2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
High-intensity interval training is high on every trainer’s list, and for good reason. “My No.1 pick for fat loss would be high-intensity interval training, just because you’re burning a lot of calories in a short amount of time. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprints—those all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.

2. Cherries: Studies show that regular intake of cherries helps in lowering symptoms of CVD and metabolic syndrome. Metabolic syndrome increases the risk of belly fat accumulation as well as the risk of heart diseases and diabetes.3. Watermelon: Water melon is the perfect food to cut body fat. It contains 91percent water and acts like a diuretic (that promotes the production of urine), keeps you feel full for longer and helps in clearing water retention.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your ‘cheat day’ favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food, takeaways — the list goes on.
Whether freshly made or bought in stores, apple cider vinegar juice offers many health benefits. As it has antibiotic and antibacterial properties, this drink can help with stomach upset, bacteria-causing diarrhea, and intestinal spasms. Mix one to two tablespoons of apple cider vinegar in a glass of water. If you prefer, you can combine this with lemon juice and a few slices of fresh apple.
When it comes to melting fat it’s not all fiber and protein. A balanced diet rich in nutrient-dense foods like berries is extremely important if you want your body to function at its optimal level. “As far as fruit, I would recommend blueberries because they’re one of the highest foods in antioxidants. They’re great to throw into your protein shake for a healthy added sugar after your workouts to help speed up recovery. Per cup we’re looking at around 60 calories, so it’s very low-calorie and very versatile,” says White. Antioxidants not only fight free radicals, but, according to a study from the University of Michigan, rats who were fed blueberry powder with their meals wound up with less belly fat at the end of the 3-month study vs. rats who consumed no berries in their diet, suggesting that the antioxidant compounds help fight and diminish stubborn fat cells.
Belly fat also responds to a lower-calorie diet that's full of healthy, unprocessed foods. Go for lean protein, fresh produce and whole grains at meals. When you have just a week to lose as much as possible, ban all sweetened drinks -- including soda and juice -- bakery treats and ice cream. Also avoid refined grains, such as pizza and white bread, as well as alcohol. Keep your portion sizes to just 2 to 4 ounces for meats and other proteins and about 1/2 cup for grains. Over the long term, these dietary revisions help you drop belly fat.
Consider high-intensity interval training. Adding shorter, high-intensity workouts to your routine has been shown to burn fat. While the endurance you gain from running is great, it's not particularly helpful when it comes to burning fat, especially the more your body adjusts to your routine. During a high-intensity workout, you can't work out nearly as long, but mixing it in with your regular cardio routine will help blast away fat.

Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health.[1] There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.


On the face of it, skipping meals seems like a path to losing weight — if you don’t eat as much, you’ll drop fat. But in practise, it doesn’t work out like that. A 2015 study from Ohio State University found that skipping meals messes up your metabolism and your hormones (specifically insulin), which results in an increased likelihood of abdominal weight gain. Researchers recommended eating several small meals throughout the day as opposed to one or two big ones.
We also love yoga, hula-hooping (yep, great for the abs) and the good standby “Abs of Steel” videos, and trust me the outfits in the 1990’s video will increase the cardio aspect just from laughter alone! There are also a slew of videos online, find one you love and can stick to every few days and you’ll be toning as you shed the unwanted belly fat.
Resist the urge to use a diet that promises quick results. Often they don't work, or they're so restrictive you can't handle them for more than a couple of days -- let alone a week. If you do stick to the plan, you may very well see a drop in pounds -- but it's not from a substantial amount of fat; it's mostly from water. A quick-fix diet teaches you nothing about sensible eating that will help you manage your belly fat and health forever. You'll likely gain all the weight back as soon as you resume your normal eating habits.
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.

"Nuts are surprisingly an excellent food to support weight loss. Although they're rich in calories, they've been associated with weight loss and weight loss maintenance," says Hever. "Researchers suggest this is due the fact that nuts promote satiety, thereby leading to compensation of calories elsewhere in the diet. Also, nuts have been shown to increase resting metabolism." A faster metabolism can help flush out any bloating, so this is definitely a plus for slipping into your skinny jeans or favorite cocktail dress.


Losing belly fat successfully and getting a flat stomach, is something that does not happen very often. You do not see a lot of people around with flat stomachs anymore. So if this is your goal, then you got to be ready for hard work and sacrifices. One thing is certain – there are no shortcuts. If you want to know how to lose belly fat with exercise, then you are in the right place.
Excess weight is unhealthy, but extra abdominal weight is especially unhealthy, according to some experts. Abdominal fat cells are more than just stored energy. These cells make hormones and other substances that can impact your health. Some experts say that too much belly fat increases your risk of heart disease, stroke, breast cancer, diabetes, gallbladder problems, high blood pressure and colorectal cancer.

In addition to helping maintain heart health and keep inflammation levels under control, monounsaturated fatty acids, or MUFAs, may stop belly fat before it starts. Research in the journal Diabetes Care found that people who got roughly 25 percent of their total daily calories from MUFAs gained no visceral fat over the course of the study, while those who ate less MUFAs and more carbs added fat to their midsections. My favorite MUFA-rich food is olive oil because you can use it in so many meals (check out the belly-blasting breakfast I recommend), but avocados and nuts are other excellent sources. Pine nuts are particularly great because they also contain high levels of polyunsaturated fatty acids. These acids increase levels of two hormones that signal your brain when you’re full. Try snacking on one ounce of pine nuts (about the amount you can fit in a shot glass) 20 minutes before mealtime to avoid overeating.
When your cortisol levels are through the roof, it triggers the release of insulin, and this is where things go awry. Initially, the ‘fight-or-flight’ response shuts down your digestive system so you can deal with the “threat”, like a very hungry lion or, more realistically, heavy traffic on your way to work. Once the danger has passed, your body seeks to replenish the hundreds of calories you burned fighting to the death/swearing at rush hour traffic and makes you ravenously hungry.
A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.
In a 2012 study in the journal Obesity, subjects who increased their soluble fiber intake by 10 grams a day—the equivalent of two small apples, one cup of green peas, and one half-cup of pinto beans—reduced visceral fat by 3.7 percent after five years. Even more, participants who also engaged in moderate physical activity (exercising vigorously two to four times a week) experienced a 7.4 decrease in visceral fat over the same period of time.
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