Belly fat may be dangerous, but it's also responsive to traditional weight-loss strategies of diet and exercise. One pound of fat equals 3,500 calories; thus, to lose a pound, you must consume 3,500 calories fewer than you burn. In a week, you can't afford much more than a 3,500- or 7,000-calorie deficit without severely depriving yourself of nutrients and solid food. This deficit means you'll lose 1 or 2 pounds per week.

The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.


A study from Canada’s McMaster University (partly funded by  Dairy Farmers of Canada) put women on several different diets (lower protein, low dairy; lower protein, medium dairy; higher protein, high dairy) and found they all lost the same amount of weight — but that the higher-protein, high-dairy group lost the most belly fat while also gaining and holding onto the most muscle mass. “It seems… increasing calcium and protein in the diet may help to further promote loss of fat from the worst storage area in the body,” said Andrea Josse, lead author of the study.
Español: deshacerte de tu panza, Italiano: Sbarazzarsi della Pancia, Русский: избавиться от живота, Deutsch: Seinen Bauch loswerden, 中文: 减掉腹部脂肪, Português: Se Livrar da Barriga, Français: se débarrasser de la graisse abdominale, Bahasa Indonesia: Menyingkirkan Lemak Di Perut, Nederlands: Afkomen van een te dikke buik, Čeština: Jak se zbavit břicha, العربية: التخلص من دهون البطن

Lipman suggests sipping it as soon as you wake up and after each meal. "Bitter foods like lemon help stimulate your body's GI juices and aid the start of the digestion process. When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly." Arugula, dandelion root, and apple cider vinegar will also do the trick, so munch on a salad with these greens before your main course — bonus if it's dressed with cider vinaigrette.
Yes, all couples fight. But it's the ones that know how to work through their disagreements that have better marriages…and better bodies. "Research has shown that cortisol, the hormone that's released during stressful activity, is linked to fat storage. And poor communication between couples is the most common type of stress that you tend to experience," says Gina Guddet, couples counselor and co-author of Love Metabolism. "I see it all the time: one partner says something that makes the other feel disrespected, the other responds defensively and, before you know it, stress levels are through the roof." As soon as you start that fight, Guddat says your body responds with the flight-or-fight mechanism, so it hangs onto fat. To counteract that, she says to nip the argument in the bud as soon as possible. If it can't be resolved quickly, take a "time out" so both of you can literally leave the room to cool off for at least 20 minutes. Doing so allows your heart rate and blood pressure to return to normal, helping your cortisol levels drop so your body shifts out of that fat-storing situation.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they concluded that home cooks simply ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Try these 25 high-protein chicken recipes for weight loss.

Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella — two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.


Avoid over stuffing yourself at meals; eat small meals throughout the day. Chewing gum and drinking with a straw can cause excess air to gather in the digestive tract. Carbonated beverages, spicy foods, large servings of beans or cruciferous vegetables, dried fruits and fruit juice often induce gas and bloating. If you're lactose intolerant, avoid dairy products to help reduce belly swelling; make sure you obtain important nutrients, such as calcium and vitamin D, from milk alternatives or other fortified foods.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.

Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. In a study published in the International Journal of Obesity, participants were either assigned a 12 per cent or 25 per cent protein diet. While the first group lost 11 pounds on average, the high-protein participants shedded around 20 pounds and ditched twice as much belly fat as the low-protein subjects.


If you're trying to get rid of stubborn belly fat, you might wonder whether running is the solution. Unfortunately, while running is a great way to burn calories and lose overall weight, it's not a guaranteed way to lose your spare tire, belly, pooch, or whatever else you want to not-so-affectionately call it. It's also true that you won't lose fat from your abdominal area just by targeting your abs with crunches or other abdominal exercises.

If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
Add a cup of low-fat milk, a part-skim mozzarella stick, or a half cup of low-sodium cottage cheese to breakfast, and you may have a belly-busting win. While lots of research links calcium with lower body weights, results from a 2014 study suggest that calcium-containing foods may reduce waist circumference in those genetically predisposed to carrying weight in their midsection.
A University of Michigan study found that lab rats who nommed on a diet enriched with powdered blueberries had less abdominal fat after 90 days than rats who ate a standard diet. The researchers suspected that blueberries are so good at targeting belly fat because of their high levels of phytochemicals, a naturally occurring antioxidant. FYI, blueberries are also an excellent source of fibre.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Canned tuna could be your solution to a flatter belly — and it'll only cost you around 80 cents a pop. "Canned tuna — as well as other fish — is an excellent source of omega-3 fatty acids," Taub-Dix days. "Besides promoting heart health, omega-3s help you ditch pounds by keeping you feeling satisfied while repairing and replenishing muscles." Win-win, much? Instead of making tuna salad with fatty mayo, try Greek yogurt instead. The mix makes the perfect filling for a healthy lettuce wrap or stuffed into an avocado half.

Some people can lose more than 2 pounds in a week with a dedicated fitness program and serious dietary restrictions.The time and effort required to lose weight that quickly is grueling and usually unsustainable, though. Even if you can lose a notable amount of weight in a week, a lot of it will be water weight -- not true belly fat. Weight you lose quickly is likely to be regained quickly too.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
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.
Once you’ve established a regular cardio routine, add two or three weight training sessions on nonconsecutive days to your weekly workouts; everyone naturally gains some fat as they age, but building muscle tone can significantly slow the production of belly fat. In a study conducted at the University of Minnesota, overweight women who did twice-weekly strength training routines that included eight to 10 exercises of major muscle groups, from biceps curls to leg presses, gained 67 percent less visceral fat over two years than women who didn’t do strength training regularly.

Canned tuna could be your solution to a flatter belly — and it'll only cost you around 80 cents a pop. "Canned tuna — as well as other fish — is an excellent source of omega-3 fatty acids," Taub-Dix days. "Besides promoting heart health, omega-3s help you ditch pounds by keeping you feeling satisfied while repairing and replenishing muscles." Win-win, much? Instead of making tuna salad with fatty mayo, try Greek yogurt instead. The mix makes the perfect filling for a healthy lettuce wrap or stuffed into an avocado half.
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
The options for spin today are growing to be more intense and more entertaining at that, with options like SoulCycle, Flywheel, CYC fitness, and your local gym’s trusty spin class. Locking into a bike will not only skyrocket your fat burn, but the pack mentality may cause you to work harder in an effort to keep up with and surpass your fellow riders. “I definitely would put spinning up there as one of the best fat-burning workouts. First of all, you have that great social scene and music coming together [to boost drive and motivation]. Weight training can sometimes be boring alone, but adding spinning makes things more interesting,” says White. Researchers at the University of Southern California’s Department of Preventive Medicine found that when you work out with others, you’re more likely to enjoy your sweat session. When you enjoy something, you’re more likely to stick to it long-term. It’s a simple concept, but when it comes to losing belly fat it’s particularly important because fat loss is a marathon, not a sprint.
Keep a calculator handy. To calculate your waist-to-hip ratio accurately, measure the narrowest point of your waist and the broadest part of your hip. Divide the values you obtained from the measurement and you have your ratio. The waist-to-hip ratio is a more accurate parameter to measure BMI. Those with a waist-to-hip ratio of 0.8 are susceptible to cardiovascular disease and stroke.
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"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
Español: deshacerte de tu panza, Italiano: Sbarazzarsi della Pancia, Русский: избавиться от живота, Deutsch: Seinen Bauch loswerden, 中文: 减掉腹部脂肪, Português: Se Livrar da Barriga, Français: se débarrasser de la graisse abdominale, Bahasa Indonesia: Menyingkirkan Lemak Di Perut, Nederlands: Afkomen van een te dikke buik, Čeština: Jak se zbavit břicha, العربية: التخلص من دهون البطن

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.
"When we’re lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off."
To get the most of this natural source of probiotics, seek out yogurts like those by Fage, Dannon, and Oikos, which contain lactobacillus. In a 24-week study published in the British Journal of Nutrition, women who consumed this type of probiotic lost twice as much weight as those who didn't regularly include it in their diets. Besides eating yogurt at breakfast, try using plain or Greek yogurt in chicken or salads in lieu of mayo or sour cream.
“Include lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs,” says Belalij. “Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas. Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds (sunflower, sesame, pumpkin). When it comes to carbohydrates, rice, quinoa and potatoes are perfect.”
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