"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."


Intermittent fasting has blown up in the past year, but scientists are just starting to figure out how it can help you lose weight. In one study from the University of Illinois at Chicago, researchers compared obese people in a traditional weight loss group and fasting group. For the experiment, the calorie-restricted group simply reduced the amount of calories they ate by 25 percent each day. The fasting group, however, alternated days: they ate 25 percent of the calories they needed one day between 12 and 2 p.m., and then had feast days the next, where they ate 125 percent of their required calories.

Fishing around for the perfect protein? Salmon is a good place to start. It’s full of healthy fats, and, when combined with regular exercise, can support even greater fat loss, according to research published in the American Journal of Clinical Nutrition. “Salmon’s great because it has omega-3 fatty acids and is a good source of protein. It’s a little higher in fat than other protein options, but it’s the good kind of fat that we need in our diet. I see a lot of athletes that don’t incorporate any fat in their diets and are afraid to eat fat, but this is a good fat to have. Per ounce you get about 7g of protein, so if you’re an average male who’s going to consume around 5oz it can add up to 35g of protein per serving,” says White. Opt for wild salmon vs. farmed varieties, as it tends to contain higher amounts of healthy omega’s and less of the inflammation-causing omega-6 fatty acids.
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.
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.
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.

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.
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.
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.
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.
“Belly fat or abdominal fat is the subcutaneous (which means under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,” says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre. “Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.”
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