Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with the 20 Healthy Fats to Make You Thin.
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.
Instead, build up to at least 150 minutes per week of moderate-intensity cardio, such as swimming, jogging or hiking. A duration of 250 minutes per week will lead to more significant weight loss, explains the American College of Sports Medicine. This means 250 minutes a week for several weeks or months, though; you're unlikely to see dramatic results after one week.
If you have a big-time sweet tooth, grabbing a grapefruit could help cut back on calories from late-night treats. "The interesting thing about grapefruit, and citrus fruits in general, is that they provide an intense, satisfying flavor that rarely gets chanced by sweets," Taub-Dix says. "A grapefruit or citrus fruit after dinner could keep you from reaching for a sweet dessert." Yeah, that's right: a 52-calorie grapefruit can satisfy just as much as a 400-calorie piece of chocolate cake. Sorry, brain, but you just got played.
Visceral fat—a type of fat that lies deep inside your abdomen and surrounds your internal organs—is linked to a whole slew of terrifying health problems like heart disease and type 2 diabetes, according to the Mayo Clinic. Even scarier: According to the National Heart, Lung, and Blood Institute (NHLBI), your risk of those health issues increases even more if your waist size is greater than 35 inches for women and 40 inches for men.