You don’t need to dole out big bucks for specialized workout classes or equipment when your two greatest fat burners are with you at all times—yes, your legs. “Running is one of those workouts that you can do anywhere. All you need to do is go outside—you don’t need equipment. At an average pace you can burn up to 600 calories per hour. Of course the more intense and the faster you run the more calories you’ll burn. Depending upon pace you can burn up to 1,000 calories per hour. You can incorporate intervals of walking, jogging, and running [to not only ease into your run, but also to bump up the calorie burn]. You can also choose to go up hills or do sprints. Going out in the heat you also burn more calories. “I would definitely incorporate running as a great workout to burn belly fat,” says White.
Stubborn belly fat is something most of us deal with, and a fast solution to getting rid of it would be ideal. Unfortunately, there's no safe, quick fix to losing weight just in our bellies. That's because our bodies aren't able to simply spot reduce, which means doing a ton of crunches every day won't necessarily yield the results you're looking for in your midsection.
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.
Visceral fat is the hard body layer of fat that lies deep within our abdominal cavity and surrounds a number of internal organs such as the lungs, heart, intestines, liver, and pancreas. Visceral fat produces an inflammatory substance called cytokines that can damage these organs. Too much visceral fat can contribute to many health problems such as glucose intolerance, hypertension, coronary artery disease and type 2 diabetes.

A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
"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."

* The average person can expect to lose 1-2 lbs. per week. Results may vary. Weight loss is influenced by exercise, food consumed and diet.* FREE 1-3 Day Shipping on Orders Over $99 from Shop.Atkins.com. ©2017 Atkins Nutritionals, Inc.Disclaimer: Nothing contained on this Site is intended to provide health care advice. Should you have any health care-related questions, please call or see your physician or other health care provider. Consult your physician or health care provider before beginning the Atkins Diet as you would any other weight loss or weight maintenance program. The weight loss phases of the Atkins Diet should not be used by persons on dialysis. Individual results may vary.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.

Saturated fats in food will pack on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. The study authors believe different fat types can impact both the way your body forms fat and stores it. What’s more, including healthy fats in your meals can make them more satiating and keeps hunger at bay.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. If you use a step counter, remember that it takes an average of 10,000 steps per day to prevent weight gain. Some studies indicate it might take 15,000 steps per day to prevent the regain of weight after significant weight loss.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
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.
Hate having to pass on the potatoes for the sake of your pants size? Well, you may not have to. Just eat them cold—as in vinegar potato salad. If you chill potatoes overnight, they form something called resistant starch crystals—a constituent of fiber that triggers the production of two hunger-halting hormones, according to research. And resistant starch helps the body incinerate more fat for fuel while making less fat available to stash away in fat cells. (Related: Find out how vinegar potato salads help your blood sugar, too.)
One easy way to find out if you’re carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number is more than 35 inches, it may be time to take action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it’s actually easier to lose than stubborn lower-body fat or the seemingly impossible to tone back-of-the-arm flab. Stick to these diet and exercise guidelines, and you’ll be slimmer — and healthier — by summer.
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, which helps signal to your body that it’s full, keeping your hunger in check throughout the day. One small study published in Food & Nutrition Research actually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.
You know you're supposed to eat more protein to lose weight, but you might not know exactly why. Well, it actually has to do with how your body handles insulin. "Your body starts to produce more insulin as you age, since your muscle and fat cells aren't responding to it properly," explains Louis Aronne, M.D., director of the obesity clinic at Cornell University.
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