"A study published in the International Journal of Obesity compared weight loss after an egg breakfast compared to a bagel breakfast containing similar calories," explains Toby Amidor, R.D., author of The Greek Yogurt Kitchen. "Results founds that participants who consumed two eggs in their breakfast while following a lower-calorie diet lost 65 percent more weight and reduced their waist circumference by 34 percent compared with those who were on a similar calorie bagel breakfast." Eggs are also a great source of protein, which works to keep hunger at bay and curb overeating.
By now you know to swap out regular yogurt for the Greek stuff and white bread for whole-wheat. But if you don't look closely, a product labeled "Greek" or "whole-wheat" may not be what it seems. A typical one-cup serving of plain Greek yogurt (like Fage 0%) provides 23 grams of protein and 9 grams of sugar, making it a smart choice. But another version of what looks like the same product can have over 18 grams of sugar. Not good, as the American Heart Association suggests women only eat 30 grams in an entire day. The same trickery goes for whole-wheat bread packages — some companies are loading it with high-fructose corn syrup, an unnatural additive that's 20 times sweeter than sugar and not recognized by the brain. Studies show that eating the stuff confuses your body's hormones so you don't realize when you're full, essentially forcing you to overeat when you thought you were making a healthy choice.
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.
Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you'll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

You hate 'em anyway, so…you're welcome. Experts say that isolated abdominal exercises, like crunches, are a waste of time (kind of like these moves). "It's better to try ones that strengthen your core while burning more total calories," says Katy Bowman, a biomechanist and author of Diastasis Recti: The Whole Body Solution to Abdominal Weakness and Separation. Because if you're only strengthening the muscles on the top layer of your stomach — which is all a crunch targets — your stomach may end up looking thicker. Instead, try hanging from a tree branch the next time you take the kids to the park, and keep your stomach tight while you dangle. Or play with the kids, daring them to roll like a log without using their arms or legs, and see who gets across the living room fastest. Not only will you get in a mini workout, but you'll also have fun bonding time with them, too.
You hate 'em anyway, so…you're welcome. Experts say that isolated abdominal exercises, like crunches, are a waste of time (kind of like these moves). "It's better to try ones that strengthen your core while burning more total calories," says Katy Bowman, a biomechanist and author of Diastasis Recti: The Whole Body Solution to Abdominal Weakness and Separation. Because if you're only strengthening the muscles on the top layer of your stomach — which is all a crunch targets — your stomach may end up looking thicker. Instead, try hanging from a tree branch the next time you take the kids to the park, and keep your stomach tight while you dangle. Or play with the kids, daring them to roll like a log without using their arms or legs, and see who gets across the living room fastest. Not only will you get in a mini workout, but you'll also have fun bonding time with them, too.
Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you'll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.
Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. What’s more, after analyzing 28 different studies, UK researchers found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least 7 to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.
Also known as branch chain amino acids. BCAAs are three amino acids known as Leucine, Valine and Iso-Leucine. They help prevent muscle breakdown and can be bought as yummy flavoured powders to use in place as sports drinks. Drink them during your workout instead of water as they will help you tone up as you lose that belly and may even help in the formation of abdominal muscle.

"A study published in study published in Nutrition Journal linked calcium and vitamin D supplementation over 12 weeks with belly fat reduction in obese and overweight college students," says Amidor. "These participants also lowered their calories during this time frame. Although the study was done with supplements, milk is brimming with both calcium and vitamin D, and can be part of a healthy weight loss plan."
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.

The good news is that studies show that moderate- to high-intensity aerobic exercise such as running can help reduce visceral fat, even without changing your diet. Combining aerobic exercise with a healthy, low-calorie diet is even better for both overall weight loss and visceral fat loss, though exercise seems to be more effective than diet when it comes to targeting visceral fat.
A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you’ll need to brew two to four cups daily (many varieties can contain 160 to 470 milligrams of catechins per cup).
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.
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.
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.
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.
We know: the idea of sitting with your eyes closed for anything more than, oh, three minutes isn't always realistic. But researchers say the practice helps create mindfulness, which is key to breaking destructive habits like overeating. When overweight women meditated for six weeks, they decreased their frequency of binge-eating episodes (like, meaning to eat just a handful of tortilla chips but devouring whole bag) by over 50 percent. Tiffany Cruikshank, author of Meditate Your Weight, agrees, saying that "meditation can help rewire how your brain responds to stress." And you don't have to sit in a dark room and chant. Just schedule a meditation appointment in your calendar; then find a comfortable position to sit in (not your bed — you're way more likely to fall asleep). Set a timer on your phone, close your eyes, and focus on nothing but your breath. Do it for as long as you can — starting with three to five minutes is totally fine, and it's completely normal for your mind to wander — and gradually add more time. As you advance, download the Mindfulness App or Meditation Studio for guided sessions.
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