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.
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.
These drink suggestions are so easy to prepare. You can modify or add more healthy ingredients to any of these bedtime drinks to your preference. If consumed regularly, you will soon see the effects of the drinks on your stomach fat. Remember, positive thinking and the will to lose weight is all you need to achieve your stomach fat weight loss goals!
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.
Packaged foods, partially hydrogenated oils and enriched flours are not your friends. Above all, remember this one word: transfats. Avoid it at all costs. Researchers have found that the transfats found in margarine, packaged cookies, crackers and pasta increase fat in your midsection, and can actually redistribute fat from other parts of the body to the belly. For more flat-belly foods, click here.

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.
If you're one of the 32 percent of Americans who want to lose belly fat for good, but have no idea what actually works anymore, you're not alone. A recent survey found that 76 percent of people didn't follow a diet or workout plan last year because, well, there seems to be a fad diet popping up every day and nobody knows what's what. So let's cut through the clutter — these are the 23 out-of-the-box strategies that are guaranteed to give you results. Pick the ones that work best for your lifestyle and say hello to your skinny jeans once more.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”
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.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
It's never been a better time to jump on the kimchi and kombucha bandwagon. Gut bacteria has been a hot topic lately, and in a recent study, researchers found it plays a major role in your body mass index (BMI). Luckily, it's easy adding the good bacteria — AKA probiotics — into your diet to help get rid of belly fat: Fermented foods (think: tempeh, miso, and kefir) are more popular than ever, and you can pick them up at any grocery store.
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”
Carrying too much belly fat is a big problem for many people nowadays, especially once they hit middle age. Aside from being unsightly, belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of visceral fat around the internal organs. Therefore, in order to lead a healthy lifestyle and feel happy in your body, it's necessary to take serious action to eliminate body fat.
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.)
"America has been trying to follow a low-calorie, low-fat diet for 40 years, and where has that gotten us? To being one of the heaviest countries in the world," says David Ludwig, M.D., Ph.D., obesity expert and author of Always Hungry. Think about it: "The problem is when you cut back on calories like that, your body tries to fight back with increased hunger and a slower metabolism because it thinks it's going into starvation mode," he says. Meanwhile, you eventually eat again to satiate the hunger pangs, and likely eat more because, well, you're insanely hungry. But your metabolism is still operating on that low level, so calories don't get burned fast enough and they get stored as fat. Ludwig says this cycle continues until you feed your body regularly (he suggests at least three meals and two snacks in between) with real food made from real ingredients. That matters more than the calories it's made up of, so repeat after us: I will always choose an all-natural version of something over food that's labeled low-calorie or fat-free.
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.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
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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.

Forget the workouts you’ve tried time and time again – crunches and sit-ups are often ineffective when it comes to trimming away the midlife belly. Consider alternatives, like holding your body in the plank position, or try another yoga-inspired exercise, the cat pose. Directions: Get on all fours. Arch your back like a cat, and work the deep abdominal muscles by inhaling and pulling the stomach back toward the spine. Inhale for 4 seconds and exhale for 4 seconds. For Dr. Oz’s 7-Minute workout, click here.
Portable and gut-friendly, keeping Greek yogurt on hand is going to help rid you of those unwanted love handles. From a quick snack—pair it with fresh fruit or nuts—to a smoothie enhancer or sour cream substitute, Greek yogurt is very versatile when it comes to daily usage, making it an easy addition to your diet if it’s not a staple already. “It’s high in protein, and a good source of vitamin D and calcium to help rebuild the bones. Especially if you get the plain variety, it’s very low in sugar—it’s a great snack for fat loss,” says White. The key here is to avoid pre-flavored varieties. Fruit-on-the-bottom versions pack in an unsightly amount of sugar that may actually inhibit weight loss and potentially contribute to your fat deposits. A 7-oz serving contains a whopping 18g of protein on average, and also provides healthy gut bacteria to keep your belly feeling good and digestion regular.
Men and women squirrel away fat differently, according to Harris-Pincus. On average, women have six to 11 percent more body fat than men. That extra fat typically gathers lower on the body (especially before they hit menopause) around the hips and thighs, creating a pear-shape. Men, on the other hand, tend to accumulate fat around the belly (hence, the beer gut).
Fred Cicetti is a contributing writer for Live Science who specializes in health. He has been writing professionally since 1963. Before he began freelancing, he was a reporter, rewriteman and columnist for three daily newspapers in New Jersey: The Newark News, Newark Star-Ledger and Morristown Record. He has written two published novels:" Saltwater Taffy—A Summer at the Jersey Shore," and "Local Angles—Big News in Small Towns."
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
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.
An easy way to determine if you have too much belly fat is to measure yourself at home. Take a measuring tape and wrap it around your bare stomach, directly above your hip bone. The tape should be snug but not too tight. For women, a measurement of 35 inches or more indicates an unhealthy amount of belly fat. For men, a measurement of 40 inches or more indicates an unhealthy measure.
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.
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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