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.
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.
Fat may have once been villainized as making us pack on the pounds, but the Mediterranean Diet, nutritionist guidelines, and a wide body of research (like this study!) are working to banish fat's former rep. Such is the case bolstered by coconut oil: "Research shows that coconut oil doesn't negatively impact blood lipid levels like once believed and that it may even help to promote a reduction in stomach fat. The belly fat-fighting properties of coconut oil stem from the amount of medium chain triglycerides contained which are metabolized quickly and therefore stand less of a chance to be stored as adipose," says St. John. Simply put: The kind of fats coconut oil contains won't turn into fatty deposits stored in your body.
Français: perdre votre graisse abdominale, Deutsch: Bauchfett weg bekommen, Português: Perder Barriga, Español: bajar la panza, Nederlands: Vet op je buik kwijtraken, Italiano: Eliminare il Grasso dalla Pancia, 中文: 减掉肚子上的赘肉, Русский: избавиться от жира на животе, Bahasa Indonesia: Menghilangkan Lemak di Perut, Čeština: Jak zhubnout na břiše, 日本語: お腹まわりの脂肪を取る, العربية: فقدان دهون البطن, हिन्दी: पेट की चर्बी घटायें, ไทย: ลดไขมันหน้าท้อง, 한국어: 뱃살 빼는 방법, Tiếng Việt: Giảm Mỡ bụng, Türkçe: Göbek Nasıl Eritilir
Consider high-intensity interval training. Adding shorter, high-intensity workouts to your routine has been shown to burn fat. While the endurance you gain from running is great, it's not particularly helpful when it comes to burning fat, especially the more your body adjusts to your routine. During a high-intensity workout, you can't work out nearly as long, but mixing it in with your regular cardio routine will help blast away fat.
And how often to work out to get rid of belly fat? Well, as you know, too much cortisol can counteract your belly fat loss efforts. Belalij suggests doing 30-minute sessions, three times per week. “As you start to lose belly fat your body will want to cling on more and more to what is left, so you must increase the intensity or duration of your workouts, the more fat you lose,” Belalij says. And Hughes agrees: