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No belly-busting diet is complete without a super-charged arsenal of healthy, satiating snacks. By planning ahead for those times you get stuck—think traffic jams and long days at the office—you’ll be equipped to fight against any unhealthy temptations or poor food choices. “I would definitely have snacks planned throughout the day. It’s very important to eat throughout the day to make sure you’re not famished at some of the bigger meals. I would definitely have snack jars with things like granola bars, protein bars, almonds, dehydrated fruits, turkey jerky, and a lot of high-protein snacks stashed at work, in the car, or at home,” says White.
Having a hearty bowl of oatmeal for breakfast isn't just delicious, it's great for your waistline. "The whole grains not only absorb water to make you feel more full, but they're also high in soluble fiber to keep you feeling satisfied for long periods of time," says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. To really prevent any trips to the vending machine between meals, Taub-Dix recommends adding a spoonful of nut butter to your oats.

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).
Limit foods high in refined carbohydrates and refined sugar (white bread, white pasta, white rice), and replace them with high fibre ‘complex carbs’ – think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible – they’re low calorie, high in micronutrients, and the fibre in them will keep you full.
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.
Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
If you're trying to get rid of stubborn belly fat, you might wonder whether running is the solution. Unfortunately, while running is a great way to burn calories and lose overall weight, it's not a guaranteed way to lose your spare tire, belly, pooch, or whatever else you want to not-so-affectionately call it. It's also true that you won't lose fat from your abdominal area just by targeting your abs with crunches or other abdominal exercises.
"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."
Belly fat is an excessive fat in the abdomen and around the stomach. It looks odd when you wear tight clothes and causes embarrassment. In fact, it’s difficult to lose flab from the belly region. Many people try to lose belly fat by eating less or famishing themselves, which is not at all a good idea and may result in several harmful side-effects. The healthy way to trim down your tummy is to use natural home remedies.
The number one reason it’s so hard to lose belly fat: hormones. With menopause comes a drop in estrogen; this decrease alters where the body stores fat, making women more prone to gaining visceral belly fat. Other hormonal imbalances during this time can leave the body feeling hungry, even after eating. Sleep disturbances, common in perimenopause and menopause, are associated with decreased levels of leptin (an appetite suppressant) and increased levels of ghrelin (an appetite stimulant).
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they concluded that home cooks simply ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. No clue where to start? Try these 25 high-protein chicken recipes for 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.

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.”
Most of the bacteria that dwell in your gut are pretty useful. They produce hormones, regulate your immune system, digest food, extract nutrients, control your mood, manage your appetite, and much more besides. That obese people tend to have higher numbers of Firmicutes bacteria is no coincidence – according to research published in the online journal Nature, these bacteria increase the number of calories your body absorbs from food.
It's tempting to hang out in front of the TV after a long day of work, but the longer you sit, the more you hurt your waistline. In a recent study, researchers found that for every hour and a half you spend sitting watching a show — or doing anything sedentary, for that matter — your belly fat can increase by 3 cubic cm. "Individuals in our study who watched a lot of television had a greater amount of fat in their abdomen, including the fat in and around their organs, as compared to those who reported watching little or no television," said lead author Kara Whitaker, Ph.D. So being sedentary might feel good in the moment, but it's not doing anything positive for your body in the long run.
High-intensity interval training is high on every trainer’s list, and for good reason. “My No.1 pick for fat loss would be high-intensity interval training, just because you’re burning a lot of calories in a short amount of time. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprints—those all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
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.
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