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.
It’s time to get real about the dangers of belly fat, because it’s affecting more of us than ever before. According to the latest government stats, 26 per cent of British adults are classified as obese. That’s just over one in four people, meaning that Britain is on-track to become the fattest country in Europe by 2025. If current trends continue, forecasters have warned that half of us will be obese by 2045.
Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving. Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices. Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.

Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.
Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella — two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.
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.
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.
"As we head into colder months with less sun exposure, vitamin D intake from food becomes extremely important. Research shows that low levels of vitamin D may be correlated with abdominal obesity," says Kayleen St.John, R.D., executive director of Nutrition and Strategic Development of Euphebe. "Mushrooms grown under UV light should be incorporated into belly fat-fighting meals." Try this Italian Mushroom and Bean Soup.
Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.
Putting aside time on Sundays to prep for the week ahead will not only save you countless dollars in last-minute takeout meals, but it will also save you a tremendous amount of excess calories in the long run. When we make decisions based on emotions and convenience we often find ourselves tied to less-healthy fare. White suggests getting in the kitchen, throwing on some good music, and preparing your meals for the days ahead. This way you can control ingredients, portions, and also free up time during the week to tend to your usual obligations. If you stick with it in the long-term, this will translate to less overall body fat as a result.
Try this interval-training trick on the elliptical trainer: Ride for 30 seconds as fast as you can, then immediately reverse your direction and ride for 30 additional seconds just as fast in the opposite direction. Rest 60 seconds, and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost, says Alwyn Cosgrove, C.S.C.S.
We all have an Achilles heel: the one food or meal that we can't seem to help digging into. But Mark Mincolla, Ph.D., nutrition expert and author of The Whole Health Diet, recommends taking the time to visualize that food multiple times throughout the day, as research shows doing so makes you actually want it less. When that theory was put to the test, scientists found that those who repeatedly imagined their guilty-pleasure foods reduced their calorie consumption of that food by as much as 50 percent. And it wasn't because they found it to be less desirable — if you love pizza, you love pizza — but rather because they just didn't feel like eating it when given the option because they had already thought about it so much. Reverse psychology, much?

Keep a food diary. Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct. You'll be much less likely to go overboard if you know you have to write it down. You can also use a food tracking app if you prefer, which may make the process a bit easier since most apps calculate the nutrition values for you.
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.
Everybody loves their quinoa, but it's time to elevate this less-popular grain to superfood status. "While processed grains and sugar are the main culprits for promoting abdominal fat, whole grains are in another category altogether," says St.John. "Intact grains [i.e., ones that haven't been stripped of their nutrients, as is frequently the case with 'white' options] contain fiber which slows digestion and absorption of the grains, which in turn reduces the amount of insulin released by the body." What does this mean for you? The less insulin your body releases equals less abdominal fat tacking itself onto your tummy.
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.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.
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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.

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.
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.
One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.
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.
When Tufts University researchers studied the waistlines and diets of 459 people, they found that even in men of similar age and activity level, those who ate white bread frequently weighed more than those who didn’t. “The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods,” says Katherine Tucker, Ph.D., the study author.

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you're going all out for as long as you can. If this sounds intimidating, think of it this way: you'll burn more calories in less time.
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.
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.
What’s more, your body digests protein more slowly than carbs, so it keeps you feeling fuller longer and zaps your need to needlessly snack. “During weight loss, you want more protein—to prevent hunger, enhance satiety, and minimize muscle loss, as long as there’s some degree of physical activity,” Tom Rifai, MD, regional medical director of metabolic health and weight management for the Henry Ford Health System in Detroit told Prevention.
Focus on compound moves like deadlifts, squats, kettlebell swings, lunges, chest presses, shoulder presses — exercises that work your entire body rather than isolating muscles. Simply put, you cannot 'spot-reduce' fat, meaning that endless crunches will do little for getting rid of your belly. For best results split your sessions over different days.
Noam Tamir, C.S.C.S, founder of TS Fitness, also says that metabolic resistance training and high-intensity interval training is a solid way to reduce fat all over, including belly fat. “These [types of exercise] help to burn calories during the workout, and they also give you that after-burn effect,” he says. “Plus, they help to change your body composition by increasing your muscle mass.”
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