Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.
Science backs these ideas up when it comes shedding belly fat: In one study published in The Journal of Nutrition, researchers had overweight men and women follow a high-protein diet (30 percent protein, 40 percent carbs, and 30 percent fat) or a high-carb diet (15 percent protein, 55 percent carbs, and 30 percent fat). After one year of weight loss and maintenance, they found that the high-protein group experienced a 21 percent greater weight loss and 27 percent greater body fat loss on average than the high-carb group.
"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."
Let's get the bad news out of the way first: unfortunately, there's no way to shrink specific parts of the body, which means you can't simply target belly fat. But that doesn't mean you can't work toward a trimmer waist. You just can't rely on crunches, planks, or sit-ups. Instead, it's all about putting yourself in a healthy calorie deficit, forming good habits, and doing full-body workouts that help you burn maximum calories. Here are some reliable tips to help you reach your goals.
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.
Prioritise lean protein like beef, turkey, eggs, fish, chicken, and tofu. In a study published in the International Journal of Obesity, participants were either assigned a 12 per cent or 25 per cent protein diet. While the first group lost 11 pounds on average, the high-protein participants shedded around 20 pounds and ditched twice as much belly fat as the low-protein subjects.
Bring on the heat! "Spicy chili peppers contain capsaicin, a compound known to increase satiety and decrease caloric consumption," says Hever. "It also helps encourage fat burning. Enjoy capsaicin by sprinkling ground cayenne or chili pepper over food or in beverages such as tea or lemon water, or cook hot peppers into stews, chilis, and soups." Or, you know, pop raw ones straight. If you're really brave!
Eat a healthy diet. Emphasize plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
The traditional hot-dog topping can do serious wonders for your waistline. "Fermented foods like sauerkraut, pickled veggies, and kimchi are some of the best sources of probiotics — a form of good bacteria that support healthy digestion and decrease bloat," says Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City. "That's important, since diets low in probiotics can cause bad bacteria to overtake the good ones, leading to health problems ranging from autoimmune diseases to weight gain."
"Nuts are surprisingly an excellent food to support weight loss. Although they're rich in calories, they've been associated with weight loss and weight loss maintenance," says Hever. "Researchers suggest this is due the fact that nuts promote satiety, thereby leading to compensation of calories elsewhere in the diet. Also, nuts have been shown to increase resting metabolism." A faster metabolism can help flush out any bloating, so this is definitely a plus for slipping into your skinny jeans or favorite cocktail dress.
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.
But again, there are very few solid studies that deem apple cider vinegar as a magical weight loss elixir. The drink can, however, be a decent addition to your routine if you’re already eating healthy and exercising frequently. Some research shows that people who sip on ACV may experience smaller blood sugar spikes after they eat, which can help you manage cravings. If you can stand the taste and want to try it, just be sure to dilute a tablespoon or two in 8 ounces of water, since ACV has a high acidity that can burn your throat and damage your teeth.
On the face of it, skipping meals seems like a path to losing weight — if you don’t eat as much, you’ll drop fat. But in practise, it doesn’t work out like that. A 2015 study from Ohio State University found that skipping meals messes up your metabolism and your hormones (specifically insulin), which results in an increased likelihood of abdominal weight gain. Researchers recommended eating several small meals throughout the day as opposed to one or two big ones.
1. Bicycle Crunches are a great ab exercise and work the abs from every angle. It’s a combination of the regular crunch, a side-to-side motion that hits the oblique muscles and a reverse crunch that targets the lower abs. You can change the difficulty level by increasing or decreasing the range of motion used and the speed of movement as well as the intensity of the crunch by holding and squeezing.
They may not be totally mainstream yet, but there's good reason to incorporate marine gems like nori, hijiki, wakame, arame, and kombu into your regular diet. "With omega-3 fatty acids not found in other plant foods, sea vegetables (or seaweed) are inflammation fighting powerhouses," says St.John. "Omega-3 fatty acids are potent inflammation-fighters, so sea vegetables can enhance your body's ability to suppress inflammation and may lead to a flatter belly." Note: Store-bought seaweed snacks can pack a lot of sodium (which can contribute to bloat), so be sure to scan nutrition labels before purchasing.
Concerned about your fat belly? Too much sodium in your body can make you look bloated and puffy because salt retains water. Aside from hiding the salt shaker and the soy sauce, stay away from processed food and meats because most of these contain sodium, which can make it hard for you when trying to learn how to get rid of tummy fat. Here's now our helpful step by step tutorial on how to get rid of belly fat faster.
Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.
Or skip your favorite early-morning show—whatever it takes to grab a few more minutes of sleep each day. When researchers at the University of Chicago studied men who were sleep-deprived, they found that after just a few days, their bodies had a much harder time processing glucose in the blood—a problem common in overweight diabetics. When the individuals returned to a more normal seven to eight hours of sleep a night, however, their metabolisms returned to normal.
Saturated fats in food will pack on more visceral fat than polyunsaturated ones, according to a 2014 Swedish study. When subjects ate 750 more calories daily for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass and less body fat. The study authors believe different fat types can impact both the way your body forms fat and stores it. What’s more, including healthy fats in your meals can make them more satiating and keeps hunger at bay.
Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.
"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.
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."
Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. “Quinoa is almost a complete meal—it has your protein, being one of the highest-protein ancient grains—and it has your healthy carbohydrates. It’s very nutrient dense and very versatile—you can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body (like quinoa), and a lot of people are afraid to eat them. Quinoa is a slow-digesting carbohydrate, and it’s not high glycemic, so it won’t cause an insulin response like eating straight sugar would,” says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutrition-lacking carbs like white rice or pasta for quinoa, you’ll boost your fat burn.
You know that choosing the right types of fats is key, and here's why: Unhealthy fats, found in processed foods, meats, and cheeses, feed the type of bacteria that spark inflammation and cue your body to store fat, says Lipman. But healthy fats high in omega 3s and 6s — like those in avocado, nuts, olive oil, and salmon — do the opposite. They provide long-burning energy by regulating how quickly glucose enters your cells, keeping hunger at bay. Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice.
There's a reason poop is being talked about so much these days — when there's problems with it, it's an easy tip-off that something's not quite right with your insides. But most people don't realize that constipation leads to weight gain, so they never consider it to be the culprit behind those tighter-fitting jeans. "If you're constantly constipated, then it likely means you're on a poor diet that can also make you overweight, or you lack important nutrients that help keep things moving," explains Vincent Pedre, M.D., author of Happy Gut. Besides drinking plenty of water throughout the day (don't guzzle it down in one meal, as that can slow down digestion), Pedre says to eat plenty of fiber-rich legumes like yellow beans and lentils to keep your stool moving. And don't worry about bloat or gas — soaking beans overnight nixes that problem.