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.
Strength training is another critical component in belly fat loss. You can't crunch your tummy away, but you can participate in a full-body strength-training program that addresses all the major muscle groups. Do this at least twice a week to build muscle, which helps boost your metabolism. The results of strength-training are gradual, however. One week of strength training won't induce the changes in your body necessary to improve your metabolism, but over the long haul you'll see improvements.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
Eating foods that seem to target belly fat is just a starter strategy for getting rid of that gut. You'll see better, faster results if you exercise, too. In fact, just being more active in general helps. In one study of office workers, just standing up more often helped melt 1½ inches from people's waists. It doesn't take much—just a few extra hours a week of exercise may produce results. Learn how 3 extra hours of exercise per week affected belly size in a recent study.
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.
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.
A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.

The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. 
Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly 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.”
People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance — the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney’s database at glycemicindex.com.
The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. 
Fishing around for the perfect protein? Salmon is a good place to start. It’s full of healthy fats, and, when combined with regular exercise, can support even greater fat loss, according to research published in the American Journal of Clinical Nutrition. “Salmon’s great because it has omega-3 fatty acids and is a good source of protein. It’s a little higher in fat than other protein options, but it’s the good kind of fat that we need in our diet. I see a lot of athletes that don’t incorporate any fat in their diets and are afraid to eat fat, but this is a good fat to have. Per ounce you get about 7g of protein, so if you’re an average male who’s going to consume around 5oz it can add up to 35g of protein per serving,” says White. Opt for wild salmon vs. farmed varieties, as it tends to contain higher amounts of healthy omega’s and less of the inflammation-causing omega-6 fatty acids.
The Argument About Dieting The Birth of Dieting There’s something wrong with hurting yourself to attempt to shed weight fast. Without having exercises, it genuinely is hard to lose weight quickly. If you’re female and you would wish to effectively slim down, then you have to have a look at sources offering diet programs specially crafted for ladies. There isn’t anything wrong with wanting to drop weight and even in wanting to attain the ideal figure. You’re attempting to slim down, maybe for the third moment. In the majority of cases, following the Volumetrics diet will permit you to eat more and not less whilst you’re still easily slimming down. It is quite easy to lessen the weight of a person who has routine exercise and a suitable diet program. How to Get Started with Dieting? The smart strategy is to eat your normal quantity of food, and then just spend the rest home. In the Volumetric’s diet, there aren’t any banned foods, nor are foods broken into positive and negative foods. In the place of taking foods away, it’s possible to instead add much healthier foods in your daily diet. What You Need to Know About Dieting Know why you wish to do lose weight, and consider the reason at least one time each day, preferably several times. If you want to reduce your weight, you may choose to focus more on getting a great night’s sleep and not as much on what you’re eating. If you are attempting to slim down with intuitive eating, that’s known as a diet plan. To retain the health, it is necessary to minimize the over weight.

The study authors believe that sleep deprivation can cause your body to produce extra hunger hormones (like ghrelin) and fewer satiety hormones (like leptin). This means you’ll feel hungrier and have a harder time controlling your cravings once they hit. Most adults should aim for at least 7 to 9 hours of shuteye per night, per the National Sleep Foundation’s recommendations.


"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.
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.

"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.

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.
But don’t lose hope just yet. You can still incorporate strategies that help you lose total body fat, which will benefit your belly. At the end of the day, nothing sheds belly fat like diet, exercise, and everyday changes to your lifestyle. The slimmer stomach of your dreams is always within reach, but it takes time and dedication. Commit to these habits, and you’ll start dropping pounds before you know it.

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!


2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
Hi there! Thank you so much for sharing those tips through your article. I really hope it can help me to lose a little extra fat on my belly area. The thing is, I’ve been trying to lose my belly fat for a month now. But, sadly I see no difference yet. So I really hope your tips work for me as well. Anyways, since diet and fitness are not my forte, I would love to know your opinion on this article that I came across recently, https://greatbigminds.com/4-minutes-best-exercise-to-lose-belly-fat-you-can-do-at-home/
This is what's known as insulin resistance. Basically, when your body doesn't respond well to insulin, it actually makes more of the stuff, according to the National Institute of Diabetes and Digestive and Kidney Diseases. And that can lead to fat storage, especially around the middle of your body. That's where protein comes into play: A diet high in protein may protect you against insulin resistance, says Aronne.
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