Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.
Think of green tea as your fat-melting, metabolism-fueling cocktail. Especially when swapped for other calorie-rich caffeinated beverages like your morning latte, green tea can boost your fat-burn efforts because it’s low in calories and rich in antioxidants. This brew contains certain antioxidants called catechins, which have been found to rev up metabolism and encourage the breakdown of fat cells—particularly belly fat. Researchers from Penn State’s College of Agricultural Sciences suggest that consuming decaffeinated green tea in conjunction with a balanced exercise regimen will increase weight-loss and fat-burning results rather than just sipping on the drink alone.

Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.
Sientz, C. A., Aiken, L. B., Hournard, J. A., Bales, C. W., Johnson, J. L., Tanner, C. J., … Kraus, W. E. (2005, October 1). Inactivity, exercise, and visceral fat, STRRIDE: A randomized, controlled study of exercise intensity and amount [Abstract]. Journal of Applied Physiology, 99(4), 1613–1618. Retrieved from http://jap.physiology.org/content/99/4/1613.short
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.

Women who wake up and go to bed at the same time each day have lower levels of body fat, according to a study of more than 300 women from Brigham Young University in Utah. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. The sweet spot? Try not to stray an hour from your usual sleep pattern, the study authors say. More than a 90-minute difference in sleep and wake times were linked to more body fat. (Tossing and turning? Check out these 100 tips to sleep better every night.)
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.
Losing belly fat successfully and getting a flat stomach, is something that does not happen very often. You do not see a lot of people around with flat stomachs anymore. So if this is your goal, then you got to be ready for hard work and sacrifices. One thing is certain – there are no shortcuts. If you want to know how to lose belly fat with exercise, then you are in the right place.
Women who wake up and go to bed at the same time each day have lower levels of body fat, according to a study of more than 300 women from Brigham Young University in Utah. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. The sweet spot? Try not to stray an hour from your usual sleep pattern, the study authors say. More than a 90-minute difference in sleep and wake times were linked to more body fat. (Tossing and turning? Check out these 100 tips to sleep better every night.)

You hate 'em anyway, so…you're welcome. Experts say that isolated abdominal exercises, like crunches, are a waste of time (kind of like these moves). "It's better to try ones that strengthen your core while burning more total calories," says Katy Bowman, a biomechanist and author of Diastasis Recti: The Whole Body Solution to Abdominal Weakness and Separation. Because if you're only strengthening the muscles on the top layer of your stomach — which is all a crunch targets — your stomach may end up looking thicker. Instead, try hanging from a tree branch the next time you take the kids to the park, and keep your stomach tight while you dangle. Or play with the kids, daring them to roll like a log without using their arms or legs, and see who gets across the living room fastest. Not only will you get in a mini workout, but you'll also have fun bonding time with them, too.


Belly fat may be dangerous, but it's also responsive to traditional weight-loss strategies of diet and exercise. One pound of fat equals 3,500 calories; thus, to lose a pound, you must consume 3,500 calories fewer than you burn. In a week, you can't afford much more than a 3,500- or 7,000-calorie deficit without severely depriving yourself of nutrients and solid food. This deficit means you'll lose 1 or 2 pounds per week.
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.

Midlife. Midsection. You’re getting older and it’s getting … bigger, softer, flubbier. Why? You think you’re eating right, and you’re just as active as you've been for years. It’s almost seems like there are outside forces conspiring to make your trim waistline a thing of the past. The good news is, nothing’s out to get you. The bad news is, there are multiple internal forces at work that make busting belly fat far more difficult than you’d ever imagined.
You're fed up with your belly fat, and you want it gone -- now. Your abdomen didn't expand in one week, so you can't expect it to slim down in that short time either. Use a week to introduce measures to help you lose belly fat over time and reduce bloating. You might feel a little lighter after seven days, but true loss of fat will take several weeks or months.
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.
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Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.

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!
You don’t need to dole out big bucks for specialized workout classes or equipment when your two greatest fat burners are with you at all times—yes, your legs. “Running is one of those workouts that you can do anywhere. All you need to do is go outside—you don’t need equipment. At an average pace you can burn up to 600 calories per hour. Of course the more intense and the faster you run the more calories you’ll burn. Depending upon pace you can burn up to 1,000 calories per hour. You can incorporate intervals of walking, jogging, and running [to not only ease into your run, but also to bump up the calorie burn]. You can also choose to go up hills or do sprints. Going out in the heat you also burn more calories. “I would definitely incorporate running as a great workout to burn belly fat,” says White.
“It can take 12 minutes or longer for the signal that you’ve started to eat to make its way to your brain,” says Mark S. Gold, M.D., of the McKnight Brain Institute at the University of Florida. Quick tips: Sip some water between every bite of food you eat, or at least eat more meals with friends or family members. You’ll be more likely to talk and therefore to eat more slowly.
The zero-calorie tag is particularly tempting when you’re desperate to drop fat, but honestly you’ll see better results if you avoid any artificial sweeteners in your diet. According to the Harvard School of Public Health, when your brain registers something as sweet but fails to get those calories associated with it, it causes your body to seek them elsewhere, leading to excess calorie intake. In addition, popular sweeteners like Splenda are 300-600 times sweeter than real sugar on average, and consuming them may send your sweet cravings through the roof, potentially leading to poor food choices. Steer clear of the fake stuff and reach for the real stuff in moderation if you absolutely need something sweet. However, if you’re really serious about getting rid of your excess fat it would serve you best to avoid added sugar at all costs.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

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.


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"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.
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