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.
While probiotics encourage the growth of good bacteria, prebiotics feed the ones you already have. When you eat prebiotic foods like onions and leeks, they produce butyrate, a metabolic wonder drug that improves insulin sensitivity and increases the amount of fat you burn, says Rafael Kellman, M.D., author of The Microbiome Diet. Now that it's summer, pop either on the grill to bring out their sweetness. Drizzle with olive oil, salt, and pepper and cook until golden.
Ginger has widely-known medicinal properties but a study published in the Annals of the New York Academy of Sciences revealed it also works effectively against obesity. Drinking ginger tea before bedtime also helps the body absorb nutrients better. Additionally, it aids in food digestion and alleviates stomach discomfort (especially if you’ve had a bad meal a few hours before going to bed).
The challenge with belly fat is that it’s not only limited to the extra layer of padding located below your skin’s surface. Belly flat also includes another layer of fat located deep within your abdomen that surrounds your internal organs. It may also be a surprise to you that having “belly fat” is considered “healthy” and that some people who have no outer belly fat, can actually be “unhealthy.”
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.
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.
Carrying too much belly fat is a big problem for many people nowadays, especially once they hit middle age. Aside from being unsightly, belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of visceral fat around the internal organs. Therefore, in order to lead a healthy lifestyle and feel happy in your body, it's necessary to take serious action to eliminate body fat.
Many television ads are now pitching devices that supposedly stimulate muscles to contract repeatedly without exercise. I even saw an infomercial for an "ab belt" that claimed it does the work of 700 sit-ups in 10 minutes! The ad shows people doing various abdominal exercises the wrong way, hating every second of it, versus smiling men and women going about their days with "Ab-whatevers" strapped around them. How enticing!
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.
A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you’ll need to brew two to four cups daily (many varieties can contain 160 to 470 milligrams of catechins per cup).
We now know that this type of fat, called visceral fat, is metabolically active and churns out stress hormones like cortisol and inflammatory substances called cytokines that affect you body’s production of insulin. The result is worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some cancers, and even dementia.
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Whether you fill up using the K-cup version or make a batch in your slow cooker, Kellyann Petrucci, M.S., weight loss expert and author of Dr. Kellyann's Bone Broth Diet, says it's important to drink up if you want to lose weight. "Doctors now know that inflammation is one of the biggest culprits of weight gain, so anything with as much gelatin (or collagen) as bone broth will help soothe your gut and get it rebalanced," she says. How? After a bone has melted into a broth, it's loaded with powerful anti-inflammatory nutrients, she says. Not to mention it's in soup form, which studies show helps you cut down on portion sizes, and it's filling, so you're less likely to crave not-so-healthy snacks later.
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.
Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
Your physician may use magnetic resonance imaging (MRI) to record detailed pictures of your fat tissue. They may also use CAT or CT scans to produce cross-sectional images of your body or other bioelectrical impedance machines to differentiate between fat tissues. Calipers are sometimes used to measure fat under muscle but are not considered to be an accurate tool.
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.
Core exercises will strengthen your abs, but they won’t eliminate the fat that lies beneath them. To do that, you have to ramp up your overall calorie burn with cardio (running, walking, biking). A Duke University study found that people who did moderate cardio for 178 minutes per week (roughly 30 minutes of walking six days per week) gained hardly any visceral fat over the course of eight months. Participants who worked out at a higher intensity (jogging) for a similar amount of time saw even better results — reducing their belly fat by almost 7 percent. To maximize your workout, try interval training, which alternates between high- and low-intensity cardio.
If you're one of the 32 percent of Americans who want to lose belly fat for good, but have no idea what actually works anymore, you're not alone. A recent survey found that 76 percent of people didn't follow a diet or workout plan last year because, well, there seems to be a fad diet popping up every day and nobody knows what's what. So let's cut through the clutter — these are the 23 out-of-the-box strategies that are guaranteed to give you results. Pick the ones that work best for your lifestyle and say hello to your skinny jeans once more.