Packaged foods, partially hydrogenated oils and enriched flours are not your friends. Above all, remember this one word: transfats. Avoid it at all costs. Researchers have found that the transfats found in margarine, packaged cookies, crackers and pasta increase fat in your midsection, and can actually redistribute fat from other parts of the body to the belly. For more flat-belly foods, click here.
Seems the white version of this brew may be a veritable fat blaster. When human fat cells were treated with white tea extract in a lab study, the cells absorbed about 70% less fat than the untreated cells did. And those same tea compounds also triggered the breakdown of fat in existing cells. (Related: Here's another kind of tea that can help whittle your waist.)
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.
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
If you haven’t picked up on the importance of preparation, then we haven’t done our job. It’s all too easy to get wrapped up in your busy schedule and forget to put a priority on health and what actions contribute to it. “People don’t plan for the week as far as writing their workout times in the calendar. If you write them down you’re 30% more likely to stay adherent to your workout. Write them down as you would any doctor’s appointment and try to shoot for sticking with it,” says White. The more workouts you check off, the faster you’re going to see results. Do yourself a favor and book that bike ahead of time—you’ll eliminate the opportunity for lame excuses by making a real commitment to your sweat sessions.
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!
When it comes to melting fat it’s not all fiber and protein. A balanced diet rich in nutrient-dense foods like berries is extremely important if you want your body to function at its optimal level. “As far as fruit, I would recommend blueberries because they’re one of the highest foods in antioxidants. They’re great to throw into your protein shake for a healthy added sugar after your workouts to help speed up recovery. Per cup we’re looking at around 60 calories, so it’s very low-calorie and very versatile,” says White. Antioxidants not only fight free radicals, but, according to a study from the University of Michigan, rats who were fed blueberry powder with their meals wound up with less belly fat at the end of the 3-month study vs. rats who consumed no berries in their diet, suggesting that the antioxidant compounds help fight and diminish stubborn fat cells.
Use the meal as a reward for a week’s worth of hard work, or the completion of a project you’ve been dreading. “It’s OK for people to blow one meal a week without feeling guilty,” says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. “If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight.”
"With all the different tips out there, it can be tricky to understand exactly which exercises work the best. HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength (resistance) exercises too. Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored."
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.”
So it’s not uncommon for people to carry excessive amounts of fat (that we can’t see) around their vital organs despite not appearing to be overweight at all. These people have a phenomenon known as “skinny fat.” Skinny fat refers to someone who’s weight outwardly looks trim for their height, but have high levels of visceral fat inside and are susceptible to the same health problems as someone who is overweight such as high cholesterol or hypertension.
Keep a calculator handy. To calculate your waist-to-hip ratio accurately, measure the narrowest point of your waist and the broadest part of your hip. Divide the values you obtained from the measurement and you have your ratio. The waist-to-hip ratio is a more accurate parameter to measure BMI. Those with a waist-to-hip ratio of 0.8 are susceptible to cardiovascular disease and stroke.
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.