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
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.
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.
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.

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.
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.
We're not talking about extra pounds of stomach fat here. We're talking about the temporary abdominal distention that plagues most everyone from time to time. Michael Jensen, MD, an endocrinologist and obesity researcher at Mayo Clinic, says unless your stomach bloating is caused by a medical condition such as liver or heart disease, the only real cause is intestinal gas - not "water weight."
The 2003 research indicated that exercise is a top weapon against visceral fat, backed up by a 2011 study which found that aerobic exercise is basically a magic bullet. Aerobic exercise is known to most people as cardio — activities such as running and cycling, as opposed to resistance training (where you lift heavy stuff around). While participants in the study worked fairly hard (jogging 20km per week at a high intensity), the researchers said lower-intensity but longer workouts should have similar benefits.

Some people can lose more than 2 pounds in a week with a dedicated fitness program and serious dietary restrictions.The time and effort required to lose weight that quickly is grueling and usually unsustainable, though. Even if you can lose a notable amount of weight in a week, a lot of it will be water weight -- not true belly fat. Weight you lose quickly is likely to be regained quickly too.
It's tempting to hang out in front of the TV after a long day of work, but the longer you sit, the more you hurt your waistline. In a recent study, researchers found that for every hour and a half you spend sitting watching a show — or doing anything sedentary, for that matter — your belly fat can increase by 3 cubic cm. "Individuals in our study who watched a lot of television had a greater amount of fat in their abdomen, including the fat in and around their organs, as compared to those who reported watching little or no television," said lead author Kara Whitaker, Ph.D. So being sedentary might feel good in the moment, but it's not doing anything positive for your body in the long run.

To banish stubborn belly fat, you have to ramp up your workouts. In a study published in the journal Medicine and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan. (In fact, the low-intensity exercises experienced no significant changes at all.) "You need to exercise at full intensity because the end goal is to burn more calories, and high intensity exercise does just that," says Natalie Jill, a San Diego, Calif.-based certified personal trainer. High intensity workouts mean you're going all out for as long as you can. If this sounds intimidating, think of it this way: you'll burn more calories in less time.
Getting rid of your belly bulge is important for more than just vanity's sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a "beer gut"—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven't done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won't budge.

There seems to be a link between abdominal obesity and depression. There have been reports showing that cortisol, a stress hormone, is related to both depression and abdominal obesity. Some researchers suspect that people who are depressed may have higher levels of abdominal obesity because of elevated cortisol. More studies are needed to determine the underlying causes for weight gain among those who reported being depressed.
With potatoes, leave the skin on (with baked or mashed potatoes) or if you peel them, make snacks of them. For example, drizzle olive oil, rosemary, salt, and garlic on the peels and bake at 400 F (205 C) for fifteen minutes for baked Parmesan garlic peels. Keeping the skin on potatoes when cooking them helps keep more vitamins/minerals in the flesh (just don't eat any parts of skin that are green).
Hate having to pass on the potatoes for the sake of your pants size? Well, you may not have to. Just eat them cold—as in vinegar potato salad. If you chill potatoes overnight, they form something called resistant starch crystals—a constituent of fiber that triggers the production of two hunger-halting hormones, according to research. And resistant starch helps the body incinerate more fat for fuel while making less fat available to stash away in fat cells. (Related: Find out how vinegar potato salads help your blood sugar, too.)
For most, the thought of sitting down for 10 minutes without any kind of stimulation is embarrassingly scary. However, if you’re able to muster up the willpower to do so, meditating for a small period of time each day will boost your fat-burn efforts by reducing stress. By reducing stress, you reduce the stress hormone cortisol, which has been linked to higher amounts of fat in the body. “Definitely find some time to meditate. When we’re stressed it can cause an increase in cortisol which can negatively affect body fat. There are a lot of great apps out there like Headspace which take you through a short meditation to try to decrease stress,” says White. Or, look in to Transcendental Meditiation. Four of our cover guys practice this research-backed type of meditation. Don’t knock it until you try it.
Français: perdre votre graisse abdominale, Deutsch: Bauchfett weg bekommen, Português: Perder Barriga, Español: bajar la panza, Nederlands: Vet op je buik kwijtraken, Italiano: Eliminare il Grasso dalla Pancia, 中文: 减掉肚子上的赘肉, Русский: избавиться от жира на животе, Bahasa Indonesia: Menghilangkan Lemak di Perut, Čeština: Jak zhubnout na břiše, 日本語: お腹まわりの脂肪を取る, العربية: فقدان دهون البطن, हिन्दी: पेट की चर्बी घटायें, ไทย: ลดไขมันหน้าท้อง, 한국어: 뱃살 빼는 방법, Tiếng Việt: Giảm Mỡ bụng, Türkçe: Göbek Nasıl Eritilir
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.
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.
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