"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.
There's a reason poop is being talked about so much these days — when there's problems with it, it's an easy tip-off that something's not quite right with your insides. But most people don't realize that constipation leads to weight gain, so they never consider it to be the culprit behind those tighter-fitting jeans. "If you're constantly constipated, then it likely means you're on a poor diet that can also make you overweight, or you lack important nutrients that help keep things moving," explains Vincent Pedre, M.D., author of Happy Gut. Besides drinking plenty of water throughout the day (don't guzzle it down in one meal, as that can slow down digestion), Pedre says to eat plenty of fiber-rich legumes like yellow beans and lentils to keep your stool moving. And don't worry about bloat or gas — soaking beans overnight nixes that problem.
A University of Michigan study found that lab rats who nommed on a diet enriched with powdered blueberries had less abdominal fat after 90 days than rats who ate a standard diet. The researchers suspected that blueberries are so good at targeting belly fat because of their high levels of phytochemicals, a naturally occurring antioxidant. FYI, blueberries are also an excellent source of fibre.
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.
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.
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.
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.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
Men and women squirrel away fat differently, according to Harris-Pincus. On average, women have six to 11 percent more body fat than men. That extra fat typically gathers lower on the body (especially before they hit menopause) around the hips and thighs, creating a pear-shape. Men, on the other hand, tend to accumulate fat around the belly (hence, the beer gut).
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.
Many exercisers wonder if sit ups burn belly fat. If you're like most frustrated exercisers, you do countless crunches and see only a small result. It may cause you to question the purpose of sit ups. Well, wonder no more. Here's the low down on the popular exercise. Find out what sit ups can and can not do for your belly before you invest any more time or energy.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day (instead of munching on something high-carb with equal calories) helped to reduce belly fat and improved cholesterol levels. “The high levels of fibre are proven to combat excess calorie consumption later in the day,” says registered dietitian Lucy Jones.

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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 seems counterintuitive to feed the microbiome foods with antimicrobial properties, but studies show that garlic only goes after bad, inflammation-causing bacteria while leaving good bacteria intact. It's also rich in inulin, the fiber that helps the body digest food more efficiently and steadies blood sugar. Add fresh chopped garlic to tomato-mozzarella salads and stir-fries, or sprinkle garlic powder onto meats and fish before grilling.
If you have a big-time sweet tooth, grabbing a grapefruit could help cut back on calories from late-night treats. "The interesting thing about grapefruit, and citrus fruits in general, is that they provide an intense, satisfying flavor that rarely gets chanced by sweets," Taub-Dix says. "A grapefruit or citrus fruit after dinner could keep you from reaching for a sweet dessert." Yeah, that's right: a 52-calorie grapefruit can satisfy just as much as a 400-calorie piece of chocolate cake. Sorry, brain, but you just got played.
While the Duke study found no added benefit to resistance training (aka weight or strength training) when it comes to belly fat, a 2014 study from a Harvard University team found otherwise. Twenty minutes of weights a day was linked to less of an increase in belly fat (particularly for older men). “Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass," said the paper’s lead author Rania Mekary.
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).
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.
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