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.
It's easy to down a handful of nuts, but pump your brakes: "A common diet tip you hear all the time is to snack on nuts when you're hungry," says Adam Rosante, personal trainer and author of The 30-Second Body. "They're filling and packed with protein and fiber, and because they're so tiny it's easy to gobble down handful after handful. But you should enjoy them in moderation because the majority of their macronutrient profile is fat, and eating them mindlessly is an easy way to go overboard on your calories." To get your fix and avoid the belly fat, Rosante recommends going for a thumb-sized portion twice a day.
"It’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. But be realistic – you won’t see the affect overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits – up to 12 weeks. Stick with it for at least eight weeks and you should notice a change."
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
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.”
Lipman suggests sipping it as soon as you wake up and after each meal. "Bitter foods like lemon help stimulate your body's GI juices and aid the start of the digestion process. When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly." Arugula, dandelion root, and apple cider vinegar will also do the trick, so munch on a salad with these greens before your main course — bonus if it's dressed with cider vinaigrette.

The internal and external obliques, which I like to call "nature's girdle," are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you've had back problems.
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.
"A study published in the International Journal of Obesity compared weight loss after an egg breakfast compared to a bagel breakfast containing similar calories," explains Toby Amidor, R.D., author of The Greek Yogurt Kitchen. "Results founds that participants who consumed two eggs in their breakfast while following a lower-calorie diet lost 65 percent more weight and reduced their waist circumference by 34 percent compared with those who were on a similar calorie bagel breakfast." Eggs are also a great source of protein, which works to keep hunger at bay and curb overeating.

You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.
Everybody loves their quinoa, but it's time to elevate this less-popular grain to superfood status. "While processed grains and sugar are the main culprits for promoting abdominal fat, whole grains are in another category altogether," says St.John. "Intact grains [i.e., ones that haven't been stripped of their nutrients, as is frequently the case with 'white' options] contain fiber which slows digestion and absorption of the grains, which in turn reduces the amount of insulin released by the body." What does this mean for you? The less insulin your body releases equals less abdominal fat tacking itself onto your tummy.
While it's true that 75 percent of the salt most people eat comes from processed foods and restaurant meals, not all salts are created equal. Pure, unrefined salts like Himalayan and Celtic sea salt have a much lower sodium count than its refined counterparts. Use it when you cook, which not only brings out the natural flavors in your dish (making you more satisfied and less likely to overeat), but also ups your mineral intake. Because unlike refined salt, which is 99 percent sodium and chloride, unrefined varieties also include elements like magnesium and calcium. Now, that doesn't mean you should go overboard, but it does give you the go-ahead to add a little something-something to your next meal.
Consider high-intensity interval training. Adding shorter, high-intensity workouts to your routine has been shown to burn fat. While the endurance you gain from running is great, it's not particularly helpful when it comes to burning fat, especially the more your body adjusts to your routine. During a high-intensity workout, you can't work out nearly as long, but mixing it in with your regular cardio routine will help blast away fat.
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.
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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.
The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. 
There’s a reason people are obsessed with apple cider vinegar for weight loss. Some research shows that it may have very modest weight loss benefits. For instance, in one 2009 study, researchers had 144 obese adults drink a placebo or 1 to 2 tablespoons of apple cider vinegar (ACV) daily for 3 months. They found that people who downed 2 tablespoons lost nearly 4 pounds, while those who sipped on 1 tablespoon dropped 2.5 pounds. The placebo drinkers? They actually experienced a small weight gain.
While it's true that 75 percent of the salt most people eat comes from processed foods and restaurant meals, not all salts are created equal. Pure, unrefined salts like Himalayan and Celtic sea salt have a much lower sodium count than its refined counterparts. Use it when you cook, which not only brings out the natural flavors in your dish (making you more satisfied and less likely to overeat), but also ups your mineral intake. Because unlike refined salt, which is 99 percent sodium and chloride, unrefined varieties also include elements like magnesium and calcium. Now, that doesn't mean you should go overboard, but it does give you the go-ahead to add a little something-something to your next meal.

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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.
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.
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It's never been a better time to jump on the kimchi and kombucha bandwagon. Gut bacteria has been a hot topic lately, and in a recent study, researchers found it plays a major role in your body mass index (BMI). Luckily, it's easy adding the good bacteria — AKA probiotics — into your diet to help get rid of belly fat: Fermented foods (think: tempeh, miso, and kefir) are more popular than ever, and you can pick them up at any grocery store.
High-intensity interval training is high on every trainer’s list, and for good reason. “My No.1 pick for fat loss would be high-intensity interval training, just because you’re burning a lot of calories in a short amount of time. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprints—those all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
Here’s a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff; the women were much more likely to sneak a bite than individuals who hadn’t been given the order. Blame the allure of the forbidden: The more you tell yourself you can’t eat something you love, the more you’re going to want it.
"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."
Health.com is part of the Meredith Health Group. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. See the Terms of Servicethis link opens in a new tab and Privacy Policythis link opens in a new tab (Your California Rightsthis link opens in a new tab)for more information. Ad Choicesthis link opens in a new tab | EU Data Subject Requeststhis link opens in a new tab
The most important thing you need to do is to program yourself mentally. Don't use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You'll see a slight change every few weeks, and that should give you confidence.

Everybody loves their quinoa, but it's time to elevate this less-popular grain to superfood status. "While processed grains and sugar are the main culprits for promoting abdominal fat, whole grains are in another category altogether," says St.John. "Intact grains [i.e., ones that haven't been stripped of their nutrients, as is frequently the case with 'white' options] contain fiber which slows digestion and absorption of the grains, which in turn reduces the amount of insulin released by the body." What does this mean for you? The less insulin your body releases equals less abdominal fat tacking itself onto your tummy.
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.
I'm not telling you that it's easy, but it really is pretty simple. In an age where people don't even have to go outside to grill a steak, it's tempting to spend a few dollars on a quick fix. Human anatomy hasn't changed much throughout history, however. If you adopt your grandparents' work ethic and apply it to your every day life, you will achieve your greatest results.
One easy way to find out if you’re carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number is more than 35 inches, it may be time to take action. The good news: Getting rid of belly fat is simpler than you might think. With the right plan, it’s actually easier to lose than stubborn lower-body fat or the seemingly impossible to tone back-of-the-arm flab. Stick to these diet and exercise guidelines, and you’ll be slimmer — and healthier — by summer.
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