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.
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.
Women who wake up and go to bed at the same time each day have lower levels of body fat, according to a study of more than 300 women from Brigham Young University in Utah. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. The sweet spot? Try not to stray an hour from your usual sleep pattern, the study authors say. More than a 90-minute difference in sleep and wake times were linked to more body fat. (Tossing and turning? Check out these 100 tips to sleep better every night.)
1. Bicycle Crunches are a great ab exercise and work the abs from every angle. It’s a combination of the regular crunch, a side-to-side motion that hits the oblique muscles and a reverse crunch that targets the lower abs. You can change the difficulty level by increasing or decreasing the range of motion used and the speed of movement as well as the intensity of the crunch by holding and squeezing.

If you're on a paleo diet, be careful: There's a chance you might getting too much protein, according to Melina Jampolis, M.D., author of The Doctor On Demand Diet. The average woman only needs around 46 grams per day, and a diet high in meat and meat products could cause excess protein to be stored as belly fat. Plus, too much meat can cause problems with inflammation and digestion due to all the hormones and antibiotics it contains.
In that age range, girls are just hitting puberty. It is a period of faster growth than any other time in their lives since infancy. Limiting calories is therefore not a good idea for girls in that age group, since their bodies need extra energy in order to grow, unless they are having health problems due to weight. Making healthy dietary choices and getting plenty of exercise are good ideas. Just keep in mind - the belly fat that many girls accumulate early in puberty tends to move elsewhere in their later teens.
Keep a food diary. Write down everything you eat and drink to keep track of how many calories you're taking in and figure out what bad habits you need to correct. You'll be much less likely to go overboard if you know you have to write it down. You can also use a food tracking app if you prefer, which may make the process a bit easier since most apps calculate the nutrition values for you.
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.
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.)

Belly fat is something that makes you look really bad and it is also very unhealthy. A sedentary lifestyle and wrong food choices are responsible for belly fat. However, not to worry, you can always do some core strengthening exercises to get the desired washboard abs. Here are some expert tips to show you the way to shed those extra pounds from your belly.


!function(n,t){function r(e,n){return Object.prototype.hasOwnProperty.call(e,n)}function i(e){return void 0===e}if(n){var o={},s=n.TraceKit,u=[].slice,a="?";o.noConflict=function(){return n.TraceKit=s,o},o.wrap=function(e){function n(){try{return e.apply(this,arguments)}catch(e){throw o.report(e),e}}return n},o.report=function(){function e(e){a(),h.push(e)}function t(e){for(var n=h.length-1;n>=0;--n)h[n]===e&&h.splice(n,1)}function i(e,n){var t=null;if(!n||o.collectWindowErrors){for(var i in h)if(r(h,i))try{h[i].apply(null,[e].concat(u.call(arguments,2)))}catch(e){t=e}if(t)throw t}}function s(e,n,t,r,s){var u=null;if(w)o.computeStackTrace.augmentStackTraceWithInitialElement(w,n,t,e),l();else if(s)u=o.computeStackTrace(s),i(u,!0);else{var a={url:n,line:t,column:r};a.func=o.computeStackTrace.guessFunctionName(a.url,a.line),a.context=o.computeStackTrace.gatherContext(a.url,a.line),u={mode:"onerror",message:e,stack:[a]},i(u,!0)}return!!f&&f.apply(this,arguments)}function a(){!0!==d&&(f=n.onerror,n.onerror=s,d=!0)}function l(){var e=w,n=p;p=null,w=null,m=null,i.apply(null,[e,!1].concat(n))}function c(e){if(w){if(m===e)return;l()}var t=o.computeStackTrace(e);throw w=t,m=e,p=u.call(arguments,1),n.setTimeout(function(){m===e&&l()},t.incomplete?2e3:0),e}var f,d,h=[],p=null,m=null,w=null;return c.subscribe=e,c.unsubscribe=t,c}(),o.computeStackTrace=function(){function e(e){if(!o.remoteFetching)return"";try{var t=function(){try{return new n.XMLHttpRequest}catch(e){return new n.ActiveXObject("Microsoft.XMLHTTP")}},r=t();return r.open("GET",e,!1),r.send(""),r.responseText}catch(e){return""}}function t(t){if("string"!=typeof t)return[];if(!r(j,t)){var i="",o="";try{o=n.document.domain}catch(e){}var s=/(.*)\:\/\/([^:\/]+)([:\d]*)\/{0,1}([\s\S]*)/.exec(t);s&&s[2]===o&&(i=e(t)),j[t]=i?i.split("\n"):[]}return j[t]}function s(e,n){var r,o=/function ([^(]*)\(([^)]*)\)/,s=/['"]?([0-9A-Za-z$_]+)['"]?\s*[:=]\s*(function|eval|new Function)/,u="",l=10,c=t(e);if(!c.length)return a;for(var f=0;f0?s:null}function l(e){return e.replace(/[\-\[\]{}()*+?.,\\\^$|#]/g,"\\$&")}function c(e){return l(e).replace("<","(?:<|<)").replace(">","(?:>|>)").replace("&","(?:&|&)").replace('"','(?:"|")').replace(/\s+/g,"\\s+")}function f(e,n){for(var r,i,o=0,s=n.length;or&&(i=s.exec(o[r]))?i.index:null}function h(e){if(!i(n&&n.document)){for(var t,r,o,s,u=[n.location.href],a=n.document.getElementsByTagName("script"),d=""+e,h=/^function(?:\s+([\w$]+))?\s*\(([\w\s,]*)\)\s*\{\s*(\S[\s\S]*\S)\s*\}\s*$/,p=/^function on([\w$]+)\s*\(event\)\s*\{\s*(\S[\s\S]*\S)\s*\}\s*$/,m=0;m]+)>|([^\)]+))\((.*)\))? in (.*):\s*$/i,o=n.split("\n"),a=[],l=0;l=0&&(g.line=v+x.substring(0,j).split("\n").length)}}}else if(o=d.exec(i[y])){var _=n.location.href.replace(/#.*$/,""),T=new RegExp(c(i[y+1])),E=f(T,[_]);g={url:_,func:"",args:[],line:E?E.line:o[1],column:null}}if(g){g.func||(g.func=s(g.url,g.line));var k=u(g.url,g.line),A=k?k[Math.floor(k.length/2)]:null;k&&A.replace(/^\s*/,"")===i[y+1].replace(/^\s*/,"")?g.context=k:g.context=[i[y+1]],h.push(g)}}return h.length?{mode:"multiline",name:e.name,message:i[0],stack:h}:null}function y(e,n,t,r){var i={url:n,line:t};if(i.url&&i.line){e.incomplete=!1,i.func||(i.func=s(i.url,i.line)),i.context||(i.context=u(i.url,i.line));var o=/ '([^']+)' /.exec(r);if(o&&(i.column=d(o[1],i.url,i.line)),e.stack.length>0&&e.stack[0].url===i.url){if(e.stack[0].line===i.line)return!1;if(!e.stack[0].line&&e.stack[0].func===i.func)return e.stack[0].line=i.line,e.stack[0].context=i.context,!1}return e.stack.unshift(i),e.partial=!0,!0}return e.incomplete=!0,!1}function g(e,n){for(var t,r,i,u=/function\s+([_$a-zA-Z\xA0-\uFFFF][_$a-zA-Z0-9\xA0-\uFFFF]*)?\s*\(/i,l=[],c={},f=!1,p=g.caller;p&&!f;p=p.caller)if(p!==v&&p!==o.report){if(r={url:null,func:a,args:[],line:null,column:null},p.name?r.func=p.name:(t=u.exec(p.toString()))&&(r.func=t[1]),"undefined"==typeof r.func)try{r.func=t.input.substring(0,t.input.indexOf("{"))}catch(e){}if(i=h(p)){r.url=i.url,r.line=i.line,r.func===a&&(r.func=s(r.url,r.line));var m=/ '([^']+)' /.exec(e.message||e.description);m&&(r.column=d(m[1],i.url,i.line))}c[""+p]?f=!0:c[""+p]=!0,l.push(r)}n&&l.splice(0,n);var w={mode:"callers",name:e.name,message:e.message,stack:l};return y(w,e.sourceURL||e.fileName,e.line||e.lineNumber,e.message||e.description),w}function v(e,n){var t=null;n=null==n?0:+n;try{if(t=m(e))return t}catch(e){if(x)throw e}try{if(t=p(e))return t}catch(e){if(x)throw e}try{if(t=w(e))return t}catch(e){if(x)throw e}try{if(t=g(e,n+1))return t}catch(e){if(x)throw e}return{mode:"failed"}}function b(e){e=1+(null==e?0:+e);try{throw new Error}catch(n){return v(n,e+1)}}var x=!1,j={};return v.augmentStackTraceWithInitialElement=y,v.guessFunctionName=s,v.gatherContext=u,v.ofCaller=b,v.getSource=t,v}(),o.extendToAsynchronousCallbacks=function(){var e=function(e){var t=n[e];n[e]=function(){var e=u.call(arguments),n=e[0];return"function"==typeof n&&(e[0]=o.wrap(n)),t.apply?t.apply(this,e):t(e[0],e[1])}};e("setTimeout"),e("setInterval")},o.remoteFetching||(o.remoteFetching=!0),o.collectWindowErrors||(o.collectWindowErrors=!0),(!o.linesOfContext||o.linesOfContext<1)&&(o.linesOfContext=11),void 0!==e&&e.exports&&n.module!==e?e.exports=o:"function"==typeof define&&define.amd?define("TraceKit",[],o):n.TraceKit=o}}("undefined"!=typeof window?window:global)},"./webpack-loaders/expose-loader/index.js?require!./shared/require-global.js":function(e,n,t){(function(n){e.exports=n.require=t("./shared/require-global.js")}).call(n,t("../../../lib/node_modules/webpack/buildin/global.js"))}});
The options for spin today are growing to be more intense and more entertaining at that, with options like SoulCycle, Flywheel, CYC fitness, and your local gym’s trusty spin class. Locking into a bike will not only skyrocket your fat burn, but the pack mentality may cause you to work harder in an effort to keep up with and surpass your fellow riders. “I definitely would put spinning up there as one of the best fat-burning workouts. First of all, you have that great social scene and music coming together [to boost drive and motivation]. Weight training can sometimes be boring alone, but adding spinning makes things more interesting,” says White. Researchers at the University of Southern California’s Department of Preventive Medicine found that when you work out with others, you’re more likely to enjoy your sweat session. When you enjoy something, you’re more likely to stick to it long-term. It’s a simple concept, but when it comes to losing belly fat it’s particularly important because fat loss is a marathon, not a sprint.

"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
"America has been trying to follow a low-calorie, low-fat diet for 40 years, and where has that gotten us? To being one of the heaviest countries in the world," says David Ludwig, M.D., Ph.D., obesity expert and author of Always Hungry. Think about it: "The problem is when you cut back on calories like that, your body tries to fight back with increased hunger and a slower metabolism because it thinks it's going into starvation mode," he says. Meanwhile, you eventually eat again to satiate the hunger pangs, and likely eat more because, well, you're insanely hungry. But your metabolism is still operating on that low level, so calories don't get burned fast enough and they get stored as fat. Ludwig says this cycle continues until you feed your body regularly (he suggests at least three meals and two snacks in between) with real food made from real ingredients. That matters more than the calories it's made up of, so repeat after us: I will always choose an all-natural version of something over food that's labeled low-calorie or fat-free.

But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, which helps signal to your body that it’s full, keeping your hunger in check throughout the day. One small study published in Food & Nutrition Research actually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.
Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.
You've heard it before, but it needs to be said again, as at least 70 percent of Americans aren't listening: "Staying up late may make you happy in the moment, but all that sleep you're skipping catches up to you in the form of extra fat around your middle," says Ilyse Schapiro, R.D., a certified nutritionist and co-author of Should I Scoop Out My Bagel? Yes, "me time" is important for your sanity, but "when you're lacking sleep, your body overproduces the appetite-stimulating hormone ghrelin, and under-produces leptin, which tells you when you're full." Getting proper shut-eye — the National Sleep Foundation says seven to nine hours is best, though it varies per person — truly stops unnecessary snacking when you wake up the next day.
We know: the idea of sitting with your eyes closed for anything more than, oh, three minutes isn't always realistic. But researchers say the practice helps create mindfulness, which is key to breaking destructive habits like overeating. When overweight women meditated for six weeks, they decreased their frequency of binge-eating episodes (like, meaning to eat just a handful of tortilla chips but devouring whole bag) by over 50 percent. Tiffany Cruikshank, author of Meditate Your Weight, agrees, saying that "meditation can help rewire how your brain responds to stress." And you don't have to sit in a dark room and chant. Just schedule a meditation appointment in your calendar; then find a comfortable position to sit in (not your bed — you're way more likely to fall asleep). Set a timer on your phone, close your eyes, and focus on nothing but your breath. Do it for as long as you can — starting with three to five minutes is totally fine, and it's completely normal for your mind to wander — and gradually add more time. As you advance, download the Mindfulness App or Meditation Studio for guided sessions.
×