Does stubborn belly fat have you frustrated? While we all want to look and feel our best, getting rid of extra belly fat is also beneficial to our long-term health and reduces our risk of serious illnesses. Excess belly fat can lead to heart disease, raise the risk of type 2 diabetes, boost the odds of developing high blood pressure, and more. Keep reading to find out how the following home remedies can help you reduce unwanted belly fat quickly–minus fad diets or latest fitness trends. Also try out these ways to lose weight without a lick of exercise.
Do you really need another reason to drop the cancer sticks? Fine: Smoking is making you fat. Not only does lighting up not help you stay slim—an all-too-common myth about smoking—but people who smoke have a higher concentration of fat around their midsection. It’s time to say sayonara to cigarettes.
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.
You’d love to have a flat belly for the party tonight, but thanks to one too many sodas or that basket of tortilla chips, zipping your pants is a real struggle. Abdominal bloating not only looks bad but can also cause physical discomfort. The good news? Experts say stomach bloating is a condition you can avoid pretty easily.
Another alternative for you can be having jeera water first thing in the morning. Take a teaspoon of cumin seeds and boil them in water. Strain the cumin water. Have it warm. It is very effective in removing abdominal bloatedness and shedding off belly fat.
Take Vitamin C supplements. If you are not able to get enough Vitamin C through food, taking a Vitamin C supplement can help manage the cortisol in your blood and regulate the effects of stress on your body.
Vegetables, on the other hand, satisfy the desire to crunch and can be a healthy snack and a substitute to other unhealthy snacks. Try to munch on carrot and celery sticks or a sweet potato instead of chips, or make an interesting salad (but be careful about the dressing). In addition to eating foods that are high in water content you can drink fat flush water to melt your fat.
Hi Laura, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
Load up on low energy density foods, like vegetables, fruits and fat-free broths. A few minor tweaks can lower the energy density of your favorite meals, too. For example, substitute a half-cup of spaghetti and a half-cup of spiralized zucchini “zoodles” for a full cup of spaghetti. Or make a chicken, vegetable and brown rice soup instead of serving grilled chicken with brown rice and veggies; the broth is often very low or virtually free of calories, lowering the energy density of your meal, so you may fill up on fewer calories.
I came across your videos on YouTube. I have been struggling with weight problems since i was a kid. I am now 28 years old. I am a single mother who wants to be around to see my son grow up and your videos are TRULY an inspiration. I am hoping this is the diet for me. I do ask though if you can possible tell me what some good snacks would be? Thanks so much for reaching out and helping everyone!!!
Include protein at every meal, especially breakfast. Eggs are an easy and inexpensive solution. A hard-boiled egg makes a great snack, especially when you might otherwise reach for a candy bar. Eggs are one of nature’s few good food sources of vitamin D, which research also suggests may play an important role in keeping weight off.
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The guidelines to lose 1 to 2 pounds per week are set so that you lose an optimal amount of fat and muscle. Each pound that we gain from eating an extra 3,500 calories contains 75% fat and 25% muscle. Many people believe that you only gain fat, but that is not the case. When you lose weight, you will also lose fat and muscle. The recommended 1- to 2-pound per week weight loss is set so that you lose what you gained: 75% fat and 25% muscle. The faster that you lose weight, the more muscle and the less fat you will lose. So, if your maintenance calories are 2,800 and you consume 1,200 calories, you are going to lose more muscle than fat, especially with a plan that does not require any resistance exercise.
The Flat Belly Diet has two phases, a four-day “anti-bloat” phase with specific foods and drinks, and a four-week eating plan during which women eat about 1,600 calories a day. There’s a Flat Belly Diet for men that’s similar, but allows for more calories. The Flat Belly Diet emphasizes eating foods that are rich in monounsaturated fatty acids (MUFAs), along with plenty of fruits, vegetables and whole grains.
Decrease or stop liquor utilization- Alcohol is brimming with calories, yet when you devour liquor you don’t feel full. Voracious boozing specifically stores fat around your waistline. It’s better not to have liquor yet in the event that you can’t do that at any rate keep away from voracious boozing and additionally diminish the amount and recurrence of liquor admission.
Berries are packed with polyphenol antioxidants that will help burn fat—and prevent it from forming—as well as boost your workout benefits by improving blood flow to your muscles. According to a Texas Woman’s University study, mice that ate three daily servings of berries had 73 percent fewer fat cells. Pop some of the blue guys into your next smoothie and boost the fat-burning potential: blueberries are a potent source of resveratrol, an antioxidant which has been shown to convert excess harmful white fat in mice into calorie-burning beige fat, which correlated with a 40 percent decreased risk for obesity. And when it comes to the sugar content in fruit, berries rank favorably on the list but are still a powerful way to curb cravings for sweets.
High-sugar drinks: Drinking a large amount of simple sugars through drinks can lead to spikes in insulin levels. Because an increase in insulin promotes increased fat storage in the abdominal area, you want avoid these high-sugar drinks. Instead, choose calorie-free beverages, such as water or unsweetened green tea.
Consuming ginger can help bring the internal balance back in tune and promote well-being and weight loss. Ginger’s sharp, distinctive flavor can also help naturally boost your energy levels, both physically and mentally.
Sounds good to me Carlos. I always tell people that I don’t give “advice” I simply share what has worked for me and the info in this article has. What I like to do is give something a shot for a week when it comes to burning fat and c what kind of results I notice… I can always make adjustments if it’s not working. So if I need to pick up the intensity of my exercise or add more protein to my diet than I can once I notice it’s not working for me.
Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.
Why are so many people putting on more weight, despite their best efforts to reverse or prevent it? While not all experts entirely agree on what needs to be done in order to correct “the obesity epidemic,” most support the theory that several key factors are to blame for such high rates of unhealthy weight gain. Accumulation of dangerous visceral fat (essentially the belly fat that most want to see disappear the most) and general obesity is said to be a “complex pathological processes reflecting environmental and genetic interactions,” which include:
This first one is a no-brainer: Throw out all processed foods in your kitchen. Research shows that eating more whole foods with monounsaturated fats (MUFAS) fight stomach fat. These would be foods like avocado, nuts and seeds (preferably raw) and whole grains. Many MUFAs are liquid in room temperature like olive oil and safflower oil.
What a highly informative article to bust my belly just started my swimming thee times a week that will help things move along. I have just been doing Slimming World rigidly and lost nothing in two whole weeks very disheartening think it is because I do not eat enough. These days I have not got a very big appetite and I do have a very stressful job and life which does not help. I am going to incorporate most of the a fore mentioned foods on to my weekly shopping list and step up my exercise regime. Wish me luck everybody as I will be sitting on a beach in just eight weeks so drastic action is therefore now required and something that finally works for me. Eating one meal a day has not worked for me either
Don’t pass up on this cheap trick. “One of the most under-appreciated magic fat-burning elixirs is water,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “The more water you drink, the fuller you will feel, the easier it is to cut back on unnecessary calories. That’s an essential element of weight and fat loss,” she explains. Water is necessary to keep your metabolism functioning optimally. For even more of a kick, add a lemon to your glass. D-limonene, an antioxidant in lemon peel, helps flush toxins from the body and gives sluggish bowels a kick, flushing fat from your system to keep your tummy toned and tight—perfect for getting you bikini-ready.
3. Strengthen your shoulders. Strong shoulders will prevent you from hunching forward. To target this area, try the overhead press. Start with dumbbells at shoulder height, feet firmly on the floor. Slowly press the dumbbells straight up until your arms are fully extended. Don’t arch your back. Hold, and then lower.
Whatever your fitness and diet goals are, carb cycling can be a useful technique to achieve them! Learn how to start a five-day carb cycling plan. Discover The Joys Of Healthy Eating And Rebalance Your Appetite For Automated Fat Loss
We’ve all resolved to drop a few pounds at some point. But for these people, who were obese or severely overweight, losing weight was a matter of life and death. Here’s their must-read advice for successful weight loss.
7. Move those hips! Remember how much fun you had as a kid swiveling your hips inside a hula hoop? Turns out, this late-’50s fad is an excellent waist slimmer. The longer and more often you do it, the better the results.
Hi Alondra, not sure if you received a copy yet but we have a shopping list for both weeks up on the site now: http://www.trimmedandtoned.com/14-day-flat-belly-meal-plan-ingredient-list-breakdown-per-meal/
8. Paddle off your paunch. Forty-five-year-old Erin Bethea from Akron, OH, attributes her lean tummy to kayaking. When you paddle, she explains, you twist your whole torso. The power comes from your abdominal muscles. “Using proper technique keeps your abs constantly moving,” she says. And to sit erect and paddle a kayak properly, you need to keep your ab muscles taut–sometimes for several hours at a time!
Of course you know that protein’s essential for a slimmer you and essential for losing belly fat—you couldn’t have made it through the Paleo and South Beach crazes without hearing all about it. But here’s why protein really needs to play a prime roll on your plate: “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, MD, Director of the Obesity Clinic at Cornell. And insulin promotes fat storage, especially around your belly (yippee!).
Don’t skip meals- When you starve your body, it gets into survival mode and starts storing foods in the form of fat. So, have your breakfast, lunch and dinner daily. Keep your meals small and snack on healthy foods in between these main meals.
Latest studies reveal that having smaller and frequent meals is the key to maintain a healthy metabolic rate, which is important for weight management. So, reduce the size of your meals and make up for it by snacking healthy. You could consider having dry fruits and nuts, raw veggies or fruits, and steamed veggies.
Cutting calories alone might help, but Flat Belly creators Liz Vaccariello, editor in chief of Prevention magazine, and Cynthia Sass, MPH, RD., believe the key to shedding the excess weight and visceral fat levels is the consumption of monounsaturated fatty acids (MUFA) in place of unhealthy saturated fats. Reportedly, by ensuring the existence of MUFA components in each portioned meal and snack, the diet targets the dangerous fat, allowing you to lose weight in just more than a month with little to no exercise [source: Flat Belly].