While they won’t necessarily help with the fat burning process itself, juices may indirectly benefit your weight-loss efforts. Replace any soft drinks or other processed, sugary beverages with 100% natural, no-sugar-added juices. Vegetable, cranberry, pomegranate, and acai are some great choices that also offer a variety of auxiliary health benefits. Just remember to watch your calorie intake!
Green tea can increase fat metabolism. It is made from unfermented leaves and contains high concentrations of antioxidants known as polyphenols. Green tea extract, especially the catechins, appear to be the secret to the fat-burning, metabolism boosting effects. Drink around 3-5 cups per day for maximum benefits.
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Instead, pair a balanced diet with exercise for slower weight loss. Keep your metabolism revving with a moderate calorie restriction, which is above 1,200 calories for women and above 1,800 calories for men. You’ll feel more satisfied and energetic and get better results in the long run for a beach-ready bod.
A study published by Greek sports scientists found that men that trained with heavy weights (80 to 85% of their one-rep max) increased their metabolic rates over the following three days, burning hundreds more calories than the men that trained with lighter weights (45 to 65% of their 1RM).
Depending on who you ask, the lineup of foods that can magically burn away unwanted weight is a long one. However, many of the items included on that list are questionable at best. Here is a guide to some foods that really will help you to shed belly fat when included as part of a balanced, healthy diet:
Starch and sugar (SS) combined with fat (Ft) may represent the worst combination for fat gain. Starches and sugar raise insulin levels and fat is relatively neutral. In other words, while fat supplies calories by itself, it has little to no impact on insulin production. But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers), you get higher calories, more insulin exposure and lose the ability to feel satisfied. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein), and when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide). Add stress (St) on top of this and the impact is multiplied, further forcing excess calories around the belly.
Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.
A little bit goes a long way with almond butter and it makes the perfect accompaniment to a fresh apple. It is high in protein, fiber and calcium and it will keep your energy levels up for a long time (163).
The calorie goal for this is low for the average woman who needs to lose weight. In fact, the calorie goal for both parts of this diet is not ideal for long-term success. Your calorie needs are based on your height, weight, age, gender, and activity level. It’s always best to determine your own needs and use that as your goal. In order to lose weight, you need to consume fewer calories than your body needs. When you cut out 3,500 calories from your maintenance calories, you lose one pound of body weight, not body fat as stated in this book. The way to determine your calorie needs is to get your maintenance needs and subtract 500 calories per day to lose 1 pound per week (500 x 7 days = 3,500 calories) or subtract 1,000 calories per day to lose 2 pound per week (1,000 x 7 days = 7,000 calories).
Maintaining your weight loss is all about balance, you should try to follow the 80/20 rule. Focus 80 percent of the time on eating healthy, belly-friendly foods that shrink the waistline and fight inflammation. Then 20 percent of the time, you have room to veer off track a bit. This 20 percent is your splurge. You may choose to have one day a week where you have a splurge meal, or you may opt for a small snack twice a week where you don’t exactly make the healthiest choice.
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.
Sauerkraut is a fermented food. Kimchi (pickled veggies) is a good source of probiotics or good gut bacteria that help reduce bloating and improve digestion. According to Frank Lipman, M.D., founder of Eleven Eleven Wellness Center in New York City, including sauerkraut in your diet can help protect your gut from being overtaken by pathogenic bacteria that cause health problems. So, to lose weight, have some lip-smacking kimchi or sauerkraut. And you thought losing weight wasn’t fun!
If you are following a clean eating lifestyle then there’s a high chance that you already skip dessert because they are often full of sugar or artificial sweeteners; both of which are known to cause bloating.
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Insulin activity shuts down any fat releasing activity of other hormones like cortisol, and therefore accentuates the negative fat storing effects. Adding cortisol to insulin is like pouring gasoline on a fire. The two together — with excess calories — are the real culprits in fat gain around the middle.
Lunch: Easy Burritos. Making a simple burrito is a great way to have a simple healthy lunch filled with protein and fiber. All you need to do is fill a whole grain tortilla with beans, spinach leafs, and a small amount of cheese and heat in the microwave. Garnish with as much salsa as you like, but be sure to check that your salsa choice has no added sugars.
Stores of visceral fat, or belly fat that sit around the internal organs can increase a woman’s risk of diabetes and heart disease. Luckily, visceral fat is metabolically active and can be reduced quickly with a dedicated combination of diet, exercise and stress relief. You can lose belly fat fast by regulating stress hormones and boosting your metabolism.
From the editors of Prevention magazine, the Flat Belly Diet claims that followers can lose up to 15 pounds in 32 days. Researched in part by a registered dietitian (always a good thing), the plan focuses on taking in monounsaturated fats (MUFAs) from foods like oils, nuts and seeds, olives, avocado and dark chocolate. The author promises that dieters will want to follow this type of eating for the long haul.
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.
These fatty acids are then used as fuel (burned or “oxidized”) by various types of cells in the body, including muscle cells. In fact, well-trained muscle is particularly good at oxidizing fats, which is why it’s easier to lose fat when you have a good amount of muscle.
Beans and legumes are good sources of protein, fiber, vitamins, and minerals. Consuming them regularly can help suppress hunger pangs, thereby preventing overeating. Plus, they are a great source of protein for vegans and vegetarians. Try and mix three different legumes to provide your body with different micronutrients.
Belly fat is stubborn and may not go away in a day. Here, persistence is the key to success. Keep building new and healthy habits, and you will see results for sure. Also, keep your goals realistic. Not eating and exercising vigorously may make you weak and lead to weight gain. So, plan your activity levels and diet so that you lose belly fat without losing muscle mass. Take care!
Visceral fat is also called “organ fat” or “intra-abdominal fat” — and it’s one of the primary reasons why you must learn how to lose belly fat. This stubborn fat lies in close proximity to the vital organs of the body, including the liver, kidneys and other digestive organs, meaning it’s a real health concern. Fat is actually similar to an organ, in that it releases compounds in the blood and alters hormone levels. (4)
9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:
Your phone, tablet, and television may be affecting your waist size in more ways that one. Obviously if you’re sitting on electronics then you’re not moving around and burning calories. But the effects go beyond just energy. Blue light from electronic screens can disrupt your circadian rhythms; so our addiction to electronics is reducing our sleep as people favor Netflix-bingeing to bed. Both of these effects have been linked to higher levels of belly fat.
One of the best sources of protein is fish. Most fish is low in fat, and the exceptions usually have a good form of fat: omega-3 fatty acids. Omega-3s, which are found in salmon, herring, and other fatty fish, may help protect against heart disease and other chronic conditions.
Indulging in delicious food is a core principle of Zero Belly Diet. It was the balanced, “zero sacrifice” approach that helped test panelist Jennie Joshi finally lose her pregnancy weight. In just over a month on Zero Belly Diet, Jennie lost 11 pounds, “and the pregnancy pooch is leaving!” she said. “I couldn’t believe I was indulging in dark chocolate—and finally getting results! It’s a lifestyle, not a diet. It’s easy to stick with, and it makes sense.”
Nonstarchy vegetables: Because vegetables fill you up without filling you out, they’re really the backbone to any healthy eating plan. They’re also loaded with anti-inflammatory properties to continue to banish belly fat for life. Even when you reach your goal weight, aim to have a minimum of four servings of nonstarchy vegetables every single day.
If you want to naturally lose belly fat fast, then that’s the formula I recommend. It’s very simplistic, but it works. Just follow it for the next 7 to 14 days and watch what happens. (Here’s another major fat burning secret)
In the face of all the expensive weight loss programs, it is still possible to lose weight without having to resort to all the fad diets, supplements and drastic measures such as liposuction that may do more harm than good in the long run. Fortunately, abdominal obesity can be easily lost through proper diet and exercise.