3. Twist: One foot placed slightly in front of the other with body facing the corner. This should resemble the movement of wringing a towel while taking knees further “inward” and opening body in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)
Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.
Don’t get stuck in your chair and stay active even while working. When we are accompanied with desk work we stuck on our chair for hours in the same position which potentially leads to poor blood circulation, unnecessary fluid retention, and water weight to be stored in the lower half of our body. Poor blood circulation weakens your metabolism and makes it harder to burn fat and easy to get you fat.
New Delhi: More and more people are looking for ways to shed those extra pounds to improve their health or simply to stay fit. But the problem is the weight loss industry is filled with myths. Perhaps, the diet industry is packed with fads that promise fast fat loss, which may be unhealthy. There is no denying that there has been an increase in the mortality rates due to obesity, coupled with the 21st-century media craze about the perfect body shape and size. Yet, in a desperate bid to lose the pounds, many people end up picking a wrong diet plan, which makes it harder for them to lose weight.

All these remedies will also work as an addition to your workout plan, so we don’t encourage you to leave the gym forever, but showing you what you can work even without it. Finally, a very important thing to remember is that there is one thing, which can ruin it all, so you should avoid it. That is not eating hamburgers every day (even though it’s bad, too). That is stress.


These days, getting rid of belly fat can be achieved by means other than the traditional cardio, calorie counting, yoga for belly fat and portion control. It is now believed that getting rid of belly fat can be achieved by relaxing and shrinking the stomach, drinking a little wine, and eating complex carbohydrates. Let’s look at 6 ways to get rid of stomach or belly fat without exercise.
This is ratio of weight in kilograms to the square of height in meters. This parameter helps doctors judge whether the person will suffer from heart disease or strokes. Those having a BMI of 25-29.9 are considered overweight and those with a BMI of 30 are considered obese. However, this parameter is not always accurate in measuring belly fat. In fact, you can measure your belly fat with a measuring tape in front of the mirror, and set your own targets to reduce belly fat. Looking at the mirror and checking regularly will motivate you to lose the unhealthy fat lining your abdomen.
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.

Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
Instead of starving yourself or restricting your food intake in an extreme manner, eat as much as you want, focussing on that foundational diet, which is more vegetables, more whole foods, less added sugar and less refined grains to lose weight. A study published in JAMA found that people who eat plenty of vegetables and whole foods - without restricting the quantity of food - while cutting back on added sugar, refined grains and highly processed foods, LOSE significant amounts of weight over the course of a year.
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
Blood vessels (veh-suls): The system of flexible tubes—arteries, capillaries and veins—that carries blood through the body. Oxygen and nutrients are delivered by arteries to tiny, thin-walled capillaries that feed them to cells and pick up waste material, including carbon dioxide. Capillaries pass the waste to veins, which take the blood back to the heart and lungs, where carbon dioxide is let out through your breath as you exhale.
Keep healthy snacks handy at work to limit the temptation of the vending machine or treats available in the break room. Good options include carrot and celery sticks, slices of cucumber, apples, bananas, small snack packs of nuts and whole-grain crackers. For example, you save 240 calories skipping the break room deli bagel and snacking on a medium banana you brought from home during the mid-morning munchies. Snacking on a 23 almonds in lieu of the vending machine Snickers bar in the mid-afternoon can save you another 118 calories.

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. "If women gain weight after menopause, it's more likely to be in their bellies," says Michael Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.


"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
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.
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Open your mind. "Fat and lazy" is not a productive way to think of yourself. Find some form of exercise that you do like doing, whether it be walking, biking, swimming, playing tennis, whatever. If you find something you like, you'll keep at it. Once you begin to lose the weight, you'll feel a little better about yourself and that confidence may help you become more committed to a healthier lifestyle.
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.
Putting these two calculations together can help determine if you are unhealthy. For example, a man with a waist that is 37 inches, and hips 42 inches will have a WHR of 0.88, so may, possibly, be healthier than somebody with the same sized stomach but naturally smaller hips. Remember, waist circumference predicts early death – it’s not just about looking good!
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
The easiest way to achieve this is by lowering your food intake and moving more. Set yourself a calorie target and focus on eating nutrient rich whole foods – consisting of vegetables, lean meats and fish, and some complex carbohydrates around workouts. Also aim to avoid drinking too many calories, dodge the lattes on the way to work, and, where possible ditch the post work drinks as they are guilty of pushing you over your calorie target with very little nutritional value. 
No, getting your ohm on won’t burn as many calories as a hilly run or a Barry’s Bootcamp class, but it can help blunt the secretion of cortisol, a belly-widening stress hormone. In one study, women who did 35 minutes of daily yoga for 12 weeks had less cortisol in their systems during stressful situations than women in the control group. The benefits of this are twofold: Not only can this help ward off the accumulation of belly fat, according to one Yale study, yoga can also help develop mindfulness, a skill that could help you avoid mindless eating. Never done yoga before? Many gyms host beginner classes, and there are also boutique studios that offer smaller, more personalized sessions. After you’ve got a solid foundation, you could even practice at home with the help of Prevention’s Flat Belly Yoga DVD.
Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
When many people visualize weight loss, one of the first things to come to mind is getting a totally toned and taut tummy. After all, who doesn’t want to be able to slip into a pair of jeans without having to deal with a muffin to or have the option of flashing their flat abs in a two-piece swimsuit? What's more, losing fat around your middle is a surefire way to improve your health: Research links larger waist size to heart disease, diabetes, and even some cancers.
To learn more about fasting, read our articles on the 16-8 Hour Intermittent Fasting, 5-2 Day CRON Diet (see also 5-2 meal ideas), and the Royal Marine Commando Egg Diet (only if you love eggs!). Fasting works, but it is certainly not for everybody. Also, care must be taken to ensure that you maintain good nutrition to avoid under-eating and malnutrition.
DoctorNDTV is the one stop site for all your health needs providing the most credible health information, health news and tips with expert advice on healthy living, diet plans, informative videos etc. You can get the most relevant and accurate info you need about health problems like diabetes, cancer, pregnancy, HIV and AIDS, weight loss and many other lifestyle diseases. We have a panel of over 350 experts who help us develop content by giving their valuable inputs and bringing to us the latest in the world of healthcare.   SHARES
2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
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.

Being stuck at a desk all day shouldn’t be a hurdle to your weight loss. Remember, sitting too long is linked with an increased risk of many serious health conditions, including breast and colon cancer, heart disease, diabetes besides weight gain. It is recommended that you should get up every 30 minutes from your desk. A standing desk might not help you slim down a lot, but it will help improve health as well as blood sugar levels, which is good for weight loss.


Many people chew gum as a way to stifle cravings or prevent mindless eating but this tactic may have an unfortunate side effect: belly bloat. Everyone naturally swallows a small amount of air when they chew but it’s magnified for people who chew gum, which causes gas and bloating. In addition, some artificial sweeteners have been shown to increase your appetite for junk food, so gum could be increasing your waistline on two fronts.
If you feel like you're making smart moves to lose weight but the scale isn't moving the way you want, your diet may contain some sneaky foods that can lead to bloating, water retention (ahem, salt!), and a higher calorie intake. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. When it comes to healthy eating and weight loss, these plant-based foods loved by registered dietitians have your back.
Measure out each serving of food. Don't trust your eyes to tell you how much to eat — instead, use your brain. With recent trends in commercial cuisine tending towards large portions, many people now have a distorted idea of what a normal portion of food looks like. Use measuring cups and the information on the "Nutrition Facts" section of your food's packaging to ensure you eat one serving at a time. You may even want to invest in a simple food scale.
But the good news is that there are techniques to help reduce belly fat, which affects your health in a way that other fat doesn’t. Excess belly fat has been linked to an increased risk of high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer. Getting rid of your love handles doesn’t just make you feel and look good, it’s one of the best things you can do for your health. Perhaps, it could make your life even more rewarding. After all, you feel motivated when you find yourself slipping into that skin-tight denim you haven’t worn it for years. Yet, the compliments that come flying your ways can inspire you and help you stick to your healthy eating and exercise routines. Remember, diet and exercise go hand in hand when it comes to maintaining a healthy body weight. So, if you’re really looking for an effective way to lose weight and belly fat, including these simple workouts in your fitness regime can help you achieve your goals faster. Read: Five simple habits that enhance weight loss journey, improve fitness
Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.

Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip breakfast, or any meal, you'll begin to experience excessive hunger that can lead to craving unhealthy foods—and lots of them. You may also eat faster than you normally do after skipping a meal, causing you to miss the warning signs that you're full and resulting in overeating.
"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."
Want to get a flat stomach in a week? Include these five simple exercises in your weight loss workout plan Description: For many weight watchers, losing fat around the middle seems tougher than fat in other areas. But the good news is that there are techniques to help reduce belly fat, which affects your health in a way that other fat doesn’t. So, if you’re really looking for an effective way to lose weight and belly fat, including these simple workouts in your fitness regime can help you achieve your goals faster. Times Now
A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.

Full body weight loss workouts: Blast your belly fat with these 3 indoor abs exercises in less than a week Description: This summer, lose weight and get rid of that stubborn belly with these amazing abs workouts. These three cool indoor workouts can be performed without any equipment. The one benefit of exercising on a regular basis is toned muscles and reduced body fat, which aids in weight loss. Times Now
Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
Battling fat around your tummy? There are a number of factors that cause and affect tummy fat - from your diet to the level of physical activity to the amount of sleep you get and the amount of stress you take. Generally speaking, you can monitor your weight with the help of a good diet and regular exercise. What if you haven't been able to find time to workout at all? Is there a way to fight tummy fat or any factors that can help?
There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won't be disappointed.
Jogging is a great way to lose weight and can be done at the office. It is said you can burn at least 300 calories if you jog for 30 minutes a day. If you’re really serious about your weight, jog in between the work hours instead of loitering around unnecessarily.  Try going up to a corner in your office for an energetic jog. You can do this several times a day.

Some of this seems okay, some is quite off the mark. For example, it’s saturated fats that are known to help with weight loss because of the fact they’re medium chain triglycerides that are easily broken down. Plus, eating frequently is not the best answer, intermittent fasting is much better. There’s a lot of information out about that now, and how it’s not necessarily good to have a constant flow of food into the body. Protein and fiber should come in much smaller quantities than healthy fats so that the body burns fat as its main source of fuel. In a way, your last paragraph is most useful and should be expanded on. The most important aspect in this day and age is knowing what to stay away from as this part is absolutely critical. That these foods should be organic, that meat should be free range, that things like sugar should be avoided… What was also left out since this was a non-exercise list is that in order to really train the metabolism to work harder, especially in cases of belly fat that won’t go away, is some kind of HIIT training.

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:

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