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.
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)
If you think that sounds too easy or too fast, go ahead and give it a shot. You may find you can’t even finish. But that’s okay — you can just start with a lower number of reps, like eight, and work your way up as you improve your fitness. If you're on the other end of the spectrum and you want an even greater challenge, you can always take a breather and repeat the routine.
Calorie for calorie, sugar is different to other food groups such as protein, complex carbohydrates, and fat, because it confuses your normal appetite controls and causes your body to produce fat. Refined sugars are often hidden in a plethora of different products that you wouldn't expect such as fruit juices. Make sure to check the labels before eating the products. 
Those trans fats on your menu are hiding out in plain sight and sabotaging your lean belly plans every time you eat them. If a food product says it contains partially hydrogenated oils, you’re eating trans fat, which can increase your risk of heart disease, high cholesterol, and obesity with every bite. In fact, research conducted at Wake Forest University reveals that monkeys whose diets contained eight percent trans fat upped their body fat by 7.2 percent over a six-year study, while those who ate monounsaturated fat gained just a fraction of that amount. Instead of letting harmful trans fat take up space on your menu, fill up with the 20 Healthy Fats to Make You Thin.
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
High-intensity interval training requires your body to work harder so you burn more calories and expedite your weight-loss results. According to research findings published in "Medicine and Science in Sports and Exercise," this exercise technique effectively reduces belly fat. Incorporate at least one or two HIIT sessions into your weekly cardio routine. Whether you go jogging, bicycling or use a rowing or elliptical machine, consistently alternate between a one-minute vigorous pace and a two-minute moderate, recovery pace.
One of the very first cardio exercises to reduce belly fat is walking. Walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.
Protein can do wonders to regulate your appetite. Protein tends to take longer to digest and thus, pushes your body to secrete the gut hormone - Peptide YY, which makes you feel full. According to Dr. Anju Sood, "The other way you can cut down your weight is by increasing your metabolic rate. Protein takes the longest to digest and hence help in maintaining your metabolism."  Shilpa suggests, “Eat proteins for dinner like eggs, sprouts, fish and dals. Proteins help build muscle and keep you satiated so you don’t over-eat.”

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Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”
"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."
Certain carbohydrates have a tendency to be poorly absorbed in your intestines and then rapidly fermented, leading to gas and bloating. Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention. Opt for freshly prepared foods and reduce processed, packaged foods to cut back on belly bloaters. In the morning, swap your sugar-laden bowl of cereal for this Green Smoothie, made with fresh fruits and vegetables to get your day started the right way.

As previously mentioned, swimming is an appreciable exercise to lose belly fats, but how much should you be doing it through a week in order to get the most out of it? Well, you should be swimming no less than 4 times per week, each time about 30-45 minutes, or 25-30 laps. Note: One lap should be 50 meters, if it’s 25 meters then you’ll target 50-60 laps per swim.
It’s called a “beer belly” for a reason. Boozy bubbles are a major cause of belly bloat, as anyone who’s ever looked in the mirror after a few too many drinks can attest. But it’s not just the carbonation that is the culprit. Alcohol can lead to an overgrowth of bad bacteria in your stomach, leading to gas, not to mention all the empty calories that are going straight to your waistline. Instead, skip the alcohol altogether or limit yourself to one serving per day.

Helpguide.org recommends losing no more than two pounds per week. Since one pound of fat has 3,500 calories, you must create a weekly deficit of 7,000 calories to achieve this. In addition to exercise, cutting calories from food can be an essential factor to accomplish this. Eating smaller portions, and swapping out high-calorie snacks, such as chips, candy and cookies, for low-calorie snacks, such as veggies and fruits, can spare you a lot of calories, as can limiting sugar, salt and trans and saturated fats.
Helpguide.org recommends losing no more than two pounds per week. Since one pound of fat has 3,500 calories, you must create a weekly deficit of 7,000 calories to achieve this. In addition to exercise, cutting calories from food can be an essential factor to accomplish this. Eating smaller portions, and swapping out high-calorie snacks, such as chips, candy and cookies, for low-calorie snacks, such as veggies and fruits, can spare you a lot of calories, as can limiting sugar, salt and trans and saturated fats.
When following a diet to lose lower belly fat, eliminating as much sugar as possible from your diet can yield incredible results. This can start with simply not drinking sugar sodas and juices, and you can make additional dietary changes from there. Some foods that you may not think have sugar, such as spaghetti sauce and ketchup, actually have a significant amount of sugar.
Solely doing abdominal exercises isn't going to have enough of an impact to reduce belly fat. However, this doesn't mean you shouldn't do these exercises, because they still strengthen and tone the muscles under the fat, help prevent injuries, ease lower back pain, and improve your posture and athletic performance. Exercises such as crunches on a stability ball, bicycle crunches, reverse crunches and knee raises in a captain's chair are easily incorporated into a full-body strength-training routine.

Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!
You can do cardio intervals with any kind of movement that uses multiple big-muscle groups and gets your heart rate way up within seconds, Swan says. Try this 8-Minute HIIT Total Body Workout or create a DIY version: Sprint, do plyometrics (explosive full-body jumping moves like squat jumps, burpees, and speed-skater lunges), jump rope—you get it. Whatever you choose, push as hard as you can, recover, then go as hard as you can again. The rules: Get breathless. Let your muscles burn. Empty the tank by your last interval.
One way to work on flattening your stomach while sitting behind your desk is to pack a healthy lunch. Start off with a delicious salad that contains avocados, a superfruit with 2 grams of fiber that keep you feeling full and 4 grams monounsaturated fat, which is the heart-healthy fat you need for weight loss. Cucumbers also make an excellent addition to the salad, as their 96-percent water content counteracts bloating. Add a banana for dessert. This sweet-tasting fruit boosts your metabolism with its resistant starch that tells the liver to get busy burning fat.

You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days ! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt of!
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key. 
One of the very first cardio exercises to reduce belly fat is walking. Walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.
Another calculation is to use the waist-to-hip ratio (WHR). Simply measure your waist at the belly button, and then your hips, and divide the waist measurement by the hip measurement. You can use inches or centimetres, it makes no difference. According to the World Health Organization (WHO), a healthy WHR is 0.9 or less in men, and 0.85 or less for women. Look, we’ve provided a calculator for you to use!The simplest way of measuring belly fat is to use a tape measure around your waist. Just stand up straight exhale and measure at your naval / belly button. As a general rule for health, a man’s belly should be less than 37 inches (94cm), and a woman’s less than 32 inches (81cm).
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
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.

Insulin (in-suh-lin): A hormone made by the cells in your pancreas. Insulin helps your body store the glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to make enough of this hormone, you may be prescribed medicines to help your liver make more or make your muscles more sensitive to the available insulin. If these medicines are not enough, you may be prescribed insulin shots.


Drinking plenty of water is one the 12 simple tweaks for weight loss. Water play an essential part in your weight loss journey. It’s one of the easiest yet most commonly overlooked aspects of losing fat. When your body is dehydrated, it slows the metabolism and sends signals that your brain mistakes as hunger. Drinking a water will help curb your appetite much quicker and keep you from excess calories.
JJ Smith is the author of the #1 Amazon bestseller and USA Today bestseller Lose Weight Without Dieting or Working Out! JJ Smith is a nutritionist and certified weight-loss expert who has been featured on The Steve Harvey Show, The Montel Williams Show, and The Jamie Foxx Show and on the NBC, FOX, and CW Network television stations, as well as in the pages of Glamour, Essence, and Ladies Home Journal. Since reclaiming her health, losing weight, and discovering a "second youth" in her forties, JJ has become the voice of inspiration to those who want to lose weight, be healthy, and get their sexy back!
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.
You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.
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