Keep your goals in check: You should be working out and eating healthily so that you can have a better life - it should not take over your entire life. Having six pack abs or a toned-looking stomach does not necessarily mean you're fit. Not all of us are meant to have low enough body fat to have an incredibly toned stomach - and some people may actually find that their health may begin to suffer if they get their body fat down that low. My main point is; fitness looks different on each of us; don't compare yourself to others, and don't ever put appearance related goals higher on the priority list than your health.
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?
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
Losing fat is never easy – athletes and celebrities only make it look easy because they are so dedicated. Don’t fall for any quick weight loss plans, or “lose weight in one week” scams. Follow a tried and tested method of healthier food, fewer calories. more exercise and improved lifestyle, and you will succeed. Once you have learnt how to lose belly fat, you’ll be able to keep the fat off permanently! Start today, and share your experience and personal tips below.
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
If you're trying to get rid of stubborn belly fat, you might wonder whether running is the solution. Unfortunately, while running is a great way to burn calories and lose overall weight, it's not a guaranteed way to lose your spare tire, belly, pooch, or whatever else you want to not-so-affectionately call it. It's also true that you won't lose fat from your abdominal area just by targeting your abs with crunches or other abdominal exercises.
If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
At around 11 in the morning or in between office hours, we all have a bad habit of having tea or coffee which is not good for our health. And we know its hard to leave it immediately so instead of having creamy sugary coffee have green tea which is very good for health, green tea not only help in increasing metabolism but it also have benefits like its good for your teeth and keeps your digestive system right.
A multimedia designer. She is passionate about videography, something she says gives her the ability to take all that surrounds our everyday life and interpret it in unexpected ways. She takes pleasure in being able to translate messages using unconventional methods. For her, it's about making everyday objects interesting and more aesthetically pleasing. She enjoys traveling, music, films, and spending time with family and friends when she’s not designing. She believes she is a change maker, adding, “Life does not get better by chance, it gets better by change.”
Every time you complete 10 reps on the rowing machine, lift the handles straight up over your head—without bending your elbows—for two consecutive repetitions before returning to normal rowing form. This works your shoulders and back harder, as well as your legs, since they have to produce more power to give you the momentum to perform the move, says McGarr.

Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Never thought that drinking a lot of water would be on this list? It is, actually! When you’re drinking a lot of water you’ll eat less, especially if you’re drinking before meals. Cutting soda drinks and replacing them with water will also show great long-term progress. According to a study, drinking about half a liter of water before every meal will significantly help you reduce your calorie intake during the day.
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.
Protein serves a dual role in helping you trim down belly fat by increasing muscle mass and metabolism, while also helping stave off hunger. Research shows that a higher-protein diet increases thermogenesis, which means you burn more calories. Further, eating protein leads to an increased feeling of satisfaction after the meal, often causing you to eat fewer calories later in the day. These High-Protein Breakfast Tacos are the perfect way to start your morning and will keep you feeling full until lunch.
In addition to making changes to your diet, another way to alter your calorie equation to lose the belly is by adding activity to your day. While the types of physical activity you can do may be limited due to your desk job, you're not glued to the chair. Make it a point to get up, stretch and take a short stroll around the office every hour. If you can, do some of your work standing, such as talking on the phone or working on your laptop. Pacing back and forth while you're on the phone, if you have the space, or even fidgeting at your desk, burn a few extra calories. During your lunch break, take 15 minutes and go for a brisk walk around the block or the office. Even better, make a trip or two up and down the stairs.
Sit up tall on the floor with your knees bent and feet off the ground. You can use a medicine ball or hold a weighted plate with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your core muscles, then turn your torso fully to the left, and pause and squeeze your ab muscles. That’s one rep. Continue alternating sides and twisting for a total of 20 reps. Then rest for 30 seconds and repeat the movement for 30 reps. Rest for one minute and complete a third set for 40 reps.
Make sure that you keep your arms straight through the entire movement so that you are able to get the full effects of this exercise. You can think of this as a seated crunch with a slight rotation. If you have a bad back, this exercise, like the seated helicopter rotation, will help loosen up your spine which can get very tight when you are sitting for long periods of time.
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.
This content is strictly the opinion of the author, and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions.

Sit up straight and move toward the edge of the chair. Place your feet in front of you. Raise your hands touching the sides of your head. To perform the exercise, lift one knee while touching it with the opposite elbow, right elbow with to left knee, and do the same step on the other side: left elbow with right knee. You should feel a contraction in your lower abdominal muscles.


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Do not be surprised but deep breathing can be as good as abdominal exercises when it comes to losing belly fat. In fact, deep breathing is the basic pranayama exercises used commonly in Yoga as well. There are many mental and physical health benefits of practising deep breathing - it helps improves your abdominal muscle flexibility and increases the capacity of your lungs. Just close your eyes, count three seconds to inhale and another three seconds to exhale. You just need to spend at least 15 to 20 minutes every day to do this exercise and obtain a flat belly.

"With all the different tips out there, it can be tricky to understand exactly which exercises work the best. HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength (resistance) exercises too. Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored."
If you want to shrink your gut, get enough protein in your diet. In this case, about 25 percent of calories. Why? For starters, protein makes you feel full and helps you build muscle (which increases metabolism, thereby making it easier to lose weight). Just as important, high-protein diets have been shown to be the best way of attacking belly fat. In one study, published in the International Journal of Obesity, Danish researchers put 65 people on either a 12 percent protein diet or a 25 percent protein diet. The low-protein dieters lost an average of 11 pounds, which isn't bad. But the high-protein subjects lost an average of 20 pounds--including twice as much abdominal fat as the low-protein group.
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Doing crunches until the cows come home? Stop it! When you're down to your final inches of belly fat, the dreaded crunch won't be the exercise that finally reveals your six-pack. "You can't spot reduce," Jill says. Instead, she suggests doing functional exercises that use the muscles in your core—abdominals, back, pelvic, obliques—as well as other body parts. "These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them," she says. Planks are her favorite functional exercise—they activate not just your core muscles but also your arm, leg, and butt muscles.
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