Earlier, belly fat was considered healthy; it was perceived as a reservoir of adipose tissues that could be utilized when a person needed extra energy. With time, the views have changed. Researchers state that excess belly fat triggers chronic cardiovascular diseases. So, it is important to measure belly fat and check how much you need to reduce. Here are some parameters to measure your waistline.
Flatten your belly by sipping water infusions throughout the day. The extra flavor will help if you’re sick of plain water and the combination of water and potassium from the fruit/herb/veggie infusions can help flush bloating culprits (like salt) from your system. Consider buying an infuser water bottle for your desk to which you add fruit or fresh herbs (find some on Amazon, Walmart, or Bed Bath & Beyond, to name a few). “When you’re properly hydrated you won’t make the common mistake of confusing thirst for hunger,” says Lakatos. “The extra fluid in your stomach can keep you feeling full.” The Nutrition Twins have a few favorite infusion recipes from their website: including Cucumber-Blueberry Water (8 ounces water, ¼ cup blueberries, ¼ cucumber, sliced), or their Lemon and Mint Detox Infusion that you can sip warm or cool (1 teaspoon grated ginger, slice up one lemon, several mint leaves, pour over 8 or 12 ounces water). These sneaky signs of dehydration mean you need to drink up.
Many people think that the only way to fight belly fat is going to the gym every day. But let’s face it, sometimes it’s not possible to go to the gym. However, it is also possible to burn fat using routines at home or at the office, especially the abdominal fat that we are so eager to get rid of. Chair exercises are one example, and they help reduce belly fat in less time than you think. Check out these 5 simple chair exercises and see results in no time.
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.

We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. We love these 31 healthy snacks for adults.
“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
A pinch of salt added to any dish makes it tastier and honestly, without the addition of salt and a few basic spices, food can become tasteless. However, if you want to lose belly fat and stomach bloating, then, you must make a conscious effort to minimise the consumption of salt as much as possible, as salty food is one of the main causes for belly fat accumulation and bloating; it causes water retention.

Row with intensity training. On the rowing machine, row steadily for 20 seconds, and then rest for 10. As you rest, stay on the machine with your legs and arms in place. On the next 20 seconds, try to beat your last 20 seconds. Keep going for 8 rounds of 20 seconds of rowing and 10 seconds of rest. With each round, work on beating your last distance. Finish up by rowing for 500 meters.[7]


“If there’s one thing that comes up over and over with the thousands of patients enrolled in the National Weight Control Registry, it’s weighing yourself every day on a scale,” says Rena Wing, Ph.D., founder of the registry, which tracks more than 4,500 men and women who have lost an average of 20lbs or more and kept it off for at least six years. “Don’t obsess over the number,” she says, “but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately.”
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Wow, JJ did a fantastic job putting together all the knowledge I have been accumulating over my 53 year battle with belly fat + her brilliant analysis. Just finishing her 10 day green smoothie cleanse I will be continuing with the modified since I have another 50 lbs to lose. A large amount in belly fat! This book has made perfectly clear the cause and its remedy. Thanks JJ!

Tame your stress levels: I know it's easier said than done and I wince at even putting this on the list and making you feel like you're being lectured, but I've got to. There are a lot of things that we can't change in life, but we can adapt and handle them better. Carve out a little time for yourself in the day and try to fill it with something that you enjoy that you find relaxing. Yoga, stretching, writing, reading, meditating - whatever it is, try to treat yourself to at least a little something that settles your mind when you're feeling really stressed out. Stress can wreak havoc on health - not just on appearance or the storing of fat - and it should not be taken lightly.
You don't have to get out of your desk chair to engage your abs and work on a flatter stomach. Throughout the day, squeeze your abs in as if you're pulling them back toward your spine and then hold that position for 10 seconds. Slowly release your abs and repeat until you've completed 10 reps. Incorporating this simple technique three times throughout your work day will not only strengthen and flatten your stomach muscles, but will improve your posture as you sit in your work chair.

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. These 21 other terrible habits will make your belly fat worse.


Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target and reduce belly fat. There are some great fat burning ab-excercises and in our article we’ll show you 10 simple excercises you can do at home and reduce your belly fat naturally.
The term "beer belly" is there for a reason, as alcohol, especially beer is one of the main factors which contribute to fat accumulation in the belly very quickly. So, cutting back on alcohol consumption or even completely giving up the habit can naturally reduce the belly fat, without exercise. Giving up on alcohol can also help boost your general health to a great extent.
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
Your boss might not be particulaly pleased, but the less time you spend sat at your desk, the better. A large proportion of the calories you burn each day come from NEAT exercises (Non Exercise Activity Thermogenesis). These are made up of all of the calorie burning activities you take part in other than those burned during exercise, sleeping and eating. 
We’ve all had those days where a meeting runs way too long and you don’t have time to grab lunch. Your best bet to prevent a “hangry” (hunger + angry) episode: Rely on fiber-filled, protein-packed snacks that will keep you satisfied on relatively few calories, suggests Lakatos. Keep non-perishable snacks in your office drawer, like pre-portioned nut packs, or lower-sugar granola bars like KIND bars, roasted chickpeas, whole grain crackers, and even a small jar of peanut butter or almond butter. If you have access to an office fridge, stash these nutritious foods: apples, edamame, black bean dip or hummus for your crackers, non-fat yogurt topped with one tablespoon of granola, cucumber slices with low-fat cottage cheese, and raw, sliced veggies like carrots, peppers, and celery. We love these 31 healthy snacks for adults.
Even if you can't get to the gym, try to squeeze in a 30-minute walk daily, Lyons says. The simple boost in metabolism will help you burn waistline fat more efficiently. And if you want to work out, skip those gadgets that promise "miraculous abs in minutes." A study from Kansas State University found most devices designed to target abs (think infomercials) don't live up to their promises. You'll see better results with traditional exercise.
Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
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.
Make your stomach flatter with this digestion exercise to stimulate peristalsis, the wave-like muscle contractions that move food through the digestive tract. Suck in your stomach as far as you can, then stick it out as far as you can. Breathe in when sucking in and breathe out when you push your stomach out. This small exercise helps blood flow to the stomach, aids in digestion, and exercises your abdominal muscles, says Lakatos Shames. Digestion backed up? Try one of these constipation home remedies to get things moving.
This workout program involves both weights and running, but the emphasis here is on quick, increasingly difficult workouts of between 30 and 60 minutes. These workouts will help you rev up your metabolism and, when combined with improved nutrition, help you lose weight. Along the way, you’ll improve strength, mobility, stability, and overall endurance.
There are not really any specific exercises to lose fat – so long as you work your whole body, work it hard, you will get fitter and lose weight. Contrary to popular belief, crunches, sit-ups, ab rollers and other core exercises will do little to “burn off” your fat. While they are worth doing as part of a fitness workout, you should not focus on them alone. You need to aim to get fit to lose weight, not just get strong abdominal muscles!
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. 

Even if you do not have a bicycle, you can still do this exercise. Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.
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.
The term "beer belly" is there for a reason, as alcohol, especially beer is one of the main factors which contribute to fat accumulation in the belly very quickly. So, cutting back on alcohol consumption or even completely giving up the habit can naturally reduce the belly fat, without exercise. Giving up on alcohol can also help boost your general health to a great extent.
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.
Stress skyrockets your levels of cortisol, often called “the belly fat” hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn’t good for a lot of healthy reasons, your tummy being just one of them, so it’s important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn’t? Watching television. The boob tube actually increases your levels of cortisol!)

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "Planks also burn more calories than crunches because they work more muscles." (P.S. crawling is a great dynamic abs exercise too.)
The good news is that studies show that moderate- to high-intensity aerobic exercise such as running can help reduce visceral fat, even without changing your diet. Combining aerobic exercise with a healthy, low-calorie diet is even better for both overall weight loss and visceral fat loss, though exercise seems to be more effective than diet when it comes to targeting visceral fat.
There are numerous hormones that impact weight loss, but for the sake of brevity we're going to focus on two: leptin and ghrelin. Leptin is a hormone released by your fat cells that signals you to eat less and burn more calories. Scientists have called leptin a "fat loss thermostat." The more active leptin in your system, the more fat you are going to burn. Drastically cutting calories decreases leptin release and its ability to signal the brain, making weight loss harder and eventually slower. This forces you to keep eating fewer and fewer calories to get the same weight-loss results.
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