1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Stress leads to emotional eating and lethargy. Also, many people put off exercise is they’re stressed. Lifestyle choices and our environment lead to stress. While you may not be able to change your immediate environment (work, home, family, neighbors etc.) you can change some of your lifestyle choices. Give yourself more time to look after yourself – this may mean less time watching television or playing games on your mobile. Reading a book is a good way to increase your “me time” and reduce stress.
Here’s how it works: You do 15 repetitions of the kettlebell swing (you can also use a dumbbell for this in a pinch), followed immediately by 15 reps of the squat thrust. Without resting, do 14 reps of the swing and then 14 reps of the squat thrust. Continue this pattern until you complete only one rep of each exercise. This is called a countdown workout.
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.
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar — up to four grams per tablespoon — and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat fast. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better; the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.

Stress leads to emotional eating and lethargy. Also, many people put off exercise is they’re stressed. Lifestyle choices and our environment lead to stress. While you may not be able to change your immediate environment (work, home, family, neighbors etc.) you can change some of your lifestyle choices. Give yourself more time to look after yourself – this may mean less time watching television or playing games on your mobile. Reading a book is a good way to increase your “me time” and reduce stress.


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?
The one benefit of exercising on a regular basis is toned muscles and reduced body fat, which aids in weight loss. The good news is there are lots of ways to exercise indoors when it’s hot outside. What’s even better is that indoor workouts are just as effective as outdoor exercises. These workouts can be done in a cool and comfortable place. Here are three awesome indoor exercises that can give you a full-body workout and help you lose weight and burn fat like never before. ​Read - Weight loss: Three super effective Yoga stretches to burn belly fat
Worried on how to reduce belly fat without exercise? Worry not! When you are worried and worked up, your body produces stress hormones and steroids. These directly affect your digestive system and, in turn, lead to bloating and constipation. That is not all. A stressed body and mind also induce the production of cortisol that adds a fatty layer only at the waistline as it attempts to protect the vital organs. Give yourself time. Make sure you unwind every day. Sleep at least for seven hours every day. Listen to music and do things that will relax you. And no, do not indulge in smoking. It might relax you, but it has its ways of adding pounds to your middle.
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.
Lifting heavy means using a weight that has you max out at about 12 reps. Try to up your weight for every set you do, aiming for three. "Do a set of squats holding a 25-pound weight with both hands at your chest, then use a 30-pound one for the next set and a 35-pound one for the last," Swan says. This allows you to burn and firm more with every set.

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.

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!
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.
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains trainer and founder of Premier Body & Mind Chris DiVecchio. On the surface, the obvious muscle groups such as the anterior abs, obliques, hams, quads, biceps, and shoulders are the primary movers of this exercise. “However, as time goes on and fatigue sets in, nearly every other muscle in the body in one way or another may become involved as a secondary mover which makes this a total gut blaster,” he adds. Furthermore, adding the side-to-side ball slam versus straight up and down, incorporates more oblique and ab work than 100 crunches could ever compete with.
‘Probiotics are good bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach,’ explains nutritionist Jonny Browden, author of the book Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food such as yoghurt, kimchi, miso, sauerkraut or buttermilk.

From a standing position with your legs apart, squat down and touch hands to the ground. Jump feet back to a plank and lower body to touch the ground, pushup to plank then jump feet in to a squat keeping hands touching the ground. Return to standing. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” she adds.


This, along with all of the abundance of health benefits, is a great reason to adapt a smart, well rounded workout program that addresses all of the muscles in the body (upper, lower, and core) and includes strength training, various forms of cardio (particularly HIIT), and stretching/mobility workouts (typically weaved into our warm up & cool downs, these exercises are what allow you to keep working out safely). 

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