Rather than eating a sandwich, choose a salad that is loaded with a wide range of vegetables. Pay attention to the dressing that you add to your salad. Many dressings are loaded with fat and sugar, but you can find some healthier options with a bit of effort. Looking for soy-based dressings may be one option to consider if you have trouble narrowing down your healthy options.

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.


Español: bajar la grasa estomacal sin ejercitarte ni hacer dieta, Português: Perder Barriga Sem Exercícios ou Dietas, Русский: избавиться от жира на животе без спорта и диет, Deutsch: Bauchfett ohne Diät oder Training loswerden, Italiano: Perdere il Grasso Addominale Senza Esercizio Fisico o Dieta, Bahasa Indonesia: Menghilangkan Lemak Perut Tanpa Olahraga atau Diet, Français: perdre facilement la graisse autour du ventre, العربية: خسارة دهون البطن بدون اتباع نظام غذائي أو ممارسة التمارين الرياضية, ไทย: ลดไขมันหน้าท้องโดยไม่ต้องออกกำลังกายหรือควบคุมอาหาร, Tiếng Việt: Tiêu mỡ bụng mà không tập thể dục hoặc ăn kiêng, 한국어: 운동이나 식이요법 없이 뱃살 빼는 법, 中文: 不运动不节食减少腹部脂肪, Nederlands: Buikvet verliezen zonder beweging of dieten, 日本語: 運動やダイエットをせずにお腹の脂肪をとる, हिन्दी: एक्सर्साइज़ या डाइटिंग किए बिना अपने पेट की चर्बी कम करें
"High-intensity interval training is your abs' best friend," Swan says. It has been lab tested as a major belly-fat fighter: Women who did three HIIT workouts a week lost significantly more subcutaneous belly fat (the stuff you can see and pinch, thus what you care about when in a time crunch) than women who did only steady-state cardio, according to a study from the University of New South Wales in Australia.
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.
Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn’t cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. person can burn about 300 calories in 30 minutes on an elliptical trainer. That’s about as many calories as running burns, but without the joint wear-and-tear.
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.
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.
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.
When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can’t beat your original distance.
You do not have to completely avoid eating carbohydrates. Carbohydrates also have loads of vitamins and minerals that are good for our body. That said, choose the source of carbohydrate intelligently. Brown rice, couscous, cereal fiber, bulgur wheat, and dark bread can help in losing belly fat. These whole grains are filled with fiber that makes you feel full, and as a result, you tend to eat less.
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There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.

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.
Consider them “good carbs”. Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8g per 1/2 cup. Research shows that guys who added 12g of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet. Here are some of the best sources.
Don’t buy your tickets to Bonnaroo just yet; the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40 percent.
This should ideally include a high protein diet, which contains no sugars but high amount of fibers and other nutrients. Addition of fruits and fresh vegetables also ensures that your diet is more balanced and ultimately leads to weight loss. Colors are another important factor that you should include in your regular diet. Red raspberries are extremely fun to eat but what’s more important is that they contain an important ingredient, namely the raspberry ketone, which is extremely useful in stomach fat loss. Similarly, the natural sugars in these berries ensure that you do not have any cravings for synthetic sugars, which are again reasons for belly fat.
Standing tall with feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body and standing tall. Slam the ball forward and down toward the ground, hinging over as you do. Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up and stand up.
Too little sleep or too much sleep can throw your stress and regulatory hormones out of whack, and may lead to weight gain. A single night of sleep deprivation can increase levels of ghrelin (a hormone that promotes hunger), making you more likely to overeat the next day. Reduced sleep may also lead to fatigue during the day (duh) and less physical activity, which may be another reason why people who regularly don't get enough sleep tend to gain weight.
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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.

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.

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?
According to the Mayo Clinic, sitting too long can lead to excess body fat around the waist and can contribute to obesity. If you hold a desk job that requires you to sit in a chair from 9 to 5 each day, you'll want to take steps to keep your tummy flat. This can be accomplished through diet and taking part in a few unique exercises that don't require you to leave your work area.
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy won’t necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. You’ll have to do some trial and error to deduce which ones work best for you (hey, losing weight is hard work). But if you put in the work (aka incorporate a few of these tips each week), you’ll be well on your way to a smaller waistline. Who said your glory days were in the past?
Adapt a truly well rounded workout program: You can't spot reduce fat. You can't spot reduce fat from anywhere on the body - this applies to arm fat, lower back fat, lower belly fat, thigh fat, etc. No matter where the fat is, you're not going to be able to direct the results of your expenditure or consumption towards any particular area of your body. 
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