You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!
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.
Why? It has been proven by specialists that weight lifting boosts your metabolic rate and ensures the maintenance of an efficient fat burning rate, although this might not be a short-term belly fat losing exercise, but you’ll have to start doing it besides the other cardio exercises mentioned above to maintain a healthier shape after getting rid of those excess belly fats.
Aerobic exercise is your biggest weapon against belly fat. It is the best to get rid of the deep visceral fat stored in the abdomen. And studies prove that it is even better than resistance training or weight training. So, a brisk walk or swimming should be the way out if you want a flat belly in a week. We suggest that you clock up aerobic activity for 10 minutes each spread out over the day, rather than trying to exercise vigorously for a long time at a stretch.
New Delhi: More and more people are looking for ways to shed those extra pounds to improve their health or simply to stay fit. But the problem is the weight loss industry is filled with myths. Perhaps, the diet industry is packed with fads that promise fast fat loss, which may be unhealthy. There is no denying that there has been an increase in the mortality rates due to obesity, coupled with the 21st-century media craze about the perfect body shape and size. Yet, in a desperate bid to lose the pounds, many people end up picking a wrong diet plan, which makes it harder for them to lose weight.
Aerobic exercise is your biggest weapon against belly fat. It is the best to get rid of the deep visceral fat stored in the abdomen. And studies prove that it is even better than resistance training or weight training. So, a brisk walk or swimming should be the way out if you want a flat belly in a week. We suggest that you clock up aerobic activity for 10 minutes each spread out over the day, rather than trying to exercise vigorously for a long time at a stretch.
Perform the following exercises from the comfort of your home or office and get results fast. You just need a comfortable chair that allows you to do the movements correctly. Follow a half-hour routine spending 7 minutes on each exercise, or make your own routine according to what’s best for you. This will give you the strength to gradually increase your time and therefore your ability to tone your abs by reducing belly fat.
Nothing new, stay away from white sugar, white bread, eat right, veggies protein, etc. I agree but nothing new! Much misinformation and typical gluten free wheat free fad/bandwagon. Have tried much or all of this before, has not helped me lose belly fat at all. Some is very old and wrong information. They are now finding full fat dairy vs low fat is better for you to prevent diabetes; diabetes is one of several causes of belly fat. They are now finding low fat vs full fat dairy may contribute to ...more
If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
You don’t have to quit exercise for asthma. Avoid high-intensity work-outs but moderate exercises are a must. Strength training exercises are recommended which strengthen muscles and increases metabolic rate. A good metabolic rate helps in burning fat faster. Leg lifts in different angles help in contracting lower mid-body muscles which help in burning the fat stored around this area but please note this is only 20% contribution, rest has to come from your nutrition intake.

Omega 3 fatty acids are lauded with such attractive qualities as delaying ageing and fighting degenerative diseases. However, it's less well known that eating fatty fish is also excellent for weight loss (when accompanied by a balanced diet and regular exercise, of course). Foods such as mackerel and herring are high in protein and 'good fats' that help to break down some of the more dangerous fats in your body. Try to eat fish twice or thrice a week.
Some of this seems okay, some is quite off the mark. For example, it’s saturated fats that are known to help with weight loss because of the fact they’re medium chain triglycerides that are easily broken down. Plus, eating frequently is not the best answer, intermittent fasting is much better. There’s a lot of information out about that now, and how it’s not necessarily good to have a constant flow of food into the body. Protein and fiber should come in much smaller quantities than healthy fats so that the body burns fat as its main source of fuel. In a way, your last paragraph is most useful and should be expanded on. The most important aspect in this day and age is knowing what to stay away from as this part is absolutely critical. That these foods should be organic, that meat should be free range, that things like sugar should be avoided… What was also left out since this was a non-exercise list is that in order to really train the metabolism to work harder, especially in cases of belly fat that won’t go away, is some kind of HIIT training.
If you've been lifting moderately-heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. "Lifting heavy is where you see more 'afterburn effect,'" says Spraul, "where your body continues to burn calories even after you leave the gym." Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to lifting, the Women's Health Guide to Strength Training is a great place to start.
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!

A daily run or Spin class is great for your heart, but cardio workouts alone won't do much for your waist. "You need to do a combination of weights and cardiovascular training," says Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic. Strength training increases muscle mass, which sets your body up to burn more fat. "Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle," says Kate Patton, a registered dietitian at Cleveland Clinic. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball. "It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance," says Sanford. "When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated." Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.
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.

“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.
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.
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.
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Researchers think belly fat is distinct from other types of fat — like the stuff under your skin or around your arms or thighs, which doesn't necessarily have negative effects on health — because belly fat could be a sign that you have more visceral fat. That's a type of fat that accumulates around internal organs, impairing their functions and raising stress levels.

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.
Jorge Cruise's book "The Belly Fat Cure," is based on the fact that the body reacts to sugar by creating belly fat. Studies show that after sugar is consumed, the pancreas creates and excretes insulin in a reaction to the sugar. These physiological changes in the body's chemistry makes the body store fat in the belly. Making small adjustments to your diet will help you lose belly fat (and lose weight) without exercise.
You can gain control over what you eat while sitting at your desk. Start by filling your diet with healthier foods that may help trim your belly, including fruits, vegetables, whole grains and healthy proteins such as poultry, seafood and beans. Take a little time each week to plan ahead what you're going to eat at each meal to limit last-minute, high-calorie food choices.
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.
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.
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]
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.

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.


Americans are getting less sleep than ever these days and it’s taking a toll on our health—most visibly on our waistlines. Losing just 30 minutes of sleep per night can make you gain weight, according to a study done by the Endocrine Society. Worse, that weight is more likely to go straight to your tummy. Instead, the researchers found, the best sleep cycle is one that follows your natural circadian rhythms, which means sleeping and waking around the same time as the sun. Here are the 7 ways to banish belly bloat in your sleep.
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.

And tonight ... Mrs. May 'co-opts' Shinzo Abe (PM of Japan) into her version of Project Fear (Just as Obama was begged to do) ... !!! May begging Japan this time, adding to her begging in the EU . We see through that tactic .... She is scared of her deal being thrown out next Tuesday in Parliament !!! NO DEAL .... OUT NOW on WTO ... Then talk to other nations !!!

3. Exercise Ball Crunch: This is one of the most effective ways to strengthen and flatten abs.  Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller muscles for flat toned abs including the oblique’s for a small waist and the outermost muscles that your typical ab crunch may miss.  To begin, lie down on the ball positioning it under the lower back.  Place arms behind your head.  Tighten your abs as you lift your torso off the ball while keeping the ball stable.  Lower back down and repeat 15 times with 1-3 sets.

If you don't have anyone in your family or circle of friends who is interested in health-conscious activities, don't be afraid to make new contacts. Join an intramural sports team or start participating in pickup games at your local park. Take a healthy cooking course or join a spin class at your local community center. There are many healthy ways to meet people — it's up to you!
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.

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.
Sugar is enemy No.2. It triggers the body to store fat. Eat low GI carbs that provide vitamins, fiber and control your insulin levels. Most junk food contains high GI carbs, but other foods that are considered healthy could be slowing your weight loss, such as bread, pasta, potatoes, white rice, raisins, breakfast cereals, corn and melons! Learn more here.
Eating between meals is a sure-fire way to gain weight. Comfort eating is usually triggered by an emotion – your body does not need to energy, so it stores it as fat. Many of us snack not because we are hungry, but because we are bored. Eating is a way to escape work or other chores for a brief moment. Breaks are good, but snacks are not. Try to have just a cup of tea or, if you really are hungry, a piece of fruit.
You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods, or cold drinks. Yet, they manage to have a flat stomach, the reason being they have a very high metabolic rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes, and other medical conditions can be the reasons for slow metabolism.
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