That said, targeting your belly fat with crunches will not work. “Spot reduction isn’t a viable approach to losing belly fat," explains fitness trainer and nutrition expert Corey Phelps, creator of the Cultivate by Corey app. "But there are some great core-focused exercises that will torch fat all over the body resulting in a strong more chiseled core.”
Keep healthy snacks handy at work to limit the temptation of the vending machine or treats available in the break room. Good options include carrot and celery sticks, slices of cucumber, apples, bananas, small snack packs of nuts and whole-grain crackers. For example, you save 240 calories skipping the break room deli bagel and snacking on a medium banana you brought from home during the mid-morning munchies. Snacking on a 23 almonds in lieu of the vending machine Snickers bar in the mid-afternoon can save you another 118 calories.

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.


This golden rule does much more than just quenching your thirst and keeping you hydrated. Starting your day with a glass of warm water cleanses the digestive system, and improves your metabolism. The custom of drinking water as the first thing in the morning is backed by Ayurveda too. Drinking water regularly prevents the consumption of extra calories. With regular intake we feel fuller and thus, don’t eat as much. So grab a water bottle, fill it as a ritual every morning and carry it wherever you go. Shilpa says, “Drink lots of water, hot or warm. This melts fat especially visceral 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]
This is what you call the rolling plank exercise. Lie down on the mat or floor sideways. Support your body on right elbow and right leg. The elbow should then be perpendicular to your shoulder and your left leg should be above your right leg, making sure they are together. Keep the knees straight. The hips should also not be touching the ground. Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.
Try cooking with coconut oil. It is high in healthy fats called medium chain triglycerides that boost fat burning and increase mental clarity. These fats have been shown to boost metabolism by 120 calories per day while reducing your appetite. A study done by the researchers at the University of Cambridge suggested that consuming three teaspoons of coconut oil every day may actually lower the risk of heart disease and stroke. This study debunks the earlier findings that indicated coconut oil is unhealthy.
Just because you may not have access to open water—or a crew team—doesn't mean you can't work this fat-blasting cardio workout into your go-to gym routine. Not only does rowing get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back that you may not be used to using, which "surprises" your body and helps you increase muscle, says Penfold. She recommends this belly fat-blasting circuit, which is great for beginners and pros alike: Begin with 20 seconds of rowing followed by 10 seconds of rest, and look at how many meters you traveled in that time. (Don't get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you're finished with this 4-minute circuit, row a fast 500 meters and note how long it takes you. "That's the number you'll want to match or beat during your next rowing session," says Penfold.
Visceral fat, commonly known as belly fat, is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, belly fat supplies a constant source of energy but also exposes the body to harmful toxins and hormones. When you have too many fat cells or your fat cells get too large, they can overproduce toxins that increase your risk for chronic inflammation, diabetes, heart disease and cancer. This is why belly fat can be more dangerous than subcutaneous fat—or the outer layer of fat that you can pinch with your fingers. That said, the reason you're having trouble buttoning your pants may not be visceral fat: what we're calling "belly fat" these days could be bloating or water retention rather than a fat buildup. Read on for steps you can take to beat the bulge.
It has also been found that women who sleep and wake at the same time each day do not have as much extra belly fat as others. However, in cases when your internal body clock goes for a toss due to bad sleeping habits, your body begins to secrete cortisol and other hormones that trigger fat storage. So, start sleeping well and don’t sacrifice it for anything in the world.
One of the main reasons for belly fat is excessive stress. Therefore, it is obvious that if you try and lower your stress levels, the fat around the stomach will automatically reduce. Managing your time efficiently will definitely help in ensuring that you do not get too stressed out. Similarly, you can always practice moderate amount of exercise, breathing techniques and even yoga to ensure that your stress levels are considerably lower and manageable. Inclusion of raspberry ketone, L-Carnitine, green tea etc are also powerful stress busters as the residual ingredients in each of these supplements actually help in reducing overall stress.
Drinking plenty of water is one the 12 simple tweaks for weight loss. Water play an essential part in your weight loss journey. It’s one of the easiest yet most commonly overlooked aspects of losing fat. When your body is dehydrated, it slows the metabolism and sends signals that your brain mistakes as hunger. Drinking a water will help curb your appetite much quicker and keep you from excess calories.
No matter how much we try or want to, we don’t get to workout and go to the gym nearly as we’d like to. With work, school, studying, relationships, friends, family, and just about everything else on our plate–we barely have time to breathe, let alone get dressed and get in the gym. We’ll do just about anything to get an easy workout in when life gets jam-packed, so when we find exercises we can do from our chair in the office (or even at school), it’s promising.
Water is a necessity for survival and this is a necessity for so many reasons. Consuming sufficient amount of water on regular basis is mandatory to keep the body moving. Water plays a key role in strengthening immune system, digestive system and also keeps the body hydrated. As you would be doing some resistance training and cardio activities, your body will dehydrate much quickly than it was dehydrating in your previous days. So make to drink at least 8–10 glass es of water to keep the things going in a smooth way.
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.
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.
If you don't lift weights, you won't see your abs, Swan says. To get hard abs fast, focus on full-body moves using hefty loads: weighted squats and dead lifts, push-ups, ball slams. "For one, ab tightening is baked into every rep as you brace your core to work through the move," she says. "And the bigger the move, the bigger the calorie burn." A lot bigger. Research published in the journal ACSM: Health and Fitness found that compound exercises can elevate your burn for up to 72 hours postworkout and have a particularly potent effect on subcutaneous fat because they spike hormones that help ferry ab flab into your furnace.
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.
You wouldn't have to straight up tell them that you are trying to lose weight. You could tell them you are eating healthy and exercising because you want to live a healthier lifestyle. Everyone's bodies are shaped differently, don't feel like you have to look like a model. God made you the way you are out of his own image and likeness. Also, don't be afraid to tell your parents the truth. Maybe you could exercise WITH your parents and help them lose some weight too!

One of the key factors in losing belly fat is aerobic exercise. Harvard Health Publications says you should aim for 30 to 60 minutes of moderate-intensity exercise a day. For the record, your walk during lunch counts. In addition, you can do another 15- to 45-minute walk after work or go for a bike ride. An aerobics class, a game of tennis or pushing a lawn mower also counts as aerobic exercise that burns belly fat.
Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
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.

August 23, 2013 James Hundson 9 Opinions Freedom, Health and Fitness, Personal Growth advice in losing weight, advice to have a great body, advice to lose weight, effective exercise to lose weight, great body, how to have a great body, james hundson, Lose Fat, Lose Weight, tips in losing weight, tips to have a great body, tips to lose weight, ways in losing weight, ways to have a great body, ways to lose weight


Curb bloating and slim your midsection the healthy way by making a few small changes. While it's impossible to target tummy fat directly, these tweaks may help you feel better (seeya, indigestion) without resorting to crazy (and dangerous) dieting techniques. And if your goal is to lose weight overall, eating more real, wholesome foods and getting active is always a smart way to go.
Nuts have a very high satiety power—meaning they make you feel fuller after eating than many other foods. And even though they’re high in calories, those calories appear to be processed differently in the body. University of Michigan researchers found that men who added 500 calories’ worth of peanuts a day to their diet gained no excess weight at all.
Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.
Apart from ensuring a balanced diet and proper hydration, several people have been successful in eliminating stomach fat through the use of various natural extracts and supplements. Given that belly fat is a major concern for many, it is not surprising that there are several companies and products being advertised in the market today. However, it is important to understand the benefits and effects of each supplement or extract before using it for your needs.
Add reverse crunches. Lay on your back with your arms splayed out to the sides. Bring your knees up so that your thighs are perpendicular to the floor. Your calves should be parallel to the floor with your feet in the air. Gently lift your hips off the ground, contracting your abdominal muscles as you do. Inhale as you move your hips back down. Do about 10 repetitions.[16]
Taking stairs is one of the best and easiest ways to lose weight while at work. Since walking up the stairs is an aerobic exercise that burns calories, doing this as part of your regular fitness routine will help you shed your belly fat. So, ditch the elevators and take stairs instead to lose weight. Read - Weight loss: Three super effective Yoga stretches to burn belly fat
Swan suggests doing equal work-to-recovery ratios. Go all out for 30 seconds or one minute, then catch your breath for the same amount of time. Repeat that for 20 to 25 minutes. "You'll skyrocket your heart rate, then bring it down enough to let yourself reset so you can go a little harder on the next set," she explains. "It's the fastest way to burn the most calories in the least amount of time." To ensure that you leave nothing behind, cut your recovery time in half for the last set or two, she says.
Want to get a flat stomach in a week? Include these five simple exercises in your weight loss workout plan Description: For many weight watchers, losing fat around the middle seems tougher than fat in other areas. But the good news is that there are techniques to help reduce belly fat, which affects your health in a way that other fat doesn’t. So, if you’re really looking for an effective way to lose weight and belly fat, including these simple workouts in your fitness regime can help you achieve your goals faster. Times Now
The most effective way to lose fat is a combination of healthy eating with a reduction in sugar and carbs, and regular exercise. Being more active and eating healthy really does work. You need to cut ALL junk food out of your diet, most alcohol, and seriously reduce foods that contain a lot of sugar and low nutrient carbohydrates (such as bread, pasta, rice, potato).
The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)
I love the idea that Ms. Smith gives us choices and why. Eat this but balance it with that...try this and if that doesn't work with you (because everyone is not the same) try this. I love it. The first time I have ever read a book that was so informative and easily to following regarding getting rid of BELLY FAT WITHOUT EXERCISE. Couple this book with Ms. Smith's 10 Day Green Smoothie Cleanse and not only will you look good but you will FEEL good.
One of the main reasons for belly fat is excessive stress. Therefore, it is obvious that if you try and lower your stress levels, the fat around the stomach will automatically reduce. Managing your time efficiently will definitely help in ensuring that you do not get too stressed out. Similarly, you can always practice moderate amount of exercise, breathing techniques and even yoga to ensure that your stress levels are considerably lower and manageable. Inclusion of raspberry ketone, L-Carnitine, green tea etc are also powerful stress busters as the residual ingredients in each of these supplements actually help in reducing overall stress.
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.

Spanx are maybe no one’s idea of a good time, but sometimes you just need a little extra (firm) help to flatten your tummy to wear your favorite dress or for a special evening out. And there’s nothing wrong with turning to technology to help you get there. Body shaping undergarments have come a long way in the past few years with more breathable fabrics and styles for both men and women.


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.
The best workouts for losing belly fat tend to be the same kind that help develop and support a healthy, strong body; ditch the shortcuts and overly focused workouts and look at the whole picture - it's better for "results" and it's better for your wellbeing. Don't waste your time with hundreds of reps of core exercises. Core strength is important, but crunches and/or core exercises are among the slowest possible ways to burn belly fat, lose weight, or tone. 
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