Yep, you read that right. High-water foods like fruit and veggies will fill you up faster, says Jaclyn London, Nutrition Director at the Good Housekeeping Institute in America. Start your meal with soup, salad or healthy pre-dinner snack. A great choice is sliced peppers with a spicy hummus. The combination of the peppers and the chickpeas’ soluble fibre can help curb cravings.

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.
3. Tabata: Tabata is another form of interval training and involves 8 rounds of 20 seconds exercise followed by 10 seconds rest. Sounds easy enough but exercise should be done at a high intensity. This exercise can be done using rowing machines, dumbbells or thrusters. This is a tough exercise and is best for those who have very less time in their hands.
When you worry a lot about being too fat, or not seeing any effect of your new diet plan, your body produces stress hormones. They affect your digestive system and bam; it leads to bloating. A stressed body also produces cortisol, which adds a fatty layer to your belly. So, sleep at least seven hours every day, don’t use smoking as a stress reliever and do the things you enjoy. You will love the results!
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.
2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It takes focus and concentration plus some upper body strength. Start with holding the plank position for 30- 40 seconds and build your way up. You will be amazed at how strong your cores will get by doing this exercise regularly.

Yep, you read that right. High-water foods like fruit and veggies will fill you up faster, says Jaclyn London, Nutrition Director at the Good Housekeeping Institute in America. Start your meal with soup, salad or healthy pre-dinner snack. A great choice is sliced peppers with a spicy hummus. The combination of the peppers and the chickpeas’ soluble fibre can help curb cravings.
While the old thinking was that long, steady-state cardio sessions were best for burning fat, we now know that intense, fast-paced cardio is much more effective, says Buckley. "For maximum fat-burning and body-sculpting results, you need varied, intense workouts that include short intervals which leave you totally spent," she says. Researchers hypothesize that this contributes to your body's "after-burn" effect, where you continue to burn calories long after your workout is finished. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups. After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, and single-arm rows. In fact, choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others, letting you amp up the intensity and minimize the amount of rest you need.
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.
3. Twist: One foot placed slightly in front of the other with body facing the corner. This should resemble the movement of wringing a towel while taking knees further “inward” and opening body in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.
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!)
He said: “Where possible try and plan your meals ahead to avoid quick fixes at lunchtime and be sure to set aside time for exercise. This is more important than just keeping body fat down. Being more mindful of your health will do wonders for your energy levels, stress, concentration, brain function and sleep. Start simple and don’t bite off more than you can chew!” 
And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!
Drinking water boosts your metabolism, cleanses your body of waste, and helps you burn more calories. In fact, one study showed that drinking a half litre of water about half an hour before meals can help dieters eat fewer calories and lose more weight - about 44 percent. So, if you're trying to lose weight, just keep sipping water throughout the day.
Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.
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.
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

Try these simple exercises at office or at home as you watch TV or sit on couch.  This exercise provides strength to thighs too.  As you watch TV sitting on a couch, just raise the feet to keep the legs straight without any support.  As you stretch the legs, the thigh muscles and abdomen muscles will be stressed.  Start this with 2 minutes and increase the duration by every minute up to 12 minutes in a single stretch.  The intensity can be increased by keeping a weight on the ankles.  Keep a small bean bag on ankles, keep a weight of 1-3Kg and then lift the legs.  Start with 1 minute and extend it up to 12 minutes.  As you do this exercise, abdomen will sucked inside and over a period of time, you will feel healthy appetite and will not overeat.

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:


‘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.
We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs. (Also try these 20 tricks for engaging your core and getting a sneaky abs workout.)
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.
"Most women don't want to talk about it, but you really have to set aside a specific time each day to use the bathroom," notes Judith Reichman, M.D., a professor of obstetrics and gynecology at the University of California, Los Angeles. "If you don't, it's too easy to give into feeling rushed, and ignore the urge to go." Once you've trained your brain to dismiss your body's signals, you set the stage for bloat-inducing constipation.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
Our gut microbiome controls far more than we give it credit for, which is why having your gut colonized with beneficial types of bacteria is so important. One way to do this is by taking a probiotic supplement. You can also make these 12 foods that boost good gut bacteria part of your everyday diet. Not only will this help you get sick less, feel happier, and ease digestion but it can also help you de-bloat, flattening out your tummy in the process. Try these home remedies to lose belly fat.
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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.

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."
Workout for 60-70 minutes a day in total and stay hydrated. During your exercise, include a 5 minute warm-up to slowly rise your heart rate, like a slow jog with a slowly accelerating pace. After, do 60 minutes of exercise to keep the heart rate up, you could do 2-3 different exercises. Finally do a 5-minute cool down to lower your heart rate like a jog turned into a walk.
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.
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.
Processed foods are one of the biggest sources of salt in Americans’ diets—and the scary part is you probably don’t even realize it. Because of the way these addictive foods are formulated, salt is hidden in everything from soups to pasta sauces to even sweet things like boxed cakes. Swap out processed foods in favor of fresh fare and your tummy will thank you. Not only will you lose the salt-bloat but you’ll also lose the extra empty calories and lose weight. Learn about these 50 more ways you can lose weight without a lick of exercise.
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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