A pinch of salt added to any dish makes it tastier and honestly, without the addition of salt and a few basic spices, food can become tasteless. However, if you want to lose belly fat and stomach bloating, then, you must make a conscious effort to minimise the consumption of salt as much as possible, as salty food is one of the main causes for belly fat accumulation and bloating; it causes water retention.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.
The good news is that studies show that moderate- to high-intensity aerobic exercise such as running can help reduce visceral fat, even without changing your diet. Combining aerobic exercise with a healthy, low-calorie diet is even better for both overall weight loss and visceral fat loss, though exercise seems to be more effective than diet when it comes to targeting visceral fat.
Pretty informative if you got her book the 10 green smoothie cleanse it basically has some of the same information in it, and although she has plenty of great recipes in the back of the book I just can't see eating half of them. But I don't have a problem getting rid of the 7 bad foods because I basically do that already. Take it from me this is no miracle diet book and it's basically up to you to do what she says to get the great results.
You’ve heard your elders scold you to chew your food properly. There's a very important reason behind it. If you eat quickly and just swallow your food without chewing properly, it takes more time to breakdown. Therefore, it hinders your digestion which may lead to weight gain. Also, it takes about 20 minutes for the satiety signals to reach the brain. So, take your time, eat your food slowly and give your brain time to send out the signals of being full. 
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
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.

Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.
When you want to create a diet to lose belly fat, keep in mind that carbs or complex sugars are essentially for energy. These are usually found in fiber-rich foods, such as fruits, whole wheat products and other foods. When you are looking for food for a diet to lose belly fat, remember that these foods are much more difficult for the body to break down into energy than simple sugars are.

Another calculation is to use the waist-to-hip ratio (WHR). Simply measure your waist at the belly button, and then your hips, and divide the waist measurement by the hip measurement. You can use inches or centimetres, it makes no difference. According to the World Health Organization (WHO), a healthy WHR is 0.9 or less in men, and 0.85 or less for women. Look, we’ve provided a calculator for you to use!The simplest way of measuring belly fat is to use a tape measure around your waist. Just stand up straight exhale and measure at your naval / belly button. As a general rule for health, a man’s belly should be less than 37 inches (94cm), and a woman’s less than 32 inches (81cm).
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.
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]

A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.


Dairy products, especially in lactose intolerant people (2), cause uncomfortable gas conditions and bloating. This happens because they have difficulty digesting ‘lactose’, the sugar found in dairy. We suggest that you have yogurt and stick to smaller portions of milk and its products. It will also be great for your shape if you eat milk products along with other foods.
There are plenty of fun ways to get moving and exercise. The key is figuring out what you find fun and then going and doing it. Many find classes like cycling, Zumba, hip hop, step, boot camp to be great fun, while others find their fun hitting the trails, playing tennis, biking, swimming, or even just walking with their dog. Sometimes a personal trainer, a friend, or even an online program can make any format of fitness fun as well. Be open minded and try everything you can. You won't be disappointed.
This question is on so many minds: how can I lose belly fat...and fast? While there's no magic formula of food and exercise to reduce belly fat with the snap of your fingers, there are nutrition choices, exercises and lifestyle changes that can help. Here's your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
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.
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.
Eat in peaceful, quiet locations. Research suggests that eating in relaxing environments leads people to eat less overall. On the other hand, eating in loud, busy, chaotic environments can lead to over-eating. While the root cause isn't certain, this may be because these sorts of situations distract from feelings of fullness by creating mild anxiety.[27]
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.

Want a flatter stomach in two seconds? Stand up straight! Slouching emphasizes belly rolls but straightening your spine elongates your whole body, making you look taller and sleeker. Want to go even flatter for a picture? Use the old modeling trick and arch your back slightly—this will pull your skin tighter across your stomach while moving it farther away from the camera, making it look slightly smaller. Yeah, it’s a temporary fix but good posture offers many health benefits beyond looking good.


Do you know the way we drink water affects our belly fat, when we feel thirsty what we do we gulp down a full glass of water by this what will happen this will decrease your thirst in a long run and cause your stomach to protrude. And if you drink anything which includes water in higher amount this will make your belly bulge out and increase the layers of fat.
This is ratio of weight in kilograms to the square of height in meters. This parameter helps doctors judge whether the person will suffer from heart disease or strokes. Those having a BMI of 25-29.9 are considered overweight and those with a BMI of 30 are considered obese. However, this parameter is not always accurate in measuring belly fat. In fact, you can measure your belly fat with a measuring tape in front of the mirror, and set your own targets to reduce belly fat. Looking at the mirror and checking regularly will motivate you to lose the unhealthy fat lining your abdomen.
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.
Leg toning exercises are an excellent way to tone your legs. But if you haven’t been able to do it at home due to ample reasons, here’s a simple exercise for legs you can do it in your office. Just get a chair and set on it. Now, with your legs straight, cross one on top of the other, raising them off the floor. Press the top leg down while resisting the pressure with the bottom leg. Repeat this exercise until the muscles are tired and with opposite legs - top and bottom.
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.
Planning ahead is especially important for lunch, whether you're bringing from home or going out with your co-workers. If you're brown-bagging it, keep it simple, like a lean meat sandwich on whole-wheat bread or hummus with carrots and celery sticks. Add fruit and yogurt to balance the meal. When eating out, review the menu before you go and check nutrition information. When in doubt, focus on veggies and lean proteins. An entree salad with chicken or fish makes a good option. Ask for dressing on the side and omit the cheese and croutons to help save calories. Broth-based soups and sandwiches without cheese or mayo also make good out-to-lunch choices. Skip dessert and eat an apple on your way back to the office to satisfy your sweet tooth.

Find a fitness-positive support network. Surrounding yourself with people who are committed to healthy living can help you live healthier. Hanging out with health-conscious people gives you more opportunities to participate in activities that lead to weight loss. Make an effort to spend time with people who enjoy hobbies that promote healthy living, like walking, sports, cycling, nutritious home cooking, and so on. Limit your time with people who have unhealthy hobbies like eating junk food, binge-drinking, and watching hour after hour of television.[15]


1. High Intensity Interval Training (HIIT): This type of exercise is your key to melting belly fat fast.  HIIT is highly effective for all over weight loss, particularly removing stubborn belly fat. If you are not eating right, you have reached menopause or you are not losing weight you should do these exercises. Don’t let the name scare you as it is you who determines the intensity.  It is your perceived exertion that counts.

Stubborn tummy fat can be very hard to shift. Due to our often sedentary lifestyles and stressful jobs, medicated with alcohol and biscuits, belly fat can easily build up. And, it's not just our ability to win the swimsuit competition that's affected by the belly build up: fat deposits around the belly are linked to serious health issues, including type 2 diabetes, high blood pressure and cardiovascular disease. 
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.
‘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.
Planning ahead is especially important for lunch, whether you're bringing from home or going out with your co-workers. If you're brown-bagging it, keep it simple, like a lean meat sandwich on whole-wheat bread or hummus with carrots and celery sticks. Add fruit and yogurt to balance the meal. When eating out, review the menu before you go and check nutrition information. When in doubt, focus on veggies and lean proteins. An entree salad with chicken or fish makes a good option. Ask for dressing on the side and omit the cheese and croutons to help save calories. Broth-based soups and sandwiches without cheese or mayo also make good out-to-lunch choices. Skip dessert and eat an apple on your way back to the office to satisfy your sweet tooth.
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.

Fruits like berries, cherries, apples, and oranges are high in quercetin, a natural compound that reduces inflammation in the belly. And if you put a bowl of the good stuff right where you can see it in your kitchen, you’re more likely to reach for it when you want a snack. These are the 10 reasons why apple cider vinegar is brilliant for slimming down.
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.

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


Flatten your belly by sipping water infusions throughout the day. The extra flavor will help if you’re sick of plain water and the combination of water and potassium from the fruit/herb/veggie infusions can help flush bloating culprits (like salt) from your system. Consider buying an infuser water bottle for your desk to which you add fruit or fresh herbs (find some on Amazon, Walmart, or Bed Bath & Beyond, to name a few). “When you’re properly hydrated you won’t make the common mistake of confusing thirst for hunger,” says Lakatos. “The extra fluid in your stomach can keep you feeling full.” The Nutrition Twins have a few favorite infusion recipes from their website: including Cucumber-Blueberry Water (8 ounces water, ¼ cup blueberries, ¼ cucumber, sliced), or their Lemon and Mint Detox Infusion that you can sip warm or cool (1 teaspoon grated ginger, slice up one lemon, several mint leaves, pour over 8 or 12 ounces water). These sneaky signs of dehydration mean you need to drink up.
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.
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.
Want a flatter stomach in two seconds? Stand up straight! Slouching emphasizes belly rolls but straightening your spine elongates your whole body, making you look taller and sleeker. Want to go even flatter for a picture? Use the old modeling trick and arch your back slightly—this will pull your skin tighter across your stomach while moving it farther away from the camera, making it look slightly smaller. Yeah, it’s a temporary fix but good posture offers many health benefits beyond looking good.
Forget about spot reduction; to reduce excess fat from your midsection, you must lose total body fat. To accomplish this, experts generally recommend eating a healthy diet and committing to a weekly exercise routine that includes at least 30 minutes of moderate cardio on most days and strength training on two days. By slightly adjusting your exercise routine, you can optimize your weight loss and start reducing belly fat in one week.

Losing weight is an extremely popular fitness goal: over half of Americans list it as important to them.[1] Many people consider their stomachs to be especially troublesome, and research shows that visceral fat (around the internal organs) is the most dangerous to your health.[2] While you will not achieve major weight loss without diet and exercise, there are a few things you can do to slim your stomach line without heading to the gym or starving yourself.


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.

2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
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