Research indicates a connection between high levels of belly fat and premature death – no matter what the person’s overall weight might be. This means even if your Body Mass Index (BMI) is within normal levels, you might still be carrying a dangerous amount of belly fat.
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.
Great article as always. Question if I may, currently I take Phoenix and Now’s Green Tea Extract to help with this stubborn fat. I’m female, 5’6″ and pretty lean, bf around 15-16%. I’m following TLS and my cardio is circuits and mostly bodyweight HIIT. So far great, my abs have gotten down to pretty good, but not quite as visible and lean as I’d like them to be, especially that darn lower ab region.
Many programs, products and gadgets claim to target belly fat by doing a specific exercise for 10 to 15 minutes a day. However, spot reduction does not work, states the American Council on Exercise. Exercise, no matter what type it is, will lead to burning fat all over your body, not just one target area. For example, performing sit-ups may help to burn off some belly fat, but fat will also be lost in other areas of your body as well. In addition, areas that tend to gain weight first tend to be the last areas to become lean and for most, the abdominal area is the toughest spot. Instead of spending time on just one specific exercise, go for a well-rounded program that will tone and strengthen your whole body, because in the long run, it will be more effective. However, exercises for your midsection should be part of that plan, because they strengthen the abdominal muscles, which can take pressure off the back and help to improve your posture.
Drink alcohol 10% of the time. Example Friday & Saturday night. Normal alcohol consumption, not the get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc. Either that or forget about losing your belly fat.
It can be helpful to remember that fat is far more satiating than carbs, so if you have cut down on carbs and feel ravenous, this is a sign that you have not replaced them with sufficient amounts of fat. Sources of healthy fats that you’ll want to add to your diet include:
Hi everyone. I was wondering if someone could help me. I’m a 15 year old 5’3 petite female. And last time I weighed myself I was about 131 pounds. I do cardio 4-5 times a week for 40-60 minutes and I also like to walk around my neighborhood. I’m a vegan so I don’t eat any dairy, meat etc.
Your first step? Figure out an appropriate calorie intake target. You’ll want to eat slightly fewer calories than you burn daily to start torching body fat — about 500 to 1,000 calories fewer. That small calorie deficit allows you to burn fat, but it won’t generally trigger “starvation mode” that would lead to muscle loss over time.
Follow these 7 simple tricks for 7 days and you will lose that belly fat. Look great, feel great, and create a solid foundation for weight loss to continue for long after your meet your fitness goals.
***WARNING: Due to recent reports from viewers who have experienced accelerated fat loss please consult your physician if you experience more than 1-2 pounds per day of belly fat loss or more than 12 pounds per week. This 2-minute ritual should only be used as noted in the above video.
In a large pitcher (about 24 ounces), steep the ginger bags and chopped mint for 5-10 minutes. Strain mixture to remove bags and leaves. Add lemon juice. Stir and serve. Store in refrigerator, serve chilled and sip.
Reducing carbs is okay for some short periods, but the classic low carb diet doesn’t work, trust me. You may lose fat at the beginning, but it’s proven that people on a low carb diet gained fat again immediately after.
You’ll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren’t sure why it works, but trainers swear by it.
“There is no way to spot reduce belly fat, but if a client comes to me looking to lose fat around their middle, I would tell them two things – ditch the boredom snacking and move,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “We often find ourselves in situations where we are mindlessly eating because we’re bored. If you find yourself bored and grabbing for a bag of chips, go for a quick walk around the block, running in place or do some push-up or planks,” suggests Cherry. “Not only does this eliminate mindless snacking, it adds more movement into your day.”
Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat. (Here’s a complete guide to easy-to-digest plant proteins.)
Start by cutting back on ultra-processed foods, bubbly drinks, gum and sugary beverages. While no single food can “spot train” belly fat, some smart swaps can ease bloating, improve gut health (eliminating cramps and gas!) and help you feel less puffy. Fill up on these foods instead…