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One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think it’s too simple to be effective? Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet along with walking at a steady pace for 30-45 minutes for at least four to five days every week, you will witness a gradual decrease in your weight.

Tuesday- 20 Minutes of interval exercise on a bike (if you’re overweight). 20s hard and then rest for 40s. Then 30s hard and 30s rest. Then 40s hard and 20s rest. Then 1 minute hard and one minute rest. Repeat 4 times. OR if you can handle it, go do track sprints.

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“A study published in the Journal of the Academy of Nutrition and Dietetics found that dark green veggies, like broccoli, may help reduce belly fat,” says Amidor. Bonus: “The study also found that these veggies may also decrease risk factors for type 2 diabetes.”

Try postnatal yoga classes. Postnatal yoga classes can be a great way to learn new poses that will strengthen your pelvic floor and your abdominal muscles. In addition, yoga classes will help you expand your breathing which will help with the fatigue often experienced by new mothers.[17]

Another reason to walk is that is saves money. I live in a big city and cut driving. I no longer have to pay $100/month for gas. $25/month for car insurance (from Insurance Panda). $50 in tolls ($2 each way).

For starters, most people tend to focus on traditional cardio workouts when trying to lose weight, but running on a treadmill is typically not going to have any major impact on your waist size. Part of the problem is that cardio is among the least effective forms of exercise when it comes to weight loss.

Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And, strangely, it actually helps flush out excess water weight as well as jumpstart your metabolism.

A trim midsection is good for many things, like fitting into your favorite jeans or walking the beach in a swimsuit with confidence. But there are even better reasons to work off extra baggage around your stomach. That baggage, known as visceral fat, isn’t just the most annoying kind — it’s also the most dangerous. As it forms between your organs, deep within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes, and even cancer.

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The number one rule in trying to reduce belly fat means that you DO NOT start by decreasing your fat intake. Not all fats are created equal and not all fats are bad fats. In fact, eating certain fats can help you in decreasing belly fat.

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I also, as much as possible, kept alcohol to a minimum. I went for month/two months at a time without any. I think that is a key for fast weight/fat loss. No point in being good all week with exercise/your diet to blow it all by having 8 pints of empty calorie lager on a saturday nigh imho.

Have adequate water to flush away those toxins. This will give you dual benefits of a glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day, but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.

Combine 1 cup whole-grain oat cereal, like Cascadian Farm Organics Purely O’s, 1 cup light soy milk, and 2 TBSP semisweet chocolate chips; sprinkle with 1/2 tsp cocoa powder. Serve with 3/4 cup cherries.

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I am posting a couple of my pics which display the result of 5 months of bulking and 10 weeks of cutting . I can feel that fat loss is happening since when I pinch my belly area I notice a lot lesser chunk of fat/skin in my hand. But visually , It doesn’t look a lot different. And moreover, I feel that the skin is really loose in that area. I don’t think that I have a lot of fat, but it does look like a lot coz of its looseness.

After one month, the researchers used a body fat x-ray machine to examine fat distribution (the machine they used is called a DEXA). Participants were then put on the second diet plan for one month before researchers looked at their body fat distribution again.

2) Based on your routine, 6 NOW GTE pills are to be taken per day and that equivalents to 2400mg of GTE (about 960mg Catechins per day). My question is, am I able to use another brand (in my case ‘AOR Classic Series – High Dose Green Tea Extract which gives me 700mg GTE / 455mg Catechins per capsule) and only take 2 capsules a day? I would be taking 1 in the morning before workout / during fasted state and another when I enter fasted state again around late afternoon/evening time. Also, if I decide to take 3 capsules, would that do any extra harm or it’s not needed? If there are benefits with 3 capsules, how do you suggest I fit the 3rd capsule into my routine?

Choose lean sources of protein. If you eat meat, stick to lean meat options such as skinless chicken or turkey. Most fish is a good source of lean protein, and also includes Omega-3 fatty acids which are good for your heart. If you eat beef or pork, make sure you stick to lean cuts of meat, and keep your portions small. Trim away all visible fat.

I hate to say it. We’ve all seen people with “good genes” and wondered if they had any idea how lucky they are. They probably don’t, but that’s okay. Consider it a character-building experience. If you blame your ancestors for excess flesh in the middle, don’t feel helpless. You just have to work a little harder than some others.

Need another reason to hate Mondays? Tight postweekend waistbands. Unless you spent the past 2 days living like a monk, the cocktails, movie snacks, and dinners out can all add up to one thing: belly bloat. (That kind of eating can do a number on your GI tract, too. Here are 5 ways to stay tummy trouble-free.)

With swimming, you get the benefits of cardio – from losing weight to toning your body – all at the same time! The strokes you choose should be up-tempo and strenuous in order to help you burn more calories. You can start by going for a swim once or twice every week.

Soluble fibre is ideal for aiding weight loss because it forms a gel with the food in your digestive tract, slowing it down as it passes through. Studies show that this type of fibre helps you lose weight because you feel fuller for longer, meaning you naturally eat less.

Don’t starve yourself. Eating too little will tell your body to go into fat storage mode, so eat breakfast, healthy snacks and fresh meals. Women should not eat less than 1,500 calories per day, while men should not eat less than 1,700 calories. [2]

Wolf recommends you eat fruits that are kinder on your belly. Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears. You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.

3. Do resistance-training workouts three to five days per week. According to the Mayo Clinic, it’s best to start with two or three days a week and then add more workouts as you become more experienced in the gym. Make sure to allow adequate recovery by taking at least one day off between workouts for the same muscle groups.

The increase in stress levels and the cortisol connection that goes with this added stress, have been attributed to the reason behind belly fat also. Research findings support the hypothesis that cortisol secretion might represent a connection between stress and abdominal fat distribution.

I have been in really good shape in my life, coming from the Army, but because I am not burning thousands of calories a day for my job anymore, I have noticed that I packed on a few around my midsection. I have definitely gained alot of size and strength but have never had to watch nutrition before. to keep below my chest lean.

Dropping tummy fat with 10 days is not really an impossible process. With the proper changes inside diet, lifestyle and exercise it’s possible to get a fat-free tummy within 10 days to weeks. It is important to use specific weight loss and exercise plans which target that abdominal area to give up tummy fat. Elevating the metabolic process is the key to lower the fat deposits in your body. Follow the approach given below to obtain flat tummy with 10 days.

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Research shows that supplementation with CDP-choline improves attentional focus, and I included this in FORGE because most people find fasted training more mentally draining than fed training and CDP-choline can help counteract this.

GREAT ARTICLE! My entire household has been dieting for weight loss. (Me-44, my wife-39, my mother in law, 67) I have restricted myself to 1000 calories a day, high protein, low carb, weight training and at least 40 minutes a day on the treadmill. I have lost 50 pounds. My wife and mother in law are both diabetic (My wife-diet controlled, my mother in law-insulin dependant) so they can’t do my diet. So I have some questions. What should our calorie restrictions be? How should we be working out? Supplements? Can they do a fasting workout? Any suggestions for their diet targeting weight loss? I’ve thrown a lot of questions at you so if you don’t have the time for all of this, I totally understand.

Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.[3] Some strategies for combating everyday stress:

I am planning to start Forge, but before I do that wanted to understand what qualifies as fasted training. I take a scoop of whey protein (25 gms protein) and 5 egg whites and 1 whole egg about an hour and a half before weight training, so no carbs. Is that Ok?

Cool you’ve been cutting. Sorry to hear about it not being fat. The first few weeks will be a lot of water and glycogen, but you should be losing fat too. How are you tracking the fat loss? Check this out:

1. In your book you give us a couple of formulas to calculate our macros. In the articles you give us a generator that uses our weight and body fat percentage and then then we’re supposed to calculate our macros from that.

A cardio exercise plan such as brisk walking is an excellent way to lose stomach fat (and body fat elsewhere). Moreover, the best way to burn more calories and build firm muscle is through cardio exercise plus weight training. However, you cannot neglect the second half of the equation; you must change your eating habits. Body fat accumulating around the stomach is caused by poor eating habits. In other words, consuming too many refined carbohydrates. Refined carbohydrate is the major cause of excess stomach fat (general weight gain and obesity). You need to reduce or eliminate refined (processed) carbohydrate. Unless you change those habits, your stomach fat will remain. It is simple fact; our bodies were not designed to eat refined carbohydrate. Your ancestors did not have refined carbohydrates in their diet. Those ancestors were fitter and leaner. They did not have fat stomachs. (Neither did they have need of weight loss diets.) Carbohydrates, whether simple carbs or complex carbs, become sugar when digested. So, reduce the amount of carbohydrate that you are consuming. This is a health-promoting step. Unlike protein and fats, you do not need to consume carbs to be healthy. Your goal is to “burn” body fat. The reason you are accumulating body fat is that you are giving your body so much sugar/carbohydrate, that it not only does not burn body fat but it actually saves (stores) body fat (mainly around the abdomen). Once you improve your eating habits by significantly reducing the amount of carbohydrate that you consume, your body will begin to “burn” fat and you will lose the fat stored around you stomach (and elsewhere). In summary, to lose your stomach fat and burn more calories, cardio exercise, weight training and less carbohydrate is the way forward.

Even most personal trainers and athletes agree that the quality of your diet is the No. 1 factor to address in order to lose belly fat. Once you improve your eating habits, ab workouts and core exercises are like the icing on the cake. Doing about 2–4 ab workouts weekly can strengthen and define your midsection while you also work on losing body fat all over through improving your diet, sleep and stress.

Read Mike’s book and ordered the supplements. Have lost 20 lbs in 4 months and gained quite a bit of muscle. Am 57 years old. Question: I like to work out early, before work. If I do not eat quite a bit before the workout, I get a headache and am nauseous all day long. Experimenting with what to eat before the work out. Any ideas? Is this a common issue? No problems if I work out after work. I am also able to go long periods without food and not have a headache, only if I lift without eating.

Replace those foods with specific fast burning proteins. Take full advantage of the thermic effect of these nutritious fat-burning proteins. If you are unsure what these foods are, you will find a list, and more about the thermic effect of these foods, via the page link, at the bottom of this answer.

In your post here it says —> About 4 Hours After a Light Dinner of Protein and Veggies, If Doing Cardio That Day:About 15 minutes before doing your cardio, I take the following: (10 grams BCAAs or 3-5 grams leucine, 100 mg caffeine,1 serving of Phoenix or 2 pills green tea extract, .2 mg per kg of yohimbine)

Hi again Keith! I was reading your answers and I had a few questions. All that time of cutting from 28%bf to 9%bf, did you stayed the whole 12 months in a caloric deficit diet? Do you think there is no way you can lose fat without a caloric deficit? I ask this because I’ve been reading something about carb cycling, where there are days with high carbs-no caloric deficit and other days with low carbs arriving to caloric deficit when you can do your cardio sessions and burn fat. I don’t know if according to burning fat it is as good as beeing in caloric deficit all time, where you can only lose fat, or however carb cycling is good since you can build muscle and burn fat in the same week. I don’t know if with carb cycling you can arrive to a 9%bf, maybe it will be more difficult, longer or maybe we shall stick in only one goal at each time. What do you think?

Zero Belly Diet panelist Martha Chesler did just this as part of her Zero Belly program, and the results were astonishing. “I saw changes immediately,” she reports. In less than six weeks on the program, Martha dropped over 20 pounds and an astonishing 7 inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.

The bottom line is that when it comes to belly fat, the answer is not in drugs or supplements. Enjoying a healthy lifestyle should be the focus. And while that’s not as simple as swallowing a pill, the benefits will last a lifetime.

Spot reduction still doesn’t exist, so Squats & Deadlifts won’t burn your belly fat directly. However they’ll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5×5. Only takes 3x45mins/week.

The 3-day split and cardio 3 days a week works. You could also do the 5-day split with 3 days of cardio. You’d just have a couple days where you’d do both weightlifting and cardio. The cardio could be done right after the weightlifting.

Thanks for the feed back. Just found out that even though cortisol is high in the morning as the same time testosterone hormone is high to counter act the fat storage function of cortisol. Morning time exercise is way to go even though our muscular coordination, elasticity and reaction time is the lowest time in our biological clock. Stretching and little walk might help the blood flow before heavy weight lifting. My last concern before i use your program is taking the ingredient Yohimbine at 5:30 pm would not affect our seep, since it is stimulant.

According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat. For example, if you are walking on a treadmill, randomly increase the speed for a few seconds and get back to walking.

Mike, thanks for this article. I read it once per year to get myself focused on how to cut efficiently. One question- I’ve been getting my morning caffeine through black coffee, and then exercising. Have you found that coffee spikes insulin and therefore takes you out of a fasted state? Online research seems inconclusive. Thanks! Chris

flat stomach/abs. But I don’t want sacrifice on my muscle gains really. My question here is I am confused about what should be my calorie intake. I want to make big gains. So I need calorie surplus. At the same time I want to lose that annoying belly fat which requires calorie deficit. So I am confused which

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I am currently out in Afghanistan and trying to cut the last few kg’s of fat before I get home next month, I follow a similar training program to what you reccomend, 2 on 1 off for weights (use a 6 day week) and 3-4 HIIT sessions, this has worked really well and have seen good growth over 5 months.(2in chest 1in arms) but have struggled with leg growth, despite training legs harder than anything else alternating a heavy squat and heavy DL based session every week. Do you think training to much cardio could impact on leg growth particularly when done fasted in the mornings? And is a protein shake sufficient to stop catobalism but still allow the benefit of fasted training on fat stores?? ( I have no specific Bcaa’s)

Increase your daily activity levels. Lifestyle activities are a great way to add more exercise to your day. Being more active throughout the day has been shown to have similar benefits to 150 minutes of planned cardio each week.

2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.

Why It Beats Bloat: Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota. The result? You look and feel lighter.

How would you like to blast off belly fat by eating spaghetti for breakfast? You can! As a general rule of thumb, eat carb-heavy meals early in the day so they get burned off rather than stored as belly fat. At dinnertime, do the opposite: Focus on eating lighter, mostly protein-based meals.

Keep your stress levels low. Stress causes the body to crave fatty foods, often called “comfort food”, and can also lead to snacking or eating when the body isn’t actually hungry. Finding ways to lower your stress levels can help you feel better and may help you lose weight faster.[39]

5. Eat on your knees in an upright position – I know this sounds crazy, but hear me out. When you are sitting your belly is scrunched up and it becomes a lot harder for your body to digest your food properly, efficiently, or in a fast way. By sitting in an upright position, you help you elongate your torso and allow your digestive system to work as efficient as possible.

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.

Raben A, Agerholm-Larsen L, Flint A, Holst JJ, Astrup A. Meals with similar energy densities but rich in protein, fat, carbohydrate, or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. Am J Clin Nutr. 2003;77(1):91-100.

1. Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 daily crunches.

Do strength training 6 times in the next 2 weeks. This works out to 3 times a week, every other day. Start with 4 to 5 lb. (1.8 to 2.3 kg) free weights and move up to 7 lbs. (3.2 kg) if you are comfortable with it.

Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.

Inadequate sleep affects your appetite and causes your body to hold onto belly fat. A 16-year study published in the American Journal of Epidemiology in 2006 examined the effect of sleep on almost 70,000 women. Researchers found those who regularly got less than five hours of sleep gained significantly more weight than those who slept an average of seven hours per night. Make getting seven to eight hours of sleep a priority to support your belly-fat losing efforts.

A strong core also helps with balance and stability, improves your posture, and can help eliminate back pain that may be due to carrying extra weight. (13) Some of the best core exercises include V-ups, planks of all kinds, flutter kicks or scissor kicks, burpees, Russian twists and reverse crunches.

Cortisol is a fat-storage hormone that is released by the body in response to stress. Cortisol isn’t a “bad” hormone, like everything else it has a job to do. However, cortisol increases appetite, sugar cravings, causes general weight gain and increases belly fat in stressed individuals. You’ll also want to keep the hormone insulin low, as it also encourages fat storage, particularly in the tummy area. Read on to find out more.

A natural source of melatonin, which helps lower cortisol, tart cherry juice can help you achieve a good night’s sleep. Getting only 6 hours of sleep versus the recommended 8 hours means that you can have up to 50% more cortisol exposure – and that can lead to more sweet-tooth cravings and belly fat. Elevated cortisol also keeps you restless and alert when you don’t need to be, making it hard to fall asleep. Drink an 8-ounce glass in the morning and 2 hours before bed for sweet dreams. To get the full benefit, drink this juice at a scheduled time every day.

Wolf recommends you eat fruits that are kinder on your belly. Berries, grapes, and citrus contain a near-equal ratio of the sugars fructose and glucose, making them easier to digest than fruits with more fructose, such as honeydew, apples, and pears. You can also eat canned fruits in natural juice or small portions of dried fruit, such as raisins and dried plums.

Banana is big reason to increase fat never take banana, mango when ur going to reduce weight u can take apple,papaya, guvava,blue beeries,black berries watermelon is best because it contain 70% water….thnkxx

So are belly fat and its attendant health problems inescapable side effects of aging? The answer is a qualified no. “It’s never too late to have a tight stomach,” says Jackie Keller, author of Body After Baby. “But there’s no easy fix.”

Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach. This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.

Thanks for this awesome article Mike. I was doing some reasearch on Yohimbine and found that it can have some side effects. Some of which sound a little scary. In your opinion would it be likely to still be able to get down to as low as 6 or 7% body fat without this supplement or related supplements?

When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these nutrients into cells for absorption and processing.

“Nuts are surprisingly an excellent food to support weight loss. Although they’re rich in calories, they’ve been associated with weight loss and weight loss maintenance,” says Hever. “Researchers suggest this is due the fact that nuts promote satiety, thereby leading to compensation of calories elsewhere in the diet. Also, nuts have been shown to increase resting metabolism.” A faster metabolism can help flush out any bloating, so this is definitely a plus for slipping into your skinny jeans or favorite cocktail dress.

Since visceral fat is internal and not always visible, the only way to know for sure if you’ve got too much of it is to have a CT scan or MRI. But you can get a rough idea by calculating your waist-to-hip ratio. If your waist measurement divided by your hip measurement is greater than .8, you’re over the healthy limit. Ditto if your waist is more than 35 inches in circumference.

Mike just made it back to TDEE after a 8 week cut. About 13% body fat right now intending to hang out for a while then attempt to cut to 8%. I’ve really enjoyed training fasted and had awesome results combining Yohimbine, Suneferin, HMB and Caffeine.

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In other words, fat releases hormones that vary depending on where the fat is located. You may despise the fat that clings to your thighs, but research suggests that the hormones produced there provide a health benefit. “We don’t know all the details,” says Dr. Smith, “but it is clear that the fat in the hips, and particularly in the thighs, protects against some of the health consequences of obesity, such as diabetes, by producing substances that increase insulin sensitivity.” Visceral fat, on the other hand, is known to produce inflammatory agents that can, over time, increase the risk of cardiovascular disease, hypertension, type 2 diabetes, and breast and colorectal cancers.

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Fresh fruits and vegetables are critical parts of a healthy diet. Tomatoes are especially beneficial since they contain certain substances, which control hunger. Use only a little mayonnaise, ketchup, etc., they are full of calories and have lean meat.

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Spend at least 30 minutes in aerobic exercise at least 5 days per week. Moderate aerobic activity, paired with weight training to increase muscle mass, has been shown effective to reduce belly fat even if overall weight remains the same.[7] Different kinds of aerobic activity include brisk walking, running, aerobics dance classes, swimming, or hiking.

Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level. Some women may require lower daily calorie intake, such as 1800 or 1500 a day. Start by limiting yourself to a 2000 calorie limit per day, and lower the limit if you do not see progress.

Every pregnancy and delivery are different, so check with your doctor before engaging in any workout program after giving birth. If you experience any heavy bleeding, excessive soreness, headaches, or other unusual symptoms during or right after exercising, stop immediately and call your doctor for advice.

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Lift weights. Weight training is a great tool for losing weight, toning muscles and it can actually help your body burn calories more efficiently.[33] Experts recommend incorporating two to three weight-training sessions per week, with noticeable results in just a few weeks.[34]

For test panelist June Caron, incorporating fresh produce like avocados was a life-changing lesson from Zero Belly Diet. The 55 year-old lost 6 pounds in the first week on the program. “Learning to eat real, chemical free, fresh foods has been the best thing that ever happened to me. I am never hungry. And the weight just keeps coming off!” Glowing skin, healthy nails and better sleep were Zero Belly bonuses, June said. “I’m well on my way to getting my sexy back. Everyone says I look much younger!”

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I recently turned 30 and had my first Cholesterol check and the results were bad. I don’t want to take medicine for it so I decided to start working out more regularly. I really want to lose my belly fat. My question for you is. If I do HIIT in the morning on the bike, do I need to take the bcaa’s? And how long after working out do I need to wait before eating?

At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. This subcutaneous fat isn’t harmful, although it can be extremely difficult to lose in some cases (34).

They’re also done at a fast pace. On average, it’ll only take you about three seconds per rep. So you’ll do those 240 reps in just 12 minutes or so. That’ll light your muscles on fire, and have you gasping for air (in a good way).

9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:

Cherries are possibly my favourite fruit. I can eat far more than I should at a time, sour or sweet, and I’ve been known to schedule a visit to my parents’ place in BC for when their cherry tree will have fruit. (Nothing is better than fresh-picked.) In winter, rather than spend outrageous amounts of […]

When our body stores fat it doesn’t accumulate it in one area or the other. Fat storage just distributes in our entire body. Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs.

In Myth # 25, you suggest consuming a protein shake and even 25 g of carbs prior to working out in the early morning. In this article you suggest countering muscle breakdown with 10g BCAAs. In your opinion, what is the best method?

Also would like to say if anyone is under any doubts as to whether fasted training and HIIT works take it from me it does and give it a shot. Along with a good/clean diet and heavy 4-6 rep range weight training I lost 4.5 stone and dropped bf from 28% to 9% through last year training fasted.

Two questions Mike… 1) I was following this diet of 20% deficit (or close to it as I thought) for about 2 months. Did my metabolism suffer as a result? 2) Why do some suggest to breakdown macros into 1-1.5 P g/lb, .5 F g/lb , remaining cals from carbs??

Sugar is really bad for you. And you especially want to avoid added sugar when you trying to lose belly fat – even hidden sources of sugar like sweetened dairy, juices or packaged snacks made with grains.

Thanks for a quick and informativ reply:) I’ve purchased the bigger, leaner stronger book, and would like to purchase the custom meal plan, but for some strange reason the page will not accept my password.

I read the the yohimbine, which is in Forge, constricts blood vessels. I take Forge, 6 pills (I weigh about 153 pounds empty) before workout with Pulse, which has citurlline malate and ornithine which are designed to release arginine to dilate blood vessels. Does the yohimbine, which is in a small enough dose to prevent the blood pressure spike of larger doses, counteract the effect of the arginine and NO2 of Pulse?

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Starting your day with a healthy breakfast is a great way to prevent cravings for unhealthy food later in the day. A high-protein breakfast is great for weight loss* and reducing* belly fat since it satisfies you and shifts your appetite to neutral helping you get through without food cravings. Add some slow burning carbohydrates like whole grain bread to energize you and help prevent cravings.

Simple question I am a early morning person so I have a focused energy to do exercises in the morning. What is your take on exercising in early morning when our body is low in insulin, but high on cortisol ? by the way my goal is to end being skinny fat.

Mike, as always thanks for the informative article. Quick question. What are your thoughts on eating after a workout in a fasted state? Is it ok to have the protein shake and banana immediately after the fasted workout? Thanks.

Many women also notice an increase in belly fat as they get older — even if they aren’t gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.

I am in a bulking phase and doing some cardio a couple of times per week. I have a Pre-lifting “meal” per your 30-30-30 suggestion. Can I do the cardio in a fasted state as long as I am getting my overall calories in over the course of the day? I was thinking this could help minimimize some of the fat storage. Or does doing fasted cardio during a bulking phase not make sense? If I do eat pre-cardio, should I follow the same 30-30-30 suggestion or should be doing something else? Thanks!

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.

So are belly fat and its attendant health problems inescapable side effects of aging? The answer is a qualified no. “It’s never too late to have a tight stomach,” says Jackie Keller, author of Body After Baby. “But there’s no easy fix.”

However, aging also plays a role. Muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.

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I am a little confused about the “fasted” training. You say that you want your insulin levels to be low before/while you are exercising, but you also say that you take rice dream with your protein shake before you exercise. How can you work out in a fasted state with that shake before your workout?

Typical abdominal machines don’t really provide the intensity necessary to challenge your body to burn your fat stores. The machines are designed to help you create stronger ab muscles, but not to reduce fat from the belly area.

Synephrine. This increases both basal metabolic rate and lipolysis, inhibits the activity of certain fat cell receptors that prevent fat mobilization, and increases the thermic effect of food (the “energy cost” of metabolizing food).

Oats are high in fiber, which means stomach is fuller for longer, reducing appetite and thereby decreasing calorie intake help. Furthermore, oats are easy to digest, particularly if soaked overnight, which helps reduce bloating. Oats are relatively high in protein and rich in B Vitamins and minerals. Just add cinnamon for extra effect. A Scandinavian study published in the American Journal of Clinical Nutrition found that 3 grams of cinnamon sprinkled over cereal resulted in less insulin being produced after eating. Since insulin is a hormone that turns excess sugar into fat, decreased insulin levels also means less weight gain. What’s more, cinnamon is also thought to slow down stomach emptying, which means you feel fuller for longer.

Glucose burning is predominant as we live in a world of refined carbohydrates and sugars. But that’s not the natural way the body should run. When you eat meats (or protein from vegetables) and saturated fats you’re eating what the body is designed to eat. Quite simply you reboot your body to go back to being a fat burning machine.

You can create your own high intensity interval program by alternating between short bursts of very high intensity exercises with longer bouts of more moderate intensity exercises. For example, you can try alternating between 1 minute sprints and 5 minutes of jogging.

Vatrella A. Abdominal adiposity and lung function in women. Nutrition, Metabolism and Cardiovascular Diseases. In press. http://www.sciencedirect.com/science/article/pii/S0939475315302076. Accessed March 4, 2016.

You can neutralize the muscle loss with β-Hydroxy β-Methylbutyrate (also known as HMB). This is a substance formed when your body metabolizes the amino acid leucine, which is an amino acid that directly stimulates protein synthesis.

Although HIIT workouts burn calories, if you have lean muscle mass, you’ll burn even more fat and calories in the long run. So include strength training in your fitness program, especially lifting heavy weights, at least three times a week.

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MUFAs (monounsaturated fatty acids) are proven to reduce belly fat, and you can find them in avocado, nuts and nut butters, seeds, and olive oil. Just be mindful of how much you eat since these are also high in calories. Definitely avoid hydrogenated oils since these can contribute to weight gain.

Exercise cardio machines are a beneficial element to a successful fat loss program because they help you significantly increase the number of calories that you burn during each day. When you burn more calories than you consume, you create a caloric deficit, and this deficit forces your body to break down the fat you have stored on your body. By creating small deficits every day, you eventually build a big enough deficit to bring about notable change. When you create a 3,500 deficit, you’ll have lost a pound of fat.

Drink green tea. Some studies suggest that drinking green tea (including decaffeinated green tea) or taking green tea extracts can increase the body’s rate of fat oxidation and may decrease overall body fat. The studies used green tea extract, administered by capsule, but dieters may also get some of the same benefits from drinking green tea.

Hey Shelbi, happy to hear you’re enjoying the content so much! Having lunch around noon is ok, if you need it to tide you over during the afternoon. Otherwise, it sounds great! I recommend at least a 3-day weight training split, though.

Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. “Your body won’t even notice their absence.”

However, keep in mind that grain-based fiber is less than optimal, and may in fact promote insulin and leptin resistance. Ideally, you should opt for both soluble and insoluble fiber from these foods:

The supps won’t help with fat loss unless you’re in a deficit. They are meant to accelerate fat loss which requires a deficit to begin with. You can take caffeine pre-workout to improve performance, but no need to take the rest.

This easy a.m. ritual works on two levels. First, a recent study found that exposure to sunlight in between the hours of 8 a.m. and noon reduced your risk of weight gain regardless of activity level, caloric intake, or age. Researchers speculate that the morning light synchronizes your metabolism and undercuts your fat genes. And burning calories before you eat means you’re exercising in a fasted state—the energy you burn comes right from your fat stores, instead of from the food you ate. But what really stunned Martha was the improvement in her heart health. Before starting Zero Belly Diet, Martha’s heart rate would typically soar to 112 beats per minute (bpm) within moments of starting her exercise bike workout. “After the first week and a half I could not raise my heart rate over 96 bpm with the same workout. It was great to see change in the mirror, and even better to know good things were happening that I couldn’t even see.”

Sleep is one of the most important aspects of your overall health and wellbeing, especially when it comes to managing your weight. In one 16-year study, it was shown that women who slept for less than five hours a night were significantly more likely to gain weight around their bellies than those who slept seven hours or more.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.

You’ll find lean, satiating protein in every single bite you take on Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe. Not only that, they’re also the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. One Zero Belly Diet recipe—a breakfast hash with sweet potatoes and fresh farm eggs—became test panelist Morgan Minor’s go-to breakfast, and after just 3 weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.

You’ve tried them all in your pursuit of flat abs: crunches, reverse crunches, planks, bicycles and even the ab roller. After all, it seems logical. To increase muscular definition and lose fat, you should work your stomach muscles more. But will that really lead to a trim belly?

Elevated levels of cortisol may contribute to weight gain, especially making it hard to lose belly fat. Stress also triggers your sympathetic nervous system to go into overdrive. Researchers believe that chronic stress may contribute to obesity by causing people to eat more.

Thanks for the article, I am a 20 year old female who lifts weights 3 times a week, and I do about 40 minutes of walking 3 times a week in addition to this. I am already quite lean but still trying to loose my belly “pooch”. I eat well, and up to 2000 cals per day, as I am tall. Is there anything I am doing wrong and do you have any additional recommendations for me? Thanks

Yet an increase in belly fat does more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be reduced.

Carrying excess weight around your waistline is more than an aesthetic issue. Subcutaneous fat, or the fat you see around your belly, covers more dangerous visceral fat, which surrounds your organs. This type of belly fat affects your cardiovascular health, puts you at risk for various diseases and slows your metabolism. While you cannot target belly fat with exercise and diet, you can gradually decrease your percentage of body fat wherever you tend to store it. Follow a flexible, healthy fitness program and food plan at home to lose belly fat.

Hey. I’m 15 and 210 pounds. I used to play baseball, but I quit. My knees got all bad and since then I’ve gained. Is there anything I can do? Would this apply to me? If not, is there an alternative? I’d prefer not to use the powder, you know, parents and such. Thank you, I’m in real need of a confidence boost.

What do you think of flip-flopping? I’m doing fasted HIIT (metabolic bursting) in the mornings and lift in the evenings, coincidentally, at 5:30. I just can’t lift worth a damn fasted, but I do cut my carbs out 2-1/2 to 3 hours before lifting.

3. Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor. Now repeat step 2, but this time extend your right leg and keep your left knee bent. That’s 1 rep.

To lose belly fat, reduce your calorie intake by at least 500 calories below maintenance, but don’t go below 1200 calories if you are a woman or 1800 if you are a man. Cutting back calories excessively will stop you from losing belly fat, or will cause you to gain the weight back once you have stopped your diet (see crash diet.)

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The stubborn belly fat remains. I’d like flatten up my stomach for vanity reasons but I’d also like to lose at least 10-12lbs for performance reasons (lighter on the bike means faster speed!) What would you suggest I do based on the above information about myself? Thanks!

This fasted exercise, and weight training in particular, is where the true fat burning benefits of fasting show themselves–at least that’s what the recent research is pointing towards these days. Unfortunately, fasted training is also a great way to catabolize, or break down muscle, which obviously isn’t a good thing. If, however, you have amino acids already coursing through your veins, then your body will preferentially utilize those, in addition to the fat you’re burning for energy. This is why you should take 10g of BCAA’s 10-15 minutes before working out as these shouldn’t increase your insulin levels, thus keeping you in a fasted state while giving your body something other than your muscle to breakdown.

Epigallocatechin gallate (EGCG). This inhibits the activity of a different enzyme also responsible for breaking down neurotransmitters that induce lipolysis. It has also been shown to reduce abdominal fat in particular.

Hey Mike I’ve been doing the one year challenge for about 2 1/2 months and I’m definitely seeing a change. I also just bit the bullet and bought your 30 day supplement package (the exchange rate is going to be eye popping) but I’m hoping it’s what gets rid of my onliques. I’ll let you know.

2) Based on your routine, 6 NOW GTE pills are to be taken per day and that equivalents to 2400mg of GTE (about 960mg Catechins per day). My question is, am I able to use another brand (in my case ‘AOR Classic Series – High Dose Green Tea Extract which gives me 700mg GTE / 455mg Catechins per capsule) and only take 2 capsules a day? I would be taking 1 in the morning before workout / during fasted state and another when I enter fasted state again around late afternoon/evening time. Also, if I decide to take 3 capsules, would that do any extra harm or it’s not needed? If there are benefits with 3 capsules, how do you suggest I fit the 3rd capsule into my routine?

Another example of a functional exercise would be to work with a stability ball, as your body will have to engage a wide range of core muscles to stabilize itself on the ball. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. Men need to get their body fat down to about six percent, and women around nine percent in order to achieve a classic six-pack look.

There are several ways to practice fasting, including: skipping breakfast, eating all you want five days out of the week, severely limiting calories on some days or even not eating anything at all some days, or limiting your eating hours to only 6 or 8 hours a day.

Amazing transformation you had Keith, congrats! Can you tell please, in how much time did you achieved from 28%BF to 9%BF? In what consisted your caloric deficit diet? Or you only tried to eat good/clean with no counting calories? It will be very motivating for all of us that are trying to achieve our goals to read some experiences! Thanks!! 😀

Well, like reducing hunger and cravings, making the process of dieting more enjoyable, primarily by increasing the overall feeling of well-being, makes it easy to stick to the plan and see it through.

In terms of supplements, there are some that can help you reach your goals faster. That said, they aren’t necessary to lose weight and you can reach your goals with just diet and exercise. Check this out:

Working out in the morning before breakfast when insulin is at baseline is great, especially if you’re cutting and trying to lose fat. I just recommend taking HMB, leucine, or BCAAs beforehand to help mitigate protein breakdown. Check this out: https://legionathletics.com/fasted-cardio/

Robin Baccus I have been using Belly Blaster PM for one month now and am quite pleased. my stomach has decreased in size and I have lost at least four more pounds. I am now able to wear several pairs if pants that gaped in the front by around four inches, one month ago. Now they all fit easily. My confidence has increased. I know I have a ways to go but I am well on my way to getting there. Thank you for such a good product, they are rare to come by. I have to agree with Cindy Benoit it doesn’t make you have a BM every day, but I have more BM’s than I was before I started this product. Am looking forward to getting my next bottle, praying I get it before I run out. I don’t want to miss a step in the program.

I’ve been swallowing BCAAs before I start, but even so I’m concerned about fasted workouts slowing/halting muscle growth. At the moment I’m eating at or very slightly above TDEE and get my initial protein as part of breakfast immediately after training finishes.

Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.[10]

You always have time to exercise. Twenty minutes of physical activity each day will help (just make sure you take five minutes to warm up and stretch). I learned from my PE teacher that you can always find 30 minutes to get a good workout in. Also, in school you should be careful what you eat on your lunch break.

Keep a food diary. Most people tend to underestimate how much they eat. Get an honest assessment of your eating habits by writing down everything you consume for a week. Utilize an online calorie calculator, and figure out roughly how many calories you’re consuming in a day. From there, see what you can afford to cut.

Also, while I wasn’t eating breakfast, I wasn’t eating breakfast before, and I didn’t put on this fat. I remember my waist getting bigger despite working outside mowing lawns in the heat, and I didn’t understand it. Totally bogus. I wish it didn’t happen because it messed me up mentally, and I thought that I needed to exercise ultra harder to burn the weight.

Anyway, I am considering taking Forge and use fasted training to lose the stubborn fat around my lower abs to get that flat belly I want. I do have the v-taper look going on. My lower back is virtually free of body fat though I am reducing the size of my love handles. They’re not prominent but still there. I don’t track macros but I do keep my fat intake relatively moderate. Even if I don’t get a six-pack, a tight, flat belly is fine with me. I read on the dosage part of Forge that the starting dosage for a 150 pound person is 3 capsules and the full dose is 6 capsules. Would that same dosage work for someone in the 140 pound brackets? My goal at the moment is purely fat loss, not bodyweight. I am about to start Athlean Inferno Max Size where it’s focused on building muscle/size for hardgainers and experienced weight lifters who want to add some additional muscle to their frame because it’s the simple fact that muscle burns around 7 times more calories than fat, which doesn’t. The more muscle you have on you, the higher your BMR and metabolism which in turn allows you to burn more calories at rest. That’s something I want as well. I guess you could say I’m looking to improve my body composition.

Thanks for the article, I am a 20 year old female who lifts weights 3 times a week, and I do about 40 minutes of walking 3 times a week in addition to this. I am already quite lean but still trying to loose my belly “pooch”. I eat well, and up to 2000 cals per day, as I am tall. Is there anything I am doing wrong and do you have any additional recommendations for me? Thanks

Taken delivery of my meltdown pills this morning and it says to take upon wakening but wondered if still the case as I don’t train till 6pm after fasting from 10am. Your thoughts and advice would be great please Mike

Eat more of the right kinds of foods. Replace white breads, pastas, fatty meats and sugars with fruits and vegetables. Your plate may be more full than it was before, as long 1/2 to 2/3 of the meal is vegetables.

I haven’t tested in a couple months though so maybe due for another testing just to be sure. Thanks for the tip, I might try that with the carbs. Here are pictures I took just this morning. My place can be a bit dark and not sure if lighting is enough so I’m attaching another (the one in the camo pants) taken a couple of weeks at my gym that has better lighting I think.

Having an active hobby — and if you don’t already have one, developing one — is important. Get engaged in some kind of sport, whether it’s a group activity or something you can do alone. Essentially, if an activity is pleasant to you, you’ll continue to do it.

Cheers Mike. I’ve found some products that are still getting through despite containing some yohimbine (see below) or is it because of the type? May have to order a supply of Forge before it get blocked…

Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.

What do you think of mixing BCCA, glutamine and some simple sugars (dextrose) after heavy weights, then HIT cardio for 20mins and then consuming 30g of whey isolate straight after to maximise the insulin spike?

However, in the case of how to lose stomach fat, exercise is not essential, whereas the dietary changes are. So, you can still achieve good results by following the ‘how to lose stomach fat’ dietary change plans even if you are unable to exercise, or simply don’t want to. If you do choose to exercise, remember that it is important to get sufficient rest and recovery on non-exercise days. Exercise is like medicine. It should be neither too little nor too much.

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losing belly fat in a week, eating healthy to lose weight, rapid weight loss diets – Gaining a flat belly can be a real struggle. Often, the difficulty is because of the belief we put in misconceptions. Here’s how to get a flat belly.

Tips: Start with just steps 1 – 3 before progressing to steps 4 – 6. Use your hand to check whether or not your back is flat. Depending on core strength, hamstring flexibility, and hip flexor strength, further extend the legs.

Did a pretty good job explaining here. Well done. I’ve done a whole document experiment myself (5 weeks, everything was logged) and published a book here: http://movementfirst.co.uk/lose-weight-fast/ It’s quite deep with science but should be really intreseting to see if other people can match the results.

Wondering what C.R.A.P. is? Well, it is a group of food that does no good to your body. C for caffeine, R for refined sugar, A for alcohol and P for processed food. If you remove these four food groups from your life, you can live your dream of a flat belly. One of the biggest enemies of a flat stomach, these groups cling to your bodies and make it difficult for you to lose fat.

I have found both strategies to be effective in losing fat, especially around the belly.  The best part is, that the diet works for both men and women.  My wife also decided to join me on this journey, even though she only needed to lose about 15 lbs, and as long as we stick to the diet principles we lose weight.  Together we addressed more than a few areas in order to start losing weight.

Go shopping each Sunday. Shop along the perimeter of the grocery store and shop for produce with a wide variety of colors. For the next 2 weeks, only buy whole grains, fruits, vegetables and lean proteins.

Aging does play a role too. As you age, you lose muscle — especially if you’re not physically active. Loss of muscle mass decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight. According to the 2015-2020 Dietary Guidelines for Americans, men in their 50s need about 200 fewer calories daily than they do in their 30s due to this muscle loss.

Increase or vary your activity level. Try something new. That will help keep you interested and wanting to do more. Repeating the same workout at the gym for month after month will lead to a plateau where you will stop seeing gains. Try something different, or hire a trainer to give some variety to your exercise program.[40]

Start out with high-intensity intervals that last for 30 seconds, then rest (by walking or doing low-intensity exercise, not by standing still) for a minute. Eventually you’ll want to do your high-intensity training for longer periods (try 60 to 90 seconds) and decrease your rest periods to a 1:1 ratio.[31]

Also, TDEE calculations in the book are broad guidelines and don’t fit perfectly into every situation, but are a close approximation. The MFL websites gets a little deeper, but numbers still have to be adjusted based on results because everyone’s case is different. Based on your experience and macro tracking, it looks like those numbers are too high and you need to cut below 1850 with maintenance at roughly 1850.

To comment on HIIT training. You need to be aerobically fit in order to do these. Without an aerobic base HIIT is detrimental and you will not be able to do as many sets with maximum effort as possible. The aerobic base allows to recover between sets and therefore allows you to go to maximum effort when you are performing HIIT. I played squash competitively and HIIT was a requirement in order to be fit as the sport is aerobic with quite a bit of anaerobic phases to it. I had to do cardio and be aerobically fit before hitting HIIT. All professional athletes have an aerobic base before doing HIIT. To be have a good aerobic base 30 minutes for cardio at 80% maximum heart rate twice a week should be good.

Whether you’re an “apple” shape with excess belly fat, or a “pear” with wide hips and thighs, when you lose weight you’ll most likely lose proportionately more from the abdominal region than elsewhere.

My top tip, however is just walking. Lifting, jogging, or swimming while trying to lose weight is just too much effort. I download an ebook from Audible or the library and just go on hour+ walks. Free, cheap, and doesn’t hurt your joints. One mile walked burns the same about of calories as one more jogged (so I heard). And it’s so much enjoyable.

When you burn more calories than you consume, your body converts the stored triglycerides from fat cells into usable energy, so you lose weight. You can’t dictate which fat cells your body uses for such energy, but visceral fat is usually among the first because it’s so metabolically active.

Hey Mike, does it still count as fasted training if I drink protein shake 30 minutes before training ? Because most protein product come with some BCAA in them and I can’t afford to buy BCAA supplement at the moment.

So if my tdee is 1869 I would have to cut 750 calories which is a 24% caloric deficit and that would take me to about 1,100 to be in a caloric deficit. Second question what if I wouldn’t want to do weightlifting but kept high in protein and increased the HIIT cardio workout. Would that still help with weightloss?

A study published in a 2008 issue of Medicine and Science in Sports and Exercise showed that, after 12 weeks, women who exercised at a high intensity three times per week and at a low intensity two times per week lost notably more belly fat than women who stuck to a low-intensity all five days.

I also want to say that as a female, I’ve resigned myself to the fact that after giving birth a few times, a super flat taut stomach just isn’t in the cards anymore. I think being realistic about what you can achieve helps tremendously.

Don’t overdo it. Start with three cardio workouts a week, or alternate cardio with lighter exercises like walking for thirty minutes daily. Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.

If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

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There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming—anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A 2011 study from Duke, published in the American Journal of Physiology, found the sweet spot: Jogging the equivalent of 12 miles a week will help you lose belly fat.

No matter how much or how well you exercise, all your efforts may come to naught if you’re still eating processed foods, too many carbohydrates, and the wrong kinds of fat. Eating right is key for any kind of weight loss success, and it’s downright crucial when you’re trying to get rid of visceral fat around your internal organs. As noted in the featured article:2

Success breeds success. Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don’t just read this post and go back to what you were doing. Take action. Lose your belly fat.

I work nights!!!! I get off work go home drink a protein shake and/ or eat some oatmeal ,in addition I take supplements and go lift . When I come home I drink protein shake along with some low fat cottage cheese and tuna with avocado then I go to bed. is this ok??? I feel I have more energy working out when I get off of work then I do when I wake later in the afternoon. Also I am a mom of two so my schedule works better this way as well.Should I be eating through the night while at work?? I lift 3-4 times a week and do cardio the other days off day sunday.

How to lose stomach fat is a question asked by many. When wanting to lose stomach fat, it is helpful to know the cause. On this page I’ll answer your question in some depth, and then, at the bottom of this answer, provide you with page links leading to plans, programs, and lists, that will guide you in greater detail, step by step, at you own pace.

I love your book. This is my 1 month transformation. I went from 102kg to 94kg. I lost over 20 pounds in such a short period. I feel like i lost quite some muscle and strenght. I think that the problem lays in body fat percentage. I cant accuretly determine my body fat percentage. What do you think was my body percentage in both pictures. Also will i be able to get that muscle gaster because of muscle memory.

The soreness/pains is deep in the muscles. Legs, back, arms and shoulders. They would not go away until I worked out again the next day, when it would return again in about four hours after working out. This all started the next day after starting the supplements. I’ve been taking the supplements for fourteen days now. In the meantime I’ve purchased your book. I decided to take a week off to set myself up to start on your workout routine. Now since I’m taking this week off and stopped working out, except for cardio everyday, the pains have stopped. I’m still taking the BCAA, Caffeine and Green Tea Extract. So Monday, 4/7/14, I will start working out again and will see if the muscle pains come back. Sorry for such a long post but it’s hard to describe my condition in a few words.

I just ordered Phoenix and was trying to find some information on dosages. I have been taking GTE since reading your book over a year ago, but I see that for the second and third dose you take Phoenix, instead. Should I still take the Green Tea Extract in the morning or should I take Phoenix instead in the morning? How many mg of GTE would you recommend while taking Phoenix?

Research also has associated belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.

Lunge forward as shown in the picture. Take a big step forward with your right leg, and sit down as if on a chair so that your knees make a 90-degree angle with the floor. The left leg should be positioned backwards, supported by the toes.

3) Once my LEGION PHOENIX arrives (and believe me, I cannot wait until it does), your routine states to take 1 serving (4 capsules) with my post-workout meal in the morning and then another serving (another 4 capsules) in the afternoon/evening (depending on how I time my meals to enter fasted state again), that equals to 2 servings of PHOENIX per day, but the bottle states to only take 2 capsules twice a day with meals (1 serving per day). Is it completely fine to take 2 servings / 8 capsules per day for 2-3 months straight?

This fasted exercise, and weight training in particular, is where the true fat burning benefits of fasting show themselves–at least that’s what the recent research is pointing towards these days. Unfortunately, fasted training is also a great way to catabolize, or break down muscle, which obviously isn’t a good thing. If, however, you have amino acids already coursing through your veins, then your body will preferentially utilize those, in addition to the fat you’re burning for energy. This is why you should take 10g of BCAA’s 10-15 minutes before working out as these shouldn’t increase your insulin levels, thus keeping you in a fasted state while giving your body something other than your muscle to breakdown.

However, most all nutrient trackers today rely on users to input new food data that is not validated and then shared with everyone. In this scenario, errors easily (and often) slip in, leading to inaccuracy.

To find your starting weights, honestly it’s just trial and error for your first week or two. As a general rule, for every 5 lbs you add to a dumbbell exercise, you’ll lose 2 reps. The same for every 10 lbs added to a barbell exercise. So if you put 100 lbs on the squat bar and do 10 reps, you should be able to get about 6 reps with 140 lbs.

I’ve been cutting for 4 months now. I’m 40 yrs at 5′ 10″. I’m down to 64 kgs. However, my body-fat % is still around 22%. If I drop below 59 kg I would technically be under weight. So, what do i do – keep cutting till i lose belly fat even though i might go under-weight?

It’s true that your immune system won’t be quite as resilient when you’re in a calorie deficit. However, you can mitigate the damage by making sure the vast majority of your calories are coming from nutrient-dense foods, taking a multivitamin, reducing stress where possible, etc. If you ALWAYS get sick when you cut, you might be lowering calories too much, exercising too much, or not sleeping enough. Check this out:

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

Test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the program, and he attributes his success to Zero Belly Smoothies. Their vegan protein will give you the same fat-burning, hunger-squelching, muscle-building benefits of whey, without the bloat. “I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. “I’m a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.”

But Yes I see that all your replies have made sense to me , I’ve read a few more articles and come to the conclusion that I will have to keep going to get rid of my belly fat without worrying too much about the duration of cutting. Also , I had used a 25% of deficit in my diet so I think I will be using reverse dieting soon to get things back on track.

9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:

Moderate exercisers who stocked up on the antioxidants found in green tea, called catechins, were more likely to lose belly fat while exercising than those who didn’t take them. One study put the daily dose at 625 mg, the equivalent of two or three eight-ounce cups of green tea. (Follow these steps to make the perfect cup of tea.)

Many think skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain.

This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.

If you want to lose fat as quickly as possible without sacrificing your health or sanity, lift weights 4 to 5 times per week for 45 to 60 minutes per session, and do 3 to 4 20 to 25-minute HIIT cardio workouts.

If your goal is 7-8% BF, you should probably cut for another 1-2 weeks. Then you can start reverse dieting and continue to lose a bit of weight. You should be able to get to 7-8% by the end of the reverse diet.

The biggest reason we can’t stick to our workouts? No time. Trying to squeeze a trip to the gym, with a shower and change of clothes, into a hectic schedule—especially around the holidays—can make even the most dedicated fitness buff into someone, well, less buff. But scientists in New Zealand recently found that men and women who engaged in three 10-minute exercise “hors d’oeuvres” before breakfast, lunch and dinner saw lowered blood glucose levels—a fat-busting benefit these folks showed all day long!

Hi Mike. I dont have time to workout twice like you do. AM: lifting PM: cardio. My routine is lifting, then cardio fasted first thing in the morning with the proper legion supplements. However, by the time I get to cardio, i am drained from lifting, stomach is making hungry noises and i am starving by then. Any adive on how to have more energy for cardio?? My routine is stretch 10 mins, lift 45 mins then cardio 10 mins on stairmaster. I like to add more cardio to my routine. Currently at 19% BF, goal is 17%. I am a female.

No need to be perfect. Eating junk food actually helps fat loss by keeping your hormones sharp. Don’t overdo it though. Eat junk food 10% of the time max. That’s 4 junk meals/week if you eat 6 meals/day.

One of the most effective and efficient ways to lose unwanted belly fat, or simply extra weight distributed all over, is burst training or HIIT workouts. High-intensity interval training–style has been shown to be an excellent way to burn fat in a short period of time and help improve the physical performance of athletes of all kinds. (8)

I am a little confused about the “fasted” training. You say that you want your insulin levels to be low before/while you are exercising, but you also say that you take rice dream with your protein shake before you exercise. How can you work out in a fasted state with that shake before your workout?

Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.[6]

How should I train when I cut? I mean weight lifting. I am super weak whenever I cut, and can barely lift any weights, especially if I train fasted. My HIIT is suffering from it too… I eat lots of greens, healthy fats, try to hit 1 gram per weight protein. Am I doing something wrong?

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Another downside to fasted exercise is lackluster workouts. Many people find they have less energy and focus when training in a fasted state and thus aren’t able maintain the level of physical and mental intensity they’re used to.

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)

The general serving size is 4 capsules. However, if you read the label, you’ll see I recommend 1 capsule per every 50 lbs of body weight to start and then to work your way to 1 capsule per every 25 lbs of body weight. So, for you, you’d start with 3 capsules and work your way to 6 capsules before fasted weightlifting and another 6 before fasted cardio. For me however, since I’m almost 200 lbs, I need 8 capsules before each fasted training session and that’s 2 servings of 4 capsules.

My biggest problem is I suffer from M.E (Myalgic Encephalomyelitis) so HIIT is out, but heavy weights is what im doing in the garage when I can, I am taking L glutamine, B12, Acteyl L cartine and omega supplements which have really boosted energy and sleep along with the diet.

Some people say to get rid of stubborn fat you have to ‘stop’ dieting and eat more and excercise more becasue eating less and exercising more can get you metabolism to burn up to 300 calories less.(metabolic slowdown)

To do that and lose fat (not water weight), you’d have to cut about 1,600 calories out of your diet every day! You could do that by eating less and increasing your exercise, but that’s a lot to ask of anyone.

One thousand calories a day is pretty low, so if you’ve been eating that for awhile, it may be time to reverse diet. Basically, you want to get your calories as high as possible, hopefully up to you estimated TDEE (https://legionathletics.com/how-many-calories-should-i-eat/), and then start another cut.

In fact, I’d go as far as saying that larger deficits are necessary for continuing to lose fat as you get leaner and are dealing more and more with stubborn fat. So don’t be afraid of a moderate calorie deficit. It’s a powerful tool for getting lean.

Hi Mike I weigh 84 kgs and total body fat percentage is 24%, are these workouts are good enough to bring my total body fat percentage to 8? Or do I need to do more.. I am going in the morning to gym, and having hydroxycut of 2 pills before workout along with green tea.. post workout I have whey protein and white eggs 3.Please suggest me..

I am not sure if losing some more weight would be the right thing to do for lowering body fat ratio as I am already in the recommended BMI. Would you have any recommendations to make more progress? Would BLS make a difference? Or would it be a better approach to stop cutting and focus on building some muscle instead (and cutting later again)?

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.

Hi Mike, Nice article. Very informative. I am 5′ 8 and weigh 130 pounds. My BF is 39% – Dexa scan. Abdominal (gynoid) BF is 44% vs 37% in arms. This has all happened in the last year upon turning 48. I have gained 10 pounds and I’ve never had so much belly fat. I’ve always been naturally lean and thin. I’m wondering if hormones are at play. I lift heavy weights 4-5 days per week consistently and my diet is basically the same as it has always been. Moderately clean. I use BCAA’s during workouts. I’ve never had to track calories. I do very little to no cardio. What are your thoughts?

In terms of supplements, there are some that can help you reach your goals faster. That said, they aren’t necessary to lose weight and you can reach your goals with just diet and exercise. Check this out:

Also, while I wasn’t eating breakfast, I wasn’t eating breakfast before, and I didn’t put on this fat. I remember my waist getting bigger despite working outside mowing lawns in the heat, and I didn’t understand it. Totally bogus. I wish it didn’t happen because it messed me up mentally, and I thought that I needed to exercise ultra harder to burn the weight.

Thanks Mike for the response. I drink enough water and I am taking the BCAA supplement you suggest. Since I’ve been taking the Caffeine, Green tea extract and BCAA I’ve been having these pains in my muscles. They do go away after I warm up and work out but that night and the next day, the pains in my muscles come back. After I warm up I’m ok again. I never had these pains before taking these supplements. I’m just wondering if this is a short term reaction and when my system gets used to taking them the pains will go away? This is why I asked if anyone else had this reaction?

Mike, do you think a cup of black coffee combined with some bcaa’s and yohimbine while training fasted in the morning would be sufficient enough to blast belly fat? Of course coupled with a good diet and routine.

Hi, am 40 years old and about 5’4 in height and currently weight about 136 lbs. For the past few 3 months i am on a high protein diet. ( 4 egg whites in the morning, 1 cup of coffee ), lunch is 1 small cup of rice with veggies, coffee at 5 pm then i do my work out for about 1 hour on an average – lift heavy weights. Post work out by 7 PM i take about 2 scoops of whey protein followed by dinner at around 8 PM ( Mostly boiled egg whites -4 and some veggies ).

Do not reduce calories, this is a huge no no. Reducing calories puts your body into starvation mode, and your metabolism will slow down to compensate. Your body does not know the difference between starving and diet. When you reduce your calories, your metabolism slows down so that you do not starve to death. The reason you stopped loosing weight is because your metabolism has re adjusted to your new calorie intake, if you reduce even more, it will slow down even more.

Great article, very comprehensive! One question, regarding working out in a fasted state, would eating a banana for example in the morning before the workout affect insulin levels enough to make a difference? I find the morning hunger to be distracting especially as I practice nightly fasting and don’t eat

Taken delivery of my meltdown pills this morning and it says to take upon wakening but wondered if still the case as I don’t train till 6pm after fasting from 10am. Your thoughts and advice would be great please Mike

Instead, opt for high-intensity interval training (HIIT). Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session.

I’ve now lost almost 40lbs. I had a body pod test done and I still have 12-13% bf left and a little lower belly flab/fat. How do I get rid of that last bit. And how do I lose or get rid of the loose skin on my lower belly?

10. Stay Motivated. Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.

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Hey. I’m 15 and 210 pounds. I used to play baseball, but I quit. My knees got all bad and since then I’ve gained. Is there anything I can do? Would this apply to me? If not, is there an alternative? I’d prefer not to use the powder, you know, parents and such. Thank you, I’m in real need of a confidence boost.

Partly because of genetics, including the effects of “fetal and postnatal imprinting,” or passing on likelihood of obesity from mom to baby. Research now shows that a mother’s environment, habits and diet during pregnancy can have lasting consequences on body weight and risk of chronic disease in the offspring. (2)

Hi Michael your articles are all very good, and you certainly your stuff! I’d love to know your opinion on what is more effective for fat burning out of: Staying in a fasted state to maximise it post workout for a couple of hours, versus having a post workout meal which allows your to take in a higher % of carbs such as the 100 you mention in your own plan, which would then be utilised more than stored. Thankyou

Maintain a moderately aggressive calorie deficit, balance your macronutrient intake, use weightlifting to preserve (and even build) muscle while you lose fat, and you’ll eventually have that washboard stomach.

To comment on HIIT training. You need to be aerobically fit in order to do these. Without an aerobic base HIIT is detrimental and you will not be able to do as many sets with maximum effort as possible. The aerobic base allows to recover between sets and therefore allows you to go to maximum effort when you are performing HIIT. I played squash competitively and HIIT was a requirement in order to be fit as the sport is aerobic with quite a bit of anaerobic phases to it. I had to do cardio and be aerobically fit before hitting HIIT. All professional athletes have an aerobic base before doing HIIT. To be have a good aerobic base 30 minutes for cardio at 80% maximum heart rate twice a week should be good.

Hi Mike. My goals are twofold and likely counter-intuitive and counterproductive. I’m a 48 yr old Male. I’ve been middle-long distance running for about two years now. As the weekly runs and distance fluctuate (10-15 miles in winter up to 25-40 per week in the summer) I tend to plateau and put on weight (fat) in the winter. This winter I put on about 8 lbs and decided to re-join the gym, with a goal of gaining some muscle for aesthetics and strength but also understanding that it will aid in fat loss. HOWEVER I also have a goal of running my second full Marathon in about 3 months. PArt of that training will include a couple of long slow runs per week. So for the last 10 weeks i’ve been averaging 4-5 gym workouts (kind of a push/pull/lower rotation) while also running 4 times a week (currently 25-30 miles). I’ve lost about 7 lbs already so assuming a 2lb muscle gain and 9 lbs fat loss (if that’s reasonable) I would like to double that up in the next 2-3 months. Also, I haven’t really changed my calorie intake either way. QUESTION, can i lose fat, gain some muscle, all while training for a marathon??? and if so how? Thanks, Russ

Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).

2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.

While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.

Anyway, I am considering taking Forge and use fasted training to lose the stubborn fat around my lower abs to get that flat belly I want. I do have the v-taper look going on. My lower back is virtually free of body fat though I am reducing the size of my love handles. They’re not prominent but still there. I don’t track macros but I do keep my fat intake relatively moderate. Even if I don’t get a six-pack, a tight, flat belly is fine with me. I read on the dosage part of Forge that the starting dosage for a 150 pound person is 3 capsules and the full dose is 6 capsules. Would that same dosage work for someone in the 140 pound brackets? My goal at the moment is purely fat loss, not bodyweight. I am about to start Athlean Inferno Max Size where it’s focused on building muscle/size for hardgainers and experienced weight lifters who want to add some additional muscle to their frame because it’s the simple fact that muscle burns around 7 times more calories than fat, which doesn’t. The more muscle you have on you, the higher your BMR and metabolism which in turn allows you to burn more calories at rest. That’s something I want as well. I guess you could say I’m looking to improve my body composition.

I am a little confused about the “fasted” training. You say that you want your insulin levels to be low before/while you are exercising, but you also say that you take rice dream with your protein shake before you exercise. How can you work out in a fasted state with that shake before your workout?

1) Can I take YOHIMBINE out of the routine and still achieve the same results? Is there other supplements I could consider to replace this? It’s rather hard to get your hands on this product if not in the U.S.

Your articles are great. I agree with all you have said. I started my amazing journey in late September last year and am still going. I always excersize in a fasted state. Im 2hrs on the treadmill walking with 3-4min sprints every 8mins or so. I only eat 1 cucumber,1 avocado and a celery soup each day. I just made up my own diet and it worked for me. Ive lost 40kg. Just about to start weight training though so will have to change my diet now. I dont seem to have lost much muscle mass so far but this is the first week I have felt tired so Im thinking that could be a sign. I had been researching cosmetic surgeons for excess skin, but now I think I will see what I can achieve on my own first. Wish me luck. Poppy

hello thank you for the article. im 19 y old, 6 feet and about 195 lbs, and have a lot of belly fat about 100 cm waist , but pretty ok muscles overall arms shoulders etc. Ive been cutting for 3 weeks and lost weight but not any fat or belly fat, probably just water.. now i ate very very little carbs so i think that was the problem, i have now increased calories and carbs and im eating about 1500-1700 cals a day, my intake to maintain weight is about 3500 cals a day. Am i doing right, im doing hiit cardio every day how long will it take to see results on my waist and could i for example in about 6 weeks reach a flat belly/abs? thank you very much

Yet studies over the past three or so decades consistently show how those with BMIs closer to but not exceeding 30 live longer than those at 24 and lower. The lower the BMI, the earlier comes the grim one.

I am posting a couple of my pics which display the result of 5 months of bulking and 10 weeks of cutting . I can feel that fat loss is happening since when I pinch my belly area I notice a lot lesser chunk of fat/skin in my hand. But visually , It doesn’t look a lot different. And moreover, I feel that the skin is really loose in that area. I don’t think that I have a lot of fat, but it does look like a lot coz of its looseness.

Appetite hormones, including ghrelin and leptin, control how hungry or satisfied we feel before, after and between eating. Eating chemically altered foods (which spike cravings), repeat yo-yo dieting, crash dieting, genetic factors and stress can all interfere with appetite regulation.