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I’ve just got a quick question for you. I started my cut about 3 weeks ago at about 175 lbs 14 percent body fat using your recommendations for calories/macros and I’ve been losing about 2 pounds per week. My lifts have stayed about the same and some have even slightly increased, but I’m not sure if I’m losing muscle. Should I increase calories to get back to the one pound per week range or am I good where I am?

Naturally sweet oatmeal recipes in Zero Belly Diet were the key to test panelist Isabel Fiolek’s dramatic 13-pound weight loss. “I happen to have a big sugar addiction,” Isabel admits. “But the recipes have been surprisingly satisfying for my sweet tooth.” Isabel also made dramatic health strides: A checkup after her six weeks on Zero Belly Diet revealed she’d dropped her total cholesterol by 25 percent and her blood glucose level by 10 percent. 

Welcome to LoseBellyFat.com, the premiere resource for articles, videos, and resources that will show you how to lose belly fat fast in the healthiest way possible. We interview fat loss experts, show you the best fat loss supplements, review the best diet programs, provide in-depth nutritional and exercise advice, and also have comprehensive articles that show you how you can finally lose your belly fat.

Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the amount of calories that are absorbed from food (39, 40).

People often have food sensitivities that go unaddressed for years. If you think you may be suffering form an allergy, it’s important that you report it to your doctor who may refer you to a dietitian.

That said, there are ways you can beat bloat and improve the way you feel when time is of the essence — and you don’t have to starve yourself, invest in unsafe weight loss supplements, or double up on workouts to achieve results.

“Burpees are such a great way to activate multiple muscles, get the heart rate up and burn mega calories,” says Kit Rich, celebrity trainer and co-owner of SHIFT by Dana Perri. “In one single burpee, you work your legs, arms and abs and you also elevate the heart rate to increase cardiopulmonary strength. If you’re looking to lose weight, incorporating them into your workout routine is a must.” Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC agrees: “This exercise will burn major calories, diminish fat and reveal your muscle tone. There is no other exercise that works as many muscle groups as the burpee.”

Take more with boiled or raw vegetables this very day. You can employ thin vegetable and chicken soup to lower belly fat. Make certain you consume something every 2-3 hours. This raises your metabolic charge and stabilize the blood glucose levels. Taking five to help six servings of vegatables and fruits will prevent yearnings for food. Stay away from high carb fresh fruits like banana, apple company company etc. If you will be a person which regularly does activities, you can keep going your exercises and these changes inside diet. If you’ve got not started training, start with delicate exercises like wandering for 20 a matter of minutes.

SMART goals are: Specific, Measurable, Attainable, Realistic and Time constrained. For instance, instead of saying, “I want to be stronger,” your goal is something like, “I want to be able to bench press 100 pounds, three times in a row, three months from now.” Or, “I want to lose 10 pounds in the next 4 months.”

I made a post on how to lose belly fat. I know so many of you want to know how to lose belly fat for teenagers. The more information you give me on your struggles the more I can help you. Just simply let me know where you are struggling most and I will help you fix it. Subscribe to my rapid weight loss tips on youtube.

Craving something sweet? This fruit — along with colorful radishes, tomatoes, and carrots — contains arabinogalactans, a plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The fiber also kills E. coli and klebsiella — two types of bad bacteria associated with carrying excess weight, Kellman says. Chop kiwi into grilled chicken salads or purée into smoothies for a colorful and sweet kick.

How It’s Done: Sit upright and breathe deeply, drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Gradually increase the amount of time you can contract and hold your abs.

This product was not for me it gave me stomach cramps at one point I thought I was pregnant bc of the pounding and thumping that was occurring inside my stomach I am not pregnant but this gave me terrible stomach pains and I could not sleep at all I will stick to green tea pills

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Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.

Good Strategies: Spread fresh produce consumption over the day, so at any sitting you’re not eating more than one-third of the recommended daily total of 4½ cups. You can also shrink produce by cooking it, creating a more compact serving, Bonci says.

You don’t need more than 1 to 1.2 grams of protein per pound of body weight to maintain lean mass so long as your calorie deficit isn’t too large and you’re weightlifting at least a few times per week (and training your entire body).

Consume this composite for five days in the mornings. Consume it on an empty stomach. You should make 10 days pause if you intend to iterate the process again. Iterate the process only if you need to.

It’s not carbs, per se, that lead to belly fat; but the type, researchers say. In fact, whole grains are a dietary staple of people with the littlest middles. A Tufts University study found that participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta). Further research is required to figure out exactly why this is the case, but the hypothesis is it has to do with the high fiber and slow-burn properties of whole grains. When it comes to diet, being unrefined is a good thing!

Eliminate 500 calories a day from your current diet. When you’re ready to start losing weight, take it slowly. You can easily reduce your daily food intake by 500 calories through eating smaller portions, swapping high-calorie foods for lower-calorie options, or skipping high-calorie food choices altogether. Switching from high-fat sweet coffee drinks, such as caramel lattes, to plain coffee or espresso, or substituting water for sugary sodas, will help make the weight loss easier.[15]

Are you planning to workout fasted in the morning, and also at 5:30pm? Yohimbine is a stimulant, so you’d have to assess your own tolerance and reaction. I wouldn’t take yohimbine unless you’re 1) cutting, and 2) in a fasted state.

Great article again!! Im wondering, will a protein shake in the morning ruin your fasted state? I usually drink one before morning workout just to not feel too hungry and add coffeine pills when doing cardio…

Let’s use an extreme example. Suppose you eat one entire bag of potato chips a day. If I said never eat potato chips, it’s likely the restriction will build up cravings and you will binge eat eventually.

Hi Mike. I currently use both yohimbine and VPX supplements for my fasted training. I see that the ingredients in VPX include yohimbine and I require 15 mg for an effective dose. Should I be reducing my intake of the yohimbine supplement because of its presence in VPX? What is the effective amount of yohimbine in the VPX supplement?

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!

I do have a question though. You might have said this and I simply missed it, but would you recommend some type of post work-out protein isolate after working out? I know your consuming protein afterwards, but that’s a slower metabolized type of protein that won’t help with the recovery of your muscles as fast as an Isolate would. What’s your take on that?

As noted by Time Magazine, sometimes the only thing standing in your way is a lack of commitment to your own health. “Are you committed to the work needed to lose belly fat? ‘Reducing belly fat takes a combination approach of a low-calorie diet that is high in fiber and low in carbohydrates and sugar along with cardiovascular and weight training,’ Dr. Kashyap says. “If you are willing to do the work, you can move past genetics and lose it.”

It can be hard to find time away from your baby in the early months, so try these exercises that you can do with your infant. Take caution when completing them. You may want to practice first using a doll or a rolled-up blanket or towel that’s the same size as your baby. Do the moves full-out only when you’re certain there’s no danger of dropping your baby. Make sure you’re fit enough, and have a good enough sense of balance, to assure your and your baby’s safety.

before beginning a program of physical activity it is important to consult a doctor. The “belly fat workout” is not meant to substitute for the guidance of a professional and is for illustrative purposes. So it is you who must choose how often, when and how to train with full responsibility.

Thanks for the article! Great read, as usual 🙂 what are your thoughts on Effedra? It’s been really popular in my gym as of late. I’m kind of skeptical. Does it work as good as people say? Would it interfere with Forge?

Keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 15 seconds.

Non-starchy vegetables are typically flowering parts of the plant. Lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes are all considered non-starchy vegetables.

Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial (27, 28, 29).

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The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. There are 3 causes of the lower belly bulge:

It’s the best fruit for weight loss. That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.

1. Broccoli. Loaded with Vitamin C and high in fiber, broccoli should be part of you weight loss diet. Stir fry it, steam it, or even microwave it – but be sure to include broccoli in your weight loss diet.

If you do get a sugar craving while you are going cold-turkey on this, carry around a pack of Sour Patch Kids candy (or your favorite alternative), and eat one and then drink a glass of water. There’s less sugar and calories in the candy than in that other beverage you were about to drink.

Essentially, belly fat takes two major forms: subcutaneous fat (the visible kind just below the skin — that roll of blubber you can grab hold of) and visceral fat (which is embedded deep within your abdomen and wraps around the organs clustered there). Though the first kind of fat may be more damaging to your looks, the latter kind poses the far greater health risk. And, weirdly, this fat is not always evident. Even if you’re not overweight, you still could be packing a lot of visceral fat.

My question is, things are still moving (around 1.1lbs average loss per week), but how slowly will things move getting to 10%? I’d love to hit 9% but it feels pretty slow right now (compared to the former 1.5 to 2.2 lbs lost per week). I’m doing well for calories and have room above BMR still and nutrition is excellently managed as per muscle for life.

Mike – My wife and I have been loving your books and plan! I have been working out for the past 8 months, at 20% BF, but just now on WEEK 3 of your cutting plan and taking Forge/Phoenix. My weight has stayed right around 161 lbs (5’8/38yrs old). I may be impatient but I feel like I should be losing more! 🙂

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

I have been cutting for 18 weeks now and have gotten myself down to ~10% body fat. I am able able to see outlines of upper abs when relaxed, but I still have a decent belly bulge in lower abs; not the nice flat belly all the way down that I am striving for. When lightly flexed, the bulge goes away..

To get a flatter, more defined stomach, you need to concentrate on core exercises that tone and strengthen the abdominal muscles. However, you should not keep your hopes tagged with only these exercises. In order to see an overall effect, as in a flattened stomach and a strong, toned, and healthy body, you need to perform other fat-burning exercises as well. This way, you will teach your muscles to be able to lose the excess fat. The following stomach toning exercises are effective, simple, and don’t require any equipment.

My apologies on the lengthy post, but I’ve been reading a lot of your articles and combining all your knowledge to set the correct regimen for myself based on my time schedule and goals. I would appreciate your assurance that what I’m doing and understanding is correct.

Melt Away All Your Unwanted Stubborn Body Fat in Just 14 Days. THE 2 WEEK DIET is a revolutionary new dietary system that not only guarantees to help you lose weight, it also promises to eliminate more body fat – faster than anything you’ve tried before.

In one study, obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.

My weight loss doesn’t seem to follow a fixed pattern , sometimes I don’t lose the slightest of a pound in a week and then the next week I will lose 1 pound making it 0.5 pounds in a week as an average. I think I’ve committed 1 mistake and that was that I didn’t recalculate and reduce my daily intake according to my weight loss in these 10 weeks. Would that have caused a hindrance in my progress ?

Add in fresh fruits and vegetables at every meal. Make sure at least half of your plate is filled with produce. These low calorie foods are high in nutrients and can help you lose weight and reduce belly fat.[6]

Sometimes you exercise adequately and adopt a host of natural remedies to lose belly fat but still you can’t. If that’s what happening with you, you need to analyze your lifestyle and make some small changes. These changes are very small but may need a while to convert into a habit. If you really want to get rid of your abdominal fat, you better start bringing these lifestyle changes from now itself.

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.

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4. Vertical Leg Crunch – Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. Do 1 to 3 sets with 12 to 16 repetitions.

I’ve lost over 110 pounds over 2 years but my belly still holds a lot of fat and when I measure it and then put in a body fat percentage calculator, it says I have 27% BF which is totally demoralizing as I’ve worked at it for a long time now. It feels like I’ve forever been in a caloric deficit but I’m not seeing any fat coming from my mid-section. I’m currently changing it up at the moment by drastically cutting sugar out of my diet and taking in around 100g of carbohydrates a day, 5 days a week and having 2 high carb days as I’ve heard it’s good to shock your metabolism to carb cycle. My protein intake daily is 140-180g and my fat is between 50g-95g.

Is it (only a protein shake) enough for you or you eat something else later, before lunch? I do my workouts at 5-6 am and have a protein shake after and some meal (usually eggs with veggies). Next meal is a lunch at 12-1PM. I would imagine if I only have a protein shake as a breakfast then I would be very hungry in 1 hour. Don’t you?

The most important criteria in choosing the best fat-loss cardio workout for you is the one you’ll stick with over time. Choose from any of the following (or tell us in the comments what your go-to cardio workout is):

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Hello Mike! Concerning the example of your lunch meal consisting of chicken and salad with balsamic vinegar, if you add extra virgin olive oil or virgin coconut oil to the salad or cooked some vegetables with this would that influence the level of insulin levels when was time to do your cardio?

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Unfortunately, this doesn’t count as fasted training. Does it still work? Yes, but not nearly as well as ingesting solely BCAA’s. Keep in mind that building muscle, maintaining, or losing fat can all be done WITHOUT supplements–we all know how pricy they can get– which Mike has acknowledged many times in the past. The suggestions he lays out are just that–suggestions and you can use as many or as few of these suggestions as you want. That’s what’s so great about his work–he references pretty much everything and explains what it is and why he uses or suggests it, allowing you to take this information and fit it into your plan. Quan, if BCAA’s would put a dent in your pocketbook, then just stick to the protein pre and post workout and keep hittin’ it hard–just my thoughts. Best luck to you.

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.

I am currently roughly at a 10-11% bodyfat and eating around 2000 calories and having 3-4 strength trainings – no cardio. I would like to go down to 6-7% bodyfat. I am planning to reduce slightly my calories and implement additional gym activities to accelerate the fat loss…. 2 questions..

Hey Tom, congrats on the weight loss so far! As long as you remain in a calorie deficit, the beer gut will eventually disappear. Fat will come off different parts of your body at different rates, so don’t get discouraged! it’s down to your particular body, and how it likes to store fat.

So I just got Phoenix and I’m looking to really start burning fat again anyways I have some questions. First, do I only take 1 pill for the days I’m working out on? And when is the best before, after, during? Second do they work just as well on days im in the weight room? Also I have just found out I have some issues with bloating and it seems to have been holding me back from losing fat. I believe the sodium to potassium levels are the reason why. So once I raise my potassium levels do you think my booting will improve becuz it’s not only affected my stomach but my metabolism as well. Thanks so much man, this has been pretty stressful but I’m happy I have you to help

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.

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Sharing his story, he wrote: “I have two young kiddos and a very supporting wife, and the thought of keeling over at 40 because I was overweight and them having to be the kids at school who’s dad died because he couldn’t say no to Cool Ranch Doritos wrecked me.

Add in fresh fruits and vegetables at every meal. Make sure at least half of your plate is filled with produce. These low calorie foods are high in nutrients and can help you lose weight and reduce belly fat.[6]

Bok choy, spinach, kale — healthy organisms in the gut, which needs trillions of good bacteria to function at its best, says Lipman. Look for ways to incorporate greens into every meal: Add sautéed kale to scrambled eggs, eat a spinach salad for lunch, and try a stir-fry with bok choy for dinner.

The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. People who have lost body fat and muscle mass may notice that they don’t have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.

Arrange 6 lean beef tenderloin cubes and, separately, yellow squash wedges onto skewers. Brush with 1 1/2 tsp olive oil, sprinkle with rosemary, grill until done. Serve with 1/2 cup steamed quinoa with grated lemon zest to taste.

When we set out to lose weight, many of us focus on getting a toned, flat stomach first. After all, it’s motivating when you find yourself slipping into jeans that haven’t fit you in years, and the compliments that come flying your way can help you stick to your healthy-eating and exercise routines. What’s more, losing fat around your middle is a surefire way to improve your health: Research links larger waist size to heart disease, diabetes, and even some cancers.

Sept 2015 no flex and flex(http://i605.photobucket.com/albums/tt139/WabbaJ/Workout%20progress%20pics/Sept%202015%20no%20flex.jpg); (http://i605.photobucket.com/albums/tt139/WabbaJ/Workout%20progress%20pics/Sept%202015%20flex.jpg)

‘Do these exercises three to five times a week in addition to fast walking or running three times a week,’ advises top personal trainer Caroline Sandry. ‘They should only take around 20 minutes, so if you have time you can add them on to the end of your cardio session, or do them as a stand-alone routine.’

Sit with your feet on the floor, knees bent, hands beneath your knees for support. Keeping your chest lifted and shoulders back, engage your ab muscles and raise your lower legs until they are parallel to the floor (your knees should still be bent) and you are balancing on your sitting bones.

No! There articles here and there all over the internet, but do not believe you can get rid of that stubborn belly fat so fast. At least, not on a healthy way and the result will not be long. Bell fat is the hardest to get rid of and continuous training and diet is needed.

Spider crunches for that desirable abs. For spider crunches, start in a push-up position. Now, lift your left leg and bring it close to your left arm. Return to the starting position and repeat with right leg.

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.

Hi Mike. I love to see that you write us back. 🙂 I’m really ready to lose this fat on my body. I can’t take it any mOre and I’m ready. I’ll let you know how I do with what you put in this article and once I can afford to in a couple weeks I’ll buy your book. Thank you

Blueberries are also proven to diminish belly fat, so make a point to throw them in your salads and smoothies. Pineapple is another belly-fat-fighting food since it contains an enzyme that helps ease digestion and banish bloat, making your belly look and feel flatter. High-fiber foods like pears, berries, veggies, beans, and whole grains have the same effect. Plus, they keep you feeling full longer, just like healthy fats, helping you consume fewer daily calories and reduce your overall body fat.

6. Eat More. Eating tons of healthy foods won’t make you fat. Especially not if you exercise 2-3x/week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:

Cut to the core. To attack your fat even more effectively, target the deeper layers of muscle along your abdominal walls by doing Pilates, yoga, and mat exercises such as crunches and push-ups. Core training will help you develop well-defined muscles in your back, chest, and abdomen.

Monounsaturated fats, or more simply MUFA, may help you lose belly fat. Research suggests that a diet rich in MUFA may be more effective than a carbohydrate rich diet in burning belly fat. While a carbohydrate rich diet appears to increase belly fat, there is evidence that a MUFA-rich diet helps get rid of belly fat – even in the absence of exercise. A study published in the journal Diabetes Care showed that participants who ate a diet rich in monounsaturated fats lost more stomach fat than those participants who consumed the same amount of calories but less of the healthy fats. A study published in the journal Diabetes Care showed that participants who ate a diet rich in monounsaturated fats lost more stomach fat than those participants who consumed the same amount of calories but less of the healthy fats. Not only does it help burn belly fat, but MUFA also help control satiety, reduces risk of diabetes and confers cardiovascular benefits. Therefore, including MUFA in your 5 daily meals and snacks will help you stick to your calorie controlled diet to lose belly fat. Include one serving of MUFA at every meal.

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A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.

Weight loss is a mathematical equation: you simply need to take in fewer calories (of whatever you prefer to eat) than you use each day. So, yes, you could still lose weight. That said, you won’t be a healthy “thin” if you don’t nourish your body with good, whole foods, including plenty of fresh fruits and vegetables. Plus, fruits and veggies aid in weight loss by helping you to feel full (taking up the space in your stomach you might be tempted to devote to less healthy options).

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.

Mike- thanks for all the great info. Elsewhere, I have read that keeping the belly region warn during cardio should improve blood flow to the stubborn fat areas, hence increasing the ability of those fat cells to release fat. Your thoughts? Use of belt, capriscan or other topical cream? Thx

If you want to lose belly fat, the last exercises you should do are “ab” exercises. Sit ups, crunches, and leg lifts will not get rid of your belly. To lose weight you want to use movements that make your heart pump and stoke your metabolism – and that means using exercises that involve your major muscle groups and accelerate your heart rate to the upper levels. With that, here are 8 exercises for losing belly fat:

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To go one step further, you can make your drinks and juices. Most of the juices we buy contain unwanted chemicals and a lot of sugar. If you prepare your drinks, you can use bio fruits and vegetables without adding any sugar. It may not be as delicious, but certainly healthier.

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. If you’re just not that into downward dog, any sort of relaxation exercise (even simple deep breathing) can help. The key is to lower levels of the stress hormone cortisol, which is linked to belly fat. (Try these two-minute stress solutions to calm down fast.)

5. Long Arm Crunch – This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. Do 1 to 3 sets with 12 to 16 repetitions.

Hey Mike. Here, you recommend taking Phoenix fasted prior to working out, but previously (and on the product page for Phoenix) you suggested taking it only with meals (I think to give the 5-HTP a chance to work). Are there pro’s and con’s to both and which method is superior? Thanks as always.

Meditation and moments of peace with calm breathing throughout the day are important; as is smiling and occasional belly laughs. Have happy/smile triggers; pulling up to a stop sign, the phone rings, see a pretty girl . . . .

There is no healthy diet out there in which you can lose more than 10 pounds in a week. It’s unrealistic and not attainable in the long term. Stick with a balanced diet that is with lower calories, and healthy choices, but with a consistent exercise plan.

Obese people who consumed a tablespoon or two of vinegar daily for eight weeks showed significant decreases in body fat—particularly visceral fat—according to a 2009 Japanese study. “One theory is that the acetic acid in the vinegar produces proteins that burn up fat,” explains Pamela Peeke, M.D., professor of medicine at the University of Maryland, author of Fight Fat After 40.

Strength training also helps keep extra belly fat away. A study published in a Obesity in 2010 showed that regular resistance training prevented regain of visceral fat a year after women lost the weight through a low-calorie diet.

This is a common problem when you are trying to lose weight. When you are about to give up think why you started. Take a picture of you showing all your fat and look at the picture when you are thinking about giving up. Look at it and say ”I want to change this!” Find a body (on the internet) that you want to get one day. By looking at it, you will suddenly feel as if you really need to change your body. Believe you can do it.

Long story short I normally work out after dinner – about 8pm and often find myself having a snack before bed as a result. This morning I switched my routine to a morning workout (legs day – not sure why I chose leg day)! Any way I was surprised at how easy I found the lifting – more energy than expected and the bonus is I had breakfast after so feel less likely to snack.

I then went on a heavy lifting program 5 days with one cardio day to try and build some muscle mass while eating at a surplus for 6 months and probably got up to 19-20% but added a half decent amount of muscle (I had very little before as a result of the long weight loss).

The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat. The foods with the highest ratio of fiber relative to starch are vegetables (can you say 9 or more servings a day?). By the way, if you think beans, corn, and potatoes are vegetables, that is part of the problem. They are starches, especially when you are after a six pack. The foods high in protein are eggs, and all lean cuts of meat. Cheese & yogurts, while high in protein, can add to the fat and sugar burden so a six pack diet uses dairy foods in small amounts only.

2. Without moving your hips or shoulders, open your raised leg to the right and raised arm to the left. Now, concentrating on your abs, return your raised leg and arm to the center. Do 10–12 reps, then switch sides and repeat.

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.

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Betaine. Betaine is a compound found in plants like beets that improves muscle endurance, increases strength, and increases human growth hormone and insulin-like growth factor 1 production in response to acute exercise.

There’s loads of advice out there regarding how to lose weight quickly, and often with the least possible effort involved. And while your primary reason for wanting to learn how to lose belly fat may be due to vanity, there are also loads of convincing health reasons for wanting to trim down your waistline as well.

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Keep a calculator handy. To calculate your waist-to-hip ratio accurately, measure the narrowest point of your waist and the broadest part of your hip. Divide the values you obtained from the measurement and you have your ratio. The waist-to-hip ratio is a more accurate parameter to measure BMI. Those with a waist-to-hip ratio of 0.8 are susceptible to cardiovascular disease and stroke.

Good article. I have been perplexed by belly fat since I gained what I call sh** weight 16 years ago (at age 27). I call it sh** because I put this on without stress, medications, excess calories, beer and cigarette consumption, and poor sleep habits (I was going to bed around 11:30-midnight every night or so).

In this article I’d love to talk to you about some of the belly fat diet tips that I’ve been passing down to people over the years. This is part of my ‘how to lose belly fat‘ series which I created to help resolve some myths and mistakes about how to lose belly fat.

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.

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

In a study of more than 2000 people, those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they did drink (12).

The Pallof press is another simple move you can easily learn and execute. Wrap a long resistance band around a stable pillar so that it’s at your chest height — or use the pulley machine at the gym and lower the handle to chest height.

Thanks for your answer!! I don’t know about caloric deficit while carb cycling, but I think that you decrease carbs in low carb days to be in a caloric deficit and try to burn extra fat gained in high carb days. I’m not very sure about this.

These machines usually come with workout recommendations that include cardio and total-body strength training as well as a nutrition guide. These measures are what help you lose belly fat, not the ab machine.

Cold water helps to increase the metabolic rate of your body. This way it burns more calories. Personally, I think there is nothing better than drinking mineral water. Get rid of those sweet, artificial beverages. Green tea is another alternative as it contains components that support fat burning.

Follow the adage “abs are made in the kitchen.” Most personal trainers suggest that losing belly fat is 90 percent diet and 10 percent exercise. If you do not eat a well-balanced diet, this step is extremely important.

Why It Beats Bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should—topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.

My problem is not weight loss but its the fat loss. Ive lost around 3 kgs in 9 weeks which is not bad i guess , but i feel that i havent lost a decent amount of fat around the love handles . Ive lost some muscle as well even though i take good amount of protein and also 10gms of BCAAs before faster workouts. Dont know where am i going wrong or maybe i should just wait ?

Fantastic article! I was just wondering if you had any alternatives to the caffeine intake (including the green tea extract). I rarely drink coffee and I don’t ingest it for personal reasons. Thanks! 🙂

Hi Mike. I currently use both yohimbine and VPX supplements for my fasted training. I see that the ingredients in VPX include yohimbine and I require 15 mg for an effective dose. Should I be reducing my intake of the yohimbine supplement because of its presence in VPX? What is the effective amount of yohimbine in the VPX supplement?

I’m following BLS training program and macros for cutting (I’m at around 1800 kcal) and have been doing my workout and cardio fasted. Basically I do the 5 days training split upon wake up and on the “rest days” also do some cardio upon wake up. Besides this I end my workouts with 10-15m cardio — I take 10g BCAA + 2g HMB before the workouts.

The first help achieving flat tummy may be to remove all the processed food from your property. Replace the processed food with nutrient packed up and fiber wealthy food like fresh fruits, vegetables, poultry, toned beef, whole grains, low-fat dairy, beans, nuts, signs etc. Do not retail store hot dogs and sausages or candy bars on your property. Avoid all carbohydrate food for any first day. Start drinking 10-12 decanter or glass of water to cleanse your components and to take away the fat from your system. You can additionally try fasting with regard to one- to three days before you start the effort for any flat tummy. Challenging fasting take just 3-5 apple cider white vinegar drinks.

Bacteria present in the gut have a very crucial role in the digestion of food. Its imbalance can actually disrupt the digestion system leading to a puffed belly. Indulge in probiotics like Greek yogurt in order to meet those sugar cravings without gaining extra pounds. It helps in improving intestinal mobility and thus eases digestion.

Fish oil is the best source of fat to lose your belly fat. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start. Check Carlson Fish Oil: 1600mg omega-3 per tbsp.

I’m a female, am alittle above 5’7″, and weighed about 150 lbs when I started working out. I’ve been working out for about 2 years really hard now. I used to run 5 miles a day, then after about a year, slowly went down to 2 or 3 a day instead. But I run every day. If I’m not running, I’m lifting weights, on a stair-stepper, or on a stationary bike. I’m at the gym for around 2 hours a day and eat very clean. The first few months I started working out, I felt great about myself, but recently I feel myself falling back into worse moods. I’ve noticed these past 2 years, I’ve maintained my weight of 150, but I recently went to the doctors and turns out I now weigh 158 lbs. My belly feels like its getting bigger although I still go to the gym 6-7 days a week for 2 hours at a time. All I really seem to eat is big salads, soups, and turkey, and yogurt. I don’t know if I’m not eating the right foods, the right amounts of foods, or something’s wrong with my exercising habits. But honestly, any advice could help. Thanks for taking the time to read! have a great day.

I’m 5ft2 and I’m 18 i weigh about 11 stones but I’ve got more muscle on my body I don’t know how to get rid of my belly fat because that is all that’s left as fat on me that makes me feel uncomfortable?

Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.

The core is made up of abdominal muscles and the muscles of your lower back, pelvic floor and hips. It has a total of 15 muscles in all. So, to get a flat tummy, you need exercises like planks and push-ups to target all these muscles. These exercises include:

Hi, I have a question (btw, amazing article, thank you). I don’t like lifting in the am because it drains me and affects my job, will your concept still work if I cardio in the am and heavy lift in the pm? Thank you

You know that ginger is a natural digestive aid but did you know that ginger is a thermogenic? Thermogenic agents increase body temperature thus helping burn fat more effectively. Your belly fat may be due to one of the various reasons like overeating, age-related reduction of hormone, lack of exercise or stress. Ginger can practically solve each of these issues. Ginger is also said to suppress cortisol production. Cortisol is a steroid hormone essential for energy regulation and mobilization. So, have ginger tea daily to aid your efforts of losing belly fat.

Honestly, you are still pretty young so I wouldn’t recommend restricting calories and dieting down. You are still growing and this is a great time to build some muscle. I would try to keep an eye on the foods you are eating and try to avoid overly processed options. As you gain some more muscle you will notice a difference in the way you look. Keep up the work in the gym. 🙂

Eating more and more processed and packaged foods, with a decrease in fresh plant foods. The most substantial dietary change to happen in the last century include over-consumption of high calorie foods including processed vegetable oils, sugary drinks, fast food and all types of sweet snacks.

A handful of almonds packs a serious fat-burning punch: One study of overweight adults found that eating about a quarter-cup of almonds for 6 months led to a 62% greater reduction in weight and BMI. And eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat, a 2015 study published in the Journal of the American Heart Association showed. For added effect, eat almonds before working out: The amino acid L-arginine can help you burn more fat and carbs.

Some people have a strange habit of chewing something or the other all day long. For meeting this craving of chewing, they often end up eating gums, which do no benefit to the body at all. An amazing swap is to try munching on dry fruits like almonds, which will actually be beneficial to your body and provide it with those necessary nutrients at the same time.

A few weeks ago I was sitting in a Denny’s, and they had a menu on the table which gave a breakdown of how many calories is in all of their food. I looked down the list, and it made me raise my eyebrows. Do you know what the highest calorie items were? Have a guess…

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If your belly is sapping your body confidence, don’t despair. The reason for your puffy midsection may well be bloat, not fat. That’s because one of the worst culprits for this problem—a slow digestive system—is common among women over age 40. However, exciting research now suggests you can get your digestion moving and beat bloat with a few easy menu and lifestyle tweaks. Put all of these ideas into effect right now, and you should be flatter, sexier, and fitting comfortably into your clothes in less than a week. (Repeat after us: No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.)

I’m 5’9 150 pounds and I’m assuming my body fat percentage is probably under 15. However, like you iterated in this article, it is incredibly hard to shed that fat around the waist area, any simple tips?

Some diets preach weight loss and 6 pack abs if you remove all carbohydrates from your diet. That’s crazy. Your body needs carbohydrates for energy. When those are restricted you will purge on bread and pastas.

You don’t have to be the next Usain Bolt in the making to enjoy some serious belly-slimming results from hitting the track from time to time. Even a moderate-rate jog a few times a week can blast through that belly fat; in fact, a study conducted at Duke University Medical Center found that, over the course of an eight-month study, overweight adult study subjects who jogged 12 miles a week lost the most belly fat and burned 67 percent more calories than participants who did an equivalent amount of resistance exercise, or a combination of cardio and resistance work.

You need to distinguish between the time you spend in bed, and the time you actually get some good quality sleep. You might be in bed for 10 hours, but if you only get 5 hours sleep due to different factors disturbing you (stress, noise, pain), that’s not going to be enough for your body and mind.

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.

You need to tackle this problem to stay healthy and look good at all times. You can reduce your belly fat by abstaining from some kinds of sugary foods and sticking to low-carb foods, vegetables, and foods with high fiber content.

Hi Mike! You’ve said before that you can lose fat without cardio (albeit more slowly), although you will need cardio to get single digit lean. I was just curious why that is? Wouldn’t you theoretically keep losing fat if you maintain a deficit and are diligent with your weight training? Is the reason because eventually your metabolism would slow down too much? And cardio helps prevent that?

Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared.

How does it work? Spikes in blood sugar, which you get when eating a high carb diet, signal your body to store fat in the abdominal area. However, monounsaturated fats counter these spikes in blood sugar, keeping blood sugar levels steady and thus preventing belly fat accumulation.

Hello Mike! Reading again your article, another question appeared. Actually I’m in 73kg 22% fat. Being in caloric deficit I’ll arrive to 72 kg, but at that weight the caloric deficit of 20% wont be the same amount as when I had 73kg, the values of TDEE for 72kg are new ones.

What’s up Mike, hope all is well with you. So I bulked for 6 months gained about 18 pounds went from 10%-16% 175 pounds to 193 pounds. I have been cutting started at 193pounds now for a while I’m in my 14th week of my cut I’m sitting at about 178pounds. My BF% now is about 9-10% and I’m still losing about a pound a week and I feel good, I use IF daily for about 16 hours a day and everything feels like it is still on track, but I still have a little bit of hip fat to loose before I’m to the shredded point. I started my cut at about 2,200 cals and I have since dropped them for the past month down to about 1900-2000. My question to you is should I start to reverse diet my calories up 100 per week to get back to maintenance? If so should I definitely be able to lean up some more while bringing the cals back up since I will still be in a deficit for at least another month before I hit TDEE right? My goal is to get around 7-8% then start to bulk again. What route do you think I need to go? Thanks, have a good day.

People often have food sensitivities that go unaddressed for years. If you think you may be suffering form an allergy, it’s important that you report it to your doctor who may refer you to a dietitian.

Why it works: This plank uses your entire core to keep your body stabilized and burns additional calories by adding movement (dragging yourself along the floor). It mixes cardio, stability, and strength training to get you fast fat-burning results.

Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.

Since the hunger craving will kick in you need to find alternative sources of food. The best types of food to add to your diet are low calorie-density foods. These are foods packed full of water and fiber, which help you feel full but don’t contain as many calories.

Personally I get my caffeine from my pre-workout PULSE, which contains a dehydrated and concentrated form of caffeine (caffeine anhydrous) shown to be more effective for improving performance than what is naturally found in beverages like coffee.

You are missing the essence of the article. People who are overweight can lose 20 lbs, and this is an example to encourage these people that this target is achievable, as this article is mainly aimed for overweight people. Of course if you only need to lose few pounds then you need to apply your logic and discretion not to become anorexic.

2. It dramatically increases your basal metabolic rate for several days after each workout, and research shows this type of training can result in hundreds of more calories burned than workouts performed with lighter weights.

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.

Some days, you’re a kale smoothie-guzzling, bok choy-chopping wonder. Other days, you’re alllll about that candy bowl. To balance everything out, add these incredible foods that beat belly bloat to your diet.

– This will help you to balance your blood sugar levels and prevent insulin resistance. It slows the absorption of carbs and sugars (a combination of certain foods can lower the meal’s glycemic load – the speed at which food gets absorbed into the blood as glucose). This would make you less likely to store fat or develop diabetes. You can also consume ACV to get similar effect.

I’m looking to incorporate creatine along with your fat burners and pre-workout supplements. Do you lean one way or the other to someone doing this? Are there any negative side effects to fat loss by implementing creatine?

Want your metabolism stoked all day long? Of course, you do—and making it happen is as easy as sitting down to a protein-rich breakfast. In a recent study of 21, half were fed a breakfast of bagels while half ate eggs. The egg group was observed to have a lower response to ghrelin (the “hunger hormone”) were less hungry three hours later and consumed fewer calories for the next 24 hours! Bonus: Egg yolks contain choline, a nutrient with powerful fat-burning properties

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

– this week my weight just before the weekend went from 13.10 to 13.4, the evening wanted to cheat I did a 1 hr bike ride, porridge, veg, eggs, cous cous, onions, peppers etc @ 12% fat for the day. I had my drunken night out I had 6 double vodka and tonic waters finished off with a chicken Shish with a large pitta salad and mayo I weighed myself this morning I was 13.9 why such a big difference?

I usually train in the mornings and after recently reading TLS on your recommendation I have started taking 20g protein and high GI carbs 30 mins pre workout and now I’m confused whether or not I should be doing that or going back to training in a fasted state as I had in the past? Some clarification would be appreciated. Thanks

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In this study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent abdominal fat regain, while those who did not exercise had a 25–38% increase in belly fat (25).

Hey Mike! I am following your methods pretty closely and bought a bunch of the supplements and think they’re great. The main one I’m having a hard time getting the most out of is Forge, because working out fasted is hard for me. Would Forge be useful to take at any other time of day, such as a period I’m fasted but not directly pre-workout?

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Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat.

A starch is a complex carbohydrate. It’s a polysaccharide, so it contains a long string of sugar units, particularly glucose. This explains why starches cause a big spike in insulin production and become problematic. They require digestion before becoming available to the body. They’re first broken down into simple sugars and then the body can use them as energy.

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.

As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate, or the number of calories the body needs to function normally. On top of that, women have to deal with menopause. “If women gain weight after menopause, it’s more likely to be in their bellies,” says Michael Jensen, MD, professor of medicine in the Mayo Clinic’s endocrinology division. In menopause, production of the hormones estrogen and progesterone slows down. Meanwhile, testosterone levels also start to drop, but at a slower rate. This shift in hormones causes women to hold onto weight in their bellies. The good news: you can fight this process. Read on.

Uniquely, you can follow your bodyweight overtime so you can make adjustments after this week. However, given that your focus is one losing body fat in one week; use this calculator to find your baseline current caloric intake you need to maintain your weight.

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.

The bicycle exercise: Tips to reduce belly fat will be incomplete without the bicycle exercise. Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles . In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.

Awesome news: Turns out marathoning for an hour on the treadmill isn’t only boring as hell, but it doesn’t even give you that great of a workout. Experts say if you’re trying to flatten your abs, one of the most effective methods is actually interval training, which means incorporating short bursts of high-intensity burnouts into whatever you’re doing, whether that’s running, squats, whatever. And bonus — it’ll keep you burning calories for up to 16 hours post-exercise. Um, we’ll take it.

Loosing belly fat is not only for the appearance sake, but it is important to shed the extra fat on your belly for health reasons. A pot belly that men usually develop is a sign of bad health and needs to be reviewed. Women too need to keep a check on their weight in order to stay fit.

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)

In a 2009 study published in Metabolic Syndrome and Related Disorders, older individuals who raised their heart rate to 75 percent or more of their maximum heart rate, a level considered high intensity, and burned 1,000 calories a week for 12 weeks lost notable amounts of visceral fat. Those who burned the same number of calories with low- or moderate-intensity did not experience the same reduction in belly fat.

Belly fat can make your jeans feel extra snug, but really there’s something way worse about the stuff: When white fat expands in your abdomen nestling deep among your organs, it sets you up for some serious health trouble.

Melt Away All Your Unwanted Stubborn Body Fat in Just 14 Days. THE 2 WEEK DIET is a revolutionary new dietary system that not only guarantees to help you lose weight, it also promises to eliminate more body fat – faster than anything you’ve tried before.

There are many natural ways to reduce fat. Garlic, onion, ginger, cayenne pepper, cabbage, tomato, and spices like cinnamon and mustard are some of the fat reducing foods. Consuming a few cloves of raw garlic and a one-inch piece of ginger every morning is good for fat metabolism.

Yes you definitely still need to plan/track macro intake when carb cycling. I’ll be talking more about it in my next book as it’s kind of an “advanced” dietary strategy. It’s not entirely necessary IMO.

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.

I have been cutting for 18 weeks now and have gotten myself down to ~10% body fat. I am able able to see outlines of upper abs when relaxed, but I still have a decent belly bulge in lower abs; not the nice flat belly all the way down that I am striving for. When lightly flexed, the bulge goes away..

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.

“I was so much less active since I would be sitting at a desk all day and then I would come home, be too tired to cook so I would get take out and just chill at home. From this I gained 15lbs in six months and decided in January that I would change my habits and lifestyle.”

How do you make standing up tall a habit? We suggest that you try Pilates. Research proves that Pilates is one of the best ways to improve posture and strengthen one’s ab and back muscles. Here is a Pilates move you can do while you are still in bed that will set your posture straight for the day.

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Like I tell everyone, diet first, exercise second. If you do not control what you’re putting into your mouth then whatever you do afterwards doesn’t really matter as you’re defeating any exercise you did when you stuff a Big Mac in your pie hole.

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Aim for 30 to 60 minutes of moderate-intensity work on a cardio machine of your choice most days to help start the process of losing fat, including at your belly. Cardio machines also facilitate high-intensity interval training, which is especially beneficial to fat loss, especially visceral fat.

If your belly is sapping your body confidence, don’t despair. The reason for your puffy midsection may well be bloat, not fat. That’s because one of the worst culprits for this problem—a slow digestive system—is common among women over age 40. However, exciting research now suggests you can get your digestion moving and beat bloat with a few easy menu and lifestyle tweaks. Put all of these ideas into effect right now, and you should be flatter, sexier, and fitting comfortably into your clothes in less than a week. (Repeat after us: No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.)

Sleep disorders may also lead to weight gain. One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway.

Some people are also more insulin resistant, but the vast majority will do better with more carbs if they’re lifting weights. Of course, some people respond better to training than others in general, too. The fact remains that you have to consume fewer calories than you burn in order to lose weight.

Do 8 reps of the kettlebell swing, followed immediately by 8 reps of the squat thrust. Without resting, do 7 reps of the kettlebell swing, and then 7 reps of the squat thrust, and so on, until you work your way down to 1.

Study participants 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 weight from the abdominal area than another group that ate the same diet, but with all refined grains.

(NaturalNews) Who doesn’t want flat abs? People desperate to lose weight will willingly starve themselves, take expensive supplements or do the latest fad diet that promises to give them that flawless figure in 30 days. Thankfully, belly fat is metabolically active and easier to lose. However, if proper nutrition is not observed and the resort is made to low calorie diets, weight loss may not happen within the desired time frame. Hunger and calorie deprivation will eventually kick in and dieters confronted with that favorite food they have been avoiding will have the tendency to binge at the first opportunity. The likelihood of gaining more weight than they originally lost is not far-fetched.

Monday- 20 minutes of circuit weight training. 4 exercises (Squat/presses, push-up/rows, back row, lunge curl). Do 12 of each and immediately go to next exercise. Don’t take structured rests, instead push until you can’t and rest until you can (what we call rest-based training). See how many rounds you can get in 20 minutes. Remember tug-o-war, climbing trees, chopping wood, and pushing a wheelbarrow? This will be all that and more.

What’s more, soluble fiber may help fight belly fat. An observational study of over 1100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).

4. Limit Alcohol Consumption. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.

Solution? Fasting. You can do a full on fast, or you can just eat two meals a day with no snacking between. The important thing is to keep your calorie intake as normal as you can. I am now below my desired weight for height and body frame and the weight loss is identical to the first day of my diet. This is because when you fast, either between meals or for days ( which is totally healthy people been doing it thousands of years ) your metabolism does not slow down.

Hormonal changes associated with menopause are another common culprit behind excess belly fat. According to Yale University, menopause causes a decrease in the production of the sex hormones such as estrogen, leading to the development of increased abdominal fat. Additionally, menopause leads to a shift in the location where your body stores fat, changing from being stored in your arms, legs and hips to your abdominal area.

While this approach to losing belly fat is not a good fit for everyone (such as some athletes, those who are underweight, or women who experience hormonal alterations easily), it has been shown to help many struggling with being overweight to drop pounds while not feeling hungry or deprived. (11)

Understanding adult obesity. Weight-Control Information Network. http://www.niddk.nih.gov/health-information/health-topics/weight-control/understanding/Pages/understanding-adult-overweight-and-obesity.aspx. Accessed March 8, 2016.

It’s my firm belief that when you gain as much weight as we did, 300lbs+ you get a badly uneven distribution of belly fat. So when you get lean you have that much more to lose in the lower belly. It’s like a curse, it was stored there at a high rate.

Let’s use an extreme example. Suppose you eat one entire bag of potato chips a day. If I said never eat potato chips, it’s likely the restriction will build up cravings and you will binge eat eventually.

You want to wear your favourite saree or figure-hugging dress but are worried about your flabby stomach bulging out. This makes you worry about how to lose the fat around your tummy . While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don’t have to completely alter your daily habits to get a flat stomach within 7 days ! Just follow these 7 tips to reduce belly and flaunt your abs the way you have always dreamt of!

I was wondering if I should keep on cutting or start bulking to increase my muscle mass and shred the fat afterwards (which should in theory reduce overall body fat ratio if done correctly)? I read your article on best way to gain muscle. The limit you set there for bulking was 15% body fat. Could you please tell me which way I should go?

Sunflower seeds make a healthy and filling addition to any diet. A quarter-cup serving packs just over 200 calories and provides 3 grams of fiber. The seeds also serve up a fair share of magnesium, a mineral that helps boost lipolysis, a process by which the body releases fat from its stores, which is just one of the reasons weight loss experts love the stuff. “Sunflower seeds and Sunbutter are two great belly-busters, says registered dietitian Lauren Slayton of Foodtrainers. The type of fat in the seeds have been shown to reduce abdominal fat in women with no other change in diet,” explains Slayton.

You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball. “It’s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance,” says Sanford. “When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated.” Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat. (Here are 6 other ways to make a plank work your abs even more.) 

Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down and then exhale as you come up.

For a basic version, get into the top of a push-up position and hold. Draw your belly in towards your spine to maintain a rigid back. Start with 20 to 30 seconds at a time. Work up to a minute or longer as you become stronger.

So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.

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.

So I like to do my cardio in the morning and in a fasted state then weights later in the day. What would be your recommendations on when to take Phoenix? Also you say 1 serving in your article vs the 2pills twice daily on the btl but does that mean 2 pills our all 4 twice daily? And should i think about switching the two? Thanks in advance.

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.

Increase your level of moderately-intense physical activity. Harvard Health Publications, a service of Harvard Medical School, reports you might require as much as 60 minutes a day to reduce belly fat. The 30 minutes, five days per week, guidelines you probably hear so much about apply to promoting general health and cutting your risk of common health problems — weight loss appears to require more.

According to one study, volunteers who consumed a small amount of vinegar with a high-carb meal ate less food for the rest of the day, leading to a daily reduction of 200 to 275 calories – when added up, this can result in a 1.5-pound weight loss.5

Español: eliminar la grasa abdominal en mujeres, Italiano: Eliminare il Grasso Addominale (per Donne), Português: Perder Gordura Abdominal (Para Mulheres), Deutsch: Als Frau Bauchfett verlieren, Français: perdre de la graisse abdominale si vous êtes une femme, 中文: 减掉腹部脂肪(女性), Русский: избавиться от округлого живота для женщин, Bahasa Indonesia: Menghilangkan Lemak Perut (untuk Wanita)

Choose vigorous exercise. When it comes to burning body fat, not every exercise is created equal. For the next 2 weeks, choose high-intensity workouts like running, swimming laps, road cycling, rowing or boot camp over easy to moderate exercise.

“how to lose fat quickly at home -how lose belly fat by running”

Yup, all you need to lose fat and improve your body composition is eat at a calorie deficit with enough protein, and do resistance training. Let me know if you need help with anything else, and keep me posted on your progress!

Commit at least 30 minutes of cardio 5 days a week. In addition to interval training, studies have shown that it’s equally important to do at least 30 minutes of cardio exercises each week to help reduce belly fat.[22]

High-intensity interval training combines short, high-intensity bursts of exercise, with slow, recovery phases repeated throughout one short 15–20 minute session. It’s done at 85–100 percent of one’s maximum heart rate rather than 50–70 percent in moderate endurance activity.

To lose belly fat is really no different than losing any other fat. There are ways to eat in which you can lose 3-10lbs a week and safely lose 1-2lbs a week afterwards, and take it from me, the belly fat will go away in time. In one week, it’s not really possible to lose just belly fat, as you’re body is going to adjust and it’s naturally going to take fat from where ever it feels it needs to remove it.

Belly fat is a big No! Women love to flaunt a slim figure that can make others envious of them but how to reduce belly fat is the question! Well as the old saying goes,”Where there is a will, there is a way”. We all must work towards our dreams. Nowadays we have a number of exercises to lose belly fat. They will also help you lose those love handles or rather the stubborn fat that surrounds your waist. So why don’t we make use of them?

Adapt a truly well rounded workout program: You can’t spot reduce fat. You can’t spot reduce fat from anywhere on the body – this applies to arm fat, lower back fat, lower belly fat, thigh fat, etc. No matter where the fat is, you’re not going to be able to direct the results of your expenditure or consumption towards any particular area of your body. 

This is why Cronometer is the only food tracker that I recommend. It only uses data from the most reliable sources, such as the national nutrient database from the U.S. Department of Agriculture (USDA) and the Nutrition Coordinating Center’s (NCC) Food and Nutrient Database.

According to me, losing weight is much more than just consuming fewer calories to bring about a drop on the weighing scale. For a lot of people, it is essential to safeguard themselves against the growing menace of lifestyle diseases.

Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.[41]

I’ve been trying to cut fat and have read BLS, use TSC, and have read the article above and the ones you’ve directed me to. I’m following all the diet advice in the above. I’m at ~1800cals in a 20% deficit and following

Never be embarrassed for trying to better yourself. You could start out with a slow jog until you gain some confidence. You could also buy or go somewhere with an elliptical or treadmill. Just take it slow and be proud of yourself for making an effort.

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.

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. If you’re just not that into downward dog, any sort of relaxation exercise (even simple deep breathing) can help. The key is to lower levels of the stress hormone cortisol, which is linked to belly fat. (Try these two-minute stress solutions to calm down fast.)

Thus, some people assume if they remove 750-1000 calories a day then they will lose more fat. However, it’s not that simple. If you remove too many calories you go into starvation mode and have low energy.

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.

“how can skinny guys lose belly fat +do u lose belly fat by running”

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.

Use it to lose belly fat: Get the expert-recommended seven to nine hours of sleep a night. To ensure quality slumber, remove distracting electronics from the bedroom; keep your room cool (your body sleeps best at around 65 degrees); avoid caffeine after lunch; and try to maintain the same sleeping schedule, even if it means getting up at the same time on weekends. (Also try these Yoga Poses to Help You Fall Asleep Faster.)

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!! 😀

Keeping a food diary is essential to help you stay on track and allow you to evaluate your progress. Food-tracking tools also help you monitor your intake of nutrients such as carbs, protein, micronutrients and fiber, and can even allow you to record your exercise and physical activity.

The reason usually this happens is that we do not give up at least a few of our worst habits. For example, one of my biggest mistakes was that I ate before I went to sleep. It was my habit for long years, and I did not realize how harmful it was.

Choose snacks intelligently- What you call light snacks do more harm. Burgers, pizzas, French fries and all that junk food is not good for your body. Eat less of them as also sodas and processed foods. Foods indicating low calorie, low fat or sugar free too can contribute to belly fat. Artificial sweeteners in these foods may induce your body to store fat. Avoid them and opt for healthy snacks like fruits, nuts etc.

Eat more slowly. Eating more slowly encourages smaller portion sizes, and allows you to feel fuller faster. Because your brain takes about 20 minutes longer than your stomach to recognize that it’s full, eating slowly allows you to recognize when you’re full. You’ll eat less, and feel more satisfied at the end of your meal.[6]

When you’re leptin-resistant, your body no longer hears its own signals to stop eating, burn fat, or pass up sugary foods. As a result, you feel hungry, crave sweets, and your body continues to store fat even though it already has more than enough. When your body routinely stores this excess as visceral fat, you increase your risk for high blood pressure, high cholesterol, vascular disease, atherosclerosis (hardening of your arteries), and an increased thickness in the walls of your heart.

Stores of visceral fat, or belly fat that sit around the internal organs can increase a woman’s risk of diabetes and heart disease. Luckily, visceral fat is metabolically active and can be reduced quickly with a dedicated combination of diet, exercise and stress relief. You can lose belly fat fast by regulating stress hormones and boosting your metabolism.

Our bodies require magnesium for more than 300 chemical reactions, including keeping heart rhythm steady and regulating blood sugar levels, but in addition to its health benefits, this nutrient may also aid in weight loss and losing belly fat. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin (markers related to fat and weight gain), and one study from England found that a magnesium supplement may have some beneficial effects on reducing fluid retention during the menstrual cycle, meaning you’ll feel less bloated. (Get the whole scoop: What Is Magnesium and Do You Need More of It?)

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.

Belly fat can make the waistband of your pants uncomfortably tight and leave you feeling self-conscious in a bathing suit. Classic weight-loss strategies help slim your middle so you feel more confident, but you’ll have to be a little patient.

Yeah you’ll want to account for the yohimbine in VPX MD. That said, I’m not sure they use the Hcl molecule? If it’s the bark extract, it’s going to be a lot (several hundred mg) but we don’t know how much of the yohimbine molecule is actually in the yohimbe bark extract…

This content is subject to copyright.When most people think “abs,” they think the muffin top that blooms over the top of too-tight pants. But abdominals, a set collectively known as the core, includes the many interconnected muscles that run up the back and stretch down to the butt and the front and inner thighs, says Michele Olson, PhD, professor of physical education and exercise science at Auburn University–Montgomery, Alabama.

You can also consider buying a pedometer or downloading a step counter app on your smart phone. These will help track how active you are during the day and a good way to see how much you’ve increased your activity level.

1. Lie faceup with your left knee bent, left foot flat on the floor, and right leg extended toward the ceiling. Reach toward the ceiling with your the left arm and keep your right arm down by your side.

– Little gains beyond newbie phase so recently trialed a very bad dirty bulk experiment Nov 2014-Feb 2015, where I ate everything and balloned from 160 to 187 in about 3 months and hit 22%BF 🙁 (felt like crap, pretty frustrated, realized I was doing it very wrong)

In another study, daily drinkers who consumed less than one drink per day tended to have the least abdominal fat, while those who drank less often but consumed four or more drinks on “drinking days” were most likely to have excess belly fat (15).

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.

Jackie Newgent, RD, created this nutritionally balanced plan. Pick three meals and one snack a day the first week and lose up to 6 pounds when you also do this workout. After the first week, add a second snack a day. Each morning, fill a pitcher with water, mint, and cucumber slices; sip throughout the day (black coffee and tea are OK, too).

High-intensity interval exercises are at the core of my Peak Fitness routine. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and improving muscle fiber quality.

I’ve been trying to follow your plans as much as I can. I really started constantly 2.5 months ago. I’m 32, 6ft, and weigh 185 currently. Your articles taught me HIIT and caloric deficiet. Which I do both. My starting weight 2.5 months ago was 200lbs. I weigh myself on the same scales to keep consistant. But even though the scales say I’ve lost 15lbs, I still have a belly. It’s not flat by any means. I’m trying everything but I have a pooch. I’m lost. I even started taking lipotropic b12 shots a couple weeks back. But still have a belly. Any advice please. Thank you.

“I was so much less active since I would be sitting at a desk all day and then I would come home, be too tired to cook so I would get take out and just chill at home. From this I gained 15lbs in six months and decided in January that I would change my habits and lifestyle.”

Some people just don’t do so well with fasted workouts, and feel a lot better when they eat beforehand. I would just focus on getting some carbs and protein in (at least 30g of each) before the workout and see how that goes. Check out this article – https://legionathletics.com/pre-workout-nutrition/

The bottom line is if you’re a guy over 10% body fat or a girl over 20%, you’re going to have a fair amount of belly fat to lose if you want to have skin-tight abs. That look requires 7 to 8% body fat in men and 17 to 18% in women. There’s just no way around it.

Hey Mike. My wife and I have been following your stuff and really enjoying the progress we’ve made over the last year. Thanks for all the sound, level-headed information. Its really helpful to have a resource that cuts through the crap and sticks with real science.