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Research suggests that the consumption of high amounts of refined grains, basically refined carbohydrates, such as white bread, refined-grain pasta and sugary drinks may encourage greater levels of belly fat. Indeed, a study found that people who ate 4 to 5 daily servings of white bread, gained significantly more belly fat than those who only ate 1 serving of white bread, despite consuming the same amount of calories. Research also shows that trans fat (found in vegetable shortenings, margarine, cookies, snack foods, crackers, and other foods made with, or fried in, partially hydrogenated oils), can change your body shape causing body fat to be redistributed to your belly. In other words, trans fats increase belly fat. A study in which monkeys were fed trans fats, published in the journal Obesity, showed that their waists were 30% larger than the waists of monkeys that were given monounsaturated fats. Not only that, trans fats increase total body fat. Saturated fat is also linked to belly fat.

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:

Now I’ve been getting up on the scale everyday this week and not only my body fat % have not dropped but remained the same number or even higher some days (and my weight dropping or not) which theorically would mean I may be losing lean mass?…

Don’t try to isolate the stomach muscles. Belly fat, like other body fat, cannot be spot reduced. Body fat will need to be removed with a combination of diet and exercise from all areas of your body where it is stored. [1]

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]

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?

Hi , I’m a fourteen year old girl and honestly I get motivated sometimes but then I just don’t care anymore because well my parents including my sisters tell me that I’m still young , and I know that I still am but I’m not following strict diets I’m just eating healthy food “sometimes” . But the thing is when we go somewhere I have to eat what is available if I don’t my parents would get mad . And this month which is June I’m fasting “not eating” from 4:00am till 7:16pm and I want to exercise but we have exams and it’s too hard to have time for that and besides I need water .

Seaweed called wakame: If you haven’t heard of this seaweed native to Japan yet, you can bet you will soon. In a Japanese study at Hokkaido University led by researcher Kazuo Miyashita, PhD, fucoxanthin found in wakame was shown to promote fat burning within the fat cells in animals. Fucoxanthin fights fat in two ways; first, it encourages the action of protein, UCP1, that causes fat oxidation and is found in the type of fat that surrounds organs. Secondly, fucoxanthin promotes DHA production in the liver. Increased DHA, an omega 3 fatty acid type, can help with decreasing bad cholesterol or LDL.

Eat low-glycemic-index foods. Foods that are low on the glycemic index (GI) are digested and absorbed more slowly than high-index foods, and when coupled with increased physical activity a low-GI diet has been shown to be effective in losing weight.[11] Foods that are low on the glycemic index include:

work for people that do endurance sports. I’m usually always in a caloric deficit but still struggle with losing fat in my stomach. I do plenty of HIIT training as part of my routine and eat fairly clean. Any suggestions would be very appreciated!

Instead of investing in an ab-specific machine, which may be no more effective than the traditional crunch, according to 2014 research published by the American Council on Exercise, spend your dollars on a health club membership or a home gym.

After reading around and trying to educate myself I have been trying to eat low carb in general, eating greens and “white” meat, greek yogurt and a very low calorie protein shake. I am supplementing hemp seeds in my shakes for the omegas and have been eating an avocado as a snack, but I don’t have any problems restricting my diet from an eating standpoint — I got used to going all day without eating while exerting myself on an empty stomach so I have to actually watch going at too much of a caloric deficit. What ratio or protein to carb do you find that works best for you to maintain your mass. I am 6’0 and 210. Like I said, I lift 4 or 5 times a week with relatively high intensity(supersets) and I am starting to work in HIIT about 3-4 times a week. I steer clear of working out lower body, because my lower half is built like an ox, and I bulk very quickly if I am not careful, but once I get my nutrition down I should be good to go back to the major compound lifts without gaining mass, correct? I really want to get my ratios right for the long term, and I have read many of your articles about nutrition just don’t have all the pieces yet.

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]

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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.

Weight loss* is mostly about what you eat. You need to reduce* your calorie consumption if you want to lose* weight. Discipline is very important especially when you’re used to eating anything you want. You need to learn the basics of counting calories to estimate your daily caloric consumption. Otherwise, it would be just like guessing and weight loss* won’t be guaranteed.

It’s packed with nutrients that build muscle tone and give your skin a healthy glow. Some nutritionists claim that consuming a portion (doesn’t matter how it’s cooked) may immediately make your face look a bit more contoured.

Women are more likely to gain excess belly fat, especially deep inside the belly, as they go through perimenopause and into menopause. This is due to the fact that as estrogen levels drop, body fat is redistributed from the hips, thighs and buttocks to the abdomen.

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:

Apple cider vinegar is a great way to kick-start your metabolism and get belly fat moving. The acetic acid in the vinegar produces proteins that can help you burn up fat stores. With stress and the resulting increase in cortisol secretion, your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to the increased levels of cortisol properly. With the increase in insulin comes fat storage, especially around your belly. A diet high in protein may protect you against insulin resistance, thus decreasing belly fat.

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.

Dr. Oz tackles your all-time biggest complaint about your body after 40: belly fat. Here are 5 easy steps to conquer that unwanted gut, followed by 3 breakthrough superfoods to also help you whittle it away once and for all.

The lower abs fat is very stubborn and is the last place for the body to lose fats. Cardio or HIIT are fine if one can regularly follow the routine. But if you’re looking for a quick and easy solution then i recommend using blue fat freeze system. It’s a high end UBL backed neoprene wrap that you put over the fatty part of the body which freezes the fat under the skin with the help of dual action gel packs.

Very fast and great answer Keith! Thank you very much! Now that you arrived to 9%bf, what are your goals now? In case of bulking, Mike recommends to arrive till 15%bf and re-cut to 10%bf and repeat (or 6% in case of shows, etc…). How much time of bulking do you think it will take to arrive to 15%bf having a +10%+15%caloric? aren’t you afraid in moving on to 15%bf because of all the hard work that it took you to achieve your 9%? This is a question for you and also for Mike in case he wants to give his opinion since it will be also very usefull, if we have a show in mind and we are in 15%bf, approximately how much time before shall we start cutting to be OK? Thank you!! 😀 😀

Several key factors are to blame for such high rates of unhealthy weight gain around the belly (visceral fat), obesity and becoming overweight, including less activity, eating more processed foods, dining out more, lack of sleep, toxicity and increased stress.

Hey Mike, what is the clear cut difference between Phoenix and Forge? Also if you do like a mini faste at the middle of the day (from Lunch to HIIT), don’t you have a lot of macros to catch up on from 6-7 pm when you’re done with working out?

Lie flat on the mat or on the floor with legs extended upwards towards the ceiling and then one knee that is crossed over the other. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly. Do about 12-16 crunches for two to three sets. Check out the video above on how to do vertical leg crunches.

The most important thing you need to do is to program yourself mentally. Don’t use a scale to measure your progress. If you work out with weights, you may gain a few pounds while losing inches around the waist. Instead, use that pair of jeans that you want to fit into again, or a pair that fits you now. You’ll see a slight change every few weeks, and that should give you confidence.

Hey, I’m wondering if you have any advice for women when cutting, with smaller number ranges to work with. I have a hard time cutting because a 25% deficit puts be at about 1,150 calories per day! This just seems way too low, and there’s no room to go lower from there.

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.

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.

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Excelsior! Thanks for information. I also like the idea of not having to take BCAA before working out, HMB pills (Forge) are much more convenient, There are enough of all the amino acids in the whey that I look forward to when I finish my workouts.

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.

Everybody loves their quinoa, but it’s time to elevate this less-popular grain to superfood status. “While processed grains and sugar are the main culprits for promoting abdominal fat, whole grains are in another category altogether,” says St.John. “Intact grains [i.e., ones that haven’t been stripped of their nutrients, as is frequently the case with ‘white’ options] contain fiber which slows digestion and absorption of the grains, which in turn reduces the amount of insulin released by the body.” What does this mean for you? The less insulin your body releases equals less abdominal fat tacking itself onto your tummy.

You know that protein’s essential for a slimmer you. But here’s why protein really needs to play a prime roll on your plate: “Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly,” explains Louis Aronne, M.D., director of the obesity clinic at Cornell University. Insulin promotes fat storage—especially around your belly—and a diet high in protein may protect you against insulin resistance, says Aronne. In one study, obese women who followed a diet for eight weeks that was roughly 30 perecent protein, 40 percent carbs, and 30 percent fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16 percent protein, 55 percent carbs, and 26 percent fat.

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you’re having fun, you can lose weight without realizing it. It is important to look for an exercise you enjoy. If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.

Chia seeds might look small, but they sure are mighty. The tiny seeds can expand 10 times their weight in water, turning into a gel-like substance (chia pudding, anyone?) that can keep you full for longer periods of time, helping you take in less calories overall and lose weight around your midsection.

Weight loss* is mostly about what you eat. You need to reduce* your calorie consumption if you want to lose* weight. Discipline is very important especially when you’re used to eating anything you want. You need to learn the basics of counting calories to estimate your daily caloric consumption. Otherwise, it would be just like guessing and weight loss* won’t be guaranteed.

Walking puts all of the abdominal muscles to work. Make sure you swing your arms and contract your midsection while you walk, and maintain a brisk pace. Once you get your body accustomed to a daily walk, you’ll hate to go a day without it. Walk for at least thirty minutes each time to achieve the aerobic effect, and be sure to drink plenty of water.

Exercises to Lose Belly Fat– Belly fat or abdominal fat or stomach fat poses a serious danger to the health, especially when it is in excess. It can cause health problems like heart diseases, stroke, type II diabetes, high blood pressure, etc. People with excess belly fat also tend to have low self-confidence. Belly fat doesn’t make you look good thereby affecting your overall beauty.

How do you relieve stress? To an extent, the answer is personal – we’re all different – but studies consistently show that getting out in nature and regular bouts of meditation work to reduce our anxiety.

If you are ready to burn off belly fat and make lifestyle changes that will help you maintain a healthy weight, the belly fat diet plan can help. The belly fat diet plan isn’t some crazy fad, it’s a comprehensive plan. These are the main principles of the belly fat diet plan (which you should follow for a lifetime):

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.

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).

Next, circle your arms out to the sides and behind you. Exhale and reach your arms toward your toes, palms facing in (shown). Hold for 1 count, then bring arms back to starting position and relax entire body to ground. Repeat 6–8 times.

When you work out on a cardio machine, you don’t have to worry about the weather or time of day. This is likely to help with consistency, which is beneficial because it means you’ll burn more calories and have a better opportunity to lose fat. Not all exercise machines burn the same number of calories. While it’s not possible to target the belly for fat loss, there are particular machines that will help you lower your overall body fat percentage more quickly.

Hey, Mike! Thank you for all of this information you’ve put up to help get an understanding of why some of this weight loss and definition building. I’ve been working out regularly with a home DVD and doing couch to 5k and then on to 10k for for almost 11 months now. I started at 292lbs and am now stuck at 210 and I feel like I’m building muscle in my shoulders and arms, but my belly is stuck in that puffy area. I cannot seem to ditch it!

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.

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.

Want to know the formula for a six pack? {(P + V ) X Sl} ÷ IE= Six Pack. Protein (P) and vegetables (V) add a high powered hunger suppressing punch with little insulin production. This means less calories and better hormone balance. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH), a fat burning and muscle building hormone. Throw in intense exercise (IE) that favors weight training and interval training (more HGH and testosterone= more belly fat burning) over long duration cardio (more cortisol) and you start seeing the butter drip off.

Hot peppers contain capsaicin which has thermogenic effects. It boosts your body’s heat production and thus uses more energy or calorie. A study published in the “American Journal of Clinical Nutrition” says that when capsinoids are consumed daily, it reduces abdominal fat and improves fat oxidation. So spice up your foods with hot peppers to lose belly fat. Eat peppers raw, cooked, dried, or in powdered form. Red peppers contain different amounts of capsaicin, making some peppers more hot than others. Habanero pepper has the highest amount of capsaicin but cayenne pepper too can be a good choice. Although not as hot, cayenne pepper do has a significant amount of capsaicin which can increase fat burning and lead to your belly fat loss. Don’t be shy to add as much cayenne or hot sauce as you can to your soups, eggs, gravies and meats.

“Every experience when you are fat is miserable. Meeting new people (they are going to immediately think I’m huge), trying on clothes (god everything is too small, they hardly have anything that fits me, that means 99 per cent of the people who come here are in better shape than I am), going out to eat (everyone is noticing how much I, the fat guy is eating), etc etc.

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.

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Three to consider: spinning, cardio kickboxing, and boot-camp workouts. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter.

This diet plan is very similar to a Mediterranean diet, containing 47 percent of calories from carbohydrates, 38 percent of calories from fat, and 15 percent of calories from protein. The majority of the fat in this diet came from extra virgin olive oil; however avocados and macadamia nuts are other good examples of foods high in monounsaturated fat.

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.

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

Liposuction removes subcutaneous fat — the kind just below the skin’s surface that clings not just to your tummy but also to your hips, thighs and, sometimes, neck. The procedure, alas, leaves intact the more dangerous visceral fat, which surrounds internal organs and leads to heart disease and other illnesses. So lipo will give you a flatter stomach but won’t guarantee better health. The same goes for a tummy tuck.

“Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Dinner is something, which should be as light as possible because it is that time of the day when your digestive system is preparing to shut down. So avoid eating after 8 pm so as to give your body enough time to digest.

While it’s true that you can’t spot reduce, research shows that high-intensity interval training (HIIT) workouts may be more effective than traditional cardio at getting rid of stubborn abdominal body fat. Plus strengthening your core muscles can help create flatter, more drawn-in abs and improve your posture, contributing to a more sculpted core and flatter stomach. So get ready to blast off belly fat with this 15-minute HIIT circuit that combines fat-scorching cardio intervals with standing core exercises that do double duty as your active recovery.

And, unfortunately, as women age, the belly increasingly becomes fat’s destination of choice. “When a woman reaches her 40s, excess fat is likely to accumulate around the abdomen,” says Steven R. Smith, MD, an obesity expert at Florida Hospital and Sanford-Burnham Medical Research Center in Orlando. “This belly fat is often just a redistribution of fat to the abdomen rather than a gain in total fat.” So even a thin woman may be chagrined to discover that, as her estrogen levels decline during perimenopause, she is suddenly sporting a “meno-pot.”

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.

Get between 7 to 9 hours of sleep every night.[10] Being well-rested means you’re less stressed, and less likely to gain belly weight. Having enough sleep has benefits for your overall well-being: your mood will be better, your stress level lower, and your attention will improve.[11]

If you’re diet consists largely of bread, pasta, cereal, rice and other grain based foods, it is going to be challenging to lose weight. Don’t believe the old government endorsed food pyramid that promoted grains as the base of your diet. Most of your carbohydrates should be coming from vegetables for optimum weight loss. If you decide to keep the grain based carbohydrates in your diet, be sure to keep your portion sizes small.

Do you even lift, bro? If you’re serious about getting rid of that belly fat fast, resistance training might just be the key. A study from the Harvard School of Public Health found that adding weight training to adult male test subjects’ workouts significantly reduced their risk of abdominal obesity over a multi-year study period, although doing the same amount of cardio had no such effect. Research from the University of Maryland even found that just 16 weeks of weight training boosted study participants’ metabolic rates by a whopping 7.7 percent, making it easier to ditch those extra inches around your middle.

Awful. I have no issue with free apps using in app ads to pay for it. What I strongly dislike is not being able to mute the ads in “settings” prior to use! This means you cannot use app in bed or quiet/public locations. No “settings” in menu of any sort actually so UNINSTALLED.

The supplement β-Hydroxy β-Methylbutyrate (also known as HMB) is a substance formed when your body metabolizes the amino acid leucine, which is an amino acid that directly stimulates protein synthesis.

Last but not least, exercise correctly! For results, make sure you include high-intensity interval exercises, along with strength training and core-strengthening exercises. If you’ve lost track of how many hours you’ve spent plodding on the treadmill and squeezing out sit ups without success, implementing these changes may be the answer you’ve been looking for.

If your belly bulges after a high-carb meal like pasta, complex carbohydrate-rich foods may be the cause of your bloat, says Jackie Wolf, MD, author of A Woman’s Guide to a Healthy Stomach. Most starches, including potatoes, corn, pasta, and wheat, produce gas as they are broken down in the large intestine. Rice is the only starch that doesn’t cause gas, so have a ½-cup serving of brown rice (which has more fiber) if you want carbs with dinners.

Every morning I do the Dr Oz Diet drink. 1 glass of Orange Juice, 1-2tbsp of Apple Cider vinegar, and as much hunny as you want! I use 1 Tbsp of both vinigar & hunny. I’m full for Hours!!! When I get hungry later I eat a smoothie, also use Honey! (substitute honey from now on from sugar, its just as good & good for you)

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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.

Lie flat on the mat or on the floor with legs extended upwards towards the ceiling and then one knee that is crossed over the other. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly. Do about 12-16 crunches for two to three sets. Check out the video above on how to do vertical leg crunches.

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.

Is HIIT really good for people who want to preserve their muscle while losing fat? The linked studies showed better fat loss in overweight people but nothing about muscular test subjects. Also, the link that states that HIIT increases GH and that GH preserves muscles had very dubious conclusions.

Hi Mary, I’m not sure how long you’ve tried it, as losing weight takes time and you need patience for this process. Also this drink is not a magic solution for weight loss. It needs to be combined with other measurements to lose weight such as healthy diet, portion control and being physically active. Drinking this alone without taking other steps essential for weight loss will not be effective. It is an add-on to speed up the process, but will not do the job alone.

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Avocados are a double-whammy to belly fat. First, they’re packed with heart-healthy monounsaturated fats that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. Second, unsaturated fats like those found in avocados seem to prevent the storage of belly fat.

Moderate exercisers who stocked up on the antioxidants found in green tea—called catechins—were more likely to lose abdominal 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.)

Before you recoil in disgust, you need to read this. As reported in the September issue of Best Health magazine, crickets, mealworms and other creepy crawlies really could become a common food ingredient in the future. (The topic is to be the focus at an upcoming conference in Montreal, August 26-28, called Eating Innovation: the […]

Most exercise plans for fat loss focus on regular steady state exercise such as walking and jogging at a moderate intensity for an extended period of time. However, most of these plans have led to relatively negligible weight loss.

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One question: You said that protein intake induces insulin in the bloodstream, which sabotages the so desirable fasted state, right? So, what’s the difference between taking BCAA’s or Isolated whey protein for the fasted training? I mean, both have protein in their composition.. which in theory disrupts the fasted state..

Besides the healthy diet and exercises, these lifestyle changes can help you lot to reduce belly fat. Pick up a few good habits and get rid of the bad ones, and you will see that the fat will disappear faster than you think.

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.

30 Day Ab Challenge Best Ab Exercises to Lose Belly Fat Fast. The Best Workout Tips Of All Time To Help You Supercharge Your Diet To Get The Weightloss and Health Fitness Goals Youve Set. Work Outs Using Weights Full Body Fat Burning Exercises Arm Exerci

Some great breakfast foods include any one or two of the following: oatmeal 125ml or half a cup, eggs (2), 1 slice of wholegrain bread with a thin spread of nut butter 15 ml or 1 tbsp), low-fat cottage cheese (125 ml or half a cup) with fruit, plus any serving of fruit and a glass of reduced fat milk, soy milk or almond milk, tea or coffee without sugar. Some wholegrain breakfast cereals with milk would also be fine but read the label. You want to see higher protein than fat or sugar.

Indeed, there’s no magic pill that will allow you to continue eating junk food and remain sedentary without suffering the ill effects. That doesn’t mean making changes have to be excruciating, however. I recommend starting with your diet, and then adding in the exercise as the weight starts coming off. I believe about 80 percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits such as sleep and stress reduction.

Swap sweets, junk food and foods high in trans fat and saturated fat for fresh, unprocessed foods. Removing tempting snack foods and processed foods from your kitchen makes it easier to stick to a healthy food plan. If you cut 500 daily calories from your consumption, you’ll be on track to lose 4 pounds per month.

Hey, Mike! Thank you for all of this information you’ve put up to help get an understanding of why some of this weight loss and definition building. I’ve been working out regularly with a home DVD and doing couch to 5k and then on to 10k for for almost 11 months now. I started at 292lbs and am now stuck at 210 and I feel like I’m building muscle in my shoulders and arms, but my belly is stuck in that puffy area. I cannot seem to ditch it!

Not only are vegetables like kale, lettuce, and broccoli practically calorie-free, they’re also full of vitamins and are super filling. Munching on these at lunchtime or for a snack will make you less likely to eat something naughty and pudge-inducing later on.

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.

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?

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.

Hey there…BIG fan of yours…I tell everyone that asks me about my progress about your website. Especially…Thinner, Leaner, Stronger. I’m a 41 year old female, started out at 5’6 and 160 pounds (YIKES!). Been working with a personal trainer for a year now and have lost 30 pounds…gone from a size 10 to a 4 and have seen GREAT progress. I still have some belly fat, outer thigh and of course the glutes still need some work. Everyone tells me I don’t need to be any smaller…I would agree with that but do I train to lose that last bit of fat that’s hanging on or do I just focus on building muscle?? Not sure my best course at this stage. And ONE more question…how long would you say it typically takes to build up those glutes for that “gravity defying” booty! Feeling like there’s slow progress there. Thank you for any direction you can give me!

Around the time of menopause, estrogen levels drop and fat redistributes away from the lower body, where it served as a fuel reserve for childbirth and breastfeeding, to the abdomen. This fat that expands your belly is likely visceral, or intra-abdominal fat, surrounding internal organs. It increases the risk of disease.

Chronic stress experienced over a long period of time is considered not only dangerous — raising your risk for heart disease, diabetes, mental disorders and autoimmune diseases to name a few — but it’s tied to weight gain and poor eating habits.

Weigh yourself at the same time each day. Because body weight fluctuates depending on the time of day, when you last ate or when you last had a bowel movement, standardize the process by weighing yourself at the same time each day. Many people choose to do this the first thing in the morning, before breakfast.

Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body’s production of stress hormones that can affect your body’s insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease.[1] There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.

Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent—and the faster you burn off carbs, the sooner your body starts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.

Don’t go by the sweet taste of cinnamon, it won’t increase your fat. In fact, cinnamon will help reduce your overall body fat including the belly fat. Cinnamon is a thermogenic. It means, cinnamon tends to produce heat through metabolic stimulation. Thus cinnamon makes you burn your fat. So, include 1 tsp. of ground cinnamon to your daily diet in order to increase your metabolism. Take ground cinnamon and not the cinnamon bark oil which may lead to ulcers, mouth sores and mouth burning when consumed. Cinnamon is one spice that you can cook with any food.

Vegetables are extremely healthy and must be included in your diet. But your body struggles to break it down when it is eaten raw. So it’s better to have steamed veggies instead of eating them raw. It’ll cut the extra efforts your stomach and gastrointestinal tract have to undergo in order to break those vegetables down.

However, fortunately research shows that losing just 10–20 pounds (or around 5–10 percent of your total body weight) — including finding out how to lose belly fat — can make a real difference in terms of lowering your risk for developing these serious diseases.

The transversus abdominal muscles are located at your sides, below the obliques. Often called “lower abs,” these are the muscles that women who are trying to lose their belly after pregnancy should concentrate on. Exercises that call for raising the legs instead of the upper body are effective at strengthening the transversus.

There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Running, biking, or swimming—basically anything that gets your heart rate up—wins over resistance training when it comes to getting rid of the stuff. A recent study from Duke University found that jogging the equivalent of 12 miles a week is enough to melt belly fat.

Yes, you cannot spare this. You must exercise too. All the natural remedies to lose belly fat and good food and lifestyle habits will go waste if you don’t exercise. This is the eternal truth. The fast you understand this, the early you will lose your belly fat!

If you are still confused, here is a quick review. The current diet of the western world is between 70 to 90 percent starch, sugar and fat. 75 million Americans eat fast food every single day. The average sleep time is lower than 8 hours nightly. The number one form of activity is sitting on the couch, and when we are active, we use an inferior method of weight control by choosing jogging over sprinting or weight training.

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High potassium foods like avocados, bananas, papaya, mango, cantaloupe and yogurt have a number of bloat-reducing benefits. This is because potassium is a natural diuretic that helps reduce water retention and puffiness (3).

I don’t recommend eating back calories burned like that. I’d just keep it simple and use an appropriate activity multiplier with this calculator, and stick with that amount of cals: https://legionathletics.com/how-many-calories-should-i-eat/

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.

Sleep adequately- Lack of sleep is one of the prominent causes for belly fat accumulation. When you don’t sleep, you crave for sugar and fatty foods. It also spikes your cortisol hormone which makes you insensitive to insulin. As a result, you lose your body’s bio-rhythm. So, sleep well.

At the end of a 6-year study, monkeys fed an 8% trans fat diet gained weight and had 33% more abdominal fat than monkeys fed an 8% monounsaturated fat diet, despite both groups receiving just enough calories to maintain their weight (21).

Hot peppers contain capsaicin which has thermogenic effects. It boosts your body’s heat production and thus uses more energy or calorie. A study published in the “American Journal of Clinical Nutrition” says that when capsinoids are consumed daily, it reduces abdominal fat and improves fat oxidation. So spice up your foods with hot peppers to lose belly fat. Eat peppers raw, cooked, dried, or in powdered form. Red peppers contain different amounts of capsaicin, making some peppers more hot than others. Habanero pepper has the highest amount of capsaicin but cayenne pepper too can be a good choice. Although not as hot, cayenne pepper do has a significant amount of capsaicin which can increase fat burning and lead to your belly fat loss. Don’t be shy to add as much cayenne or hot sauce as you can to your soups, eggs, gravies and meats.

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How To Lose Belly Fat in 1 Week is a free Android application recommended if you are one of those people who are looking for exercices at home to lose weight quickly. This exerices is one of the most appreciated weight loss exercices at the moment.

As a side note, I took L-Carnitine shots for 2 months and that’s when I saw most progress with losing fat. I stopped that this month and recently started taking BCAA before my fasted training early in the morning as you suggested.

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.

If you are ready to burn off belly fat and make lifestyle changes that will help you maintain a healthy weight, the belly fat diet plan can help. The belly fat diet plan isn’t some crazy fad, it’s a comprehensive plan. These are the main principles of the belly fat diet plan (which you should follow for a lifetime):

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.

You might even need to graze all day long sometimes, and look like a cute koala. The body will need some time to get used to the new routine and ‘the new you’, so you should really stay away from the unhealthy cycle of highs and lows. And the way to do is to avoid hunger.

Hey I’m jack , going to be 18 this year . i currently weight at 115 kg . and i am really motivate right now to finally lose all those belly fats and my man tits . but i have a question, which suppliments is best for me and should i just straight doing cardio till my weight is 80+ then i start hitting the gym or i should balance my cardio and gym right now ?

Fake foods, on the other hand, are what you want to avoid at all costs. These are most of the foods you’ll find at your local supermarket: bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to be putting into your body.

Simple. This process is accelerated by sugar and refined carbohydrates. If you eat high fat low carb then this process is slowed down. There is no big spike or ‘‘sugar-high’ basically less fat gets stored and the potential for fat to be burned is heightened.

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.

The third standing Ab exercises are called side knee lift crunches. It is very easy to do this exercise and this exercise can be done anywhere. This targets the mid section and will help you in toning and building the strength of this region. Watch the video for detailed instructions.

Instead of doing just the standard sit up, add functional core-strengthening exercises like planking, which engages a wider range of muscle groups, including your arms, legs, glutes, back, pelvic muscles, and obliques. Here are two key points for performing a plank correctly:

Push off right foot and leap up and over to left foot, swinging arms open to sides of shoulders (imagine jumping sideways over a large puddle), landing in a single-leg squat on left leg with left arm forward. Hold for 1 count. Repeat on opposite side.

Remember, think long term. If your body can handle it, I strongly suggest you try Tabata Interval training after your strength training by doing sprints, as this is the most physically demanding cardio you can do to get the best results for fat loss.

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Also, cut out alcohol, as the calories in alcohol are high. If you drink alcohol regularly or drink on the weekends, try to tally up how many calories it amounts to per week. Very likely it will be undermining your goal to lose belly fat. Furthermore, alcohol, smoking and caffeine (found in not just coffee bur also soft drinks) increase the stress hormone cortisol, which stimulates the deposition of belly fat.

“When clients come to me wanting to lose weight around their midsection, the first thing I look at is their carb intake,” says Lauren Minchen MPH, RDN, CDN. “Going really low carb is not necessary to lose belly fat, but I generally find cutting out starches, fruits and desserts at dinner is effective for belly fat loss. Plus, it’s easier than having to tally your carb number throughout the day!”

Many people spend too much time in front of the TV, computer and with their mobile. The big problem is that these activities are usually useless. We do things on these devices without any good reasons.

I have been using this product for about 3 weeks now. I will say that I have noticed a difference in my weight, about 4 pounds. An exciting side effect is that I generally have trouble sleeping and take a prescription sleep aid. I have not had to since I started this!! For me that’s a twofer!!

Learn more about belly fat. Fat carried throughout the body beneath the skin is called subcutaneous fat, and its hazards are largely cosmetic. The fat found deeper within your body, called visceral fat, is associated with belly fat. Visceral fat surrounds your internal organs, and results in some serious health risks.[23]

I just have a question regarding Phoenix. You state that you take 1 serving of Phoenix before your workout in the morning and 1 before your workout in the afternoon. Does it mean that you take 8 capsules a day (a serving being 4 capsules)? It is indicated not to go over the dosage (2 capsules twice a day) on the container that’s why I’m wondering.

Controlling stress is also an important part of dieting and rebooting your body. Taming your stress results in reduced levels of cortisol, which has been linked to belly fat. Prevent your nerves from fraying with these tips and your body and your belly will thank you for it.

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.

We’ve all been there: Staring at the cookies and knowing we should eat the yogurt in the refrigerator instead. They’re the same number of calories, so what’s the difference, right? Surprisingly, a ton, especially if you’re hoping to shed belly fat from your frame. While there’s no magic bullet for weight loss, eating the following foods will definitely help.

Don’t waste your time focusing on core-specific moves. Instead, do full-body moves like thrusters, which require you to use both your lower and upper body. These types of exercises save time by working multiple body parts while simultaneously engaging your core.

Belly fat, or visceral fat, is fat stored in and around your abdominal organs. It can increase your risks of cancer, high blood pressure, stroke, dementia, heart disease and diabetes.[1] You cannot lose large quantities of weight or excess body fat within one week – especially visceral or belly fat. To get healthier and lose the dangerous belly fat, you’ll need to change your diet, exercise routine and lifestyle over a longer period of time. However, during a week you can start to make some great, health-promoting changes to your lifestyle.

If you don’t like running, try jogging instead. Research suggests that jogging is more effective in breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.

A diet high in protein may protect you against insulin resistance, Aronne says. One easy way to up your intake is to add Organic Whey Protein to your smoothies, meals, or snacks. (You can also meal prep these 6 protein-packed recipes that will actually last all week.) 

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.

Hey Mike, what is the clear cut difference between Phoenix and Forge? Also if you do like a mini faste at the middle of the day (from Lunch to HIIT), don’t you have a lot of macros to catch up on from 6-7 pm when you’re done with working out?

Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat.[11] You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.

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In addition to the guidelines I mentioned above, Authority Nutrition lists3 several more effective strategies that can help you shed unwanted abdominal fat. Here are five of the recommendations that I highly agree with.

High Intensity Interval Training, such as this Tabata training, will raise your metabolism which is what you want in order to lose fat. Even better is that your metabolism will stay at high even after the workout which means that your body will be burning fat for hours after.

What’s more, studies have shown that liquid calories don’t have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn’t make you feel full so you don’t compensate by eating less of other foods instead (8, 9).

I got my supplements today and I’m going to start fasted training in the morning. I”m a little confused by your recommendations. Above you say to have “1 serving of Phoenix” both before training and before cardio. The bottle says 4 capsules is a serving. Are you telling me you take 8 capsules a day? Likewise and far more concerning is Forge, for which you suggest “2 servings” before both lifting and cardio. I’m 170 pounds. Is a “full dose” 6 or 8 caps for me? Let’s say it’s 7. Are you telling me I should be taking 28 caps per day?! Consume the entire bottle in 4 days???

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.

Stubborn belly fat is a major problem for many people. It doesn’t matter if you are trying to get rid of it through various diets or different exercise routines; this fat remains and seems impossible to remove. Hence, why it’s called stubborn fat!

Awful. I have no issue with free apps using in app ads to pay for it. What I strongly dislike is not being able to mute the ads in “settings” prior to use! This means you cannot use app in bed or quiet/public locations. No “settings” in menu of any sort actually so UNINSTALLED.

Push off right foot and leap up and over to left foot, swinging arms open to sides of shoulders (imagine jumping sideways over a large puddle), landing in a single-leg squat on left leg with left arm forward. Hold for 1 count. Repeat on opposite side.

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.

Steer clear of alcohol for the next few days to maximize your body’s belly-flattening capabilities. Alcohol causes dehydration and may slow your body’s ability to eliminate that excess weekend waste, so if you had a little too much to drink this weekend, start chugging the H20. It’s best to eliminate that occasional glass of wine, beer, or hard alcohol this week while you’re on a skinny jeans crusade—all are high-acid beverages that can irritate your GI tract and cause swelling.

Many television ads are now pitching devices that supposedly stimulate muscles to contract repeatedly without exercise. I even saw an infomercial for an “ab belt” that claimed it does the work of 700 sit-ups in 10 minutes! The ad shows people doing various abdominal exercises the wrong way, hating every second of it, versus smiling men and women going about their days with “Ab-whatevers” strapped around them. How enticing!

For high-intensity cardio, warm up for five to 10 minutes at an easy pace with an exercise mode of choice — could be on a stationary bicycle, treadmill or outdoor track. Then work at an intensity that’s 70 to 85 percent of your maximum heart rate for 20 minutes or more at a time. Be sure to cool down for several minutes.

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.

Glad you enjoyed the article! You don’t have to fast every day, but consistently fasting might help you keep your appetite under control. As long as you keep your deficit 20-25% each day (fasting or eating throughout the day), you’ll lose the fat!

This easy a.m. ritual works on two levels. First, a recent study found that exposure to sunlight in between the hours of 8 am 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 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.”

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.

FITNESS DISCLAIMER: The information contained in this site is for educational purposes only. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or damages resulting from or connected with the use of this site. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship.

Hey Jeff, thanks for sharing your opinion. My first goal is to educate people, which is why I spend most of my time writing content like this article. That said, I do believe in the supplements we sell and want people who could benefit to know about them.

Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together. This is because belly fat is as much a hormonal phenomenon as it is a caloric one.

Indeed, there’s no magic pill that will allow you to continue eating junk food and remain sedentary without suffering the ill effects. That doesn’t mean making changes have to be excruciating, however. I recommend starting with your diet, and then adding in the exercise as the weight starts coming off. I believe about 80 percent of your ability to reduce excess body fat is determined by what you eat, with the other 20 percent related to exercise and other healthy lifestyle habits such as sleep and stress reduction.

Yeah, it sounds a little weird, but hear us out. Experts say that certain compounds in olive oil stimulate a hormone in your stomach that signals to your brain that it’s full. Thus, it curbs your appetite so your body doesn’t feel quite as hungry. You probably don’t want to shoot it straight up, so try dipping some multigrain bread into about a tablespoon of the stuff 15 minutes before a meal. Quirky, but it should keep you from overeating and packing on unnecessary pounds.

So even though this is my 8th week of “cutting” you suggest i still stay in a deficit longer? even though i haven’t been perfect with my targets I’ve still been in a deficit so i don’t know how much longer i should keep going before damaging my metabolism.

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.

Hi Jose, happy to hear you’re enjoying Mike’s content. Phoenix will not get flagged for anything. But, if you’re worried, you can train fasted with Forge. The Yohimbine will target stubborn fat. A very potent combo!

Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.

Turn up the volume. Foods containing a lot of water and fiber (salads, vegetables, fresh or dried fruits, and whole-grain breads or pasta) expand in your stomach and make you feel full faster with fewer calories.

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.

Reduce calorie consumption. Unless you restrict calorie intake, you won’t lose belly fat. Keep track of your daily calorie consumption by using a program such as MyFitnessPal or the USDA SuperTracker to record everything that you eat.

‘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.’

Body Mass Index is the ratio of your weight in kilograms (kg) divided by the square of your height in meters (m). If your BMI is between 24.9 and 30, then you are overweight. And if your BMI ratio is more than 30, then you are obese. If you fall under any of these categories, you need to reduce your belly fat to stay free from health challenges.

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So I have an IF protocol where I fast from 7pm to 11am. Get my lifting and hiit cardio done at around 10 am with 10g of BCAAs before and and then break my fast after the worlout. I’m at 11-12% body fat trying to get to 8-9% bodyfat. 5’10” 169, very active with sports. My daily calorie intake right now is at 2400.

thank u. so for my next questions how can u be lifting heavy and not gain muscle if you’re only in a small calorie deficit like 20 PERCENT? and also when you’re dealing with water retention that completely stood you from losing fat right, i have also read your article on that too, but i don’t think you mentioned that. thamkk u

Sit-ups can help, mainly with building muscle and toning the area – but you will still need to do some cardio and eat a healthy diet to see significant fat loss. As Step 1 says, you can’t really lose fat only by targeting a specific area – you have to make a comprehensive lifestyle effort.

Berries are great fat-fighting foods. Science proves that these stop fat cells from getting bigger. These also help fat cells in producing ‘adiponectin’, a hormone that helps reduce inflammation while lowering blood sugar.

It makes scientific sense, also: A recent study found that antioxidants in cocoa prevented laboratory mice from gaining excess weight and actually lowered their blood sugar levels. And another study at Louisiana State University found that gut microbes in our stomach ferment chocolate into heart-healthy, anti-inflammatory compounds that shut down genes linked to insulin resistance and inflammation. Why the berries? The fruit speeds up the fermentation process, leading to an even greater reduction in inflammation and weight.

The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat. The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality.

When we talk about fizzy drinks, the only thing it brings along with it besides taste is gas. These carbonated drinks actually fatten your belly. To prevent yourself from those unnecessary fats, swap them with flat drinks like green teas and juices.

If you want to lose belly fat fast and get a flat tummy, but ab crunches are very hard for you or make you feel hurt on your back (back pain). This video will show you about “how to lose belly fat in a week” without doing ab crunches (Standing ab workout to lose belly fat fast for women).

3. Get a multivitamin – When your body has all it needs to function as best as it possibly can, it burns belly fat much easier. Get a multi-mineral multivitamin to supplement whatever vitamins you are lacking or deficient in.

Grains get a bad rap when it comes to weight loss, but that’s because refined grains (read: processed foods!) are linked to wider waists. 100% whole-grains are bloat-busting superstars; however, as they’re packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat,  barley, millet, farro, sorghum and amaranth for the biggest benefits.

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I’ve been told that plain old mind-numbing cardio, plugging away on a treadmill, elliptical, recumbent bike, etc. is by far the worst way to lost fat, belly or otherwise.  Yes, interval training is better, but even better is to lift weights (less weight, more reps) with the cardio occurring in between sets because you rest 30 secs and move on to the next set.  

Limit your use of saturated fats. Saturated fats to avoid are found in meats and high-fat dairy products such as cheese, milk (and cream), and butter. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain high levels of saturated fats. Polyunsaturated fats are a better alternative. Polyunsaturated fats are found in many nuts, seeds, avocados, and some fish.[2]

The best way to lose* weight is by following a reduced-calorie diet and exercising. Exercise helps you increase* your metabolism and burn calories for faster weight loss*. Certain exercises like weight training can also help you tone your body and increase* lean muscle which makes you look more attractive. The best exercise for reducing* belly fat include interval training and circuit training which helps you burn fat several hours after your workout.

Women who wake up and go to bed at the same time each evening have lower levels of body fat, according to a recent Brigham Young University study. Chaotic sleep habits cause your internal clock to go haywire, which in turn causes your body to secrete fat-storing hormones like cortisol. (Avoid these 10 more unhealthy weekend habits that set you up for a less-than-stellar week.)

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.

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?

Planks: Get in the push up position, but rest on your elbows and forearms. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 30 seconds or as long as possible. Rest and repeat 3-5 times.

Do postnatal exercises to strengthen your pelvic floor. Lay on the floor or a firm mattress, either on your side or your back. Bend your knees, so that your thighs are perpendicular to your torso. Take a deep breath in, then as you breathe out tighten your pelvic floor muscles. Then, gently pull your belly button in and up. Hold this pose for 10 seconds, then slowly relax. Wait for 5 seconds, then repeat the exercise. Make sure you continue to breathe throughout.[16]

A better and more effective way to lose belly fat? Weight training. Lifting weights creates micro-tears in muscle that take more energy (i.e. burn more calories) in the healing process, which can last up to two days after your training session. (See all the incredible health benefits of lifting weights.) In particular, research has found the most effective workout for fat loss is high-intensity interval training, or HIIT, which raises your heart rate while also taxing your muscles. In fact, one study from the United Kingdom found that sprint training helped study participants lose inches from their waist and hips after just two weeks on the program, while a University of Arkansas study found that people who exercised with high intensity experienced a 20 percent decrease in abdominal fat. (Fat loss isn’t the only health benefit of HIIT.)

Hey Mike, I usually do cardio with weights in the morning before I eat once a week, then I do HIIT 3 times a week before I eat. I’m fine with the workouts I’m just having trouble with my macros. I started the year at 215lbs and I’m now down to 160lbs I don’t want to lose more weight if anything I should gain some, I just want to lose fat. Should I base my calories and macros as If I’m just trying to gain weight and build muscle and the fat will basically fade away over time or what should I do?

Do this routine twice per week. Once 12 repetitions are easy for you, add weight. Use dumbbells, barbells, resistance bands or household objects. Hold a heavy box of laundry detergent as you squat or fill an empty milk jug with water for biceps curls, for example.

Hey there…BIG fan of yours…I tell everyone that asks me about my progress about your website. Especially…Thinner, Leaner, Stronger. I’m a 41 year old female, started out at 5’6 and 160 pounds (YIKES!). Been working with a personal trainer for a year now and have lost 30 pounds…gone from a size 10 to a 4 and have seen GREAT progress. I still have some belly fat, outer thigh and of course the glutes still need some work. Everyone tells me I don’t need to be any smaller…I would agree with that but do I train to lose that last bit of fat that’s hanging on or do I just focus on building muscle?? Not sure my best course at this stage. And ONE more question…how long would you say it typically takes to build up those glutes for that “gravity defying” booty! Feeling like there’s slow progress there. Thank you for any direction you can give me!

A. Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend knees slightly, then spin the hoop by giving it a big push around in one direction. (Be sure the hoop is level.

When I read this article previously, I thought I read about adding a protein shake after lunch or before bed, but cannot find that included in this version of the article. Can you please let me know if it was something I misread or remembered incorrectly?

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.

These are the staple of my diet. I have them every day. Then I rotate other meals around them. These are the meals that give me a large proportion of my daily nutrients and calories without me even thinking about it.

You know that choosing the right types of fats is key, and here’s why: Unhealthy fats, found in processed foods, meats, and cheeses, feed the type of bacteria that spark inflammation and cue your body to store fat, says Lipman. But healthy fats high in omega 3s and 6s — like those in avocado, nuts, olive oil, and salmon — do the opposite. They provide long-burning energy by regulating how quickly glucose enters your cells, keeping hunger at bay. Top a sandwich with mashed avocado, or make a summery side salad with chopped avocado, cherry tomatoes, basil, and lemon juice.

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.

Hi, Im a 15 year old male, 5’9″ and i weigh about 147 pounds. Im kind of skinny fat (im about 18 percent body fat) and my stomach looks fairly big. I was wondering what i should do to mainly reduce my stomach size, but also gain muscle in the process (i would prefer not to recomp, im not good at keeping exact track of macros). Ive been going to the gym for only around 2 months now, so im still a beginner.

Tight Hips StretchesLeg Stretches For FlexibilityHip Opening StretchesYoga Hip StretchesPost Workout StretchesSplits Stretches For BeginnersInner Thigh StretchesHip Stretches For RunnersStretches To Increase Flexibility

One of the fastest ways to burn belly fat is to cut back on the added sugar in your diet, especially from sugar-sweetened beverages. Numerous studies suggest that excess fructose—found abundantly in soda and packaged snacks—increases the accumulations of belly fat—especially in men. If you want to indulge in a soda, pick up one of our top picks from our exclusive report, The 38 Top Diet Sodas—Ranked! Or, better yet reach for one of these weight loss teas. And for the best weight loss results, limit yourself to 25 grams of the added sugar a day.

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Natural News is about to begin releasing lab test results for off-the-shelf food, supplement and pet food products, covering heavy metals, nutritive minerals, pesticides and herbicides. These details will be released exclusively to Natural News email newsletter subscribers (FREE) and will NOT be publicly posted on the website. To be alerted, join our free email newsletter now, and watch for lab test results in the weeks ahead.

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.

Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.[9]Interval Training for Weight Loss:

The Yohimbine you recommend contains 2.5 mg of Yohimbine Hydrochloride USP (Yohimbine HCl) per capsule. You recommend .2mg per kg. I’m 86kg so I’d be taking 17mg, this is 6/7 tablets each morning and 6/7 tablets before cardio. Do I have this right?

How much faster depends on many things, but I’ve worked with thousands of people and I can confidently say that combining these strategies with a proper diet and training routine can speed up fat loss by 30 to 50%.

Pulses — the dry edible seeds of beans, lentils, chickpeas and peas — are everywhere these days, and we couldn’t be happier about it. They’re filled with fiber and plant-based protein, plus minerals and B-vitamins. Overall, pulses reduce bloat by aiding your nervous and muscular systems, helping you build lean body mass.

Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and [you’re] watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.”

If you make the appropriate changes to your diet: boosting your vegetable intake and swapping refined carbs for healthful fats, you may be surprised at how quickly your body composition starts to change. For more details, I suggest you review my Optimized Nutrition Plan, which is a comprehensive and step-by-step guide to help you make health-promoting food and lifestyle choices.

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?

Eat the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet adds fiber, but only if you eat the skin, as that’s where most of the fiber is. Don’t peel those apples before you eat them.

Sure! HMB is great to take if you’re training fasted. Leucine is another option. Not going to be much fat burning going on since you’re on maintenance cals. Because fat loss isn’t the priority right now, I recommend you have some preworkout nutrition prior to training. That way you will have better physical performance.

Eat stop eat to loss weight – 25 Home Remedies For Lose Belly Fat, all simple techniques that improve overall Health – In Just One Day This Simple Strategy Frees You From Complicated Diet Rules – And Eliminates Rebound Weight Gain

Qian F, et al. Metabolic effects of monounsaturated fatty acid–enriched diets compared with carbohydrate or polyunsaturated fatty acid–enriched diets in patients with type 2 diabetes: A systematic review and meta-analysis of randomized controlled trials. Diabetes Care. 2016;39:1448.

Unfortunately, belly fat simply expands as we age. This is tied to an increased production of cortisol, the stress hormone. Combined with other hormonal factors such as low androgens, fat cells become inflamed and tissues expand to create fat where you want it least – around your middle. Called omentum, this blubbery tissue pumps out chemicals that keep you fat, creating a vicious cycle and potential health issues you can’t hide from, even with an oversized shirt.

The results: When participants moved from the high-carbohydrate diet to the diet high in monounsaturated fats, the distribution of their body fat changed and fat was moved away from their midsection. Pretty amazing.

Hi, you said to train on an empty stomach but also to train heavy. When I do heavy deadlifts/squats in a fasted state I feel like I’m almost about to faint and never complete my workout – unless I have e.g. oats+milk in the morning to give me energy. I get doing cardio on an empty stomach but what about heavy compound exercises?

Belly fat, or visceral fat, is an especially harmful type of fat that sits around your organs. The first 2 weeks of belly fat loss are the most important, because changes to diet and exercise can result in relatively large weight loss in a short time. Learn the truth about how the body stores and removes belly fat, then adjust your lifestyle for maximum fat reduction.

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 seven inches from her middle by combining the Zero Belly Foods with a pre-breakfast walk.

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..

Cranberries are a rich source of organic acids like malic acid, citric acid, and quinic acid that function as digestive enzymes. These acids act as emulsifying agents on stubborn fat deposits in your lymphatic system which transports all the waste products that your liver cannot process. Cranberry juice digests these lymphatic wastes and help you reduce fat. So, drink 100 percent cranberry juice (unsweetened) or cran-water.

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.

Keep your goals in check: You should be working out and eating healthily so that you can have a better life – it should not take over your entire life. Having six pack abs or a toned-looking stomach does not necessarily mean you’re fit. Not all of us are meant to have low enough body fat to have an incredibly toned stomach – and some people may actually find that their health may begin to suffer if they get their body fat down that low. My main point is; fitness looks different on each of us; don’t compare yourself to others, and don’t ever put appearance related goals higher on the priority list than your health.

Perform muscle-building calisthenics and stretches that use your body weight as resistance. Pushups, pullups, sun salutations, squats, lunges and triceps dips add muscle tissue that replaces excess fat. This shift in your body composition raises your basal metabolism so you burn more calories even while resting.

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Heredity is a culprit when it comes to women and belly fat. 2012 study published in the journal “Diabetes” found that women are more sensitive than men to an enzyme triggered by Vitamin A, found in dietary fat. The enzyme induces a release of hormones that promote fat storage in women more than men. A 2010 study published in the “Journal of Obesity” pointed to hereditary factors as responsible for the development of excess belly fat in some women. Based on your genetic makeup, you may have simply inherited a predisposition for accumulating fat in your abdominal area. While you can reduce belly fat through aerobic exercise and tone your abdominal muscles with targeted strengthening exercises, you may simply be fighting nature if you have an inherited tendency for gaining fat in your belly area and you expect to develop a perfectly flat stomach.

It took me 12 months to go from 28 to 9. Although I stalled for some time on around the 12 mark due to metab slow down. Following some advice from Mike (up calories for a few weeks and then following the lose weight quick article macros) got things moving again to 9%.

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.

Those that say it’s unhealthy to try ketogenic seem to be promoting the current western diet that gives you a 1–3 chance of either high blood pressure, obesity or diabetes. So I think we can assume that the ‘normal’ way to eat is actually not that healthy! Anyway I digress…

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.

Hey Thomas, awesome you’ve gotten great results following the program. I still have snacks between meals to hit my macros, and my cut is 25% TDEE deficit. No adjusted TDEE. 20-25% deficit is recommended.

Alcohol contains a very high amount of ’empty’ calories, which don’t have any nutritional value. Women are more likely to store the fat created by surplus calories on their hips, thighs and arms, men store it on their tummy, hence the ‘beer belly’. 

I basically eat veggies, a small amount of fruits, beans, rice, sweet potatoes, oats, tofu, etc. I also don’t eat any refined or processed sugar or other foods. If i do have a little sweeter I’ll have a tspI try to not have to much soy as well. I only eat healthy fats, almond butter, avocado, and try to keep those and oils (only olive oil and coconut oil) to a minimum. I also try to not each to much, and not stuff myself and I don’t really snack between meals, if I do I’ll have a piece of fruit or veggies.

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!

• Next, do a Kegel squeeze. A Kegel squeeze is performed by drawing your lower pelvic muscles up and holding them up high and tight. For men who aren’t familiar with that term, it’s similar to trying to stop urinating in the middle of the flow. This squeeze will allow you to feel and focus on your abdominal muscles.

Do not try to lose weight too rapidly. Crash diets and diet pills that promise weight loss are usually bad for you and actually don’t help keep the weight off in the long run. Resist the urge to take the “easy” way out and instead stick with a healthier lifestyle. This way you lose the weight and improve your health, helping you keep the weight off in a way that won’t harm you in the long run.

Exercise is one of the best ways to stop this middle spread, but with such an array of options, it’s hard to know where to start. The best machines to lose belly fat aren’t the ab rockers, rollers or coasters. You’re more likely to lose belly fat by regularly using the treadmill and resistance machines at the gym.

Questions: Should I have a casein protein shake right before bed? (It fits in my macros and proportions) (Should I be in a fed state within the first few hours of sleeping to maximize the time of being in a “fasted state”?)

A: You are correct: Cleaning up your diet and adopting a regular exercise schedule (a mixture of cardio and weight training) is essential for losing belly fat, but there’s one secret that’s even more effective. By strategically changing characteristics of your diet, you can actually target specific regions of body fat. And I’m not talking about some late-night-infomercial type cure for belly fat; this is based on real scientific research.

High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss (13, 14, 15).

Sure! HMB is great to take if you’re training fasted. Leucine is another option. Not going to be much fat burning going on since you’re on maintenance cals. Because fat loss isn’t the priority right now, I recommend you have some preworkout nutrition prior to training. That way you will have better physical performance.

Making your own natural juice is very easy, so there is nothing on your way in substituting the processed juice and sodas with natural juices. I will present you some other different recipes because you can’t drink parsley juice every day.

Crunches can also cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch doesn’t cause these problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.

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.

PrettyKeli is a NASM Certified Personal Trainer who is passionate about helping women achieve their Fitness, Nutrition and Weight loss goals. With over 5 years of Personal weight loss, fitness, and nutrition experience combined with the knowledge from the National Academy of Sports Medicine, PrettyKeli has the passion and compassion to make the transfer into a healthier lifestyle smooth and easier for women. Follow

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.

As a woman progresses in her later years, aka her menopause years, she loses estrogen. One frustrating consequence of this lost estrogen is that the normal contours of her body change. What she now finds that instead of weight settling on her hips, it goes to straight to her belly.

Instead, pair a balanced diet with exercise for slower weight loss. Keep your metabolism revving with a moderate calorie restriction, which is above 1,200 calories for women and above 1,800 calories for men. You’ll feel more satisfied and energetic and get better results in the long run for a beach-ready bod.

The supplement β-Hydroxy β-Methylbutyrate (also known as HMB) is a substance formed when your body metabolizes the amino acid leucine, which is an amino acid that directly stimulates protein synthesis.

To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. “Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. “Planks also burn more calories than crunches because they work more muscles.” (P.S. crawling is a great dynamic abs exercise too.)

Nice job on dropping 15lbs! Really, it just takes time. There’s no way to localize fat loss, unfortunately. It’s happening all over your body, although fasted HIIT can put more emphasis on targeting that stubborn fat.