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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.

I’m not disputing that genetics are important. Metabolisms can differ a bit, and body fat, lean mass, etc. have an effect, as well. Plus, some people’s metabolisms are generally more adaptive. Some people are 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, as well. The fact remains that you have to consume fewer calories than you burn in order to lose weight.

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

Pay attention to your portion sizes. Even healthy choices can become unhealthy if you’re eating too much. If you’re trying to lose belly fat, stick to smaller portion sizes. Try measuring your portions to make sure you’re being consistent.[4]

It’s true that eating at a caloric deficit downregulates your metabolism, but you don’t need to worry about starvation mode. I don’t recommend eating below your BMR, so there does come a point where increasing activity is more practical than lowering calories. Here’s how to speed up your metabolism: https://www.muscleforlife.com/how-to-speed-up-metabolism/

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And because your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

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Hi Amber! Thanks so much for the reply. You are so very right. I want so much to just feel good in my own skin. Having reached a body I never thought possible it’s eye opening to realize I still see the things that need “fixing” instead of how far I’ve come. It all comes down to validation I suppose. We’re all looking for it. I am going to look up the Jen now. Always welcome new input and direction. I’ve heard it for years that fitness can become an addiction. I get it now. There’s ALWAYS room to improve. But to your point…at what point do we say enough? Thanks again for the response. Feels good to share 😉

Math is incorrect, as pointed out by Stan. You can lose weight as long as you’re in a deficit. For best results and body composition, I highly recommend that you reconsider. There are too many benefits of weight lifting to pass it up.

Perfect!! You already achieved a very good goal, that motivates me. I will do the same by going from 20%bf to at least 9%bf. I will try to do it till july, then after summer a little bulk but I don’t want to have a hard time cutting again, so maybe as you I’ll try not to go so far according to bf% while bulking.

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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.

Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Yoghurt contains lactobacillus bacteria, which are the “good” bacteria that improves intestinal function and nutrient absorption and reduces bloating. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass. Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day.

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.

No one likes carrying around extra belly fat. No one. But, what you eat — and not so much the number of crunches you can do, determines the size of your belly. If you are looking to get toned in the middle, do yourself a favour and start incorporating these fat burning veggies! These vegetables are high in minerals, vitamins and in many cases fiber. Read the list, then head to the supermarket!

Naturally sweet 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.

Eating real foods will also result in you eating more of a high-fiber diet, beneficial for controlling appetite, digestion, heart health and more. It’s been stated by certain obesity researchers that “Increasing consumption of dietary fiber with fruits, vegetables, whole grains, and legumes across the life cycle is a critical step in stemming the epidemic of obesity.” (5)

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

Did you know Dr. Jade has an ebook on Belly Fat? He collaborated with Dr. Ray Hinish to put his entire clinical experience on belly fat into a complete system. If you want more on the details presented in this blog plus a ton more. Hit the access button for more.

Just because you may not have access to open water—and a crew team—doesn’t mean you can’t work this fat-blasting cardio workout into your go-to gym routine. (If you do have a pool, try this total-body pool workout.) Not only does rowing get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back that you may not be used to using, which “surprises” your body and helps you increase muscle, says Penfold. She recommends this belly fat-blasting circuit, which is great for beginners and pros alike: Begin with 20 seconds of rowing followed by 10 seconds of rest, and look at how many meters you traveled in that time. (Don’t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you’re finished with this 4-minute circuit, row a fast 500 meters and note how long it takes you. “That’s the number you’ll want to match or beat during your next rowing session,” says Penfold.   

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).

One of the quickest ways to cut a whole lot of calories out of your diet is to stop drinking calories. Go for just plain water or start drinking tea (a quick trip to TeaVana will open up a whole new world of scrummy beverage choices for you – treat yourself).

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Avoid sugary foods and beverages. A thick midsection is commonly referred to as a “beer belly” for good reason! Overconsumption of sugar in the form of alcohol is a primary culprit in developing belly fat. Sugars found in processed foods, sugary sodas, energy drinks, as well as alcoholic beverages, are a common source of belly fat. To lose your belly fat, stay away from these culprits.

3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body. For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90 degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off the ground. Now with a fast movement bring your right elbow to your left knee and extend your right leg in the front. You have to switch sides fast to create the cycling effect. Use your core muscles to keep your head and shoulder above the ground throughout the exercise. Do 20 repetitions and add 10 as you become stronger.

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. “They also burn more calories than crunches because they work more muscles.”

You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!

What’s your take on using regular green tea as a supplement along with the proper diet and workout to help aid in losing belly fat? I see it with my husband that when he drinks mostly green tea, he definitely looks leaner in the waist almost immediately, actually.

Dan Mendilow shares some fantastic points on what you need to do to turn your body into a belly-fat burning machine by replacing a few unhealthy foods with healthy foods. Dan goes on to explain the importance of eating certain fats and why you should not be shunning them in your quest to lose your belly fat.

This situation is all too common for my clients and patients, and fortunately, I am going to bring you my secrets. The best part is not that you will look great, but rather that you will lay down the foundation for you to achieve long-term and consistent weight loss so you look great all year around.

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This is excellent for getting a flat stomach fast. You can do this crunch by lying face-up on a stability ball with your back and head pressed onto the ball. Keep your feet together on the floor and hold a 5- to 10 pound dumbbell in your hands against your chest. Now, tighten your abs and crunch up with your shoulders off the ball. Raise your hands up, trying to reach up to the sky. Repeat.

By eating small meals more frequently during the day, not only you make it easier for your stomach to digest, your body keeps working to process that food. This means that it keeps burning calories all day long.

Do interval workouts 2-3 days this week. Higher intensity interval workouts have become more popular. They are known to torch calories, but specifically burn higher amounts of body fat compared with traditional cardio.[20]

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

Dr. Mike Roussell, PhD, is a nutritional consultant known for his ability to transform complex nutritional concepts into practical habits and strategies for his clientele, which includes professional athletes, executives, food companies, and top fitness facilities. Dr. Mike is the author of Dr. Mike’s 7 Step Weight Loss Plan and the 6 Pillars of Nutrition.

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.

“If you’re among the 30 percent of Americans who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30 percent more likely to gain 30 or more pounds than those who slept 7 hours.”

My question is about pre -post nutrition for hiit cardio. I have porridge,eggs and berries at 7am then 20g whey protein with spinach at 10am. How long after the whey protein should i wait before doing hit, and how long do i wait to eat a meal after the cardio? What should i eat after cardio? What is the best pre-post cardio nutrition and how long to wait before taking each meal?

Question for you. I get sore pretty easily and how do i manage doing HIIT workouts that will engage my legs while also weightlifting involving my legs. Do i do HIIT cardio later on in the day? Or after my legs weights workout. I typically get pretty sore from HIIT or some sort of leg workout that makes me wary of doing HIIT the next day. Alternately i’ve created this plan, do you think this will work.

In the gym you need to push the work out harder in order to burn those calories and keep your metabolism in high gear all day so you burn calories while you sleep. However, you should be aware that while you are in the gym you will feel more tired than usual due to your calorie restriction.

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.

1. Many so-called “health foods” are actually cleverly disguised junk foods that can actually stimulate you to gain more belly fat… yet the diet food marketing industry continues to lie to you so they can maximize their profits.

I have 25% of fat and going gym at night after work. Do whey protein helps me to cut my belly fat or should i take fat burner?? If yes at what time cause i go to gym at night and go for work in the morning

There are a ton of posts & articles around the internet and in magazines with different tips and tricks for losing fat – and a lot of them unfortunately end up being contradictory. I figured that it would be helpful if we could just create an “ultimate guide” here on LoseBellyFat.com that would go through every main component of fat loss, and the things to be aware of, so that we can get rid of all of this confusion and have a straightforward (and simple) fat loss guide to follow.

Common food sensitivities include dairy and gluten, both of which can result in an inflammation of the gut, making it even more prone to developing more sensitivities. Addressing these allergies can have dramatic impacts on weight loss, and even mood and behaviour. 

Great article I always wondered about HMB but never took the plunge…..would there be any benefits to working out fasted when gaining muscle is the ultimate goal? I hate eating before workout and enjoy just getting up and hitting the weights before doing anything else. Right now I drink a pre workout with 6 grams bcaas 2:1:1 and sip a BCAA drink(15 grams 10:1:1 + EAAs, Citriuline, ect.) during my workout.

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.”

Hey Angela! Walking is actually really beneficial, and there’s nothing wrong with incorporating it into your routine. Adding in some HIIT to help move the needle is a great idea. Check these articles out:

Fight fat with fat. It sounds counterintuitive, especially after the 1990s fat-free craze, but a growing body of research suggests that a diet rich in monounsaturated fatty acids (popularly dubbed MUFAs) keeps belly fat at bay. Among the most common foods containing MUFAs are olives, nuts, avocados, and the oils from these foods.

Hi Mike. Read all your books and love your program and always get great results. Based on what you state you do for cutting here, it appears your 20% caloric deficit may be based on your baseline TDEE (unless there is another meal before bedtime not listed which would make sense as you don’t seem to be hitting your protein macros on those 3 meals). I was under the impression that we should be at a 20% reduction from a exercise adjusted baseline TDEE.

They may not be totally mainstream yet, but there’s good reason to incorporate marine gems like nori, hijiki, wakame, arame, and kombu into your regular diet. “With omega-3 fatty acids not found in other plant foods, sea vegetables (or seaweed) are inflammation fighting powerhouses,” says St.John. “Omega-3 fatty acids are potent inflammation-fighters, so sea vegetables can enhance your body’s ability to suppress inflammation and may lead to a flatter belly.” Note: Store-bought seaweed snacks can pack a lot of sodium (which can contribute to bloat), so be sure to scan nutrition labels before purchasing.

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I am 15 and have been doing crew for the last few months, 12 hours a week. Winter Season starts next week and it’s 7 hours per week and mostly high intensity training on the erg and other forms of body weight exercises. I have tried very hard but I cannot get rid of the fat on my belly/upper legs and it is really ugly. Even so, I pull some of the highest times on the team; I have a good bit of muscle for a person my age but I absolutely can not stand this fat anymore. I eat very well for a teen also. Eggs every morning with cottage cheese most days. I turkey sandwich or salad almost everyday for lunch and dinner varies. Budget is not an issue, or being able to access weightlifting equipment. I am about 5ft8in and almost 170 pounds. My question to you is how can I really take advantage of this training with possibly your supplements along with extra workouts. Your answer would be appreciated more than you know. Thanks

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

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

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.

If you have a big-time sweet tooth, grabbing a grapefruit could help cut back on calories from late-night treats. “The interesting thing about grapefruit, and citrus fruits in general, is that they provide an intense, satisfying flavor that rarely gets chanced by sweets,” Taub-Dix says. “A grapefruit or citrus fruit after dinner could keep you from reaching for a sweet dessert.” Yeah, that’s right: a 52-calorie grapefruit can satisfy just as much as a 400-calorie piece of chocolate cake. Sorry, brain, but you just got played.

Understand the health hazards of belly fat. Some of the conditions associated with visceral fat include cardiovascular disease, type 2 diabetes, and colorectal cancer. Patients with high levels of belly fat were three times more likely to develop dementia.[24]

My one question is whether the muscle loss likely to be that bad from a fasted morning lifting routine? Are BCAA’s that important? Should I be taking a post workout protein shake? If this is only twice a week say out of my five lifting days do I need to worry so much?

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.

I’m writing to say that I’m getting a little discouraged and disappointed and wanted to touch base and see if I’m doing something wrong. The body fat caliper says 13%, but I feel like more and think I look like more. The weights are stagnant for the past few weeks at pretty weak numbers. Bench 155, OHP 105, Deadlift 235, Squat 150 for 7 reps. Definitely feel skinny fat and not sure if I’m doing things right.

So while we’re at the topic of carbs, don’t fall into the trap of low carb diets. Not only will you not have the energy to get through your day, you’ll experience dizziness, higher anxiety and sharp mood swings. Instead, low-glycemic carbs stabilize your blood sugar levels actually helping you lose weight, so stick with low-glycemic carbs and try to eat as many veggies as you can 😉

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

“Stress has been shown to directly influence weight gain,” says Lashaun Dale of 24 Hour Fitness. “For some stress triggers poor eating habits, while other people’s bodies start to store fat in response to the influx of stress hormones. And then there are those who get hit with both.

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

Nonstarchy vegetables: Because vegetables fill you up without filling you out, they’re really the backbone to any healthy eating plan. They’re also loaded with anti-inflammatory properties to continue to banish belly fat for life. Even when you reach your goal weight, aim to have a minimum of four servings of nonstarchy vegetables every single day.

Making it a priority and trying to lose some of your belly fat is important, not only for personal appearance and vanity, but also for your health with research showing the significance of belly fat and its role in the risk of acute myocardial infarctions, diabetes, high blood pressure and high cholesterol as well as other inflammatory conditions.

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

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.

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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.

5. Eat Less Carbs. You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat.

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

Kelli Cooper has been a writer since 2009, specializing in health and fitness. She holds a Bachelor of Arts in political science from Rutgers University and is a certified personal trainer with the American Council on Exercise.

Reduce your stress through yoga or meditation. Stress triggers release of the hormone cortisol, and cortisol both reduces muscle mass and increases the accumulation of belly fat. You’ll likely decrease your belly fat by engaging in meditation, because you’ll lower your stress level. Doing guided meditations, mindfulness meditations, or yoga serve to decrease your stress levels.[9]

Once I got put on a CPAP machine, I was able to actually sleep through the night and wake up completely rested.  Sleep and rest is very important at any age and I now shoot for at least 8 hours of sleep a night to recharge my body. By doing this I give my body the time it needs to repair and restore during the sleep cycle.  Without getting a restful nights sleep any actions you take to lose weight are useless.

Aerobic exercise is your biggest weapon against belly fat. It is the best to get rid of the deep visceral fat stored in the abdomen. And studies prove that it is even better than resistance training or weight training. So, a brisk walk or swimming should be the way out if you want a flat belly in a week. We suggest that you clock up aerobic activity for 10 minutes each spread out over the day, rather than trying to exercise vigorously for a long time at a stretch.

Balance the power. An ideal fat-burning meal plan includes 30 percent protein, 40 percent carbohydrates, and 30 percent fat. In a 2009 study, dieters who stuck to these ratios lost 22 percent more belly fat after four months, and 38 percent more after a year, than those who followed a low-fat diet.

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

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]

Hi Mike. Thanks so much for this article, it has explained exactly everything that I had questions about! I do however have a question about macros- what should my P / C / F ratio be if I am in a 20-25% deficit at 1776 calories / day (per your calculator). It defaults to 40% / 40% / 20% but I’m just curious if it should be more like 30% / 50% / 20% ? There is so much info out there about macros and it’s hard to find a simple straight answer, especially because everyone is different. I also lift (moderately heavy- I’m a total beginner) and do HIIT cardio 6x a week. I weigh 155lbs at 5’5″. I’m not set on a real “goal weight” as I’m just going off of how I look and feel more so than the scale. I’m 24 years old and have a desk job. My goal is to develop lean muscle and lose body fat and then once I’m happy with that I would like to moderately bulk and start the process again. Thanks so much for any advice/guidance you are willing to give. I’m glad I stumbled upon your website!

Regularly training all the major muscles with resistance machines stimulates fat-burning hormones and helps you develop a greater proportion of lean tissue. Lean tissue burns more calories at rest and contributes to a stronger burning metabolism — meaning it’s easier to lose weight in your middle and elsewhere.

Belly Blaster PM was formulated for burning fat while you sleep. Belly Blaster PM is a non-stimulant natural fat burning formula that will give you a full nights rest. Your body will burn more fat with a better night sleep and a metabolism enhancement supplement. The night time has been ignored by all of the weight loss product for too long.

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.

“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!”

Use it to lose belly fat: Avoid adding salt to your meals. Instead, boost flavor with spices and herbs, many of which have added health benefits as well. Try cooking with delicious flavors like cinnamon, chili powder, cayenne powder, cumin, ginger, basil, parsley, and rosemary—we promise you won’t miss the belly-bloating salt. (Try these other tips for reducing your salt intake.)

Sean, I wager it’s your diet. Have you set calorie and macro targets? Are you (accurately) tracking? It all comes down to energy balance. If you aren’t eating less cals than your body uses, then you won’t lose fat.

Nice article on how we can best use fruits like Cucumber (readily available) to us for reducing our belly fat. Even the following “6 Tested Ways to Lose Tummy Fat” shared by Dr. Vinita Jaiswal on Lybrate at http://bit.ly/1GkGcgJ is good for the purpose 🙂

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.

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).

Eat for good health: A nutrient dense, plant based diet is best for health, and it’s also helpful for keeping your body lean. Enjoy a diet that is based around minimally processed, whole foods & your health and your waist will thank you. Related: Healthy Recipes + a sample healthy grocery shopping list & how to eat clean on a budget + the Fitness Blender Meal Plan

You may have an apple-shaped or a pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure. For those whose bodies are pear-shaped, the fat tends to accumulate in the lower part of the body, like the buttocks. But for those whose bodies are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat – visceral, which accumulates around the abdominal organs, and subcutaneous, which occurs between the skin and abdominal wall.

Ok after reading some of the comments below, I’ve gotten my answer for #1! Seems like it is better to do weight lifting in the morning as opposed to the cardio, so I will switch that up! Sorry to have a repeat question in the thread!

Every single serving of Belly Blaster manufactured for Liquid Supps is made within a GMP certified facility. GMP Standards are the highest and most stringent guidelines in the nutritional supplement industry.

– Eating this 150 cal shake will, as you mentioned, elevate my insulin levels and block lipolysis. So i’ll be in a fed state for at least a little while, while I sleep. Is it worth it or should I just take this shake before 8 and refrain from not eating any carbs after 8?

Hello Mike, loved BLS and BBLS got them both on audio. My question is how is it possible to track calories (and macros) for home cooked meals? Is getting a food scale and measuring cup the only way? This has been my biggest obstacle in losing weight I never know how much I’m eating.

1. Flick Step: Bend knees and shift weight to that side. Squeeze the oblique’s and rock the hip to lift the other leg (should have some resistance through the toe to allow to “flicking” up off the ground). You should do 10 reps each side, then 10 again (total of 20, alternating after 10)

I understand eating on a deficit can be difficult (I’m on a cut myself!). If you’re currently maintaining at 2000cals, then you have to eat less than that to create an energy deficit. No way around it. Hunger pangs are normal first few weeks, but they start to go away. You can also eat meals that are higher in volume to increase the feeling of fullness. Cheat meals once a week or every two weeks also help. You got this!

After several weeks of cardio, add intervals to one or two of your weekly sessions. This involves alternating short bouts of all-out effort with equal bouts at a lower intensity — for example, alternate sprinting and walking.

Hey Mike, what’s your take on undereating after a day of overeating? I’m usually pretty good with my diet but every so often I’ll go to some party or event or something and just won’t be able to stop eating haha. Since I’m clearly going over my deficit (as well as maintanence level) at that point, is it ok to subtract the “overage” amount of calories (or at least a portion of it if it was really a lot) from my intake the next day to offset the overeating as much as possible?

I followed TLS and went from 27% to 23% body fat (weight training 4x a week and cardio 2-3x a week) in 6 weeks. However, I have been stuck at 22-23% for 6 weeks. I am only 5’3″ and am down to 115 and further dropping my caloric intake feels like I am not getting enough energy for training. I have read that I need to stop cutting and focus on adding more muscle first – so reverse diet up to TDEE. I know your advice for women is to cut down to 20% before starting to bulk. Do you think since I’ve been stuck for 6 weeks, I should start to reverse diet to TDEE and see what happens? Thanks for sharing your knowledge!

– Proteins are harder to digest and take longer to metabolize and use. This means that you lose energy as you burn them. They make you feel fuller quicker and leave you satiated for longer. This is also one of the 3 secrets for losing 88 pounds in 1 year.

MUFAs, or monounsaturated fatty acids, are the cornerstone of the Flat Belly Plan. These are plant-based fats, so the easiest way to remember them is to look for healthy fats that aren’t from animal sources, such as avocados, nuts, seeds, oils and olives. A study done through the American Diabetic Association found that a diet rich in MUFAs worked to reduce belly fat.

By the time you hit your 40s, a host of physical changes converge to coax the fat that may once have collected on your hips and thighs — the bane of pear-shaped women — to land on your tummy instead. If you’ve always been an apple shape whose fat naturally gravitated to your middle, aging only intensifies the pattern. Here are some of the factors responsible for that extra cushioning.

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

One of the top belly fat-building offenders is stress — and not just because that bad day at work can make you feel like demolishing a pint of Cherry Garcia. When your body senses you’re overwhelmed, it automatically starts producing cortisol — a hormone has been proven to eff with your body chemistry and stimulate extra fat storage in your gut. Yeah, sucks. When you’re feeling worked up, close your eyes and take long, deep breaths for about five minutes. You’ll immediately start to feel more relaxed, which should calm those hormones down and nix that belly sabotage.

The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich ones can have inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the 30 Best Foods For Fiber to your menu!

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.

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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.

That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices (in other words, no quick sugar fix for breakfast in search of energy) and won’t feel lethargic and skip the gym, says registered dietician Esther Blum, author of Eat, Drink, and Be Gorgeous. More restful sleep (7 to 8 hours is best) also boosts your metabolism. And because your body builds muscle while you snooze, getting zzz’s equals better muscle tone.

Hey Ingry, are you sure you lost muscle? How fast did you lose weight? Did you get weaker on your lifts? If you do a ton of cardio, don’t eat enough protein, eat at too big of a deficit, etc. you can lose muscle. I recommend eating high protein, focusing on heavy compound lifting, and using HIIT cardio to support fat loss. Your calories don’t seem too low, but if you were losing more than 2lbs per week, you should increase your calories. Check this out: http://www.muscleforlife.com/the-ultimate-fitness-plan-for-women/

Well if you want to kiss goodbye to that muffin top, then you may want to start drinking it. It would be safe to say this drink is jam packed full of powerful antioxidants and is incredibly good for you and comes with the added bonus, it’s a fat burner too. So what’s not to like?

The Best Abs Exercises: Side Plank Why It Works: This abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized. How To Do It:

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

Well, the truth is these are all aspects of fat loss, but this type of marketing is little more than an attempt to dazzle you with terminology and scientific half-truths in hopes that you just accept the claimed benefits at face value.

Now, there’s nothing wrong with training in a fed state. Any exercise burns energy, which supports your weight-loss efforts. What many people don’t know, however, is that training in a fasted state offers several unique fat loss benefits.

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.

You have to prevent the body from getting used to workout routines that are fixed. Hence, you may need to switch occasionally. How about running? It is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat.

The internal and external obliques, which I like to call “nature’s girdle,” are located at the sides of the rectus abdominis. They are the muscles you use when you bend sideways at the spine or twist at the waist. They also contract to compress the abdomen, so you should work them just as hard as you work the rectus abdominis. Adding a twist to crunches works, as well as dumbbell side bends, but be careful not to use any jerky motions, especially if you’ve had back problems.

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

Lean protein like fish is a great way to fight fat and boost your metabolism. But the farmed salmon you get at the local market might not be the best bet for your belly. The cold-water fish has a well-deserved reputation for packing plenty of heart-healthy omega 3 fatty acids—1,253 mg of the good stuff, and just 114 mg of inflammatory, belly-busting omega 6s. But the farmed variety—and 90 percent of what we eat today is farmed—has a very different story to tell. It packs a whopping 1,900 mg of unhealthy omega-6s.

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.

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).

Real peanut butter is made with two ingredients: peanuts, and maybe some salt. You already know that peanuts give you belly-slimming monounsaturated fats, tummy-filling fiber, and metabolism-boosting protein. But peanuts have a hidden weapon in their weight-loss utility belt: Genistein, a compound that acts directly on the genes for obesity, helping to turn them down and reduce your body’s ability to store fat. (Beans and lentils have the same magic ingredient, albeit in slightly less delicious form.) But be careful of the brand you buy: if you see ingredients like sugar, palm oil, or anything you can’t pronounce, put it back. They’ll undermine any good the peanuts might do.

It is a misconception that we should eat 3 times a day. If you want to lose weight, you need to eat 5-6 times a day. Of course, the portions must be smaller and should contain the beneficial nutrients, vitamins, and minerals.

Your best bet for blasting belly fat is slow, steady weight loss — not instant one-week results. Steer clear of diets promising double-digit weight loss in just a week or diets that cut out entire food groups or require you to eat just a couple foods. These are typically fad diets that aren’t sustainable — so you’re likely to regain any lost weight — and such diet plans might even interfere with your ability to lose fat in the long run, explains the University of Wisconsin-Madison.

What I don’t understand is the fact that even though I am at the peak of my fitness and strength, even though I can pull off moves that people with better bodies cant even try (muscle ups, pushup variations etc ) , even though I lift heavier than what my body appears to be able to , even though I strictly follow my schedule , diet, workouts , the improvement in strength and endurance isn’t really reflected in my body.

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Don’t undervalue rest and/or sleep: Some people can end up actually working too hard, sabotaging their own progress, maybe even making themselves more likely to come across sickness or injury. Make sure that you’re taking at least 1-2 rest days each week and that your training sessions are not running on too long. Related: Signs of Overtraining You should also try to make sure that you’re getting enough sleep – try to get 7-8 hours a night.

It’s a very good app for beginners who want to lose weight i am very impressed from the exercise I will really tell about this app to my neighbour, friends etc….. Exercise has the catagory also that you have to do easy exercise or medium or hard . very impressive app..such a nice app i love it yaar maza aagaye Aisa app dekh kar phele Baar or uski exercise dekhkar

This was my biggest mistake. When we sleep, the metabolic rate is slower. If you eat just before going to bed, your body accumulates the additional nutrients and transforms it to body fat. If you go to sleep at 10, have dinner before 7.

Halter JB, et al. Weight and age: Paradoxes and conundrums. In: Hazzard’s Geriatric Medicine and Gerontology. 6th ed. New York, N.Y.: The McGraw-Hill Companies; 2009. http://www.accessmedicine.com. Accessed March 8, 2016.

I can’t seem to find yohimbine or caffeine pills where I live. However, I noticed that Grenade Thermo Detonator has both as well as green tea extract and some other stuff. Would you recommend this product? Is is safe to use?

1. Flick Step: Bend knees and shift weight to that side. Squeeze the oblique’s and rock the hip to lift the other leg (should have some resistance through the toe to allow to “flicking” up off the ground). You should do 10 reps each side, then 10 again (total of 20, alternating after 10)

If you’re keen on reducing your tummy fat quickly, it’s advised that you cut out alcohol from your diet completely. If that sounds too severe (life is for living, right?), then aim to drink cut down your intake by capping the volume you drink in one sitting to one or two glasses.

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.

Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50%, says Jill Penfold, a Los Angeles-based personal trainer. Whether you’re outside on a hill or at the gym on an inclined treadmill, start out walking for 5-10 minutes, then jog, suggests Penfold. “Your heart rate should elevate pretty quickly as you pick up your pace,” she says. Maintain the jog for 5-10 minutes, then pick your pace up again and start running. “This doesn’t have to be an all-out sprint,” says Penfold, but you should be working hard enough that you couldn’t have a conversation with someone running next to you. (If you’re over 40 and about to start running for the first time, here are 8 things you need to know first.) Spend 5 minutes running, then drop your pace back down to a jog. Continue alternating 5-10 minutes of jogging with 5-10 minutes of running for 30-45 minutes. 

All participants exercised on their regular schedule and followed a high-protein diet. One group of the athletes maintained a ~12% calorie deficit, eating about 300 calories less than they burned each day, and another group maintained a ~24% deficit, eating about 750 fewer calories than they burned.

In addition to HIIT, you’ll want to consider adding some strength training to your program. Note that you can actually turn your strength training session into a high-intensity workout simply by slowing down your movements. Proper form is important, so to learn more about how to perform such exercises, please refer to my previous article, “Super-Slow Weight Training.”

i was referring to the phoenix product and so while i try to raise my potassium levels taking phoenix will increase my chances of beating bloating? thats what you’re saying right, just wanting to clarify thanks.

3. Tabata: Tabata is another form of interval training and involves 8 rounds of 20 seconds exercise followed by 10 seconds rest. Sounds easy enough but exercise should be done at a high intensity. This exercise can be done using rowing machines, dumbbells or thrusters. This is a tough exercise and is best for those who have very less time in their hands.

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?

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

Cutting back on your carbohydrate intake is a very quick way to see the results of fat loss. I know are now thinking, surely a low fat diet must be better for banishing the bulge, right? You will be surprised.

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Watch your posture: Stand up straight! Stand up nice and tall; keep your shoulders back, your core pulled tight and your head up. A lot of us spend a lot of time on the computer, which often leads to us rounding our shoulders and sort of caving in over ourselves. Be mindful of your posture and it can instantly improve the way your entire body looks – not to mention it’s better for your health to try and avoid poor posture.

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You don’t need to give up carbs and go crazy with a protein-only diet. Instead, CrossFit competitor Christmas Abbott told us to embrace the macronutrient trifecta of proteins, complex carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat. Including all three in your meals will make you feel more satisfied so you end up consuming smaller portions. Plus, you’ll feel fuller longer, which helps you consume fewer total calories.

Most people don’t realize that loads of cardio/aerobic exercise can actually wear down our joints, increase our stress hormones (including cortisol) and contribute to fatigue or overeating. A better option is to alternate the types and intensities of your workouts, doing some at a harder pace but for shorter duration (like with the Tabata protocol) and others for strength or cardiovascular benefits.

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.

I stumbled upon Mike’s website while searching for a solution to the ‘post-baby belly’. He seemed to be talking a lot of sense but I still wanted to be sure this book would be right for me before purchasing. So I emailed Mike my questions. He answered right away and was friendly, knowledgeable, positive, encouraging, and trustworthy.

Stay away from heavy carbs such as bagels and pasta. When you decrease the carbs in your diet, you temporarily train your body to access stored carbohydrates called glycogen and burn them off, while also eliminating excess stored fluids.

Well, the truth is these are all aspects of fat loss, but this type of marketing is little more than an attempt to dazzle you with terminology and scientific half-truths in hopes that you just accept the claimed benefits at face value.

There are two types of fiber. The first type is soluble fiber which dissolves in water during digestion. It slows down the process of digestion helping you feel full faster and for a longer time period which is great for weight loss*. The second kind is insoluble fiber which doesn’t dissolve in water but produces a laxative effect. It helps improve* digestive health and prevent constipation. Studies found that there is a direct link between eating fiber and visceral fat. People who consumed less fiber tend to have more visceral fat.

Wondering how to lose belly fat in a week? Exercises that focus on the entire body are best for losing weight on the abdomen. Having said this, there are a few specific exercises that you can do to get a fab and flat abdomen.

It goes without saying that you need to hydrate because every cell in the body needs water.  Our bodies require it for detoxing and as you start to shed fat you will need plenty of water to flush out all the toxins that have been stored in those fat cells. However, water can also help you lose weight.

Sleep. Researchers have found that sleep-deprived people are more likely to overeat than their well-rested counterparts. This is bad news for women, almost a third of whom suffer from chronic sleep deprivation.

Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

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Eat polyunsaturated fats. While saturated fat leads to the body’s retention of visceral fat, causing abdominal girth and excessive weight gain, studies have shown that a diet high in polyunsaturated fat helps promote the production of muscle mass instead of body fat.[8] Polyunsaturated fats can also help reduce cholesterol levels in the body, lowering the risk of stroke and heart disease.[9] Sources of polyunsaturated fats include:[10]

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.

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.

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

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)

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Try not to eat snacks in between core meals. If you do decide to eat between meals, have something healthy. A good snack to have is apples and peanut butter. Oats, berries, and fat-free yogurt mixed together is delicious and nutritious.

Nothing burns stomach fat easier than crunches. Crunches, according to some fitness experts, occupy the top rank among fat-burning exercises. It is high time you start including abs-crunching exercises to your daily routine.

Now this next spice that can shrink your middle is one we don’t suggest you add to your morning cup of Joe. Cayenne, commonly used to Mexican dishes their signature kick, has been connected to abdominal fat loss when eaten daily. Though there are various mechanisms at play, one group of researchers say that the spice may diminish appetite. In their study, they discovered that men who ate spicy appetizers consumed 200 fewer calories at later meals than those who did not. You can find capsaicin in hot sauce, but just a couple of shakes of some popular varieties can provide nearly 20 percent of your daily sodium limit. For a less aggressive, salt-free kick, try seasoning grilled fish, meats, and eggs with just a pinch of cayenne.

GREAT article just a few questions I’m doing the 5:2 diet and exercising on my fasting days between 1-2 hours plus exercise on other days as well. I’m down at 24% fat with a goal to go down to 20% but do I have to fast all days in the week (deficit of 20 to 25%) to accomplish this or does the right exercise plus 5:2 do the trick, I’ve only done it for 3 weeks but would be great to know if this will work or not.

This is amazing!! I weighted 153lbs before I started and it’s been around 2 months and I weight 106.2 lbs (i just weighted myself right now) I did these workouts double! Morning and night drank lots and lots of water and my waist is less thank 24 inch I have an average butt enough to say I have an hourglass figure and please don’t give up!! This will totally help you but you should try more than just one app! This will surely help you! but please maje sure you stay healthy! Fighting!!!❤사랑해~~

Hi Mike. Read all your books and love your program and always get great results. Based on what you state you do for cutting here, it appears your 20% caloric deficit may be based on your baseline TDEE (unless there is another meal before bedtime not listed which would make sense as you don’t seem to be hitting your protein macros on those 3 meals). I was under the impression that we should be at a 20% reduction from a exercise adjusted baseline TDEE.

Walnuts, flaxseeds, or chia seeds: These nuts and seeds are loaded with belly-fighting omega-3 fatty acids. Their rich fiber and protein content also help to keep you full. Just remember that they’re rich in calories, so one to two servings a day is really all you need.

The last exercise and you will love this exercise. At the end of 1 minute, your abs will be screaming. This is called Tae-bo and this is how you do this exercise. Watch the video for detailed instructions.

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?

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.)

HIIT involves alternating very challenging bursts of exercise with more moderate activity. For example, you could warm up for five minutes on an elliptical machine at a low level. Then alternate 60 seconds of the highest level you can sustain with 60 seconds at the low level. Do 10 total repetitions and cool down for an effective fat-burning workout.

Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health.[1] There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.

List of Exercises to Lose Belly & Thigh Fat One-Week Abdominal Workout for Women Fast Belly Fat-Burning Exercises in Just One Week 5-Minute Workout to Lose Belly Fat at Home The Cardio Abs Workout How to Lose Belly Fat If You Are Apple Shaped How to Reduce Belly Fat Using an Elliptical What Exercises Get Rid of Belly Fat Fast? How to Lose 5 Pounds of Belly Fat If You Do 100 Sit Ups Each Day for One Week, How Many Pounds Will You Lose? Fastest Way to Lose Belly Fat for Men What Kind of Exercise Works Best for Women to Lose Stomach Fat? Cardio for Belly and Butt Fat Loss Can I Burn Off Belly Fat with 30 Minute Walks? Can You Lose Belly Fat in Five Days? What Classes at the Gym Are Good for Burning Belly Fat? The Best Exercises for Fat Loss Can Vitamins Help Break Down Belly Fat? Will Honey Make You Lose Belly Fat? Exercises to Lose Upper Body Fat for Women

Measure your waist to learn if you have too much belly fat. Wrap the tape measure around your stomach, just above your hipbone. Pull the tape tight, but not so tight that it pinches you. It should fit snugly and be even all the way around. When you’ve got the tape measure in place, exhale and relax. Pinch your thumb and forefinger together at the measuring tape, in order to see what your measurement is.[25]

Sara is a Boston-based registered dietitian who works with clients to improve their health by optimizing nutrition. You can find her running, sweating in hot yoga, cooking in the kitchen, dining out, or exploring. Eating Food-Mostly Plants, and improving our relationship with food, is the secret to lifelong health in her eyes.

Some of this seems okay, some is quite off the mark. For example, it’s saturated fats that are known to help with weight loss because of the fact they’re medium chain triglycerides that are easily broken down. Plus, eating frequently is not the best answer, intermittent fasting is much better. There’s a lot of information out about that now, and how it’s not necessarily good to have a constant flow of food into the body. Protein and fiber should come in much smaller quantities than healthy fats so that the body burns fat as its main source of fuel. In a way, your last paragraph is most useful and should be expanded on. The most important aspect in this day and age is knowing what to stay away from as this part is absolutely critical. That these foods should be organic, that meat should be free range, that things like sugar should be avoided… What was also left out since this was a non-exercise list is that in order to really train the metabolism to work harder, especially in cases of belly fat that won’t go away, is some kind of HIIT training.

“how lose belly fat in 2 weeks _lose belly fat exercise”

It’s best to get your fiber from vegetables. Fruits contain fiber too, but some can be high on sugars (therefore have a high glycemic index – they affect blood sugar and insulin more), so you don’t want to be eating too many. You can find more information about it in my post on how to reduce your glycemic index and lose weight.

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?

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.

Muscle mass. Sometime in your late 30s to early 40s your muscles begin to shrink. And it’s a double whammy: Experts say that what you lose in muscle you gain in fat, both in the muscle cells and between the muscle fibers.

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

I’m a 26 year old 6’5 skinny fat guy who weighs 86Kilograms. Just a year ago I was just skinny (almost like anorexic) but with continuous efforts I have gained good amount of muscle mass in the entire body and look way healthier than before (with alot of fat around the waist and stomach 🙁 unfortunately).

If you have it yes continue taking it at 4-6 grams per day. The reason it’s not in the article is more recent research has shown that it looks to be unreliable, that’s all. I may be removing it from my recommendations.

2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. http://health.gov/dietaryguidelines/2015/guidelines. Accessed March 8, 2016.

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

To address your sleep problems, I recommend beginning by realigning your circadian rhythms to the natural rhythm of daylight and nightfall. Without this synchronization, aspects of your waking/sleeping system will be working at the wrong time, making it difficult to sleep at night, while increasing daytime sleepiness. For an in-depth explanation of how this works, and why it’s so critical for your overall health, please see my interview with researcher Dan Pardi. Three key factors to keep in mind are as follows:

Studies have linked high alcohol intake to weight gain around the middle. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol (13, 14).

It’s based on science. How would you explain overweight people who eat less than someone who is skinny and has a high metabolism? Genetic studies are based on science. I think that because you’re fit – you’ve learned to find the way your body loses fat and gains muscle. I have friends and coworkers that train and diet like dogs. They torture themselves and still cannot lose weight. I know that some people use carbs differently – some can switch from carb to fat burning more easily, some utilize fast twitch or slow twitch muscle fibers more easy and can therefore gain muscle and clear themselves of lactate more quickly. I have a combo of both, so I can use that. Some metabolize caffeine slower – and stay even while others crash after 1/2 hr of drinking it. It’s all to do with your alleles. PM me if anyone wants more info.

“Fructose has (rightly so) gotten a bad rap lately for its role in promoting central obesity or belly fat,” says St.John. “However, fructose found in whole foods like fruit does not act so sinisterly in the body. Fresh or frozen raspberries contain a great deal of fiber, which helps to regulate the body’s insulin response and also reduce belly fat.” If a fresh pint comes with a steep price tag at your local grocer, consider buying ’em frozen: they’re cost-effective, last practically forever, and are picked at the peak of freshness.

High-protein breakfasts, especially ones that include eggs, have been linked to weight loss, reducing belly fat in the process. Add eggs to salads, stir-frys and sautés, or pair them with 100% whole-grain toast and veggies for a hearty breakfast. 

It’s up to you. Typically if you are trying to lose weight we suggest doing fasted training and taking Forge so help out. The HMB will help spare muscle and the added yohimbine will target stubborn fat. Just make sure you have a post workout meal after with some protein. 🙂

However, it’s worth saying that the best possible training plan probably combines a variety of exercises. In one study of teenagers, it was proved that a combination of weight training and aerobic exercise was the most beneficial – which means that barbell curls alone aren’t the answer. 

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You may want to consider investing in a session with a personal trainer if you have never used weights before. They will be able to show you how to lift weights and provide you with an appropriate weight lifting program.

Yes, I am using a pre-workout and a BCAA supplement, but I am still fatigued. I am beginning to think that it might be better for me to have those extra carbs in order to have a more intense training session.

If you feel like you’re making smart moves to lose weight but still aren’t seeing the scale prove you right, it may be because your diet contains sneaky foods that lead to bloating, water-retention (ahem, salt!) and a higher calorie intake. These quick swaps will keep you fuller longer, all while working their nutrient-powered magic.

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.

Instead of weighing yourself at the beginning and end of the week, measure your waist. This is the best way to determine if you are losing belly fat. People with waists measuring over 35 inches (0.8m) should continue a fat loss routine to reduce their risks of diabetes, heart disease and cancer. [26]

Try weight lifting. Strength training, which includes weight lifting, stomach crunches, etc. builds lean muscle mass. Because muscles burn more calories than fat does, your body will use calories more efficiently. Doing strength training at least three days per week, paired with moderate aerobic exercise, has been connected to losing belly fat.[8]

Eat more protein. Ideally, all your proteins should be lean, such as egg whites, fish, chicken or cuts of red meat with very little marbling or fat. Protein requires more energy for your body to digest it and it builds muscle.

Now, that might sound like a lot of work – and the truth is, living healthy does take a lot of work – at least to build up healthy habits. However, once you’re there, once you’ve made the commitment, I think you’ll find that you wouldn’t want to live any other way. From my own personal experience, having a body that moves well, and a mind that functions as well as it is supposed to, the quality of life that being healthy provides is more than worth the effort.

Mike, with regard to fasted cardio and cutting in general, I’ve taken your advice (with great success, thank you) and limited my cutting phases to 6 weeks so as to limit muscle loss. My question: If I would like to cut even more, which I do, how long should I return to a maintenance or bulk before resuming my cut? In other words, after 6 weeks of cutting, can I “maintain” or bulk for 1 week, or 2 or 3, and then get right back to cutting? Thanks!

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

Why It Beats Bloat: We don’t completely digest these low-cal sweeteners (found in flavored waters and low-carb, diabetic, and sugar-free foods). Bacteria in the large intestine ferment them, causing gas and even diarrhea.

Hi Mike, I’ve been a big fan for a while, and I’ve posted before. I’m 47 this month, so, to be honest, I’m a bit scared to even try a bulk because of how difficult it is to lose fat at this point–I do admit my metabolism has evolved in a good way. If you were me, would you continue cutting even more (before even considering a bulk)? Maintain? Or am I lean enough to attempt a reverse diet then clean bulk? If I do a bulk it would be the only/last one, because I almost have the strength and mass I want. I’m 6’0″ 188# right now. Thanks for all your help, and I am currently cutting w/ both the Forge and just added Phoenix.

“how to lose belly fat years after c section _how to lose lower belly fat fast and easy”

Hidden or not, visceral fat does a real number on your health because of where it sits in the body. With fat, as with real estate, it’s all about location, and each fat “depot” has a highly specialized function. “We used to think all fat was created equal, that it was just a storage bin for excess calories,” says Elizabeth Ricanati, MD, a consultant to the Wellness Institute at the Cleveland Clinic. “But that’s not true.”

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?

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 might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!

Hey! I took some time and went through the videos. Honestly, he seems to make a pretty easy subject more convoluted than it needs to be. The simple fact is restrict calories and you will lose weight. You adrenals are probably fine.

Sleeping early has a number of benefits. Early sleepers are less likely to overeat. Eating right and exercising will give you a flat belly only if you’re getting enough sleep. We know now for a fact that getting less sleep can jack up the levels of the stress hormone ‘cortisol’, which increases fat storage around one’s midriff. It has also been linked to increasing the levels of deep abdominal fat.

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.

Every other person on this planet wants to lose belly fat! Yes it is this great an issue. Belly fat not only gives you an ugly look but can be dangerous for your health too. The visceral fat or the fat around your abdomen can lead to diabetes, heart diseases, stroke as well as dementia. When it comes to lose abdominal fat, the right foods are a necessity. They detox your liver and boost your metabolism so that your body can target belly fat. There are numerous fat burning foods and spices that can help you lose your belly fat. Here are some really effective home remedies to lose belly fat with the help of such foods and spices.

I stumbled upon Mike’s website while searching for a solution to the ‘post-baby belly’. He seemed to be talking a lot of sense but I still wanted to be sure this book would be right for me before purchasing. So I emailed Mike my questions. He answered right away and was friendly, knowledgeable, positive, encouraging, and trustworthy.

This is the basic problem with belly fat, and all other forms of “stubborn fat“–the ratio between beta- and alpha-receptors is heavily weighted toward alpha, which means that catecholamines can’t trigger lipolysis as easily.

The three major ingredients of a perfect Zero Belly Diet meal or snack are protein, fiber and healthy fats, and all three can be found in abundance in a good trail mix. Sadly, most commercial mixes are made with extra oils, salt, and sugar. Mix up your own high-protein snacks from a selection of nuts, seeds, unsweetened dried fruit, and dark chocolate pieces. Make sure to include peanuts: they’re a top source of both genistein and resveratrol, two nutrients that help diminish the action of your fat-storage genes.

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.)

Alcohol can also inhibit your body’s production of fat-burning hormones. Carbonated beverages contain gas and hence after consuming them you end up naturally with more gas in your GI tract, leading to bloating.

Okaaay….so you don’t believe that increasing body temperature that way will result in or increase weightloss? Is it better to work out when really relaxed after? Or Jacuzzi after workout? Hmmm who would know for sure?

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

Hi Mike. I’m posting an update on my muscle pain problem after starting using the Belly fat loss supplements. As I stated in my last posts. The pain in my muscles after working out was unbearable. This is what occurred the first week taking the supplements. First day supplements and work out. Four hours later I got pain in the areas I worked out. Next day still pain. Took supplements, workout that days muscles in my routine. After starting my workout pain went away. Four hours after this days workout pain started in muscles I worked out and pain came back to the muscles I worked out the day before. Now this happened every day after my workout. By the end of the week my whole body was in pain. In the mean time I purchased your book. I read it and decided to start doing the routine in the book. Before this I had no intention to take a week off. I wanted to start new on your routine so I took the week off. I still took the supplements and did cardio every day that week. In the coarse of the week the pains started to slowly go away. So now I’m on the supplements for two weeks. After the week off I started your routine. It took this first week to figure out how much weight to use in my work sets. Now I’m into my second week and on track adding weight to my work sets. Now almost four weeks later the pains have completely gone away. I just want to say in my original routine I did warm up sets and three pyramid work sets with the same intensity I’m doing your routine. I don’t know what supplement caused the pains, maybe a chemical reaction my body had to go thru. I am so glad they are gone. So if anyone experience a reaction to these supplements take a week off the weights and only do cardio this off week. After the week off go back to the weights and see if your body acclimated it’s self to the supplements. It worked for me.

I will answer your question but need to clear up a few misconceptions. ‘Calories in VS calories out’ does not work how people think it works. When it works, it is due to a happy coincidence and fat is hard to keep off for some. Not convinced? Please be open minded. Here’s why people lose or gain fat…

I am 25 years old and I went from weighing 243 pounds to 178 in two years. Unfortunately I still have a belly and it drives me crazy. I lost all my weight by walking/running 10km a day, drinking 2 litres of water and having 5 fruit and vegetables a day, but still the stubborn belly is there.

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.

To burn belly fat faster and reach those six pack abs, we need to get rid of those bad habits. And take up ones that support our diet and workout routine. These are typically simple steps, but they can help to lose belly fat faster.