“how to lose belly fat exercises youtube +lose belly fat by weight training”

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

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]

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

For most people, the abdominal area is the major problem area where fat accumulates in the body. The main reason for excess weight or high body fat is consuming too many calories and/or not burning enough calories. However, there are other reasons for belly fat like stress. Studies found that stress is closely connected to a bigger waistline. This is because when a person is under a lot of stress, the body releases a hormone called cortisol. This hormone increases* appetite and cravings for high-sugar foods. It also promotes* the storage of body fat in the abdominal area.

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.

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

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.

Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet.

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]

4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

To deal with your belly fat, you have to first deal with your stress. Carve out time to take naps, get a good night’s rest and meditate. Even just taking a 10-minute movement break with conscious breathing can shift your physiology for the better and help diminish your stress.”

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.”

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.

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!

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

Can’t imagine giving up your favorite chips and cookies in the name of weight loss? You don’t have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It’s the easiest way to eat your [insert favorite snack here] and have it, too!

If your weightlifting session lasts about 45 to 60 minutes and HIIT session lasts 25 minutes how do you make 4 to 5 hours of weightlifting and 1.5 to 2 hours of HIIT cardio per week? Don’t you have at least one day break in between?

This is ratio of weight in kilograms to the square of height in meters. This parameter helps doctors judge whether the person will suffer from heart disease or strokes. Those having a BMI of 25-29.9 are considered overweight and those with a BMI of 30 are considered obese. However, this parameter is not always accurate in measuring belly fat. In fact, you can measure your belly fat with a measuring tape in front of the mirror, and set your own targets to reduce belly fat. Looking at the mirror and checking regularly will motivate you to lose the unhealthy fat lining your abdomen.

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

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.

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?

Why They’re Good for You: This classic exercise will help you tone bladder muscles and help reduce risks of incontinence associated with childbirth. The more kegels you do, and the longer you hold them, the better control you will have over those leaks caused by sneezing, laughing, or picking up your baby.

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

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.

If you are not into running, try jogging. Research shows that jogging is better at breaking down unwanted belly fat when compared with weightlifting. This is a good form of aerobic exercise that is useful for fighting fat and staying fit.

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.

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

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.

Fermented foods like miso, tempeh and sauerkraut contain probiotics, a.k.a. friendly bacteria that help boost immunity, regulate gut function and banish bloat. Unsweetened plain Greek yogurt and skyr can provide probiotic benefits too. Choose ones that have five strains or more of bacterial cultures per 6-ounce serving. 

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

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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.

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.

Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And  nix the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can trim the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.”

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’. 

Calorie for calorie, sugar is different to other food groups such as protein, complex carbohydrates, and fat, because it confuses your normal appetite controls and causes your body to produce fat. Refined sugars are often hidden in a plethora of different products that you wouldn’t expect such as fruit juices. Make sure to check the labels before eating the products. 

The National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK) seconds this, stating that obesity— which presumably includes carrying extra belly fat — can contribute significantly to the following health problems:

Stay away from trans-fatty fats present in products like margarine. Trans-fatty fats are bad for your health. Eat whole unprocessed foods 90% of the time as I recommend in point 3 and you’ll avoid trans-fatty fats easily.

Juicing can help you boost your vegetable intake if you’re having trouble getting enough of them into your diet. By removing processed foods, you automatically cut out most of the refined sugars and carbs (grains) from your diet, along with a whole host of other health-harming chemicals and additives. If you opt for organic, you’ll also automatically avoid hazardous pesticides and herbicides, as well as genetically engineered ingredients

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:

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

Every day, your body flips back and forth between these fed and fasted states. Exercise done while your insulin levels are elevated and your body is still processing your last meal and insulin levels are high is fed training, and exercise done when your body has finished and insulin is low is fasted training.

Research also shows that fasted training increases blood flow to the abdominal region, which further helps burn belly fat away (the better the blood flow to a region, the more catecholamines can reach it).

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

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

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.

Hey Michelle, that’s possible (although there are a few hormones at play, not just cortisol). But if that’s the case, it’s really a bit of a waiting game. It can seem like nothing is happening, and then one day you’re 3 pounds lighter. Eventually your weight will even out, but in the interim, it’s still generally a good idea to drop your calories and/or increase your activity levels.

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!

You might think passing on lunch will save calories and trim your middle, but you’re actually trending toward the opposite. Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you’ve already eaten as fat since it doesn’t know when you’re going to feed it again. And guess where that chub piles on first? Yup. Your midsection. Experts say having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.

Should I do weight is morning and cardio in the night? My question is, If I take light dinner at around 6/7pm, I should wait for 4 hours then do HIIT Cardio at 10pm, just want to confirm. Thanks! Or Can I just do both weights and cardio in the morning itself. Which is better?

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Hey Amanda, your diet sounds pretty healthy, but are you tracking your calories? If you want to lose fat, you’ll need to be in a caloric deficit. Check this out: http://www.muscleforlife.com/not-losing-weight/

Hello Mike. I have no questions. I just wanted to give you an update and tell you the adverse reaction to the supplements I got, have gone away and wanted to comment on your workout routine from your book. I Like your book and workout routine.

Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.

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.

It’s also important to remember to keep upping the intensity as you get fitter. Again, if the exercise is not challenging enough, you’re not going to reap results. You can get the details on how to properly perform high-intensity interval exercises in the following video demonstration.

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%.

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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.

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.

Hey mike, I am currently 135 lbs, looking like 13-15 percent body fat and just like many others seem to be putting so much work into the gym, started implementing clean eating but still seem to be getting nowhere. I am able to lift 5x a week and include cardio when necessary. My work schedule is M-F 5am-2pm. I want to implement fasted training, how would you come about this and does intermittent fasting also need to come into play when incorporating fasted training?

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

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

Try swimming. After your lochia (postnatal bleeding) has stopped, you can return to the pool. If you’ve not been including swimming or water aerobics classes in your exercise routine, this might be a good time to try it. Swimming and water classes are good for your whole body, and don’t stress your joints the way weight-bearing exercise does.[20]

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

***WARNING: Due to recent reports from viewers who have experienced accelerated fat loss please consult your physician if you experience more than 1-2 pounds per day of belly fat loss or more than 12 pounds per week. This 2-minute ritual should only be used as noted in the above video.

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My husband is worried that weightlifting would be bad for me since I have tumors in my GI track. Unfortunately, I miss weightlifting and I have seen my belly get bigger. Do you have any articles on how to effectively use body-weight instead of heavy weights. Thanks for the advice on working out in a fasted state. I will try that and see if it works. Also, I think I might try your supplements once my GI doctor approves of them.

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

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

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

Aim for slow and steady weight loss. Losing visceral fat depends on changing lifestyle factors, including diet and exercise. This is a long-term process. The most effective weight-loss programs aren’t quick, but rather take place over time.[13]

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

We suggest going with the 40 40 20 split as it ensures ample protein while you are in a caloric deficit. You have a bit of leniency though but during a cut you don’t want to go lower than 1g per lb on protein ideally it would be 1.2g per lb. So you can see with the 40 40 20 split that gets you right at that number. Also 6 HIIT sessions a week is quite a bit. Typically we suggest 3-4 sessions of HIIT.

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.

People that say ‘it’s hard to follow’ have NEVER been in ketosis as once you are in it you have no cravings for sugary or carbohydrate high food. It’s the diet where you lose the most and keep it off longer.

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.

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

How to do it: Set your forearms on the floor with elbows directly under your shoulders and legs fully extended behind you, with your knees locked out. The trick to this exercise is to be as parallel to the ground as possible, so try not let your hips drop or your head push toward the ground. The more aligned you are, the more effective it is. Draw your navel in, squeeze your butt and try to pull your elbows toward your feet (this will engage your lats). If you are doing this exercise properly, you will probably only be able to hold it for 20 seconds. That’s OK—put your knees back down on the ground with your forearms in place, rest for a few seconds and have at another rep.

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.

Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

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

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

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

Not that you needed an excuse to hook up with your guy every night, but the fact is, this position is a fat blaster. Being on top means you do the rocking, and the more active you are, the more calories you burn — up to 144 for 30 minutes.

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.

Have you ever felt that you do everything to lose belly fat, but the results come too slowly? You do tiring abs workout and follow a healthy diet, but you can see only small changes on your stomach. Sometimes you feel you are close to giving up the training and your diet.

No, you don’t need a bicycle to perform this exercise. This exercise helps you to lose weight around your abdomen area. Bicycle exercise reduces stomach fat by applying pressure on your stomach muscles.

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Now the only problem is, my job is to sit infront of my computer and otherwise while traveling eating etc. the entire day. I dont have cardio area or machines in my gym and I barely even walk entire day. I dont have access to jogging spots so I can not even jog. I have stopped working out and high calorie diet coz i dont want to get fatter in the abdominal area. What should I do?

Goran MI, Calles-Escandon J, Poehlman ET, O’Connell M, Danforth E. Effects of increased energy intake and/or physical activity on energy expenditure in young healthy men. J Appl Physiol Bethesda Md 1985. 1994;77(1):366-372.

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.

Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.

1. Take in fewer calories than your daily maintenance intake. According to “You: On a Diet Revised Edition: The Owner’s Manual for Waist Management” by Dr. Mehmet C. Oz and Michael F. Roizen, this is one of the fundamentals of weight loss that you simply can’t get around. Use a calorie calculator such as the one at MayoClinic.com to help you determine your daily maintenance intake.

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]

All of these take a toll on your metabolism and ability to control levels of body fat. If you’re up against large amounts of stress in your life (from work, lack of sleep, relationships, finances, etc.), studies show you can greatly benefit from carving out more time in your busy stress relievers like regular exercise, meditation, spending time outdoors and keeping up with fun hobbies.

Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. This is your starting position.

How to do it: Find a pull-up bar. While holding yourself up (pulling the shoulders down and back as much as possible), keep your feet together and exhale to bend the knees and pull them up to just above a 90-degree angle. Pause for a second at the top, and slowly lower the legs back to the hanging position. For an added challenge, perform the leg raises with straight legs (pointing the toes away from you) and add in a twist to the right and left (alternating on each rep) to hit not only the transverse abs but also the internal obliques. To stimulate the heart rate even more, perform a pull-up between each hanging leg raise. Be sure not to swing the legs and to stay in control of the motion! Perform 3 sets of 10-12 raises. —Eric Sand, National Academy of Sports Medicine certified personal trainer, lead instructor at Bespoke Premium Cycling Studio in downtown Los Angeles

Fluids are essential for a healthy body. Especially when it comes to bloating, hydrating really helps. And what better fluid can there be than water? Drink at least 8 glasses of water to get a healthy bloat-free body to substitute those sugary drinks.

Yeah, okay, maybe if you reduce your body fat percentage to 20 percent if you are a woman then, eventually, your belly will disappear. But, if you lose 50-60 lbs. and your waistline stays almost exactly the same size and then if you gain a few lbs. back and all of it goes on your belly, so that you are increasingly looking like a clown and it puts so much strain on your muscles, tendons, etc. that you can’t even walk without doing more damage than good, much less exercise, then there is a problem that goes beyond your advice and many of the things you discounted actually do help with THAT.

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

I didn’t eat enough calories a few days like 1000 prob because I just wasn’t Hungry the pounds just fell then I literally drunk with the chicken at the end of the night I then went up 5 pounds. I’m just getting a little frustrated every time I let go for the one night I lose my progress lol I want it to be consistent progress while being able to enjoy myself once or even twice a week without ruining my progress. Thanks for all your help I am making progress and very happy with the help you guys are giving me it’s great to have some help Cheers Neil

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.

The body doesn’t react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. More: Good Fats, Bad Fats: How to Choose

This will require you to improve your posture. But, do work on your posture as standing up taller can make you look 5 pounds slimmer. Stand in such a way that your pelvis is relaxed. You can also stand against a wall to check whether your posture is straight. Make sure that your back is pressed up against the wall with no more than an inch between the wall and your lower back. A wider gap means your pelvis is not straight.

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

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Real food grew from the ground or had a heart beat at one time. If you set it out on the counter, it will spoil in a relatively short time. If it has an ingredient list, there will be no more than a few items listed and you will be able to pronounce and recognize all of the ingredients. Real food likely does not come in a box or wrapper. So […]

There’s nothing wrong with hitting up happy hour. But when you start to drink in excess, you’ll wind up packing on weight in your midsection since alcohol is digested as a sugar, and sugar ultimately turns into fat. Think of a bottle of wine as a stack of cookies — both convert into your body the same way, so you should moderate your intake accordingly.

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.

Copyright © 2003 – 2018 Consumer Health Digest, Inc. All rights reserved. Consumer Health Digest is for informational purposes and should not be considered medical advice, diagnosis or treatment recommendations.

I’m trying to cut down to 10%BF and will then slowly increase cals to 10% above TDEE to be in a surplus as you suggest. Following your 4 day split. Have also been fasting for Ramadan and training on a 16hr fast before sunset.

Excess belly fat can prove problematic in many ways. It appears to pose greater threats to your health compared with fat elsewhere and can affect self-esteem. While it can strike both sexes at any age, hormonal changes and a steadily decreasing metabolism can make it more likely to appear as you reach your 30s and beyond. The basic tenets of reducing fat apply to everyone regardless of age, but as you get older, your body becomes less forgiving of unhealthy habits, and you simply need to work harder than you might have had to when you were younger.

Should I do weight is morning and cardio in the night? My question is, If I take light dinner at around 6/7pm, I should wait for 4 hours then do HIIT Cardio at 10pm, just want to confirm. Thanks! Or Can I just do both weights and cardio in the morning itself. Which is better?

This might be “bro science”, but something that has helped me during my dieting is cold showers. I heard they are supposed to get rid of “brown fat cells” or something like that. They are also supposed to increase testosterone.

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.

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

Certain foods can help you with weight loss* and reducing* belly fat. Spices contain the compound capsaicin which has been shown to increase* the metabolism. This is the reason spicy food creates a temporary boost* in the metabolism which is beneficial if you want to lose* weight. Foods high in protein can also be helpful since it fills you up quickly and keeps you full for a longer time.

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

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

Having a hearty bowl of oatmeal for breakfast isn’t just delicious, it’s great for your waistline. “The whole grains not only absorb water to make you feel more full, but they’re also high in soluble fiber to keep you feeling satisfied for long periods of time,” says Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com and author of Read It Before You Eat It. To really prevent any trips to the vending machine between meals, Taub-Dix recommends adding a spoonful of nut butter to your oats.

I stopped going to gym due to work commitments. I never really lost all of my pot belly, so went back aroun 6 weeks ago. My problem is I am losing 1-2 lbs per week but don need to lose weight anywhere else apart from my stomach. So to conteract the weigh loss and started doing weights as well as cardio. I want to lose my stomach but dont want to lose anywhere else or I will start to look scrawny.

Carb cycling isn’t something I have tried properly. My opinion would be its only something you need to try once you get weight/bf down and things stop moving. Its also not something you can use instead of a calorie deficit to lose weight… You still need a calorie deficit to lose weight even if carb cycling?

Dr. Oz teamed up with Flat Belly Diet author Liz Vaccariello, nutritional biochemist Dr. Shaw Talbott and 8 Minute Abs creator Jaime Brenkus to come up with this plan designed to tackle your belly fat without making you feel hungry.

• Beans, cucumbers, nuts and blueberries are rich in soluble fiber, which works by dissolving into a gel-like texture that helps slow your digestion and keeps you feeling fuller for a longer time. Other foods that can provide you with this include flaxseeds, shirataki noodles, avocados and Brussels sprouts

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.

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

Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. As you likely already know, eight hours is ideal. These 20 ways to sleep better every night can help.

The short circuits in Zero Belly Diet offer a variety exercises that blast your core without relying on traditional sit-ups—easy enough to squeeze in before dinner in the comfort of your living room. Within six weeks of incorporating the mini circuits, test panelist Krista Powell lost 25 pounds—and she was finally able to dress in a way that reflected her true sense of style: “I’d avoided wearing high heels because the extra weight made my knees hurt so bad. I can actually wear my heels with confidence and without pain!”

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

Besides aesthetics and reducing your disease risk, having strong core muscles will also allow you to maintain good posture, conduct everyday movements of reaching and bending more easily and safely, continue to have strong continence, and sustain strong balance and stability.

Aim for slow and steady weight loss. Losing visceral fat depends on changing lifestyle factors, including diet and exercise. This is a long-term process. The most effective weight-loss programs aren’t quick, but rather take place over time.[13]

Life style changes are difficult to make which is why people struggle with dieting. It’s very tough for most people to alter what type of food they eat, but it’s a bit easier to alter how much they eat.

It’s normal to feel a few hunger pangs when you cut your calorie intake, but you don’t want to feel ravenous. Filling your diet with low energy-density foods — ones that have a low calorie count per gram — allows you to fill up on larger portions while controlling your calorie intake. Many of these foods also supply water and fiber, which can make you feel full, to help with weight loss.

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

Postmenopausal women who tried yoga for 16 weeks reported significant reductions in visceral fat in one 2012 study. Or, if you’re just not that into downward dog, any sort of relaxation exercise, even simple deep breathing, can help—the key is to lower levels of the stress hormone cortisol, which is linked to belly fat. (Try these 2-minute stress solutions to calm down fast.)

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.

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.

• Eat cereal or oatmeal. A 2010 study of the diets of nearly 90,000 people found that those eating at least 10 grams per day of fiber—especially the kind in whole grains—had waists about three inches smaller than those who ate very little.

Adult women require anywhere from six to eight hours of sleep every night. If you’re staying up late on the regs and aren’t meeting that minimum, you’ll throw off your natural rhythm, which can cause your body to freak out and start overproducing hormones (including cortisol). By getting the right amount of sleep every night, your body and metabolism will stay regulated — keeping you and your tummy on point.

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Great stuff Mike, I have been following this program as well. For the VPX Meltdown, it also has Yohimbine in it. Do you factor that into the 15mg you take daily or is that on top of it if you follow the .2mg/kg you recommend? I’m doing the 3 Meltdown VPX + 10mg Yohimbine right now at a bodyweight of 84 kg

Eat at least one good source of healthy fat every day. Monounsaturated fats and omega-3 fatty acids help to fight both belly fat and inflammation. These fats are essential to maintaining a desirable body weight as well as preventing disease.

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.

Dr. Oz teamed up with Flat Belly Diet author Liz Vaccariello, nutritional biochemist Dr. Shaw Talbott and 8 Minute Abs creator Jaime Brenkus to come up with this plan designed to tackle your belly fat without making you feel hungry.

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

Great article as always. Question if I may, currently I take Phoenix and Now’s Green Tea Extract to help with this stubborn fat. I’m female, 5’6″ and pretty lean, bf around 15-16%. I’m following TLS and my cardio is circuits and mostly bodyweight HIIT. So far great, my abs have gotten down to pretty good, but not quite as visible and lean as I’d like them to be, especially that darn lower ab region.

Focus on cardiovascular exercise. Cardiovascular exercise is one of the best ways to lose weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity.[25] That’s because cardio/aerobic exercise works the muscles in your arms, legs, and hips, and increases blood flow to all sets of muscles.[26] Effective cardio exercises include:[27]

The type of fat that is responsible for the “ beer belly” shape is called visceral fat. Visceral fat (the fat surrounding your vital organs) is more metabolically active than subcutaneous fat (the fat just under your skin) so it tends to burn off quicker.

The exercise is crucial if you intend to have a healthy, flat and nice looking belly. It is well known rule that the abs are shaping 10% in the gym and 90% in the kitchen. Your success in weight loss depends from the diet you are consuming and the type of your body.

The doctors say that removing excess abdominal fat is a necessary step to maintain a state of optimal health.Thus, people with apple-shaped body (fat accumulated in the abdominal area – abdominal fat) shows a higher risk of developing cardiovascular disease and diabetes than those who have pear-shaped body ( fat accumulated on the hips, buttocks and thighs). You can find more here http://myfitdiet.com/weightloss/abdominal-fat/

He said: “Typical day: Morning: Bulletproof Coffee. Lunch: Microwave heated leftovers (steak, deer meat, Quick Eat hamburgers, sausages). Dinner: Chicken/steak/fish/dark veggies (broccoli, asparagus, spinach). Snacks: Cheese sticks.

This was an GREAT ARTICLE. .my hours are all over the place i dont get up till 12am be to work by 1:30pm get off at 10:30pm then try to workout at 11:15pm sleep by 12:30-1am then start it all over again how can I fit HIT workouts in

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.

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.

You are very knowledgeable in weight training and losing weight in a healthy way. I just happened to find my way to one of your articles and I am impressed at how well you back your articles with research and personal story.

Halter JB, et al. Menopause and midlife health changes. 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.

It should come as no surprise that the more strength training you do, the more muscle mass you’ll acquire — a good thing, considering all the metabolism-boosting benefits of muscle mass. Here’s the catch: While muscles take up less room than fat, they weigh more than fat by volume. In other words, when you amp up your workouts, you might notice your pants fitting better without any change in your weight. It’s why you’ll feel much better if you step away from the scale and toward the mirror, where you’ll really see your efforts paying off. 💪

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

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

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Sleep deprivation causes obesity. Sleep is vital for our metabolism and weight control. When we don’t get enough sleep, our hormone balance suffers, and the way we store and process carbohydrates is altered.

The easiest way to work fasted training into your routine is to work out first thing in the morning, before you eat breakfast. This has an added benefit, as well: fasting for longer than 6 hours significantly increases your body’s ability to burn fat.

For the weight-training portion of your workouts, target each of the major muscle groups — hips, back, chest, abdominals, legs, arms and shoulders — with at least two sessions per week. During your strength-training sessions, choose weights that make you feel fatigued by the last two or three repetitions in a set of eight to 12. Increase weight gradually, as well as the number of sets, when the weights start to become manageable.

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.

The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat. Visceral fat is underneath the abdominal musculature and in close proximity to the organs. You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion. Subcutaneous belly fat is above the abdominal muscles and can be pinched. This is the stuff that hangs over the belt.

This might sound a tad strange, but as I’ve mentioned in my e-book, Blast Your Belly Fat, that belly fat has often little to do with the amount of food you eat. It’s more about WHAT you eat, HOW you eat it, and how you FEEL.

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]

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.

How It’s Done: Start on all fours, toes touching the floor behind you, arms straight down from your shoulder line, palms touching the floor. Your back should be relaxed and straight, not curved or arched. As you inhale, pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three, and release.

Dairy products, especially in lactose intolerant people (2), cause uncomfortable gas conditions and bloating. This happens because they have difficulty digesting ‘lactose’, the sugar found in dairy. We suggest that you have yogurt and stick to smaller portions of milk and its products. It will also be great for your shape if you eat milk products along with other foods.

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

not forgetting that some good habits and a proper nutrition such as Jogging, running, cycling, brisk walking, swimming ,and low calorie diets, is necessary, not only to loose belly fat within a specific time , but to maintain the health of the entire body.

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.

Taking BCAAs beforehand is fine, but they do contain calories. Some foods are more “insulinogenic” than others, meaning they raise insulin levels higher than other foods. All protein sources are fairly insulinogenic, but BCAAs are in particular. The good news is that they contain such a small number of calories, that the absolute rise in insulin levels is still pretty small and drops back to baseline quickly. So, it really doesn’t matter that they spike insulin regardless of whether or not you’ve eaten carbs.

Aim for slow and steady weight loss. Losing visceral fat depends on changing lifestyle factors, including diet and exercise. This is a long-term process. The most effective weight-loss programs aren’t quick, but rather take place over time.[13]

Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

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

Sugary soda, packed with empty calories, is obviously a diet disaster, but even the no-calorie version can expand your waistline. A 2012 study published in the journal Obesity found that regular soda was associated with increased waist size and abdominal fat, but diet soda was associated with increased waist size, BMI, and total percentage of fat. One theory why this happens is the artificial sweeteners in diet soda don’t produce the responses your body expects when you eat something sweet. So, the sweet taste of a diet soda triggers a message to your body to expect an influx of energy, which won’t arrive since there are no calories in diet drinks. This interferes with your body’s hunger signals and causes you to crave (and consume) additional calories to make up for the lack of calories in diet soda. (Not to mention, diet soda has also been linked to stroke and dementia.)

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

Add fiber to your diet slowly. If you are currently getting 10g of fiber a day, don’t jump to 35g of fiber the next day. The natural bacteria in your digestive system requires time to adapt to your new fiber intake.

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

Hi Mike, Just curious. I recently started taking Tonalin CLA and I want to start this exact method listed above and I see that CLA is not listed as part of the regimen. Just curious as to whether I need to cont. to take the CLA or d/c taking it? If it’s recommended to cont. to take the CLA, when and how often should I take the CLA? Thanks Andrea

You can restore your sodium-potassium equilibrium by increasing your potassium intake to an optimum 4,700 mg per day. To do this, you need to eat about 4½ cups of produce daily, including the especially rich sources that are mentioned below. As you rebalance your system, you’ll flush out the extra sodium along with the water. Presto: less puffiness. Watch out, though. Food is a safe source of potassium, but supplements are not. They can cause potassium to build up in your body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, says Leslie Bonci, RD, MPH, chief nutrition officer at Come Ready Nutrition.

Stubborn tummy fat can be very hard to shift. Due to our often sedentary lifestyles and stressful jobs, medicated with alcohol and biscuits, belly fat can easily build up. And, it’s not just our ability to win the swimsuit competition that’s affected by the belly build up: fat deposits around the belly are linked to serious health issues, including type 2 diabetes, high blood pressure and cardiovascular disease. 

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

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

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:

Consume about 50 gr of carbohydrate for a breakfast. Low carb diets are usually essential, if you wish to lose fat sooner. One cup with oatmeal has 50 gr of carbohydrate. For other meals in the day consume toned protein about the length of your fist. Feel free to use whey protein, yoghurt, fresh vegatables and fruits as snacks. Limit the consumption of fat to coconut oil or fish petroleum. Avoid using mayonnaise, margarine, butter, many other vegetable oils or anything else. You can start exercise like breathing squat to take out the belly body fat.

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.

The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat. Visceral fat is underneath the abdominal musculature and in close proximity to the organs. You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion. Subcutaneous belly fat is above the abdominal muscles and can be pinched. This is the stuff that hangs over the belt.

Is there a point in using Forge while reverse dieting or while on maintenance calories? I still have more than half a bottle left but I’m about to get done cutting. I’m not sure if I should finish it up or just save it for a later cut.

No, endless crunches aren’t the secret to a flat belly. Crunches, sit ups and planks may strengthen the muscles that lie underneath excess belly fat, but they don’t burn it off. Cardio exercise that raises your heart rate for an extended period of time is more likely to help you slim down that muffin top.

Hi mike! I just need some pointers on keeping muscle and loosing fat. I’m female and I’m 27 years old. Body fat around 20%. You mentioned in the article to cut 20% of your TDEE to loose belly fat. I have 2 questions for this. If I’m only active 3tx or 4 tx a week (2 strength days 2 HIIT days) should I cut more than 20% to loose fat?

Cardiovascular exercise uses the big muscle groups for an extended period of time to raise your heart rate and build up a sweat. Cardio helps shrink your belly because it burns more calories than targeted abdominal exercises.

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!

Hey Mike! You say fasted state is reached within 2-6 hours after you ate (depending on how much you ate). So how do you know if you’re in a fasted state? I have no idea how to check my insulin levels 🙂

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

Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.[7] Drinking more water also helps your body flush out waste/toxins and improves your overall health.

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.

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

Tuomas Kilpeläinen, PhD, assistant professor, The Novo Nordisk Foundation Center for Basic Metabolic Research, Copenhagen University; former epidemiologist, Institute of Metabolic Science, Medical Research Council, Cambridge, U.K.

Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:

Lipman suggests sipping it as soon as you wake up and after each meal. “Bitter foods like lemon help stimulate your body’s GI juices and aid the start of the digestion process. When digestion is robust, your body breaks down food better and absorbs more of its nutrients, both of which help you maintain a healthy weight and flat belly.” Arugula, dandelion root, and apple cider vinegar will also do the trick, so munch on a salad with these greens before your main course — bonus if it’s dressed with cider vinaigrette.

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

“A study published in study published in Nutrition Journal linked calcium and vitamin D supplementation over 12 weeks with belly fat reduction in obese and overweight college students,” says Amidor. “These participants also lowered their calories during this time frame. Although the study was done with supplements, milk is brimming with both calcium and vitamin D, and can be part of a healthy weight loss plan.”

If you do not sleep enough, your metabolism slows down. On top of that, if you are tired your body needs compensation. And how we compensate ourselves? We start eating or drinking something sweet or munch on a packet of chips.

My diet is that I’ve cut out most all of my sugars, all those enriched flours and grains and I even take it easy having any heavy carbs like whole grain pasta. I’m eating protein rich foods like chicken and fish, and diet sodas are still my bane, but this belly just feels like it is holding on for dear life. Do you think this articles recommendations could be where I need to start or do you think I’d benefit from something different? I’m committed to change and doing things right. (No one has stayed on my ass about my weight, workouts, or diets for this year I’ve worked hard but me. I’m committed. I just don’t know how to push through to the next level.)

“Research continues to show that enjoying soup before a meal reduces the total caloric load of that meal, which can help banish belly fat,” says Julieanna Hever, author of The Vegiterranean Diet. “Filling up on high-fiber foods like a low-calorie soup is so satisfying that you end up eating less overall, thereby reducing weight.”

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

Also, I can’t split up my workouts into AM & PM since the kids are only in school in the AM so I do a HIIT spin class at 6am and weightlifting (kettlebells) at 9:30. I struggle with what to eat in between, but find I’m too fatigued to stay in the fasted state for the second workout. What would you recommend eating between workouts?

It’s no secret that obesity rates have been rising for several decades now, and scientific studies continue to draw conclusions about how eating a highly processed diet that’s tied to weight gain is one of the leading contributors to most chronic diseases. According to the Center for Disease Control and Prevention (CDC) the rate of obesity between 1980 and 2000 doubled among adults and children, and scarily has tripled amongst adolescents. This translates to 60 million obese adults in the U.S. alone — a staggering 30 percent of the total population.

A word of warning. You need to keep a close eye on your portion sizes, as it is very easy to overeat foods such as nuts and guacamole. Although they are high in nutrients and MUFA’s, they are still fats, which means they are high in calories. Therefore, you need to be careful, to ensure that you control your intake of these foods to ensure you lose belly fat. Add small, but regular portions of MUFA containing foods to your meals.

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.

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

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

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

Trim back on your daily carbs by having eggs for breakfast, making your sandwich open-faced with only one slice of bread, and packing protein-rich snacks such as turkey slices, low-fat string cheese, seeds, and nuts. (Try these Luscious Low-Carb Desserts.)

Love your articles, website, and diet info, its really helping. I just need that little extra to get down to 10%, Going to get hydrostatically weighed this week to really narrow it down and see where I’m at. Believe I’m right around 16% or so…

Doing ab workouts might strengthen your core, but it won’t actually zap fat — and that’s why you need to eat healthy. “You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise. You need to eat the right things,” says Harris-Pincus.

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Mike, I’m new and this is my first cutting session before I start bulking for the first time. I’m still at around 13-14% body fat. Should the contents of this article be something I should be considering yet? Or is this information mainly for men at 10% or below who are trying to lose that last bit of fat? From what I’ve read in your book, I should be at my goal size before considering dropping below 10% fat – which could be quite a while.

All women over 40 should consume 25 grams of fiber per day to stay healthy. As an added benefit, fiber helps you stay full. However, you don’t want to consume all your fiber at once or you’ll get bloated. Dr. Oz’s Fiber Pack will provide morning fuel and healthy snacking throughout the day so you don’t reach for any harmful goodies like cookies or salty snacks loaded with unhealthy carbs.

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)

Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet.

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

Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus.

How They’re Done: Your goal is to contract and hold the muscles that control the flow of urine. To get which muscles they are, start by doing the exercise while you use the bathroom. As you urinate, manipulate your muscles until the stream temporarily stops. Then release and let the urine flow. Remember what that feels like, and when you’re not urinating, contract, hold, and release those same muscles. Try to do this 10 times per session, three times a day.

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.

Hormones. During perimenopause (the decade or so before your period stops altogether), estrogen declines and FSH (follicle-stimulating hormone) increases. This fluctuation seems to trigger the accumulation of belly fat.

Hi Mike. I recently had my body fat reading taken at a UFC Gym (chain) and the reading was much higher than I expected. 16%. The caliper readings have me around 12-13 I believe. It seems like a sales scam to stretch out the number of ‘sessions’ I would need to reach my % goal. Keep in mind fat loss wasn’t even why I was meeting with this trainer–it’s for Muay Thai. Any ways I don’t want to be naive and not consider the reading. I’m posting a few pics here (shadow and light) and I’d like your opinion—do you think 16% is a possibility? Thanks. MFL member. Following BSL. https://uploads.disquscdn.com/images/b03a0c99d78a4d1fa34fa857688a1531f2992ef85ee135b76356bb855fc3a904.jpg https://uploads.disquscdn.com/images/349d75db57aebb4cbc6833ebcce4487ae820945acbe062ad9693b2855a281361.jpg https://uploads.disquscdn.com/images/7b69c05c0e3f65764d62c8a66b8a89df1611a1125343be9b29fc0d2f4729cecd.jpg

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

You can perform HIIT three to four times a week after a workout or as part of your normal training regimen. It is very important to do this with 100% effort or intensity. Most sprints should not last more than 30 seconds.

With age, hormonal changes and a more sedentary lifestyle, fat can begin to accumulate around the midsection. For some, the tendency to carry extra weight in the belly is inherited and can occur without actual changes in weight. The danger is that fat in the midsection, unlike fat in other areas, may be producing hormones that increase your risk of many chronic diseases. MayoClinic.com suggests that the best way to control belly fat is to perform moderate-level aerobic activities. Walking, biking, dancing and swimming will all help you burn calories, which in turn will shrink the midsection. Extra weight carried anywhere in the body is the result of eating more calories than the body burns off. Just doing sit-ups without changing your caloric expenditure will not make your belly smaller. A well-designed exercise program will burn calories, reduce belly fat and reduce the risk factors for disease.

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?

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

Some amount of belly fat is normal – it helps to cushion the bones and organs and provide protection. Well, excess fat might become a cause of concern. Don’t worry. You can cut any type of fat by exercising and following a strict low carb diet. There are a number of reasons for belly fat in teens and adults.

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Hey Michelle, that’s possible (although there are a few hormones at play, not just cortisol). But if that’s the case, it’s really a bit of a waiting game. It can seem like nothing is happening, and then one day you’re 3 pounds lighter. Eventually your weight will even out, but in the interim, it’s still generally a good idea to drop your calories and/or increase your activity levels.

In addition, animal studies have found that a hormone known as neuropeptide Y (NPY) leads to increased appetite and promotes belly fat gain. Your levels of NPY increase when your protein intake is low (31, 32, 33).

The problem with weight loss* is that the process is very slow. Reducing* belly fat takes a lot of time especially if you carry a lot of excess weight. A great way to have faster results is by using weight loss* supplements. Look for those that only contain natural ingredients since they are considerably safer. You need to research very thoroughly in order to find weight loss* supplements that are both safe and effective.

Stack the snacks. Eat small portions of healthy snacks three times a day. In research from Georgia State University, athletes who followed this pattern burned more fat and calories than those who waited for long periods to eat.

I wonder if the cheat day actually hampers our progress. I don’t know why we need a cheat day anyway except to fulfill our cravings for junk food but it does seem to be counterproductive if you want fast results.

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.

Set yourself up to lose excess belly fat by setting realistic goals. You won’t be able to lose fat exclusively from your belly — it will come from all over your body, including your midsection — or shed 20 pounds in just a week. You can, however, lose 1 to 2 pounds of fat to start slimming your midsection, using sustainable methods that’ll allow for larger weight loss over longer periods of time.

Becoming more physically active goes a long way in helping to address belly fat in people of any age, including women. As Rush University Medical Center notes, the first type of fat lost in anyone who loses weight with exercise is visceral fat.

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.

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~~

Fasting can be a useful strategy for many people, but it’s not a magic bullet. What matters most is burning more calories than you take in. I talk about fasting here: https://www.muscleforlife.com/the-definitive-guide-to-intermittent-fasting/

Mike, I purchased your Bigger, Leaner, Stronger book. Unfortunately due to muscle injuries, I cannot do strength training. I can only do HIIT or regular cardio. Any recommedations to bring down body fat from 18% to 8-9% in a few months?

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 😉

Even walking can be adjusted for an HIIT workout. Do 3 shorter, fast-paced interval walks (alternating faster walking with a few slower periods) and 2 walks at moderate intensity each week. You will burn 3 to 5 times more visceral (belly) fat. [5]

Many observational studies prove that people with a higher protein intake have lower levels of belly fat. It also raises your metabolic rate, making you more likely to build muscle during and after exercise. 

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

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.

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

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.

Excess belly fat is a common problem for many women. Clinically known as visceral fat, excess belly fat increases your risk of developing cardiovascular disease, diabetes and some forms of cancer. While poor diet and physical inactivity are contributing factors, others include hormonal changes, age, stress and hereditary factors.You can generally reduce belly fat through a combination of aerobic exercise, healthy diet and targeted strengthening abdominal exercises.

Getting rid of your belly bulge is important for more than just vanity’s sake. Excess abdominal fat—particularly visceral fat, the kind that surrounds your organs and puffs your stomach into a “beer gut”—is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers. If diet and exercise haven’t done much to reduce your pooch, then your hormones, your age, and other genetic factors may be the reason why. Read on for 11 possible reasons why your belly fat won’t budge.

Mike, starting my cut for summer. Am training in the morning so fasted training is fine for me. Am taking leucine, but my VPX meltdown are still yet to arrive in the mail so I was going to just get some caffeine via a strong black coffee pre-workout. Is drinking a black coffee going to spike insulin levels at all? (as I presume caffeine pills on their own do not…)

Sugary soda, packed with empty calories, is obviously a diet disaster, but even the no-calorie version can expand your waistline. A 2012 study published in the journal Obesity found that regular soda was associated with increased waist size and abdominal fat, but diet soda was associated with increased waist size, BMI, and total percentage of fat. One theory why this happens is the artificial sweeteners in diet soda don’t produce the responses your body expects when you eat something sweet. So, the sweet taste of a diet soda triggers a message to your body to expect an influx of energy, which won’t arrive since there are no calories in diet drinks. This interferes with your body’s hunger signals and causes you to crave (and consume) additional calories to make up for the lack of calories in diet soda. (Not to mention, diet soda has also been linked to stroke and dementia.)

What Causes Females to Have Excess Belly Fat? Ways to Tighten a Flabby Stomach Belly Fat Reducing Exercises What Are Five Foods That Fight Belly Fat? Indian Foods That Reduce Belly Fat A Diet for a Flat Stomach for Men Exercises to Get Rid of Back & Belly Fat Diet & Exercise Tips to Lose Belly Fat How to Quickly Lose Belly Fat Without Doing Crunches How to Get Rid of Weight in the Mid-Section What to Eat to Get Rid of Belly Fat Naturally How to Lose Abdominal Fat Quick Middle Age Bloating & Belly Fat Natural Ways to Get Rid of Belly Fat How to Lose Belly Fat at Home How to Burn Stomach Fat Fast for Women 10 Surprising Flat-Belly Foods How Fast Can a Man Lose Belly Fat? Low Body Fat But Can’t Lose Weight Around the Stomach How to Lose Belly Fat for Women After Age 30

I just wanted to say I love this article, its so informative! And I’m on all these supplements and I love them all. I have never felt so full and alert before. However, I do think its worth you noting here that VPX has Yohimbine in it so you don’t need to completely get all your maximum Yohimbine daily allowance from Primaforce Yohimbine HCI alone (unless I’m misataken).

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

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.

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.

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

Your lower belly may be pouching out because of under-developed abdominal muscles.  Your transverse abdominis, a deep abdominal muscle that wraps around the torso, helps stabilizes your back and also pulls your waistline in, making you look smaller and your stomach flatter. This muscle effectively acts as a corset pulling you in. Standard ab exercises like sit-ups and crunches aren’t going to cut it because they mostly target the upper abs. Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area. Here are 10 amazing exercises that target the lower abs.