Keep a calculator handy. To calculate your waist-to-hip ratio accurately, measure the narrowest point of your waist and the broadest part of your hip. Divide the values you obtained from the measurement and you have your ratio. The waist-to-hip ratio is a more accurate parameter to measure BMI. Those with a waist-to-hip ratio of 0.8 are susceptible to cardiovascular disease and stroke.
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.
You can’t skimp on sleep. Losing weight for good calls for a total lifestyle change -- and that includes getting more Zs. Missing the recommended seven to nine hours of shut-eye has been linked repeatedly with increased obesity rates. “When you don’t sleep enough, it certainly affects your brain,” explained Dr. Arad. “What we’ve learned is that people who don’t sleep well are making poor choices — eating more unhealthy diets, and they are obviously more fatigued, so they become less physically active.” In fact, people who sleep six hours or fewer per night on average consume about 300 extra calories the following day.
After dinner, wash all the dishes, wipe down the counters, turn out the light, and, if necessary, tape closed the cabinets and refrigerator. Late-evening eating significantly increases the overall number of calories you eat, a University of Texas study found. Learning how to stop late-night snacking can save 300 or more calories a day, or 31 pounds a year.
Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
Snacks are misunderstood in the weight-loss world – many people don’t realize that snacks can help you lose weight rather than gain it. If consumed in moderation as a way to relieve minor hunger pangs, snacks are a perfect bridge between meals and prevent you from consuming too many calories at your next meal. Choose snacks between 100 and 150 calories. Some or Dr. Smith’s favorites include shrimp cocktail, olives stuffed with blue cheese, an English muffin pizza, or a banana with dark chocolate. Try these shredder snack recipes.
Whether you’re trying to shed a few pounds or have a larger goal in mind, losing weight takes time, energy, and most of all, commitment. Achieving a healthy weight is well worth the effort. Losing even a few pounds can start to improve your heart health. We’ve put together resources and tools to help make your weight loss journey a little bit easier. From exercise trackers to recipes and weight loss tips, we’re here to help you achieve all of your weight loss goals.
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
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Somewhere between a 3 and a 4. No, I have not tried the diet, and I'm not sure it's the diet for me. But I do know people who have been successful on it. What bothered me the most is that everyday for 6 weeks, all 4 meals and 3 snacks are spelled out, and on many of these days, the choices are the same, so the book continues to repeat itself over and over. The same rules are repeated over and over too. The smoothie and protein shake recipes look good. I wish there had been some suggestions for p ...more
Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
Fleury, N., Geldenhuys, S., & Gorman, S. (2016, October 11). Sun exposure and its effects on human health: Mechanisms through which sun exposure could reduce the risk of developing obesity and cardiometabolic dysfunction. International Journal of Environmental Research and Public Health, 13(10), 999. Retrieved from https://www.mdpi.com/1660-4601/13/10/999/htm
Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often causes weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly. More on depression
Dairy products such as cream and cheeses. They work well in cooking as they satisfy. The problem is if you’re munching a lot of cheese in front of the TV in the evening… without being hungry. Be careful with that. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of heavy cream in the coffee, many times per day.
Remember that it takes a 3500-calorie deficit to lose one pound of fat. That is, you have to either burn off 3500 calories through exercise or eat 3500 calories less than you burn in a week. Break this up into daily limits. To burn 3500 calories a week, you should aim to have a 500 calorie deficit every day. For example, you can exercise to burn 250 calories and cut 250 calories from your diet.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.
IKS: Let me just tell you the two major principles of Shred. One is called meal spacing. You space your meals out so you’re eating about every three to four hours. The critical part with meal spacing is that you stabilize your hormones so that you do not have those spikes in insulin that occur when you eat large meals. With meal spacing, we keep those hormones stable and the stability of those hormones prevent weight gain.
Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines or resistance bands and it may also be useful to train from unstable positions due to increased muscle activity.
High Intensity Interval Training, which is also abbreviated as HIIT, is a form of cardio where you go all out for a short period of time, and then rest for a while, repeating this cycle multiple times. Numerous studies have shown that HIIT is actually far better for fat loss, and overall health, than steady state cardio. And, you can save time doing it.
And they say you can’t eat like a pig and slim down. Scientists at Kyoto University found bacon is a great source of the hormone coenzyme Q1, which spikes up your metabolism when combined with a brisk walk. And here’s the best bit: the study showed eating six rashers of bacon an hour before your stroll to the office will double the fat burn. There’s no need to ration your rashers.
This two-week program mandates the use of heavy compound exercises to start every weight workout. By keeping heavy training in your program, you’ll force your body to keep its natural production of growth hormone (GH). High GH, which peaks while you sleep, is a key player in the fat-burning process. Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. On each Tabata exercise, start with a weight you can handle for 12–15 reps. As the work drags on, your rep counts will fade. Pause only when needed, and perform partial reps if necessary to keep going the entire 20 seconds.
2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As you sit up you should keep your arms and weight pointed to the ceiling.
Although you won't be able to completely transform your body or even lose more than a few pounds in a month, you can jump-start your weight-loss journey and be well on your way to achieving your goals. Just be mindful that while you can lose weight in a month, you can't specifically target your belly; there's no such thing as being able to spot-reduce fat (your body decides where the fat comes from - yay, genetics!). We tapped registered dietitian and ACSM-certified personal trainer Jim White, who owns Jim White Fitness and Nutrition Studios and helps clients reach their weight-loss goals, for insight on how to lose belly fat in 30 days.
On the Shred Diet, you’ll eat four meals and up to three snacks a day. Eating smaller meals will keep you from getting hungry as you distribute your calories throughout the day. Equally important, spacing out your meals will keep your hormones stable. When you eat small meals, especially meals composed of foods that have a low-glycemic index (choices that are less likely to spike your blood sugar), you prevent surges in hormones that lead to weight gain.
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
On Monday, Steve Harvey announced he’s joining Dr. Ian’s Shredder Nation. The beloved multimedia comedian will be going on the plan for six weeks, documenting his weight loss on his nationally syndicated Steve Harvey Morning Show. Dr. Ian will appear on the show every Monday at 8:29 EST to talk about Harvey’s progress while doling out diet tips to the listeners.
Certain carbohydrates have a tendency to be poorly absorbed in your intestines and then rapidly fermented, leading to gas and bloating. Common culprits include refined carbohydrates and simple sugars—like those found in processed foods with added sugars. Excess sodium can also cause bloating due to increased water retention. Opt for freshly prepared foods and reduce processed, packaged foods to cut back on belly bloaters. In the morning, swap your sugar-laden bowl of cereal for this Green Smoothie, made with fresh fruits and vegetables to get your day started the right way.
So what type of exercise is best when it comes to burning belly fat? Olson recommends intense weight training, Tabata interval training, sprint-style cardio, and kettlebell exercises. Of course, a little ab work won’t hurt either—especially moves (like dead bug) that target the transverse abdominus, the deep core muscles that act like a girdle for the waist, cinching you in all over.
I love this book. I bought the kindle version a few years back but didn't follow the diet. I just finished week 1 and lost 6.6 lbs. I'm hoping to lose more than 20 lbs at the end of 4 weeks. I will start the cycle over. I love that the book has so many options of meal and snack choices. It also shows the time to eat it. I need that written out for me. I will update again after I complete the 4th week.
Excess weight in your midsection can be annoying—not only because it’s so darn tough to ditch, but because it also has an impact on your overall health. Extra belly fat ups your risk of issues such as heart disease and diabetes, and, according to certified strength and condition specialist Michele Olson, PhD, life is filled with sneaky little saboteurs that make putting on the pounds in this area way too easy.
If you’re wanting to get your own bottle of the Keto Shred Supplement, your best bet is going to be to find their official website. We don’t think that KetoShred is a bad product, but we also don’t think that it’s going to make us change our favorite. If you want to know why we like our favorite so much, go check it out for yourself! It’s linked in the photos on this page. We hope you like it too!
“As your body’s perception of stress increases, cortisol, often called the stress hormone, is released from the adrenal glands,” explains Nana Yaw Adu-Sarkodie, MD, a board-certified family physician practicing home-based care in Baltimore. “Normal levels are released when you wake up in the morning or during exercise. Chronic stress can lead to increased cortisol and other stress hormones, leading to increases in sugar in the bloodstream, weight gain, digestive issues, depression, and a host of other health effects.”
Ship ‘N’ Shred — Similar to drop off paper shredding services, our Ship ‘N’ Shred service charges by the pound. The cost is approximately $30 for a 30 pound box of paper and $45 for a 65 pound box of paper. You can take them to a shipping location or have them picked up from your location and shipped off to be destroyed. Again, you don’t get to see your documents destroyed yourself, but you can get a certificate of destruction.
In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: some diets don’t work at all and none of them work for everyone—our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.
According to the United States Department of Agriculture, a half-cup of granola has anywhere between 200 and 300 calories, 12 to 16 grams of sugar, 3 to 15 grams of fat (depending on low-fat options), and nearly 40 grams of carbs. Plus, granola is usually mixed with something, like yogurt or fruit, which only increases its caloric value. “Although you may think starting your day with a bowl of granola is the healthy thing to do, the calories can easily add up to over 600 calories, just at breakfast,” says Toby Amidor, MS, RD nutrition expert and author of the Greek Yogurt Kitchen.
Call it what you will: An eating plan, a lifestyle, a diet, a philosophy, but few things garner such heated debate as how to lose weight. The truth is, whether you’re on a low-carb keto program, devoted to the Paleo lifestyle, all in to the Whole 30 or remain committed to low-fat eating, these plans have more in common than you think. What’s more, follow any one of them religiously, and you’ll likely notice results.
For example, a 200-pound guy following this program would consume 200 grams of protein per day, and eat 2,000–2,200 calories—that’s approximately 420 calories (about 50 grams) from fat, and 880 calories (220 grams) from carbs. Your protein and fat intake will stay relatively constant, but your carbs can be raised or lowered as needed (see Step 5). So, if you’re taking your shirt off on Saturday, begin following this protocol the Saturday prior.
Grains get a bad rap when it comes to weight loss, but that's because refined grains (read: processed foods!) are linked to wider waists. 100% whole grains are bloat-busting superstars, however, as they're packed with minerals and de-puff by counter-balancing salt. Stick to brown rice, quinoa, wheat, barley, millet, farro, sorghum, and amaranth for the biggest benefits.
And so my Twitter followers and people on Facebook, they lost so much weight in such a short period of time—they were losing four pounds in five days, five pounds in seven days; the results were outrageous—they kept asking me for more. And so I kept tweeting them more and emailing them. Before I knew it we had 5,000 people across the country, [and] as far away as the UK, who were on Shred. And they were losing weight hand over fist.
Fast forward: I open my Twitter account and this summer I decided I wanted to send my followers some good diet tips to lose some weight during the summer and in anticipation of the New Year. Because my philosophy this year was, “Don’t wait until the New Year to lose weight, let’s lose it early.” So I started tweeting them just little snippets of this diet that I had called Shred. I called it that because I wanted my friends to visualize that they were shredding fat as they were on the program.
I’ve used every single one of these tips to get shredded for my upcoming photo shoot, and they’ve worked wonders. And if they’ve worked wonders for me, they can for you, too. You just have to take action and employ them into your life. If you have any questions, comments, or concerns, be sure to leave them down below—and, as always, I’ll see you guys next time.
They say that the best diet is the one you stick to. Well, I'm not going to be able to stick to this. A couple of weeks in and it's becoming increasingly clear that this is sort of like a liquid diet. Solid meals are becoming quite infrequent. Soups, fruit smoothies and protein shakes are the main choices for meals. I want to chew! No more drinking my food!
Instead of piling everything on one plate, bring food to the table in individual courses. For the first two courses, bring out soup or veggies such as a green salad or the most filling fruits and vegetables. By the time you get to the more calorie-dense foods, like meat and dessert, you’ll be eating less or may already be full. Nothing wrong with leftovers!
I am a 50 year old male and I consider myself to be in pretty good shape. I've been body building for about 3 years and I'm around 13% body fat. I started this workout and could only get through 2 rounds of the cardio after each weight training session. You younger guys and gals might be able to get through it, but it wore my butt out! Hopefully I can get through 3 cardio sessions next week. My goal is to get to 10% body fat within the next 12-16 weeks.
It’s stunning how often we eat out of boredom, nervousness, habit, or frustration—so often, in fact, that many of us have actually forgotten what physical hunger feels like. If you’re hankering for a specific food, it’s probably a craving, not hunger. If you’d eat anything you could get your hands on, chances are you’re truly hungry. Learn how to recognize these feelings mistaken for hunger, then find ways other than eating to express love, tame stress, and relieve boredom. But talk to your doctor if you think you’re always hungry for a medical reason. Here are 10 medical reasons you might be hungry.
NASM-certified personal trainer Sydney Eaton, head of fitness and programs at PK Coin App, said that high-intensity interval training, or HIIT, can also be an effective way to burn fat fast. "I've seen many clients achieve desirable results in a very short amount of time with [HIIT]," Sydney told POPSUGAR. For your cardio days, you could opt to do HIIT in the form of sprints on the treadmill or a 20-minute no-equipment HIIT workout.
That means taking in fewer calories than you burn. That means making healthier choices. That means ... well, you know what that means. You know what you should eat. We all do. White flours and white sugars are the enemy. Foods like white breads, cookies, white pasta, white rice, and white potatoes are out. (The same is true for "white fats" like butter and full-fat cheese.)
High blood sugar levels coupled with high blood ketones, on the other hand, will mean that you have a pathologically low level of insulin – something non-diabetics do not suffer from. This can lead to ketoacidosis – a potentially life-threatening condition. If this happens, you’ll need to inject more insulin; if you’re at all unsure of what to do, contact a medical professional. Coveting really high blood ketones for weight control is not worth the risk for type 1 diabetics.
While no single food can "spot train" belly fat, some smart swaps can also improve gut health (eliminating cramps and gas!) and help you feel less puffy. Veggies, fruits, seeds, nuts, fish, whole grains, and other smart choices loaded with fiber and protein will keep you fuller longer, all while working their nutrient-powered magic. When it comes to healthy eating and weight loss, these plant-based foods loved by registered dietitians have your back.
Don’t let extra hours lounging in bed stand between you and a flatter belly. While getting enough sleep can help boost your metabolic rate, sleeping in may undo any benefit you’d enjoy from catching a few extra winks. One Obesity study reveals that late sleepers who snoozed past 10:45 in the morning ate nearly 250 more calories over the course of the day, despite eating half as many fruits and vegetables as their early bird counterparts. Even worse, they chowed down on more salty, sugary, and trans-fat-laden fast food than those who woke up earlier. If you happen to head out of the house early, you’re in for an additional metabolic boost; researchers at Northwestern University have found that people exposed to just a short period of early morning sunlight had lower BMIs than their late-waking counterparts.