If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
A sedentary lifestyle is one of the major causes of occurrence of belly fat. If you don’t indulge in any physical activity, and spend most of the time sitting, watching T.V., reading, etc., it is known as a sedentary lifestyle. Lack of regular exercise, or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.
If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. "You want to change as little as possible to create calorie deficit," says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. "Your brain will feel the same way about it, so you won’t feel deprived," he says.
Almonds, peanuts, walnuts, pistachios — at GH, we're nuts about nuts! People who snack on nuts may have lower abdominal fat than those who munch on carb-based treats, according to a 2015 study in the Journal of the American Heart Association. Nuts are rich in monounsaturated fats, a heart-healthy (and more satisfying) pick than their grain-based counterparts.
You can eat twice as much pasta salad loaded with veggies like broccoli, carrots, and tomatoes for the same calories as a pasta salad sporting just mayonnaise. Same goes for stir-fries, omelets, and other veggie-friendly dishes. If you eat a 1:1 ratio of grains to veggies, the high-fiber veggies will help satisfy your hunger before you overeat the grains. Bonus: Fiber is highly beneficial for preventing constipation, which can make you look bloated.
3. Bump up the intensity of your workouts. No matter what workout program you’re doing, you will lose weight faster if you kick up the intensity. Jump higher, squat lower, and increase the weight you’re lifting to burn more calories, rev your metabolism, and stoke the fat-burning fire. Whether you’re working out to Slim in 6, ChaLEAN Extreme, P90X®, or any other fitness program, you’ll bust through a plateau by putting out more effort when you exercise.
Fiber is found in beans, nuts, seeds, fruits, veggies, and whole grains and foods rich in fiber tend to lend themselves to weight loss. At the moment, just 10 percentof Americans are hitting fiber targets of around 25 grams per day. Studies that track what people eat over time suggest that there’s a connection between weight and fiber intake, with higher fiber intakes linked to lower body weights (the reverse is true, too). One review of 12 studies found that supplementing the diet with more soluble fiber helped people slim down. Another year-long study found that people who followed the simple suggestion to eat 30 grams of fiber each day lost about 5 pounds.
3. Tabata: Tabata is another form of interval training and involves 8 rounds of 20 seconds exercise followed by 10 seconds rest. Sounds easy enough but exercise should be done at a high intensity. This exercise can be done using rowing machines, dumbbells or thrusters. This is a tough exercise and is best for those who have very less time in their hands.
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
In addition to improving your health, maintaining a weight loss is likely to improve your life in other ways. For example, a study of participants in the National Weight Control RegistryExternal* found that those who had maintained a significant weight loss reported improvements in not only their physical health, but also their energy levels, physical mobility, general mood, and self-confidence.
There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking. Then work out for 30 seconds so that at the end of the exercise you feel satisfied. Reduce the speed to slow down to a moderate pace. Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals. Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.
During the first week of a reduced calorie and carbohydrate diet, you will flush a lot of excess water and lose weight rapidly. This is neither unhealthy, nor an indication of what your rate of weight loss will be like during weeks 2 and 3. With that said, men should expect to see an 8 to 12 pound loss during these 3 weeks, and women will likely lose 5 to 10 pounds.
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.
Be choosy about carbs. You can decide which ones you eat, and how much. Look for those that are low on the glycemic index (for instance, asparagus is lower on the glycemic index than a potato) or lower in carbs per serving than others. Whole grains are better choices than processed items, because processing removes key nutrients such as fiber, iron, and B vitamins. They may be added back, such as in “enriched” bread.
That’s because strength training helps you build muscle, which will replace body fat. In fact, strength training is one of the few activities you can do to spike the amount of calories you burn, even after you’re done with your workout. Bonus: When your metabolic rate becomes faster due to muscle growth, you’ll have a little more wiggle room in your diet if that’s something you struggle with, says Dr. Cheskin.
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement.
Acai had a major health food moment, thanks to the incredibly delicious acai bowl, which is basically a super thick acai berry smoothie mixed with nuts, oatmeal, and fresh fruit. But not only does acai cost a lot more than other berries, it doesn’t quite live up to all of its hype. “Acai has been touted for many benefits, including aiding in weight loss, but there is no evidence that this berry will have you shedding pounds,” says Amidor. Find out exactly what food to buy at the supermarket to lose weight.
Control Your Environments. Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
It’s impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline; more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you can’t see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
All workouts are created equal. Should you be focusing on high intensity interval training (HIIT), training for a marathon or getting on the bodyweight bandwagon to torch the most calories and fat? “The best exercise is one that you enjoy, and one that you will actually do,” said Lieutenant Commander Katrina Piercy of the U. S. Public Health Service Commissioned Corps, and the federal lead for the 2018 Physical Activity Guidelines for Americans. Dr. John Jakicic, who chairs the American College of Sports Medicine Obesity interest group, agreed. “There is no perfect exercise,” he said. “They all count, and they all contribute in different ways. You might get something with HIIT that you might not get with yoga, and you get some benefits from yoga that you might not get with HIIT. It’s about moving, and it’s about burning calories.” So find what you can stick with in your life for weeks, months and years -- not just the first week of January. But don’t become one of the 67% of gym membership holders who never go; at around $60 a month on average, that’s wasting $720 a year.
Being in optimal ketosis for a prolonged period of time (say, a month) will ensure that you experience the maximal hormonal effect from eating a low-carb diet. If this doesn’t result in noticeable weight loss, you can be certain that too many carbs are NOT part of your weight issue and not the obstacle to your weight loss. There are, in fact, other causes of obesity and being overweight. The next three tips in this series might help you.
We’re continuing to learn that shortchanging our sleep — even for just one night — can lead to less healthy food choices the next day. The latest study took a look at subjects’ MRI scans after a night of sound sleep and again after a night of sleep deprivation. The MRI scans showed that sleep deprivation activates an area of the brain that makes you view food as more desirable. In other words, it prompts cravings. This adds to other evidence showing that insufficient sleep increases hunger while also making us less likely to stay active. Taken all together, it means that a healthier sleep situation can encourage a healthier weight.
The term “shredding exercise” refers to a workout that helps you burn fat and make your muscles appear more defined. Many programs promise to deliver those results, but success depends upon the right combination of diet, cardio exercises and weightlifting exercises. A slow and steady weight loss of 1 to 2 lbs. per week will make your results lasting and safe.
A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key.
The final possible culprit behind stubborn weight issues may be the stress hormone, cortisol. Too much cortisol will increase hunger levels, bringing along subsequent weight gain. The most common cause of elevated cortisol is chronic stress and lack of sleep (see tip #10), or cortisone medication (tip #9). It’s a good idea to try your best to do something about this.
So, I did the 6 week plan and I am extremely disappointed with my results. Out of 6 weeks...I lost only 6 lbs and no inches or dress sizes at all. I was hungry all the time, and after week 2, I felt like I didn't have enough food to survive. I didn't cheat food-wise at all during the 6 weeks, but some days....I absolutely could not do the e ...more
We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.
6. Eat a little less. When your body gets smaller, it requires fewer calories to function properly. A 165-pound woman who works out three to five times a week may require 2,300 calories per day to maintain her weight, but the same woman at 125 pounds may only need 2,000 calories for maintenance. Trying to lose additional pounds in your lighter body means cutting back a little more. You do not need to make radical changes, however; if you’re already increasing the intensity of your workouts and eating a clean, whole-foods diet, you could probably see the scale move with a modest 100-calorie reduction per day.
While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of those extra inches on your waist in a hurry. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.