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.
Eating dessert every day can be good for you, as long as you don’t overdo it. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of fruit or salad.
But I've seen some women beat themselves up over a few extra pounds, even though this does little more than destroy their self-worth. Berating yourself will not help motivate you to control your weight and improve your health. So the next time those negative thoughts creep into your head, recognize them for what they are and replace them with positive ones.
Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving. Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices. Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.
Losing weight on autopilot is appealing. But in the age of meal-delivery services (Blue Apron happens to be Whole 30-approved) — is there really a market need for gimmicky Nutrisystem? Our taste buds tell us no. You could easily recreate its no-prep diet by stocking up on breakfast bars, Lean Cuisine lunches, and signing up with the likes of HelloFresh for fast, healthy dinners. (Rough calculations tell us this approach would be equal or less than the monthly price of Nutrisystem.)
Eat More Produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
Our gut microbiome controls far more than we give it credit for, which is why having your gut colonized with beneficial types of bacteria is so important. One way to do this is by taking a probiotic supplement. You can also make these 12 foods that boost good gut bacteria part of your everyday diet. Not only will this help you get sick less, feel happier, and ease digestion but it can also help you de-bloat, flattening out your tummy in the process. Try these home remedies to lose belly fat.