Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
"Probably the most important lesson I've learned is that it's a constant struggle, but I've also learned that I am not alone in the battle," says Cara Lynn. "I've managed to find like-minded people who battle the same demons and who slay similar dragons. The fitness community is like no other I've ever been a part of, and I'm thrilled to have found it." (Here's more on how joining an online support group could help you meet your goals.)
This is hardly surprising when you consider just how successful (or not) quick-fix diet solutions have proven to be. Research indicates that not only do nearly 70% of fad diets fail due to people neglecting to couple them an appropriate exercise regime, but 65% of people who successfully complete a fad diet will end up gaining all of their weight back within a matter of months.
I’ve spent enough time in the gym to know that making fitness social is a great idea. Few things are better than going to gym with friends or being part of group fitness, whether it’s bootcamp, Crossfit, or Zumba. What’s not okay is focusing on the social aspect more than the workout itself. Most guys go in with a “go big or go home” mentality. While this can lead to injuries, it's closer to the right mindset in terms of getting results.
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.
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Intermittent fasting has become famous when it comes to weight loss. Intermittent fasting consists of an eating pattern involving cycling between eating periods and fasting periods. A popular intermittent fasting method comprises 24-hour fasts twice or once a week. Another one includes fasting each day for 16 hours and having all your meals within 8 hours. Research has shown that participants lose 4-7% of their fat when they fast within 6-24 hours.
Almonds with the content of healthy fats such as monounsaturated as well as polyunsaturated fats could help prevent people from overeating. It has well proven that consuming almonds will help suppress the hunger, defeats against heart diseases. Thanks to the rich content of magnesium, almonds help build the muscles, meaning that burning more stomach fat.
Meal prepping takes a few hours a week, but it's worth it: By getting your meals ready ahead of time, you won't be so tempted to order your go-to Chinese takeout when you're tired and hungry after work. "When you plan an entire week of dinner in advance, you're way less likely to go off course and indulge in foods that aren't good for you," says Pamela Salzman, a certified holistic health expert and cooking instructor. And since you planned things out, you'll actually get the protein, fruit, and veggies your body needs — and you'll lose weight in the process.
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People with chronically high levels of the stress hormone cortisol tend to carry excess visceral fat. Foods that are high on the glycemic index (GI), which uses a ranking system of 0 to 100, cause more rapid spikes in your blood sugar, in turn triggering the release of cortisol when glucose levels crash. The constant up and down of your blood sugar levels can also lead to insulin resistance — the first step on the road to type 2 diabetes. To help keep cortisol levels stable, choose low-GI foods (with a rating of 55 or less) like beans, lentils, and chickpeas, instead of high-GI options like white rice and potatoes. To find the GI rating of your foods, use the University of Sydney’s database at glycemicindex.com.
When your clothes don’t fit you right, you tend to go for looser fitting, such as picking the medium over the small size. You become very conscious that your stomach might be visible. It’s also unhealthy. Belly fat (as oppose to “regular fat”) has a high concentration of visceral fat. This has links to a wide range of health conditions. It’s not only about the way you look, your belly is working against your health and well-being.
i love my breakfast, have no time for lunch. so when i find i have put on the pounds, i just go on my own type of fasts. I make sure i have my breakfast before 6am, i love my breakfast, i eat anything from the leftovers of the previous night but i make sure i have some coffee. after that i eat jut after 6 pm and if late befor 8pm, then nothing till next day just befor 6 am. works for me and in a week i drop two sizes and fit into my normal clothes. i have fat clothes upto size 12 and normal clothes.
A 2012 study in the Journal of Functional Foods found that people who drank one and a half cups of green tea enriched with a total of 609 milligrams of catechins (a group of antioxidants that have been shown to help burn fat cells) every day for 12 weeks lost almost 16 times as much visceral fat as those who consumed green tea without the added antioxidants. To achieve similar results with store-bought green tea, you’ll need to brew two to four cups daily (many varieties can contain 160 to 470 milligrams of catechins per cup).
One of the biggest differentiating factors of Weight Watchers is their famous claim that you can eat whatever you want. A points-based system allows members to select which indulgences they want to spend their calories on, and that’s also one of the secrets to its success. When people feel that they aren’t being restricted, psychologically, it is easier for them to follow a diet plan. This is part of what you’ll get from a Weight Watchers membership:
Unintentional weight loss can occur because of an inadequately nutritious diet relative to a person's energy needs (generally called malnutrition). Disease processes, changes in metabolism, hormonal changes, medications or other treatments, disease- or treatment-related dietary changes, or reduced appetite associated with a disease or treatment can also cause unintentional weight loss. Poor nutrient utilization can lead to weight loss, and can be caused by fistulae in the gastrointestinal tract, diarrhea, drug-nutrient interaction, enzyme depletion and muscle atrophy.
“Speed is key—move, walk, or run a little faster and you’ll burn more total calories,” says Kravitz. In fact, changing up your walking pace quickly and frequently can help you melt up to 20% more calories, compared with maintaining a constant speed, according to a 2015 study from The Ohio State University. Try speeding up for 30 seconds, then walking at a comfy pace for three minutes.
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.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
The South Beach Diet was developed by clinical cardiologist Dr. Arthur Agatston and puts some signature spin on a classic low-glycemic index diet. Developed for patients with heart health in mind, the diet seeks to eliminate spikes in blood sugar levels by removing most carbohydrates from your diet (refined flours, pasta, etc.). Once the body has eliminated spikes in blood sugar, complex carbohydrates are slowly reintroduced into your diet and you stay in this phase until you reach your target weight. By the end of the diet, you’re allowed to eat all foods in moderation—even sweets! Though this third phase of the diet recommends some precautions, they aren’t very intrusive on your everyday life.
Yeah, we just told you to pump iron, but you also need to eat it. "If you don't have enough of this mineral, your body can't get enough oxygen to your cells, which slows down your metabolism," explains Samantha Heller, R.D., a nutritionist at the New York University Medical Center. Most multivitamins contain around 18 mg (the RDA for adults); you can also get your fill by eating three to four daily servings of foods rich in iron, such as lean red meat, chicken, fortified cereal, and soy nuts. If you're feeling symptoms like fatigue and weakness, ask your doctor to test you for anemia (it's a simple blood test) at your next physical.
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Don’t think going low-carb on the overfeed day is going to improve the results. It will make them worse. You do not need to avoid fat, but you do need to work on making sweet potatoes, yams, and white rice the bulk of your diet for this one day. You can drown your sweet potatoes in butter or not; it doesn’t matter as long as you eat the potatoes. It’s important to choose glucose based carb sources like sweet potatoes and Taro over fruit. Fructose is 10-20% more lipogenic (fat forming) during overfeeding than glucose.
Not only does strength training tone your body and help to prevent injuries, but it also increases your metabolism for days after the fact, meaning you'll burn more calories even after the workout is finished. To supplement her cardio training, Goetke started lifting weights. "It totally transformed my body," she says. The extra calorie burn will help the pounds melt right off of you.
The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and the Mediterranean diet. It features foods meant to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative condition that more than 5 million Americans are living with, according to the Alzheimer’s Association. (12) Some research backs up this notion, including a study published in September 2016 in Alzheimer’s Dementia that found a link between following the MIND Diet and a reduced risk of the disease. (13)
Swapping out unhealthy foods for nutritious ones gives you benefits beyond just losing weight. "I cleaned up my diet, swapping deli sandwiches with high-sodium meat and mayo for Tupperware containers or big butter-lettuce salads topped with carrots, walnuts, feta, and homemade dressing," says Jennifer Lasher, who lost 75 pounds. "I found that ditching processed foods left me with more energy, a clear head, and better skin, too."
“I have one heck of a sweet tooth, and so I have to refuse to bring candy, cake, or sweets into the house, period,” say Lin Williams, who’s lost 105 pounds. Instead, if she wants a treat she has to want it bad enough to get up, get in the car, leave her home, and go to the store—a process that rarely feels worth it. And on the rare occasion she does indulge? “I get exactly what I want and enjoy every bite of it!” she says.
If you are only 14 years old, my recommendation is DO NOT go on diets..... What you need to to eat a healthy, balanced diet with lots of veggies, fruits, nuts, seeds and whole grain foods. Drink lots of water plus excersize. Look up quick intense interval training and resistance training.... Do lots of cardio workouts at the end of each workout for 30-40 minutes, and workouts that get your heart rate up to keep the calories burning! Good luck!! :) -Ash
Whether you've got 5 or 50 pounds to lose, beginning your weight loss journey can be daunting. Instead of tackling it all at once, start by setting small goals for yourself that you know you can achieve. To lose 174 pounds, Annabelle Goetke did exactly that. "I decided to get more active, parking farther away in lots and taking the stairs whenever possible," she says. "I was tired and breathless at first, but I worked up to an hour of run-walk intervals on the treadmill six days a week."
How much fiber should I eat per day? Most Americans eat less fiber than the USDA daily recommendations suggest. This article looks at the guidelines for fiber intake in men, women, and children. We also talk about how fiber can help with weight loss, and discuss how much fiber is too much. Learn about good sources of dietary fiber and a handy meal plan. Read now
Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
Stavrou, S., Nicolaides, N. C., Papageorgiou, I., Papadopoulou, P., Terzioglou, E., Chrousos, G. P., … Charmandari, E. (2016, July 31). The effectiveness of a stress-management intervention program in the management of overweight and obesity in childhood and adolescence. Journal of Molecular Biochemistry, 5(2), 63–70. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996635/
Mindfulness matters. “If you slow down and stop just mindless eating, you often realize you don’t need to eat as much as you thought you did; you’re already full,” said Dr. Steinbaum.” Part of this is watching portion sizes, which have ballooned in restaurants over the past 40 years, leading adults to consume an average of 300 more calories per day now than they did in 1985. Did you know that one serving of bread is actually just one slice? Or one serving of pasta or rice is just half a cup? And a serving of cheese is only two ounces, or the size of a domino? You’re probably eating much more than you realized. “There have been multiple studies that see keeping a food journal is effective,” said Dr. Steinbaum. “When you start paying attention, you can really see what you’re doing.”
You might feel silly, but it works. When Alan R. Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
To drop serious lbs, you need the one-two punch of aerobic exercise plus strength training. Resistance helps build and preserve metabolism-boosting lean muscle while burning fat and is especially key when you hit a plateau. Amanda Green lost 15 pounds in two months doing hour-long cardio DVDs, but it wasn't until she started running outside and lifting weights three times a week that she was able to ditch the last 15 of her 30-pound goal.
Water isn’t just a calorie-free beverage, it’s also essential to the process of metabolizing fat, known as hydrolysis, says Pence. So it’s important to drink enough fluids every day—and you’ll need even more if you’re overweight. A good rule of thumb is to drink a milliliter of water for every calorie you consume. Not into the metric system? If you’re following a 2000-calorie diet, that comes to 67 ounces or just over a half gallon of water.
There’s a reason why protein takes center stage in many popular diet plans: it helps you feel full and stokes your metabolism enough to help you avoid the typical one or two pounds most adults gain each year. Your body burns slightly more calories after eating protein compared with fats or carbs, and protein from food also helps keep your muscles from deteriorating as you age. (Strength-building exercise is another important part of this process.) In order to get these benefits, you need to include protein at each meal, and getting adequate amounts of protein at breakfast — about 20 grams — is especially important. Making a beeline for the bagels or cereal means your body misses a key opportunity to rebuild muscle tissue, which naturally breaks down as you sleep. If this is your morning routine, your muscle mass will start to decline, and that means your metabolism will slow down. So skip the AM pastries and other carb-rich fare, and opt for an omelet or smoothie made with Greek yogurt or protein powder, instead.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
To prevent that from happening, says Jessica Crandall, RD, a spokesperson for the Academy of Nutrition and Dietetics and personal trainer, aim for between 20 and 30 grams first thing. She likes an egg scramble with veggies, cheese, and black beans or fills to-go coffee cups with a mix of Greek yogurt, chia seeds, nuts, and berries. Don’t miss these 13 things experts won’t tell you about weight loss.
That doesn’t mean you need to ditch the scale, though. Studies continue to point to the fact that monitoring your weight can be an effective strategy for losing weight and discouraging weight gain (another healthy pursuit) provided it doesn’t cause any emotional distress. Just don’t get married to a number on the scale or get caught up in a set number of pounds you’d like to lose. Instead, settle on how you’d like to feel. Maybe you’d like to be more energetic or perhaps you’d like to manage your health without the need for medications. You can accomplish these goals without losing much weight.
"Anytime you’re stressed, you probably go for food," Dr. Seltzer says. (Have we met?!) That’s because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder it’s associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults’ hair.
Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.
The trick here is not only to avoid all obvious sources of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will be converted into glucose in your body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.
When you're at your heaviest, it can be intimidating to step into a gym and begin running or lifting among the spandex-clad. Working out in your own space is also simply easier to schedule—you can lift weights while the baby naps or first thing in the morning without dragging yourself out the door. "I bought an exercise bike so I can work out whenever I want," says Sarah DeArmond, who lost 100 pounds.
This kind of strength training recruits fast-twitch muscle fibers, which increases fat burning, says Shore. Although you could see a small increase in the scale as you build muscle, keep in mind that muscle is more dense than fat. That means it’s very likely that you're losing fat while gaining muscle, so don’t stress, says Shore. To keep up your progress, aim to increase the amount of resistance you use when your current weight becomes too easy to lift, says Shore.
Out-of-whack hormones have all kinds of uncomfortable side effects and belly bloat is one of them. There’s a reason that bloating is one of the primary complaints women have during menopause! While you can’t turn back the clock and reclaim the hormone profile of your 20’s, you can make sure you’re within the normal range—something your doctor can check for you. In the meantime, eating right and exercising are natural ways to balance your hormones.