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.
When it comes to the "best" diet for most people, this one consistently ranks at the top of every list. If you can't afford a cruise to the Mediterranean (yet!), at least you can eat like the beautiful, long-living, and famously healthy people from the region. The Mediterranean diet teaches you to eat like a Sardinian, one of the "blue zones" identified by researchers as having a high number of people living past 100—by eating more fish, olive oil, healthy fats, and fresh vegetables. The point is to have not just a longer life but also a healthier and happier one, whether you're trying to lose weight or not. (Really—research shows that you can reap the benefits of the Mediterranean diet without cutting calories.)
Probably. If you have overweight or obesity, your risk for many health problems is higher than that of women who are at a normal weight. Even a small amount of weight loss can lower your risk for or even prevent health problems like diabetes and heart disease. Calculate your body mass index (BMI) to see whether you’re at a healthy weight. If you have overweight or obesity, start by making small changes to your eating habits and getting more physical activity.

A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.

There are hundreds of healthy living apps that can help you lose weight. Find one that aligns with your goal, whether it's to get stronger, get faster, get off the couch, or eat healthy. Cyr found that using MyFitnessPal helped her get a better grip on what she was eating every day. "Once I started logging my meals, I realized I was scarfing 1,700 calories a day," she says. 

Strength-train at least twice per week and target all the major muscle groups -- the hips, thighs, arms, shoulders, back and chest, as well as the abdominals. Multijoint exercises such as squats, lunges, pulls and presses work multiple muscles at once to expedite your session. Go for eight to 12 repetitions of each exercise you choose, and use a weight that feels heavy by the last couple of efforts. Start with just one set, but work up to two or three over time.
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When a client is looking to shed fat, registered dietitian and personal train Jim White will often suggest that they keep a food journal. “This really makes a person more aware of what and how much they’re eating and prevents mindless munching,” says White. “Food diaries also help people identify areas where they can make changes that will help them lose weight and inches. Food diaries can also help people discover patterns that lead to overeating.”
If figuring out what to put into your body is too overwhelming, start with how much you're serving yourself. The easiest way to do this? Swap out your plates for smaller ones, like mother of two Jeanenne Darden did. With the help of this trick, she managed to lose an amazing 22 percent of her body weight, going from 187 pounds to 146 pounds. "I ate normally," she says. "I just ate less of everything." Pro tip: This trick is even easier with some cute portion-control dishware.

A common misconception amongst many female fitness enthusiasts is that steady-state cardio in the "fat burning zone" is ideal for weight loss. Spending two hours on the treadmill may seem like it'll get you bikini-worthy bod—more minutes, more calories, right? However, while steady-state cardio has many benefits, it isn't the most effective way to reduce body fat.[1]
This estrogen belly trick is ideal for those who are fighting the post-menopause estrogen dip. Avoid eating or drinking anything (except water) for 40 minutes after any intense physical activity. Exercise encourages pancreatic cells to release lipase, increasing your belly fat burn as much as 51 percent and helping you shed 14 pounds in one year if done daily.

Matheny recommends a Tabata-style workout to rev up your fat-burning power. For this, you'll spend 20 seconds doing an intense exercise, like burpees, followed by 10 seconds rest. You'll repeat the sequence eight times, giving you a four-minute workout. For a quick and dirty full-body workout, repeat the sequence five times with five different exercises for a total of 20 minutes. 

It’s so fast! Ever wondered how to lose belly fat in a week? Well, the total body transformation takes 5-6 weeks. But initial results are there for you to witness within the first week! This is of course much faster than the average. Average being 12 weeks body transformation or even 6 months body transformation. Once you learn how inefficient the average systems are, you will understand. It’s hardly surprising it takes so long for them to get a similar result. We don’t waste time doing thing in a way that’s inefficient, and that’s how we get faster results. It still takes hard work, but when you optimize your process you get faster results and less time wasting.
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Filling up on spicy food when you’re already sweating may sound counterintuitive, but scientists present a solid case for how culinary heat can help us beat the heat — and the bulge. They call it “gustatory facial sweating.” It’s a phenomenon that suggests spicy foods trigger special nerve receptors in our mouths and thermosensors in our stomachs that cause us to sweat — the body’s way of releasing heat via evaporative cooling. You’ll get the same heat-up-cool-down effect from a hot cup of tea, but spicy summer foods have the added benefit of being rich in capsaicin, a fat-burning compound found in chili peppers.

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.
Don't get me wrong — exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day. Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. What that means for you: You're less likely to go back for seconds or thirds. Plus, it'll help you relax post meal so you won't be tempted by stress-induced grazing that can rack up calories, quickly.

The best way to lower your cortisol levels is by decreasing stress. While it’s easier said than done, weight loss tips like this one involve you simply taking the time to put yourself and your health first. Practicing saying “no” to events and things you know will cause you stress, carve out time to exercise, set aside some time daily — even just 5 minutes — to meditate or practice gratitude and learn to recognize when you’re feeling extra worn out and need a time out.


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I just bought your 30 day fat loss plan. I was browsing through your website, and found the Wild Diet rapid fat loss protocol. I’m completely lost now reading to eat less fat to lose fat. I’m use to do intermittent fasting, and want to carry on doing. I was following the Bulletproof diet, which is great, but sometimes it would take me 5 days to lose a pound. I’m so impressed with Kurt’s result that I would like to try your method. I’m moving abroad in 2 months time, and really would like to loose quite a bit of wait while here in the U.S
We all live a modern lifestyle that requires the above. But we can take steps to limit our exposure and control the length of it to improve our Estrogen balance. As that gets tackled, so do the fat-promoting properties of having this imbalance. Now, especially when you combine it with a powerful approach. An approach to increase blood circulation. It will reduce resistance in the tissue and produce the right balance of hormones.
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.
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.
For example, you might not realize just how much you eat when you go out to happy hour with friends. But if you take the split second to take a step back and make yourself aware of that fact, you’re more able to make a healthy decision. “The awareness and then planning and coming up with strategies for what else I can be doing—that might give me the same benefit of eating those comfort foods that make me feel better,” says Gagliardi.
Soda, fancy coffee and energy drinks contain considerable calories that can easily make you overshoot your daily calorie goal, so you put on extra weight. Beverages sweetened with sugar and high-fructose corn syrup also contribute to the development of visceral fat and liver fat, reported a review published in a 2013 issue of Diabetes Care. Sugary drinks don't make you feel full, so you eat calories from food in addition to them.
Stop drinking sugary liquids. Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.[9]

If you eat your dinner restaurant style on your plate rather than family style, helping yourself from bowls and platters on the table, you’ll lose weight. Most of us tend to eat an average of 150 percent more calories in the evening than in the morning. You’ll avoid that now because when your plate is empty, you’re finished; there’s no reaching for seconds.


The best diet is the one we can maintain for life and is only one piece of a healthy lifestyle. People should aim to eat high-quality, nutritious whole foods, mostly plants (fruits and veggies), and avoid flours, sugars, trans fats, and processed foods (anything in a box). Everyone should try to be physically active, aiming for about two and a half hours of vigorous activity per week. For many people, a healthy lifestyle also means better stress management, and perhaps even therapy to address emotional issues that can lead to unhealthy eating patterns.
Did bikini season sneak up on you? Is your soon-to-be worn wedding dress still just a touch too tight? Did a last-minute invite for a beach getaway come your way? You're a lucky dog – and a panicked one too because you want to drop pounds, and fast. These 10 diets are likely to help you lose significant weight within a year, according to a panel of experts who reviewed 41 plans for the U.S. News Best Diets rankings. Just remember: Short-term weight loss is markedly different from long-term weight loss, which is more important for your health.
Forget old low-carb diet plans that focused on processed protein bars and shakes. This year, the keto diet got high marks for low carb. Keto, short for "ketogenic," is all about training the body to burn fat for fuel. How? By eating fat—and lots of it. Most keto diets recommend getting at least 70 percent of your daily calories from fat and the rest from protein. The goal is to eat as few carbohydrates as possible. Proponents say it helps them drop weight fast with little or no hunger in addition to perks like more energy and mental clarity. (Interested? Here's everything you need to know about the keto diet.)
This exercise is intense in nature so do at least 3 days of regular cardio before you switch to this exercise. Also when you are first starting out with HIIT only do it on alternate days and only do it 3 times in a week. Once you get comfortable with this exercise then you can start doing it daily. This exercise is one of the best methods of losing massive amounts of belly fat in a short period of time.

This is a typical problem for anyone with abdominal fat (visceral fat). When a body part is cold to the touch, it often indicates restrictive blood flow. In belly fat, it’s to and from the abdominal tissue. Especially in contrast to subcutaneous fat. Blood supply to a fat tissue you want to get rid of is a key ingredient. This is often the reason why people manage to lose fat everywhere, expect for stubborn areas. No circulation means no oxygen and growth hormone where you need them.
Instead, create a deficit using a combination of diet and exercise. For example, plan to exercise off 250 extra calories and trim 250 calories from your meals every day. This adds up to a 500-calorie-per-day deficit that results in a pound lost each week. You may want to slim down your belly faster, but fast weight loss is more likely to be regained. Quick-fix methods also use unhealthy, unsound weight-loss strategies that cause the loss of a lot of muscle and water, rather than actual fat.
Stroll around the block for 15 minutes and you’ll torch nearly three times as many calories as you would by sitting for the same amount of time, says a new study in the Journal of Physical Activity and Health. Plus, walking after a big holiday meal will help aid digestion. In the mood for a longer stroll? These three 40-minute walking workouts from celebrity trainer Harley Pasternak will help you burn even more calories.

If you tend to gain weight in your midsection and no amount of crunches seems to reduce your belly fat, you're in the company of millions of (frustrated) women. As many of us have learned the hard way, belly fat is a particularly stubborn area of the body. But don't despair just yet — losing that weight in a healthy manner and keeping it off is possible. The most effective way to reduce belly fat is to do so naturally, which requires a multipronged approach.


Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. To prevent dehydration, limit sauna time to 15 or 20 minutes per day. Again, this, like most very-quick-fix treatments that cause various kinds of excretion, is just a way to drop water weight, making you slim down for a day or so. This is not a permanent weight loss method. You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
Apart from dietary tips for losing belly fat, if you want to maintain that results permanently, it is necessary for you to apply a well-planned physical regime. Even if you follow these home remedies strictly, lacking of exercise will not bring any good effect for your overall health. The fast you acknowledge this, the early you could reduce abdominal fat and maintain it well. Opt for walking, cycling, running or aerobics to get your body moved. Yet, remember to sleep enough, drink plenty of water, quit smoking and alcohol. These simple recommendations are essential for every healthy body.

You know that recording what you consume is a good way to keep your weight in check, but Brittany Hicks, who dropped 110 pounds in college, didn't only write down what she ate—she also wrote down why she was eating it. "I realized I'd been using food to cope with stress," she says. "Just noticing that helped me do it less." Make sure you're not making these food journal mistakes so you can reap the rewards of eating and jotting, too.
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
This drug is an injected variant of a satiety hormone called GLP-1. It slows down how quickly the stomach empties and tells the brain that you don’t need to eat yet – a great idea for losing weight. As a bonus this drug works fine while one is on the keto diet and it works even better with intermittent fasting – for a rapid weight loss with no hunger.
You know that recording what you consume is a good way to keep your weight in check, but Brittany Hicks, who dropped 110 pounds in college, didn't only write down what she ate—she also wrote down why she was eating it. "I realized I'd been using food to cope with stress," she says. "Just noticing that helped me do it less." Make sure you're not making these food journal mistakes so you can reap the rewards of eating and jotting, too.
Hi, I'm 170 lbs. and 5'8 in height. I'm looking to lose 20 pounds in the next 2 months. I usually only eat about 800-900 calories a day and trying to lose weight. I know that's usually not enough food but I'm having a hard time bringing the amount of calories up where food just makes me feel sick and I hate the thought of eating more. I don't think I'm heading to an eating disorder where I'm slightly over weight although it does run in my family. what do you recommend? I was 163, 4 weeks ago and have not changed a thing. I have restricted mobility where I got scoliosis back surgery 2 years ago and then was rear ended 3 months after that. so I have to start slow. do you think this would be possible for me?

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions. The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term.
Hi Adrian, I’m 17 and my height is around 5’3”. I used to be 115 lbs but lately somehow I gained weight and become 120 lbs (my diet is the same like before so I don’t know how I gained that much). I’m fine with most part of my body but I hate my thigh because it is too big and I want to lose my inner thigh fat so much. I’m really active, I play some sports and also martial arts, however I feel like I can’t lose anymore weight, I keep on gaining them. What exercise should I do? And should I change my diet? Thank you.
Many bodybuilders jack their protein through the roof when they diet. But protein has calories, too, which can be stored as fat if overconsumed. Take in 1-1.5g of protein per pound of bodyweight each day, (200-300g for a 200-lb person). This provides sufficient amino acids to maintain muscle mass, while keeping your total calorie count under control.
Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.
Lifestyle fit: Figure out whether a plan is compatible with your lifestyle before committing. Some meal plans are very simple; others require more work. Think about how much time and planning goes into each weight loss program. Some people find that meal planning and preparation takes up too much time, while others enjoy planning meals and spending time in the kitchen. 
Losing weight isn’t necessarily a matter of meat vs. plants or carbs vs. fats. Repeatedly, studies suggest you can lose weight with a number of different approaches, including the ketogenic diet, intermittent fasting, and WW (formerly known as Weight Watchers). Truth be told, losing weight is much easier than keeping it off. The last decade of research on weight loss points to the fact that once you lose weight, your body is in a battle with biology. It’s an unfortunate irony, but studies show that as you drop pounds, your levels of “I’m hungry” hormones increase, while your “I’m full” hormones decrease. At the same time, your body physically needs less fuel to operate your smaller size. It’s not an easy battle, but it isn’t impossible; you can march on. Here’s what we’ve learned about weight loss, and what you can do to take charge of your weight this year.
So, if you are serious about fat loss you have to cut down on your daily carbohydrate intake. Now have you ever noticed that your body feels full for a longer period of time when you eat chapati than when you eat rice? Well, this is because we have been used to eating whole wheat chapati and white rice. Where whole wheat chapati is a whole grain, a complex carbohydrate. On the other hand, white rice is a simple carbohydrate which is nothing but the refined version of brown rice.

You know the drill: Replace refined, overly processed foods with more natural, whole foods. Sure, all foods fit, but they don’t all fit equally. Here’s why: Every time you eat, your metabolism increases as your body works to process your meal. Studies that compare the metabolic boost of calorie-matched whole foods to processed ones find that your body can burn up to 50 percent more calories after a meal made with more real food ingredients compared to a similar meal made with more processed fare. The fact is, your body has to work harder to break down whole foods in order to grab the raw materials it needs so if you exist on a lot of packaged foods and fast foods (think: chips, donuts and drive-thru fare), it’s going to be tougher to lose weight and keep those pounds from coming back.
Giancoli also recommends finding a diet that fits in with how you really live. She notes that if you enjoy going out to eat but try to commit to a diet that forbids you from ever going to a restaurant, you’re just going to cheat. “It’s not sustainable… You’re most likely going to have a healthier meal if you’re going to cook yourself, but you’re depriving yourself of that social interaction if you never go out.” To put it another way: Your eating practices shouldn’t isolate you or keep you from having fun.
The fat on this program makes you feel MUCH better than you do on a fast or a low fat diet. Most people can continue to work (in office jobs) at normal levels. In fact, most people feel like rock stars, with even more energy than normal. This is not a diet to use while you’re working out excessively, although a short workout once a week right before you eat will help.

For this lightning-fast Tabata workout, pick four total-body moves (plank jacks, jump squats, etc.). Do one for 20 seconds, rest for 10 seconds, then do it again. Continue to the next move and repeat. The routine is just four minutes long—and you’ll torch 13½ calories a minute and double your calorie burn for half an hour afterward, per research from Auburn University in Alabama.

Non-food related factors could be why you can’t lose weight. One common and underappreciated factor in is sleep deprivation, according to Malkani. Studies show that poor sleep may lead to an increase in body fat and is a risk factor for obesity. “This is potentially because sleep deprivation affects the production of hormones that regulate hunger and satiety,” Malkani, creator of the Wholitarian Lifestyle, says. Stress or emotional eating has a similarly negative impact on weight. Studies show that extreme dieting increases cortisol, the stress hormone, which is known for causing weight gain. Malkani adds that adopting healthy alternatives to mood-triggered eating—like taking a walk, meditating, or taking with a friend—are healthy tools for dealing with stress rather than distracting yourself with food.
Rather than “”diet “ consider “change in eating habits “ identify vegetables that u are willing to eat as well as fruits. At meals eat a protein of choice and fill up on fruits and vegetables until u have eaten enough. You may also have one carbohydrate at each meal and drink any drink that is sugar free( seltzer, unsweetened herbal tea with lemon, coffee with cream) eat well and watch the pounds fall off! Gud luck
Stop drinking sugary liquids. Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.[9]

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.
Replace the negative voice in your head that's telling you to quit with a motivational saying that will inspire you to keep going even when it gets tough. "I powered through workouts telling myself, 'I can do hard things!'" says Megen Karlinsey, who kept off 150 pounds. Her mantra helped her accomplish a triathlon, which she signed up for to blast a weight loss plateau.
Identifying and resolving typical weight loss hurdles — like flagging enthusiasm — is something Noom excels at. The initial questions that set up your profile, match you with a coach, and place you with a group, all intend to diagnose your learning style and what flavor of support you need. What kicks you into high gear, tough love or words of affirmation? How do you like to show support? How do you feel about goal setting?

The support of others can play a vital role in losing weight and maintaining your health. Look for an online weight loss program that boasts a vibrant, active community you can participate in. Elements that mark a strong community include message boards, member blogs and weight loss challenges sponsored by the service to encourage and energize members. Online weight loss support can come from the service as well as fellow dieters facing the same challenge.
This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy. Research published in Clinical Cardiology suggests the ketogenic, or “keto,” diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason. (1) (A pro tip? If you're planning on doing the diet, consider perusing this complete keto food list and reading up on the healthiest fats for keto diet followers.)
As mentioned earlier the best way to get rid of belly fat is to lose fat from all over your body. Spot reduction doesn’t exist. You started your journey of losing your stomach fat with cardio exercises, and then moved on to more powerful fat burning workouts like HIIT. Now it is time for you to seal the deal and keep that belly fat off with resistance training.
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
Picking healthy foods is not as simple as finding a “healthy” brand and sticking to it. Every restaurant and every brand has some dishes and products that are healthier than others. It’s key to look beyond advertised health claims on the front of the box. In fact, research from Washington State University shows that reading food labels can improve weight loss.

What should you eat after working out? Exercise is beneficial for overall health. To get the most effective exercise, it is necessary to have good nutrition. There is a range of things to eat right after a workout that will help in specific fitness goals. It is also essential to eat to recover energy levels. Learn more about what to eat after a workout. Read now
“Diets rich in trans fats not only promote belly fat but also mobilize fat stored in other areas of the body to the stomach,” explains McDaniel. “Sources of trans fats include vegetable shortenings, processed baked goods such as cookies and crackers and fried foods. Avoid foods that contain the ingredient “partially hydrogenated oil” in the ingredient list at all costs,” she cautions.
Thank you for your responds. I was on medifast for almost 2 months and lost 20 pounds. I wanted to lose 10 pounds more and knew I needed to do something different because medifast wasn’t a lifestyle. I didn’t want to gain the weight back that I lost but wanted to continue to lose. I saw this diet on the show my diet is better than your diet and ordered the book, ordered the 20# in 30 day download and went to work cleaning out the kitchen and putting together lists of food from the download and book. The last day of medifast I couldn’t wait to start the wild diet the next day! I was already use to about 1000 calories a day ( medifast is a keto diet) and not eating much so I was freaking out when I was eating most of what was on the daily menu and gaining weight. I still haven’t tried butter in my coffee. I’m a black coffee girl and I haven’t been eating fruit and the sweet treats. I basically have been eating eggs for breakfast spinach salad with tomatoes, cucumbers and half of an avacado with a squeeze of lemon and olive oil for dinner just protein with steamed veggies at night. I started on Monday T25 and have felt a bit hungry so I had like 6 walnuts but honestly I’m scared to eat because of how hard I worked sticking to medifast to get where I am. Any suggestions?

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.

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