21. Keep it simple. "I take a minimalist approach to nutrition: My diet consists of lean protein (chicken breast, egg whites, ground turkey), complex carbs (quinoa, sweet potatoes, oatmeal), healthy fats (coconut oil, almonds, avocados), and leafy green veggies. I eat as clean as I can—locally-grown vegetables, organic when possible, and minimally-processed everything."
“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.
The key to losing weight is eating fewer calories than you expend. That creates an energy deficit, so your body taps into other sources of fuel — namely, your fat stores — to make up the difference. You’ll be able to lose weight safely by creating an energy deficit of up to 1,000 calories a day, which will allow you to lose up to two pounds per week.
Of course, diet and exercise are natural ways to lose weight, so those techniques should remain top priorities. But there are also lifestyle changes and adjustments that can be made that will help you get rid of that belly fat naturally. Here are the experts' recommendations for how to tackle the aforementioned multipronged approach to losing belly fat.
TOPS also recommends that you get a diet recommendation from your doctor or follow the USDA's MyPlate tool, which focuses on filling half your plate with fruits and vegetables and the other half with lean meats and whole grains. TOPS is low-cost, nutritionally sound, provides plenty of support and is very affordable. However, it's not as structured as some other commercial weight loss programs, so those who prefer a diet that offers more specific meal guidelines may find it more difficult to follow.
It’s a well-known fact that simple carbohydrates like white sugar and the corn syrup found in many commercial soft drinks is a leading cause of weight-gain, particularly around the midsection. However, less known is the fact that many sugar substitutes contain chemicals that – when ingested – are stored in and preserve your fat cells (as well as a long list of other health detriments!) For an all-natural alternative to sugar, try adding Stevia to your food. This leaf extract has virtually no calories and is free of harmful chemicals found in most sugar substitutes. While refined Stevia is widely available in most grocery stores, whole leaf offers more health benefits!
Tapsell, L. C., Dunning, A., Warensjo, E., Lyons-Wall, P., & Dehlsen, K. (2014). Effects of vegetable consumption on weight loss: A review of the evidence with implications for design of randomized controlled trials [Abstract]. Critical Reviews in Food Science and Nutrition, 54(12), 1529–1538. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24580555
YBP breaks into three parts: The first is your Goal, or what you consider to be finish line of your weight loss journey. That could be hitting a certain weight, dropping a dress size, or completing a 5k without walk breaks. Your Vision is self-explanatory — it’s what weight loss success looks like to you, and all the good things that come along with it. The Why is where you derive motivation. And it isn’t just the first reason you think of.
Figuratively, this time: Stress is a diet saboteur and it adds belly fat. University of Florida Health researchers have discovered that chronic stress stimulates the production of a protein called betatrophin, which interferes in normal fat metabolism. Meditate, get a massage, take a vacation—just find a way to ditch the stress and those pounds will melt away like your troubles. Here are 37 ways to ease stress today.
Keeping a toothbrush handy can do more than polish up that smile (and counter the effects of all that belly-slimming garlic); brushing your teeth throughout the day can also help you ditch that belly fat fast. A study conducted a sample of over 14,000 participants found that brushing after every meal was linked to lower weight. That minty toothpaste flavor not only clashes with virtually every food, brushing may also trigger a Pavlovian response that tells your brain the kitchen’s closed.
Want a flatter stomach? Look in your glass—milk and soda are two major causes of tummy inflation. Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy, which means that your glass of warm milk before bed may be the reason you wake up with too-tight pajamas. And when it comes to soda, both regular and diet are belly busters both from the sweeteners used and the carbonation. Try eliminating these from your diet and see if it helps flatten your tummy.