Green Coffee Bean Extract
Green coffee beans are simply normal coffee beans that havent been roasted.
They contain two substances believed to help with weight loss, caffeine and chlorogenic acid.
How it works: Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.
Effectiveness: Several human studies have shown that green coffee bean extract can help people lose weight (
25 ).
Side effects: It can cause the same side effects as caffeine. The chlorogenic acid in it may also cause diarrhea, and some people may be allergic to green coffee beans .
Bottom Line:
Green coffee bean extract may cause modest weight loss, but keep in mind that many of the studies were industry sponsored.
Monitor Your Fiber Intake
Pay attention to how much fiber you’re consuming it’s amazing for satiety and important for gut health and optimal digestion. Murdock does issue a note of caution: “If you’re eating a high fiber diet without drinking a lot of water, you’ll become gassy and you’ll notice bloating, which looks a lot like fat but isn’t. I speak from fiber experience. It doesn’t stop me from eating it, but it does stop me from freaking out when I bloat.”
How Many Pounds To Lose An Inch: Fat Loss Vs Weight Loss
Measuring your waist circumference can be considered a reliable way to track your weight loss progress because, unlike your scales, it takes into account the distinction between weight loss and fat loss.
Weight loss is a decrease in your overall body weight. This weight includes muscle, fat, and water in the body. Thats what your scales show you when you hop on them in the morning: youve simply lost some pounds. Fat loss, by contrast, designates a reduction in body fat.
Waist circumference is a better indicator of fat loss than scales because muscles weigh the same as fat, but their size is different. This makes a ton of difference especially when you work out regularly and stick to a healthy diet at the same time.
When you train, you replace fat with muscles . Your scales oftentimes wont display this, but by measuring waist circumference, youll see a telling difference. One pound of fat equals one pound of muscle, and the scales wont move. But your waist circumference changes, because muscles are smoother and more compact, taking less space in your body.
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What To Eat To Lose Inches Off Your Stomach
Avoid sugar and sugar-sweetened drinks. Studies have shown that excess sugar, mostly due to large amounts of fructose, can lead to increased fat around the belly. Swap sugary treats and drinks for whole fruits, which are naturally sweet and high in fiber without the added fructose. Source: Visceral Adiposity and Lipids study.
Cut carbs. Studies comparing low-carb diets and low-fat diets show low-carb diets more effectively target fat around the belly, organs, and liver. Limit refined carbs, such as bread and pasta, and instead, enjoy healthier carbs like whole-wheat pasta, barley, oatmeal, and quinoa. Source: Nutrition and Metabolism study.
Eat more protein. Protein not only fills you up and boost metabolism, but its also effective against belly fat. People who ate more and better protein had much less belly fat, while one study specifically linked protein to a reduced risk of belly fat gain over a five-year period. Add more high-protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy products, into your diet. Source: NCBI Waist Circumference study.
Add fiber-rich foods. A study linked eating 10 grams of soluble fiber per day to a 3.7% reduction of fat in the abdominal cavity. Add fiber to your diet by eating a lot of plant foods likes fruits, vegetables, legumes and oats. You could also add a fiber supplement to your diet. Always consult with your doctor before taking supplements.Source: Lifestyle and Abdominal Fat study.
How To Lose The Hanging Belly
Now there are a few reasons why you havent been able to lose the apron belly despite losing weight. The problem is that weight loss isnt going to be enough. The trick is going to be to instead lower your body fat .
When most people lose weight they not only lose fat but they also lose their lean muscle mass . Your muscle is what holds everything in tight so it looks toned. But when you dont have enough muscle on your body then your body fat will also stay or become higher. And without lowering your body fat youll end up never getting rid of this stubborn fat on your belly.
Since you probably have the genes to storing more fat in your stomach then this is going to be the place fat wants to cling on to. Its the first place youre going to gain fat and its the last place youre going to lose it. But if you only lose weight but keep a high body fat then your body is never going to lose this stubborn fat. You have to lower the body fat on your entire body then finally the troublesome belly flap will be gone.
Adding in some abdominal specific exercises will also give you some muscle in your stomach. This will help to improve the toned and tight appearance of your stomach region. You can check out my favorite ab exercises here.
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Try Lymphatic Drainage To Reduce Cellulite
“Manual lymphatic drainage is a gentle form of massage that accelerates the circulation of the lymphfluids that support your immune systemthroughout the body,” Gentile says. “Cellulite is the accumulation of toxins inside your fat cells. Your lymphatic system eliminates toxins and moves fat therefore lymphatic drainage will help reduce cellulite. You have the option to go seek professional assistance or you could do it at home with a lymphatic drainage body tool/paddle. These are easy to find online!”
Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
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Crush Your Fat Loss Diet
Sticking to a diet and fitness plan can feel overwhelming as it is, and life tends to always get in the way of our willpower and good intentions. If you’re finding it difficult to plan, cook, portion, and track all of your food for fat loss, consider trying something a little easier with this free guide to meal prep for fat loss. Perfect your macros and finally lose those last five pounds with evidenced-based nutrition plans.
Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
- Oatmeal
- Barley
- Farro
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. 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.
How Do You Lose Total Body Fat
Diet and exercise is the most effective way to lose total body fat.
Eating healthier, lowering your caloric intake, and exercising daily is a great recipe for fat loss because its the fastest way to create a caloric deficit. A caloric deficit happens when you take in fewer calories than your body needs thereby forcing it to convert triglycerides from fat cells into useable energy.
Aim to create a caloric deficit of around 700 calories a day. By doing this, you will be able to lose anywhere from 1-2 pounds a week.
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This might seem like a small amount, but the results will be long term and sustainable. Plus this gives your skin time to adjust to the weight loss, so your breasts dont sag.
Rapid loss in this area could result in loose skin. You can use an online calorie counter to estimate what your deficit should be. Myfitnesspal is a great resource.
Do not starve yourself or create too big of a deficit. Women should never eat less than 1200 calories a day. For men its higher at 1800 calories a day.
If you starve yourself, it only works against you, and prevents you from losing weight. Your body will go into starvation mode and hold on to every calorie that you eat. It will even store the calories you eat as fat because it thinks that you are in a famine mode.
Starving yourself can also lead to binge eating where you lose control over how many calories you eat.
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Work All Of The Muscles In Your Bodynot Just Your Abs
Doing crunches every morning and every night? It’s time to switch it up! When you’re down to your final inches of belly fat, countless crunches won’t necessarily help you reveal a six-pack. “You can’t spot reduce,” Jill says. In other words, you can’t tell your body where to lose fateven if you exercise your abs every day, that doesn’t always make ’em flatter.
Instead, Jill suggests doing functional exercises that use the muscles of your entire coreabdominals, back, pelvic, obliquesas well as other body parts. “These exercises use more muscles, so there is a higher rate of calorie burn while you are doing them,” she says. Planks are her favorite functional exercisethey activate not just your core muscles but also your arm, leg, and butt muscles. Add some movement to the plank, with shoulder taps or leg lifts, and you up the ante even more.
You’re Not Eating Enough Protein
Protein is great for fat loss, according to Dr Luke. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
- tofu
- chickpeas.
Remember, though: do opt for the lean sources of protein where possible, as some can be deceptively high in saturated fat, he advises. Need some inspiration for low carb, high protein meals? Look no further.
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How To Exercise To Lose Fat
Cardio is the best exercise that you can do for quick and long lasting results.
Cardio burns a lot of calories because you are increasing your heart rate and body temperature. It burns more than exercises that target specific parts of your body such as your back.
A good cardio exercise would be jump rope, boxing, or jogging. You could even do all three of these exercises and just switch them up during the week to keep things exciting.
The American College of Sports Medicine recommends that you do 30 minutes of moderate cardio 5 times a week.
Adding in strength training to your exercise routine is great for losing fat too. Creating lean muscle on your body is good because it helps boost your metabolism.
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If you have a faster metabolism, your body will automatically burn more calories, even at a resting rate when you arent doing anything. This is because muscle burns 10 calories a day and fat only 2.
Muscle can sometimes weigh more than fat, but it takes up way less space in your body, and looks so much better.
Squats, deadlifts, bench presses, shoulder presses, and push ups are all amazing strength training exercises.
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Its important to include some upper body exercises as well to help maintain good posture. Pull ups, triceps, and biceps would be great exercises for achieving better posture.
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The Easiest Ways To Lose Weight In Your Breasts And Back
Carrying around extra weight in your breast and back can cause a lot of unnecessary grief. If you have extra weight up top, youre probably familiar with the bulge that you get around the back of the bra.
Not only is this back fat aggravating, it can be uncomfortable and sometimes painful. Plus extra pounds in the breast area can lead to sore shoulders, slouching, and even back spasms.
If youre fed up with the bulge and the ill-fitted clothing, then this article was made for you. Well show you how to slim down and reduce fat from your breast and back.
It might seem impossible, but its not! Soon youll also have stronger muscles, better posture, and more fun picking out clothes.
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Cut Back On Carbs Especially Refined Carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome .
You dont have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat .
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains .
SUMMARY
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Improve Your Sleep Quality
Yes, making sure you’re getting enough sleep and the right kind of sleep can majorly impact your weight-loss goals.
“The relationship between sleep and weight loss has long been documented by science. Studies show that shorter sleepers tend to have higher body mass indexes, higher body fat percentages, and higher amounts of visceral body fat,” says Aaron Brown, a certified personal trainer and research associate for the global business at Ultimate Performance.
“Lack of sleep puts you at higher risk of weight gainand of that gained weight, more of it is likely to come from body fat. Sleep deprivation also reduces our ability to control hunger and satiety and increases the likelihood that we will reach for higher-calorie foods that make managing our weight more challenging.”
Brown suggests you aim to get around 7-9 hours of good quality sleep per night, and he also shared some easy ways you can improve your sleep quality to support more effective weight loss:
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Can You Lose Belly Fat In A Week
Diets and trends that claim to reduce belly fat within days are unrealistic and unhealthy. In terms of exercise, ab exercises can help tone your stomach, but you’ll still need to lose weight overall to significantly reduce your stomach fat.
Since there’s no way to control where your body loses weight, to lose belly fat you have to reduce overall body fat. “The best practices to lose belly fat will be a balance of an active lifestyle, a nutritious diet, and maintaining low stress levels,” says Lapaix.
Important: Taking drastic measures to reduce weight can lead to some unhealthy eating behaviors. Before making major changes to your diet or lifestyle, be sure to check in with your primary care doctor or a dietitian for advice and guidance.
Here are the foods and exercises that can help you lose belly fat and when to expect results.
Resistance Train Those Glutes
“You will be able to somewhat target those love handlesjust keep in mind that results will be seen all over your body when you have a body fat decrease goal,” says fitness expert Adriana Gentile, whose fitness and nutrition program helps her clients achieve balance through facilitating healthy digestion, increasing natural energy, balancing hormones, deep cellular cleansing, decreasing body fat, and increasing muscle mass.
Her biggest suggestion for that “little in the middle” look that will also perk up your booty is targeting your glutes.
“Heavy resistance training in all three glute musclesyes, there are three,” Gentile says. “Your gluteus maximus is the biggest muscle that makes up your booty. This is important to hit when the main concern is losing weight in your hips because we need to shape your derriere so that the muscle becomes tight and sticks out a bit further which gives the illusion of less fat on the hips. Exercises that target your glute are big lifts like glute bridges, donkey kicks, and deadlifts.”
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