Go To The Water Cooler
Not only can your office water cooler help you stay looped in to all the latest gossip, but it can also help you trim the waistline tooespecially if you make a point to fill your cup before digging into your snacks and meals. According to a 2015 study, sipping 16 ounces of water before each meal can lead to significant weight loss. To make this discovery, researchers rounded up 84 obese adults for a 12-week experiment. After all of the participants received general weight loss advice, they were assigned to one of two groups. The first group was told to drink 16 ounces of water half an hour before each of their meals while the other group was told to imagine that they were already full before digging in. At the end of the study, the water group had lost about 9 pounds while their less hydrated peers shed about three pounds less. The researchers say that drinking H20 before meals is an effective weight loss strategy because it helps increase satiety, which makes it easier to dine smart.
And for more ways to drop the pounds, check out how to lose 10 pounds.
Don’t Let Diets Take Over
If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
Best Exercises For Side Fat
Here youll find the 10 best side fat exercises so you can get rid of those love handles. Side fat is one of the most stubborn and difficult places on the body to lose but here Ill show you how to get rid of love handles as fast as possible.
You probably know what its like to lose weight everywhere else on your body except your love handles. Getting rid of this troublesome side fat is a lot harder than youd think. Its frustrating you might not have fat anywhere else on your body except the sides of your lower waist.
Yes, its true your genetics are going to play a big part in losing stubborn love handles. But its definitely not everything! Following some simple dieting tips as well as these side fat exercises can do a lot when they dont seem to want to budge.
Weve all heard maybe to eat less sugar will drop that muffin top or maybe even to eat more protein. But the truth is a lot simpler than youd think And with the following exercise list for getting rid of side fat, youll lose them once and for all.
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How To Slim Your Side Fat
First and foremost youre going to have to lower your body fat throughout your entire body. Your body fat is how much fat youre carrying compared to muscle. Most people have high body fat even though they might look skinny. This can bring about the skinny fat look. And being skinny fat isnt good for you . The trick isnt just to lose weight but to replace your flab with some lean toned muscle.
To do this youre going to have to hammer down on your dieting even more. Plus adding in these specific exercises for your side fat combined with intense cardio. This is going to be the secret recipe for getting real results in the shortest amount of time possible.
Now its true you cant spot reduce fat in certain areas of your body . But that doesnt mean you cant lose body fat throughout your entire body and tone up your side flab with targeted exercises. Plus when you add in these side fat exercises with intense exercise youre going to get the best results possible .
But like with anything the majority of your results are going to come with how consistent and committed you are. When you see a super fit person walking down the street with a body to be proud of its taken a lot more work then most people think. Throughout my years as a personal trainer and nutrition coach, Ive noticed those who get the best long term results were also the ones who were the most committed and consistent.
Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
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What Is Belly Fat
Before getting into the 7-day meal plan, its good to know that there are two types of belly fat, visceral fat, and subcutaneous fat.
Subcutaneous fat is the fat that sits right under the skin. Its the one that causes the unwanted excess belly that often protrudes and flops over your jeans. It is the first place you notice fat gain.
The other type, which is the most harmful is visceral fat.
It surrounds your internal organs in the abdominal cavity .
Your body can also store fat in your butt, hips, and thighs. This can give your body a pear shape.
Before starting a weight loss journey, knowing your body composition will also help with monitoring.
Besides knowing your Basal metabolic rate, measuring parts of your body to track your progress is an additional tool to understand your progress.
Calculating your Body Mass Index , waist to hip ratio, waist circumference.
Your body mass index is an average weight category based on your height and weight. Will determine if you fall in the lower BMI underweight category or the higher BMI obese category.
Waist-to-hip ratio, by using a tape measure and measuring the waist right over the belly button, then also measuring the hip at the widest point with the tape measure.
According to the World Health Organization , a result above 0.90 for men and above 0.85 for women can be determined to be abdominal obesity.
Abdominal fat can be reduced through an overall fat loss.
Keep in mind that long-term fat loss needs a change in behavior.
Why Its So Hard To Get Rid Of Side Fat
Even people who have been skinny all their lives can still have trouble losing their love handles. Its one of the most well known stubborn fat places on the body for good reason. Even if you kicked out junk food from your diet for a while you could still easily have love handles. They just dont seem to want to go away!
Now genetics do play a big role and you have your ancestors to thank for that . For thousands of years, your ancestors struggled to survive every day. Some times their food was easily available but at other harder times, it wouldnt be so easy to come by. So they had to have fuel reserves in case of a future food famine. And these fuel reserves came in the form of love handles.
Those who were more likely to survive to pass their genes on to their children had the genetics to easily store excess calories in their love handles . But nowadays this bulging waistline is a lot more unattractive since we can eat as much food as we want whenever we want. Yet since your body is wired to store excess fat in your side stomach thats going to make it that much more difficult to lose it .
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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.
Maintaining A Healthy Diet
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/77 Exercises That Burn Stomach Fat Fast
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Do Not Underestimate The Importance Of A Diet
There is a saying, you cannot out exercise a bad diet. And that is especially true when you want to learn how to lose side fat and belly fat.
Side fat and belly fat are some of the biggest challenges because even the tiniest cheat in your diet will contribute to fat in these areas. Understanding the importance of diet in your effort to lose side fat is crucial. In order to get rid of side fat, you need to put 100% effort. And that is 50% exercise and 50% diet.
Here are tips for a successful effort in losing love handles.
- Go for foods that have a low glycemic index
- Stay away from highly processed sugar, processed foods, and processed flours that have few nutrients, but a high amount of calories
- Each meal should have 50% fruits or vegetables
- Consume healthy monosaturated fats, one that you can find in nuts, seeds, whole grains, olive oil, and avocado
- Consume low-fat dairy, the best example being Greek yogurt, which is high in protein, but low in fats. This will help you improve your weight loss efforts
- Drink 2 to 3l of water per day, or 8 to 12 glasses. If you like more flavor, go for green tea instead of water, but not fruit juices, soda, and dairy drinks
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How To Lose Side Belly Fat
Losing weight is a journey you have to take one step at a time. In order to do so, its important that you understand how your body works and how it stores fat. Every day, our bodies use up more calories than we consume from food and drink. The difference between how many calories we eat and how many we burn is what determines whether or not we lose weight each day: the greater the deficit of calories out versus calories in , the greater the likelihood that we will lose weight on any given day conversely, if caloric intake exceeds expenditure , then theres no need for the body to dip into stored fat, and weight will be gained. Getting rid of excess fat is how you lose side belly fat this article provides some guidelines on how to do so.
The best way to determine where your side belly fat is located is how it feels when you press against it. If your side abdominal fat feels hard, it means that the fat deposits are most likely composed of visceral or intra-abdominal fat . Fat that is located under the skin feels soft and loose.
There are many different ways how to lose side belly fat the best way is to combine a healthy, reduced calorie diet with regular aerobic cardiovascular exercise.
Adding Helpful Foods To Reduce Belly Fat
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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.
Move Your Body Everyday In Any Way You Can
Daily movement is not only healthy, but typically makes you feel better, too. Make sure to move your body in some shape or form every single day, and remember that this exercise doesn’t necessarily require a trip to the gym. It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. “If you’re looking to burn more calories than you consume, you need to get yourself moving at least once a day,” Pelc Graca says.
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How To Implement These Exercises
Weve given you the exercises now you need to go and try them out.
To help get you started pick 3 exercises from each list and do 20 reps of each.
Alternatively, you could try our 5 minute abs workout below. It targets your entire core for tighter and more toned abs and obliques.
Have some fun with it.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Go For High Intensity Intervals
Any type of exercise can help you torch more calories and burn more fat. But high intensity intervals can be particularly potent.
Why? Alternating between hard and easy seems to help keep your insulin levels lower. That can encourage your body to use up fat instead of squirreling it away in your cells for the future.
Youll also keep burning more calories even after you finish a workout. Best of all, you can turn almost any workout into HIIT.
Healthy Habits: Belly Fat Healthy Eating Plan
Eating healthy is not just eating in moderation, its about choosing the correct type of foods. A common focus is to be on a low-carb diet, low-fat diet, or high protein foods.
But what is most important is to have a variety of foods of the healthy type.
Focus on adding good fats that can be found in avocado, nuts, seeds, fatty fish.
Increase lean protein intake, from plant-based protein sources like legumes and nuts, but also animal sources like fatty fish, chicken breast, and turkey.
Lastly, grains and a type of fiber that helps with the feeling of fullness are known as soluble fiber.
A good switch is by following a Mediterranean diet and avoiding high-fat intake.
On the contrary, a low-fat diet may also not be the most beneficial.
Remember, some fats are good, like unsaturated fats that include monounsaturated fat , and polyunsaturated fats.
Plenty of fiber is very important to your gut health, Eat 25 30 grams of fiber per day from food, not supplements. T
Two different types of fiber can contribute to your digestive health. Soluble fiber and insoluble fiber.
Soluble fiber can dissolve in water making a type of gel that travels through the digestive system, allowing for easy bowel movements.
There arent exact recommendations of grams of soluble fiber but having a variety of vegetables throughout the day can help.
This type of fiber is important, because its viscosity allows for delayed emptying of the stomach, giving the sensation of fullness and controlling appetite.
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