While you're working out: On the elliptical or treadmill, keep your back straight, head forward and abs tight. Perfect posture will target your tummy as you sizzle calories. When you're in the car: Tighten and release abs repeatedly at red lights. It's the ab equivalent of Kegels: a little move that yields results almost without your noticing. When you're at your desk: Give belly pooch the pink slip with pilates breathing: Gently suck in your gut as if you were buttoning a tight pair of jeans.
Then breathe without allowing your abs to relax. Do this for 30 seconds. Repeat five times, advises Michele Olson, Ph. When you're walking Fido: Brace against leash tugging and banish your belly: Keeping torso upright with shoulders back, engage abs for five strides; relax them for five strides. Repeat until you're back at your front door, says Torri Shack, a trainer in Los Angeles.
Check out your bow wow abs! When you're in bed: Count on compliments, not sheep, with this mattress move: Place palms right below belly button. Exhale and allow stomach to expand. Then inhale, pulling belly button toward spine, drawing abdomen toward the box spring. Hold for 10 seconds. Red bell peppers Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake?
Broccoli Similar to bell peppers, broccoli is high in vitamin C. Edamame High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time. Related: What to Eat for the Midnight Munchies 7. Diluted vinegar Apple cider vinegar is a trendy health food these days, but is it as great as it claims to be? Johnston also said more studies need to be done in this area, but her research shows it is likely true that vinegar can help boost metabolism.
She does warn; however, that vinegar should not be taken without dilution. Drinking it straight has been linked to damage in your esophagus and throat as well as tooth erosion. She recommends diluted two tablespoons of vinegar—either apple cider or red wine—with 8 ounces of water. She is currently working on launching her own podcast and loves baby foxes. Related Articles. Getting good quality sleep is an important part of weight loss. Here are a few ways sleep can help you lose weight. You may wonder how many calories you should eat if you're trying to lose weight.
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Yoga can increase mindfulness, flexibility, and quality sleep. It can even burn some calories. But can you lose weight doing yoga?
Health Conditions Discover Plan Connect. Share on Pinterest Photography by Aya Brackett. Eat plenty of soluble fiber. Avoid foods that contain trans fats. Eat a high protein diet. Reduce your stress levels. Do aerobic exercise cardio. Cut back on carbs — especially refined carbs. Perform resistance training lift weights.
Avoid sugar-sweetened beverages. Get plenty of restful sleep. Track your food intake and exercise. Eat fatty fish every week. Stop drinking fruit juice. Add apple cider vinegar to your diet. Eat probiotic foods or take a probiotic supplement. Try intermittent fasting.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease 1. You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches cm in men and 35 inches 88 cm in women are known as abdominal obesity 2.
Certain weight loss strategies can target the fat in the belly area more than other areas of the body. Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health 3.
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose , can lead to fat building up around your abdomen and liver 6. Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat 4 , 5. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems 7.
Liquid sugar is worse in this regard. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
Protein may be the most important macronutrient for weight loss. If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women
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