Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
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"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
Some great breakfast foods include any one or two of the following: oatmeal 125ml or half a cup, eggs (2), 1 slice of wholegrain bread with a thin spread of nut butter 15 ml or 1 tbsp), low-fat cottage cheese (125 ml or half a cup) with fruit, plus any serving of fruit and a glass of reduced fat milk, soy milk or almond milk, tea or coffee without sugar. Some wholegrain breakfast cereals with milk would also be fine but read the label. You want to see higher protein than fat or sugar.
"Crash diets (dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avoid the fad diets."
You may be attracted to your saltshaker, but water is too. When you take in higher-than-usual amounts of the salty stuff, you’ll temporarily retain more fluid, contributing to that sluggish feeling, a puffy appearance, and extra water weight. Avoid salt, overprocessed foods, and salt-based seasonings. Gans suggests you also ditch the frozen microwaveable meals while you’re de-bloating—they’re packed with sodium. Instead, she recommends a simple turkey sandwich or a salad with chicken for lunch this week. And eat plenty of fruits and vegetables that are packed with water.
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.
That means Pink Lady over Granny Smith, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes. To learn more about turning on and off your fat genes, check out the essential list: 21 Nutrition Myths—Busted!
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. 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 berry-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.