Until then, *assuming* your goal is fat loss, you only need whatever amount of cardio that’s needed to ensure the optimal deficit is created. So if you’re not making it happen through you’re diet (by eating less calories), you’ll need more cardio. But if you ARE making it happen through (or at least partially through) your diet, you’ll need less cardio, or even none whatsoever.

10. Double your protein. The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine―found in beef, dairy, poultry, fish, and eggs―may help preserve muscle tissue.


Water helps you feel full, so you eat less. “Consuming eight to 10 cups of plain water daily can boost weight loss because research shows that thirst can be confused with hunger,” says Misti Gueron, MS, RDN, nutritionist at the Khalili Center. “Many people reach for food because of cravings, low energy or boredom, and these habits can lead to unnecessary weight gain,” she added. In fact, it’s so powerful that one study found that people who drank two cups of water 30 minutes before meals for three months dropped nearly three more pounds than people who didn’t pre-hydrate before mealtime. To help achieve your weight loss goal, try drinking eight ounces of water when you first wake up, carrying a BPA-free water bottle or tracking your water intake on your phone.

Dairy products, especially in lactose intolerant people, cause uncomfortable gas conditions and bloating. This happens because they have difficulty digesting ‘lactose’, the sugar found in dairy. We suggest that you have yogurt and stick to smaller portions of milk and its products. It will also be great for your shape if you eat milk products along with other foods.
Attempting to reduce fat in just one part of your body at a time islikely to be disappointing. Fat reduction works like this: When you try to lose fat, thereduction occurs all throughout your body. Unlike muscle-building,it cannot be specifically targeted to one region. Also, thereduction in fat will not be quickly apparent because it will notbe focused on only one spot on your body. So it's helpful to have a"slowly but surely" attitude. Note that exercises mostly serve to tone the muscle underneath thefat. But if you want to slim down, the fat has to be burned off.For that, the main thing is to ditch the junk food and thesweetened drinks. Exercise alone might not be sufficient. Here's a program for the period in which you want to loseweight: Plenty of moderate aerobic exercise, no sweetened liquids at all,and no junk food at all. Preferably no sugar, and as little addedsalt and processed foods as possible. Eat 3 small-portionedmeals/day; do not skip breakfast; and avoid snacks. Limit yourcalories (better to consult a doctor or nutritionist concerning theamount), and weigh yourself 2-3 times/week. Ignore the sensation ofhunger. If you see your weight diminishing at a safe, reasonablerate (1-2 pounds/week), keep it up. Once you've reached your target weight, increase your calorieintake somewhat. And you can then have small amounts of sweetenedfoods or junk food on occasion (if at all), along with your regularfoods (not instead of them). But keep checking your weight 2-3times/week. Avoid crash diets, diet pills etc. Avoid fatty cuts of meat. Walkas much as possible. Bicycling and swimming are good too. More guidelines: Don't concentrate on specific foods so much as on a balanced,healthy diet plus exercise. Plenty of moderate exercise rather thanintense exercise, which can damage your joints. Good nutrition means eating what your body needs, while ingestingas few harmful things as possible. It has also been described asgetting enough of each of the major food categories (grains,fruits, vegetables, protein, dairy, etc.; plus plenty of water). This will vary somewhat from one person to another; and I don'tbelieve that there's any universal diet that can be prescribed foreveryone. Avoid best-sellers with their perennial fad diets. Andthink twice before using any dietary supplements or weight-losspills. In general, one's starting point can be a menu of whole grains,whole-wheat bread, a good amount of vegetables, some fruits andnuts, fish, lean meats (in not-large amounts), and some dairy.However, this must be tweaked according to one's health, weight andother factors at the outset; and also adjusted over time, as onesees what works for him/her in particular.
The biggest diet mistake a future bride can make is believing that the mental image of your svelte self walking down the aisle is going to be all it takes to get you to eat right and exercise. Sure, you may be super focused at first, but once you realize you have to start a new workout and diet routine (or kick what you're already doing into high gear), plan a wedding, and live your regular life, exercise and eating well will likely fall by the wayside. The truth is, you need a plan—one that takes the guesswork out of what to eat but is flexible enough to accommodate a very full schedule. Our sensible, sane, and satisfying diet does that and more. The meals are built around an assortment of foods that help make slimming down and staying full. Whether you have 10, 15, or 20 pounds to lose, our plan provides enough calories from nutritious foods so you'll be able to function at your best every day, and yet still delivers the slim, sexy shape you want.
“Eating directly out of a box or bag (almost always leads to overeating. Serve your food on a plate or in a bowl to keep portion sizes in check and to get used to what one serving looks like. Also, when we take the time to sit down during meals versus standing or driving, we tend to feel more satisfied with our meal. In fact, research shows that you will eat up to 30% more food at the next meal if you ate standing up! Serve yourself, sit down, and enjoy!” — Jennifer McDaniel, MS, RDN, CSSD, LD, food and nutrition expert
Denny Hemingson, a 61-year-old Functional Diagnostic Nutrition Practitioner explains, “Insulin signals the liver, muscle, and fat cells to take up glucose out of the blood stream. When those cells become resistant to insulin, glucose doesn't get used and ends up staying in the blood creating high blood sugar. Eventually, this leads to pre-diabetes, metabolic syndrome, and type II diabetes. In this state, it's much harder for the body to release extra pounds.”
Try interval training. Interval training is where you do really intense activity for only a short period of time, and then moderate or light intensity work for the majority of the time. Scientists have found, in several studies, that people who do interval training actually end up exercising for shorter periods of time and burning more calories than people who go at medium intensity for their whole workout.[7]
Incorporate lean protein into your diet. Eat 5 1⁄2 to 6 1⁄2 oz (160 to 180 g) of lean protein per day. Choose lean options, such as boneless, skinless chicken breast, ground turkey, seafood, nuts, and legumes (such as beans and soy products). Avoid fatty cuts of red meat, processed meats (such as bacon and deli meats), and don’t purchase pre-marinated meats, which might contain lots of fat, sugar, or salt.[17]
How it works Every day for the next eight weeks, simply pick your breakfast, lunch, dinner, and snacks from the lists of meals provided, according to your calorie needs and what you have going on that day. (We've included plenty of on-the-go options for those crazy-busy times.) Pair this diet with our "Wedding Dress Workout" on page 130 and we guarantee you'll be looking—and feeling—gorgeous on your wedding day.
High in good bacteria, the benefits of yoghurt on gastrointestinal health have been said to provide health benefits for certain gastrointestinal conditions, including lactose intolerance, constipation, IBS, colon cancer, inflammatory bowel disease, Helicobacter pylori infection, and allergies. Look for the nutrition label and make sure no added sugar is used. Opt for Greek yoghurt varieties and use your own frozen berries and cinnamon to sweeten.
No belly-busting diet is complete without a super-charged arsenal of healthy, satiating snacks. By planning ahead for those times you get stuck—think traffic jams and long days at the office—you’ll be equipped to fight against any unhealthy temptations or poor food choices. “I would definitely have snacks planned throughout the day. It’s very important to eat throughout the day to make sure you’re not famished at some of the bigger meals. I would definitely have snack jars with things like granola bars, protein bars, almonds, dehydrated fruits, turkey jerky, and a lot of high-protein snacks stashed at work, in the car, or at home,” says White.
Apples, bananas, strawberries—they're all good for your body and your waistline. But to take this snack from good to great, pair it with a bit of protein to make it more satisfying. An apple and cup of skim milk is one easy option that provides 10 grams of protein and 5 grams of fiber for 200 calories. Half an avocado filled with 2 ounces of cottage cheese is another 200-calorie fruit-and-dairy combo that fills you up with 9 grams of protein and 7 grams of fiber.
8. Keep track. Studies show that people who track the calories they consume lose weight and keep it off more than those who don’t. And there’s good reason. When you have to track your calories, you see the sources of empty calories that are low on nutrients. In order to accurately track calories, you have to measure out portions—another practice that’s proven to aid weight loss. Here’s how to keep a food diary.
In today’s modern era of 24-hour meal delivery and extra-large food portions, many people are confused about how much and how often to eat. Gueron says one of the most common questions she gets is, “How late can I eat dinner and still lose weight?” Recently, several studies have shown that avoiding food past certain hours of the day or intermittent fasting can promote weight loss. She says a moderate approach that boosts weight loss and comes without apparent side effects for the healthy individual is the 12-hour intermittent fasting approach. An example is having your first morning meal no earlier than 7 a.m. and your last evening meal no later than 7 p.m. Thus, 12 hours without food or caloric beverages consumed gives your body time to rest from eating and promotes fat burning without unnecessary hunger that daytime fasting can cause.
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Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. “Quinoa is almost a complete meal—it has your protein, being one of the highest-protein ancient grains—and it has your healthy carbohydrates. It’s very nutrient dense and very versatile—you can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body (like quinoa), and a lot of people are afraid to eat them. Quinoa is a slow-digesting carbohydrate, and it’s not high glycemic, so it won’t cause an insulin response like eating straight sugar would,” says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutrition-lacking carbs like white rice or pasta for quinoa, you’ll boost your fat burn.

Once some of the weight is gone and you’re feeling stronger, you can increase your strength-training intensity, taking shorter breaks between the exercises, which will increase the aerobic benefits. You may also add in one or two higher-impact cardio days, such as incline walking or running, cycling, or rowing. Start with steady-state workouts, where you go at the same pace for a half hour to 45 minutes, then play with intervals of exertion and recovery, which are higher intensity and have more calorie-burning benefits. Keep the higher-impact portion shorter than the recovery at first—say 30 seconds or a minute on, 1 to 3 minutes off—and then gradually decrease the recovery. When you’re ready, you can then increase the push until you’re at even time.
It's not like we're obsessed with being something we're not, but a flatter belly or looser jeans asap would definitely come in handy for an impromptu beach weekend or party where we expect to see an ex. The thing is, most of us don't think it's possible to look 5 pounds thinner that fast. But here's a shocker: It's do-able. And you don't need to go on some long-term, healthy foods diet to lose weight that quickly.
“Anytime you’re stressed, you probably go for food,” Dr. Seltzer says. (Have we met?!) That’s because cortisol, the stress hormone, stokes your appetite for sugary, fatty foods. No wonder it’s associated with higher body weight, according to a 2007 Obesity study that quantified chronic stress exposure by looking at cortisol concentrations in more than 2,000 adults’ hair.
And what fat loss comes down to is simply a caloric deficit. Which means either burning more calories, eating less calories, or a combination of the two. And when you get down to it, it’s just a whole lot easier for most people to eat (for example) 500 less calories per day than it will be for them to try to burn those same 500 calories every single day. That’s why diet alone gets the job done just fine, and diet and exercise combined gets the job done too. But exercise alone? That’s the least effective of the group by far.

You already know to get your dressing on the side because restaurants tend to drown salads with too much. (Learn more ways a salad can make you fat.) But instead of pouring it on or even dipping the leaves in, do the “fork dip.” Stick the tongs of an empty fork into the dish of dressing before skewering any salad. You’ll be surprised by how much flavor you’ll get, but with way fewer calories. Next, check out some more weird ways to lose weight that sound odd, but totally work.
Intermittent fasting has blown up in the past year, but scientists are just starting to figure out how it can help you lose weight. In one study from the University of Illinois at Chicago, researchers compared obese people in a traditional weight loss group and fasting group. For the experiment, the calorie-restricted group simply reduced the amount of calories they ate by 25 percent each day. The fasting group, however, alternated days: they ate 25 percent of the calories they needed one day between 12 and 2 p.m., and then had feast days the next, where they ate 125 percent of their required calories.
During meals, fill up on greens first. They’re packed with fiber and water volume, both of which help you to stay full and regular. So, you’ll find that you naturally begin to eat less of other less healthy food groups. Greens are also high in antioxidants, which fight inflammation, that nasty process linked to obesity. Foods high in the antioxidants vitamin C, E, and beta carotene—like greens!—may even help reduce fat storage by regulating your body’s use of the hormone insulin.
Wrap up your morning meal with dessert—yes, really. In a Tel Aviv University Medical Center study, one group had a 304-calorie breakfast with 10 grams of carbs, while the other group ate a 600-calorie breakfast with 60 grams of carbs, which included a small sweet, such as chocolate, a doughnut, a cookie, or cake. Halfway through the 8-month study, both groups had lost an average of 33 pounds per person. At the end, however, the low-carb group regained 22 pounds, while the dessert group dropped an additional 15. Researchers say the dessert-eaters reported dealing with fewer cravings, and had a better chance of sticking to their calorie requirements for the rest of the day.
When you sleep more, you simply have less time to eat, and studies have shown you may also make better food choices. But it’s deeper than that. Those who are sleep deprived have higher levels of ghrelin—a hormone that stimulates appetite—circulating in their blood, which causes an increase in hunger. In other words, your body’s hormonal response to being tired is to tell you to eat more. Give it a rest, instead. It’s really just as critical as choosing kale over cookies.
Intermittent fasting has blown up in the past year, but scientists are just starting to figure out how it can help you lose weight. In one study from the University of Illinois at Chicago, researchers compared obese people in a traditional weight loss group and fasting group. For the experiment, the calorie-restricted group simply reduced the amount of calories they ate by 25 percent each day. The fasting group, however, alternated days: they ate 25 percent of the calories they needed one day between 12 and 2 p.m., and then had feast days the next, where they ate 125 percent of their required calories.
Wonderful! I hate cardio. I have created a caloric deficit of about 500 calories, so I think I’m just going to do about 30 min of cardio on the days I don’t weight train. I think being at the gym once a day (5 or 6 days a week) helps my motivation. I have a treadmill at home but I don’t feel the same on it as I do in the gym surrounded by other fitness minded people. Looking forward to the cardio articles! BTW, an article on correct form for some basic exercises would be great for us beginners as well!

I am 62, female, icky 217 pounds, 5 foot 6, on 130 mcg of levothyroxine for hypothyroid, and no other health issues. I have weighed between 117 and 125 all of my life until 10 years ago when the hypo began and was not recognized by me. I gained all of the weight as my thyroid slowed down. My doctor said I was close to a heart attack from metabolism slow-down. Wondered what was up! I run an internet business from a chair (ugh) but have always been someone who was physical. I play tennis several times a week for several hours each time. I do strength training every other day and have strong arms and legs. I walk and jog. I have been doing P90X three times a week for several months – alternating with strength training. I also stretch, do yoga. My heart is in excellent condition, per the doctor. And you can see muscles when I flex my arms. 🙂 But — aggggg — I now have a belly and want it gone, gone, gone.


Studies have found that overweight people who ate a moderate-fat diet containing almonds lost more weight than a control group that didn’t eat nuts. Snacking once or twice a day is one of the ways to lose weight that helps stave off hunger and keeps your metabolism stoked. You can also pack up baby carrots or your own trail mix with the healthiest nuts you can eat, plus raisins, seeds, and dried fruit. If trail mix isn’t calling your name, try these healthy snacks for every craving.

When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.
Physical activity helps burn abdominal fat. “One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition,” Stewart says. Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin—which would otherwise signal the body to hang on to fat—and causes the liver to use up fatty acids, especially those nearby visceral fat deposits, he says.
Lastly, as I indicated, all my lifts are going up, but my weight (and even LBM, assuming my scale is even remotely accurate) so is it fair to say that strength gains are not directly related to muscle gains? Is this the “beginner” phase that you speak of frequently? The scale would indicate that muscle is going down….. But my presses, squats, deadlifts are all up.
It's a one-time investment you'll never regret. Here's why: Strength training builds lean muscle tissue, which burns more calories — at work or at rest — 24 hours a day, seven days a week. The more lean muscle you have, the faster you'll slim down. How do you start strength training? Try some push-ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office. Do these exercises three to four times per week, and you'll soon see a rapid improvement in your physique.

Trying to lose weight is a lot like cleaning out the basement: It’s overwhelming and near impossible to know where to start—even when you don’t have a ton of weight to lose. But getting the body you’ve always wanted doesn’t have to be a source of stress. If the scale won’t budge and you’re looking to shed the last 10 pounds, there are plenty of ways to reach your goal. To help you get there, we spoke with a handful of celebs that have successfully slimmed down (and kept it off) and dozens of the fitness and diet industries top experts.
The beginning and the end of your fitness program are the two most difficult times, with the latter being by far the most frustrating. Losing those last few pounds, whether it’s off of your stomach, hips, thighs, shoulders, or triceps, can be brutally hard. Let’s take a brief look at why, and then we’ll go into some strategies you can employ that will guarantee you’re ready for summer.

Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. “Quinoa is almost a complete meal—it has your protein, being one of the highest-protein ancient grains—and it has your healthy carbohydrates. It’s very nutrient dense and very versatile—you can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body (like quinoa), and a lot of people are afraid to eat them. Quinoa is a slow-digesting carbohydrate, and it’s not high glycemic, so it won’t cause an insulin response like eating straight sugar would,” says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutrition-lacking carbs like white rice or pasta for quinoa, you’ll boost your fat burn.
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact with the floor which helps the core muscles to contract even harder. Lie on your side with your legs top of each other, rest on your lower forearm that is bent on the elbow. Force your upper body off the floor by using your forearm and place other hand on your hips. You should resemble a diagonal line from head to toe. After you lift your bodies just hold it for 30-60 seconds.
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