You can do crunches all day long, but you won't whittle your middle with a move that targets only your abs. To lose your gut, do a total-body-blasting exercise that torches fat all over. (You'll see fat losses in your arms, chest, and shoulders before you sculpt that stubborn belly.) "The kettlebell swing is great because it's a power-building exercise that can also be a metabolism-cranking workout," says Men's Health fitness advisor BJ Gaddour, C.S.C.S. To work your whole body instead of just your legs, swap in a 30-minute kettlebell routine for 30 minutes on the treadmill. You'll hike your heart rate higher while burning about the same number of calories as you would walking 4 mph at a 4 percent grade, a 2014 study in the Journal of Strength and Conditioning Research found. To really carve your core, try single-arm swings. "Your core muscles have to work harder to resist the tilting and turning forces around your spine," says Gaddour.
When researchers at the University of Tennessee put a group of volunteers on one of two diets—one high in calcium and one not—and cut each group’s calorie intake by 500 calories, they found that the people getting calcium lost twice as much weight (an average of 13lbs) compared with people on the standard diet. Study author Michael Zemel, Ph.D., believes extra calcium helps the body burn more—and store less—fat.
Here’s a shocker: When a group of U.K. researchers told 30 women to avoid chocolate, then packed them into a room filled with the stuff; the women were much more likely to sneak a bite than individuals who hadn’t been given the order. Blame the allure of the forbidden: The more you tell yourself you can’t eat something you love, the more you’re going to want it.
Bird-dog is an excellent exercise to stabilize the lower back (spine) during extremity movement. It works on abs, back, hips and butt. Begin with a hands and knees position (downward dog) with your fingers pointing forward. Make sure that your hands are under your shoulders and knees are under your hips. Slowly stretch your opposite leg and arm almost parallel to the floor. Hold your balance for a few seconds without arching or sagging your back. Return to the initial position slowly and repeat the same alternating sides.
When you exercise on the rowing machine, try this interval workout: Row for 60 seconds, note the distance on the machine, then rest 60 seconds. Repeat, only this time, row for 55 seconds and try to match or better your distance from the first time. Rest 55 seconds, then repeat, reducing the time to 50 seconds. Continue until you can’t beat your original distance.

That’s according to a study by the Harvard T.H. Chan School of Public Health. “Our study is the first of its kind to systematically examine the association of weight gain from early to middle adulthood with major health risks later in life,” said senior author Frank Hu, professor of nutrition and epidemiology at the school, said. The study analyzed data from nearly 93,000 participants.


2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch while reaching down for the opposite foot. Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).

In a 2007 study published in Appetite, people who ate soup before the rest of their lunch reduced their total calorie intake by 20%. The type of soup didn't matter in the study—all kinds led to consuming fewer calories. That said, your best bet is a broth-based, veggie-heavy soup for an extra dose of fiber. Try this recipe: Chicken-Noodle Soup With Spinach
Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver. /injects>
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