If you’ve been eating fast food for years, get real about your approach: You’re probably not going to stick to an organic, gluten-free, paleo overhaul for very long. “You want to change as little as possible to create calorie deficit,” says Dr. Seltzer, who insists the best way to support sustainable weight loss is to incorporate small changes into existing habits. So instead of giving up your daily BLT bagels in favor of an egg-white wrap, try ordering your sandwich on a lighter English muffin. Or say you eat a snack bar every afternoon: Swap your 300-calorie bar for a 150-calorie alternative. “Your brain will feel the same way about it, so you won’t feel deprived,” he says.
The upshot of all these chemicals floating around is big trouble for big-bellied guys. In a study at the University of Alabama at Birmingham, researchers took 137 men of all ages and sizes and used seven different measurements to determine their risks of cardiovascular disease. The single best sign of multiple heart-disease risks? No, it wasn't the guys' family histories or their cholesterol profiles. It was the amount of abdominal fat they carried.
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
A close contender for top place as one of the best fat-busting foods is asparagus, according to White. “Asparagus is a natural diuretic, and is also loaded with vitamins. Per one cup cooked it’s only 25 calories, but thanks to the fiber it will fill you up. You can grill it or steam it (steaming will probably be the cleanest way to prepare it), you can boil it or even microwave it. I’ve even seen people eat it raw. You can throw olive oil on it and saute it. There are a lot of different options here. You just want to stay away from the butter,” says White. Due to the diuretic properties of asparagus, you may see more immediate reductions in stomach bloating, reducing your pounch’s appearance while you work over time to really tighten it up.
Instead of piling everything on one plate, bring food to the table in individual courses. For the first two courses, bring out soup or veggies such as a green salad or the most filling fruits and vegetables. By the time you get to the more calorie-dense foods, like meat and dessert, you’ll be eating less or may already be full. Nothing wrong with leftovers!
Also known as branch chain amino acids. BCAAs are three amino acids known as Leucine, Valine and Iso-Leucine. They help prevent muscle breakdown and can be bought as yummy flavoured powders to use in place as sports drinks. Drink them during your workout instead of water as they will help you tone up as you lose that belly and may even help in the formation of abdominal muscle.
“The best thing you can do for your belly is to give up processed foods. A study in the journal Food Nutrition Research found that our bodies burn only 50 percent as many calories digesting processed foods as they do real foods. So it’s like eating twice as much, even if the calories are the same!” — Mark Langowski, celebrity trainer and author of Eat This, Not That! for Abs
It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fat—fast.
Attempting to reduce fat in just one part of your body at a time is likely to be disappointing. Fat reduction works like this: When you try to lose fat, the reduction occurs all throughout your body. Unlike muscle-building, it cannot be specifically targeted to one region. Also, the reduction in fat will not be quickly apparent because it will not be 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 the fat. 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 the sweetened drinks. Exercise alone might not be sufficient. Here's a program for the period in which you want to lose weight: Plenty of moderate aerobic exercise, no sweetened liquids at all, and no junk food at all. Preferably no sugar, and as little added salt and processed foods as possible. Eat 3 not-large meals/day; do not skip breakfast; and avoid snacks. Limit your calories (better to consult a doctor or nutritionist concerning the amount), and weigh yourself 2-3 times/week. Ignore the sensation of hunger. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up. Once you've reached your target weight, increase your calorie intake somewhat. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular foods (not instead of them). But keep checking your weight 2-3 times/week. Avoid crash diets, diet pills etc. Avoid fatty cuts of meat. Walk as 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 than intense exercise, which can damage your joints. Good nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting 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't believe that there's any universal diet that can be prescribed for everyone. Avoid best-sellers with their perennial fad diets. And think twice before using any dietary supplements or weight-loss pills. In general, one's starting point can be a menu of whole grains, whole-wheat bread, a good amount of vegetables, some fruits and nuts, fish, lean meats (in not-large amounts), and some dairy. However, this must be tweaked according to one's health, weight and other factors at the outset; and also adjusted over time, as one sees what works for him/her in particular.
But I do like to take on unusual physical challenges. I once completed a 92-mile, 4-mountain gran fondo after just four months of training. (I also rode the same event the next year, five months after having a heart attack.) Then I got tired of being "cycling skinny," decided to see if I could do one of those "actor transforms himself for an action hero role" things, and gained 22 pounds while decreasing my body fat by a couple of percentage points. (While far from an action hero, I did put on a fair bit of muscle.)
1. Do some detective work. Take some time to identify the most likely culprits of the unwanted weight. Are fried or sugary foods too tough to resist? Is it hard to avoid noshing whenever free food is within arm’s reach? Are you too tired and busy to shop and cook healthy meals? Or do emotions—like boredom, anxiety, nervousness, depression, and joy—send you straight to the fridge?
Roll and Reach: Sit upright with legs bent and pressed together, feet flat on the bed. Reach forward over knees, palms down. Slowly, roll halfway down, then twist right. Reach right fingertips to the low back diagonal (if you’re facing the foot of your bed, you’ll reach toward to top right corner), while stretching left fingertips forward. Twist back to center, bringing right arm front and rolling up to sit. Repeat to left for one rep. Do 8 reps.
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).
Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … Daubenmier, J. (2016, May 1). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite , 100, 86–93. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4799744/
"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.
When it comes to weight loss, what you eat (and don’t eat) is far more important than your exercise plan. However, the more you move, the more calories you’ll burn, which will set you up for greater success. Also, you’ll develop fitness habits that will be essential for maintaining that weight loss once you reach your goal. If you’ve been totally sedentary, that means starting by getting up off your duff more. Set a timer to go off every 50 minutes and stand up, walk around, move a little. Studies have shown time and again that people who are naturally thinner move more—up to two hours a day. This timer deal will get you there.
Get 2,000 people in a room and at least half will say they'd like to lose a little weight. Get 2,000 hard charging, go-getting, Type A personality entrepreneurs in a room and many of them will say they'd like to lose weight fast. Plus, entrepreneurs are their businesses, and that means how they feel (and how they feel about how they look) can be extremely important to them.
Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories.
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.
Yes, you can pump iron without bulking up, and no, you will not look awkward. Lifting weights stokes your metabolism for a few days after your workout—meaning you continue burning calories long after you leave the weight room. One study found that strength training 30 to 40 minutes twice a week for 4 months, could increase an average woman's resting metabolism by 100 calories a day.
In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: some diets don’t work at all and none of them work for everyone—our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of steps you can take to develop a healthier relationship with food, curb emotional triggers to overeating, and achieve lasting weight-loss success.
If you get enough protein and fat, your total calorie intake should take care of itself. Because you feel full, you won't binge on a can of Pringles and blow your calorie count for the day. The remaining 45 percent of calories in our plan comes from carbohydrates — enough to give your palate a full range of tastes and your body a combination of fast- and slow-burning fuel.
If you haven’t picked up on the importance of preparation, then we haven’t done our job. It’s all too easy to get wrapped up in your busy schedule and forget to put a priority on health and what actions contribute to it. “People don’t plan for the week as far as writing their workout times in the calendar. If you write them down you’re 30% more likely to stay adherent to your workout. Write them down as you would any doctor’s appointment and try to shoot for sticking with it,” says White. The more workouts you check off, the faster you’re going to see results. Do yourself a favor and book that bike ahead of time—you’ll eliminate the opportunity for lame excuses by making a real commitment to your sweat sessions.
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.
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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>