The body doesn't react to all fats in the same way. Research correlates high intake of saturated fat (the kind in meat and dairy) to increased visceral fat, says Patton. On the other hand, monounsaturated fats (the kind in olive oil and avocados) and specific types of polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish like salmon) have anti-inflammatory effects in the body, and if eaten in proper portions may do your body good. But Patton warns that eating too much fat of any kind increases your calorie intake and could lead to weight gain, so enjoy healthy fats in moderation. More: Good Fats, Bad Fats: How to Choose
"One of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made. It’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But don’t let this affect your end goal. If you’re feeling particularly unmotivated, ask a friend to join you for your workout and then afterwards cook something healthy for dinner together."
But the combination of the fact that I hate actually doing cardio (and hardly ever do anymore despite closing in on single digit body fat levels as we speak), rarely ever recommend it by default for fat loss or muscle growth, and think it’s by far the most overrated component of improving body composition in general… I’ve been finding it hard to actually start writing about it.
Talk about a catch-22: Doing something healthy, like eating a low-cal meal, can make you less likely to exercise and more likely to gorge yourself with food later on. This is because of a phenomenon scientists call licensing, which happens when we feel that we've earned the right to be self-indulgent. Most people have a tendency to want to balance things out, says Kathleen Vohs, PhD, an associate professor of marketing at the Carlson School of Management at the University of Minnesota. So when we do one thing that's good for our health, which often requires exerting plenty of discipline and self-control, we like to follow it up with something that lets us indulge ourselves.
The good news: If you really want to succeed, you won’t be going on a diet. “When someone undertakes a program with the typical approach to diet, they do something that’s very restrictive and drudgery but they think, ‘If I can just do this until I lose the weight, I’ll be fine.’” Hensrud says. “But if it’s negative and restrictive, it’s temporary.” The potentially less-good news (if you’re resistant to change): You will likely have to modify what you eat, how much you eat, or (probably) both.
1. Work out first thing in the morning. What do 90% of people who exercise consistently have in common? They exercise in the morning. Working out in the morning more or less guarantees that you’ll work out every day, and the benefits carry over throughout your day. For one, exercise in the morning increases your energy levels, which makes you more productive throughout the day and more focused on your work. Also, getting in an early morning workout helps you burn more calories throughout the day. Working out helps to increase your metabolic rate, burning calories for long after you’ve stopped exercising.
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Repeat these phrases and before too long, they will become true for you. Try these other daily mantras that can help you reach your goals.
Close the Kitchen at Night. Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
No. That's an urban myth if anything. Note also that attempting to reduce fat in just one part of yourbody at a time is likely 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.
Losing belly fat is no easy feat. It requires you to work hard and pay close attention to your daily habits. You might think that working out for hours on end is the best way to shed excess fat around your midsection, but that's not true. You can lose belly fat without exercising at all, in fact, as long as you make the right choices. Maybe you're injured and physically can't work out or you just don't have as much time to get to the gym as you used to. Either way, here are seven ways you can reduce belly fat without working out.
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.