If you're among the 30% of Americans who sleep less than six hours a night, here's one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
No. That’s not what I’m saying. Cardio isn’t bad – quite the opposite. Everyone should do some form of cardio; swimming, walking, running, hiking, playing a sport – whatever. The point I’m trying to impress upon you is that most people resort to ‘cardio’ when trying to lose fat but it’s of the least importance when changing your body composition is the goal.
On high carb days protein intake should be lowered to 0.95 gram per pound of body weight. To calculate this you must multiply your body weight by 0.95. This means if you weigh 180 lbs. then on your high carb days you should eat 180 grams of protein. Don’t worry about losing any muscle mass as a result of lowering protein. The higher insulin levels from the extra carbs will be more than enough to preserve muscle.
Do this: Most guys who are fairly active and exercise regularly burn about 18 calories per pound of bodyweight or more per day. On that basis, a 200-pounder would consume 3,600 calories daily. To start dropping body fat, reduce your calories to between 14-16 per pound of bodyweight per day on workout days, or 2,800-3,200 calories daily. On nonworkout days, drop to about 12 calories per pound per day (2,400 calories for the guy who's 200lbs).
Diet drinks can have a kind of mental placebo effect, making you feel like it’s OK to indulge because you “saved” all those liquid calories. And research shows that your body may be tricked too: People who chug one or more diet drinks a day are more likely to be overweight—not less. Can the soft drinks, whether the sugar in them is real or a substitute. Find out 30 other tiny diet changes that can help you lose weight.
Skimp on fluids, and your body will release an antidiuretic hormone that leads to water retention that could affect the scale, Dr. Setlzer says. While this sneaky effect is one reason why the scale is a poor measure of body mass loss, you can outsmart it by drinking more—particularly if you fill your glass with water or non-calorie alternatives like unsweetened coffee and tea.
In October, I heard about the FWTFL Program through my high school friend, Beth Chappo. I had been doing CrossFit for over two years and felt stronger, but I was seeing no change in my body. My problem area was weight around my mid-section. I had gestational diabetes when I was pregnant with my son, therefore I am more prone to later develop diabetes later on in life. I knew I had to get rid of my belly fat in order to prevent this from occurring. I told my husband about the program and said I am going to sign up and do this. I don’t think he believed that I would follow through with the program (especially during the holiday season).
A recent study in the journal Nature found that mice who were fed a breakfast in which 45 percent of the calories came from fat tended to burn more body fat over the next 24 hours than those who ate a meal that was only 20 percent fat. This is early research—it needs to be repeated in humans—but mono and polyunsaturated fats like those found in avocados and nuts do have plenty of health benefits when you eat them in moderation.
Other Exercises – Ab exercises will also help reduce belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat. Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!

Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
SOURCES: WebMD Feature: "With Fruits and Veggies, More Matters." 2005 U.S. Dietary Guidelines. Elizabeth Ward, MS, RD, author, The Pocket Idiot's Guide to the New Food Pyramids. Elaine Magee, MPH, RD,author, Comfort Food Makeovers. Brian Wansink, PhD, professor and director, Cornell Food and Brand Lab, Ithaca, N.Y.; author, Mindless Eating. Barbara Rolls, PhD, professor of nutritional sciences; and director, laboratory for the study of human ingestive behaviors, Penn State University; and author, The Volumetrics Eating Plan.

With potatoes, leave the skin on (with baked or mashed potatoes) or if you peel them, make snacks of them. For example, drizzle olive oil, rosemary, salt, and garlic on the peels and bake at 400 F (205 C) for fifteen minutes for baked Parmesan garlic peels. Keeping the skin on potatoes when cooking them helps keep more vitamins/minerals in the flesh (just don't eat any parts of skin that are green).


No. That’s not what I’m saying. Cardio isn’t bad – quite the opposite. Everyone should do some form of cardio; swimming, walking, running, hiking, playing a sport – whatever. The point I’m trying to impress upon you is that most people resort to ‘cardio’ when trying to lose fat but it’s of the least importance when changing your body composition is the goal.
Instead of subjecting yourself to another endless workout, crank up the intensity and you’ll see results faster than you ever thought possible. The results of a study conducted at McMaster University in Ontario reveal that adult male study subjects who exercised intensely for a single minute had equivalent respiratory and metabolic changes to those who worked out at a slower pace for close to an hour, so if you want to burn through that belly fat, say so long to slow and steady.
While the muscle growth benefits of whey protein are well known, the fat loss applications of whey protein are not known to many people. Studies have shown that subjects lose more fat and retain more muscle while consuming whey protein when compared to subjects with an equal calorie intake but do not consume whey in their diet. Whey protein improves metabolic function and boosts insulin sensitivity.
When a lot of insulin is released by the body consistently throughout the day, not only does it prevent fat loss, but it also encourages the body to store energy as body fat. The types of calories that spike insulin the most are those from carbohydrates in the form of simple sugar. So if you want to eat carbohydrates, stick to healthy carbohydrates from food that gets digested slowly. Along with carbohydrates, protein can also spike your insulin levels, especially those from dairy-based sources like skim milk and yogurt.
Sure, high-intensity cardio can help you torch calories, but ideally, you’ll also need to pump some iron to build metabolism-boosting muscle. That’s because strength training is one of the few activities you can do to spike the amount of calories you burn, even after you’re done with your workout. Case in point: one 2012 review of research found that while completing a 20-minute resistance training circuit may help you burn 200 calories, your body’s resting metabolic rate stays elevated for the next hour, helping you burn an additional 50 calories. Plus, when you lose weight, you lose some muscle with it, so building and maintaining that lean mass will help you achieve a more toned look.
So what happened? The average weight change was a loss of nearly 0.9 pound during the two weeks of nighttime fasting and a gain of approximately 1.3 pounds during the control period. While mood didn’t seem to be affected during the two weeks of restriction, participants in this group reported being much hungrier upon waking. That’s not necessarily a bad thing, given that hunger in the morning is likely to inspire you to consume the most important meal of the day (i.e. breakfast).
Dietary fats are essential molecules that cannot be ignored in a fat loss plan because of the important roles they play in many different bodily processes. Fat is the most energy dense nutrient. Whereas protein and carbs both contain 4 calories per gram, fat contains 9 calories per gram. The downside to fat is that it is easily stored as adipose tissue (fat).
Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
A healthy GI tract is teeming with beneficial bacteria, and scientists are uncovering just how important those microbes are for keeping your weight under control. They’ve discovered that the strains of bacteria in the guts of thin people differ from those in obese folks, and there’s evidence that certain types of probiotics may help aid weight loss by assisting with the regulation of appetite, fat storage, and other related metabolic functions. You can get probiotics from live culture yogurt and certain supplements. While popping a pill or eating yogurt won’t magically shrink your waist, warns Ginger Hultin, RD, gut health is important. Read more about the weight loss benefits of probiotics.

Health.com is part of the Meredith Health Group. All rights reserved. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. All products and services featured are selected by our editors. Health.com may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. See the Terms of Servicethis link opens in a new tab and Privacy Policythis link opens in a new tab (Your California Rightsthis link opens in a new tab)for more information. Ad Choicesthis link opens in a new tab | EU Data Subject Requeststhis link opens in a new tab


Creatine may be the most scientifically proven supplements on the market. It has been proven to lead to significant muscle growth over time. Although creatine doesn’t directly increase fat utilization within the body it will lead to a higher metabolism indirectly. Creatine intake boosts muscle growth and retention. That extra muscle tissue will, in turn, create a higher metabolic rate. This is why creatine supplementation is a good choice for any fat loss plan.
The ideal divide between high- and low-intensity exercise depends on each person’s fitness levels, training history, and more. As a general rule, when trying to lose fat, use low-intensity cardiovascular exercise to warm up and cool down from high-intensity, circuit-style, or heavy strength workouts as well as a form of active recovery on rest days. 

Anyone who has ever been on any kind of diet or fat loss program knows how a typical diet progresses. The weight comes off fast and easy during the first few weeks of any diet, then it starts to slow down a bit. After a few more weeks go by fat loss slows down a little more or stops altogether. The reason this happens is because the body senses that body fat levels are dropping and food is in short supply.

Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Not all fat is bad. Healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu, and fatty fish can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
Say cheese! Adding some extra calcium to your diet could be the key to getting that flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Get active in small ways. Even the slightest amount of activity is better than none at all. Studies show that fidgeters, on average, weigh less. Non-fidgeters are even more likely to store calories as fat. So in addition to cleaning the house, walking the dog, and parking on the far side of the parking lot, find time to fidget, if that’s your kind of thing![22]

Weight training can sometimes seem like an afterthought in many fat loss plans. This is a huge mistake since weight training burns an incredible amount of calories and raises the metabolism for hours after training. Many people mistakenly believe that the best way to lose fat is to stop lifting weights and focus on cardio. This will cause you to lose weight but most of it will not be fat.

There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes on an elliptical machine or by walking.  Then work out for 30 seconds so that at the end of the exercise you feel satisfied.  Reduce the speed to slow down to a moderate pace.  Do this 7 more times or for total 8 intervals. Start with one interval and as your body is ready to take more increase the intervals.  Studies show that HIIT to be the absolute premier cardio for weight loss and optimal health as compared to longer, traditional cardio.


Fitness and lifestyle coach Marci Nevin (@marcinevin on Instagram) posted nine simple, easy-to-follow eating tips to lose fat without the tediousness of having to count calories. She said that while counting calories ensures more accuracy in knowing if you're reaching your calorie goal, calorie counting isn't for everyone. Here's how you can still shed body fat "without meticulously counting every calorie."
But back it up just a tad.....I started following FWTFL after a post I read on Seersucker + Saddles. I followed for a while, like months and months. It's easy to make excuses not to do something when you're afraid to step out of your comfort zone. Well, April rolled around and I turned 38. I realized ANOTHER year had passed by and I still wasn't in the shape I wanted to be in, so it was time to think about my priorities. You see, my plan was to be "fit for 40" but at the rate I was going 40 would be here and everything would be the same. I knew we had a couple vacations planned for the early summer so as soon as those were out of the way, I pulled the trigger for the July 10th bootcamp. Since the beginning I was super psyched to learn and take in as much as I could. It didn't take long to start noticing changes in my mood and my energy, and even in the physical changes my body started having! The best part was the confidence that came with all that and the determination to keep at it. Its almost (no, very) addicting to get in good health with results to show for it! Once you get a taste of it you want to have more-more of those body changes and certainly more of that "I can actually really do this" feeling! I never thought I'd have the willpower to do all that Ive done these past 6 weeks.
After you train, it's difficult to gain body fat. Why? Depleted, broken-down muscles soak up both protein and carbohydrates for growth and recovery. If you eat too little at this time, you may actually set yourself back by impeding recovery; supporting recovery and growth actually increases metabolism while impeding it slows metabolism. In terms of spurring recovery and growth, just about the most counterproductive thing you can do after a hard workout is starve yourself.
Always be sure to get enough protein and healthy fats to start your day. Your energy after a breakfast of 2/3 eggs, 1/3 – 1/2 an avocado and 1 piece of fruit or Breakfast Tacos will be significantly higher and sustain you longer than a carb-heavy bowl of cereal. Think about it this way – if you want to lessen the “carb-chase-cravings” and energy drops that often hit in the later mid-morning and/or late afternoon, the key is to increase your protein and healthy fats earlier in the day. Avocados and blueberries are great breakfast additions because they are nutrient rich superfoods that can easily be added to your daily diet.
There’s a reason people are obsessed with apple cider vinegar for weight loss. Some research shows that it may have very modest weight loss benefits. For instance, in one 2009 study, researchers had 144 obese adults drink a placebo or 1 to 2 tablespoons of apple cider vinegar (ACV) daily for 3 months. They found that people who downed 2 tablespoons lost nearly 4 pounds, while those who sipped on 1 tablespoon dropped 2.5 pounds. The placebo drinkers? They actually experienced a small weight gain.
Not only is fasted cardio not beneficial but it is actually detrimental to results. Fasted cardio may result in higher fat utilization but it also results in higher amino acid utilization which means more muscle tissue breakdown. As if that wasn’t enough, research has also proven that fasted cardio leads to far less total calories being expended per session. This means that there is simply less fat loss from fasted cardio when compared to cardio performed in a fed state.  So make sure you get some food in your system before you head out to perform your cardio.
The popular "flat belly diets"embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids (MUFA) that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.

Most people are familiar with calories but few know exactly what they are. Calories are units of measure assigned to foods to show how much energy it contains. Your body expends a certain number of calories as energy everyday. If you consume more calories than you expend, the excess will be stored as body fat. If you consume less than you expend everyday your body will have to use stored body fat to meet energy needs.
Since only two HIIT sessions should be performed per week another type of cardio will be needed for the rest of the cardio sessions throughout the week. MISS (Moderate Intensity Steady State) cardio is the perfect type of cardio to fill in any remaining cardio that needs to be performed during the week. This will burn a great amount of calories while sacrificing very little muscle tissue and burning fat through different pathways from the HIIT.
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to researchers at Yale, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
The best way to lose weight on the Bulletproof Diet is with Bulletproof Intermittent Fasting.  But if waiting for results just isn’t your thing, you can use this Bulletproof Rapid Fat Loss Protocol – but only if you are currently significantly overweight or obese, and you have healthy, functioning kidneys and liver.  However, you need to understand that your body stores toxins in fat that your liver couldn’t excrete, so when you lose weight very rapidly, those toxins are released and can make you very sick.  This Bulletproof Rapid Fat Loss Protocol helps you avoid any side effects from this toxin release, so it’s important to follow the plan carefully.

A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.

While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
I agree with Karina - if I were to calculate my daily calorie requirements based on your figures above (I’m somewhere between an echo and meso) I’d get fat using the lowest figure. Your calculations take no account of age and activity level inside or outside of the gym. I prefer to use a TDEE calculator to calculate my daily calorie needs (there you can add age, activity level, current body fat levels if known etc, for a far more accurate figure), and would suggest anyone looking to lose fat do the same and then come back to this article for information on macros etc.
Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.
Step 1 revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop bodyfat. When a calorie shortfall is created, the body responds by digging into body-fat reserves to make up the difference. And presto, you grow leaner. All other laws aside, this one heads the list every time, no matter what dietary approach you take.

Do this: One way to slow digestion is to eat carbs with protein and small amounts of fat. Never eat carbs alone. Accompany that bowl of cereal, for example, with scrambled egg whites or cottage cheese. Alternatively, you could eat plenty of vegetables, such as broccoli, cauliflower, green beans, and green salads, with your meals. These foods actually slow the breakdown and digestion rate of all carbohydrates.

Since only two HIIT sessions should be performed per week another type of cardio will be needed for the rest of the cardio sessions throughout the week. MISS (Moderate Intensity Steady State) cardio is the perfect type of cardio to fill in any remaining cardio that needs to be performed during the week. This will burn a great amount of calories while sacrificing very little muscle tissue and burning fat through different pathways from the HIIT.

Before you even get started on a fat loss plan the first thing you want to do is to set goals for yourself. This goal could be to lose 30 lbs. or it could be to see your abs. Whether your goal is to lose a certain number of pounds or to just achieve a certain look you will need to set a reasonable time frame to achieve this. If you do not set a time frame there will be no sense of urgency when trying to make progress.


Spreading the same amount of calories out over the course of your day so that you’re eating within an hour of waking up and then every four to six hours will jumpstart your metabolism, kicking off your calorie burn, and keep it going at a steady pace all day long, Crandall says. This works for a lot of people by keeping blood sugar levels steady, preventing the surges and plunges that can lead to ravenous hunger and overeating. It also keeps you from feeling deprived.
×