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.
• Body Fat %:  I’ve touched on this in detail in a previous meditation essay. Simply, your body fat levels will dictate what sort of macro composition you should be using. Due to things like insulin resistance, people with higher a body fat % tend to fare better on a lower carb diet. And conversely, someone with a lower body fat % tends to fare better with a carb-focused diet – there are, of course, exceptions. But this holds true for most.
If your fitness goals include a flatter belly and stronger core, you're going to need a solid plan, expert guidance, and a little outside motivation. Our 30 Days to a Flat Belly plan has all three! This comprehensive workout plan will give you results you want without a pricey gym membership; you can do these workouts anywhere — and they're all 30 minutes or less.
Interval Training: A great way to incorporate high-intensity training without doing it continuously is by doing intervals. Alternate a hard segment (e.g., running at a fast pace for 30 to 60 seconds) with a recovery segment (e.g., walking for one to two minutes). Repeat this series for the length of the workout, usually around 20 to 30 minutes. A 30-60-90 interval workout is a good example of this kind of high-intensity workout.
5. Wind Markers: Mark a starting line on the round, then mark four points out in front of that line, each approximately 10 yards apart, for a total of 40 yards (an approximation is fine). Start in a sprinting position at the starting line. Sprint out as fast as you can to the first marker, then turn and sprint back to start. Repeat this out and back pattern to each line. After you’ve returned from the fourth line, perform 4 burpees, then 4 push-ups. That’s 1 round. Complete 7 rounds as fast as possible.
5. Reduce your stress levels: Working out and eating right can help keep cortisol from running rampant in your body, but if you spend your 9-to-5 stressed to the max, levels of this hormone are going to shoot through the roof regardless. Study after study shows one of the healthiest things you can do for your waistline (as well as your happiness and life span) is to minimize the amount of stress you encounter every day. Incorporate zen activities like yoga, meditation, and breathing exercises into your day to help teach you to control spikes of stress when they come up.
There's a reason you've been hearing so much about cutting meat out of your diet lately. It's not just great for your body, but also a quick way to shed some extra pounds. "Consider swapping a few meat-centric meals each week for ones centered around vegetarian proteins — or give a full-fledged vegetarian diet a try if that's of interest to you," Gorin says. "Research shows eating a vegetarian diet may boost and speed up weight loss, resulting in a loss of up to 10 pounds." Gorin recommends topping a salad or filling a veggie taco with vegetarian protein sources like pulses — which are beans, chickpeas, lentils, and dried peas — to give your weight loss a boost. One study found eating ¾ cup of pulses daily led to a loss of close to a pound over about six weeks, versus people not eating pulses daily.

"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."
We now know that this type of fat, called visceral fat, is metabolically active and churns out stress hormones like cortisol and inflammatory substances called cytokines that affect you body’s production of insulin. The result is worse than just being generally overweight; you’re looking at increased risks of type 2 diabetes, high blood pressure, high cholesterol, heart disease, stroke, some cancers, and even dementia.
High-intensity interval training—HIIT—has gained a reputation as an efficient way to get fast results. This workout involves short (30 seconds to five minutes), vigorous bursts of activity interspersed with periods of rest for maximum results. Incorporating HIIT into your strength training may offer even more results, according to a recent study by the American Council on Exercise—the results suggest the combo may be even more effective in burning fat fast.
Literally: According to a recent study published in the Nature journal Scientific Reports, cold temps may transform body fat from the typical white kind to brown fat, which actually helps you burn calories and burn fat fast. While more research needs to be done, taking your workout outside on a cold day or setting the thermostat slightly lower in the house could potentially help trigger the change at a cellular level.
Do not try to lose weight too rapidly. Crash diets and diet pills that promise weight loss are usually bad for you and actually don't help keep the weight off in the long run. Resist the urge to take the "easy" way out and instead stick with a healthier lifestyle. This way you lose the weight and improve your health, helping you keep the weight off in a way that won't harm you in the long run.
Cut back on carbs: Remember how insulin has the biggest impact on fat storage? Well, carbs have the biggest impact on insulin. ”Too many carbohydrates leads to a spike in the hormone and then to more fat storage,” Seedman explains. Not only should you cut back on carbs, but your insulin will spike even more from processed ones, so cut any carb that’s not a whole grain or from real produce completely. And don’t worry: Carbs are traditionally thought of as your body’s main source of energy, but your body also has the ability to fuel from fat, so if you’re increasing your fat and protein intake, your body doesn’t need as many carbs to run. You still need some amount of carbohydrates to regulate certain biological processes, like your muscles’ ability to stay hydrated and maintain structural integrity, so don’t cut the macronutrient completely, Seedman warns. For a high-fat, low-carb diet, aim for at least .5 of your bodyweight (so a 200 lb person would eat at least 100 grams of carbs per day), he suggests. For a more balanced calorie-restricted diet, that number jumps to .75 to 1.5 grams per pound of bodyweight.
^ Mann, T; Tomiyama, AJ; Westling, E; Lew, AM; Samuels, B; Chatman, J (April 2007). "Medicare's search for effective obesity treatments: diets are not the answer". The American Psychologist. 62 (3): 220–33. CiteSeerX 10.1.1.666.7484. doi:10.1037/0003-066x.62.3.220. PMID 17469900. In sum, there is little support for the notion that diets ["severely restricting one’s calorie intake"] lead to lasting weight loss or health benefits.

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.
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.

• If you’re in a caloric deficit: you’ll be better off choosing foods that are low in energy density and high in nutrient density. These foods will help keep you full when calories are low. Energy-dense foods like cereal, chocolate bars, ice cream, Pop-Tarts, etc. are less filling and thus less satiating. This is why you can eat a chocolate bar and be hungry again ten minutes later, while a [calorically] comparable meal filled with protein and veggies will keep you fuller for longer.


Researchers have debated the role of dairy foods in weight management. Diets with at least three daily servings of [low-fat] dairy products speed weight loss and body fat loss in obese people compared to a diet with little dairy, according to Michael Zemel, PhD, of the University of Tennessee, who has published his results of the value of dairy in the Journal of the American College of Nutrition and other journals.
Some studies have shown that a protein shake consumed immediately after training can produce up to 25 times higher levels of protein synthesis when compared to a protein shake that is consumed 3 hours post workout. This shows how important it is to get this shake in right away. Since timing is so important in the post workout state it is important to choose a protein that is quickly digested.
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.

It’s bad for every part of your body.  Your body is actually breaking down, your relationships suffer, your brain doesn’t work right, your joints hurt, you lose muscle, and you just don’t look good in the mirror.  Conventional wisdom says you should start cutting fat and calories and run on a treadmill for an hour a day. Then you’re made to feel as if it’s your fault because their advice doesn’t work.
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.

Rather than a long and low-intensity cardio workout, try the HIIT method of cardio: intense, fast-paced intervals that leave you completely exhausted after only a 20- to 30-minute session. This form of cardio training increases the afterburn effect, allowing your body to continue burning calories long after your workout is over. You can rotate between 30 seconds of your favorite exercises, with rest in between, as long as they work different muscle groups—such as squats, push-ups and kettlebell swings.
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the 20 Spicy Recipes That Fire Up Your Metabolism and watch those pounds melt away.
Water isn’t just a calorie-free beverage, it’s also essential to the process of metabolizing fat, known as hydrolysis, says Pence. So it’s important to drink enough fluids every day—and you’ll need even more if you’re overweight. A good rule of thumb is to drink a milliliter of water for every calorie you consume. Not into the metric system? If you’re following a 2000-calorie diet, that comes to 67 ounces or just over a half gallon of water.
• Body Fat %:  I’ve touched on this in detail in a previous meditation essay. Simply, your body fat levels will dictate what sort of macro composition you should be using. Due to things like insulin resistance, people with higher a body fat % tend to fare better on a lower carb diet. And conversely, someone with a lower body fat % tends to fare better with a carb-focused diet – there are, of course, exceptions. But this holds true for most.
Unfortunately, some women are just more prone to carrying weight in their middle instead of their hips and thighs. Sometimes, it’s genetics—maybe your mother was more apple-shaped. Belly fat can also increase around menopause, or for women who have polycystic ovary syndrome (PCOS). Even certain lifestyle habits, from lack of sleep to stress, can make your belly grow. To lose belly fat, talking with a doctor about what other factors may be affecting your weight gain can be a good place to start. From there, you can craft a belly fat busting routine.
While that can certainly be a worthwhile endeavor, what they usually really mean to say is, “I want to lose fat.” Though most people use the terms weight loss and fat loss interchangeably, they are not in fact the same, and require different methods to achieve each goal. Here, we explain why fat loss — not weight loss — should be your primary focus, and why the typical methods used for weight loss may not always work for fat loss efforts.

The human body will process carbohydrates the same way first thing in the morning as it does right before bed. So feel free to eat some carbs before bed. It will not hinder your fat loss one bit. In fact, newer studies have even shown that consuming carbs before bed may even lead to a slightly higher metabolism, but further research is still needed on this subject.
"Only doing abdominal-focused workouts, like crunches, won’t help you banish the bulge. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. HIIT training (high intensity interval training) is a great way to burn fat and get your heart rate up. Squats, burpees and treadmill sprints are all examples to try."
I don't even know where to begin! The FASTer Way to Fat Loss has truly been a life changing experience for me! I feel trimmer, have more energy and am eating so much better! On top of all that my clothes are fitting better, and I am feeling more comfortable in my own skin. When I started this journey, I was super unhappy with the way I looked and was definitely uncomfortable in my own skin. Now I am so proud of the work I have put in, and even though I still have work to do, I know I can do it. Having that confidence is huge for me! Focusing on the nonscale victories has been huge for me! However, weighing in today and doing my measurements has been fantastic, too. I am super impressed with my results! Over the last six weeks, I have lost a total of 16 pounds and a total of 13 inches! All after just one round! I can't wait to see where this lifestyle will take me!!
The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight-loss program.
While it may not be earth-shattering, there’s evidence to back up the advice that registered dietitians have been giving for decades. For many years, R.D.s have been urging weight-loss clients to eat dinner earlier and stop snacking a few hours before bed. It seemed like a no-brainer—after all, when was the last time a late-night binge consisted of a salad and carrot sticks?—but researchers from Brigham Young University decided to put the theory to the test.
One area of confusion of regarding nighttime eating involves the consumption of carbs. Many people are under the assumption that eating carbs at night will cause them to be stored as fat since they will not be used. This is simply not true. Carbohydrates are obviously not necessary before bed from a performance standpoint but their consumption late at night will not translate into fat gain.
The notion that abdominal obesity is the most dangerous kind isn't new. Back in the 1940s, the French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. Almost always, the latter patients carried their fat around their middles. And, almost always, they were men.
It's the engine room of your individual starship, your never-ending calorie burn. And while you may imagine that the majority of your calories get burned while you're engaged in some strenuous activity like riding a bike, diving into a pool or getting jiggy with your honey, you're actually burning most of your calories, well, just keeping the lights on.
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.

It's the age-old question: How many sets do you need, and how much time should you spend in the gym each day? The answer varies from person to person, but when burning fat is the primary goal, a good rule of thumb is to train until you're pretty beat up, but not to the point at which you're flattened and thoroughly exhausted. That type of kamikaze training may satisfy your pysche, but it does a number on your anabolic hormones.


If you’re logging just a few hours of sleep a night, you may actually find yourself gaining weight. Researchers at the University of Chicago Medical Center found that subjects who slept just four hours had a harder time processing carbs. "When you're exhausted, your body lacks the energy to do its normal day-to-day functions, which includes burning calories efficiently," says Talbott.

I have taken control of my body through educated food choices and a fitness program that has changed my body. In seven weeks I have dropped two clothing sizes. I am especially pleased with the loss of fat from my belly and my back. My arms and shoulders are becoming sculpted. While I have lost 10" throughout my body measurements I have gained control of my health. While these quick results have been very rewarding and satisfying what I have learned over these few weeks is invaluable and I will be implementing the principles for the long haul.

There is a substantial market for products which claim to make weight loss easier, quicker, cheaper, more reliable, or less painful. These include books, DVDs, CDs, cremes, lotions, pills, rings and earrings, body wraps, body belts and other materials, fitness centers, clinics, personal coaches, weight loss groups, and food products and supplements.[23]

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BCAA’s work with a double sided attack on fat loss. First by increasing muscle growth which will eventually lead to an increased metabolism, secondly by increasing fat utilization within the body. This makes BCAA’s one of the most effective supplements on the market. To get the most benefit out of your BCAA supplementation it is best to consume 8-12 grams during training and another 10-20 grams throughout the day in between meals. This will optimize both muscle retention and fat loss.


Chloe Madeley is a Level 2 Gym Instructor and Level 3 Personal Trainer with an Active IQ nutrition qualification. She has been an active personal trainer since 2013, helping both men and women achieve their body transformation goals in London gyms, parks and even online. She is the author of the popular health and fitness blog FitnessFondue.com and has two best-selling apps (15 Minute Fat Loss and Weights 4 Women) and is the best-selling author of The 4-Week Body Blitz and The Fat-Loss Blitz.
If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.
Since doing cardio exercise is not as interesting as other exercises, people think it’s the only way to lose weight. But because it can get rather boring, people stop putting in the effort to lose weight altogether. The good news is, there are other ways to burn fat without having to spend long hours on the treadmill. The best way to reap the benefits of cardio is to incorporate it with weight-training.
If you ate nothing but Twinkies or apples for a few months, you'd probably lose weight. You'd also lose muscle mass and gym performance—and threaten your overall health. Your goal is to build a healthy diet that gives you the right amount of macros (proteins, carbohydrates, and fats) that will sustain you over that time. Let's look at these macros one at a time.
Exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym.
First off, insulin is one of the most anabolic/anti-catabolic hormones in the human body. Insulin binds with the muscle cell membrane that triggers an onslaught reactions that lead to growth. From an anti-catabolic standpoint insulin keeps the catabolic hormone cortisol at bay. One of cortisol functions is to breakdown proteins (muscle tissue) and convert it to energy. When insulin levels are high cortisol levels are lower. This is the primary anti-catabolic power of insulin.
Fat acids are a substrate for cholesterol, meaning that fatty acids must be available to create cholesterol. This is important because cholesterol is eventually converted to testosterone. If fat intake is too low there will not be enough fatty acids available for optimal testosterone productions. This will lead to an even lower level of testosterone.
Women who ate low-fat dairy products, such as non-fat yogurt and low-fat cheese three to four times a day lost 70 percent more fat than low-dairy dieters, according to a study published in the journal Obesity Research. "Calcium serves as a switch that tells your body to burn excess fat faster," explains study author Michael Zemel, M.D., director of the Nutrition Institute at the University of Tennessee in Knoxville. Sorry, but you won't reap the same benefits from calcium-fortified O.J. Research shows that you get the best results from dairy products themselves, not fortified foods. Aim for 1,200 mg, which includes about three servings of dairy a day.
Leafy Greens – Help you feel satisfied longer, boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies," says Patton. "Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.
• “Must Haves”: ‘Must haves’ are things that you absolutely must have in your diet or it’s a no-go. Now, don’t get me wrong, chances are that there will be some things you’ll have to remove if they’re going to impede your progress (like trigger foods); but generally, these will only amount to a small number of things, whereas the must haves will be the overarching things, like certain foods, macros, etc.
5. Wind Markers: Mark a starting line on the round, then mark four points out in front of that line, each approximately 10 yards apart, for a total of 40 yards (an approximation is fine). Start in a sprinting position at the starting line. Sprint out as fast as you can to the first marker, then turn and sprint back to start. Repeat this out and back pattern to each line. After you’ve returned from the fourth line, perform 4 burpees, then 4 push-ups. That’s 1 round. Complete 7 rounds as fast as possible.
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