For us ladies there is a dreaded week each month that we hold onto water weight (and usually a bar of chocolate) and guess what, you will be much more forgiving at the end of the week weigh in if you know once a month you just happen to be 5 pounds heavier. You’ll say to yourself, yep that’s my pattern, it’s OK and it will be gone next week. See… sometimes homework can be beneficial.

Switch things up. Any physical activity that takes a bit of effort will help you get fit, but it's important to remember that variety is the spice of life—and of physical fitness! More importantly, as your body gets comfortable performing a certain activity, it learns to do it more efficiently, making it easy for you to plateau in your workouts. Keep both your body and your mind guessing by enjoying a diversity of activities and having fun.


The main advantage of the low-carb diet is that it causes you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.

3. Exercise Ball Crunch: This is one of the most effective ways to strengthen and flatten abs.  Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller muscles for flat toned abs including the oblique’s for a small waist and the outermost muscles that your typical ab crunch may miss.  To begin, lie down on the ball positioning it under the lower back.  Place arms behind your head.  Tighten your abs as you lift your torso off the ball while keeping the ball stable.  Lower back down and repeat 15 times with 1-3 sets.
For us ladies there is a dreaded week each month that we hold onto water weight (and usually a bar of chocolate) and guess what, you will be much more forgiving at the end of the week weigh in if you know once a month you just happen to be 5 pounds heavier. You’ll say to yourself, yep that’s my pattern, it’s OK and it will be gone next week. See… sometimes homework can be beneficial.
There’s one thing to like about visceral fat: It yields fairly easily to aerobic exercise. Vaporizing calories via running, biking, swimming—anything that gets your heart rate up—is an effective way to whittle your middle. In fact, one 2011 study from Duke University Medical Center, published in the American Journal of Physiology, found the sweet spot: Jogging the equivalent of 12 miles a week was even more effective in reducing visceral fat than resistance training three times per week. However, both types of exercise were beneficial when it came to belly fat, the researchers say. (Don’t have time to hit the gym? Try these fun at-home cardio workouts if you’re in a pinch.)
"It’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. But be realistic – you won’t see the affect overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits – up to 12 weeks. Stick with it for at least eight weeks and you should notice a change."
Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because it’s good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and more—and that not all measure of progress can be seen on the scale.
Dairy products contain varying amounts of lactose (milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts, but be careful with full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health.[1] There are many dangerous and ineffective gimmicks about how to lose belly fat. While there is no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires. When you skip breakfast, or any meal, you'll begin to experience excessive hunger that can lead to craving unhealthy foods—and lots of them. You may also eat faster than you normally do after skipping a meal, causing you to miss the warning signs that you're full and resulting in overeating.

Avocados are a double-whammy to belly fat. First, they’re packed with heart-healthy monounsaturated fats that dim your hunger switches; a study in Nutrition Journal found that participants who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterwards. Second, healthy fats like the unsaturated fats found in avocados seem to prevent the storage of belly fat.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.
How long has it been since you did some exercise? A few weeks, months, more? As with any change in life, the first step is the hardest, but it really doesn’t take much to get you back in action. I know how it feels to be off the wagon: there was a point in my career when I felt the same. I was an Olympic Team GB heptathlete, used to training six days a week. When I retired in 2012, I could rest for the first time in 18 years. Six months went by and I realised I had to get moving again. It was time to get back in the gym. At one point, it was the last place I wanted to be, but after just a few easy sessions, I got the bug again. Now I’m a personal trainer and have clients from all over the world.
"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."
3. Twist: One foot placed slightly in front of the other with body facing the corner. This should resemble the movement of wringing a towel while taking knees further “inward” and opening body in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)
If you’ve got weight to lose and you want it gone fast, try swapping out your usual proteins in favor of fish. Not only is fish lower in calories than an equivalent amount of beef or chicken, a study published in Obesity reveals study subjects who added omega-3 fatty acids, like those found in fish, to their diets shed more weight and had an easier time keeping it off than those who skipped them.
For test panelist June Caron, incorporating fresh produce like avocados was a life-changing lesson from Zero Belly Diet. The 55 year-old lost 6 pounds in the first week on the program. “Learning to eat real, chemical free, fresh foods has been the best thing that ever happened to me. I am never hungry. And the weight just keeps coming off!” Glowing skin, healthy nails and better sleep were Zero Belly bonuses, June said. “I’m well on my way to getting my sexy back. Everyone says I look much younger!”
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.
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.

That’s exactly what happened when I shared Zero Belly Diet with a test panel of more than 500 people, some of whom lost as much as 16 pounds in just 14 days, and up to 3 inches off their waist. The secret to Zero Belly Diet is the new science of nutritional genetics, the study of how our genes are turned on and off by the foods we eat. Simply making a handful of tweaks to your diet and lifestyle can help improve your gut health, dampen inflammation, turn off your fat genes and start your body shedding fat—in particular, belly fat—almost automatically. Read on to find out how—and strip away belly fat and lose up to 16 pounds in just two weeks—while eating the foods you love—with Zero Belly Diet, available now!


Unlike most Gyms, with endless intimidating gym equipment, Get Fit. is focused on group fitness classes. Whether you prefer Yoga, Group Power, or Cycling we have a class to suit your needs.  By offering a variety of classes at convenient times, we have something for everyone. Our instructors offer a fun, supportive and enjoyable atmosphere no matter what your fitness level may be. We are dedicated to encouraging the community to take a step toward a healthier, happier life. 
That sour cherry is pretty sweet when it comes to your health. The results of a study conducted at the University of Michigan found that rats given high-fat foods along with tart cherries ditched nine percent more body fat than those in a control group over just 12 weeks. Cherries are also a good source of antioxidant pigment resveratrol, which has been linked to reductions in belly fat, dementia risk, and lower rates of macular degeneration among the elderly.
Sure, you certainly need to drink plenty of water to help expedite the process of ridding your body of excess sodium, you can (and should!) also consume high-water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple, and cranberries — all of which contain diuretic properties that will also help you stay full due to their higher fiber content.

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.
I am on day four and I am very discouraged. I don't feel as if I am losing any weight at all. I encourage you to complete the seven days. Don't be too disappointed if you don't lose all ten pounds. Everybody and metabolism is different. Do be careful, however, to follow the diet exactly. Don't eat less food than is recommended in your effort to lose weight as that will throw off the diet's chemistry.
Fiber is a type of carbohydrate that your body can't digest, and it helps regulate the body's use of sugar as it slowly passes through your digestive system. Increasing your daily fiber intake can result in greater satisfaction after meals, less blood-sugar spiking and crashing, and subsequent reductions in the amount of calories eaten for the rest of the day. When trying to trim belly fat, aim to get at least 25 grams of fiber in your diet each day. Foods that are rich in fiber include pulses, like lentils and beans; apples and pears, with the skin; nuts and seeds; and cruciferous vegetables like broccoli and Brussels sprouts. Try this recipe for Tabbouleh with Chickpeas for a fiber-packed side dish or a one-dish dinner!
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.
Aim to get at least seven hours of sleep each night. Try going to bed and waking up at the same time each day. Get these seven tips for the best sleep ever! Why? Ever notice how you start to crave donuts and drive-thru breakfasts when you’re exhausted? When you don’t get enough sleep, your hormones are thrown out of balance. Running on no sleep can actually drive up the hormones that make you want to eat, while pushing down the hormones that signal for fullness—and that’s a recipe for weight gain. When you’re well-rested, it’s much easier to make healthy decisions and stay on track.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.

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.
Listen to your mum - dieting is faddish. Instead, improve the "quite" to "all" healthy and eat only nutritionally balanced, healthy foods. Cut out all sweets and junk foods, apart from an occasional treat, as humans would have always done till recent times. The exercise is important, and include plenty of stealth exercise, such as taking the stairs instead of the elevator and cycling to the shops instead of driving, etc.
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, research from Reina Sofia University Hospital reveals that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
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.
In my informal testing, the heart rate sensor isn't quite as snappy as the Fenix 5 Plus or Apple Watch 4's sensors, but it's accurate enough that I'm confident in its readings. Like those devices, the Instinct can also display notifications from your phone. Though if you're used to being able to do stuff with your notifications like I am, suddenly not being able to do anything with them can take some getting used to.
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