Routinely squeaking by on five hours or less per night increases visceral fat levels, according to a 2010 Wake Forest University study. What’s more, after analyzing 28 different studies, UK researchers found that people who slept 5.5 hours or less per night ate an extra 385 calories the day after compared to those who snoozed for at least 7 to 12 hours. On top of that, they preferred to munch on fatty foods full of empty calories, like chips.
"With all the different tips out there, it can be tricky to understand exactly which exercises work the best. HIIT is great for fat burning and will get your heart rate up, but I’d also recommend including strength (resistance) exercises too. Try lifting weights, using resistance bands or using the weight machines at the gym as these will increase your metabolism to help with weight loss, and increase your muscle strength. It’s important to mix-up your whole-body workouts so you don’t get bored."
But again, there are very few solid studies that deem apple cider vinegar as a magical weight loss elixir. The drink can, however, be a decent addition to your routine if you’re already eating healthy and exercising frequently. Some research shows that people who sip on ACV may experience smaller blood sugar spikes after they eat, which can help you manage cravings. If you can stand the taste and want to try it, just be sure to dilute a tablespoon or two in 8 ounces of water, since ACV has a high acidity that can burn your throat and damage your teeth.
"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.
While the Duke study found no added benefit to resistance training (aka weight or strength training) when it comes to belly fat, a 2014 study from a Harvard University team found otherwise. Twenty minutes of weights a day was linked to less of an increase in belly fat (particularly for older men). “Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass," said the paper’s lead author Rania Mekary.
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.
Italiano: Tornare in Forma, Español: ponerte en forma, Français: être mince et bien dans sa peau, Deutsch: Fit werden, Português: Entrar em Forma, Русский: привести себя в форму, Nederlands: Fit worden, Čeština: Jak být fit, 中文: 健身塑形, Bahasa Indonesia: Menjadi Bugar, ไทย: ทำให้รูปร่างฟิต, हिन्दी: चुस्त दुरुस्त बनें, العربية: التمتع بلياقة بدنية جيدة, Tiếng Việt: Có sức khỏe tốt, 한국어: 몸 만드는 법, 日本語: 体を引き締める
Want to lose that belly fat? In your dreams! Seriously, though: a good night’s sleep is one of the best ways to get rid of that extra fat around your waist for good. Among the 60,000 women participating in the Nurses’ Health Study, those who snoozed for fewer than five hours a night were at the greatest risk of becoming obese and gaining 30 or more pounds over the course of the 16-year study period when compared to those who slept for seven or more hours.
Ultimately, you need to pick a healthy eating plan you can stick to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.
Insulin (in-suh-lin): A hormone made by the cells in your pancreas. Insulin helps your body store the glucose (sugar) from your meals. If you have diabetes and your pancreas is unable to make enough of this hormone, you may be prescribed medicines to help your liver make more or make your muscles more sensitive to the available insulin. If these medicines are not enough, you may be prescribed insulin shots.
To be honest, I ate to my heart's content on NY's eve right up to midnight. It was my final "give in to food temptation" before the old year ended. As a result of overeating and drinking caffeinated drinks, I was up from the stroke of midnight on NY's day until 5 a.m. During that span, I read numerous articles on lifestyle changes and short term diet challenges. All that reading led me to this site, for which I'm so thankful.
But you’ll likely experience some benefit before then. Fiber helps slow down your digestion and requires more chewing, which helps signal to your body that it’s full, keeping your hunger in check throughout the day. One small study published in Food & Nutrition Research actually found that men who ate meals rich in high-fiber foods, like beans and peas, felt more satisfied than those who focused only on protein-rich foods, like pork and veal. Adult women should aim to eat 25 to 28 grams of fiber per day.
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.
‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
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.
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
HIIT stands for high intensity interval training, and it’s a great way to build muscle without spending hours in the gym. The idea is to go all out for a short period of time, followed by a slower pace that allows you to recover. Think of jogging or sprinting all out for 30 seconds, followed by a minute or two of rest, then repeat. Short bursts of high-intensity exercises keep your heart rate up while adding lean muscle. More muscle mass equals calories burned on a daily basis. Also, the more lean muscle you have, the higher your metabolism is.
According to Ridge, beginners "have a tendency to overtrain by working out everyday with little to no rest." As good as their intention may be, their bodies simply aren't ready for this many workouts in a row. The result? "This mismanagement of rest can lead to getting sick or injured, and this will you put you out of the gym even longer than just putting in that one day of resting!"