"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.

Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a berry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
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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.
In addition to making sure you don't wander in circles in the forest, the Instinct is a wellness tracker, keeping an eye on your steps, calories burned, stress levels (based on heart rate variability), and sleep quality. The Instinct has a 14 day battery life (or 16 hours with constant GPS monitoring), so you don't have to set it up on your nightstand every evening. Wear it to bed and it will track your REM sleep cycles and determine how restless you are during the night. There are even virtual fitness challenges that you enroll in from the Garmin Connect app to help keep you motivated.
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.
The HMR Program uses meal replacements – think low-calorie shakes, meals, nutrition bars and hot cereal – in phases, coaching from experts, physical activity and an emphasis on fruits and vegetables to help dieters shed pounds fast. While last year the diet shared the No. 1 ranking in this category with the Biggest Loser diet, this year it has the top spot to itself. "This diet makes it easy to lose weight fast and would likely be effective for someone who wants to lose weight for a specific event," one expert said. "However, as far as long-term healthy-habit-forming, this diet falls short" in part because dieters don't learn to make their own healthy food choices.
Your parents weren’t kidding about how important veggies are for a healthy body. What they probably didn’t tell you, however, was that snacking on veggies is also one of the easiest ways to shed unwanted belly fat, too. According to a study published in the Journal of the Academy of Nutrition and Dietetics, opting for non-starchy veggies, like cauliflower, broccoli, and cucumber, as snacks helped overweight kids shed 17 percent of their visceral fat while improving their insulin sensitivity over a five-year period. Think snacking on veggies will leave you hungry? The 20 Most Filling Fruits and Veggies will have your belly satisfied in no time.

Get-Fit Guy will help you enhance your energy, lose weight, boost your performance, and get your body looking better than ever without spending hours in the gym or a ton of money on gear. If you are just beginning an exercise routine and don’t know where to start, or if you’ve been working out for a while and are looking to shake it up, host Brock Armstrong will give you the tips you need to reach all of your fitness goals. You can email Brock at getfitguy@quickanddirtytips.com.


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The secret to a slimmer stomach in no time? A whole lot of fiber in your diet. Although many people are loath to add carbs to their diet when they’re trying to lose weight, adding the right, fiber-rich ones can have inches off your belly in a hurry. In fact, researchers at Wake Forest Baptist Medical Center found that every 10-gram daily increase in soluble fiber was associated with a 3.7 percent decrease in dangerous visceral fat over five years. Those who were active got even leaner, shaving off twice that much fat in the same amount of time. To start ditching that extra belly fat today, add the 30 Best Foods For Fiber to your menu!

Although it may be tempting to look for a quick fix for your weight loss woes, it's important to avoid fad diets to lose weight fast. According to a recent study from the University of Exeter and Bristol, yo-yo dieting may actually sabotage your weight loss goals because the brain interprets these diets as short famines. Instead of losing weight fast, they cause your body to fire signals to your brain to store more fat for future shortages, unintentionally derailing your attempts to drop those last ten pounds.


If your doctor has recommended a diet and exercise plan for a medical reason (i.e. to lower your blood pressure, to control your diabetes, anemia, etc.) you can use your UT Flex account to pay for Get FIT. You must pay with cash, check or credit card and get reimbursed. Our online store does not accept payflex cards. You must provide signed documentation from your doctor for approval. You can use the Letter of Medical Necessity Form (PDF File) to obtain a signature from your doctor. If you have additional questions, please contact Human Resources.
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