Lose Your Belly Fat.
Here Are 11 Tips & Tricks To Help You Lose Your Belly Fat.
1. Get more sleep.
We tend to put sleep on the back burner. We think we have to get the laundry done, or the house needs to be perfectly clean or we get lost in a TV show, but people have to be serious about getting consistent, regular sleep if they want to get the most weight loss.She points to studies where people who got 8 hours of sleep, compared to 6.5 hours or less, had much more weight loss, particularly in the abdominal region. Another study out of Brigham Young University suggested that following a regular sleep schedule led to less body fat. When people are already on lower-calorie diets, they're more successful when they get more sleep.
2. Don't skip breakfast.
Usually people say they're not hungry for breakfast, but I tell them they should train themselves to be hungry in the morning. If you skip breakfast, you end up going 15, 16, 17 hours without eating, and it almost makes your body think it's starving. And when your body thinks it's starving, it wants to hold on to its calories. Greebel notes that your body is more efficient at burning food when it's fed. Having breakfast is really important to get your metabolism going.If you're always rushed in the a.m., give these quick breakfast recipes a try.
3. Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but it can actually impact your waistline. "When you get really hungry," says Greebel, "you eat too quickly, and you don't listen to your body's cues when it's full." You also make poorer choices because "when you feel like you're starving, you want the fastest food, which is often not the healthiest." If you know you're going to walk in the door after a long commute and nosh a bag of chips before you even turn on the oven, make sure you have a healthy snack before you get in the car.
4. Practice hunger management.
There's a big caloric difference between being energized and being stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're comfortable, not until you're full.' She suggests slowing down when you eat and paying attention to how you feel after you're done. This really helps when you're in situations where you don't have control over the food, like in restaurants, on vacation or at a party, when the food is right there in front of you.
5. Load up in the morning.
Metabolically, we're just not as efficient at night as we are during the day, If you're still digesting at night, you're not sleeping as well. Recommends eating your heavier, carby meals earlier in the day and getting from 2 to 3 hours between your last meal of the day and bedtime. She refers to the "king-prince-pauper" approach: eat a larger breakfast (with a hefty dose of protein), a smaller lunch, and a lighter dinner. This can lead to fewer cravings and better hunger management throughout the day. "Many people like saving up their calories for the rest of the day, so they skip breakfast.But several studies have shown that eating later in the day or at night can lead to weight gain.
6. Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same concept holds for unhealthy foods. You don't have to banish it from your house, but the key is to keep it in opaque containers or in the cupboard. If you have such foods in eyesight—whether it's on the counter, on your desk or even in your car—every time you see it, you subconsciously say, I'm not going to eat it. You can pat yourself on the back that 24 times today you didn't eat the item, but most likely that 25th time, you're going to eat it. It's very hard to resist if you're always looking at it but when it's put away, you won't have to go through that exercise at all. And skipping those couple hundred calories a day can make a great difference: cut 500 calories a day, and you could lose one pound in a week. (If you're really craving the taste of junk food, give these healthy versions a try.)
7. Drink water with meals.
Thirst is often confused with hunger, notes Greebel. If you're thirsty, it means you're already dehydrated. She advises drinking water throughout the day because it's good for you, but with meals, it helps fill up your stomach and slows down your eating so you know when you're full.She adds that most of your calories should come from eating not drinking, so skip the high-calorie beverages; she recommends flavored seltzer (which is naturally sugar free) or even unsweetened tea with your meals.
8. Get moving (even a little bit).
When we sit for long time periods, we become what's called metabolically inflexible.This means we more easily store what we eat, compared to someone who's lightly moving around during the day. It's the sitting disease. She suggests finding ways to get more movement throughout the day without breaking a sweat. For example, I'm not just sitting or standing when I'm on the phone, I'm walking around. When her husband tried this, she says he got 5,000 more steps in a day. Moving our bodies is so importantA standing desk is good. Walking or riding a bike instead of driving is also good. People think they get their 45 minutes of exercise in and they're done, but that's not good from a metabolic standpoint. Your body goes into rest mode and it's going to look more like it's sleeping, and that's not good.
9. Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at breakfast, and then found yourself scrounging for food 30 minutes later? It could be because the meal was lacking in protein and healthy fats. Enter, the egg. Egg yolks have gotten a bag rap, but eating the whole egg gives you protein and fat, a combo that is much more satiating. While the white has the protein, the yolk has the fat. Plus, almost all of the nutrients are in the yolk.
10. Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny portions on big fancy plates, we eat with our eyes. Subconsciously (or even consciously), we decide from that first plate whether we're going to be hungry from the meal—and whether we're going to go back for seconds. By using smaller, lunch-size plates and smaller bowls. we automatically think we're going to be more full. A big plate that's not as filled up makes you think you're not filling up. I don't think you ever need to eat on a 10-inch plate. This is also a really easy way to manage portions without measuring it out.
11. Practice self-compassion.
There've been a few studies that show when women are less hard on themselves, or shame themselves less for 'blowing' their diet or not getting their exercise in, they are able to get back on the saddle more quickly," notes McDaniel. She adds that women who roll with the punches sabotage themselves less. "Also, the negativity that runs through the mental loops in our heads—that negative talk increases inflammation in our bodies. If you have more self-compassion, and find enjoyment in the journey of getting to where you want to get, once you get there it's going to be like, 'Now what else can I do? and less likely you'll plateau or gain that weight back. This is advice we can all benefit from.
Combind or Try The One That You Loved From Other.
Tips & Tricks 01
Tips & Tricks 02
Tips & Tricks 03
Tips & Tricks 04
Tips & Tricks 05
Tips & Tricks 06
Tips & Tricks 07
Tips & Tricks 08
1. Get more sleep.
We tend to put sleep on the back burner. We think we have to get the laundry done, or the house needs to be perfectly clean or we get lost in a TV show, but people have to be serious about getting consistent, regular sleep if they want to get the most weight loss.She points to studies where people who got 8 hours of sleep, compared to 6.5 hours or less, had much more weight loss, particularly in the abdominal region. Another study out of Brigham Young University suggested that following a regular sleep schedule led to less body fat. When people are already on lower-calorie diets, they're more successful when they get more sleep.
2. Don't skip breakfast.
Usually people say they're not hungry for breakfast, but I tell them they should train themselves to be hungry in the morning. If you skip breakfast, you end up going 15, 16, 17 hours without eating, and it almost makes your body think it's starving. And when your body thinks it's starving, it wants to hold on to its calories. Greebel notes that your body is more efficient at burning food when it's fed. Having breakfast is really important to get your metabolism going.If you're always rushed in the a.m., give these quick breakfast recipes a try.
3. Don't wait too long between meals.
"Hangry" might be a word you toss around to excuse your bad moods, but it can actually impact your waistline. "When you get really hungry," says Greebel, "you eat too quickly, and you don't listen to your body's cues when it's full." You also make poorer choices because "when you feel like you're starving, you want the fastest food, which is often not the healthiest." If you know you're going to walk in the door after a long commute and nosh a bag of chips before you even turn on the oven, make sure you have a healthy snack before you get in the car.
4. Practice hunger management.
There's a big caloric difference between being energized and being stuffed," says McDaniel. "I tell my clients all the time, 'Eat until you're comfortable, not until you're full.' She suggests slowing down when you eat and paying attention to how you feel after you're done. This really helps when you're in situations where you don't have control over the food, like in restaurants, on vacation or at a party, when the food is right there in front of you.
5. Load up in the morning.
Metabolically, we're just not as efficient at night as we are during the day, If you're still digesting at night, you're not sleeping as well. Recommends eating your heavier, carby meals earlier in the day and getting from 2 to 3 hours between your last meal of the day and bedtime. She refers to the "king-prince-pauper" approach: eat a larger breakfast (with a hefty dose of protein), a smaller lunch, and a lighter dinner. This can lead to fewer cravings and better hunger management throughout the day. "Many people like saving up their calories for the rest of the day, so they skip breakfast.But several studies have shown that eating later in the day or at night can lead to weight gain.
6. Keep junk food out of sight.
If you're ever heard the saying, "out of sight, out of mind," the same concept holds for unhealthy foods. You don't have to banish it from your house, but the key is to keep it in opaque containers or in the cupboard. If you have such foods in eyesight—whether it's on the counter, on your desk or even in your car—every time you see it, you subconsciously say, I'm not going to eat it. You can pat yourself on the back that 24 times today you didn't eat the item, but most likely that 25th time, you're going to eat it. It's very hard to resist if you're always looking at it but when it's put away, you won't have to go through that exercise at all. And skipping those couple hundred calories a day can make a great difference: cut 500 calories a day, and you could lose one pound in a week. (If you're really craving the taste of junk food, give these healthy versions a try.)
7. Drink water with meals.
Thirst is often confused with hunger, notes Greebel. If you're thirsty, it means you're already dehydrated. She advises drinking water throughout the day because it's good for you, but with meals, it helps fill up your stomach and slows down your eating so you know when you're full.She adds that most of your calories should come from eating not drinking, so skip the high-calorie beverages; she recommends flavored seltzer (which is naturally sugar free) or even unsweetened tea with your meals.
8. Get moving (even a little bit).
When we sit for long time periods, we become what's called metabolically inflexible.This means we more easily store what we eat, compared to someone who's lightly moving around during the day. It's the sitting disease. She suggests finding ways to get more movement throughout the day without breaking a sweat. For example, I'm not just sitting or standing when I'm on the phone, I'm walking around. When her husband tried this, she says he got 5,000 more steps in a day. Moving our bodies is so importantA standing desk is good. Walking or riding a bike instead of driving is also good. People think they get their 45 minutes of exercise in and they're done, but that's not good from a metabolic standpoint. Your body goes into rest mode and it's going to look more like it's sleeping, and that's not good.
9. Eat the whole egg (not just the whites).
You know those times when you've had a carb-heavy meal, particularly at breakfast, and then found yourself scrounging for food 30 minutes later? It could be because the meal was lacking in protein and healthy fats. Enter, the egg. Egg yolks have gotten a bag rap, but eating the whole egg gives you protein and fat, a combo that is much more satiating. While the white has the protein, the yolk has the fat. Plus, almost all of the nutrients are in the yolk.
10. Use smaller plates.
Whether it's at an all-you-can-eat buffet or a fancy restaurant with tiny portions on big fancy plates, we eat with our eyes. Subconsciously (or even consciously), we decide from that first plate whether we're going to be hungry from the meal—and whether we're going to go back for seconds. By using smaller, lunch-size plates and smaller bowls. we automatically think we're going to be more full. A big plate that's not as filled up makes you think you're not filling up. I don't think you ever need to eat on a 10-inch plate. This is also a really easy way to manage portions without measuring it out.
11. Practice self-compassion.
There've been a few studies that show when women are less hard on themselves, or shame themselves less for 'blowing' their diet or not getting their exercise in, they are able to get back on the saddle more quickly," notes McDaniel. She adds that women who roll with the punches sabotage themselves less. "Also, the negativity that runs through the mental loops in our heads—that negative talk increases inflammation in our bodies. If you have more self-compassion, and find enjoyment in the journey of getting to where you want to get, once you get there it's going to be like, 'Now what else can I do? and less likely you'll plateau or gain that weight back. This is advice we can all benefit from.
Combind or Try The One That You Loved From Other.
Tips & Tricks 01
Tips & Tricks 02
Tips & Tricks 03
Tips & Tricks 04
Tips & Tricks 05
Tips & Tricks 06
Tips & Tricks 07
Tips & Tricks 08