Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body's production of stress hormones that can affect your body's insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease.[1] There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.
Work your core. When many people think of core strengthening, they think of stomach crunches. Crunches are helpful for building abdominal muscles, but contrary to popular belief, crunches won't do much to lose the layer of fat stored in your belly, and can actually cause significant damage to the spine.[34] Instead, try a workout routine that strengthens your whole core, like yoga, or try abdominal presses and planking.[35]
6. Fast once a week: While regularly underfeeding your body completely messes with your hormone balance, there’s sufficient research to suggest that intermittent fasting (IF)—or going without any food for set intervals—can actually help your insulin sensitivity and burn more fat. Researchers at LSU, for example, found that when people fasted all day, every other day, their fat oxidation increased and they actually lost 4 percent of their body fat in just 22 days. There are a lot of ways to go about IF, from fasting for 12 to 16 hours every day, to going 24 hours once a week. (Learn more about it here.)
Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold, a Los Angeles-based personal trainer. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. "Your heart rate should elevate pretty quickly as you pick up your pace," she says.
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. Consider any of the healthy eating books below to get started.

Low-intensity exercise is considered to be below 60 to 70 percent of your MHR, or about a level 3 to 5 on a 10-point perceived exertion scale. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge. This, along with the idea that it burns more fat, makes this a popular place to stay. But, as we've learned, you can burn more calories if you work harder, and that's what you want for weight loss.


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.
Focus on cardiovascular exercise. Cardiovascular exercise is one of the best ways to lose weight. Studies show that cardiovascular exercise like walking, jogging, and running is highly effective at any degree of intensity.[24] That's because cardio/aerobic exercise works the muscles in your arms, legs, and hips, and increases blood flow to all sets of muscles.[25] Effective cardio exercises include:[26]
The researchers explain that people who cook their own meals may simply have other good-for-you habits, like exercising more. However, they also concluded that home cooks ate more fruits and vegetables (along with a wider variety of foods), have healthier methods of prepping their food, and splurge less on foods high in calories and sugar. Consider any of the healthy eating books below to get started.
How to make perfect baked chicken: Season one chicken breast with salt and pepper on both sides. Heat 1 tablespoon coconut oil in a cast iron skillet over high heat. When it starts to smoke, remove pan from heat and add chicken to hot pan. Add pan back to flame, reducing heat to medium-high. Cook for 2-3 minutes without moving to sear the chicken. Flip breast over and cook uncovered for an additional 2-3 minutes. Place the entire pan into a 350˚F oven for 8 minutes. Remove from oven and let sit in pan for 2-3 minutes before serving.
Do more HIIT: High intensity interval training (HIIT) is as close to a magic pill as we have (except it involves a whole lot more work than just swallowing a capsule—sorry). Not only does it surge your body to max intensity during the workout, but because you’re working so hard, your body can’t deliver enough oxygen in the moment, explains personal trainer Jeremey DuVall. Your muscles accumulate a “debt” of oxygen that then has to be repaid post-workout. This throws your body into a phase of fat burning for hours after you’re done sweating, known as post-exercise oxygen consumption, or EPOC. Plus, super intense circuits like this activate muscle-building hormones like growth hormone and IGF-1, he adds.
2. Eat smaller meals more frequently: “Insulin is probably the single most important factor that contributes to fat storage,” Seedman explains. This hormone is activated when you eat and responsible for shuttling nutrients into cells, either fat or muscle. A quick biology lesson: Every time you eat a meal, your blood glucose spikes, and when this goes up, so do your insulin levels. More calories at once means a larger spike in both. When these levels are sky high, it signals to your body to put nutrients into fat cells instead of muscle, causing an accumulation of fat, Seedman explains. The same thing happens when your insulin stays elevated for a prolonged period of time, which is why it’s important to let yourself become hungry before eating again, he adds. Aim for five to six meals throughout the day.
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