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.
This may explain why the fat-burning effects of eating more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.

Spending more time in the kitchen can help you shed belly fat, as long as you’re cooking with the right foods, according to one 2017 study. After analyzing data from more than 11,000 men and women, UK researchers found that people who ate more than five homemade meals per week were 28 percent less likely to have a high body mass index, and 24 percent less likely to carry too much body fat than those whole only downed three meals at home.

1. Boost your metabolism throughout the day: Your BMR regulates how many calories you burn at rest and the more you move, the higher your BMR, and the more you’ll burn when standing still. Small efforts like taking the stairs, walking to pick up lunch, even playing pool with the guys during happy hour can all jumpstart your metabolism. (Check out these 30 Easy Ways to Burn Fat in 30 Minutes Without the Gym.)
If you’re only getting a minimal amount of sleep each night, that leaves more time for you to snack and make otherwise unhealthy decisions that could affect your weight loss. Although it will vary from person to person on how much sleep you actually need to be most effective (and therefore make progress toward your weight loss goals), the ideal number is typically 7 or 8 hours, says Dr. Cheskin.
While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.
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.)
With only five simple ingredients, red tea is a simplified mixture of super ingredients that help put a stop to that never-ending hunger and those cravings that just won't stop. You will feel energized and ready to get your healthy life on track. The ingredients for the Red Tea Detox are so simple, you can make the tea right at home with products you pick up at the grocery store.
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.)
How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.
Stay motivated. Often times, people lose motivation to stick with a diet or an exercise routine. Finding a reason to stay motivated beyond belly fat goals, like overcoming a genetic predisposition to excess body weight or working toward fitting into your favorite article of clothing again, can help you stay motivated to meet your fitness and lifestyle goals.[40]

Set up a box behind you and then lower your body until your glutes touch it. Touching the box requires you to “sit back” as you squat, as if you were lowering yourself into a chair, and this action gets the glutes and hamstrings maximally involved in the lift. It also helps you to perfect your squat form. You can start with a higher box and gradually move to smaller boxes as you improve, ultimately training your body to squat below parallel with no box at all. Better still, the box squat places no strain on the knees, so even people with knee problems can attempt it safely.
3. Stand up more: By now, we all know sitting for too long increases your risk for most diseases, including obesity. But it also shuts down your body’s ability to metabolize fat. According to a study from Missouri University, certain enzymes in the blood vessels of muscles that are responsible for burning fat are “shut off” if you sit still for too long. The good news? The researchers say standing and moving just lightly will re-engage the enzymes.

For our purposes here, high-intensity cardio falls between about 80 to 90 percent of your maximum heart rate (MHR) or, if you're not using heart rate zones, about a 6 to 8 on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.

To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising, says Dr. Cheskin. And if you’re still hungry afterward? First, check in with yourself and make sure it’s actual hunger and not dehydration, says Dr. Cheskin. Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains.
You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball.
If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to one pound of fat loss a week," says Gonzalez.

Exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym.
Drinking whey protein as a between-meals snack is a smart way to enhance not only muscle growth but also fat loss. UK researchers found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they ate significantly less food than when they consumed a casein shake beforehand. The scientists reported that this was due to whey’s ability to boost levels of the hunger-blunting hormones cholecystokinin and glucagon-like peptide-1.
Still, it’s a worthy goal to lose belly fat because it’s “unfortunately the most dangerous location to store fat,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood, increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes.
Standing with feet hip-width apart, hold the barbell at chest height with palms facing up and your elbows extended out in front of you. Keeping the barbell rested at your chest, squat deep. In one explosive movement, push up into standing, tilting head back slightly to surge the barbell straight overhead so knees and elbows are both locked straight. Lower barbell back down to shoulders and repeat.
If you're not up for crunching numbers every day, you can take a more generalized approach. “For some people, it’s knowing, ‘Typically I eat a whole sandwich,’” says Gagliardi. “Now, I’m going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half." To get started, consider these 25 ways to cut 500 calories a day.
When many people think of losing weight, one of the first things that comes to mind is getting a totally toned and taut tummy. After all, who doesn't want to be able to slip into a pair of jeans without having to deal with a muffin top? Plus, losing belly fat is a surefire way to improve your health: Research links a larger waist size to heart disease, diabetes, and even some cancers. That said, we hate to break it to you, but doing hundreds of crunches every day isn't the best way to lose belly fat. In fact, exercises that promote spot reduction just don't exist.
Available for the first time in the Western part of the globe, the Red Tea Detox makes it easier than ever for you to cleanse your body, reset a healthy balance, and lose weight in a safe and effective way. People who try the Red Tea Detox are amazed by the simplicity of the process, but yet the astounding results that the detox provides just the same.
Many television ads are now pitching devices that supposedly stimulate muscles to contract repeatedly without exercise. I even saw an infomercial for an "ab belt" that claimed it does the work of 700 sit-ups in 10 minutes! The ad shows people doing various abdominal exercises the wrong way, hating every second of it, versus smiling men and women going about their days with "Ab-whatevers" strapped around them. How enticing!
4. Eat more protein: Upping your protein is crucial for shedding fat. For starters, the macronutrient helps keep you full, preventing overeating and extraneous calories. And without adequate amounts of the macronutrient, muscle protein synthesis is diminished, your muscles can’t rebuild bigger and stronger, and your resting metabolism is lowered, says nutrition specialist and exercise physiologist, Marta Montenegro, CSCS, adjunct professor in Exercise & Sports Sciences at Florida International University. Plus, it gives your calorie burn a little boost since protein takes more energy for your body to process than carbs or fat.

1. Thermogenic fat loss supplements: These capsules are typically loaded with ingredients that help build heat in the body and increase your fat burning abilities. In a new study in Journal of the International Society of Sports Nutrition, guys who took supps like this saw their resting metabolic rate increase by 7 to 9 percent compared to taking a placebo.
Try this treadmill workout: Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. "This doesn't have to be an all-out sprint," says Penfold, but you should be working hard enough that you can't carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.
The prevailing formula for a long time on how much fat you’re going to burn was calories in minus calories out, based on your basal metabolic rate (BMR) and exercise efforts, explains strength and performance specialist Joel Seedman, Ph.D., owner of Advanced Human Performance in Atlanta. But with all the different biochemical reactions in the body, hormonal response, and endocrine function, there are an infinite number of factors that can affect how your body is storing and breaking down calories.
Okay, you get the point: belly fat = bad. How do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are the best ways to lose belly fat once and for all.
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