How to lose belly fat. Pooch, gut, beer belly, love handles—whatever you want to call it, that cushy area between your pecs and your lower half tends to be the most stubborn when it comes to weight loss. The secret to losing fat is actually no secret at all. The before and after pictures that lay bare the myth of 10 stone-plus weight loss diets: These 3 champion slimmers piled on the pounds after winning their prizes. Ever hear that muscle weighs more than fat? Learn why it's really just a silly weight loss plateau myth. What it comes down to is this: Clean, balanced eating, consistent workouts and regular, restorative sleep. It sounds simple—and it is—but with today’s bustling lifestyle it gets harder and harder to shed unwanted pounds. While it’s very difficult and rather impossible (according to some) to spot reduce fat, targeting body fat as a whole is your best bet to busting that belly. From the best fat burning workouts to the top food picks for fat loss—here’s what you need to know if you want rid yourself of that extra fluff. TOP WORKOUTS FOR FAT LOSSHigh- Intensity Interval Training. High intensity interval training is high on every trainer’s list, and for good reason. You’re getting more bang for your buck. I know a lot of guys that don’t have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts,” says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps and sprints—those all do the trick. BRODIE MacPherson, sister of Aussie actor Daniel MacPherson, posted pictures of her dramatic weight loss on Instagram earlier this month. The image (posted above. ![]() The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post- exercise oxygen consumption (aka EPOC). Running. You don’t need to dole out big bucks for specialized workout classes or equipment when your two greatest fat burners are with you at all times—yes, your legs. All you need to do is go outside—you don’t need equipment. At an average pace you can burn up to 6. Of course the more intense and the faster you run the more calories you’ll burn. Depending on pace you can burn up to 1,0. You can incorporate intervals of walking, jogging, and running . You can also choose to go up hills or do sprints. Going out in the heat you also burn more calories. Locking into a bike will not only skyrocket your fat burn, but the pack mentality may cause you to work harder in an effort to keep up with and surpass your fellow riders. First of all, you have that great social scene and music coming together . Weight training can sometimes be boring alone, but adding spinning makes things more interesting,” says White. Researchers at the University of Southern California’s Department of Preventive Medicine found that when you work out with others, you’re more likely to enjoy your sweat session. ![]() A FREE guide to how to lose weight. Learn the 5 best weight loss tips for losing fat as fast and effectively as possible. I was searching for a program to genuinely help me lose body fat and get a six pack. I came across your website and the money back guarantee you offered. The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat. Change your old diet for a healthier one, and don't skip meals. Be sure to eat fewer calories than you burn, and to drink at least liters (0.53 US. ![]() When you enjoy something, you’re more likely to stick to it long term. It’s a simple concept, but when it comes to losing belly fat it’s particularly important because fat loss is a marathon, not a sprint. TOP FOODS FOR FAT LOSSQuinoa. Quite possibly the king of good carbs, quinoa is one of those foods that is incredibly versatile and boasts an impressive nutritional profile. It’s very nutrient dense and very versatile—you can add more protein to it or healthy sources of fat like pumpkin seeds and oils. We need carbohydrates in our body (like quinoa), and a lot of people are afraid to eat them. Quinoa is a slow digesting carbohydrate and it’s not high glycemic, so it won’t cause an insulin response like eating straight sugar would,” says White. Carbohydrates give your body energy and help carry you through tough workouts. Quinoa in particular contains all the essential amino acids needed to support muscle development and encourage fat loss. By swapping nutritionally- lacking carbs like white rice or pasta for quinoa, you’ll boost your fat burn. Greek Yogurt. Portable and gut- friendly, keeping greek yogurt on hand is going to help rid you of those unwanted love handles. From a quick snack—pair it with fresh fruit or nuts—to a smoothie enhancer or sour cream substitute, greek yogurt is very versatile when it comes to daily usage, making it an easy addition to your diet if it’s not a staple already. Especially if you get the plain variety it’s very low in sugar—it’s a great snack for fat loss,” says White. The key here is to avoid pre- flavored varieties. Fruit on the bottom versions pack in an unsightly amount of sugar that may actually inhibit weight loss and potentially contribute to your fat deposits. A seven ounce serving contains a whopping 1. Broccoli. Your diet should contain an absurd number of veggies if you’re looking to melt away fat—broccoli being one of them. Broccoli is low in calories and high in fiber, which means it’s going to fill you up, keep you full and stop any unnecessary, craving- driven eating later. One cup of the green stuff contains close to 3 grams of fiber for a measly 3. It’s also an excellent source of iron, calcium and vitamin C, which will encourage greater blood flow to the muscles, support healthy bones, and increase immunity. Asparagus. A close contender for top place as one of the best fat- busting foods is asparagus, according to White. Per one cup cooked it’s only 2. You can grill it or steam it (steaming will probably be the cleanest way to prepare it), you can boil it or even microwave it. I’ve even seen people eat it raw. You can throw olive oil on it and saute it. There are a lot of different options here. You just want to stay away from the butter,” says White. Due to the diuretic properties of asparagus, you may see more immediate reductions in stomach bloating, reducing your pounch’s appearance while you work over time to really tighten it up. Salmon. Fishing around for the perfect protein? Salmon is a good place to start. It's full of healthy fats, and when combined with regular exercise can support even greater fat loss according to research published in the American Journal of Clinical Nutrition. It is a little higher in fat than other protein options, but it's the good kind of fat that we need in our diet. I see a lot of athletes that don’t incorporate any fat in their diets and are afraid to eat fat, but this is a good fat to have. Per ounce you get about 7 grams of protein, so if you’re an average male who is going to consume around 5 ounces it can add up to 3. White. Opt for wild salmon versus farmed varieties, as it tends to contain higher amounts of healthy omega’s and less of the inflammation- causing omega- 6 fatty acids. Blueberries. When it comes to melting fat it's not all fiber and protein. A balanced diet rich in nutrient dense foods like berries is extremely important if you want your body to function at it's optimal level. They’re great to throw into your protein shake for a healthy added sugar after your workouts to help speed up recovery. Per cup we’re looking at around 6. White. Antioxidants not only fight free radicals, but according to a study from the University of Michigan, rats who were fed blueberry powder with their meals wound up with less belly fat at the end of the 3- month long study versus rats who consumed no berries in their diet, suggesting that the antioxidant compounds help fight and diminish stubborn fat cells. Green Tea. Think of green tea as your fat- melting, metabolism- fueling cocktail. Especially when swapped for other calorie- rich caffeinated beverages like your morning latte, green tea can boost your fat burn efforts because it's low in calories and rich in antioxidants. This brew contains certain antioxidants called catechins, which have been found to rev up metabolism and encourage the breakdown of fat cells—particularly belly fat. Researchers from Penn State's College of Agricultural Sciences suggest that consuming decaffeinated green tea in conjunction with a balanced exercise regimen will increase weight loss and fat burning results rather than just sipping on the drink alone. RECIPES FOR FAT LOSS(Courtesy of Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition)Quinoa Chia Pancakes“The healthy fat and protein in here allow for the classic yummy pancake feel but with more nutritional bang!” says Smith. Prep time: 5 minutes. Total time: 2. 0 minutes. Makes: 1. 0- 1. 2, 4- 5. It's rich in both protein and fiber and therefore makes for a good, belly- fat- fighting option,” says Smith. Prep time: 5- 1. 0 minutes. Total time: 3. 0- 4. Makes: 4- 6 servings. Ingredients: 1 tsp olive oil. Dash salt and pepper. Directions: Wash and prepare ingredients. Heat a large stock pot over medium heat and add oil. After 1- 2 minutes, add onion and saut. Stir occasionally. Remove from heat, then serve and enjoy! Hearty Kale Salad“Kale salad is an easy and delicious option for a lunch or dinner—both as a side and as the main course as well,” says Smith. Prep time: 5 minutes. Total time: 5- 1. Makes: 3- 4 servings. Ingredients: Salad- 2 heads of kale, cut off the stem, washed and dried! DAILY HABITS FOR FAT LOSSPack Snacks. No belly- busting diet is complete without a super- charged arsenal of healthy, satiating snacks. By planning ahead for those times you get stuck—think traffic jams and long days at the office—you’ll be equipped to fight against any unhealthy temptations or poor food choicess. It's very important to eat throughout the day to make sure you’re not famished at some of the bigger meals. I would definitely have snack jars with things like granola bars, protein bars, almonds, dehydrated fruits, turkey jerky and a lot of high protein snacks stashed at work, in the car or at home,” says White. Prepare Meals on Sunday. Putting aside time on Sundays to prep for the week ahead will not only save you countless dollars in last minute takeout meals, but it will also save you a tremendous amount of excess calories in the long run. When we make decisions based on emotions and convenience we often find ourselves tied to less- healthy fare. White suggests getting in the kitchen, throwing on some good music and preparing your meals for the days ahead. This way you can control ingredients, portions, and also free up time during the week to tend to your usual obligations. How to Lose Belly Fat (for Men): 1. Steps (with Pictures).
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