A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.
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.
By “muscular,” you may be thinking about increasing muscle size or bulking up your legs. Perhaps you want your legs to be stronger for certain activities like heavy weight lifting or track and field sports. Increasing thigh muscle size is much different than leg toning. Also, just because you want to increase leg muscle size, it does not necessarily mean automatic thigh fat loss.
Make sure to program your cardio exercise in with your weight training the right way, though — a 2017 study found that performing cardio and weight training workouts on alternate days was far more effective for burning belly fat than stacking the workouts on top of each other in the same session. Put the two together, and watch that unhealthy midsection shrink.
Thanks Jen! When you get down to the last 10 – 15lbs., it’s so much harder to get it off. Sometimes I think when you can’t lose weight and your doing all the right things,it maybe because it’s your bodies way of tell you it’s at it’s happy weight. I just keep plugging away and see what happens. As a long as your exercising and eating right that all that counts because your doing something good for your body!
I still remember the day that I visited my OBGYN in December 2006 and asked if it was “safe” to continue my medication while I tried to get pregnant. Without hesitation, she said “absolutely!”. Yet for some reason, I will call it God, I literally just woke up one day. In January 2007, I looked in the mirror and was like “holy crap”. Who is this person and what have I been thinking?!? That day I decided to quit cold turkey. Unfortunately the medication was so strong that I had intense withdrawal for several days. Everything on Earth told me to keep taking it but something inside of me told me to stop. And then March of that same year, I got pregnant! Having only lost maybe 10lbs that I had gained, I started gaining AGAIN with my pregnancy. Addison was born December 2007 and after several months of no sleep, no energy and zero motivation I decided that today was the day. I was literally OVER IT. I honestly cannot even remember how I heard of this book, but I bought it and I read it cover to cover (this is the newest version)…
It’s no surprise that cardio is a crucial component to thinning your thighs. Cardio exercise is the key to losing extra fat that could be settling around your thighs. The American Heart Association (AHA) recommends that adults get at least 150 minutes of moderate-intensity exercise each week. However, for weight loss, consider the AHA recommendation of 300 minutes per week.
I am so obsessed with food but every time I look in the mirror it makes me feel so disappointed on myself. I did want lose weight but can’t help to eat and eat more food, I already use all kinds of method on diet like keto, vegetarian, vegan etc. but it won’t work because of my eagerness to eat foods. So, I began to research what can help me on losing my weight and to lose appetite and I saw this blimburnseeds.com/news/marijuana/news/media-tv/imprisoned-in-ecuador-for-carry-cannabis-seeds-and-paraphernalia-part-1/. A report from The American Journal of Medicine explains that regular marijuana use was associated with lower levels of fasting insulin and smaller waist circumference. Cbd and thc are also new to me and I don’t even smoke. Alternatively, they’ve also found new ways to infuse cannabis on food and beverages. If this is true I can’t find any solid conclusive evidence that speaks to its efficacy. Any personal experience or testimonial would be highly appreciated. Thanks
Not only does strength training tone your body and help to prevent injuries, but it also increases your metabolism for days after the fact, meaning you'll burn more calories even after the workout is finished. To supplement her cardio training, Goetke started lifting weights. "It totally transformed my body," she says. The extra calorie burn will help the pounds melt right off of you.
Ross Enamait is a boxing coach and trainer. He has a passion for high-performance conditioning, strength, and athletic development. His philosophy is that successful training requires figuring out what works for the individual. On Ross Training, he provides the research and real-world advice his experiences have backed up, but never a “my way or the highway” approach. Visit the blog.
Doctors recommend aiming to lose ½ to 2 pounds per week, but you'll often lose weight faster in the first few weeks after changing your diet and exercise. If you're wondering why so many diet plans promise faster results, it's because they're trying to sell you something! Extreme programs can lead to health problems, so don't try them without a doctor's supervision.
Although it seems good in theory, the major issue with training in a fasted state is that the weight loss could be coming from a loss of muscle mass, which is exactly what you don't want. Training without proper nutrition makes it very difficult for your body to replenish and recover from the protein breakdown that occurs during a bout of exercise. Therefore, the body ends up sacrificing muscle mass because there are no available amino acids for muscle protein synthesis.
About: Simon and Becky are lifelong health enthusiasts. They care about making wholesome choices, and they care even more about helping you do the same. Rather than get super personal, Simon and Becky’s blog is dedicated to bringing readers the latest news, information, tips and advice for achieving a healthy lifestyle. You’ll find all the info you need, from diets, to celebrity tips, to beauty, to fitness and more.
Karol K. teaches how to save on the popular Flex Belt, and discusses the basics of TRX training (learn more). He contributes articles on fitness training, working out, and losing weight in general. He also enjoys writing occasionally for WeightLossTriumph. He’s a fan of healthy living and being in shape no matter what. In his personal life, he proves that one doesn’t have to struggle to be healthy.
[…] Jennifer Drummond’s weight loss journey began in the summer of 2009 when she walked every day after dinner — no exceptions. She lost ten pounds in one month. “That was the push I needed,” she said. But she didn’t stop there. Drummond started controlling her portions and later she started counting calories. In 2010 she began working out to TV exercise channels. Gradually she continued to do more. […]
Tip #3 Input your favorite foods once. The first few days are the most tiresome, but rest assured, it gets easier the more you do it. When you go to log a food, view the “frequent” and “recent” food lists, where the foods you eat regularly will automatically appear at the top for quick and easy logging. “Custom” foods require a bit more work to input, but once you have, they are great for the foods you eat often, but can’t easily find in the database.
Shelly of the World According to Eggface is remarkable for her 158-lb weight loss, which took her from morbidly obese to healthy and happy. But she's even more inspirational for being so open about something a lot of weight-loss bloggers tiptoe around: her gastric bypass surgery. Check out her A Day in My Pouch post to see what it's like eating after this type of weight-loss surgery.
Thanks for sharing the article Monique. Obesity and more body fat can make people weak and accustomed to several diseases. Diet is the single most important thing when losing weight along with regular exercise and sipping green tea. Love the idea about self-monitoring though. This is something many people totally ignore. Stuffing down whatever is served on the plate is an unhealthy way of eating. While losing weight people should make sure they are receiving enough nutrition.
Use the weight-training equipment correctly to achieve favorable results. Move through a full range of motion, never use momentum and keep your body in good alignment with all your exercises. For example, for lunges, stand with your feet hip-width apart and hold dumbbells at your sides with your palms facing in. Step forward with your right foot and lower yourself by bending both knees. Stop when your right thigh is parallel to the floor and left knee is an inch above the floor. Step back to the starting position, repeat with your left leg and continue to alternate legs.
The good news is that you already own the best tool for shedding that bad-news belly fat: your bike. The key is performing a variety of workouts that build your fat-burning engine, rev your metabolism and the production of fat-burning hormones, suppress your appetite, and help you burn more fat and calories all day long. Yep, your bike can do all that. Here’s how.
After 30 days on the diet, you’ll slowly add in one of the restricted foods — one at a time and for a few days only — to see how your body reacts. At this point, you can continue just avoiding the ingredients you suspect you’re sensitive to, or go to an allergy specialist to receive confirmation and see if there’s anything else you might be allergic to.
About: Meg’s blog is a primary example of the two sides of online blogging: the challenges of knowing what to share (and how much of it to share), mixed with the benefits (the inspiration and encouragement bloggers get from their readers). Meg used to blog in private, but eventually morphed into a public blogger, where she shares not just her progress losing weight, but also recipes she’s tried, fitness that worked (and didn’t work) for her, stories, rants and so much more. Plus, her cat is really cute.
Resistance training, also known as strength training, can yield significant fat loss results when combined with proper diet and cardiovascular exercise. A study of overweight teenagers showed that a combination of cardio and weight lifting led to the greatest decrease in abdominal fat. Lifting weights will help you maintain the muscle mass that you already have, as well as add to it. The more muscle mass that you have, the faster your metabolism will be. This means that you’ll burn more calories throughout the day, whether you’re exercising or at rest. It’s important to note that your resistance training should not just be core-focused. For best results, you must perform total-body resistance training. Keep in mind that building muscle mass will not make you look ‘bulky’. In terms of volume, 1 pound of muscle is much smaller than 1 pound of fat because it is much more dense. Building muscle and reducing fat will make you look trim and slim!
Play a sport. Joining a recreational or competitive league, or merely playing with friends, can make a huge difference in burning calories. We're more motivated to participate in sports for social and competitive reasons. This means we're much more likely to play for the entire game and burn more calories than we are to give up when the workout becomes hard.
Research shows this intensity combo also makes you faster. In a 2013 study published in the Journal of Applied Physiology, researchers found that when cyclists performed six weeks of 80/20-style training, they more than doubled their power and performance gains, such as lactate threshold, compared to when they spent more time in moderate training zones.
First of all thank you very much for your valuable comment. I am sure you do agree that the Mediterranean diet and Dash diet are not considered as ‘fad diets’ but they are among the healthiest diets to follow with many benefits besides weight loss. As far as the other 3 diets is concerned (17 day diet, slim-fast and dukan diet), they are included in the list because they are better than other commercial diets in many aspects and if followed for a SHORT period of time can generate results.
About: Annamarie’s weight loss story is nothing to sneeze at. She lost a staggering 180 pounds, and she did it all naturally, by eating right and exercising. These days, Annamarie’s in two modes: maintain her healthy weight and lifestyle...and share her personal tips and victories along the way. She’s the kind of blog you’ll want to follow if you want to tap into the day-by-day challenges (and empowerment) of a young woman who made it happen...and wants you to as well.
Choose the turkey sandwich over pizza and you think you're set, but again, looks can be deceiving. A turkey sandwich that comes on focaccia with cheese and mayo can deliver 970 calories. Two slices of pepperoni pan pizza total 520 calories. Put your sandwich in a spinach wrap instead of regular bread? It's the same difference, says Tara Gidus, RD, a former spokesperson for the Academy of Nutrition and Dietetics. "My clients think they get more nutrients and save on calories with 'healthy bread,' but often that's not the case."
One of the biggest mistakes women make when trying to figure out how to lose belly fat: too many crunches, too little cardio. No matter how toned your abs are, your belly won't look flat until you get rid of the layer of fat on top of them, says Jessica Smith, a certified personal trainer and star of fitness DVDs. For that, you need to rev your calorie burn. Interval training, in which you alternate high-intensity bursts of activity with easier bouts, has been shown to zap more belly fat than steady-paced moderate workouts.
The most common mistake you're probably making when doing abs work is jumping in without limbering up, causing you to do most of the work with your hips and back. See, your core muscles are harder to activate when the areas surrounding it are still tense. Try this: Before doing a single crunch, put a foam roller in the center of your back at the edge of your shoulder blades and stretch back over the roller, arms up. Repeat until the middle part of your back, which tends to get pulled the most during improper abs work, feels loose.
Stand with legs wide and toes pointed slightly outward. Then, slowly sit into the squat until your knees are over your ankles. Hold for 30 seconds, then press back up. Repeat—the key is to do this exercise slowly and controlled. Lagree recommends doing three sets of 15 reps with short rests in between. Here are 10 ways to burn more calories with squats.
About: Rachel, Valeri and Dori are three lifelong, childhood friends who share a very strong common bond: They all were fat, and they’re all now fit. But they’re also very unique — each has her own approach to weight loss and fitness, approaches that come together for one heck of a diverse blog. No matter what your level of fitness is or how much weight you need to lose, you’ll find a style from one of these ladies that resonates. Inspirational, logical and practical, Rachel, Valeri and Dori truly put together a masterpiece.
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you're tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
In terms of exercise, I kept working hard. Exercising was one of my priorities and so I fit it into my schedule every day, usually on my lunch break. I exercised 6 days of week, and the bulk of my exercise was focused on running with the occasional lifting or circuit (my amazing sister, Lindsay, a certified personal trainer, created lifting plans for me). It was important to me at this point in my journey to have a cardio-based plan and running seemed the most practical. I started running over the summer (it was a SLOW journey of gradually increasing the time and speed on the treadmill every day) so by the time it came around to fall I could actually go run on the roads and continue to improve my endurance. (Note: I am planning on writing a whole post about my relationship with running because it has grown into such an important part of my life. Running used to be extremely hard and I hated it but stuck with it because I knew it would be good for me, but now I love it and the way it makes me feel).
Ah! The difference between what you are describing and what I encourage is the concept of the occasional treat. I really mean occasional treat. That can mean different things to different people, but generally should mean that MOST of the time, one is sticking to one’s healthful diet. But even if one indulges in a weeklong all-you-can-eat cruise, one should still be able to forgive oneself and move on, pick up where they left off, or progress will not occur.
Greens such as collards and kale are making a difference to fat burn. Kale which is filled with vitamin K, Omega 3 essential fatty acids fiber and a rich calcium source. Lutein helps to ensure health of the eyes. Vitamin C and beta carotene can help in healthy bowel movements and enhance satiety, promoting general good health apart from low body fat.
Distance runners aren’t the only athletes known for their gorgeous legs. Dancers are notorious for having shapely, slim thighs and incredible physiques. Workouts like Zumba or Cardio Barre can be a fun way to get in on thigh-slimming cardio. These workouts often include moves that work the thighs from multiple angles while keeping your heart rate up. This may be the most fun type of cardio exercise (if you ask me).