Another strategy to keep your metabolism off-kilter is to take your body on a calorie roller coaster. As you start off the Shred Diet at Week 1, you’ll slowly reduce your calorie intake. This will be a difficult uphill battle — the steep climb of the roller coaster. Luckily, this effort is only short-term; halfway through the diet, around Week 3, you get to bring the calories back. As you glide down the roller coaster’s hill, you can indulge in your favorites like pizza and pasta (in healthy moderation), and your metabolism will run overtime. This roller coaster of calorie consumption is the perfect metabolic recipe for shedding fat.
3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body. For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90 degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off the ground. Now with a fast movement bring your right elbow to your left knee and extend your right leg in the front. You have to switch sides fast to create the cycling effect. Use your core muscles to keep your head and shoulder above the ground throughout the exercise. Do 20 repetitions and add 10 as you become stronger.
Real talk: It could take weeks or months to see the metabolic effects of exercise on the scale, and even then, building muscle, which is denser than body fat, could lead to weight gain. "Do what you like because it’s good for you," Dr. Seltzer says, noting the way exercise is awesome for your heart, mental health, and more—and that not all measure of progress can be seen on the scale.
Sometimes, to whip your body into shape, you have to get a little nutty. While nuts are high in fat, it’s that very fat that makes them such powerful weapons in the war against a ballooning belly. In fact, a study published in Diabetes Care revealed that study participants who consumed a diet rich in monounsaturated fats, like those in nuts, over a 28-day period gained less belly fat than their saturated fat-consuming counterparts while improving their insulin sensitivity.
"Feeling stressed can wreak havoc on our bodies. It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly."
But you'll lose the most fat by doing HIIT, or high-intensity interval training. This training technique involves working at full throttle for short intervals -- typically 10 seconds to a minute -- then recovering at a slow pace or resting for a minute or two. It increases your metabolism after a workout, since your muscles need to work hard to get "back to normal." HIIT also burns more belly fat than traditional, steady-pace cardio, according to Penn State University.
Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
Here's something else most people probably don't know: Fidgeting is good for you. It's considered a nonexercise physical activity, and it's an important way to burn energy. You get more health benefits if, in addition to exercising, you are a more fidgety, more active person the rest of the day. This means gesturing while you're talking, tapping your foot, just moving around.