Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. And, new research suggests logging what you eat is one of the most effective and easy ways to lose weight. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat.  Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Here are 50 easy ways to lose weight naturally.
Sugary treats, while obviously delicious, aren’t very good for our bodies—and that includes our tummies. Not only do the added calories add inches to our waistlines, but sugar overload leads to insulin resistance, which tells the body to store extra fat around the waist. But that’s long-term stuff. Sugar also bloats your tummy in the short-term by feeding the bad bacteria in your gut, leading to extra gas. When it comes to flattening your belly, nixing sugar is one of the best things you can do including these 42 other easy tips to lose weight fast!
Studies found that people who keep food diaries wind up eating about 15 percent less food than those who don’t. And, new research suggests logging what you eat is one of the most effective and easy ways to lose weight. Watch out for weekends: A University of North Carolina study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat.  Then cut out or down calories from spreads, dressings, sauces, condiments, drinks, and snacks; they could make the difference between weight gain and loss. Here are 50 easy ways to lose weight naturally.
Other diabetes medications. Insulin-releasing tablets (e.g. sulphonylureas) often lead to weight gain. These include: Minodiab, Euglucon, Daonil, and Glibenclamide. Tablets like Avandia, Actos, Starlix and NovoNorm also encourage weight gain. But not Metformin. The newer drugs Victoza and Byetta (injectable) often lead to weight loss, but possible long-term side effects are still unknown. More on diabetes
While few would suggest you start hitting up the tanning beds for better health, getting some natural sunlight can help you get rid of those extra inches on your waist in a hurry. Researchers at the Fred Hutchinson Cancer Research Center found that vitamin D-deficient overweight women between 50 and 75 who upped their intake of the so-called sunshine vitamin shed more weight and body fat than those who didn’t. To practice safe sun, make sure you’re limiting yourself to 15 sunscreen-free minutes per day.
Whereas many beverages can increase your waistline (see above), there is one that is guaranteed to trim your tummy: water. Drinking plain ol’ H2O works because staying fully hydrated tells your body it’s okay to release any extra water it’s retaining, decreasing the accompanying bloat. Plus, drinking water has been proven to reduce cravings for sweets, lower your appetite, and help you feel satiated faster. Here 9 more ways to bust belly fat in a single day!
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them. You’ll gasp when you see just how bad the unhealthiest restaurant meals in America are. Don’t miss these 9 ways your kitchen setup can help you lose weight.
Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[10] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.

You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time. In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.


Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
What does a HIIT workout look like? You could jog for two minutes, sprint for one minute, jog for two minutes, sprint for one minute. Or you could do a HIIT workout on a bike, or by running up stairs and then jogging back down. The key is that you go relatively all out for a short period of time, then recover by maintaining a moderate level of intensity, then go again.
After reading the book my only comment is Dr Ian Smith Super Shred is tough! I am using it as a great jump start program. Time will tell if it is effective. I have several issues with the program. The wake time coupled with the eating times are not easily followed if you work and have a family. I would ask that the time tables are adjusted for those who work to ensure success. Thank you.
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"Only doing abdominal-focused workouts, like crunches, won’t help you banish the bulge. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. HIIT training (high intensity interval training) is a great way to burn fat and get your heart rate up. Squats, burpees and treadmill sprints are all examples to try."
It’s possible you’ve lost significant fat already with foods like milk, wheat bread, and artificial sweeteners in your diet, but for the next week, cut these out entirely—even if you don’t think you have an intolerance to them. Even the slightest irritation to your digestive system can cause bloating and water retention, so eliminate the risk completely. Dairy and gluten appear in numerous condiments (soy sauce, salad dressings, some brands of barbecue sauce, etc.), so to avoid a potential problem, read labels and control your intake as much as possible. Season your food with condiments such as sea salt, salsa, and balsamic vinegar instead.
"Your body needs a healthy balance of exercise and rest. Doing too much prevents the body from shifting excess fat. Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your plan."
So, obviously, what is going to work for each person is different, and that’s OK. If your weight-loss practices help you identify areas for behavioral change and give you tools on how to make that happen, or just help keep your motivation up or feeling good, great. “But if you are not losing weight, then the tools you are using aren't working for you,” Fear says. “Many people keep doing the same monitoring even though it's actually not helping them. A sense of control and organization are not to be confused with efficacy.” Use this as an opportunity to try something else.
That’s because women tend to store more temporary fat in their bellies. “The fat stores are gained and lost,” 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. “By and large, belly fat comes off easier in the sense that it comes off first. That’s where a good amount of the fat is lost from.”
There’s a reason everyone harps on about protein: Not only does it help keep you full, but it’s also responsible for repairing the tiny tears caused by strength training in your muscles. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr. Cheskin. (These high-protein foods can help you reach that goal.)
The term “shredding exercise” refers to a workout that helps you burn fat and make your muscles appear more defined. Many programs promise to deliver those results, but success depends upon the right combination of diet, cardio exercises and weightlifting exercises. A slow and steady weight loss of 1 to 2 lbs. per week will make your results lasting and safe.
As said before, measuring your waist with the tape is the easiest way to check belly fat. Measure your torso at the level of your navel. As per the official guidelines, measure your abdomen from just above the hip bone or the iliac crest, just where it intersects the line dropping down from the middle of the right armpit. Breathe normally while taking the measurement, and don’t hold the measuring tape too tight against the skin. Those with a waist size more than 33 inches are at risk of developing chronic heart disease.
You might have heard the term ‘middle-age spread’. This means, as women progress towards their middle years, the ratio of body fat increases compared to the body weight. During menopause, when the levels of estrogen go down, and the amount of androgens or male hormones increase, then there is an increased risk of fat accumulation in the waist. Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!

Just figure out what works best for your schedule and your lifestyle. Most people wait a while after they wake up to start eating; for me, it's easier to hold off for a few hours in the morning than it is to go, say, from 3 or 4 p.m. until bedtime without eating. Plus, if you work out in the morning before you eat, you get to double-dip on fat burning, since your body will use even more of your stored fat for energy.
Once your muscle glycogen stores are full, they’ll remain this way for days, as long as no other strength training is performed (because muscle glycogen is burned only during high- intensity exercise). Carbing up on Wednesday also gives you time to make adjustments. If you feel you look flat and small on Thursday or Friday, increase your carbs a bit. Bloated and soft? Cut them back a bit. Make adjustments by 25–50 grams at a time.
Harvie, M. N., Pegington, M., Mattson, M. P., Frystyk, J., Dillon, B., Evans, G., … Howell, A. (2011, May). The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. International Journal of Obesity (London), 35(5), 714–727. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3017674/

It’s called a “beer belly” for a reason. Boozy bubbles are a major cause of belly bloat, as anyone who’s ever looked in the mirror after a few too many drinks can attest. But it’s not just the carbonation that is the culprit. Alcohol can lead to an overgrowth of bad bacteria in your stomach, leading to gas, not to mention all the empty calories that are going straight to your waistline. Instead, skip the alcohol altogether or limit yourself to one serving per day.


Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the best healthy kitchen staples for cooking are there waiting for you.
These foolproof workouts are designed to shred fat while building lean muscle, to ultimately sculpt the slim, sexy figure of your dreams! These workouts rely on short periods of intensive resistance exercise, a form of exercise that experts claim can have you burning more calories throughout the day than longer workouts. Meanwhile, they pair high intensity cardio with strength training, a critical combination when it comes to losing inches. The aerobic part of these exercises will crush calories, while the strength training involved will build muscle. And muscle, being metabolically active, burns calories at rest, so the more muscle you have, the more calories you burn!
The researchers hypothesize that participants who abstained from animal products dropped significantly more pounds since plant-based foods include loads of filling fiber and slow-to-digest complex carbs. Though more research is needed to confirm these results, the study authors write, "Vegetarian diets appeared to have significant benefits on weight reduction compared to non-vegetarian diets."
Write down everything you eat this week. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat.[10] So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:

Successfully flattening your stomach is a matter of burning body fat and building muscle. The best way to burn body fat is through cardio exercises such as running, walking, elliptical training, and bicycling. With these exercises, burning stomach fat, shedding love handles, and building a six pack is completely do-able. So send your body the memo: flat abs are in style and it’s time to get yours!

They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat-releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat-releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.


The notion that abdominal obesity is the most dangerous kind isn't new. Back in the 1940s, the French physician Jean Vague observed that some obese patients had normal blood chemistry, while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. Almost always, the latter patients carried their fat around their middles. And, almost always, they were men.
They should help keep you from feeling deprived and bingeing on higher-calorie foods. For instance: honey has just 64 fat-releasing calories in one tablespoon. Eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein. Part-skim ricotta cheese has just 39 calories in one ounce, packed with fat-releasing calcium. Dark chocolate has about 168 calories in a one-ounce square, but it’s packed with fat releasers. And a University of Tennessee study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories. The researchers concluded that the calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.
So, obviously, what is going to work for each person is different, and that’s OK. If your weight-loss practices help you identify areas for behavioral change and give you tools on how to make that happen, or just help keep your motivation up or feeling good, great. “But if you are not losing weight, then the tools you are using aren't working for you,” Fear says. “Many people keep doing the same monitoring even though it's actually not helping them. A sense of control and organization are not to be confused with efficacy.” Use this as an opportunity to try something else.
World-class weight-loss expert and author of Shred: The Revolutionary Diet Dr. Ian Smith refers to this new diet as his secret weapon because it works unlike anything else he’s seen. As its name implies, the Shred Diet isn’t only about weight loss — it’s about reshaping your body and changing the way your clothes fit. In only six weeks, Dr. Smith claims this plan can help you lose up to 4 inches, 2 sizes and, incredibly, up to 20 pounds!
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 cherry-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.
Practice intermittent fasting. Skip breakfast and compress your daily eating into a smaller window of time. If you’re a man, fast for at least 16 hours and eat in an 8-hour window every day- noon to 8 PM works best for most people. If you’re a woman, fast for at least 14 hours and eat for 10. In either case, this means you’re having two small meals and one smaller low-calorie snack each day.
"If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy pop and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder. While whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label.
How does it work? The Shred Plan is based on “diet confusion.” This principle is modeled after a similar strategy in exercise called muscle confusion, which is used to help break through plateaus of muscle growth. When you do the same types of exercises at the same times, your muscles acclimate to the stress and your progress stagnates. Muscle confusion dictates that people work their muscles in different ways for varying durations of time. By “confusing” your muscles, you can trigger their sustained growth and continue to move toward your fitness goals.
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Belly fat is, in fact, the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You need to combat this problem before it gets too late.
Choose Liquid Calories Wisely. Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
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