Dr. Travis Stork is an Emmy(R)-nominated co-host of the award-winning talk show "The Doctors" and a practicing board-certified emergency medicine physician. He graduated magna cum laude from Duke University and earned his M.D. with honors from the University of Virginia, where he was elected into the prestigious honor society of Alpha Omega Alpha for outstanding academic achievement. Born and rais ...more
In addition to exercise, getting in shape quickly will require some habit changes. For starters, make sure you’re getting enough sleep each night. According to Wake Forest researchers, dieters who sleep five hours or less put on two and a half times more belly fat, while those who sleep more than eight hours pack on slightly less than that. Though that might not sound like much, when you have a regular bedtime and stick to it, you set yourself up for day-in, day-out weight loss.
Lie faceup with legs together and extended straight out. Rotate hips slightly to left so that legs are on a left diagonal. Place left hand lightly on back of head and extend right arm straight out to side, palm facedown (A). Crunch up and lift legs, keeping legs on the diagonal (B). Slowly lower back to floor. Do 30 to 40 reps; repeat on other side.
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!
Whether you’re sleeping in or up before the sun, a yogurt parfait is the perfect way to start your Sunday. Packed with protein and slow-digesting fiber, this perfectly-portioned parfait will certainly tide you over until your late lunch or brunch—providing you with long-lasting energy that will help prevent the spikes in blood sugar your typical sugary bowl of cereal would give you. That’s why this is one of our favorite healthy breakfast ideas.
Work to reduce your stress level. It turns out that you can place a little bit of the blame for your bulging belly on our caveman ancestors. Part of the “fight or flight” reflex that helped protect our predecessors from sabre-tooth tigers triggers a release of cortisol, which signals the body to store fat in the abdominal area — saving it as energy for tough times to come.[14]

Great book that really got me focused on how hormones can affect your weight. After 30 it really is all down hill (j/k) It taught me what foods to help balance hormones and I thought it was insightful and the author wrote it in a way I could understand all the medical terms! Quite a random find at the library but I really enjoyed it. One I'll read again if I have stubborn belly fat - I really feel like this program it outlines works!


Since the best way to lose weight and stay in shape involves a combination eating right and exercising, we’ve included both types of tips on our list, and also interspersed some valuable habits to keep in mind if you’re looking for a flat belly. While tossing some berries and nuts into your oatmeal is a great way to boost your intake of satiating protein and fiber that will transform your tummy for the better, so too is doing some core-engaging flat planks. Couple those adjustments with ensuring you get a solid eight hours of sleep each night, and watch the belly fat disappear faster than the sunscreen you can never seem to buy enough of.
The thyroid gland is best known for its metabolic function affecting weight. Estrogen dominance renders the thyroid hormones dysfunctional, causing your body's metabolism to slow down. The resulting condition is called relative hypothyroidism. In addition, the changes in your body's blood sugar levels—some of which occur naturally with age and some of which are due to a hormone imbalance—are also linked to weight gain. As the body's progesterone production decreases with age and estrogen becomes dominant, your body releases insulin more rapidly and more often. When fluctuating hormones unnaturally stimulate insulin release, you get hungry faster and will often crave sugar. In fact, these food cravings can sometimes be uncontrollable, and people who are estrogen dominant tend to consume more sweets even when they aren't truly hungry. As a result, they ingest more calories than their bodies require and pack on even more pounds.
Drink water. Stay hydrated to stay energized and active. You’ll also reduce belly bloat from water retention if you maintain a well-hydrated body. Skip the high-calorie sports drinks and sweetened drinks. Stick to homemade flavored water to keep your hydration habit cheap and healthy. If you feel like your belly weight is due to water retention, there are safe ways to lose water weight quickly so that your tummy gets flatter in a few days (or even a few hours).
Include plyometrics. Plyometrics are exercises that require "explosive power". They combine cardio with strength training. Plyometric exercises are more suitable for experienced athletes than for the less experienced athlete or the older athlete, as there is risk of injury (falls, contusions, tendon injury and sprains). Some great plyometric exercises you can do at home include:

IBS, or irritable bowel syndrome, is the most common gastrointestinal disorder. IBS symptoms include nausea, diarrhea, constipation, stomach pain, and bloating—So. Much. Bloating. While the causes aren't all known, it's thought to be linked to lifestyle factors like diet, exercise, hormones, and stress. These natural remedies for IBS can help. Sufferers often find that making changes in these areas eliminates or reduces their IBS (and their stomach circumference!).
Try using an exercise ball to work your tummy muscles. One great exercise is called the ball exchange. Lie flat on your back, with your arms extended over your head, holding the exercise ball. Lift the ball above your chest, simultaneously raising your legs (keeping them completely straight) off the ground. Place the ball between your ankles, then lower your arms and legs to the floor. Repeat the exchange, this time passing the ball from your ankles to your hands. Do 10-12 repetitions.[9]

Just don't wait until you blow the tape-measure test to start defending your belly from this flab. Step one is to toss the trans fats, which are found in prepackaged treats under the alias partially hydrogenated oils and have been shown to pack on body fat, particularly in the abdomen. Replace them with monounsaturated fats — for example, olive oil and those in walnuts and avocados — which help your body metabolize belly fat. And swig some reduced-fat milk, like 1 percent or skim, while you're at it: Calcium increases the activity of enzymes that break down fat cells and reduces the stress hormone cortisol, which triggers your body to hoard belly fat.
“First and foremost you have to train your abs on all three planes. You have to train them forward and back with something like a crunch or double crunch. You have to train your abs laterally to hit the obliques with something like a dumbbell side bend. And you have to train your abs on a rotational plane—your transverse abs—and you can do that from a seated trunk twist."
This is one of the most fantastic challenges I’ve ever done! I totally love it! Everyday I can’t wait untill I find a little time for me for this workout! AMAZING! Cassey, I know that you’ve got a lot of work to do and that maaaaaany girls are writing to you, but please – consider to do such challenge for butt and legs! It would be totally excellent!!! I’m crazy about your exercises – you’re such a cheerful person and when I watch your videos I just have to move on and do the exercises! Keep doing this and don’t you ever stop!!!!
No the exercises don’t cause bloating. The reason that Cassie asks us to drink water is so that our body can flush out all the unnecessary garbage, like sodium for example, in our body that causes bloating. When our bodies hold on to these things and bloat up, (also known as water weight) the abs still exist but we cant see them because of all the bloating.
Discover the hidden culprit behind the 'middle-age spread'--and the simple plan that's helped hundreds of women over 30 break the fat cycle!It's an all-too-common problem once you hit thirty: Despite your best efforts, you just can't seem to lose the extra weight around your middle, and you look in the mirror wondering what month and year you lost your waistline. Medical research proves you're not alone--that the average American gains one to two pounds a year after age thirty--usually around the stomach. Not only does this excess belly fat make you look and feel bad, it's the most damaging kind of fat; a precursor to heart attacks and certain types of cancer. To the contrary of other diet books, C.W. Randolph, M.D., a champion for women's health, explains that the real reason behind this problem has less to do with calories, carbs, or crunches and everything to do with a little-known but very real medical problem called 'estrogen dominance.' By treating thousands of women safely and effectively for over two decades, Dr. Randolph has discovered why we are in the midst of an estrogen epidemic and how you can save your waistline . . . and your health . . . using his 3-step plan comprised of an anti-estrogenic diet, natural progesterone supplementation, and exercise. You'll learn:-How to self-diagnose estrogen dominance-The top ten belly-blasting foods that jump-start weight loss and maintain hormone balance-How your sleep patterns, exercise habits, and stress levels impact your hormone levels-Which vitamins and supplements support, not sabotage, your overall hormone balance The result? Well within four weeks you'll lose pounds and inches… and reveal the flat belly--and the health and vitality that go along with it.
Your brain takes about 20 to 30 minutes to register fullness signals from your stomach. If you finish in just 15 minutes, you might go for seconds, thinking you’re still hungry, says Rumsey. Eating more slowly will give your body time to realize if it’s full, plus it can help you swallow less air into your digestive tract. “You tend to swallow more air when eating fast, and that can cause bloat,” says Rumsey. Put your fork down between bites so you don’t end up shoveling food in your mouth, and count to 20 before you swallow each forkful, recommends Crandall.
I just what to say that i love your website! i found your videos last summer when you did the video on Meredith Fosters channel, but i had never been on your site till now. Your website is so easy to navigate and the people on here are so supportive! I was a little afraid at first to join because i didn’t want to have to deal with people being rude, but i was shocked when i looked through the comments and did not see one rude comment! Thank you so much for creating this website were i can get fit and be able to ask questions without being judged. i cant wait to do day 4!!!!!!
I’m looking for advice please. I had a c section 12 weeks ago and was cleared for exercise at week 6. I wasn’t given any help from the doc who said no crunches but definitely start Pilate’s again. I made sure to tell her my exercise plans. I have a very small abdominal separation (!less than 3 fingers). I’m looking to the mommas on here. Are there exercises on here safe for me? What should I stay away from? Please help me I really Want to lose the weight. Also I was they didn’t cut any muscle but instead pulled it apart.
Research shows the average American eats about 20 teaspoons of sugar daily, often hidden in processed foods, including “healthy” ones such as yogurt, frozen dinners, sauces, and salad dressings. Twenty teaspoons adds up to 325 empty calories a day, and insulin production increases with sugar intake, which can slow your metabolism, making it harder to burn those empty calories. Read labels and try to reduce your intake as much as possible.

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But talking in expert technicalities, let's get real: there's no hard and fast way to get rid of belly fat. You may think that you can spot reduce, but ask any PT worth their REPS Level 3 qualification – the certificate your fitness pro should have – and they'll bust this belly myth. That's because your body decides where it wants to store fat, not you.
Do aerobic exercises daily. Sure, you can do 100 crunches a day, but if you've got a layer of belly fat covering up your ab work then what's the point? You need to burn the top layer of stomach fat to see the changes. Cardio exercises will heat up your core temperature and improve circulation, both of which will aid in acquiring a flat stomach. Strive for at least 30 minutes a day minimum, but include 1-2 days of rest each week.
"Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab, research says." —Keri Glassman, RD, author of The O2 Diet and The Snack Factor Diet
Now that we know how important it is to get rid of belly fat, let us see how it gets there in the first place. Men have a tendency to hold excess fat in their bellies, though women are more prone to store it in their hips and thighs – a protection offered by hormones. However, menopause removes this protection, making women equally vulnerable. An apple shaped woman will also have this vulnerability, mainly due to her genes. Other reasons include more calorie intake, mainly from processed food, alcohol and trans fats as well as bloating due to gassy foods.
Its really nice to see that Cassey is not all about money…of course we all have to make a living somehow but she puts fitness first…..many website and internet instructors would be charging at least a fee for the monthly calendar….thanks Cassey for making fitness available to us all no matter if we can afford it or not….never change…your great…xoxoxo

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.

Is there any way to upload photos on here? I’m on day 15 of the 30 day flatter tummy challenge and I wanted to share some photos to show that it works! I have a long way to go but I have a muffin top and big tummy with no definition after having a baby and c section and I can see results already. My muffin top is getting smaller and I can begin to see my waist and hips nicely. This has been so easy to do and I’m so pleased I started it!

A flat stomach only appears when you have a low enough bodyfat percentage. The reason there are 1,000,000,000 ab workouts on YouTube is because people know there’s BIG money in the ab-industry for people desperate to get a flat stomach! And ab exercises are much easier to market as exciting than “eat better, get strong, move more, for a long long time.”
Day 3 of the ab challenge and feeling great! For anyone who is thinking of starting this, DO IT. I can already feel myself getting stronger in my core. Day 1, the leg lifts were awful, Day 3 they weren’t as bad. I see results so quickly and am very excited and motivated to continue! Good luck popsters! Btw- Dont forget the water part. It is so important and if you dont like water, add some lemon or fruit!
Hara hachi bu is a Japanese practice to “Eat until 80% full.” If you follow Hara hachi bu, you could save nearly 300 calories per day. It can take up to 30 minutes for the body to register satiety signals, according to research, so consider using chopsticks to slow your pace and feel your fullness. According to a study in the American Journal of Preventive Medicine, healthy-weight customers were nearly three times more likely to use chopsticks than obese customers.
Sit on floor with knees bent, feet flat and palms together in front of chest (prayer position). Lean back 45 degrees, extend arms forward, and lift legs with knees bent 90 degrees (balance on tailbone) to start. Slowly lower body until middle and lower back are on floor (head, shoulders, and legs remain lifted). Slowly return to start position to complete 1 rep. Do 10 to 12 reps.
As we grow older, our metabolism dips and more fat begins to accumulate around our waistline, giving us that ‘spare tyre’! But getting rid of belly fat is not just about appearances. Studies say that people with a large midriff are 2.75 times more likely to die of heart disease, even if they are within a healthy weight range. The fat stored in your belly region is more dangerous than the fat stored in the rest of your body. It increases bad LDL cholesterol, messes with your blood sugar, increases your blood pressure and your risk of having a heart attack. In short, having that spare tyre is more dangerous than simply being overweight!

Hi Tiffany, Did you do this plan in its entirety? what was your results? Do you think it was wirth the effort? im looking for a meal plan to kick off better eating after a three day smoothie/ juice cleanse. My daughter and I want to do this together. she is 14 & I am 46. We eat fairly well now. Lots of whole foods and fresh ingredients but I think being on a specific meal plan will hold us accountable etc.
When you’re trying to reduce your calorie intake, it’s important to make each calorie count by choosing low-calorie, high-nutrition foods like vegetables, fruits, and lean proteins. The tables available through the Mayo Clinic provide examples of how making some relatively simple food “swaps” and portion alterations can help significantly reduce your calorie intake.
No, we’re not telling you that you need a tummy tuck (although that would flatten your belly, we suppose). Rather, there are several common health conditions that can make your belly bulge and until you fix the anatomical issues underneath, nothing else can flatten it out. For instance, many women have a diastisis recti, or separation of the abdominal muscles, after pregnancy. In about 25 percent of these women, the muscles never quite come back together, leading to a permanent protrusion. Similarly, a hernia (congenital or from an injury) can also cause your belly to stick out. Both conditions can be resolved surgically.
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Ever since my divorce three years ago, I have felt as if someone was pumping up a spare tire around my middle. I used to wear size 6 pants, and now I can barely squeeze into size 10. I swear I'm not eating any more than I did five years ago. If anything, I eat less. Even though I go to the gym and walk on a treadmill at least five hours a week, this fat around my belly just won't budge.
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!
Processed foods are one of the biggest sources of salt in Americans' diets—and the scary part is you probably don't even realize it. Because of the way these addictive foods are formulated, salt is hidden in everything from soups to pasta sauces to even sweet things like boxed cakes. Swap out processed foods in favor of fresh fare and your tummy will thank you. Not only will you lose the salt-bloat but you'll also lose the extra empty calories and lose weight.
“The plank is a favorite, but we take it to another level opening and closing the legs like scissors while at the same time raising and dropping the hips! So not only are you strengthening the core but also timing the hips, thighs and waist. [We also do] the trunk twist along with a back row using the bands. The benefit of this exercise will give you flat abs and coke bottle obliques while removing those fat handles from the back and arms.”
Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may result in weight gain, according to a study in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms. For more ways to lose weight, check out these 33 Ways to Flatten Your Belly—Fast!!

Target your deepest ab muscles with The Boat: Lie face up on a mat with arms by your sides. Lift your upper body off the ground by rolling through the spine and reaching arms forward. At the same time, raise your legs so that you're balancing on your butt, knees bent and shins parallel to the ground. Slowly roll back down onto the mat, lowering legs and arms. That’s 1 rep. Do 5 reps per set, resting 30 to 60 seconds between sets.
These ground turkey meatballs and burger are so easy to make, and they’re packed with flavor. By flavor, we mean iron-rich spinach and prebiotic-providing onions. In fact, both spinach and onions are a source of prebiotics, a food source for your gut bugs. When your belly bacteria are fed well, they can help you shed those extra few pounds and even improve your mood! Tonight, you’ll be making meatballs for a spaghetti squash dish and a turkey patty for a turkey burger.
Many people chew gum as a way to stifle cravings or prevent mindless eating but this tactic may have an unfortunate side effect: belly bloat. Everyone naturally swallows a small amount of air when they chew but it’s magnified for people who chew gum, which causes gas and bloating. In addition, some artificial sweeteners have been shown to increase your appetite for junk food, so gum could be increasing your waistline on two fronts.
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At my first workout with her, I watched Korus demonstrate the tolasana pose. Sitting cross-legged with her palms resting on yoga blocks next to her hips, she straightened her arms and, using only her ab muscles, raised her body off the floor. When I attempted it, I couldn't even lift one butt cheek off my mat. Never mind my muffin top; I wondered how my abs had gotten so wimpy. After all, it had been eight years since I'd had my second daughter, so those muscles should have bounced back long ago.

Don't even think about sucking it in so you'll fit into those cute fitted white jeans: There are less-painful and longer-lasting ways to get the amazing middle you crave. We went straight to experts to get their very best advice for quickly shrinking your tummy. Here are the surprising foods, tricks, and moves they swear by. Their genius tips will help you shed inches and pounds, banish the bloat, and feel even more gorgeous. Hello, skinny jeans!
I’m 18 and never really thought I was out of shape because I always maintained a weight around 105-110 with my height of 5’3 but recently felt like i could use some toning and this open my eyes to how out of shape i am.. i couldnt even lift my legs all the way for the leg lifts and it was shocking so i’m definitely going to stick to this and the beginners routine

"My No. 1 tip: Do the ball exchange three times a week. Lay flat on your back with your arms above your head and legs straight out. Start with a stability ball above your head in your hands. Bring the ball up above your chest as you bring your legs up to meet the ball and place it between your ankles. Bring the ball back down to the floor with your legs and straighten your arms back out over your head.
It’s probably no surprise that pasta isn’t the best flat-belly dinner choice—after all, simple carbs won’t fill you up, so you’ll probably end up eating a huge portion—but even your vegetable choice can make you overdo it on carbohydrates. Load your plate with starchy vegetables like potatoes, corn, and peas, and you could practically watch your belly blow up. “That’s going to take you longer to digest, which will make you feel bloated,” says Rumsey. Cruciferous vegetables like broccoli and cabbage could also make you gassy and bloated, says Crandall. While all of those veggies can be a part of a healthy diet, stick with non-starchy, non-cruciferous choices like tomatoes, peppers, and mushrooms on days when you’re particularly worried about bloat.
Contrary to the popular belief that estrogen is solely a female hormone, men can also be estrogen dominant. In men, progesterone is produced in the adrenal and testicular tissue. When men reach their forties, falling progesterone levels lead to a fall in testosterone levels. As both the progesterone and testosterone levels decline, the male body becomes estrogen dominant. To find out if estrogen dominance is responsible for your increased belly fat—and possibly a host of other physical, mental, and emotional concerns and health risks—continue reading. Chapter 2 will help you to understand how age, body fat, and environmental toxins can join forces to sabotage your inner hormonal equilibrium.
Want to get a flat tummy fast? This plan from best-selling author Liz Vaccariello may help you beat belly bulge in less than a month. The secret? Your body’s weight-loss weapon: stomach bacteria. Scientists have identified a relationship between imbalanced digestive bacteria and weight gain. This 21-day plan will help you optimize your gut and get slim at the same time!
The last protein you’ll be cooking this week is another lean meat, pork tenderloin. Congratulations! You made it through the week without red meat! The average American eats about 3.3 oz of red meat per day. Eating too much red meat has been linked to chronic, inflammation, heart problems, cancer, and an unhealthy gut, so our flat-belly plan eschews the stuff. That doesn’t mean you shouldn’t have it, though! Experts recommend having only 3 servings of red meat a week—but make sure it’s grass-fed beef, not grain-fed. This source is teeming with heart-healthy omega-3s and fat-burning conjugated linoleic fatty acids. It’s also lower in inflammatory saturated fats.
Carrying that spare tire around your midsection not only makes it hard for you to buckle your belt, but it's also bad for your health. Abdominal fat, also known as visceral fat, raises your risk of heart disease and diabetes, and men have a greater tendency of accumulating belly fat than women. Despite what many weight-loss ads say, no one food or diet plan is going to help you get a flat belly. A reduced-calorie diet that includes a variety of nutrient-rich foods from all the food groups can help you lose weight all over, which may help improve the tone and look of your belly.
"Probiotics are 'good' bacteria that help your digestive system break down food, preventing the gastrointestinal issues that can keep you from having a flat stomach," explains nutritionist Jonny Bowden, Ph.D., author of The Most Effective Natural Cures on Earth. To ensure your plumbing is working at optimum capacity, Bowden suggests eating a daily serving of a probiotic-rich food like yogurt, kimchi, miso, sauerkraut, or buttermilk.
It's not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the  immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that's published, scientists become more convinced that having a healthy gut leads to having a healthy body.
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