Simply put, artificial sweeteners cause belly fat. A 2015 study in the Journal of the American Geriatrics Society found that increasing diet soda intake is directly linked to greater abdominal obesity. In the study of older adults, researchers found those who drank diet soda each day experienced more than triple the increase in waist size over the course of nine years, so put down the Diet Coke and don’t even think about reaching for some Equal to put in your morning coffee.

Here at Nerd Fitness, we’re a fan of the idea behind the Paleo Diet (we’re more “Paleo-ish” though), as it covers the list we just outlined above and gives you a simple, if strict, framework to follow. Even if you don’t follow things to the letter, a Paleo-ish diet – and the countless resources that have sprung up for it – are a great starting point for many people.
[…] Pour le travail des abdominaux, il s’agira de faire différents exercices décrits dans le tableau ci-dessous, tout en augmentant chaque jour le nombre d’exercices réalisés jusqu’à atteindre 20 répétitions de chaque série. Je me suis pour cela inspirée du programme publié sur blogilates (https://www.blogilates.com/blog/2014/12/29/30-day-flat-abs-challenge/). […]
Breakfast: Banana “Pancake.” Imagine a pancake that doesn’t leave you feeling sluggish, but instead nourishes you for your morning. That’s just want this banana “pancake” does: http://www.theskinnyconfidential.com/2012/09/25/ummm-seriously-dying-ingredient-pancakes-flourless-full-protein/. *Be sure to follow the suggestion to include flax seed for optimal results.
HOW TO MAKE IT: Marinate a pound of pork tenderloin in ¼ cup low-sodium soy sauce, 3 tablespoons of honey, 3 tablespoons of grated fresh ginger, 3 minced garlic cloves, a tablespoon of red pepper flakes, a tablespoon of balsamic vinegar, and a tablespoon of canola oil. Allow to sit in the fridge, chilled for 30 minutes up to 2 hours, and then allow to come to room temperature.

The external obliques are the V-shaped muscles running diagonally down your sides that, along with the internal obliques underneath them, help you rotate your spine when a Ryan Gosling look-alike walks by. The rectus abdominis, meanwhile, is the straight-down-the-center muscle which, yes, can make you appear to have a six-pack if you have a seemingly single-digit body-fat percentage like Ryan Gosling's. The one remaining ab muscle, which Dr. Herrera's surface EMG won't be picking up, is the transversus abdominis. The deepest-down of all, it does a complete wraparound of your midsection and pulls it in like a corset.

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!
"Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts increase inflammation in our bodies. Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat. Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat.”

Dump the little pink weights. Build and shape muscle to improve the overall effectiveness of your workouts and to maintain a healthy metabolism. How much weight is enough? According to the American Council on Exercise, you should lift 70-80% of your maximum resistance to build and shape your muscles. Maximum resistance is usually defined as your “1 rep max” or the most weight you can lift in one repetition. For most people that means lifting more than the 2-3 pound little pink weights that you find in some fitness centers.
With our new 21-Day Tummy plan, you will be eating more anti-inflammatory foods, especially those rich in magnesium, and fewer carb-dense foods and FODMAPs (rapidly fermentable carbohydrates that can aggravate your gut). This plan helped my fellow testers and me shrink our stomachs (by up to 4 1/2 inches in one case!) and ease our tummy troubles. At least two people stopped taking prescription drugs for heartburn entirely, and GI symptoms disappeared completely for several testers.
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).
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Think of it this way — if you were wearing a light jacket, would the type of exercise you are doing make you want to take it off? You want to choose aerobic exercises that warm your body enough that you’d want to shed a real jacket — brisk walking, cycling, dancing, swimming, and so on. Cardiovascular exercises of this sort can burn enough calories to require your body to draw energy from (and thus “shed”) your “fat jacket.”
A study by Eat This, Not That! magazine advisor Brian Wansink, director of the Cornell Food and Brand Lab, found that you can estimate how much someone weighs by taking a photo of their kitchen counter. After analyzing photos of 200 kitchens, he found that women who have soda sitting on their countertops weigh an average 26 pounds more while those who have cookies weigh about eight pounds more. The biggest surprise: Keeping cereal on your counter leads to an additional 20 pounds of body weight. The lesson here is to clean empty calories off your countertops to start losing weight.
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.

We have the perfect combination of carbohydrates, fats, proteins, fiber and minerals. Some would even argue that we have the yummiest food but the fact remains that our meal times are the unhealthiest of the lot. A slimmer waist requires constant effort and an organized method to be followed. This includes meals that help you feel less bloated and more energetic. The trickiest part of any weight loss is achieving a slimmer waist and a flat belly. This is because the abdominal and pelvic area has the most stubborn fat which takes time to burn. If done in a rash manner, it can double the amount of inches to your waist which will take forever for you to lose.

Unfortunately, because the pharmaceutical industry has created so much marketing hype about a woman's need for estrogen replacement as a fountain-of-youth treatment for menopause, most medical practitioners and healthcare consumers are misinformed and/or confused. The consequence for millions of people is that the very real condition of estrogen dominance is often overlooked or, worse, misdiagnosed and mistreated. For instance, consider the case of a woman I'll call Sylvia.
Out of sight, out of mouth? Simply reorganizing your pantry’s “top hits” could translate into serious sugar savings, according to researchers at Google. The study, dubbed “Project M&M,” found that storing chocolate candies in opaque containers as opposed to glass ones help curb M&M consumption by 3.1 million calories in just seven weeks. In the study, they also gave healthier snacks more prominent shelf space. A similar study published in the Journal of Marketing found that people are more likely to overeat small treats from transparent packages than from opaque ones. For more sugar-curbing tips, grab a copy of The 14-Day No-Sugar Diet.
You'll find lean, satiating protein in every single bite you take on Zero Belly Diet. The muscle-building macronutrient is fundamental to the plan, and eggs happen to be one of the easiest and most versatile delivery systems in the universe. Not only that, they're also the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. (That's why eggs are one of the best foods for weight loss.) One Zero Belly Diet recipe—a breakfast hash with sweet potatoes and fresh farm eggs—became test panelist Morgan Minor's go-to breakfast, and after just three weeks on the program, the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.
Lower your sodium intake. Sodium causes your body to retain water, which causes you to look bloated — especially around your abdominal region. Whenever possible, try replacing high-sodium foods with healthier options. Switch regular table salt for kosher or sea salt, which is lower in sodium. Some foods high in sodium include soy sauce, restaurant meals, MSG, cured meats like pepperoni and salami, ham, bacon, sauces, and snack foods.[2]
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.

Carbohydrates hold water in your body, which may make your belly bloat. Plus, high-carb, high-sugar breakfast foods like bagels or cereal might fill you up initially, but you’ll probably end up searching for more food within an hour, says Alissa Rumsey, MS, RD, founder of Alissa Rumsey Nutrition and Wellness. “Those digest pretty rapidly, and then your blood sugar spikes up and drops back down pretty quickly because they digest so fast,” she says. That extra morning munching will likely add up to more calories and bloat than you would have had if you’d started with a more filling breakfast. Be sure to follow these other daily habits that reduce bloating and flatten your belly, too.
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study. (These 25 easy ways to fit in 10 minutes of exercise can help.)
Begin in downward facing dog. Extend your left leg up to the ceiling, pointing your toes. Shift your weight forward and begin to lower your hips into a plank pose but instead of putting your left toes down, bend your left knee into your chest, lifting your abs into your spine during the entire movement. Press your hips back up and extend your left leg behind you as you return to downward facing dog. Repeat 10 times with the left leg, 10 with the right.
You’re here because you want a flat stomach. That’s awesome! I know feeling more confident physically in your skin can lead to a dramatic improvement in your outward confidence and self-esteem too. I know my life improved as a result of taking care of myself physically, and that physical strength created an inner strength and confidence that carried over to the rest of my life.
Stoke your body with meals that combine belly-friendly fiber, lean protein, and healthy fats so you never feel hungry. We’ll stay largely carb-light, but now you’re ready to reintroduce sweets to your diet, with a delicious dessert every other day. Meals feature an ideal balance of 40 percent carbs, 30 percent protein, and 30 percent fat, which research indicates is the best mix for decreasing inflammation and improving digestion. It’s the combination we recommend you stick with for life.
Researchers say it has to do with the flavonoids, the heart-healthy compounds in chocolate, that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content. We like Nibmor Extreme Dark Chocolate with Cacao Nibs.
Let’s start with a reality check — despite the claims of the fad diets and belly-busting exercises out there, you can’t target fat loss. If you want a flatter stomach, you need to reduce your overall body fat level with a low-calorie, high-nutrition diet and regular calorie-burning exercise. You probably won’t be able to achieve washboard abs in a month, but you can establish new, healthier habits that will benefit your belly and the rest of your body.

Peterson is a fan of Chaturanga Dandasana—a.k.a. yoga pushup—for the extension and isometric contraction it provides: From plank, bend your elbows and begin lowering toward the floor, with every part of your body an equal distance from the floor. Keep your elbows close to your body, abs engaged (not clenched), back straight, thigh muscles active, and glutes soft. Start by holding the pose above the floor for 5 full, complete breaths, and work up to 10. Push back up to plank in 4 counts. Do 4 reps every other day.


Simply put, artificial sweeteners cause belly fat. A 2015 study in the Journal of the American Geriatrics Society found that increasing diet soda intake is directly linked to greater abdominal obesity. In the study of older adults, researchers found those who drank diet soda each day experienced more than triple the increase in waist size over the course of nine years, so put down the Diet Coke and don’t even think about reaching for some Equal to put in your morning coffee.
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. Sufferers often find that making changes in these areas eliminates or reduces their IBS (and their stomach circumference!). Here’s how these 10 myths about fat can keep you from losing weight.
Many of us grew up eating white bread and bagels, so we understand why they may hold a special place in your heart. But these starchy grains (and things like white rice and pretzels) are anything but healthy. Made with enriched flour instead of healthy whole grains, they’re void of the belly-filling fiber that boosts satiety and keeps blood sugar stable. What’s worse, refined white-flour foods like these are linked to heart disease and type 2 diabetes. Plus, they lead to weight gain and make it more difficult to lose weight, too. For more ways to get the slim body you crave, check out these 50 Ways to Lose 10 Pounds—Fast.
Yep, you read that right. High-water foods like fruits and veggies will fill you up faster, says Jaclyn London, M.S., R.D., C.D.N, Nutrition Director at the Good Housekeeping Institute. Start your meal with soup, salad, or her favorite pick: Pre-dinner sliced crudité and spicy hummus. The combo of capsaicin (a spice in hot peppers) and the chickpeas' soluble fiber can help curb hunger.
Stress skyrockets your levels of cortisol, often called "the belly fat" hormone because it signals to the body to store fat around your waist. Add the daily stressors of living our modern lifestyle and you can see how cortisol can be constantly coursing through your veins. This perma-stress mode isn't good for a lot of healthy reasons, your tummy being just one of them, so it's important to take time every day to de-stress. Yoga, meditation, walking, journaling, doing a hands-on hobby, or playing a musical instrument are all great time-tested methods. (Hint: Know what isn't? Watching television. The boob tube actually increases your levels of cortisol!)

The book itself doesn't get tediously microbiome-focused, though. The first section of The Lose Your Belly Diet sets the stage, then part two goes into which foods can give you that healthy mix of gut bacteria. Part three focuses on other ways to boost your stomach's microbiome health (avoiding antibiotics when you don't need them, exercise, and what probiotic supplements to take, namely), while part four gets actionable, providing a diet quiz, recipes, and a meal plan.

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