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Ways to Lose 3 Inches—Fast

When it comes to rapid weight loss, these are the safest-but-easiest bets on the planet.

Although a bit of fat is necessary to keep us in good health, too much of the stuff can have the opposite effect on life expectancy and wellbeing—especially when it collects around the midsection. And not only does belly fat (visceral fat) make it difficult to zip up your jeans, it also increases the risk for cardiovascular disease, hypertension, and type 2 diabetes—even if you’re not particularly overweight.

To help rid yourself of the dangerous fat around your middle—and just feel better about your body, too!—the team at Eat This, Not That! dove into scientific journals and chatted with industry experts to discover some of the fastest, easiest ways to melt a few inches—pronto.


EXTINGUISH OVEREATING

Have trouble cutting yourself off after you’ve eaten your fill? Light a candle when you sit down to the dinner table and blow it out after you’ve finished your meal. This simple action sends a message to your brain—and your mouth—that it’s time to stop noshing. Not only will this strategy keep the temporary food baby that develops when you overeat at bay, over time, eating fewer calories adds up major weight loss. Employ more tricks like this with these 26 Ways to Feel Full While Eating Less.

BUST OUT YOUR TOOTHBRUSH

Have you ever eaten something right after brushing your teeth? It didn’t take too appetizing, did it? For this reason, brushing your teeth right after meals is a great way to keep yourself out of the kitchen, and subsequently, hundreds of waist-expanding calories out of your mouth. In fact, a study of more than 14,00 people found that people who brush after meals weigh less than people who don’t! Sounds like a great reason to keep a toothbrush in your purse or briefcase, if you ask us.

Cut Way, Way Back On Salt

“The fastest and easiest way to shrink your tummy is to cut back on salty foods and drink more water,” says celebrity trainer and creator of Methodology X, Dan Roberts. “Even if you do have a few pounds to lose, you’re likely retaining fluids, due to mild dehydration. Flushing out the salt and drinking more water is a really effective way to counteract the bloat. The results can be almost immediate,” adds Roberts.

Swap Carbs for Proteins

“Although there is no magic cure for getting rid of belly fat, eating adequate protein and cutting down on refined high glycemic carbs can help,” says Martha McKittrick, a New York City-based registered dietitian. “Protein helps keep you feeling full longer and the body burns more calories breaking them down compared to carbs and fat. Lastly, protein doesn’t cause insulin spikes like refined (“white” or sugary) carbs do. High levels of insulin have been linked to more belly fat—and this is especially true as we get older,” warns McKittrick. Swap white toast for greens or fruit salad at brunch, pick Greek yogurt over a bagel for breakfast and when you’re dining out and opt for grilled chicken or fish instead of a pasta dish.

PRE-PORTION YOUR SNACKS

Can’t imagine giving up your favorite chips and cookies in the name of weight loss? You don’t have to. Just pre-portion your snacks into small baggies to ensure you stick to just one serving size. It’s the easiest way to eat your [insert favorite snack here] and have it, too!

And if fast food is your vice, be sure to check out our exclusive report, Every Menu Item at McDonald’s—Ranked! and stick to the best ranking picks.

SKIP THE BREAD AND ORDER AN APP

When you go out to eat, avoid fattening freebies like bread and chips at all costs. If you’re ravenous when you arrive, ask your server for a side salad, or a vegetable-based appetizer or side dish. Grilled asparagus, sautéed spinach, marinated mushrooms, and hummus with crudites are all examples of smart picks.

And when you’re eating at home, consider starting your meal with one of these 20 Best-Ever Fat Burning Soups.

LIMIT YOUR SUGAR

One of the fastest ways to burn belly fat is to cut back on the added sugar in your diet, especially from sugar-sweetened beverages. Numerous studies suggest that excess fructose—found abundantly in soda and packaged snacks—increases the accumulations of belly fat—especially in men. If you want to indulge in a soda, pick up one of our top picks from our exclusive report, The 38 Top Diet Sodas—Ranked! Or, better yet reach for one of these weight loss teas. And for the best weight loss results, limit yourself to 25 grams of the added sugar a day.

For more fitness tips for a flat belly, check out these 25 Weight Loss Tips From The World’s Fittest Men!

WALK MORE—AND FASTER

You’ve likely heard that moving more is beneficial for general wellness, but did you know that adding a structured walking program to your fitness routine can help you scorch serious belly fat? It’s true! In a International Journal of Obesity study of 113 subjects at a high risk for type 2 diabetes, researchers found that three weekly hour-long walks significantly lowered participants cholesterol levels and accumulation of belly fat, compared to the control group. Lace up your sneakers can hit the streets with Fido or go to the gym and break a sweat while you’re catching up on “Shark Tank.” Super easy yet extremely effective.

DESTRESS

“Stress has been shown to directly influence weight gain,” says Lashaun Dale of 24 Hour Fitness. “For some stress triggers poor eating habits, while other people’s bodies start to store fat in response to the influx of stress hormones. And then there are those who get hit with both.

To deal with your belly fat, you have to first deal with your stress. Carve out time to take naps, get a good night’s rest and meditate. Even just taking a 10-minute movement break with conscious breathing can shift your physiology for the better and help diminish your stress.” And for more ways to zap away stubborn flab, check out these 55 Best-Ever Ways to Boost Your Metabolism.

DON’T STARVE

Skipping meals is never a good idea. No only does doing so increase the chance you’ll binge eat later in the day, but it also puts your body into a catabolic state, meaning it starts to break down lean muscle for energy and hoards fat—which is exactly what you don’t want when you’re trying to whittle your middle

SNACK ON VEGGIES

Non-starchy vegetable consumption has been linked to decreased belly and liver fat and improved insulin resistance in overweight youths. In fact, one Journal of the Academy of Nutrition and Dietetics study found that consuming more non-starchy veggies resulted in a whopping 17 percent decrease in visceral fat in overweight kids. And although you may be all grown up, it’s safe to assume adding more veggies can help adults trim their belly fat, too! Broccoli, cauliflower, cucumber, spinach, mushrooms, peppers and tomatoes are all considered non-starchy vegetables, and make delicious additions to any snack-time treat! For a double belly-shrinking whammy, look for veggies rich in vitamin C, like bell peppers. The nutrient has been shown to counteract stress hormones which trigger fat storage around the midsection.

NEVER EAT JUST TO EAT

“There is no way to spot reduce belly fat, but if a client comes to me looking to lose fat around their middle, I would tell them two things – ditch the boredom snacking and move,” says Ajia Cherry, personal trainer and Founder at Functional Innovative Training. “We often find ourselves in situations where we are mindlessly eating because we’re bored. If you find yourself bored and grabbing a bag of chips, go for a quick walk around the block.”

BUMP UP THE BURN

“One of the best ways to build endurance, strength and burn off fat is through high intensity, treadmill power training,” says Jimmy Minardi of Minardi Training. “You can do it anywhere you go, any time of the year. Proper form (and a good coach to guide you) can make all the difference in your performance; keep your shoulders back and down and remember not to hunch as you run. You should wear a heart-rate monitor so you can accurately track when you’ve reached your maximum heart rate,” explains Minardi. “Start the treadmill speed at a slow jog, as you work up to a warm sweat and gradually increase the incline to 15, keeping the speed the same. In 45 seconds, you should be at your maximum heart rate; at that point, start lowering the treadmill, continuing to run until it’s completely flat. Do five intervals with a 3-5 minute rest in between or until your heart rate has completely recovered.”

PLANK IT

“I absolutely love the low plank exercise because it creates a lot of stability around the entire core,” says Brian Flynn, owner of Body Unique in Brooklyn, New York. “This helps you run a lower risk of back pain. It’s also a fantastic exercise to help slim down your waistline.”

How to do it: Set your forearms on the floor with elbows directly under your shoulders and legs fully extended behind you, with your knees locked out. The trick to this exercise is to be as parallel to the ground as possible, so try not let your hips drop or your head push toward the ground. The more aligned you are, the more effective it is. Draw your navel in, squeeze your butt and try to pull your elbows toward your feet (this will engage your lats). If you are doing this exercise properly, you will probably only be able to hold it for 20 seconds. That’s OK—put your knees back down on the ground with your forearms in place, rest for a few seconds and start again for another round!

LIFT FIRST, THAN CARDIO

By running, biking or rowing after you’ve hit the weights—when your body is already tired—the same speed or intensity will have a greater effect on your fat and calorie burn than had you done it beforehand.

Pop Some Fish Oil

One specific type of fish oil (hi-DHA, NuMega), when taken in tandem with exercise, has been shown to decrease body fat and research suggests fish oil can also help boost weight loss and decrease blood sugar. It may sound a little unappetizing, but fish oil is one of the best nutrients for the human body. According to NIH, fish oil (which can be consumed by eating fish rich in omega-3 fatty acids such as tuna, salmon, mackerel and sardines or by taking supplements – whichever fits best into your lifestyle) lowers triglycerides in those with diabetes and heart problems by as much as 20 to 50 percent.

Live By the Half-Plate Rule

Fill at least half of your lunch and dinner plate with vegetables. Vegetables are nutrient-dense, high in satiating fiber, and low in calories, making then ideal weight loss tools, says registered dietitian Danielle Omar. “By eating the veggie half of your plate before anything else, you will take the edge off your hunger, eat less overall calories, and still feel full and satisfied. Keep eating this way and the pounds will painlessly melt away.”

Spread Out Your Protein

Diet experts say we need about one gram of protein per kilogram of body weight to aid muscle growth and weight loss, so if that’s what you’re eating each day, you’re bound to get the body of your dreams, right? Unfortunately, there’s more to it than that. According to University of Texas researchers, when you consume your protein can make or break how much lean muscle mass you’re able to pack on. If you’re like most Americans, you likely consume little to no protein for breakfast, a bit of protein at lunch and the bulk of your daily intake during dinner—which the researchers discovered isn’t ideal for muscle synthesis. Luckily, the fix is a simple one: Just distribute your protein intake evenly throughout the day. The scientists found that those who followed this simple trick had 25 percent higher protein synthesis than those who ate the majority of the nutrient after the sun went down. Check out our Ultimate Guide to Protein for your one-stop shop.

Source:www.eatthis.com

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