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56 ways to burn belly fat faster and keep it away



It is common for men to pack some extra pounds around the middle section. In fact, according to The State of Obesity the average person today is about 24 pounds heavier than men in 1960 – and the numbers are rising. We have seen slimmer days, but do not think that this is a gloomy sentence that condemns you to eternal stupidity. There are dozens, if not hundreds, of ways to burn belly fat – fast.

The fact that it comes to fighting the bulge requires different strategies and approaches, depending on your genetics, your metabolism, your willpower, etc. What works for your buddy is not necessarily your solution to everything. To make things easier, we've put together a lot of tips to improve your metabolism, lose your love handles, and release your abs. You'll have to make some attempts to figure out which works best for you (hey, weight loss is hard work). But if you use the work (aka some of these tips every week), you're on your way to a smaller waist. Who said your fame was in the past?

. 1
Eat More Protein

About 25% to 30% of the calories in a gram of protein are burned during digestion, compared with only 6% to 8% of calories in carbohydrates. Expect 41 calories each time you replace the same amount of carbs with 50g of protein.

. 2 Read labels

Avoid foods with high fructose corn syrup in the list of ingredients. Since 1971, consumption of this sugar substitute – used to sweeten soda, commercial bakery wares and even spices – has increased by more than 350% in the US, which has been accompanied by an increase in obesity.

. 3 Pick up your ass

Do any exercise standing instead of sitting. "They consume up to 30% more calories," says Joe Stankowski, C.P.T. The solution for bench press? Dips.

. 4 Mix Your Movements

Perform supersets when lifting, alternating between lower body exercises and upper body exercises. That way your lower body will rest while your upper body is working. "This allows you to maximally train your muscles with very little downtime between sets for faster and more effective training," says Craig Ballantyne, C.S.C.S.

. 5 Exercise blind

When using the elliptical trainer, release the handles and close your eyes. (Be careful!) Without visual feedback, your core muscles need to work harder to keep you balanced and burn more calories.

. 6 Embrace yardwork

You can consider any type of physical activity – even those you want to avoid, such as mowing grass – as a way to burn fat and condition your body. (Just make sure you're using a mower.)

7. Snack on dill pickles

You have one calorie per slice.

. 8 Take larger steps

If you use the stairclimber, skip one of five steps. Take a big step back to your normal running pattern. This step recruits additional muscle and increases fat loss, says Cameron McGarr, C.S.C.S.

. 9 Rent motivation

Watch a movie once a week that inspires you to practice. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports) and Chariots of Fire ] and Without Borders (both up and running).

10th Breaking a Record

Challenge yourself to continue in the same amount of time – even if it's only a tenth of a mile – every single workout. This ensures that you burn more and more calories from one workout to the next.

. 11 Smash your dinner plates

and buy smaller ones. That way, even if you fill your plate full, you eat less than you would likely stack on your existing plates.

12th Cut Carbs

Yes, you've heard it countless times. The reason: it works. In just one of many recent studies, a report Journal of Nutrition found that men who reduced their carbohydrate intake to just 8% of their daily calories lost 7 kg of fat and gained 2 kg of muscle within six weeks , [19659003] 13. Lift first, then run

If you're going to exercise the cardio after getting off the bike – if you're already tired – the same speed or intensity will have more impact than before, McGarr says.

fourteenth Change Direction

Try this elliptical-trainer Interval Training Trick: Drive as fast as you can for 30 seconds, then reverse immediately and drive just as fast in the opposite direction for 30 seconds. Pause 60 seconds and repeat. The power to stop the momentum and drive from deadstop to full speed twice in the same interval will give your fat burning a massive boost, says Alwyn Cosgrove, C.S.C.S.

15th Fill up on fiber-rich food

Consider these as "good carbohydrates". Its mass takes up space in your abdomen to make you feel full and eat less. The top fiber food: beans that contain 8g per 1/2 cup. Research shows that men who have added 12g of fiber per day to their diet have lost a quarter of an inch of their love handles without otherwise changing their diet. Here are some of the best sources.

sixteenth Vinaigrette Salad

Studies have shown that acidic foods such as vinegar and lemon juice act as lighter fluids in your body's fat burning system and increase carbohydrate burning by 20-40%. Researchers believe that the acids dull insulin peaks and slow down the rate at which food is released from the stomach. Fermented foods like cucumbers and yogurt are also good acid options.

17th Do not skip meals

If you do not eat for a long time, your body will go into a catabolic state, that is, it begins to break down muscle tissue for energy – and saves fat.

18th Try the VersaClimber

The more vertical your heart muscles are, the more calories you burn.

19th Do not Be Couch Potato

If you're a TV junkie, add up the number of hours you're watching and cut out all the repetitions – even if there's an episode of Seinfeld with you Spend the time you save for your feet: outdoors or in the gym.

20th Beat the weights

If you're lazy, it's not as bad as you think – just lift 10 minutes a day, help three days a week. Harvard research shows that 30 minutes of weight training per week causes a greater reduction in waist size than almost any other variable.

21st Passing potatoes

In any form – crushed and baked, as well as French fries and French fries. They increase insulin levels in the blood and cause your body to start burning – and start to store fat. Sweet potatoes are acceptable. They have more nutrients and fiber.

22nd Eat your biggest meal of the day after taking off.

Calories are needed to digest food. Researchers at the University of Nevada found that it took 73% more calories to process this food after weight training than if you had not exercised.

23rd Chug H2O before a meal

The water takes place in your stomach, making you feel fuller and reducing your appetite, says Christopher Mohr, M.S., R. D.

24. Request substitutes

Every time your restaurant is filled with pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., RD. Your server will be happy to assist you. [19659003] 25. Join a League

That is, sign up for a sport like softball, football or even kickball. Training sessions are automatically scheduled for your week, and as you are part of a team, you have peer pressure that will keep you coming back.

26th Break between shovels

That is, if you can not get by without ice cream, cake, or other calorie-laden desserts, take a scoop (about half a cup) or a small slice. If you want more then wait 20 minutes. Normally, you will find that while waiting, hormones enter and trigger a sense of fullness, reducing the craving for that second serving.

27th Brush Your Teeth More Frequently

In a recent Japanese study of 14,000 people, researchers found that men who frequently brushed their teeth were slimmer than men who did not. Thank that minty-fresh taste that reduces the chance of snacks.

28th Eat an Unbalanced Diet

"If you change your calorie intake by cycling so you consume fewer calories in one day, your metabolism will remain on your toes," says Volek. And that ensures that you continue to burn fat at high speed. The key: Make an average of 2,000 calories per day per week.

29th Select a Slope

When you walk outside, you exert a force on the ground and push your body weight forward alone. When you run on a treadmill, the belt will help you. To counter this, always run or run at least 1% slope. The treadmill grade found in an English study is almost equivalent to running outdoors.

30th Stick to non-calorific drinks

That means coffee, tea, diet soda, blends like Crystal Light and, of course, water.

31st Daily Breakfast

Research by Harvard and the Boston Children's Hospital shows that obesity rates are lower by 35% to 50% in those who regularly eat breakfast compared to people who do not. Nutritionists believe that lunches help regulate insulin levels and hunger, so you're less likely to overeat during the day.

32nd Avoid foods that come in a bag or crate

These are usually high-carbohydrate foods – foods that quickly raise blood sugar levels and lower your body's ability to burn fat.

33rd Snack

Not only does this prevent you from cravings – and overeating – during lunch and dinner, but it forces your body to process food all day long, which stimulates your metabolism.

34th Buy a TiVo

And just look at the shows you record. By quickly flipping through the commercials and looking at only the shows that give you enough time to set a season pass, you can cut your television pictures and the time you spend on the couch by more than a third.

Loaded 35 Yogurt

When researchers from the University of Tennessee made a group of volunteers with one of two diets – one high in calcium and one not – and reduced the calorie intake of each group by 500 calories, they found that people got calcium twice as much weight (an average of 13 pounds) compared to the standard diet. The author of the study, Michael Zemel, believes that supplemental calcium helps the body burn more fat and store less.

36th Order appetizers

And avoid the bread bowl at all costs. If you're passionate about eating in a restaurant, order a side salad or meat or vegetable entree right away instead of being seduced by these bottomless, non-greasy giveaways.

37th Pop Peanuts

Nuts have a very high saturation power – which means you feel fuller after eating than many other foods. And although they are high in calories, these calories seem to be processed differently in the body. University of Michigan researchers found that men who consumed 500 calories of peanuts a day were not overweight.

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38. Track Your Calories

You could do it in a journal, but we know that will never happen. Instead, do it on the Web at a site like fitday.com . Just create a free account, state the amount of food you eat all day, and let the software tell you exactly how good or bad you are.

. 39 Sprint Intervals

Sprinkling short, comprehensive sprints with short rest periods is the most effective form of cardiovascular fat loss, says Stankowski. Try a 2: 1 ratio between work and rest. Sprint twice as long as you rest. So, if you're doing a sprint of 150 yards – a good distance from the start – in 20 seconds, rest for 10 seconds and then repeat 3-7 times.

40th Check Your Mood

The desire for a snack may not be based on hunger, but rather on loneliness, depression or anxiety. "Emotional eating is at the heart of bad eating habits," says NYC psychotherapist Elizabeth Fagan, C.S.W. If you eat frequently, if you feel bad, or if you feel happier after a meal, this can be a problem.

41st Buy a Product

If you need to buy biscuits, chips, or other processed junk foods, buy the single-serving package – not the large family-type bag. That way if you've consumed the entire package – and let's face it, you know you'll do it – you'll have at least a lot less damage to your waistline.

42nd Find inspiration

Take a digital photo of yourself at the beginning of your journey without a shirt. Get a progress picture every few weeks to visually document your progress. It helps you to stay responsible.

43rd Go the distance

Performs intervals for a specific distance instead of a specific time. Otherwise, you will run shorter sprints when you get tired and reduce the number of calories burned, McGarr says.

44th Cheat once a week

Use the meal as a reward for a week of hard work or completing a project you were afraid of. "It's OK that people blow a meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky, Lexington. "If you're 95% on a healthy diet, you can relax and enjoy the remaining 5% of the time without gaining weight."

45. Row to the Sky

After each repetition of 10 reps on the rowing machine, raise the handles above your head without bending your elbows, two consecutive reps before returning to normal rowing. This affects both your shoulders and back, as well as your legs, as they need more power to give you momentum for the movement, says McGarr.

46th Avoid White Bread

When researchers from Tufts University examined the waists and diets of 459 people, they found that even men of similar age and level of activity often outweighed those who ate white bread more than those who did not. "The calories of white bread and fine grains seem to settle at the waist more than the calories from other foods," says Katherine Tucker, the author of the study.

47th Keep Portion Sizes in Mind

"Most people who have been slim all their lives have a better understanding of the right serving size than people who are overweight," says Dr. Deborah Riebe, Professor at the Institute of Kinesiology at the University of Rhode Island. "When they go out to eat, they often ask for a pooch bag or leave the food on their plate instead of tidying it up."

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48. Never Ban A Favorite Food

Here's a shock: when a group of researchers from the UK asked 30 women to give up chocolate, she packed them into a stuffed room. the women were far more likely to sneak a bite than people who had not been given the order. Blame for the fascination of the forbidden: the more you say you can not eat something you love, the more you want it.

49th Surpass yourself

If you are working on the rowing machine, try this Interval Training: rest for 60 seconds, make a note of the distance on the machine, and rest for 60 seconds. Repeat for just 55 seconds this time and try to improve your distance from the first time. Rest for 55 seconds, then repeat and reduce the time to 50 seconds. Continue until you can not overcome your original distance.

50th Add Extra Activity to Your Day

Walk into your office during your phone conversation or go to the bank to collect your check instead of using the drive-thru. When researchers at the Mayo Clinic of a group of volunteers fed 1,000 voluntary calories per day for eight weeks, they found that seated people were eight times more weight-bearing than those who fidgeted a lot during the day.

51st Disable The Late Show After the Monologue

Or skip your favorite early morning shows – whatever you need to take a few minutes' sleep each day. When researchers at the University of Chicago looked at sleep-depleted men, they found that their bodies had a hard time digesting glucose in their blood after just a few days – a problem common to overweight diabetics. However, as individuals became more normal after seven to eight hours of sleep, their metabolisms returned to normal.

52nd Buy some new blinds

And maybe a new mattress, because not only the time you sleep, it keeps you slim, but also the quality of your sleep. Fat cells in your body produce a hormone called leptin, which helps the body track how much potential energy (ie, fat) has been stored. However, leptin is only produced in certain sleep phases. Do not miss these stages because you are not resting solid enough, and you will disturb the hormone level and leave your body with no real idea of ​​its energy reserves. As a result, you will end up burning calories instead of burning them.

53rd Do not starve yourself

"Under normal conditions, people only consume about 80% of the nutrients they eat," says Dr. Roberto Frisancho, Doctor of Weight Loss at the University of Michigan. But, he says, when the body is deprived of food, it becomes a super-efficient machine that uses the nutrients it can consume to extract the nutrients it can consume. Start eating normally again and your body may not catch up. Instead, it will continue to store food as fat.

54th Eat Slower

"It takes 12 minutes or more for the signal you eat to get to your brain," says Mark S. Gold, MD, of the McKnight Brain Institute at the University of Washington, Florida. Quick Tips: Drink some water between meals you eat, or have more meals with your friends or family members. They will talk more and therefore eat more slowly.

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55. Float Twice a Day

When researchers in Brazil examined 13,000 people over a three-year period, they found that men with the highest levels of inflammation in their bodies were also the most likely to gain weight. And periodontitis, which is caused by poor oral health care, is one of the most common causes of inflammation. Brush twice a day, use dental floss, and drive to the dentist regularly to prevent the disease. Hate flossing? Studies show that a dose of Listerine can be just as effective in reducing inflammatory bacteria in the mouth.

56th Climb the scale at least once a day

"If the thousands of patients registered in the National Weight Control Register keep coming back, it weighs on a scale every day," says Rena Wing. Ph.D., founder of the registry, which finds more than 4,500 men and women who have lost on average 20 pounds or more, and kept it away for at least six years. "Do not worry about the number," she says, "but always keep track of what you weigh so you can instantly spot small changes and take corrective action immediately."

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