If you were wondering how to lose belly fat and struggling to decide with all of the information out there that are attempting to feed you information to solve your problems, this post aims to shed some light on helping you find the right and effective solutions to make a better decision on how to burn that belly fat off from you. I understand that its not easy to get rid of. If you are reading this post then you are showing an enough motive to be able to make a change. That being sad, you are the only person who can murder that belly fat away from you. It is only you that will be able to save you from the evil forces of belly fat evil. So now, allow me to present to you the six best ways to lose belly fat so that you can be on the right path to a better body! Let those jaws drop!

HERE ARE 5 EVIDENCE-BASED WAYS TO LOSE BELLY FAT:

1. AVOID SUGAR-SWEETENED BEVERAGES OR SUGAR IN ANYTHING, IF POSSIBLE

Added sugar is extremely unhealthy. But it makes food taste delightful most of the time! While some of us may choose to not monitor their sugar intake regularly, it is very important to know that sugar can lead to lots of health problems. Sugar was found to be linked to belly fat increase. You can find sugar everywhere such as processed foods, so it is understandably common that people are constantly searching for fatest ways to lose weight. Everywhere modern processed foods go, chronic diseases like obesity, type 2 diabetes and heart disease soon follow. The studies are clear on this... when people abandon their traditional foods in favor of modern processed foods high in sugar, refined flour and vegetable oils, they get sick. Studies show that it has uniquely harmful effects on metabolic health. And guess what I found out? That people are eating more processed foods than ever before! Here is a graph below that represents how consumption of processed foods have increased in the past few decades: (Keep in mind that even though it looks like people are still eating most of their foods "at home" - this does not take into account the fact that most people are also eating processed foods at home) Sugar is half glucose, half fructose… and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver accumulates fructose which is then forced to turn it all into fat. A number of studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly. How about switching out some of the sugary foods and start implementing some fat burn green tea in your diet? You may look into fat burning supplements. Some believe that this is the primary mechanism behind sugar’s harmful effects on health… it increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems. Liquid sugar is even worse... Liquid calories don’t even get "processed" by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories. Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children… per each daily serving. (I heard a liquid diet meal planner can work out well) A study conducted by Johnson RJ has found that total sugar intake has skyrocketed in the past 160 years, as seen in the graph below: Make a decision to minimize the amount of sugar in your diet, and considercompletely eliminating sugary drinks so that you don't suffer from weight gain as well. This includes sugar-sweetened beverages, fruit juices, various sports drinks, as well as coffees and teas with sugar added to them. Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar. And if you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar. The bottom line is this: excess sugar consumption may be the primary influence and growth of belly fat accumulation, especially sugary beverages like soft drinks and fruit juices.

2. IF YOU AREN'T EATING ENOUGH PROTEIN, THEN ITS TIME TO START THINKING ABOUT CHANGING THAT

Protein is the most important macronutrient when it comes to losing weight. It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein to your diet is perhaps the single most effective change you can do. Maybe you can combine a keto diet or an atkinds diet ;) Not only will it help you lose… it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts. There is also some evidence that protein is particularly effective against belly fat (YES) One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19). Another study in Denmark showed that protein, especially animal protein, was linked to significantly reduced risk of belly fat gain over a period of 5 years. This study also showed that refined carbs and vegetable oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts. Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for. Integrate some fat burning foods to go along with this approach like the golden milk for an extra added healthy diet for losing belly fat quicker :) So… make an effort to increase your intake of unprocessed eggs, fish, seafood,meats, poultry and dairy products. These are the best protein sources in the diet. If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake. Here's a good tip: consider cooking your foods in coconut oil… some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly. (Wow!) Recommendation: eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.

3. REDUCE THE CARBS FROM YOUR DIET

Carb restriction is a very effective way to lose fat. This is supported by numerous studies… when people cut carbs, their appetite goes down and they lose weight. Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets. This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry. Low-carb diets also lead to quick reductions in water weight, which gives people near instant results… a major difference on the scale is often seen within a few days. There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver. What this means is that a particularly high proportion of the fat lost on a low-carb dietis the dangerous and disease promoting abdominal fat. Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high. However… if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel. Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example. What you should take from this: studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.

4. INTEGRATE MORE FIBER INTO YOUR DAILY MEALS.

Dietary fiber is mostly indigestible plant matter. It is often claimed that eating plenty of fiber can help with weight loss. This is true… but it’s important to keep in mind that not all fiber is created equal. It seems to be mostly the viscous fibers that can have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in the gut. This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite. One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months. In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin. What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat. The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats. Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies. Note: there is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.

5. DON'T FORGET ABOUT YOUR CARDIO

Exercise is important for various reasons. It is among the best things you can do if you want to live a long, healthy life and avoid disease. Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appears to be effective at reducing belly fat. However… keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity. That being said, other types of exercise can be very effective. Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies. Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance. Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity. Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits. If you don't have a gym membership, try looking into LA fitness, Planet Fitness, or UFC. Along with your exercises you should keep in mind other factors to watch your fat burning as well as maintaining healthy meals, healthy chicken recipes, healthy snacks and healthy smoothies.

We've all asked these questions before: What's the best way to burn fat the fastest? Which exercises are the most efficient? Which ones burn the most calories? How many calories would I burn if I just do jumping jacks? Well you walked into the right place because I'm going to fill you up with the answers that hopefully solves your concerns! The names of each workout will be in headings followed by directions of how to perform the exercise and finally the how-to videos to conclude with each.

SQUATS

Squats are performed by using your own bodyweight or with additional weight. They target virtually all muscles in your legs while burning calories and contributes very well for weight loss. If you've been to the gym a couple of times then I'm pretty sure you've probably heard of squats before. And if you were serious with getting fit at least once then you most definately have tried this exercise! Squats boost power for both jumping and sprinting which makes it one of my top priorities in the workouts list. And did you know that squats burn a ridiculous amount of calories compared to many others?

How do I calculate the calories burned from squats?

1. Multiply your weight by .096
2. Take the answer and multiply it by the amount of minutes you perform the exercise.

For instance, if you weigh 160 lbs. and you take 15 minutes to complete your squats, you will burn approximately 230 calories. If you received a different answer on the calculator following Christy's method, remember that the amount of calories you burn is formulated depending on the intensity of the exercise and your weight. For example, a 120-pound person doing squats for 15 minutes can burn 95 calories, and performing for an hour can burn 382 calories. Here is a quick list I have put together showing more varieties of weight:

Pounds	Minutes	Calories Burned
80	15	64
100	15	80
120	15	95
140	15	111
160	15	127
180	15	144
200	15	159
240	15	191
280	15	223
320	15	255
400	15	319

Directions (Barbell)

1. Plant your feet flat on the ground, toes slightly outward.
2. Position the bar behind your head, with the weight on your upper back.
   • Raise and dismount the barbell from the rack. Then take a step forward or backward, or the rack would interfere in the motion.
3. Bend your knees and slowly lower your hips as if to "sit" on an invisible chair.
4. Contract your abs as you move through the squat.
5. Push straight back up, lifting your hips up and forward to lift toward starting position.

PLANK

Planks are one of those exercises that are a complete must for strengthening your core, as they take part in engaging multiple muscle groups simultaneously. But thats not all: They also tighten your stomach, improve flexibility, balance and posture, mood (Yes!), and lessen back pain. If you're like me you've purposely left planks away from your exercise routines in the past. Why? Because they were overwhelming! I'm the type of person who may become paranoid if I don't see results, so after weeks of exercise and plenty of fitness articles I realized one day that I just had to start doing planks again---after learning the benefits coming from them. When I started out it felt impossible to hold a plank longer than 40 seconds. However, after plenty of weeks passed I learned that it gets easier to hold longer over time. The longer you hold a plank the more calories are being burned, as your body begins to struggle supporting your weight and firing all of its calorie-burning engines.

Directions

1. Get into pushup position on the floor.
2. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
3. Place your wrists in line with your elbows.
4. Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).
5. In this position, brace your abdominals—contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.
6. Hold the position for as long as you can. Rest for approximately one minute and repeat three to five more times.

BURPEES

Burpees are one of the fastest calorie burners out there. But let me warn you: they're not easy! To someone who is barely venturing into their fitness adventures, burpees may look a little strange. But they are really tough and can get your heart pounding very quickly. After a few burpees you will start sweating at a quick rate.

Directions

1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
2. Push your hips back, bend your knees, and lower your body into a squat.
3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.
4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core.
5. Jump your feet back so that they land just outside of your hands.
6. Reach your arms over head and explosively jump up into the air.
7. Land and immediately lower back into a squat for your next rep.

JUMPING JACKS

Commonly introduced early stages into childhood, jumping jacks can slice calories quicker than you arrive at your gym! According to Calorie Lab, doing jumping jacks for 15 minutes for someone who weighs exactly 100 pounds can burn 80 calories! But like every exercise listed, don't expect to be doing jumping jacks long enough to be burning the calories you wish for all at once! I recommend combining all of these exercises with others for a balanced circuit workout. Not only will the calorie burning continue long after your workout ends but you'll also acquire all of the benefits without hurting yourself. Jumping jacks engage all of your muscles at the same time: upper body, abs, legs, and of course your whole cardiovascular system. They are the perfect warm-up activity, as they help you loosen up at the beginning of a workout!

Directions

MOUNTAIN CLIMBERS

Mountain climbers are one of the most effective exercises I know. It's a full body workout! When performing mountain climbers your heart rate goes up really fast. This exercise fires up nearly every muscle group in the body: deltoids, chest, obliques, biceps, hamstrings, abdominals, quads, triceps, and even the hip abductors! According to Tanya Siejhi Gershon, mountain climbers are peat the action with your other knee.

Most of us can agree that if we want to create lean, healthy muscle tissue in our stomachs, it is not the most pleasant experience on the road. The abs are a problem area for many people, and you may have to shed fat before your stomach muscles become visible. That being said, not all abs are created equal. Some people need to work their abs to exhaustion (or death for some) before they can even flatten out their bellies, while other people seem to get their abs to shine atop the Everest Mountain without sweating a couple grains of salty body liquid. But regardless of where you stand on the fitness spectrum, the following exercises below will definitely help to get your abs to show in a short period of time. These workouts target all three planes of your core – frontal, lateral and transverse; and with the circuit style routine, these workouts intensity will remain high and you’ll burn tons of fat – everywhere! Instructions:

• Perform each exercise for 30 seconds, one after the other with 10 seconds of rest between moves.
• Start with 2 circuits and work yourself up to 5 circuits.
• For maximum results, perform this workout 3 times a week on non-consecutive days.

Note: These exercises make use of a barbell (with weights) and a medicine ball with the exception of the last two at the bottom.

1. BARBELL ROLL-UP

• Load the bar with 10-pound plates and kneel on the floor behind it. Your shoulders should be over the bar.
• Brace your abs and roll the bar forward, reaching in front of you until you feel your hips are about to sag.
• Roll yourself back.

2. SWISS BALL CRUNCH

• Lie back on the ball with feet shoulder-width apart on the floor. Your lower back should be supported by the ball.
• Place your hands behind your ears and tuck your chin.
• Curl your body up off the ball until you’re sitting up.

3. FLUTTER KICK

• Lie on your back with legs straight and extend your arms by your sides.
• Lift your heels about 6 inches and rapidly kick your feet up and down in a quick, scissor-like motion.

4. FRONT SQUAT

• Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders).
• Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor.
• Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar.
• Step back and set your feet at shoulder width with toes turned out slightly. This is important – squat as low as you can without losing the arch in your lower back.

5. LEG RAISE

• Lie on the floor and hold onto a bench or the legs of a heavy chair for support.
• Keep your legs straight and raise them up until they’re vertical.
• Lower back down, but stop just short of the floor to keep tension on your abs before the next rep.

6. MEDICINE BALL RUSSIAN TWIST

• Sit on the floor in the top position of a situp and, holding a medicine ball with both hands, extend your arms in front of you.
• Explosively twist your body to one side and then twist back. Alternate sides.

7. MEDICINE BALL MOUNTAIN CLIMBER

• Hold the ball with both hands and get into pushup position on the floor.
• Drive one knee up to your chest and then quickly drive it back while you raise the opposite knee.

8. ELBOW PLANK

• Get into pushup position and bend your elbows to lower your forearms to the floor.
• Hold the position with abs braced.

9. SIDE PLANK

• Lie on your left side resting your left forearm on the floor for support.
• Raise your hips up so that your body forms a straight line and brace your abs—your weight should be on your left forearm and the edge of your left foot.
• Hold the position with abs braced.

Someone once said that youth is wasted on the young. There’s some truth to this, of course. Our 20-something selves have a naturally higher metabolism, more muscle and are generally more active than our 40-plus versions. We lose muscle with every decade of life, starting at the end of our 20s. But instant weight loss is not a guarantee. Many people in their 20s still struggle with losing and keeping off the extra pounds. After all, your third decade of life is filled with more changes than most. Leaving home, independence, your first job and perhaps marriage and kids. Change can often lead to disruption and abandonment of healthy behaviors.

1. CUT OUT THE LIQUID CALORIES.

Your 20s are often a time of experimentation. Part of the discovery process can mean more social opportunities and extra helpings in the alcohol department. Aside from some of the obvious reasons why excessive drinking should be avoided, your weight should be a motivating rationale to take a break from alcohol as well. Alcohol provides empty calories — lots of them — and can contribute to an inability to lose weight. That Long Island iced tea, those fruity martinis and the night of consistent vodka and cranberries can amount to extra fuel your body simply can’t burn. You’ll find similar issues from cola, juices and energy drinks as the majority either have real sugar or fake alternatives. Both options can be the kiss of death for anyone serious about shedding weight.

2. DITCH THE “D” WORD FROM YOUR VOCABULARY.

Now is a good time to ditch all things diet, and when I say “diet,” I’m talking about the kind that equates to deprivation, hunger and ultimate failure. Several studies show diets don’t work; yet young adults are some of its worst victims. A 2018 study found that dieting and skipping meals actually made young adults fatter, not leaner. Further, a 2017 randomized controlled trial found taking breaks from dieting actually led to more success in weight loss. The authors of the study cited the concept of “adaptive thermogenesis” as the reason why diets ultimately fail. Calorie restriction reduces metabolic rate more dramatically than once thought, making it harder to actually achieve weight loss. The more you diet, the more your metabolism may be negatively impacted.

3. THROW OUT THE SCALE.

Many people have a love-hate relationship with their scale. I often suggest solving this by getting rid of the relationship all together and putting the scale in the trash. Here’s why: The scale provides a number, an assessment of all the “stuff” in you. Muscle, fat, water — all of it. It may not be a great assessment, however, of how you’re doing in the health department. One study found young adults were more likely to be obsessed with an “ideal weight” number than they were in achieving a healthy weight. Further, the number that young adults had in their mind was often far from what was realistic. A better option? Save money and buy a tape measure. Studies have shown waist size is a better predictor of health and risk for obesity than BMI (akin to that number on the scale).

4. FOCUS ON QUALITY, NOT QUANTITY.

Along with getting rid of that perfect number you want to see on the scale, now is the time to eliminate the daily calorie count. ed more on a whole-foods diet. All calories are not equal — learn this lesson young and your chances of managing a healthy weight throughout your life go up.

— and there are multiple studies to prove it. Instead of focusing on quantity, now is the time to focus on quality.

A 2018 study in JAMA showed individuals were most successful at weight loss when they stopped counting calories and instead focused more on a whole-foods diet. All calories are not equal — learn this lesson young and your chances of managing a healthy weight throughout your life go up.

5. SET A PHYSICAL ACTIVITY INTENTION.

While exercise alone won’t seal the deal for weight loss, adding it into your weight-loss plan alongside a healthy, balanced diet can go a long way. Plus, making regular physical activity a part of your routine when you’re young can help form the habit into a lifetime intention. Your 20s also are a time when your body is most forgiving, giving you the opportunity to push yourself without worrying as much about the aches and pains that may come later (and often derail our exercise routines).

The truth is, everyone wants to lose weight fast. But the thing is, the weight didn’t come on overnight, and it’s not going to leave that way, either. So, then, how fast is realistic? As a general guideline, most experts say weekly losses of 0.5 to 2 pounds are doable. “A pound a week is really good for most people,” says Dr. Angela Fitch, a diplomate of the American Board of Obesity Medicine and associate professor of internal medicine at the University of Cincinnati. “But many people think it should be easier than it is. They lose 5 pounds in a month and think that’s not enough. No, that’s an amazing job!” And, what’s more, it’s healthy. After all, when you lose weight too fast, you risk losing weight not just from fat, but also from lean tissue such as muscle. That’s part of the reason why, when bariatric patients undergo programs designed for faster weight loss (like, 12 to 18 pounds lost per month), they do so under the supervision of a physician and medical staff who ensure patients receive the necessary nutrients to prevent muscle-wasting and other serious health issues, says Dr. Craig Primack, a member of the national board of directors for the Obesity Medicine Association. So if you’re trying to lose weight on your own, and about a pound per week is your goal, what determines if you get there? Here, experts explain nine surprising factors that influence how fast (or slow) you lose weight:

YOUR CURRENT WEIGHT

Contrary to popular lore, your current body mass (aka weight) is the No. 1 determinant of your metabolic rate, or how many calories you burn per day; the larger you are, the higher your metabolism, Primack explains. To lose weight, you need to consume fewer calories per day than you burn. So, someone who weighs 300 pounds and burns 2,800 calories per day can cut more daily calories to lose weight faster than someone who weighs 150 pounds and burns 1,800 calories per day, he says. (Note: most experts recommend not cutting daily calories below 1,200.)

YOUR WEIGHT-LOSS HISTORY

Have you lost weight in the past? Unfortunately, you’re already at a disadvantage, explains Dr. Michael W. Schwartz, chair of the task force that authored the Endocrine Society’s scientific statement on obesity's causes. That’s because when you lose weight your metabolic rate drops lower than it should, based on pure body size. For example, if two women both weigh 180 pounds, but one of them used to weigh 250, all else being equal, she will burn 25 to 30 percent fewer calories per day, he says. That makes her efforts to continue losing weight far more difficult.

YOUR LIFESTYLE

“The more bandwidth people have to make those changes, the faster they lose weight,” Fitch says. “How many changes you make determines how much outcome you can get from them.” Translation: If you’re already living a pretty healthy lifestyle, the needle is likely going to move more slowly. However, if you’re starting from zero, you have a lot of room from improvement in your nutrition habits, activity levels and likely other lifestyle factors such as sleep and stress that impact your weight-loss success, she says.

HOW FAR YOU ARE INTO YOUR WEIGHT-LOSS JOURNEY.

“Most people lose weight more quickly at beginning of a diet,” explains Denver-based registered dietitian Jessica Crandall, a spokesperson for the Academy of Nutrition and Dietetics. While the degree of changes that people are able to make in the first days and weeks of a weight-loss plan certainly has something to do with it, plenty of other factors play a role. For instance, as mentioned earlier, while you lose weight your metabolism slows, making future weight loss more sluggish, Fitch says. That often leads to a drop in resolve that can water down people’s efforts – and slow weight loss even more, Crandall says. Lastly, it’s important to remember that in the early days of weight loss, most drastic drops in the scale aren’t due to fat losses, but rather drops in water weight. This is most true in people who reduce their carbohydrate intake, Crandall says. That’s because when your body stores carbs in your liver and muscles it stores water molecules along with them. So, when you reduce your carb intake and, therefore, your body’s reserves of stored carbs (called glycogen), your body’s water levels decrease, and it shows up on the scale, she says.

YOUR HORMONAL HEALTH

Hormones are chemical messengers, instructing cells within your body as to what they should and shouldn’t do – and that includes losing weight. “Some people have abnormal functions of thyroid and cortisol hormones that promote weight gain and weight retention,” Fitch says. “We usually check patients for these in the office.” In women specifically, the hormonal factors that can affect weight-loss rates are plentiful. For example, with polycystic ovary syndrome, which, according to one Clinical Epidemiology review, may impact up to 20 percent of all women of childbearing age, insulin resistance is a common result, making weight gain likely and weight loss exceedingly difficult. Hormonal changes around perimenopause and menopause are another fly in the ointment: “If a woman goes through menopause without making changes, she will gain midsection weight,” Fitch says. If you believe hormonal issues may be having any negative effect on your weight-loss efforts or overall health, talk to your doctor.

YOUR WORKOUT OF CHOICE

“Aerobic exercise burns calories and makes our heart healthier, but you also need to build some muscle, or just work to maintain the muscle you do have when you lose weight,” Fitch says. That’s because when you lose weight some of that weight naturally comes from muscle – and when muscle levels decline, so does your metabolism, slowing your future weight-loss results. To build lean, metabolically active muscle, integrate strength training at least twice weekly into your workout routine. Note: When building muscle, you may actually notice your weight loss slowing. After all, a given volume of muscle weighs more than the same volume of fat, she says.

YOUR GENETICS

“The biggest thing that makes a difference in how different people lose weight is genetics,” Primack says. “It is estimated that 20 major genes and 200 or more minor genes impact fat storage and weight maintenance.” However, knowledge is power. And while direct-to-consumer genetic testing companies allow you to test your genes (including some weight-related ones) at home, simply talking to the people on your family tree can give you a lot of insights into what you may have inherited, he says.

YOUR SLEEP HABITS

“The amount of sleep you get makes a large difference in your metabolic rate and how fast you are able to lose weight,” Primack says. “People who sleep less than seven hours per night tend to have slower metabolisms.” Meanwhile, no matter how many hours you log per night, if that sleep is poor quality, it can also affect your metabolism and increase your body’s cravings – which can slow your weight-loss progress, Crandall says. Sleep apnea, for example, is consistently linked with weight problems. And while sleep apnea and weight are a bit of a chicken-and-egg scenario, treating sleep apnea can help speed up people’s weight-loss, she says.

REACHING FOR HIGH-ENERGY FOODS

Your body needs fuel to exercise, and the source of that fuel is food. That's why some people report feeling hungrier when they start to work out. If you're trying to lose weight, this could be counterproductive—unless you find the right balance of healthy, filling foods. (Snack AND lose weight with this box of Prevention-approved treats from Bestowed.) The typical American diet is loaded with refined or simple carbohydrates such as white flours, rice, and pasta, and pastries, soda, and other sugary foods and drinks. These carbs, which lack the fiber found in complex carbs (whole grains, fruits, and veggies), are metabolized by your body quickly. So while you may feel raring to go after eating them, that energy boost will soon be followed by a major energy slump, making it hard to give your all during your workouts. In addition, if many of the foods you eat are metabolized quickly, you'll find yourself feeling hungry more often, which could mean more snacking and a higher calorie intake. To keep from eating back all the calories you've burned, stick to a diet based on these 6 science-backed components.

FIBER

Eat at least 20 grams of fiber per day from vegetables, whole grains, and fruits. Fiber helps you by keeping you full for a longer period of time---a huge benefit when it comes to weight loss. A study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of weight gain. Each gram of fiber eaten was linked to 1/2 pound less body weight. The researchers suspected that higher fiber intake led to a reduction in total calories over time.

CALCIUM & VITAMIN D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy. Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy. Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can’t use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you’re full. And if you can’t recognize when you’re satiated, you’re more likely to overeat. You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body. Daily Recommended Calcium Intake Men and women ages 19-50: 1,000 milligrams Men and women age 51+: 1,200 milligrams Daily Recommended Vitamin D Intake Men and women ages 19-50: 200 IU Men and women ages 51-70: 400 IU Men and women age 71+: 600 IU

GOOD FATS

These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat 3-4 servings daily. A study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check. More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.  

There are a lot of weight loss articles out there that delve into complex issues like calorie counting and complex carbs versus simple carbs and after a while all the detailed, and often conflicting, information can leave your head spinning round and around. These articles can make the whole weight loss process seem so overwhelming that many people just give up and don’t even try to lose weight. But having excess weight is bad for your health. It can lead to an increase in blood pressure, which in turn increases your chances of suffering a stroke. It can also lead to high blood sugar (diabetes), high cholesterol and heart disease. Here are seven simple things you can do to start losing weight. They are easy to do. They take no complex thought, no massive amounts of willpower. Anybody can do them. Then once the weight starts coming off, maybe you will have the motivation to make even bigger changes that can lead to even more weight loss.

1. EAT AT THE TABLE

Most people these days eat their meals from in front of the TV or computer. This is bad because you can go into a trance of sorts while watching the TV or computer and end up eating way more than you would have at the table.

2. EAT SLOWLY

It actually takes a while for the stomach to signal your brain that it is full. By eating slower you will consume less “unnecessary” food. Eat slowly, chew thoroughly and really taste your food. Eat too fast and you will strain your stomach and intestines and possibly create uncomfortable indigestion, bloating and cramps.

3. DRINK LESS WHILE YOU EAT

Drinking more than 4 ounces of liquid with a meal dilutes stomach acid and digestive enzymes causing you not to digest your food well. Instead drink water 30 minutes before a meal – this will also help you feel fuller so you will eat less.

4. EAT WHILE RELAXED

If you eat while you are tired, upset or stressed can lead to improper digestion of food which can lead to more fat being stored on your body.

5. EAT YOUR HEAVIEST MEAL EARLIER

That’s right, don’t save your heaviest meal for dinner, instead eat a heavier lunch and a light meal at dinner time. This will allow you to more easily digest your food in the evening – having digestion finished before going to bed allows for optimum cellular cleansing and rebuilding during sleep.

Juicing for weight loss is not a new concept. It’s been doing the rounds since a few years. But, what we’re telling you here is not to go on a liquid diet but to add certain fresh juices to your daily meals that can help speed up weight loss. Drinking fresh juices is also a great way to load up on a variety of minerals, vitamins, fibre and antioxidants – all of which aid in revving up your metabolism and thus, you are able to burn more calories. These juices not only help you lose weight but they also offer a host of other health benefits. Have a look.

1. CARROT JUICE

Carrots juice is great for weight loss as carrots are low in calories and full of fibre. A tall glass of carrot juice will keep you full until lunch, so you don’t have to worry about unwanted snack attacks. It had also been recommended that the best way to have carrots is in its raw form. Therefore, juicing it up could be a great idea. Carrot juice is also known increase bile secretion which helps in burning fat thus aiding weight loss. Add an apple, half an orange and some ginger to make a wonderful detox drink that will flush out all the toxins.

2. KARELA JUICE

Drinking karela juice regularly stimulates the liver. It may not sound palatable to juice but the bitter gourd, but the truth is that it really helps in losing weight. Drinking karela juice regularly stimulates the liver to secrete bile acids which are required for metabolising the fat. Moreover, karela is very low in calories. A 100 gram serving of bitter gourds contains just 17 calories!

3. CUCUMBER JUICE

Foods that have high water content are low in calories. It is easy to understand that in order to lose weight you need to either eat less calories or burn more calories. Therefore, it’s a good idea to reserve a part of your meals for foods that not only low in calories but also keep you full for longer. Due to its high water and fibre content, cucumber juice fills you up easily and so, it can be a great meal filler. You can also squeeze some lime juice and add a few mint leaves to make a refreshing summer drink.

4. AMLA JUICE

It’s great to start off your day with a glass of amla juice. It’s great to start off your day with a glass of amla juice. It helps in keeping your digestive system on track throughout the day and accelerates your metabolism. A faster metabolism helps in burning fat quickly. For better weight management, it is often suggested to drink amla juice on an empty stomach. Add a drop of honey as a form of natural sugar that will keep you active and energetic through the day.

5. POMEGRANATE JUICE

Pomegranate juice helps in suppressing your appetite. Pomegranate juice is great for your skin and to get back your natural glow, but it may also help in weight loss. According to Delhi-based Weight Management Expert, Dr. Gargi Sharma, “Pomegranates are rich in antioxidants, polyphenols and conjugated linolenic acid - all of which help you burn fat and boost your metabolism. Pomegranate juice also helps in suppressing your appetite.”

6. CABBAGE JUICE

Cabbage juice helps in relieving a lot of stomach problems. Cabbage juice helps in relieving a lot of stomach problems like bloating and indigestion, clears up your digestive tract and helps in quicker elimination of wastes. This aids your weight loss process. A lot of studies have shown that an increased intake of fiber can help in fighting fat. “High-fiber vegetables absorb the water in our body and form a gel like mass during digestion. This slows down the process and helps you to feel full for longer and prevents binging on other foods," explains Weight Management Expert, Gargi Sharma. You can blend cabbage with an apple and lime or with sweet veggies like carrot and beetroot.

7. WATERMELON JUICE

This juicy fruit provides only 30 calories per 100 gram​s. This juicy fruit provides only 30 calories per 100 grams and keeps you hydrated. “It is rich in amino acid arginine which helps in burning fat,” says Dr. Gargi Sharma.

Many people see yoga as a way for hippies to become one with the Earth. While I’m certainly not arguing that case there is so much more to yoga. Not many people associate yoga with weight loss because on the surface it appears you are just standing still in a lot of different poses. The thing about standing still in certain poses is that it puts a strain on muscles. This causes muscles to start to rip, in a good way. When the muscles rip they need to rebuild and that requires energy. Some of this energy is taken from the fat your body has stored. This is why some people believe that fat turns into muscle and vice versa. The first time people do yoga they assume it would be a breeze. Turns out some almost pass out in the first 10 minutes. This article includes a compilation of the 21 best yoga asanas (poses) for losing weight quickly and easily. A word of warning, some of these are difficult to do so don’t strain yourself the first time around. Yoga is something that needs to be practiced for many years before it can be mastered. You’ll find yourself feeling muscles that you didn’t even know existed because yoga provides you with a full body workout. Before you attempt these poses watch the videos for each. Some are meant for everyone and others are meant only for advanced yoga practitioners. That doesn’t mean that there aren’t other yoga asanas that you can perform that will help. There are hundreds of yoga asanas to perform that will benefit you. We just like the ones below because they can help push you to the limit and back again.

PASCHIMOTTANASANA (SEATED FORWARD BEND)

Benefits:

• Improves digestion
• Soothes anxiety and reduces fatigue
• Relieves stress
• According to traditional texts, this pose can increase appetite and reduce obesity

SARVANGASANA (SHOULDER STAND)

Benefits:

• Stimulates the thyroid glands and abdominal organs
• Improves digestion
• Reduces fatigue
• Tones the legs and butt

VIRABHADRASANA I (WARRIOR POSE)

Benefits:

• Stretches your belly, lungs, and chest
• Strengthens the muscles at the back
• Strengthens the thighs, calves, and ankels

GARUDASANA

Benefits:

• Improves concentration and sense of balance
• Strengthens the ankles and calves
• Stretches the thighs, shoulders, and upper back

ARDHA CHANDRASANA (HALF MOON POSE)

Benefits:

• Strengthens the abdomen, thigh, buttocks, and spine
• Improves digestion and balance
• Relives stress

BHEKASANA (FROG POSE)

Benefits:

• Stretches the abdomen and the chest
• Improves posture
• Stimulates the abdominal organs

SHALABHASANA (LOCUST POSE)

Benefits:

• Stretches and strengthens the shoulders, chest, and belly
• Stimulates the abdominal organs
• Relieves stress and improves posture

NAUKA CHALAN (BOAT POSE)

Benefits:

• Strengthens the abdomen and hip flexors
• Stimulates the kidneys and intestines
• Relives stress and improves digestion

PAVANMUKTASANA (WIND-RELEASING POSE)

Benefits:

• Stimulates the abdominal organs, thereby increasing their efficiency and improving digestion
• Relieves constipation
• Helps reduce fat in the abdominal area

VAKRASANA (HALF SPINAL TWIST POSE)

Benefits:

• Helps reduce fat in the abdominal region
• Strengthens the spine

PADAHASTASANA

Benefits:

• The abdominal organs are stimulated, thereby improving the digestive health of your body
• Lowers heart beat rate and relieves physical and mental exhaustion

SHIRSHASANA (HEADSTAND)

Benefits:

• Tones the abdominal organs and improves digestion
• Strengthens the arms, legs and spine
• Calms the brain and relieves stress

HALASANA (PLOW POSE)

Benefits:

• Reduces stress and fatigue
• Stimulates abdominal organs
• Calms the brain

UTTHITA HASTA PADANGUSTASANA (EXTENDED HAND-TO-BIG-TOE POSE)

Benefits:

• Improves balance
• Strengthens legs, ankles, and the backs of the legs

VASISTHASANA (SIDE PLANK POSE)

Benefits:

• Stretches the belly, arms, and legs
• Improves your balance

We all know the struggle of losing weight. It can be a daunting task to try and lose even a couple pounds. People can tell you hundreds and hundreds of ways to lose weight. Now, they may all be true, but only some of them are going to guarantee that you actually lose weight. This article includes 7 DIY tips that everyone can apply to their daily lives. While doing random tips aren’t going to help you drop a significant amount of weight we all need to start somewhere:

1. START SMALL

Don’t try to lose 20 pounds in the first few days of starting a healthy lifestyle. That just isn’t realistic. Set smaller goals for yourself. Have that one big goal (let’s say 20 pounds), but set smaller goals that you need achieve to get to your main goal. When you set small goals, things will seem much easier for you. Once you start seeing that you can achieve your smaller goals, you’ll get a mental boost that will keep you motivated to achieve your bigger goals. You won’t need anybody else to try and motivate you to do your best. Having smaller goals will allow you to see each step you need to take to reach your big goal. It makes you realize that going from point A to point B has a lot of steps in between, it’s not just a big leap and you’re at your goal.

2. DON’T SKIP MEALS

I know this may sound weird at first because it makes sense that if you don’t eat as much, you will be able to lose weight. For the people that think this, they are significantly setting themselves back. Don’t skip any meals. Even if you are in a rush going somewhere, you need to make sure you eat something. One missed meal can set you back quite a bit when you are trying to lose weight. You are more likely to keep fat on your body when you skip a meal. Again, it sounds weird but that’s how it really is. The only way you may be able to get away with skipping a meal and getting not holding onto the fat is if you are on a ketogenic diet. This type of diet is going to turn your body into one that burns fat first, instead of sugar. Your body will look to burn fat at all times of the day, so skipping a meal MAY not hurt you as much. When you don’t skip a meal, you are ensuring that your body stays awake. Breakfast, for example, wakes your metabolism up and gets everything else going. The sooner you can get your system going, the easier it will be to lose weight and keep it off. Skipping meals also leads to more cravings throughout the day. You are more likely to snack a lot more as well. These are factors that are going to cause you to gain weight no matter what kind of diet you’re on.

3. VISUALIZE

Many people don’t understand the power of visualization. You have to be strong mentally to keep visualizing the same thing over and over again. You need to see the future you. See the pounds you want to lose just falling off your body. When you can see how you are going to look after dieting and working out after a few weeks, you are going to achieve that, as long as you take all the necessary steps to get that body. Even during days where you don’t feel like doing anything, you need to see yourself in a different way. Use that as motivation. The key to visualization is doing it every day. You can’t just do it once and expect that image to stay in your head. Visualizing what you’re going to look like on a daily basis will make everything easier and you’ll be more proud of yourself when you actually achieve that body.

4. POPSICLES… YUM!

Yes, popsicles. They aren’t made just for children. Popsicles are great for anybody that wants a quick snack that is low in calories and can help curb any cravings you may be having. You can make your own fruit popsicles if you don’t feel like having just a regular popsicle. They are fairly easy to make. Just cut up any fruit of your choosing, add it to an ice tray, fill in the empty space with water, place popsicle sticks in the tray, put the tray in the freezer, wait a couple hour and you have your own fruit popsicles. Depending on your diet, popsicles may go against it because a lot of them are filled with sugar. Just keep an eye out for what kind of popsicle you are eating and you’ll be okay.

5. EXERCISE

We hear this often. You need to exercise if you want to lose weight. There are ways to lose weight with dieting, but exercise is going to help you drop weight much faster. You don’t have to workout for hours to lose weight. Being active for 30 minutes can get the job. Yes, working out longer is going to help you lose more weight, but you’ll be good with just 30 minutes if you are just starting out. Even if you can’t squeeze in 30 minutes, doing something every day is much better than doing nothing on some days. Try to break a sweat, increase your heart rate, force your lungs to work a little harder. The more you can make your body work, the more weight you can expect to be dropping.

You've just lost weight and you don't want to see that number go back up on your scale. Although gaining the weight back might feel inevitable, it doesn’t have to be. In fact a recent analysis by the National Weight Control Registry found long-term weight maintenance is possible — if you follow these key behaviors. Without further ado, here are 12 tricks that help lose weight and keep them off:

1. BUILD MORE LEAN MUSCLE.

Maintaining or even increasing your metabolism is possible by continuing to build lean muscle. "Muscle has a higher metabolism than fat does," explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don't yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you're working with to keep yourself challenged.

2. FIGHT OFF HUNGER WITH MORE FILLING FOODS.

A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. "Keeping that feeling of fullness can be done with foods high in fiber — think fruits and vegetables, whole grains, and lean protein," says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in College Station, Texas.

3. AVOID TEMPTATION.

The University of Pittsburgh study also found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats. This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out, eating out less, and banning your worst weaknesses from the house.

4. COUNT CALORIES.

Another hallmark of successful weight maintenance, according to the University of Pittsburgh study, is regularly counting calories. Use a journal such as MyFitnessPal to keep a running total throughout the day if that helps you keeps track of calorie consumption. In the weight-control survey, the women who were most successful at less than 1,800 calories a day and limited fat intake.

5. PLAN YOUR MEALS IN ADVANCE.

A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.

6. CONSIDER ADDING MINUTES TO YOUR EXERCISE PLAN.

Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. Participants in the weight control survey walked for at least 60 minutes daily — or burned the same calories with other activities — so aim for 60 to 90 minutes of physical activity every day.

7. MEASURE YOUR PORTIONS.

According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn't mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home in a doggie bag.

8. WEIGH YOURSELF DAILY.

The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don't step on the scale as often. Daily weigh-ins, which can be discouraging when you're on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.

9. INCLUDE DAIRY IN YOUR DIET.

According to a study of 338 adults, those who ate three or more servings of low-fat dairy daily were more likely to keep off the weight than those who ate one serving or less. For women in particular, this has the additional benefit of improving bone health.

10. LET YOUR PLATE BE YOUR GUIDE.

When you can't count calories or measure portions accurately, Banes recommends using the "plate method" as a way to control the amount you're eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.

11. WATCH LESS TV.

In the National Weight Control Registry Survey, dieters who watched fewer than 10 hours of TV a week were more successful in maintaining weight loss than those who spent more time vegging out in front of the tube. And less TV time might have other benefits, too — an analysis from the Harvard School of Public Health found that too much TV can raise your risk for heart disease, diabetes, and death.

12. EAT BREAKFAST.

They call it the most important meal of the day for a reason. In the survey, women who regularly ate breakfast were more successful with long-term weight loss than those who skipped the first meal of the day. It’s best to eat similar healthy choices regularly (think oatmeal, Greek yogurt, and fresh fruit) and always start out with a good breakfast to avoid splurging or overeating on special occasions. Now that you know the secrets to long-term weight-loss success, get started with your weight management program today!

As always, in order to lose weight you need to follow a comprehensive plan that includes a healthy and balanced diet, get physical exercise several times a week, drink plenty of water, and keep good habits. Plenty of times we've also mentioned that there are many ways to lose weight. You can supplement your weight loss routine with some natural remedies to still achieve the weight loss desired. So without further ado, continue reading on to learn more about the plants that aid in weight loss:

BEST PLANTS FOR WEIGHT LOSS?

You can divide plants into two weight loss groups:

1. Diuretics: These eliminate any retained fluids** and increase your urine production.
2. Detox: These increase your body’s overall metabolism** and ability to burn fat.

If you’re following a comprehensive weight loss plan these plants will help you achieve your desired results in less time. Among the plants that are both diuretic and cleansing we have:

HORSETAIL GRASS

You can find this plant in herbal or natural stores. Ingredients

• 100 g of dried horsetail grass
• 1 liter of water

Preparation

• Boil the water and add the horsetail, let it simmer for 30 minutes.
• Remove from heat and allow to cool while covered.
• Strain the liquid, pour it into a bottle or another container with a tight lid, and store it in the fridge.
• Drink 2 tablespoons (15 ml) of this liquid mixed with a cup of water (200 ml) every day.
• Don’t store this tea for more than two weeks.

NETTLE

There are numerous misconceptions about this plant. In fact, it has plenty of beneficial properties that will help you lose weight. Ingredients

• 2 tablespoons of dried nettle leaves (30 g)
• 1 liter of water

Preparation Boil the nettle in water for 10 minutes. Let it steep, then filter the liquid and drink up to three cups a day (before each meal).

BIRCH

Bark from the birch tree is widely used thanks to its health benefits. Ingredients

• 50 g of birch bark
• 1 liter of water

Preparation

• Boil the bark for five minutes.
• Remove from heat and allow it to steep for another five minutes.
• Strain the liquid into a jar or bottle for storage.

Drink up to six tablespoons of this infusion a day, either diluted with water or natural juices.

CHICORY ROOT

Chicory is sometimes added to salads as you would lettuce. Its flavor is slightly bitter but very rich, and you can harness its ability to help you lose weight by making chicory tea from the roots. Ingredients

• 2 tablespoons of dried chicory root (30 g)
• 1 liter of water

Preparation

• Mash the roots and boil them for 15 minutes.
• Remove from heat and let steep for 15 additional minutes.
• Strain the liquid and drink up to two cups a day.

YERBA MATE

This tea is consumed widely throughout South America, in countries like Argentina, Uruguay, Brazil, and Paraguay, and is known for its diuretic properties. In addition to making yerba mate the traditional way, some people prepare a simple tea using the yerba. Ingredients

• 1 handful of yerba mate
• 1 cup of boiling water (200 ml)

Preparation

• Prepare your tea as you would with any other herb.
• Let it steep for a few minutes before filtering and drinking.

Some stores sell tea bags labeled “mate,” which can also be a part of your weight loss regimen.

THISTLE

Just like with nettle, not everyone is aware of the benefits of this wild plant that can be found in just about any field or side of the road. It’s also sold in health food shops and herbal stores. To take advantage of its excellent properties, make a tea. Ingredients

• 50 grams of dried thistle root
• 1 liter of water

Preparation

• Heat the water to a boil, add the root, and let simmer for 15 minutes.
• Drink up to three cups a day, before each meal.

FUCUS

This little-known algae grows on the sea floor and has a high content of iodine and other mineral salts like:

• Potassium
• Bromine
• Magnesium
• Calcium
• Iron

It’s often used to fight obesity because the iodine stimulates the thyroid gland, which increases your body’s metabolism. Fucus is a powerful diuretic plant with laxative properties, which also suppresses the appetite and helps reduce the urge to eat. You can find it in extract form, in powder, or in capsules. Tea is undoubtedly the best way to consume it. Ingredients

• 15 grams of fucus algae
• 1 liter of water

Preparation Boil the fucus for six minutes, remove from heat, and drink up to three cups of the liquid each day.

IGNORE DAIRY

Lactose sensitivity is way more common than you probably think--even if you possibly have the mildest case. Many people experience some form of negative side effects (most often gas and bloating) after milk, cheese or yogurt. We're not saying cut these out for good, but ahead of a big event, steer clear of dairy just to be safe, since you never really know how your body is going to react.

LEMON WATER FIRST THING IN THE MORNING

This is a commonly known trick of the celebrity beauty diet for a reason: It works. A glass of warm water with lemon in the morning jump-starts your digestive system and sets everything off on the right foot, right away. For an added kick, sprinkle in some cinnamon or cayenne pepper for extra anti-inflammatory power.

AVOID SALT

Salt causes the body to retain water, so it's best to stick to pepper when you're looking to feel slimmer.

CHEW SLOWER

When you eat too quickly, you swallow more air, which can cause bloat. Chew slower and more mindfully and maybe skip the after-lunch gum (which has a similar effect) while you're at it.

EAT SMARTER

A number of foods are great at getting rid of unwanted bloat. Asparagus stimulates the growth of good gut bacteria; bananas contain high levels of potassium to flush excess sodium out of your system; and watermelons (90 percent water) also have natural diuretic properties. Snack accordingly.

GLACIATE YOUR FACE

If your eyes and cheeks are looking especially puffy, try this incredibly simple trick: Wrap an ice cube in a thin tea towel and rub over the affected areas. This eases inflammation and makes your features look instantly more defined.

INNER CONFIDENCE

As corny as it sounds, a lot of confidence comes from within. Walk into a room with your shoulders pulled back and head held high, knowing that you look great regardless. (And maybe pull in your core while you're at it.) Chances are you'll end up feeling and looking way better than if you were to walk in hunched over and emanating bad vibes. Fake it till you make it, folks.

If you want to burn down and diminish the belly fat around your stomach, you need good advice! Adding these four ingredients to your diet will help you get your stomach into shape much quicker. Without further ado, the four ingredients that are the best for slimming down your stomach are: pineapple, broccoli, cucumber and celery. You can blend them into a top-notch detox smoothie. For the smoothie, you’ll need:

• 1 celery stalk
• A medium cucumber
• 1 250 ml cup of chopped parsley
• 3 rings of fresh pineapple slices

The first thing that you’ll need to do is wash the vegetables and pineapple, remove the rind. Add everything to a blender and blend together until the mixture is homogeneous. Don’t add any ingredients such as salt, black pepper, sugar or sugar alternatives.

Recommendations for drinking the smoothie

In order to guarantee its benefits, you should drink this pineapple and vegetable smoothie within 15 minutes of preparing it to make sure that it doesn’t lose its properties. You should aim to drink it in the morning on an empty stomach. Make sure to combine the smoothie with exercise and a healthy diet because they’ll ensure results during the first week. You’ll notice a flatter stomach in as soon as six days.

Smoothie’s benefits

You’re probably asking yourself, what makes this drink so powerful and how can it have so many fast-acting benefits? Well, its ingredients are the perfect blend. Celery Starting off, there’s celery, which is a low-calorie food: 100 gr of celery only has 16 kcal. It’s also a fiber-rich food. Actually, it’s the fiber that adheres to the stomach and helps us feel full. In addition, according to some studies, something as simple as increasing the amount of fiber intake in our diet is one of the most important components that’ll help us lose weight. Cucumber As we saw with the celery, cucumbers also provide us with fiber and have the same nutritional value, which makes it low in calories. Cucumbers are 95% water, which will help you get in the 2 liters of water a day that are recommended** for weight loss. Parsley Continuing on our list, parsley is another healthy food. It boasts plenty of fiber: 3.3 g for every 10 g of parsley. We should also know that the same amount of cucumber and celery contain 0.5 g and 1.6 g of fiber, respectively. That means that parsley has a gentle, natural diuretic effect. Pineapple When it comes to pineapple, 100 g of the fruit contains 1 g of insoluble fiber and 50 kcal. In addition, pineapple makes the smoothie more palatable and it works as a diuretic, which helps eliminate liquids from the body.

The best time to eat them and other fat-burning options

As we’ve mentioned earlier, this smoothie has the best results on an empty stomach. You should also try to have it once a day, however, this depends on your weight-loss needs. If you want to burn fat, try the following smoothie: Ingredients:

• Pear
• Kiwi
• Pomegrante
• Orange or lemon juice

Preparation: Wash all the ingredients, remove all seeds and chop the fruits to add to the blender. Process with water or add orange, or lemon, juice to make an even blend. Pour into a glass and enjoy.

Weight loss is not an easy topic to discuss. There are literally many things that can impact your journey to losing weight. The interesting part is that the ways to lose weight or gain weight is endless. You have to exercise, eat well, manage your habits, and be more aware of what you're eating. Looking at the bigger picture, those are probably the biggest topics when it comes to losing weight: Regular exercise, following a good diet plan, making sure you are eating correctly, and practicing mindful eating. You see these articles literally everywhere. So without further ado, in this article we will go over the 4 simple tricks that can be added to any diet to help when you're feeling bloated or stuck, or just want to feel... better. Try one on for size or adopt them all—these small changes can jumpstart your weight loss, wherever you are in your journey.

SWEAT LESSER THAN USUAL

In a study comparing groups who ran or cycled for 30 versus 60 minutes a day, the half-hour group dropped 33 percent more weight and spent 20 percent more time being active later in the day. Since we are programmed to conserve cals, when we burn lots of them through exercise, our bodies may hoard them later—by moving less and eating more. So, two options: Cap your cardio at 30 minutes, four times a week. Or if you love a longer workout, keep moving later in the day to ensure your metabolism hums.

WHOLE GRAINS

People who eat them tend to be slimmer than those who don't. Why? These sturdy carbs require extra energy to break down. Their fiber also traps some of their cals, whisking them out of your body before they can be stored away as fat. Shoot for several servings a day, and sneak whole grains into snacks and desserts, says Amy Gorin, R.D., a nutritionist in New York City. "Add oats into smoothies or put a healthier spin on rice pudding by swapping in brown rice for white."

EAT MEALS, NOT SNACKS

We've long been told to eat frequently, in small amounts, to level blood sugar. But a new study found those who ate fewer, larger meals weighed less. How so? You burn more cals processing a larger meal than lots of little ones. Stick to noshing breakfast, lunch, and a small dinner, says study coauthor Gary Fraser, M.D., a professor of medicine at Loma Linda University in California.

DON'T CLEAN YOUR PLATE

"That means you're eating with your eyes rather than listening to your body's satiety cues," says Erin Palinski-Wade, R.D., author of The Belly Fat Diet for Dummies. "You almost always end up eating more than your body needs." Forgo the last 10 percent of each meal by leaving a few bites on your plate. Nutritionists estimate this trims almost 200 calories a day, helping you ax 10 pounds in six months.