Remember this number: A safe rate of fat loss is pounds per week, for average, healthy individuals. You can push this rate up to 4 pounds per week on rare occasions, but it's not sustainable.

Eventually, your body will hit a plateau and fat loss will slow. If you're dropping weight too quickly, on a fat burner or not, you could be losing lots of lean muscle mass. Unless you want to look like a shapeless coat hanger—and feel as healthy and athletic as one—you should rethink your fat-loss plan.

Set your weight-loss goals from week to week and month to month, not day to day. When you meet incremental goals over time, you'll stay more motivated and see great results from your program. Sure, some weeks you may not see any results—that's to be expected.

But with the help of a fat burner, your fat loss will stay on track over the longer term. Cycle your fat burner: Even the best thermogenic fat burner won't keep giving results forever.

They can also boost energy levels at the gym. But chronic usage can increase your tolerance," explains Krissy Kendall, Ph.

Once your body gets used to it, you're not going to see the same increase in fat oxidation or increase in metabolic rates. By stopping using your fat burner every now and then, you make sure it will still help you lose belly fat. The only problems she says, is that since caffeine is considered a drug, you can experience withdrawal effects when you stop taking it.

Kendall recommends staying off your fat burner for a couple weeks, then starting back up again—ideally at a lower dose that what you were taking before you stopped. Start at a low dose: Fat burners are designed specifically to give you the proper doses of various ingredients to support fat loss.

But that doesn't mean that the more of the ingredients you take, the more results you'll see. Supplement manufacturers state the serving guidelines and directions so you can have a way of measuring what dose works best for you.

It's always best to start with the lowest dose listed on the package and stay at that dose for at least two weeks. After that, you can determine if you want to bump up the dose to the higher end of the spectrum if it's listed on the packaging.

If the product lists only one serving size, don't go above it. Make muscle a priority: It's a common approach to simply take a thermogenic, hop on the nearest cardio machine, and dream of being smaller.

But your body deserves better than this approach! Along with your nutrition and supplements, you should follow a comprehensive training program that maximizes fat loss while also minimizing muscle loss.

When sustainable weight loss is the goal, muscle is your friend! It burns calories, gives your body shape, and allows you to stay active and feel good doing it. The most popular weight-loss programs in BodyFit share a common thread: they make you sweat, but also encourage a healthy overall body composition and muscle growth.

If you want to stay lean for the long term, you need more than just to "cut! As long as you take a reasonable approach to your overall nutrition and keep a watch on your stimulant intake, fat burners can be a safe way to increase your results.

Here are the biggest rules to keep in mind. Don't diet forever: To be clear, no, you don't need to be on a diet for the rest of your life to lose weight. As registered nutritionist Paul Salter explains in the article " Your No-BS Guide to Effective Weight Loss ," a concise timeframe is the best way to get results.

If you cheat on your plan occasionally, just get back to it and keep moving forward. After your diet, and once you cycle off of your fat burner, it's important to bump your calories back up to or above what is known as "maintenance," where your calories and calorie burn are roughly equal. One popular way to do this is what is known as a "reverse diet," where you gradually and systematically raise calories.

Registered dietician Katie Coles explains how in her article " The Ultimate Guide to Reverse Dieting. Don't go too low on calories: During your targeted diet phase, the key is to stay in a slight caloric deficit—that means consuming fewer calories than you burn.

But don't think that fewer is always better! Walk every day. One of the biggest mistakes people make when trying to lose weight is that they try to do too much too soon and get burnt out. An easy way to approach it: Commit to going for a quick, minute walk after dinner, and slowly increase the time as you become more comfortable with daily movement.

Begin strength training. To get started, lift weights at least two days per week and work up from there, says Gagliardi. Embrace healthy fats. If you want to lose fat, you have to eat fat the healthy kind, that is. Adding healthy fats, in the form of monounsaturated and polyunsaturated fats, can help you feel more satisfied with your meals.

Yasi Ansari , M. Load up on protein. This helps them grow bigger and stronger, nudging out body fat in the process. As a general rule of thumb, aim to get at least 70 grams of protein throughout the day, says Dr.

This is especially important before you exercise. The result? You eat more calories than you burn and end up with excess belly fat. To avoid feeling hungry after a workout, eat a snack with at least 12 grams of protein before exercising , says Dr. Then, eat a protein-rich snack that also includes some carbs, like a protein bar with whole grains.

Okay, now you can do some crunches. Aim to do ab work three or four times a week on non-consecutive days with at least 24 hours of rest in between sessions, says Gagliardi. During those sessions, you can start with simpler moves like crunches, bicycle crunches, and planks.

Even though you may only be directly targeting your abs three or four times a week, you should still be activating your core aka, tightening your ab muscles in every workout you do, says Gagliardi. There are tons of different ab workouts you can do right in your home. Try to limit your stress.

Stress can mess with every part of your body —but how you deal with it can make or break your weight loss goals. The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on.

Stress-eating can only lead to one thing: growing your belly rather than whittling it. Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos. Prioritize quality sleep. Case in point: One review and meta-analysis from the U.

found that people who slept 5. On top of that, they preferred to munch on fatty foods full of empty calories, like chips. Although it will vary from person to person on how much sleep you actually need to be most effective and therefore make progress toward your weight loss goals , the ideal number is typically seven or eight hours, says Dr.

Drink less alcohol. To lose weight, you simply have to consume fewer calories—but that can be tough when feelings of hunger start creeping in. Throwing off your internal clock might alter how your body processes food and lead to weight gain.

But what really stunned Chesler was the improvement in her cardiovascular ability. Before starting the Zero Belly Diet, Chesler's heart rate would typically soar to beats per minute bpm within moments of starting her exercise bike workout.

strolls, try out these exercises that can help burn abdominal fat in two weeks. Naturally sweet oatmeal recipes in Zero Belly Diet were the key to panelist Isabel Fiolek's dramatic pound weight loss.

So cook up some oatmeal and top it with some fruit. What's so special about this combination? Each provides soluble fiber that helps reduce blood cholesterol and feeds the healthy bacteria in your gut.

By doing so, you trigger your gut to produce butyrate, a fatty acid that reduces fat-causing inflammation throughout your body. Try these two-minute oatmeal recipes that'll make you an oatmeal fan forever.

If you want to make a simple swap that'll help you lose abdominal fat in two weeks, start eating red fruits over greens. That means Pink Lady over Granny Smith apples, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoids—particularly anthocyanins, compounds that give red fruits their color—calm the action of fat-storage genes.

In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes. For test panelist June Caron, incorporating fresh produce such as avocados was one of the best ways to lose abdominal fat in two weeks.

The year-old lost six pounds in the first week of following the program. Avocados are a double-whammy for losing abdominal fat. First, they're packed with heart-healthy monounsaturated fats aka good fats that dim your hunger switches.

Second, unsaturated fats like those found in avocados seem to prevent the storage of abdominal fat. These creative ways to eat avocado will help you up your intake. Test panelist Bryan Wilson, a year-old accountant, lost an impressive amount of weight in just six weeks on the program, and he attributes his success to the Zero Belly Diet shake recipes.

I crave sweet foods, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had. Protein drinks can help you burn abdominal fat in two weeks and they make a delicious, simple snack. But most commercial drinks are filled with chemicals that can upset your gut health and cause inflammation and bloat.

And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly Diet solution: Try vegan protein, which will give you the same fat-burning, muscle-building benefits, without the bloat.

Here's a complete guide to easy-to-digest plant proteins. You'll find lean, satiating protein in every single bite you take on the Zero Belly Diet.

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Let's work together to keep the conversation civil. It can also feel like the type of body fat which takes the longest time, and in fact, may be the hardest to go. While having some fat is healthy and needed for vital functioning , the one type of fat which accumulates around our belly is visceral fat, which builds up between muscle linings, organs and abdominal activity, and is quite dangerous.

Too much visceral fat or the one which is present on your belly is linked to a lot of health problems, including high blood pressure, inflammation, cardiovascular diseases, diabetes etc. Truth be told, there are a lot of products, supplements, detox drinks and even wraps hyped to burn away belly fat.

You could perform a number of core-targeting moves, planks or crunches but yet, spot-reduction fat loss, such as belly fat could be a near-impossible feat.

Simply put, it cannot 'magically' go away. In other words, one needs to focus on appropriate nutritional and fitness factors to lose weight and banish belly fat easy. If you are someone looking around to find the answers for yourself, here's what you need to know. Scientifically, you can start to see results and lose belly fat for yourself in something as little as 2 weeks time.

That being said, even if the timeline might be short, cutting around inches off your waistline could require a lot of hard work and following the right balance of diet and workout.

For that to happen in the right manner, there are a lot of key specifics which need to be fixed first. We give you a lowdown for the same. When it comes to the numbers, the calorie requirements tend to differ for men and women, depending on their age as well.

On average, to target belly fat, ensure that you eat somewhere around calories a day, and manage to create a calorie deficit which will help you burn fat the right way.

Experts also say that fat loss and inch loss also greatly depend on a person's capability- increased activity and more calorie reduction will definitely help you see results a little bit faster.

A calorie deficit is crucial to targeting belly fat and losing weight in an optimum manner. But how exactly do you achieve that? The more you work out, the more calories you stand to burn. Coming to the food options, there is no single belly-busting food that can help you.

A good way to start off would be by making some simple meal swaps or cutting out your regular snacks. Liquid calories could be a big contributor too. Ditch out sugary drinks, alcohol and heavy smoothies for simpler, low-calorie drinks.

When it comes to the food groups, minimize your consumption of refined carbs. Refined ones, in particular, have been linked to more rampant visceral fat levels.

Replace them with good carbs, pack in some protein when you do so. A lot many studies have repeatedly found that adding protein to a weight loss diet helps people lose more fat and create lean muscle mass.

That being said, some exercises and workout regimes have been found to be more effective when it comes to losing belly fat than others. Researchers over the years have shown that instead of solely relying on cardio for faster fat loss, forms like resistance training, aerobics, weight lifting, HIIT High-Intensity Interval Training could be doubly more effective in helping you sweat off the fat, build abs and get the desired shape you want.

If you are on a mission to ditch belly fat, tracking your progress is important. However, it may not always be the best way to measure improvements.

Simply relying on a scale may not be the most effective measure. Losing belly fat is much more than just losing weight. It can also become discouraging to constantly refer to scale results when your emphasis is on spot reduction.

Instead, what works better is to make use of a good waist tape measure. Aim to get weekly readings. To get the most accurate and right readings, ensure that you keep the tape wrapped around your waist at the same place, or around the belly button.

The tape should feel snug, and not tight enough to pinch your skin. Most of all, instead of opting for fad foods and diet to bust belly fat, remember to do so in a healthy, sustainable manner.

There's never a one-size-fits-all approach that works. Focus on making choices that benefit your body, which make you feel good do not deprive you and most importantly, is patient and consistent with your progress.

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Hairstyles to steal from Samantha Ruth Prabhu. A thousand year old Mahavir statue has been discovered in Tamil Nadu! Pulwama attack: Why India observes 14th February as Black Day. Second, unsaturated fats like those found in avocados seem to prevent the storage of abdominal fat. These creative ways to eat avocado will help you up your intake.

Test panelist Bryan Wilson, a year-old accountant, lost an impressive amount of weight in just six weeks on the program, and he attributes his success to the Zero Belly Diet shake recipes. I crave sweet foods, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had.

Protein drinks can help you burn abdominal fat in two weeks and they make a delicious, simple snack. But most commercial drinks are filled with chemicals that can upset your gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect.

The Zero Belly Diet solution: Try vegan protein, which will give you the same fat-burning, muscle-building benefits, without the bloat. Here's a complete guide to easy-to-digest plant proteins. You'll find lean, satiating protein in every single bite you take on the Zero Belly Diet.

The muscle-building macronutrient is fundamental to the plan for how to lose abdominal fat. Plus, eggs happen to be one of the easiest and most versatile delivery systems in the universe. They're also the best dietary source of a nutrient called choline.

Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver. That's why eggs are one of the best foods for weight loss. One Zero Belly Diet recipe, a breakfast hash with sweet potatoes and fresh farm eggs, became test panelist Morgan Minor's go-to breakfast, and after just three weeks on the program, the female firefighter was proof that the plan is full of best ways to lose abdominal fat.

One of the plan's top tips for how to lose abdominal fat? Start each day by making a large pitcher of "spa water"—that's H20 filled with sliced whole lemons, oranges, or grapefruits—and make a point of sipping your way through at least eight glasses before bedtime.

Citrus fruits are rich in the antioxidant D-limonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick.

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Use limited data to select content. List of Partners vendors. Health and Wellness Weight Management. By David Zinczenko David Zinczenko. David Zinczenko is internationally recognized as the leading voice in health, fitness, nutrition and weight loss and is the 1 New York Times bestselling author of 25 books in 15 languages, with more than 10 million books in print.

Dave created the Eat This, Not That! series and the Zero Belly Diet franchise, as well as The Abs Diet series and the 8-Hour Diet. Formerly the Editorial Director of Men's Health, Women's Health and Prevention, and the General Manager of Rodale Books, Zinczenko is also the Founder and CEO of Galvanized Media, a company helping define the new era of healthy living.

He grew up in Bethlehem, PA, where he's in the Hall of Fame, and attended Moravian College, home of The Zinczenko Center for New Media. Shape's editorial guidelines.

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No better time for a fantasy football mock draft! With the dust settling from the Super Bowl, fantasy football analyst Matt Harmon examines what's next for the Chiefs and 49ers. Sign in. Close this content. Suzy Forman. That can make it more challenging to maintain a healthy weight.

For example, when men are in their 50s, they need about fewer calories a day than they do when they are in their 30s.

Genes can contribute to an individual's chances of being overweight or obese too. It also plays a role in where the body stores fat.

Drinking alcohol can lead to what's sometimes called a beer belly, but beer alone isn't to blame. Drinking too much alcohol of any kind can add to the problem. If you drink alcohol, do so only in moderation. For men, that means up to two drinks a day. The less a person drinks, the fewer calories, and the less likely belly fat will build up over time.

For men, a waist measurement of more than 40 inches centimeters signals an unhealthy amount of belly fat and a higher risk of health problems. In general, though, the greater the waist measurement, the higher the health risks.

You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat.

The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips:. Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss.

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Show references Perreault L. Obesity in adults: Prevalence, screening, and evaluation. Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences. Understanding adult overweight and obesity.

National Institute of Diabetes and Digestive and Kidney Disorders. Department of Health and Human Services and U. Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans.

Department of Health and Human Services. Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine.