First, everyone should drink plenty of water —your body needs it to run properly. And there's a bonus in doing that for people who are aiming to lose weight. Water helps suppress our appetite, boost our metabolism, give us energy, and make exercise easier and more efficient.

It really is nature's miracle drug. If plain water just doesn't appeal to you, try adding fresh fruit to it, or sip on tea. Research indicates that drinking tea—black, green , or white—is also associated with lower BMIs and less body fat.

Ease up on the processed food. If you're looking at the label on a food item, and you don't know what half the ingredients are, it probably means it's overly processed.

Processed foods do nothing for you outside of creating a favorable environment for gaining fat , including visceral fat, which is the scary kind that sits on your organs. If you have trouble managing particular treats—maybe it's chips, maybe it's cookies, maybe it's Poptarts because, same —keep them out of your home or office cabinets.

It's not about willpower; it's about being realistic. Instead, buy healthy snacks—like jerky or trail mix—for your glove compartment or desk drawer so you're prepared at all times.

Fruits and vegetables fill you up, provide plenty of fiber and have few calories. If you have trouble adding vegetables to your routine, start every meal with a salad.

Salad provides bulk to help fill you up so that you eat less calories overall. Or try this hack to get a day's worth of healthy greens in 14 minutes. No smoothie required. Although some people fear fructose, fruit will not make you gain weight, and that includes the so-called "high sugar" fruits like bananas and melons.

Develop an exercise plan that includes heavy weights. Maintaining muscle mass takes more energy to do than maintaining fat, so our bodies burn more calories at rest. In short, build more muscle, burn more calories.

Make sure to cut down on rest time between sets. This keeps your heart rate elevated, causing an increase in calories burned. Use these tips to lift heavy the smart way. Study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity.

Why not crush more calories while getting out of the gym quicker? If you're ready to jump right in, try this 5-minute burner on for size. Your exercise plan—whether you're aiming to lose weight or not—shouldn't just focus on one area of your body. Instead, incorporate exercises that use your whole body.

Think: squats , deadlifts , and chin-ups. With full-body exercises, you're engaging more muscle groups, making your body work harder. You'll get more bang for your buck out of each workout.

Start here , no equipment needed! There's no better way to find out what you're putting in your mouth then by writing it all down. Tracking foods will help you realize how much you're actually taking in a day.

It puts things into perspective. Use a free app, like MyFitnessPal , which makes it easy to log from anywhere. A study review published in the American Journal of Clinical Nutrition showed that those who ate breakfast were more successful with long-term weight maintenance.

Other research has shown the same for weight loss. Grab Greek yogurt, a piece of fruit and handful of nuts, make a smoothie, down some hard-boiled eggs or scramble them.

It doesn't have to be fancy. But may we point out the absolute best way to make scrambled eggs? It's also the easiest. Then eat progressively less throughout the day. A study published in the journal Nutrients showed that eating most of your calories earlier in the day positively influences weight changes.

As the study quotes philosopher Mairmonides: "Eat like a king in the morning, a prince at noon, and a peasant at dinner. This means not sitting in front of a computer, TV, or phone all day. Stand and you'll burn more and be more productive. Find high table to put your laptop on so you can stand while working.

Take the stairs instead of the elevator. Park in the back of the parking lot at the grocery store. Take a walk during lunch. Small movement changes add up big time. Research has found that just increasing your step count daily, without other added exercise, has aided in weight loss.

This won't make or break success, but every little bit helps when it comes to physical activity. A good rule of thumb: standing is better than sitting, and walking is better than standing. If you do, you'll opt for the bad stuff instead of sticking to your list. In fact, you'll buy "more calories, not more food" according to a JAMA Internal Medicine study.

Even short term fasting can cause bad decisions at the story. Plan your shopping around a meal. Have dinner, and then hit the store later. Less crowds that way anyway! Or, if you're willing to add the extra price, order your groceries online.

That way you have to consciously click what you want instead of just reaching for it. It doesn't take a rocket scientist to understand why adding vegetables to your diet will help you not only lose weight , but it will provide your body with tons of nutrients. It's easy to make side dish swaps for veggies when you're at home, but it's tougher when you're out and about.

The good news is restaurants will often allow you to substitute the fries or chips with steamed veggies. Usually without an up charge too. All you have to do is ask.

You'll save calories and lower your risk of heart disease. When we fry things, we're dipping our foods in tremendous amounts of oil that latch onto whatever we're making, adding not just calories, but unhealthy fats to it. Baking just uses heat, and adding oil is a choice, not a necessity, to the cooking process.

Or try an air fryer—you can even make just about anything in it. You can also use the fat-burner in your backyard: the grill, which offers plenty of flavor without the need for frying. Find the best grill gear here.

No, really. A study in the International Journal of Obesity found those who laughed hard for approximately 10 to 15 minutes each day burned an additional 10 to 40 calories a day. On top of that, laughing has so many other mental health benefits. So, ward off the extra pounds and depression by putting on your favorite comedy flick tonight.

If you're feeling like a change in diet isn't for you, maybe a change in portion size is. It's possible to lose weight just by changing how much you eat, but not changing what you eat. This means opting for an entree instead of an entree and an appetizer.

Avoid buffets and try to leave something on your plate at the end of the meal. Consider splitting a meal with your dinner companion, or skip dessert.

There are so many ways to cut down how much you eat, without having to cut out some of your favorite foods. Social influence can be both good and bad for your weight loss journey. When it comes to going to social events, the temptation is high.

You're more likely to munch mindlessly, even though you may not be hungry. So take a step away, and hang out on the other side of the room. Or, if you're really feeling dedicated, try to eat BEFORE you head to the event.

You're more likely to choice a healthy meal at home, and you'll avoid making bad snacking decisions at the event if you're already full. Like we said— social influence can be good too. If you commit to losing a few pounds with a friend, you're more likely to keep going.

Accountability is key with lifestyle changes. Try to convince a spouse to do it with you. If you grocery shop together, and eat a fair amount of meals together, you'll have a partner in crime to make only good decisions. Steps, steps, steps. It's all about adding to your step count to help those activity metrics.

A daily doggo walk is better for both him and you than just letting him out the back. Plus, he'll love you even more. If you don't have a pet, offer to walk a neighbor's dog or take this as your excuse to rescue one.

You're welcome. And, when you think about how calories is only about 14 almonds or one apple, it makes the amount more fathomable. Pro tip: using smaller plates and bowls is scientifically proven to help you eat less, since it makes less food seems like more.

Similarly, eating slower can cut out extra calories since it takes approximately 15 to 20 minutes for your stomach to sense it's full. Have we mentioned the benefits of getting your steps in yet? Well, here's another reminder. If you're lucky enough to live close to your pharmacy, grocery store, or hardware store, take advantage and walk or bike.

You'll get fresh air, burn a few calories and get your heart rate up. Buy a pedometer, or track it on your smart watch , and aim for at least 10, steps each day.

Plan ahead. A majority of these tips will require a plan. Plan ahead to eat before you go out to a party. Plan ahead to have a meal before you hit the grocery store. Plan ahead to meal prep food that's baked instead of friend.

It all comes back to setting yourself up for success in weight loss, and weight maintenance. If you fail to plan, you plan to fail.

If you're looking for some weight loss inspiration, look no further. These transformation photos will have you jumping into the gym before you know it.

Taking photos can be a great way to inspire yourself along your journey. Some days can be discouraging, and it's helpful too look back on how far you've come.

You'll be amazed at the progress you've made when you revisit the photos later. Your pizza, wings, beer and football-on-the-couch-all-day friends are fun for somethings, but not everything.

Research has suggested that friends can enhance or hurt success. Join a running club or try out a group fitness class to make some active friends. It's not selfish to want to make yourself better. Though it may feel uncomfortable to choose yourself over family or friends, it's important to make sure you're the best you can be to be able to care for others.

Prioritize self care to keep yourself in a good headspace, and be selfish with your time. Your friends and family will understand if you skip out on a few things to hit the gym. Fiber fills you up and helps you stay full, and it keepseverything moving smoothly when it comes to digestion.

According to the Mayo Clinic , men should aim for 30 to 38 grams of fiber per day. Avocados, lentils, oatmeal, raspberries, peas, and whole-wheat spaghetti are all great sources of fiber.

If you struggle to get enough in, your doctor may recommend a supplement. The sugar presentations in middle school health class on soda are, unfortunately, very real.

These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9. To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats.

These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat to increased belly fat gain. Alcohol can have health benefits in small amounts, but it can be harmful if you drink too much.

Research suggests that too much alcohol can contribute to belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size.

One study on alcohol use involved more than 2, people. Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excess alcohol intake has been associated with increased belly fat.

High protein intake increases the release of the fullness hormone peptide YY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:.

Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol , also known as the stress hormone.

Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in activities that relieve stress.

Practicing yoga or meditation can be effective. Stress may promote fat gain around your waist. These include heart disease, type 2 diabetes, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even natural sugars, such as real honey , should be used in moderation.

Excess sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.

Aerobic exercise cardio is an effective way to improve your health and burn calories. Studies also show that it can be an effective form of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week However, researchers also noted that changes in visceral belly fat were not significantly different between either group Aerobic exercise is an effective weight loss method.

In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.

Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables. Resistance training, also known as weightlifting or strength training, is important for preserving and gaining muscle mass.

Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.

Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight.

Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options.

Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake.

This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients.

Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.

Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health.

Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.

Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.

Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed.

Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.

Intermittent fasting has recently become very popular as a weight loss method. One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.

One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.

Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.

Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat.

The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 ,

Body mass index BMI is a measurement that works out if you're a healthy weight for your height. Use the BMI healthy weight calculator. You do not have to do everything at once, try one thing at a time and find what works for you.

get active for minutes a week — you can break this up into shorter sessions. aim to get your 5 A Day — 80g of fresh, canned or frozen fruit or vegetables count as 1 portion. swap sugary drinks for water — if you do not like the taste, add slices of lemon or lime for flavour. cut down on food that's high in sugar and fat — start by swapping sugary cereal for wholegrain alternatives.

share your weight loss plan with someone you trust — they can help motivate you when you have a bad day. do not stock unhealthy food — popcorn, fruit and rice cakes can be healthier alternatives. do not skip meals — you might end up snacking more because you feel hungry.

Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease. Instead, people can consume monounsaturated fatty acids MUFA or polyunsaturated fatty acids PUFA , which are types of unsaturated fat.

In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.

Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis. Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

People can also keep track of their body mass index BMI using a BMI calculator. Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. One hour of moderate-intensity activity per day, such as brisk walking, is ideal.

If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of minutes every week. People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity.

This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle. In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:.

Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen. However, prior medical evaluation may be advisable for some people, including those with diabetes.

Anyone who is unsure about safe levels of exercise should speak to a healthcare professional. It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol.

Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor.

Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water. Therefore, people should avoid estimating a serving size or eating food directly from the packet.

It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion. These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.

Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat. People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste.

Making a meal last for 20 minutes allows the body to register all of the signals for satiety. Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television.

Others have trouble passing a bowl of candy to someone else without taking a piece. By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.

Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss. People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals.

Most research recommends between — minutes of moderate to vigorous exercise weekly, or roughly 20—40 minutes of cardio each day Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

SUMMARY: Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass. Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason. The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids One large study with over 58, people found that increased caffeine intake was associated with less weight gain over a year period Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2, people To maximize the health benefits of coffee, skip the cream and sugar.

Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up. SUMMARY: Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss. High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.

Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss. One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4. HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.

For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time. You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between. SUMMARY: HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise.

Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health. In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.

One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo Another small study showed that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and weight gain Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.

Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day. Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.

SUMMARY: Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage.

As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and a disruption in the production of thyroid hormones 54 , 55 , Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath Treating iron deficiency can allow your metabolism to work more efficiently and can fight off fatigue to help increase your activity level.

One study even found that when 21 women were treated for iron deficiency, they experienced reductions in body weight, waist circumference and body mass index Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.

You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.

SUMMARY: A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss. Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.

One review looked at the effects of intermittent fasting, including alternate-day fasting — a method that involves alternating between days of fasting and eating normally. Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.

SUMMARY: Intermittent fasting has been shown to reduce body weight and body fat and may help preserve muscle mass when combined with resistance training. There are plenty of options available to help you shed excess fat and improve your health. Incorporating some healthy habits into your routine and switching up your diet can make a big difference.

Even minor changes to your lifestyle can have powerful effects on fat burning.