10 Supplements You Didn't Know Could Burn Fat

We all know one of the biggest reasons guys make their daily trek to the gym: Burning off (and keeping off) the little layer of fat that hides your hard-earned gains. But if you want to really make sure those few pounds of fat are gone for good, consider some help from supplements.

Supplements work through a number of mechanisms to help your body burn more fat. To maximize their effectiveness, combine ingredients that work in tandem to enhance both fat release and elimination. Here, we break down the most popular fat-burning ingredients by their mode of action. Find out here which ingredients to look for in a commercial fat burner, or build your own synergistic stack.

1. Caffeine
When you think of this popular stimulant, you'll likely think of the buzz you get and how it ramps up calorie burning. While caffeine does torch calories, its main benefit is that it binds to the receptors on your fat cells.

This is particularly effective when caffeine is taken before workouts, as several studies have confirmed. Take 200–400 milligrams of caffeine between meals two to three times per day; take one dosage 30–60 minutes prior to training-day workouts.

2. Yohimbe
Yohimbine is extracted from the bark of the yohimbe tree in Central and West Africa. In addition to boosting libido, yohimbine aids fat loss by increasing the amount of fat that gets released from your fat cells, much like caffeine does. A dose of yohimbe contains 5-20 milligrams; take this two to three times per day. One dosage should be consumed 30-60 minutes prior to training-day workouts.

3. Greentea Extract
Green tea extract is a real no-brainer. It aids fat loss by boosting the number of calories you burn each day. The active ingredients in green tea that are responsible for the fat-burning effect are catechins, particularly one known as epigallocatechin gallate (EGCG). Take about 500–1,000 milligrams of green tea extract (standardized as EGCG) two to three times per day. Take one of those dosages 30–60 minutes prior to training-day workouts.

4. Synephrine
This is one of the active ingredients in the bitter orange plant (Citrus aurantium). Synephrine works by boosting the metabolic rate (the number of calories you burn). Take about 5–20 milligrams of synephrine two to three times per day, having one of those doses 30–60 minutes prior to workouts.

5. Capsaicin
Commonly found in chili peppers, this natural plant chemical increases the amount of calories your body burns, thanks to its ability to raise epinephrine levels. A study from the University of Oklahoma found that subjects who took a supplement that contained both capsaicin and caffeine burned more calories both during exercise and afterward.

Look for capsaicin or cayenne pepper supplements that list Scoville Heat Units (SHU), and take about 40,000–80,000 units. Take the supp 30 minutes before meals two to three times per day. One of those doses should be taken 30–60 minutes prior to workouts.

6. Olea Europaea Extract
This is the scientific name for olive leaf extract, and one of its most important ingredients is a chemical known as oleuropian. Oleuropian is not only a powerful immune-boosting antioxidant, but also proven to boost norepinephrine levels—raising the amount of calories and fat burned. Take about 500 -1,000 milligrams of olive leaf extract two to three times per day with meals.

7. Carnitine
This amino acid-like molecule is a critical component of the complex transportation system that brings fat into your cells' mitochondria, where it gets burned up and transformed into energy. Several studies confirm that supplementing with carnitine increases the amount of fat burned by the body. Take 1-3 grams of carnitine in the form of L-carnitine, L-carnitine L-tartrate, or acetyl-L-carnitine, two to three times per day with meals, allotting one dose for your pre-workout meal and another for your post-workout meal.

8. Conjugated Linoleic Acid (CLA)
CLA is a naturally occuring group of healthy fats, specifically omega-6 fats. Numerous research studies confirm that CLA enhances fat loss while simultaneously boosting muscle growth and strength. Take 1-3 grams of CLA with breakfast, lunch, and your last meal or shake at night.

9. Fucoxanthin
This difficult-to-pronounce chemical gives brown seaweed its brownish, olive-green color. When taken as a supplement, this carotenoid turns on genes that increase the number of calories burned. It also turns off genes that increase fat-cell growth. Research in humans and animals shows that this increase in calorie burn and subsequent inhibition of fat-cell growth leads to significant fat loss over time. Take about 200 milligrams two to three times a day.

10. Fish Oil
This source of essential omega-3 fats provides both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fats have been found to turn on genes that increase fat burning while turning off genes that decrease fat storage. Take 2-3 grams two to three times per day with meals.

21 Day Detox Diet Menu

A 21-day detox diet usually is used for weight loss, but is also cleanses your system of toxins. The 21-day detox diet menu plan that can be combined with other herbal detox products. However, before you begin any diet, consult a doctor to make sure this diet is correct for you and safe.

Breakfast
Start your day with a healthy breakfast. When on the 21-day diet you can have a bowl of cereal of your choice. The recommended type of cereal is one with fruit and fiber and whole grains and oats. Use 1 percent skim milk or fat free milk. Also, drink one glass of water. You also may have a cup of coffee.

Mid-Morning
Eat snacks to curb your appetite during a long day and help you to feel full between breakfast and lunch. Instead of eating a doughnut or a muffin or other snacks that are full of sugar, choose a slice of wheat or whole grain bread with low-fat peanut butter. Peanut butter is a nutritious snack because it contains fairly high quantities of dietary fiber which helps in regulating both blood cholesterol and blood sugar levels. Your mid-morning snack should also include an orange and two cups of water to help keep you full.

Lunch
Have a hamburger made with lean ground beef on a toasted whole wheat or whole grain bread and a slice of low fat cheese of your choice for lunch. Add a cup of turkey and rice flavored healthy soup that’s low in sodium. Drink an additional 16 ounces of water.

Afternoon Snack
Eat one large Fuji apple for an afternoon snack and drink 8 ounces of water. Eat an afternoon snack to help keep you full before dinner. Eating an afternoon snack can help prevent you from getting too hungry during dinner.

Dinner
For dinner, your meal includes tomato herb chicken with steamed cabbage and broccoli and 8 ounces of water. The ingredients that you’ll need are1/4 cup of fat free chicken broth, one small chopped onion, two minced garlic cloves, an 8 ounce can of tomato sauce, 1/2 a cup of light corn syrup, 1/4 cup of red wine vinegar, 1/2 teaspoon of dried oregano, 1/2 teaspoon of dried basil, 1/4 teaspoon of white pepper and four boneless and skinless chicken breasts. This recipe feeds four people. Heat the broth over medium heat in a large, nonstick skillet and saute the onion and garlic for about two minutes. Add the rest of the ingredients except for the chicken and bring the mixture to a boil. Reduce the heat and stir occasionally. Add the chicken and let it simmer until it is cooked. You can have dessert totaling 130 calories such as a light, low-fat pastry.

How to Use Aloe Vera for Weight Loss

Taking an aloe vera gel complex for eight weeks may help with weight loss in people who are obese or pre-diabetic, according to a study published in Nutrition in September 2013. The Center for Science in the Public Interest doesn't recommend internal use of aloe, however, because of the potential for serious adverse effects. Speak with your doctor before using any aloe vera product internally.

Potential Risks
Consuming aloe vera gel is safer than consuming aloe vera latex, but not all products specify which parts of the aloe plant are included. Aloe latex can cause vomiting, diarrhea, stomach pain, blood in the urine, kidney problems, muscle weakness, low potassium and heart disturbances. Aloe may lower blood sugar levels and can make intestinal conditions or hemorrhoids worse. It can interact with medications, including blood thinners, laxatives, diuretics and diabetes medications. Taking aloe internally may also increase your risk for hepatitis and cancer, according to the American Cancer Society.

A Healthier Alternative
Make diet and lifestyle changes in a healthier way to lose weight. Increase your physical activity levels and eat fewer calories. The University of Illinois at Urbana-Champaign recommends filling up on vegetables, fruits, lean protein and whole grains and limiting the amount of refined grains, desserts, fatty foods and sweets you eat so that you get all the nutrients you need while consuming fewer calories. You need to create a deficit of 500 to 1,000 calories per day to lose 1 to 2 pounds per week, which is a healthy rate of weight loss.

Green Tea Dosage for Weight Loss

Green tea is an increasingly popular weight loss supplement. Not only is it able to rev up your metabolism and help burn fat more effectively, it also has great antioxidant properties, attracting free radicals within the body and removing them before they damage healthy tissue. Whether in pill or tea form, green tea extracts can lead to weight loss, but just how much do you need to take to see the benefits?

Brewed Green Tea Dosage
Green tea has been used in China for 5,000 years as a medicinal remedy for such conditions as arthritis, high cholesterol and even cancer. Most people enjoy a nice, hot cup of tea, but few realize that switching to green tea can actually boost the metabolism. The epigallocatechin gallate (EGCG) in green tea has been shown to boost metabolism and help the body burn up to 80 more calories. The recommended dosage for brewed tea is five cups a day, or a cup of tea with each meal and snack. It may seem like a lot, but since an average coffee mug holds 8 ounces, drinking five cups will knock out a majority of your daily fluid intake, while helping you lose weight.

Green tea contains caffeine, which can help stimulate the metabolism; however, the amount of caffeine is significantly less than coffee, at about 30 to 60 milligrams per serving, as compared to coffee's 100 milligrams. Caffeine does assist the body with fat burning, but if you are sensitive to caffeine, don't drink the tea close to bedtime. Give your body about five hours to metabolize the caffeine and flush it from your system so you're not wide awake all night.

Green Tea Supplements
If you do not want to drink 40 ounces of green tea a day, you can purchase green tea extract pills. There is no consensus within the medical community on a recommended dosage for green tea in supplement form, but a supplement that gives you 300 milligrams a day has been shown to boost metabolism, according to a study done recently by Dr. Venket Rao, professor emeritus at the Department of Nutritional Sciences at the University of Toronto and Dr. Kathee Andrews. The study proved that individuals taking approximately 270 milligrams of EGCG and 3,400 milligrams of conjugated linoleic acid (CLA), both active ingredients in green tea, did show noticeable weight loss. Taking 300 milligrams of green tea extract will give you the amount of EGCG and CLA that you need to lose weight. An earlier study in the journal Phytomedicine showed a weight loss of about two pounds per month for participants who included green tea in their diets.

Where To Find Green Tea
Green tea can be found in most grocery and health food stores. It is available in tea form, both in bagged tea and loose leafed, as well as in pill form. If you have trouble swallowing all the pills required, or five cups of tea per day is too much, alternating the methods may be the best solution. Note, however, that green tea is most effective when consumed without sweeteners, so put away the sugar, artificial sweeteners and honey.

Most green teas and green tea supplements are reasonable for any budget. With the tea and supplements costing less than $10 each, it is a cost-effective addition to any weight-loss program. Green tea also can be purchased online through tea emporiums, but it will cost more, upwards of $30, for loose-leaf products. However, if you're wanting premium taste and quality, it may be worth the extra money.

As with any diet program, it is best to consult a physician first. A professional can instruct you on how to properly structure your diet to fit your particular needs.

Olive Oil & Lemon Flush for Weight Loss

A one-day olive oil and lemon flush promotes a healthy digestive tract and weight loss. After the flush, you can incorporate these same essential ingredients in your day-to-day life to keep the digestive tract clean. This can lead to permanent weight loss and a healthier heart.

Olive Oil
Olive oil is high in monosaturated fat. This is a good fat compared with saturated fat and can lead to weight loss and healthier digestion. According to the Food and Drug Administration, monosaturated fat is heart healthy and low in cholesterol. It is also more satisfying than saturated fats, such as butter, which can help you eat less. This is one of the main ways olive oil promotes weight loss when included in a healthy diet. This healthy oil can also reduce the level of insulin in the body and allow cells to release more fat which can then be eliminated. Use organic, 100 percent extra virgin and unrefined olive oil because it is pure and contains all of the healthy properties.

Lemon
Lemon is an acidic citrus fruit. It has antibacterial properties and aids in digestion. It is a key ingredient in many liver and digestive-tract flushes. The acidic enzymes in lemons trigger digestion. Put a dab of lemon juice on the tongue, or lick a lemon. This increased salivation is a signal that digestive juices are being activated. The antibacterial agents cleanse the digestive tract. Lemons are also high in vitamin C. Vitamin C in the body's cells fights the accumulation of excess fat, so lemon is helpful in promoting weight loss.

Flush
The olive oil and lemon flush is designed to clean the liver and digestive system and encourage weight loss. You will need quarter cup of extra virgin olive oil and one fresh lemon. Throughout the day eat only raw fruits and vegetables and drink ample amounts of water (ideally about 10 cups). An hour before bed, squeeze the fresh lemon to yield about two tablespoons of lemon juice. Mix lemon juice with a quarter cup of olive oil and drink the mixture. After the flush, resume normal healthy eating. Take 2 tablespoons of extra virgin olive oil with a squeeze of lemon juice nightly for continued health benefits.

Lime Water for Weight Loss

Adding lemon or lime juice to water is a simple strategy to help drop pounds and cleanse your body of unhealthy toxins. Squeeze some citrus flavor into water for an easy, natural way to lose weight.

Method
Add 1 oz. of juice to 8 oz. of water. This amount of juice equals about half a lemon or a whole lime.

Diuretic Properties
Lemon and lime juices are natural diuretics, so adding them to water helps flush the body of excess fluids. This can help relieve bloating and constipation.

Digestion
The citric acid in these fruits can also help the liver to produce more bile, which aids in better food digestion.

Appetite Reduction
According to the Mayo Clinic, the traditional advice of drinking 64 oz. of water a day may be an overestimation. But drinking a lot of water can help you feel full, which reduces the amount of food you eat and leads to weight loss.

Warning
If lemon or lime juice is consumed without being diluted in water, it can damage the enamel of your teeth.

10 Presciption Diet Drugs

If you are significantly overweight or have been struggling with weight loss for an extended period of time, it may not be enough to simply change your eating habits or increase your physical activity. Consequently, your doctor may suggest a prescription diet pill to help treat obesity and some of the dangerous medical conditions it can cause. These diet pills may be prescribed for short-term or long-term use, and have been said to be effective when combined with healthy eating and regular exercise.

Phentermine
Phentermine is an appetite suppressant that is generally prescribed for short-term use. This pill decreases the appetite and intensifies the feeling of being full. It works by increasing serotonin. It is fairly inexpensive, compared to other types of prescription diet pills. Common side effects include diarrhea, restlessness, insomnia and sexual problems.

Meridia
Meridia is an appetite suppressant that increases serotonin, dopamine and norepinephrine in the brain. It is prescribed for short-term use and recommended for patients with obesity-related illnesses including high blood pressure and diabetes. Common side effects include abdominal pain, anxiety, dizziness, headache and nausea.

Xenical
Xenical works by blocking about 30% of dietary fat from being absorbed. It can be prescribed for short-term or long-term use and works best in conjunction with a healthy diet. Side effects include oily leakage, stomach pains, gas and fecal urgency.

Adderall
Although more commonly prescribed to treat ADD, Adderall suppresses appetite and is sometimes prescribed as a weight loss drug. It is an amphetamine and therefore has the potential to be addictive. Common side effects include dizziness, nausea and heartburn.

Bontril
Bontril is a short-term appetite suppressant that should definitely be combined with a healthy diet. It has been noted that many patients who take Bontril regain the weight they lost when they stop taking it. Some patients can build a tolerance to Bontril, and common side effects include restlessness, anxiety, dry mouth and changes in sex drive.

Didrex
Didrex is a short-term diet pill that works similarly to an amphetamine and suppresses the appetite. Anxiety, restlessness, insomnia and headaches are common side effects.

Adipex-P
Adipex-P is a popular kind of phentermine and works to emulate adrenaline, increase heart rate and decrease appetite. Side effects include diarrhea, restlessness and insomnia.

Ionamin
Ionamin is a diet pill that is often prescribed to patients with especially weak stomachs. It acts similarly to an amphetamine and can cause side effects like anxiety and sleeplessness.

Tenuate
Tenuate is an appetite suppressant that is prescribed to patients with extreme obesity and can help patients who also struggle with high cholesterol, heart disease and hypertension. Side effects include constipation, nausea and vomiting.

Sanorex
Sanorex depresses the appetite and is prescribed for short-term use. Common side effects include dizziness, nervousness, anxiety and stomach problems.

Warnings
Prescription diet pills should only be taken exactly as directed by a doctor or pharmacist. Pregnant women should not take diet pills. If you experience any side effects, speak to your doctor immediately.

Corn Meal Weight Loss

Corn meal is a staple food in North and South America, often used to make tortilla, tamales, fried bread and Mexican drinks. It is essentially made from grinding dried corn kernels into fine, medium or coarse particles. It can be yellow, blue or white, depending on the corn used and it lends a sweet, robust flavor to anything from corn muffins to polenta. Whole grain corn meal includes bran, germ and endosperm of the corn. When eaten in moderation, it can also help achieve weight loss.

Anti-obesity Anthocyanins
Corn is an excellent source of vitamin B1, vitamin B5, folate, dietary fiber, vitamin C, phosphorous, manganese and more. According to the website baking-management.com, milled yellow corn--such as corn meal, grits and corn flour products--are especially rich in antioxidants, especially carotenoids such as lutein. Carotenoids belong to a class of colorful antioxidants, known as anthocyanins. According to the Journal of Agricultural and Food Chemistry (nutraingredients.com), researchers from Japan revealed that both in vitro and in vivo experiments showed that anthocyanins have a significant potency against fat cells and could be used to prevent weight gain. Anthocyanins influenced the function of fat cells and can be used to prevent metabolic syndrome, a condition characterized by central obesity, hypertension, and glucose and insulin metabolism.

Fiber
According to the Mayo Clinic, dietary fiber provide essential health benefits. It can promote colon health, relieve constipation, lower cholesterol, regulate blood sugar and weight loss. Fiber helps weight loss by inducing satiety (a feeling of fullness) which makes you stay full for longer periods of time, thereby preventing unnecessary eating. In addition, high-fiber foods are less energy dense, meaning they have fewer calories for the same volume of food. Since 1 cup of whole grain corn meal yields about 10 grams of dietary fiber, it makes sense that incorporating corn meal into your diet will help stave off hunger and trim the waistline in the long run.

Resistant starch
Corn contains a kind of carbohydrate called resistant starch. Unlike the typical carbohydrates that get stashed away as body fat, if you eat more than you can burn, resistant starch avoids digestion and ends up in the large intestine, where it gets fermented. This process produces beneficial fatty acids, especially one called butyrate, which blocks the body’s ability to burn carbohydrates. Janine Higggins, Ph.D., nutrition research director for the University of Colorado, said “This prevents the liver from using carbs as fuel and, instead, stored body fat and recently consumed fat are burned.” More body fat burned means less weight gain.

Using corn meal in your diet
To tap into the many fat-busting qualities of corn meal, try including corn meal in your diet. Use them in your baking—corn muffins, cornbread, corn pancakes. Combine cornmeal and seasonings as breading for fish, chicken, or hot dogs. Coarser versions of cornmeal can be used to prepare polenta, a nutritious alternative to carbohydrates. It can also be used to sprinkle the bottom of baking pans to prevent foods from sticking. For more ideas, check out 100 cornmeal recipes at foodnetwork.com.

10 Reasons Your Belly Fat Isn't Going Away

Lose the pudge
A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs. But too much fat is anything but healthy. Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokines—chemical troublemakers that travel to your blood vessels and organs, where they cause inflammation that can contribute to problems like heart disease and diabetes. The good news? Every pound you shed can help reduce your girth. "Once women start losing weight, they typically lose 30% more abdominal fat compared with total fat," says Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago. Even better, the choices you make every day can supercharge your ability to burn belly fat. Here are 10 common pitfalls—and ways to undo each one.

You're on a low-fat diet
To shed belly fat, it's good to eat fat—specifically monounsaturated fatty acids (MUFAs). When researchers in one study asked women to switch to a 1,600-calorie, high-MUFA diet, they lost a third of their belly fat in a month. "MUFAs are satiating, so they help you eat fewer poor-quality foods," says David Katz, MD, director of the Yale Prevention Research Center.

Belly blaster: Have a serving of MUFAs—like a handful of nuts, a tablespoon of olive oil, or a quarter of an avocado—with every meal and snack.

You've been feeling blue for a while
Women with depressive symptoms were far more likely to have extra belly fat, found a recent Rush University Medical Center study. That may be because depression is linked to reduced physical activity and poor eating habits.

Belly blaster: Exercise! "It improves levels of brain chemicals that regulate metabolism of fat, as well as your mood," Dr. Kazlauskaite says. This enhances your motivation to do other things that help ward off depression, like seeing friends. But if you're so bummed out that you don't want to do things you used to enjoy, it's time to seek the help of a therapist.

Your food comes from a box
Simple carbs (like chips) and added sugar (in items like sweetened drinks) cause your blood sugar to spike, which triggers a flood of insulin—a hormone that encourages your liver to store fat in your middle.

Belly blaster: Instead of focusing on cutting out junk, center your efforts on adding in healthy fare (think extra servings of vegetables at each meal). As Dr. Katz says, "Filling your tank with high-quality fuel thwarts hunger."

You're skimping on the miracle mineral
Magnesium regulates more than 300 functions in the body. No surprise, then, that a 2013 study found that people who consumed more of it had lower blood sugar and insulin levels.

Belly blaster: At least twice a day, reach for magnesium-rich foods such as dark leafy greens, bananas, and soybeans.

You're hooked on diet soda
A study in Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. The researchers think that diet drinkers may overestimate the calories they're "saving," and then overeat.

Belly blaster: If you're not ready to kick your habit, the researchers suggest reducing the number of food calories in your diet.

You love burgers
When Swedish researchers gave one group of adults 750 extra daily calories, mainly from saturated fat, and another group the same amount of calories but mostly from polyunsaturated fatty acids (PUFAs) for seven weeks, the saturated fat group accumulated two times as much visceral fat.

Belly blaster: Dine on fatty fish like salmon or trout once a week to get a good dose of PUFAs. The rest of the time, reduce your intake of red meat and opt instead for protein low in saturated fat, such as legumes and chicken.

You think girls don't get beer guts
According to a 2013 Danish study, beer may indeed be linked with abdominal obesity. And though beer appears to have the greatest impact, wine won't save you from a spare tire: One study found that the amount of alcohol of any type that women drank contributed to weight gain.

Belly blaster: Stick with seven or fewer alcoholic beverages a week. Light to moderate drinkers are the least likely to carry excess weight anywhere, shows a recent Archives of Internal Medicine study.

You can't recall when you last said "om"
Menopause-related hormonal changes (which typically begin in your 40s) make it harder to shed stomach pudge—but vigorous yoga can help offset the effects. A 2012 study found that postmenopausal women who did an hour-long yoga session three times a week for 16 weeks lost more than 1/2 inch around their waists.

Belly blaster: Not a fan of Sun Salutations? "Take an hour to do something nice for yourself," which could help control your stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago.

Your meals are beige
Brightly colored fruits and veggies are loaded with vitamin C, which reduces cortisol. What's more, a recent study in The Journal of Nutrition showed that people who ate more of the nutrients in red, orange, and yellow produce had smaller waists as a result.

Belly blaster: Add color to your plate by topping fish with a mango salsa, or throw diced red pepper into your turkey meatballs.

Your sweat sessions don't involve sweat
Research has shown that high-intensity interval training, or HIIT—bursts of vigorous activity followed by short periods of gentle activity or rest—boasts belly-shrinking benefits. "High-intensity exercise seems to be more effective at reducing insulin, triglycerides, and cortisol, and it burns more calories in less time, too," notes Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.

Belly blaster: If you enjoy biking or running, for example, accelerate to a pace that makes it hard to talk for two minutes; then slow down for a minute, and repeat until you're done. Like resistance training? Try a series of moves like squats or push-ups for two minutes each with a 60-second break between them.

10 Nutrients That Shrink Your Belly

Calcium pyruvate is a substance that occurs naturally and is made in your body during digestion and metabolism. This nutrient’s main role is to make energy and fuel your cells.

A study done by the University of Pittsburgh found that obese women lost 48 percent more fat when following a calorie-restricted diet with supplemental calcium pyruvate than those women following the diet alone. It appears that calcium pyruvate can get into the fat cells and help them burn energy more effectively, promoting more weight loss.

Calcium pyruvate occurs naturally in foods like red apples, red grapes, red wine, and cheeses. It can also be taken in supplemental form. If supplementing with calcium pyruvate, take 1,000 milligrams on an empty stomach before each meal up to three times per day. Taking too much of this supplement may cause nausea, however.

To help get rid of gas, try snacking on caraway seeds.

Bloating and gas can occur in your gastrointestinal tract for a number of reasons. And increased gas can cause your belly to bloat.

Caraway seeds are effective at reducing gas and bloating because they’re a powerful digestive aid. They help to expel and eliminate gas due to their carminative properties. Caraway seeds are also beneficial at keeping bloat away because they help the good bacteria in your gastrointestinal tract digest and break down food while inhibiting the growth of the bad bacteria.

Research has found that the active compound methylhydroxy chalcone polymer (MHCP) in cinnamon makes fat cells more receptive to insulin.

When cells are more receptive to insulin, they allow the insulin to transport sugar into the cells for energy, thus keeping insulin levels in the bloodstream low. High insulin levels trigger the body to store more fat, especially in your midsection. So consuming a seasoning like cinnamon that helps maintain healthy levels of insulin is a great way to combat belly fat.

The main polyphenol, epigallocatechin gallate (EGCG), in green tea has been shown to have thermogenic properties and to help increase fat oxidation.

In fact, one study found that when overweight individuals consumed the same number of calories and performed the same amount of exercise, those drinking green tea lost more weight, especially weight from the abdomen. Green tea is also loaded with powerful antioxidants, which help decrease inflammation (another belly-fat contributor) and fight off disease and infection. Aim for brewed green tea over powders and supplements.

Fucoxanthin is a carotenoid found in brown seaweed.
Research on this compound suggests it may be a powerful fat fighter. In animal studies, overweight and obese mice were found to lose 5 to 10 percent of their entire body weight when consuming fucoxanthin. Although research is still unclear as to exactly how fucoxanthin promotes weight loss, it may be due to its ability to target a specific protein that increases the rate at which abdominal fat is burned.

Edible brown seaweed is available in Japanese specialty stores and health food stores under the names wakame and hijiki.

Omega-3-rich foods been shown to help reduce abdominal fat storage.
Studies have also shown that they keep the stress hormones cortisol and adrenaline from peaking, helping to prevent damage to your body from chronic stress and also helping prevent increased fat storage caused by elevated cortisol levels.

Fatty fish, such as salmon, is a great source of omega-3 fatty acids. However, plant-based sources, such as chia seeds, walnuts, and flaxseed, are terrific sources as well. Supplemental omega-3 fatty acids are also fine.

Quercetin, a powerful flavonoid, has been shown to not only improve the immune system and promote cardiovascular health but also fight belly fat.

Research has shown that this flavonoid can block baby fat cells from maturing and is more effective at inhibiting the rate of new fat cell formation than any other flavonoid. Quercetin also is effective at decreasing inflammation in the body.

Large amounts of quercetin are found in apples, onions (especially red onions), and green tea. Red grapes, tomatoes, broccoli, cherries, raspberries, and leafy greens are also excellent sources. Aim to take in quercetin from foods rather than supplements, because foods rich in quercetin contain many additional health benefits.

Studies have indicated that high levels of resveratrol in your diet may boost metabolism, helping you to burn more calories (and more belly fat) throughout the day.

Resveratrol has also been shown to suppress levels of the hormone estrogen. High levels of estrogen in your body promote increased fat storage, so suppressing these levels may decrease body fat while helping to increase lean muscle mass.

Resveratrol is found in red grapes, red wine, peanuts, and dark chocolate.

Vitamin C helps reduce stress hormone levels and return the stress hormone cortisol to normal levels after a stressful situation. This reduction in cortisol may help to prevent increased belly-fat storage.

Aim to consume at least two foods rich in vitamin C each day. Options include oranges, kiwis, and green peppers. Vitamin C is available in supplement form, but taking in nutrients through food is always the best option. If you do opt for a supplement, keep your dosage to 500 milligrams per day and choose a time-released formula for the best benefit.

Just drinking water may shrink your belly!
A study from the Journal of Clinical Endocrinology and Metabolism showed that individuals increased their metabolic rates by 30 percent after drinking approximately 17 ounces of water. Other research indicates that increasing fluid volume in the body may help to promote the breakdown of fat. And because dehydration can suppress metabolism, you have even more reasons to drink up! Aim for at least 64 ounces of water daily.

Weight loss before pregnancy

Talking to a woman about her weight during pregnancy — without putting her off from all future pregnancy checkups — is an art. Hopefully I have learned it, but undoubtedly I have offended a few women.

Of course, the reason health care providers stress appropriate weight gain during pregnancy is because it's good for mom and baby — not out of vanity. Recommended weight gain during pregnancy is based on your pre-pregnancy BMI, so let’s start our discussion there. Part of having a healthy pregnancy is focusing on your health before you see those life-changing little pink lines.

As obesity has risen in the U.S., so have pregnancy complications. Having a BMI of 30 or more (and especially 40 or more), puts your pregnancy at risk for a long list of complications, including diabetes, high blood pressure and pregnancy loss. Benefits of achieving a healthy pre-pregnancy weight include:

• You'll feel amazing
• Getting pregnant might be easier
• You'll minimize your risk for pregnancy complications

In addition, excess weight is often easier to lose before pregnancy than afterward, when you're busy healing and caring for your baby.

So how do you do it?

• Educate yourself by meeting with a dietitian or nutritionist
• Choose fruits, vegetables, lean proteins and whole grains
• Burn calories by getting moving outside or by joining a gym
• Make sure loved ones and friends understand and support your goals

Optimal health before pregnancy involves getting chronic illnesses under control, quitting smoking and seeking preconception counseling. Weight management should be on the list, too. Best of all, you can motivate yourself by visualizing a fit, healthy pregnancy!

Weight Loss With Bragg's Apple Cider Vinegar

Bragg's Apple Cider Vinegar (ACV) is the leading brand of organic ACV. There are many claims that ACV can help you lose weight. Here is information on ACV and what its proponents claim regarding its weight-loss benefits as well as information from one opponent who claims it's all hype.

Stimulates Digestion
Apple cider vinegar helps stimulate digestion and reduces the amount of time that fat stays in the digestive tract. The longer fat stays there, the more fat the body absorbs.

Improves Body's Use Of Iron
According to "Apple Cider Vinegar, 52nd Edition: Miracle Health System," acetic acid found in ACV helps release the iron from the food you eat and "makes it available to be a building block for oxygen-carrying hemoglobin and and oxygen-attracting myoglobin." In basic terms, the more iron that is absorbed, the more oxygen is used the more weight that is lost.

Reduces Fat Deposits
Kevin Trudeau, author of "The Weight Loss Cure They Don't Want You To Know About," claims apple cider vinegar in its organic raw form has "almost miraculous health enhancing effects" and also helps "reduce fat deposits in the body."

Cleanses The Body
ACV is purported to be a naturally occurring antibiotic and antiseptic that fights germs and bacteria. A body free of germs and bacteria is a stronger body that fights disease more easily. Even Julius Caesar's army was said to have drunk it to stay fit.

Criticism
Dr. Andrew Weil, an expert on natural health and wellness, says, "there is absolutely no scientific evidence showing that ACV can aid in weight loss or that it contains any magic ingredients that help you to shed pounds." He states that if you're serious about losing weight, forget ACV and focus on effort and commitment--eat less and exercise more.

Bragg's ACV Cocktail
2 Tbsp. Bragg's Apple Cider Vinegar (or another apple cider vinegar that is raw and organic)

Water (amount depending on dilution you desire)

Sweetener if you need it (Stevia--good for diabetics, organic honey, 100 percent maple syrup or molasses)

Mix and drink. For best results, Bragg suggests drinking it twice a day for softer skin, increased energy and fewer muscle and joint aches from exercise.

How to Lose Weight Safely as a Diabetic

People who suffer from diabetes and are overweight increase their risk for heart disease, high blood pressure and other problems. They also have a need for a much higher dose of insulin and may have trouble adjusting to a healthy diet or an exercise program because their blood sugar is so uneven that they often feel too tired or too weak. If you want to lose weight but have diabetes, there are some basic rules you need to follow.

Get your doctor's approval before starting a weight loss program. This is especially important if you are also exercising, as this will affect your glucose levels.

Don't fast, ever. Instead, plan your meals so you eat often but in small quantities. Fasting is extremely dangerous for a diabetic, especially if done frequently. Skipping meals is also bad for your waistline: when you avoid food for more than 3 hours, your blood sugar drops and your body actually holds on to fat as a defense mechanism.

Replace high-fat foods with their lower-fat alternatives. For example, switching to skim milk, skinless poultry or low-fat margarine can not only help you safely lose weight, but it will also protect your heart and reduce your chances of suffering other health problems.

Visit the website of the American Diabetes Association to learn more about safely dieting and exercising as a diabetic (see Resources below). The website will help you plan a diet, give you tips on what foods to avoid while trying to lose weight and teach you how to exercise safely.

Use artificial sweeteners or do without. If you have a sweet tooth, you can try some of the sugar-free desserts available for diabetic people at supermarkets and health food stores, but don't overdo it. While these foods will not raise your blood sugar too much (they do have a slight effect), they tend to be high in fat and lacking in fiber, so you may still have trouble losing weight if you consume too much of them.

Exercise. You will need to ask your doctor what activities are the best for your particular situation (which will take into consideration your age, overall health, how much insulin you take and other factors), but simple workouts that center on walking, biking or weight training can help with your weight loss goals while also stabilizing your blood sugar.

Will Eating Pears at Night Help You Lose Weight?

If you have a habit of reaching for a late-night snack such as chips or crackers, you might soon begin to notice unfavorable results when you step on the bathroom scale. After-dinner snacking is an easy way to gain weight, but switching out your snack of choice for a juicy pear may help you avoid packing on the pounds.

Weight Gain and Weight Maintenance
Weight gain takes place when you eat enough that your caloric intake is greater than your caloric expenditure. For your weight to remain constant, you must consume as many calories as you burn. If the amount you've eaten and the calories you've burned at the end of the day are equal, you won't gain weight. But if you add extra calories by enjoying post-dinner snacks, you're apt to notice an increase in your weight.

A Low-Calorie Snack Alternative
Eating a pear at any time of day adds to your caloric intake. However, if you use the fruit as a lower-calorie alternative to your typical after-dinner snack, the pear can help you limit weight gain or even contribute to weight loss, provided you eat less than you burn. Pears are low in calories; a medium-sized pear has just 101 calories whereas one ounce of potato chips has 154 calories. By swapping the chips for a pear, you're reducing your caloric intake.

Pears and Fiber
A major benefit of eating pears if you're eager to lose weight is their high fiber content. Fiber helps fill you up to control hunger and overeating. A medium-sized pear has 5.5 grams of fiber. Among the benefits of fiber include its ability to help you feel full. If you eat a pear shortly after dinner, the fruit's fiber can limit your desire to snack on higher-calorie foods, thus helping you manage your weight.

A Low Glycemic Index
Although many fruits are high in fiber, pears are advantageous because of their low glycemic index. Pears have a glycemic index of 38, which means they won't lead to a rapid spike in your blood glucose. When you consume foods that have a moderate or high glycemic index, you'll experience a rapid rise and fall in your blood sugar. The result of low blood sugar is often a craving for more food, which can harm your weight-loss effort.

How to Lose Belly Fat With Pilates

Although belly fat is easy to gain, it is extremely difficult to lose. Many people find that even as the rest of their body loses weight and changes, their belly fat stays stubbornly in place. To combat this belly fat, you need a comprehensive exercise strategy with a focus on Pilates. Pilates allows you to not only lose belly fat, but also firm and tone your stomach.

Things You'll Need

• Pilates exercise video or website
• Exercise ball
• Healthful foods
• Water

Learn a few basic Pilates exercises to add to your daily routine, such as the Hundred, Leg Circles, Plank position, the Roll Up, Hip Flexion and Extension, the Scissor and Seated Side Twists. These Pilates exercises are extremely effective at strengthening and tightening your core muscles. They not only burn significant calories, but also melt away belly fat. Practice the exercises for several days until you become comfortable with them, and then add them to your daily routine. Hold your core tight and pull your belly button into your spine while you are doing the Pilates exercises. Hold this position throughout your exercises to increase your body's ability to burn fat.

Sit on an exercise ball instead of a regular chair while working at your desk. This will require you to keep your abdominal muscles active at all times. Or, simply be conscious of your stomach throughout the day. Aim to keep your core muscles active and your stomach pulled in tight throughout the day. Take a break from work every two hours to do light stretching or to go on a short walk.

Add cardio exercise to your routine at least three or four times per week. Any form of cardio or aerobic exercise helps when trying to lose weight and body fat, especially the fat stored around the belly. Cardio exercise burns so many calories that your stomach is forced to release some of its stored glucose, resulting in the loss of belly fat. Cardio ideas include walking, jogging, dancing, step aerobics, biking and using the elliptical machine.

Maintain a healthy diet throughout your Pilates fat-burning strategy. Even if you add Pilates exercises to your daily routine, it will be extremely difficult to burn belly fat if you are not monitoring your diet. Eat plenty of fruits, vegetables, proteins and whole grains. Avoid greasy foods and those high in sugar and trans fats. Drink at least eight glasses of water per day since water helps with the loss of belly fat, and avoid soda and other carbonated beverages that cause the stomach to bloat.

Follow the overall Pilates strategy by allowing yourself to de-stress on a regular basis. When you are stressed, your body produces a chemical called Cortisol, which gets stored as glucose in the fat cells. This often results in stubborn belly fat, which is difficult to lose. Finding a way to relieve stress will assist you with your efforts to lose belly fat. Meditation, yoga and massages are all effective stress-relieving techniques.

Ten Ways Hypnosis Can Help You Lose Weight

Close your eyes. Imagine your food cravings floating away. Imagine a day of eating only what's good for you. Imagine hypnosis actually helping you lose weight—because the news is: It does. Harvard Medical School psychotherapist Jean Fain gives you ten hypnotic suggestions to try right now.
When I tell people how I make much of my living—as a psychotherapist hypnotizing people slim—they inevitably ask: Does it work? My answer usually brightens their eyes with something between excitement and incredulity.

Most people, including my colleagues at Harvard Medical School, where I teach hypnosis, don't realize that adding trance to your weight loss efforts can help you lose more weight and keep it off longer.

Hypnosis predates carb and calorie counting by a few centuries, but this age-old attention-focusing technique has yet to be embraced wholeheartedly as an effective weight loss strategy.

Until recently, there has been scant scientific evidence to support the legitimate claims of respected hypnotherapists, and a glut of pie-in-the-sky promises from their problem cousins, stage hypnotists, hasn't helped.

Even after a persuasive mid-nineties reanalysis of 18 hypnotic studies showed that psychotherapy clients who learned self-hypnosis lost twice as much weight as those who didn't (and, in one study, kept it off two years after treatment ended), hypnotherapy has remained a well-kept weight loss secret.

Unless hypnosis has happily compelled you or someone you know to buy a new, smaller wardrobe, it may be hard to believe that this mind-over-body approach could help you get a handle on eating.

Seeing is definitely believing. 
So see for yourself. You don't have to be entranced to learn some of the invaluable lessons that hypnosis has to teach about weight loss. The ten mini-concepts that follow contain some of the diet-altering suggestions my weight management clients receive in group and individual hypnotherapy.

1. The answer lies within. Hypnotherapists believe you have everything you need to succeed. You don't really need another crash diet or the latest appetite suppressant. Slimming is about trusting your innate abilities, as you do when you ride a bicycle. You may not remember how scary it was the first time you tried to bike, but you kept practicing until you could ride automatically, without thought or effort. Losing weight may seem similarly beyond you, but it's just a matter of finding your balance.

2. Believing is seeing. People tend to achieve what they think they can achieve. That even applies to hypnosis. Subjects tricked into believing they could be hypnotized (for example, as the hypnotist suggested they'd see red, he flipped the switch on a hidden red bulb) demonstrated increased hypnotic responsiveness. The expectation of being helped is essential. Let me suggest that you expect your weight loss plan to work.

3. Accentuate the positive. Negative, or aversive, suggestions, like "Doughnuts will sicken you," work for a while, but if you want lasting change, you'll want to think positive. The most popular positive hypnotic suggestion was devised by doctors Herbert Spiegel and David Spiegel, a father- son hypnotherapy team: "For my body, too much food is damaging. I need my body to live. I owe my body respect and protection." I encourage clients to write their own upbeat mantras. One 50-year-old mother who lost 50-plus pounds repeats daily: "Unnecessary food is a burden on my body. I'm going to shed what I don't need."

4. If you imagine it, it will come. Like athletes preparing for competition, visualizing victory readies you for a victorious reality. Imagining a day of healthy eating helps you envision the necessary steps to becoming that healthy eater. Too tough to picture? Find an old photograph of yourself at a comfortable weight and remember what you were doing differently then; imagine resurrecting those routines. Or visualize getting advice from a future older, wiser self after she's reached her desired weight.

5. Send food cravings flying. Hypnotherapists routinely harness the power of symbolic imagery, inviting subjects to put food cravings on fluffy white clouds or in hot air balloons and send them up, up, and away. If McDonald's golden arches have the power to steer you off your diet, hypnotists understand that a countersymbol can steer you back. Invite your mind to flip through its Rolodex of images until one emerges as a symbol for casting out cravings. Heave-ho.

6. Two strategies are better than one. When it comes to losing weight and keeping it off, a winning combination is hypnosis and cognitive-behavioral therapy (CBT), which helps revamp counterproductive thoughts and behaviors. Clients who learn both lose twice as much weight without falling into the dieter's lose-some, regain-more trap. You've already tried CBT if you've ever kept a food diary. Before my clients learn hypnosis, they keep track of everything that passes their lips for a week or two. Raising awareness, every good hypnotherapist knows, is a key baby step toward lasting change.

7. Modify, modify, modify. The late hypnosis innovator Milton Erickson, MD, emphasized the importance of using existing patterns. To alter one client's lose-regain, lose-regain pattern, Erickson suggested she first gain weight before losing it—a hard sell nowadays, unless you're Charlize Theron. Easier to swallow: Modify your highest- calorie craving. Instead of a pint of ice cream, how about a cup of frozen yogurt?

8. Like it or not, it's survival of the fattest. No suggestion is powerful enough to override the survival instinct. Much as we like to think it's survival of the fittest, we're still programmed, in case of famine, for survival of the fattest. Case in point: a personal trainer on a starvation diet who wanted me to suggest away her gummy bear addiction. I tried to explain that her body believed her life depended on the chewy candies and wouldn't give them up until she got enough calories from more nutritious foods. No, she insisted, a suggestion was all she needed. I wasn't surprised when she dropped out.

9. Practice makes perfect. One Pilates class does not produce washboard abs, and one hypnosis session cannot shape up your diet. But silently repeating a positive suggestion 15 to 20 minutes daily can transform your eating, especially when combined with slow, natural breaths, the cornerstone of any behavioral-change program.

10. Congrats—it's a relapse. When clients find themselves, against their healthiest intentions, overindulging, I congratulate them. Hypnosis views a relapse as an opportunity, not a travesty. If you can learn from a real or imagined relapse— why it happened, how to handle it differently—you'll be better prepared for life's inevitable temptations.

How to Lose Belly Fat But Get a Bigger Butt

Achieving a flat, toned stomach requires dedication and patience. If you want to lose fat from your stomach and get a bigger butt, it might not be so easy. It is not possible to spot reduce. However, it is possible to concentrate more on a specific area whilst exercising. You can tone and tighten the abs with a combination of cardiovascular exercise, toning exercises and a healthy diet. You can firm and lift your butt by performing various exercises that target the muscles in the butt area.

Things You'll Need

• Pull-up bar
• Stability Ball
• Barbell
• Dumbbells

Perform cardiovascular workouts to help strengthen your buttocks muscles and burn fat. Burning fat will help in reducing your waistline. Using the treadmill, climbing stairs and using the elliptical are great cardiovascular exercises to perform. Always warm up your muscles by stretching, walking or jogging slowly for five minutes, before beginning your workout.

Do compound exercises--such as squats--using weights. Squats are excellent for building the butt muscles. You don't have to perform them with weights, although they are more effective with weights than without. Using dumbbells or a barbell, stand with your feet hip width apart. Pull your stomach muscles in. Hold the dumbbells or barbell on your shoulders; grip firmly. Bend your knees. Imagine you are going to sit down. Squeeze your buttocks muscles and come back up. Do three sets of 10 repetitions.

Eat plenty of protein-rich food, to help your body burn fat faster and aid in the recovery of your muscles. Eat plenty of low-fat protein sources, such as beans and low-fat tofu.

Lose Belly Fat
Do knee lifts, for the lower stomach. Use a pull-up bar, raise your arms and grip the bar. Allow your legs to extend towards the floor. Bring your knees up toward your chest; bring your knees back down. Do this 20 times.

Work your obliques, which are the love handles. Lie on the floor; stretch your arms out to the side. Raise your knees; lift your legs off the floor. With your feet together and your knees bent, make sure your upper body does not move. Move your legs to the right. Without touching the floor, move them to the center, then to the left. Do 15 repetitions on both sides. Remember to hold your stomach muscles in and breathe slowly.

Do stability ball sit-ups. Sit on the ball, bring yourself forward so you are on your back. Keep your feet firmly planted on the floor, and your knees bent. Keep your stomach muscles tensed. Put your hands by your ears or on your temples. Bring your shoulders up slightly, tighten your abdominal muscles and bring your shoulders back down. Do 20 repetitions.

Eat a low-calorie diet. Consume plenty of fresh fruits and vegetables. Drink plenty of water; drink eight to 10 glasses of water a day. Keeping your body hydrated increases your metabolism by up to three percent.

How to Colon Cleanse Using Lemon Water

The lemon cleanse is a natural way to remove toxins from your system, clean your colon and shed a few pounds. Also known as the master cleanse, the lemon water fast is known to alkalize the system, improve skin tone, increase energy and contribute to an overall feeling of health.

The recipe for the colon cleansing lemon water fast is easy, but it does take personal resolve to stick with it. If you stick with it the results will prove to be worth while.

Things You'll Need

• Fresh lemons (preferably organic)
• Filtered water
• Maple syrup (preferably organic)
• Powdered cayenne pepper

Pour the juice of half of a lemon (approximately 2 tbsp) into a 10 oz glass of filtered water. Add 2 tbsp of maple syrup along with a pinch of cayenne pepper to the water and stir thoroughly.

Drink the lemon mixture in one sitting if possible. It's not necessary to chug it down, but don't sip the mixture over a period of hours.

Repeat the process throughout the day until you have consumed at least 60 oz of lemon water. Try to evenly distribute the lemon water glasses throughout the day. Since the lemon mixture is the only source of nutrition, space it out over several hours. Additionally, spacing it out allows each dose to work its magic in cleaning your colon.

Slowly reintroduce foods when the fast is over. Whether you used the lemon cleanse for 3 days or 30 days, you must take your time to reintroduce foods. The first day after completing the cleanse add juice to your diet.

Introduce salads and vegetables on day two after the lemon cleanse. Allow your system to slowly adjust to the transition from all liquids to solids. Introducing too much too quickly can cause stomach pain and discomfort.

The Best Exercises for Back Fat

In today's world, food is available on almost every street corner. It has become cheap and easy to consume 2,000 calories in just one meal. All of these calories can often lead to excess body fat even on your back. Exercises alone won't completely get rid of back fat. Lifestyle changes particularly in diet will help remove the fat on top of the muscles. Here are simple at-home exercises and tips to help start the the journey to a healthier life.

Lower Back Exercises
The most basic lower back exercise is the back extension. Begin by lying face down or prone on the floor. Let your hands relax down by your hips. Raise your head and shoulders off of the floor as high as possible without causing discomfort. Be sure to continue a regular breathing pattern throughout the exercise.

The second exercise is called a "pelvic lift." While lying on your back with your knees bent and feet flat on the floor, tighten the abdominal muscles and lift your hips toward the ceiling. Hold the contraction for 10 seconds and return to the original position.

The last exercise is the most advanced. Lay on your stomach, place elbows and forearms on floor. In a push-up position, balance on your toes and elbows. Keep your back straight and legs straight. Try to hold the position for at least 10 seconds. If this exercise is too difficult, balance on your knees instead of your toes. All of the mentioned exercises should be repeated 3 to 5 times in any order.

The Human Body and Fat Loss
Unfortunately humans are incapable of removing fat from a specific body part without the assistance of a surgical knife. Our metabolism is set to remove fat from the body in a slow and uniform procedure. To supplement a healthy diet, resistance training should be added into an existing diet plan. Plan your workouts for 3 to 4 days a week in the beginning. Your body has a lot of adjusting to do so do not take on too many changes at once. At the gym your exercises should consist of full body movements that engage as many different muscles as possible. Repetitions should be 20 to 25 to allow the fat burning process to occur.

Weight Loss
Caloric values in food are the keystone to weight loss. Simply said, the calories you consume need to stay with in a specific range and have ideal portions of protein, carbohydrates, and fats. Approximately 70% to 80% of weight loss is directly related to diet. When trying to lose weight your diet should consist of 50% carbohydrates, 40% proteins, and 10% fats. After all the easiest way to reduce fat is cut down on its consumption. Set reasonable and achievable goals for yourself that consist of long term and short term goals. A healthy goal for weight loss is 2 to 3 pounds lost per week. This calorie range combined with back and abdominal exercises can be a great beginning to a new body.

How to Lose Dangerous Belly Fat

Belly fat is a fact of life for many Americans because of our poor eating habits, lack of exercise and stress-filled lives. But belly fat is more than an unsightly bulge; it is unhealthy and can actually be attributed to many dangerous health conditions. Excess belly fat can increase the risk of heart disease, heart attack, stroke, diabetes, breast cancer, colorectal cancer, metabolic syndrome, gallbladder problems and sleep apnea. Belly fat does not discriminate; it is unhealthy for both men and women. The good news, according to Michael Jensen, MD of the Mayo Clinic in Rochester, MN, is that belly fat is the first fat you tend to lose when you go on a weight loss diet. Here are some tips for losing that stubborn belly fat.

Tips

1. Know Your Fats - Your body has more than one type of fat. The two most commonly known are visceral fat, which lies deep inside the body tucked around the organs, and subcutaneous fat, which sits between the skin and the abdominal wall. Subcutaneous fat is the visible fat you see, and is less dangerous than the visceral fat which can cause health problems. Fortunately, visceral fat is the first fat that you lose when you go on a weight loss diet.

2. Reach Your Target Heart Rate - By reaching your target heart rate each time you exercise, you will lose more body fat faster, including belly fat, and reach your best physical fitness level. To figure your target heart rate, subtract your age from the number 220. This number is your maximum heart rate. Now, figure 60-80% of that number. This will be your target heart rate. Example: If you are 35 years old, subtract 35 from 220 to get 185. The 185 is your maximum heart rate during exercise. Now, multiply 185 by 60% and you get 111. This is your target heart rate. Your goal is to exercise for at least 20 minutes at your target heart rate once you have reached it. As you become healthier, you can raise your target heart rate up to 80% of your maximum heart rate. You should exercise at least 30 minutes each day, 4-5 days a week.

3. Reduce Refined Carbohydrates - Eating refined carbohydrates in food such as white bread, processed cookies, crackers and cakes raises your blood sugar levels which then increases insulin in your body. The increased insulin makes it easier for fat to be deposited into cells. By reducing the amount of refined carbohydrates in your diet, you will decrease the amount of fat that is stored in your cells.

4. Add Whole Grains to Your Diet - According to Penny Kris-Etherton, PhD, RD, nutritional researcher at Penn State University, increasing whole grains in the diet while decreasing refined carbohydrates helps to lower blood glucose levels in the body and use blood glucose more efficiently. This allows the body to mobilize fat more easily and lower fat deposits in cells, which will aid in losing belly fat. It is recommended to eat at least 3 ounces of whole grain food each day. Brown rice, whole grain cereal, crackers and whole grain pasta are all good sources of whole grains.

5. Pack Your Lunch - It's hard to choose healthy when you are going to the fast food drive-thru for lunch. By packing your lunch, you can control what, and how much you eat. Pack a healthy snack for morning and afternoon too. Fruit, nuts, whole grain crackers, yogurt or a low-fat fruit smoothie all make good, healthy snacks and can also be a part of a healthy lunch. Hate cold lunch? Try one of the many low-calorie frozen meals that you can heat up in the microwave at work. By packing you own lunch, you will not only save on calories, but save money also.

6. Eat More Fruits and Vegetables - Yes, you hear this all the time but it is true that you can lose weight and maintain a healthy weight if you eat right. Substitute an apple, pear, banana, strawberries, blueberries or some mixed fruit for those high-calorie snack bars or candy bars. Fill up on carrots, peas, green beans, asparagus and broccoli at meals so you get the recommended 5 servings of vegetables each day. Fruit and vegetables fill you up and add fiber to your diet while adding very few calories.

7. Reduce Stress - The more stress you have in your life, the harder your body hangs on to belly fat. Chronic stress places the body into survival mode and releases more of the hormone cortisol, which in turn causes the dangerous visceral fat to build in the belly. If you are unable to remove the stress from your life, then it is important to learn to manage your stress. Taking a 15 minute walk each day away from your place of work can help reduce stress. Deep breathing for a minute or two at your desk can also help. Try yoga, meditation, a massage or spending 30 minutes to an hour each day quietly reading. Find the best way for you to relax so you can stop stressing and start losing that belly fat.