weightmanagement.mercola.comHow to Lose Belly Fat

877-985-2695 Cart EN Deutsch Español Français Italiano Polski Português русский 中文 日本語 한국어 Sign in Join Health Body Hacks Common Health Questions Gardening Tips Herbal Oils Herbs and Spices Nutrition Plan Resolution Guide Special Reports Teas Videos Vitamins and Supplements Pets Articles Dogs of the World Pet Food Facts Raw Food 101 Videos Fitness Articles Exercises Fitness Plan Videos Food Facts Recipes Fruits Meat Nuts and Seeds Poultry Seafood Vegetables Ketogenic Diet Recipes Blogs Shop About Dr. Mercola English Select Language Deutsch Español Français Italiano Polski Português русский 中文 日本語 한국어 Shop Health Health Body Hacks Common Health Questions Gardening Tips Herbal Oils Herbs and Spices Nutrition Plan Resolution Guide Special Reports Teas Videos Vitamins and Supplements Pets Pets Articles Dogs of the World Pet Food Facts Raw Food 101 Videos Fitness Articles Exercises Fitness Plan Videos Food Facts Recipes Recipes Fruits Meat Nuts and Seeds Poultry Seafood Vegetables Ketogenic Diet Recipes Blogs About Dr. Mercola Contact Us Disclaimer Disclaimer Fitness Disclaimer: The information contained in this site is for educational purposes only. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort. The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Mercola.com or our panel of fitness experts shall not be liable for any claims for injuries or damages resulting from or connected with the use of this site. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship. Terms & Conditions | Updated Privacy Policy © 1997-2020 Dr. Joseph Mercola. All Rights Reserved. Charities and Organizations Charities and Organizations Organic Consumers Association NVIC Consumers for Dental Choice Regeneration International Grassroots Health Nutrient Research Institute Fluoride Alert Center for Nutrition Advocacy Cornucopia Institute Alliance for Natural Health USA Institute for Responsible Technology Caminos de Agua Organic and Natural American Botanical Council IFOAM - Organics International CANWI MRSA Survivors Network Rabies Challenge Fund AHVMF Mercola.org FAQ Sign in Join Subscribe to the FREE #1 Natural Health Newsletter Loading Please Wait Free Access to Top 30 Health Tips Loading Please Wait View our privacy policy 0 ADVERTISEMENT Loading Please Wait 0 May 16, 2014 1324909 Previous Next Why Doesn’t Your Heart Get Tired Like Other Muscles? Study: The Best Sit-Up of All Time Is Still a Crunch Visit the Fitness Video Library Story at-a-glance - Abdominal fat actually produces inflammatory molecules, and high inflammation levels in your body can trigger a wide range of systemic diseases linked with metabolic syndrome Exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management For weight loss, opt for high-intensity interval training (HIIT) rather than conventional cardio. Studies clearly show that exercising in short bursts with rest periods in between burns the most fat Key dietary corrections needed to optimize fat loss include swapping processed foods for whole foods, and replacing carbs with healthful fats Table of Contents Age May Be a Factor, But It’s Not an Excuse 3 Exercise Mistakes That May Be Sabotaging Your Fitness Efforts Helpful Workout Tips to Effectively Lose Belly Fat Proper Diet Is Key for Success 2 Key Dietary Changes That Will Put You on the Right Track Address Your Stress to Boost Your Weight Loss Efforts Sleep Better at Night: Get Enough Sunlight 5 More Dietary Strategies on Add More Fiber to Your Diet Add Probiotics to Your Meals Avoid Alcohol Intake Try Apple Cider Vinegar Use a Food Tracker to Monitor Your Meals Take Control of Your Health Many find that their abdominal area is particularly difficult to firm and tone and contrary to popular belief, solely doing standard sit ups is not likely to be of much help. Learning effective methods for shrinking your waistline is worth the effort however, as the benefits extend far beyond mere aesthetics. Abdominal fat actually produces inflammatory molecules, and high inflammation levels in your body can trigger a wide range of systemic diseases linked with metabolic syndrome. This is why carrying extra weight around your middle is linked to type 2 diabetes, heart disease, strokes, and other chronic diseases. Besides aesthetics and reducing your disease risk, having strong core muscles will also allow you to maintain good posture, conduct everyday movements of reaching and bending more easily and safely, continue to have strong continence, and sustain strong balance and stability. But why is it so difficult to shed fat from this area, despite hard workouts? The featured article in Time Magazine 1 lists several potential reasons why you’re not losing belly fat. Below, I will provide you with basic exercise tips on how to lose belly fat effectively. To summarize, these include: • Doing high-intensity interval training (HIIT) • Incorporating Buteyko breathing into your workout • Adding strength training to your program • Doing functional core-strengthening exercises like planking instead of just the standard sit-up I have also included a few lifestyle strategies that may help you lose belly fat, which include adding fiber and probiotics to your diet, following a nutrient tracker and more. Age May Be a Factor, But It’s Not an Excuse With age, your body chemistry changes, and many of those changes make it increasingly difficult to lose weight. For example, around the age of 30, your human growth hormone (HGH) level begins to drop off, and HGH helps with both fat metabolism and muscle building. And, as noted in the featured article: "Both men and women experience a declining metabolic rate... On top of that, women have to deal with menopause. ’If women gain weight after menopause, it’s more likely to be in their bellies,’ says Michael Jensen, MD, professor of medicine in the Mayo Clinic’s endocrinology division." The good news is that you can counteract this chain of events, provided you make and maintain the appropriate lifestyle changes. Choosing your exercise wisely is perhaps the most efficient way to bolster your body’s capacity to function optimally as you get older, and this includes maintaining healthy hormone levels. Many people fail to realize that exercise can have a pronounced effect on your hormone production, naturally raising sex hormones and HGH, for example, which can have a more or less direct bearing on weight management. Advertisement Three Exercise Mistakes That May Be Sabotaging Your Fitness Efforts The featured article lists three common exercise mistakes that could be sabotaging your efforts to lose that stubborn belly fat. This includes choosing the wrong kind of workout, doing the exercises incorrectly, and/or doing exercises that aren’t challenging enough. For starters, most people tend to focus on traditional cardio workouts when trying to lose weight, but running on a treadmill is typically not going to have any major impact on your waist size. Part of the problem is that cardio is among the least effective forms of exercise when it comes to weight loss. Instead, opt for high-intensity interval training (HIIT). Several studies have confirmed that exercising in shorter bursts with rest periods in between burns more fat than exercising continuously for an entire session. High-intensity interval exercises are at the core of my Peak Fitness routine. This short intense training protocol improves muscle energy utilization and expenditure due to its positive effects on increasing muscle mass and...