8 Best Workouts To Target Belly Fat - top 8 exercises...

When we set out to lose weight, many of us focus on getting a toned, flat stomach first. After all, it's motivating when you find yourself slipping into jeans that haven't fit you in years, and the compliments that come flying your way can help you stick to your healthy eating and exercise routines. What's more, losing fat around your middle is a surefire way to improve your health: Research links larger waist size to heart disease, diabetes, and even some cancers.

However, if you think you'll be successful "spot treating" your belly fat with crunches, think again, says Julie Buckley, a UK-based personal trainer, and author of Ignite: 4 Weeks to a Leaner, Faster, and Hotter Body. "There are a few key exercises you can incorporate into your workout routine that are effective at burning fat from the belly and the rest of your body," she says. Here, Buckley and other personal trainers share their favorite belly fat-blasting workouts that'll help you whittle your middle—fast.

Run on an incline.

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Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50%, says Jill Penfold, a Los Angeles-based personal trainer. Whether you're outside on a hill or at the gym on an inclined treadmill, start out walking for 5-10 minutes, then jog, suggests Penfold. "Your heart rate should elevate pretty quickly as you pick up your pace," she says. Maintain the jog for 5-10 minutes, then pick your pace up again and start running. "This doesn't have to be an all-out sprint," says Penfold, but you should be working hard enough that you couldn't have a conversation with someone running next to you. Spend 5 minutes running, then drop your pace back down to a jog. Continue alternating 5-10 minutes of jogging with 5-10 minutes of running for 30-45 minutes.

Use the rowing machine.

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Just because you may not have access to open water—or a crew team—doesn't mean you can't work this fat-blasting cardio workout into your go-to gym routine. Not only does rowing get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back that you may not be used to using, which "surprises" your body and helps you increase muscle, says Penfold. She recommends this belly fat-blasting circuit, which is great for beginners and pros alike: Begin with 20 seconds of rowing followed by 10 seconds of rest, and look at how many meters you traveled in that time. (Don't get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you're finished with this 4-minute circuit, row a fast 500 meters and note how long it takes you. "That's the number you'll want to match or beat during your next rowing session," says Penfold.

Add high-intensity interval training (HIIT) to your go-to routine.

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While the old thinking was that long, steady-state cardio sessions were best for burning fat, we now know that intense, fast-paced cardio is much more effective, says Buckley. "For maximum fat-burning and body-sculpting results, you need varied, intense workouts that include short intervals which leave you totally spent," she says. Researchers hypothesize that this contributes to your body's "after-burn" effect, where you continue to burn calories long after your workout is finished. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups. After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, and single-arm rows. In fact, choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others, letting you amp up the intensity and minimize the amount of rest you need.

Intensify your plank using a BOSU ball.

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You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it's still important to work those abs even as you're trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball. "It's more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance," says Sanford. "When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated." Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.

Lift heavier weights and rest less between reps.

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If you've been lifting moderately-heavy weights but are still looking to drop belly fat, it's time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. "Lifting heavy is where you see more 'afterburn effect,'" says Spraul, "where your body continues to burn calories even after you leave the gym." Just be sure that your technique doesn't suffer as you increase your weight, which can lead to injury. If you're new to strength training, these are the 6 best moves to get started.

Walk every day.

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Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez, a master trainer at Crunch in New York City. "It seems so simple, but 45-60 min of brisk walking every day can do wonders for your metabolism," says Gonzalez. "Plus, it ensures that you don't over-train, which can lead to an over-production of cortisol—a stress hormone that's been shown to contribute to belly fat." In fact, if your walking workout helps you unwind after a stressful day or work through emotions that might otherwise rile you up and stress you out, there's a chance it'll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid walking a day can lead to 1 pound of fat loss a week," says Gonzalez. "That is significant!"

Or, better yet, walk on an empty stomach.

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Exercising in the morning before breakfast can burn up to 20% more body fat than sweating it out after a meal, according to a small British Journal of Nutrition study. When you exercise in a fasted state, your body is forced to burn stored nutrients as fuel. If you go for a run, your body will burn carbs first, because it can’t utilize stored fat quickly enough to keep up with the intensity of the workout. However, if you go for a brisk walk, the body isn’t as desperate for fuel, so it burns stored fat, instead. To reap the belly-flattening benefits, lace up your sneakers as soon as you wake up and hit the pavement. Drinking water during your walk can help ward off hunger and make sure you stay hydrated enough to power through your workout.

Try yoga.

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No, getting your ohm on won’t burn as many calories as a hilly run or a Barry’s Bootcamp class, but it can help blunt the secretion of cortisol, a belly-widening stress hormone. In one study, women who did 35 minutes of daily yoga for 12 weeks had less cortisol in their systems during stressful situations than women in the control group. The benefits of this are twofold: Not only can this help ward off the accumulation of belly fat, according to one Yale study, yoga can also help develop mindfulness, a skill that could help you avoid mindless eating. Never done yoga before? Many gyms host beginner classes, and there are also boutique studios that offer smaller, more personalized sessions. After you’ve got a solid foundation, you could even practice at home with the help of Prevention’s Flat Belly Yoga DVD or an exercise streaming service like Daily Burn.

weight loss tips - 6 Things You Must Know Before You Try the Keto Diet -...

Losing those "last 10 pounds" is one thing--pretty much anybody can adopt a restrictive diet for a few weeks and watch the number on the scale drop. But losing 50 or more pounds is a very different proposition.

"This type of weight loss isn't just about changing a diet," says Devon Golem, PhD, RD, director of the Didactic Program in Dietetics at New Mexico State University, who's helped patients achieve major weight loss goals. "It's about changing mindset, changing behaviors and changing your environment, too. They all go together."

Sounds intimidating, right? But trust us, even dramatic weight loss is absolutely doable. You just need a solid game plan that incorporates there 10 proven strategies for shedding significant weight sustainably. Remember: You've got this!

Get into the right headspace.

Before you even think about what's on your plate, Golem explains, you have to be in the right mindset. Weight loss of 50 or more pounds takes time, and it doesn't always happen at a predictable rate. "You're going to have times when you see dramatic change and then it's going to plateau for a while," she says. "It's a staircase." Knowing this ahead of time helps minimize disappointment during the weeks when you feel like you haven't made progress.

Think broader.

You can't just adopt a new diet and change nothing else in your life. "Things like sleep, exercise, and stress are all interconnected," says Golem. "When you ignore one, it can sabotage the others." One example: Overwhelming evidence shows that getting suboptimal sleep (less than 7 hours) spurs us to overeat. You'll get the best results when you address all of the major imbalances in your life—not just your food.

Don't fall for quick fixes.

When you want to lose 50 pounds, you need to morph your new dietary changes into lifelong habits. "You want to get to the point where eating in this new way becomes second nature and doesn't overwhelm you," Golem says. This takes time and practice, but you can set yourself up for success by thinking of every new dietary change as a lifelong habit-to-be. This mental shift will help you spot and avoid quick fixes (e.g., juice cleanses) that clearly aren't sustainable in the long term.

Master just one habit.

Don't overwhelm yourself by trying to create 18 new habits at once. Just start with one, Golem says—whether that's drinking a gallon of water every day, or cutting out the 3 p.m. bag of chips, or eliminating sugar from your morning coffee. Taking on too much too fast can lead to frustration. Start small and add new habits only when you know you can handle them. (And if the idea of creating your own plan like this terrifies you, seek the help of a registered dietitian. You can search for one in your area right here.)

Feel the feels.

Hitting an objective weight loss target (I lost the first 10 pounds! I dropped one pants size!) is great—but don't get too caught up in the numbers. Golem suggests making a few subjective weight loss goals, too. Do you want to feel lighter? Have more energy? Move more freely? Focusing on these unquantifiable measures of weight loss can give you extra motivation when you're stuck in a plateau. So maybe you weigh the same as you did last week—but there's a new spring in your step and you wake up feeling ready for the day! It pays to recognize these new feelings as rewards, Golem explains. Tuning in to them regularly will make you less likely to quit when the going gets tough.

Crowd out the junk.

Before you take "bad" foods like candy away, try adding the things that your diet's lacking. For most people, Golem says, that means vegetables and water; she recommends drinking a gallon of water and eating seven to eight servings of veggies per day. "The more you add, the more you'll feel fulfilled instead of deprived," she explains. Bonus: Ramping up water and veggie intake can give you benefits beyond weight loss, including improved digestion, stronger immunity, and a better mood. (Really! Groundbreaking research is actually linking fiber-heavy, gut-friendly diets with improved mental health.)

Go whole or go home.

What's one of the easiest ways to feel fuller faster? Replacing refined grains with fiber- and protein-rich whole grains. But don't just swap white bread for whole wheat and call it a day. Typically these whole wheat versions have only a negligible increase in fiber, and most have the same number of calories as their refined counterparts. You'll get the most fiber (and nutrients) when you eat intact whole grains, like quinoa, oats, brown rice, and amaranth, Golem says. 

Power up with plants.

Let's finally banish the idea that meat is the only way to get high-quality protein. "All the plant foods you're eating are contributing to your protein intake," Golem says. "People don't believe it, but it's true." (Seriously, check out these 20 plant protein superstars.) Getting more of your protein from plants (rather than animals) is doubly beneficial: You'll reduce your calorie intake and consume more belly-filling fiber.

Size up your food.

Nutritionists agree: How much you eat is just as important as what you eat, and eating reasonable portions is critical for weight loss. But it's easy to overdo it when it comes to certain foods—who really eats just a ½-cup serving of cereal or 2 tablespoons of salad dressing?! Learning—and actually implementing—proper portion sizes will boost your weight loss efforts in the long run. Take a look at this simple guide to serving sizes to get started.

Dust yourself off.

No one navigates a 50-pound weight loss without a few slices of pizza sprinkled in. And it's imperative that you don't let those little slip-ups derail your progress. "When you do have a bad day, it helps to step back, calm down, and recognize this is part of the learning process," says Golem. "Think about learning to ride a bike and how many times you had to screw up in the beginning before mastering the perfect pedaling technique." Don't punish yourself—getting discouraged could prompt you to quit altogether. Just forgive and move forward.

10 Crazy Side Effects You Might Experience on the Ket...

You might have heard that following the keto diet can help you lose weight fast. But that’s not the only thing that can happen when you drastically slash your carbs and up your fat and protein.

Indeed, there might be some keto diet side effects that you aren’t aware of. Some of them are positives, but a few could be unpleasant—or even dangerous. Here’s what you should know before starting the diet.

1You might start out feeling tried and sick

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Keto flu is a thing, people. Cutting your carbs to the bone and going into a state of ketosiscan bring on a cluster of uncomfortable symptoms—like headaches, fatigue, muscle aches, nausea, and diarrhea. The side effects are the result of your body transitioning to using fat as its primary source of energy instead of carbs, explains Kristen Mancinelli, RD, author of The Ketogenic Diet. Once it adapts to the new fuel source (usually within a week or two), you’ll start to feel better.

2You’ll lose weight fast, but some of it might come back

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Keto diets are notorious for delivering a quick initial slim down. That’s because carbs hold on to more water than protein or fat, says Becky Kerkenbush, RD, a clinical dietitian at Watertown Regional Medical Center. So when you basically stop eating them, all that extra H2O gets released through urination. As a result, the scale might read a few pounds lower, and you may look a bit leaner.

That first drop might be mostly water weight. But research suggests that keto diets are good for fat loss, too. An Italian study of nearly 20,000 obese adults found that participants who ate keto lost around 12 pounds in 25 days.

The problem? There aren’t many studies looking at whether the pounds will stay off long-term, researchers note. Most people find it tough to stick with such a strict eating plan, says Seattle-based nutritionist and Academy of Nutrition and Dietetics spokesperson Ginger Hultin. And if you veer off your diet, the pounds can easily pile back on.

3You might feel less hungry

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Weight loss often means feeling hungrier and fighting off more cravings. But that doesn’t always seem to be the case when you go keto. People report less hunger and a diminished desire to eat after adopting a ketogenic diet, found an analysis of 26 studies. Experts don’t fully understand why, but it’s thought that very low carb diets could suppress the production of hunger hormones like ghrelin.

4You’ll probably feel extra thirsty

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Don’t be surprised if you find yourself parched while you’re on the ketogenic diet. Excreting all that extra water will likely cause a spike in thirst—so make it a point to drink up, Mancinelli advises. There’s no hard and fast recommendation for how much water you should be having on a keto diet. But in general, aim to drink enough so your urine is clear or pale yellow.

5Your skin might clear up

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Plagued by pimples? You may start to notice a difference on a keto diet, especially if you were a former sugar addict. Consuming lots of empty carbs is linked to worse acne—in part because these foods trigger inflammation and signal the release of hormones that up the production of pore-clogging oils, according to a review published in the Journal of the Academy of Nutrition and Dietetics. But some findings suggest that curbing your carb intake could help solve these problems—and as a result, improve your skin.

6You might get a little backed up

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Constipation is a common side effect of low-carb eating plans, including ketogenic diets. Why? Severely curbing your carb intake means saying goodbye to high-fiber foods like whole grains, beans, and a large proportion of fruits and vegetables, Hultin says. Combine that with the fact that your body is excreting more water, and you have a potential recipe for clogged pipes.

The good news is that there are ways to help keep things moving. You can still get some fiber from keto-friendly foods like avocado, nuts, and limited portions of non-starchy vegetables and berries, says David Nico, PhD, author of Diet Diagnosis. Upping your water intake helps, too.

7You may experience less brain fog

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It’s no secret that carbs—especially refined ones like sugar, white bread, and white pasta—cause your blood sugar to spike and dip. So it makes sense that eating less of them can help keep things nice and even. For healthy people, this can translate to more steady energy, less brain fog, and fewer sugary cravings, Mancinelli explains.

8It could improve your A1C levels

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Diabetic? Better blood sugar control could help control your A1C levels, and even reduce the need for insulin, according to a scholarly review of ketogenic diets. (Just don't go off your meds without speaking to your doctor first!)

The one important caveat? Eating keto also ups the risk for diabetic ketoacidosis—a life-threatening condition where fat gets broken down too fast and causes the blood to become acidic. It’s much more common in people with type 1 diabetes, but if you have T2D and are eating keto, talk with your doctor about what you should be doing to diminish your risk.

9Your kidneys might get stressed

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The kidneys play an important role in metabolizing protein—and it’s possible that eating too much can have a negative impact on kidney function. And while ketogenic diets are supposed to be much higher in fat than they are in protein, many keto eaters make the mistake of loading up on lots of meat, Mancinelli says. The result? You could end up eating way more protein than you actually need.

Here’s the tricky part: there’s no definite answer for how much protein you’d have to eat before you run into trouble. “It really depends on how much protein a person is consuming versus how much they need, as well as the health of their kidneys at baseline,” Hultin says. That's why it can be helpful to speak with a nutritionist or doctor who can help you tailor your diet before going keto.

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10Your heart disease risk factors could change

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The good news: Eating an ultra-low carb diet is linked to a lower rate of obesity and type 2 diabetes along with improved HDL cholesterol, according to a review published in the journal Nutrients. And all of those things can translate to a lower risk for heart disease.

But your heart health might depend on what you actually eat. New England Journal of Medicine findings show that low-carb diets consisting mostly vegetable-based source of fat and protein (like avocado or nuts) can lower the risk for heart disease by 30 percent. But those benefits didn’t hold for subjects who ate mostly animal-based proteins and fats. (Think: bacon, butter, and steak.) 

Plus, the American Heart Association still says that going overboard on the saturated fat—which can be easy to do on a keto diet if you eat a lot of meat, butter, and cheese—can up your risk for heart problems. While you're on the keto diet, you should have your cholesterol levels and heart health assessed by a doctor on a regular basis,” Hultin says

11The bottom line

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A keto diet can have some short-term health perks. But in the long run, it also has the potential to create some serious health problems. That’s why many experts say you shouldn’t attempt it on your own. “In general, if a person follows a ketogenic diet, they should only do so for a brief time and under close medical supervision,” says Hultin.