You do everything your coach tells you to do. Youre working out three or four times a week; youre going on long walks on your active recovery days; youre actually eating fruit and veggies every single day. And still theres that one part of your body that you flinch at when you glance in a mirror.

Its not surprising that many people want to change their problem areas when body image issues are so common throughout society. How could you not feel some kind of way about your body after scrolling through carefully-manipulated images on Instagram and checking out the bodies of people whose entire career is training? But if youve stumbled on the pervasive idea of spot fat reduction as a way to get rid of your belly fat, you might want to think again.

Of all the fat loss myths out there, spot fat reduction or just spot reduction persists as chief among them. Science says it just doesnt work like that, but athletes still hope it will. Figuring out exactly what the idea behind spot fat reduction is and learning why it is a myth can help you adjust your training to actually help get your body closer to where you want it to be.

Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.

Spot fat reduction is a form of training that focuses on reducing subcutaneous fat in a particular part of your body. The logic is that by emphasizing a certain body part during your workout, youll encourage fat loss in that particular area.

For example, people may perform seemingly endless Russian twists and side planks if theyre not happy with the sides of their torso or hips. Or, an athlete might focus almost exclusively on bench presses and dumbbell flyes if theyre looking to reduce the size of their breasts.

There really isnt a way around it resistance training doesnt produce spot reduction. (1)(2) Although you cant lose body fat around your abdominals with crunches alone, supplementing cardio-based circuit training with core exercises might help reduce belly fat. (3) This makes sense, as core-specific exercises alone dont provide enough exercise intensity to create the calorie deficit that you need to lose weight. Adding cardio-based circuits to core training can, however, contribute to creating that deficit.

When someone has a goal of losing belly fat and follows an intense exercise program that includes core training, its tempting to conclude that this is, indeed, spot reduction. People lose body fat at different rates from different areas. If those areas happen to be the ones someone was hoping to lose fat from, then yes it might look like spot fat reduction at a glance. But research has shown that, for example, performing extra triceps exercises in the hopes of spot reducing fat from your upper arms doesnt work. (3)

Even if a training program is effective at reducing overall fat mass, emphasizing a particular part of your body wont make you lose more fat there. (4) In a study where participants trained their non-dominant leg three times a week for 12 weeks, overall fat mass went down but there wasnt a difference between their two legs. (4)

All that abdominal training certainly doesnt go to waste. Even though focusing solely on core workouts wont reduce body fat around your abs, it can significantly increase your abdominal muscle endurance. (5) Thats very important if youre interested in performing heavy compound lifts like squats, deadlifts, and overhead presses. Core strength and endurance are huge contributors to being able to lift heavy and often. Lifting heavy weights can, in turn, help you lose body fat overall if that is, indeed, one of your goals.

The same logic applies to training, say, your triceps or glutes. Spot reduction wont work, but you will still strengthen key areas of your body that can help you lift more effectively. Strong triceps, for example, are crucial for locking out heavy lifts like the bench press and overhead press. And you need powerful glutes for everything from squats and deadlifts to climbing all those stairs to get to your fifth-floor walk-up apartment.

Focusing on specific muscle groups in training can certainly encourage localized muscle growth. Thats because lifting weights requires your muscles to perform a certain amount of work that if youre eating enough food and giving them proper training stimuli leads your muscles to grow. But as much as you might want it to, localized muscle growth does not lead to localized fat loss. Heres why.

The idea behind spot reduction is to make particular muscles work extra hard. You might be searching for that burn you feel when youre doing endless triceps extensions, for example. But that burn is squarely located in your muscles its just your muscles working hard, not fat burning. Because technically, fat doesnt burn. It oxidizes, which means it gets broken down so you can use it for energy.

And while exercise can increase the oxidation of fatty acids for energy, those fatty acids come from your bloodstream. Along with your blood flow, these soon-to-be oxidized fatty acids flow toward the muscles that need them during your workout but they dont necessarily come from the area youre training. So exercise might contribute to general fat loss, but you cant really control where those oxidized fatty acids originate from.

Improving your overall circulation through full-body endurance exercise is a more effective way to oxidize fatty acids than working out one body part. (6) Fat loss doesnt happen in a discrete part of your body where youd like to reduce fat levels. It happens in your bloodstream when your body needs fuel.

Its not a coincidence that in cases where it looks like spot fat reduction is working, the athlete is performing both extensive core exercises and intensive full-body circuit training. (3) However, when athletes just perform core training (for example), theyre not providing enough training stimulus to drive general body fat loss through exercise, let alone specific fat loss in a particular location.

Only training one part of your body with isolation moves like crunches or Pallof presses wont really make a dent in how many calories you take in versus how many you use. Higher energy activities like circuit training or low-intensity, full-body activities like taking long walks will more effectively impact your caloric burn.

However, if youve decided to exercise to elicit a caloric deficit, make sure youre striking a steady balance. You need to eat enough to maintain your energy through tough workouts or long walks while also using more energy (AKA, calories) than you take in.

You need to be use more energy (AKA, calories) than you take in to burn fat. When this happens, your body needs to break down triglycerides a type of fat in your body made up of three fatty acids. These triglycerides get stored in your body when you dont use fat as energy right away. Its healthy and necessary for everyone to have triglycerides AKA, fat stored in their body. They helpmaintain cognitive function and baseline energy levels. (7) At the same time, its helpful to make sure your triglyceride levels arent so high as to interfere with your heart function and cardiovascular system. (8)

When you need to use them as energy, triglycerides break down into fatty acids. In turn, those fatty acids are transported throughout your body in your bloodstream. They break down even further and deliver energy to your muscles. (6)

To facilitate this process, you need protein, carbohydrates, and fat in your body. (6) In fact, research suggests that eating more dietary fat helps tell your body to oxidize more fat for energy. (9)

As for why you cant seem to lose that stubborn area of body fat, research suggests that effective long-term fat loss is all about consistency and finding a nutrition and exercise routine that is sustainable for you. (10)(11)(12)(13) Your hormones and other factors including genetics help determine the rate and location from which you lose fat faster. (14)(15)(16) Patience and consistency with your routine seem to be key for reducing body fat in those stubborn areas. (10)(11)(12)(13)

If one of your goals is to lose weight in a certain body part, spot reduction just wont do it for you. But that doesnt mean there arent other ways to get yourself closer to where you want to be.

Your old college roommate might swear by high-intensity interval training (HIIT) because those were the kinds of workouts that helped them lose weight. But if the idea of box jumps and burpees makes you never want to get off your couch, then rest assured you do not ever have to do box jumps or burpees.

Research has shown that the best way to stay consistent with an exercise routine is to enjoy what youre doing. (17)(18)(19) Instead of forcing yourself to perform workouts you hate, find a mode of movement that you love and try to stick to that. Maybe that means taking your dog out for longer walks, or maybe it means learning how to be a powerlifter.

When you like the way youre exercising, you start doing it because its fun rather than because you feel obligated to do so for a weight loss goal. When you genuinely like physical activity instead of forcing yourself through traditional exercises you hate youre better able to stick with it. (18)

Sticking with it helps you lose weight in a sustainable way. Its been found that consistency over time is the most effective way to sustainably change your body composition. (11)(12)(13) Experimenting to find a type of exercise you truly love will go a long way, no matter what your goals are.

Its tempting to only work out the specific area of your body that you want to change. But big full-body movementshave a better chance of changing your body. Since spot reduction isnt actually a thing, lifting heavy weights with compound exercises is a great bet for strengthening your entire body.

Forging a stronger and more muscular body lets you show off your muscles. The stronger you get, the more enjoyable your exercise program becomes and the easier itll be to stick to it. (19) And sticking to it helps you lose weight in the long-term. (11)(12)(13)

Exercises that involve your whole body require more energy than moves like planks or glute bridges. When you use more energy, you can more easily create the caloric deficit you might want if youre looking to lose weight.

But make sure youre striking a careful balance. If youre lifting heavy, you need to fuel your body so that you can safely maintain the energy you need to move big loads. You can lose body fat and gain muscle at the same time, but perhaps ironically you have to eat enough food to be able to do so.

Your nutrition habits tend to last over time if theyre sustainable for you emotionally and physically. Popular practices your gym buddies might talk about, like cutting weight or carb cycling, are not meant to last more than a few weeks at a time. Theyre supposed to produce temporary changes in your body and arent sustainable long-term.

On the other hand, being consistent with your nutrition over time is more effective than restricting what you eat. (11)(12)(13) Nutrition plans aimed at weight loss have to be sustainable to be effective in the long term. Studies have found that sustainable practices like intuitive eating can help people lose weight and not gain it back over long periods of time. (11)(12)(13)(20)(21)

Ultimately, fat loss can happen if your body is using more energy than its taking in. But keeping yourself in a state of perpetual caloric deficit can damage the messages your food-related hormones give you. (22) When youre chronically dieting, your body will send you chemical signals that youre starving even when you have plenty of food. (23) So when your goal is losing body fat, pay extra attention to your psychological and emotional relationship with food to keep yourself healthy overall.

If youre reading this because youre holding out hope for spot fat reduction, alas science says that spot reduction doesnt work. Exercising the muscles in the area you want to change just doesnt speed up fat loss there.

For reasons that you generally cant control (think: hormones and genetics), youll lose body fat from different areas and at different rates than other people. Sometimes, itll look like spot reduction if the way your body is losing fat happens to align with your goals. But that doesnt make spot reduction an actual thing that you can control.

Instead, try to find fat loss strategies that feel good for your body and mind. When your goal is fat loss, shift your focus to the bigger picture and the bigger picture is all about sustainability and enjoyment that allow you to be consistent.

Featured Image: LightField Studios / Shutterstock

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The Fat Loss Myth You Want to Be True: Spot Fat Reduction - BarBend

Dolly Parton and Sylvester Stallone starred together in the universally-pannedRhinestone. Despite the unfavorable reviews, Parton and Stallone enjoyed their time working together on the film. During that time, some speculated that the two were having an affair and that Stallone inspired Parton to start eating healthier and working out. Parton said that Stallone was getting too much credit for something she did on her own.

Though they seem like an unlikely pairing, Parton and Stallone spoke about how much fun they had together inRhinestone.

When I met him, I loved him instantly, Parton said in 1984, perSmooth Radio. I think we just struck up a wonderful, lasting friendship. I loved his energy and his personality He had me laughing, I couldnt even do my scenes He absolutely tickles me to death. Hes a crazy person.

Stallone agreed with her. Though hewasnt thrilled with the final product, he liked Parton.

Shes really wonderful, he said.

When Parton began working onRhinestone, she had challenges withher physical and mental healththat caused her to gain weight.

Id never really been sick in my life until a couple of years ago, and then I was sick for 18 months to two years, she toldInterview Magazine. It was brought on by a lot of emotional problems that I was having. I had to make a lot of decisions with a lot of people I had been with for years and years, and we were not helping each other emotionally. We did great business together, but it was just very hard.

After the film, she began focusing on healthy foods and exercise, and some speculated that Stallone was behind the change.

Stallone, who most definitely has a beautiful body, has been getting a lot of credit for something he has nothing to do with, Parton toldThe Washington Postin 1984.

The choice to begin eating healthier foods was her own, but she did credit him as an inspiration.

I was coming out of a big gloom at the time, and I had some health problems and was feeling not so good, Parton wrote in her book,Dolly Parton, Songteller: My Life in Lyrics. But [Stallone] was so health-conscious, crazy, and funny. It was good for me.

Regardless of whether or not Stallone instilled new eating and exercise habits in Parton, she said that he did helpher out of the difficult periodof her life. She had so much fun working with him that she considersRhinestoneone of her favorite movie experiences.

Even though the movie didnt do that well, that was one of my greatest projects, Parton toldRolling Stone. Because Stallone was so full of life and so crazy and so funny, and he made me laugh a lot, which was real healthy for me. That movie got me back on track.

RELATED: Why Dolly Parton Sometimes Couldnt Even Do My Scenes With Sylvester Stallone in Rhinestone

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Dolly Parton Once Said Sylvester Stallone Got Too Much Credit for Her Weight Loss - Showbiz Cheat Sheet

A dad who dismissed his rapid weight loss as working too hard and not eating properly was diagnosed with cancer which was spreading through his body.

Rob Gore, aged 40, ignored the symptoms, which included passing blood when he went to the toilet, until his wife Kirsty persuaded him to visit the GP.

The supply chain logistics manager, from Warrington, said: "By the time I received my diagnosis, I'd resigned myself to the fact it was something serious. I had bowel cancer and it had spread, with nodules in my liver and lung."

With nearly 43,000 people diagnosed with bowel cancer every year, it is the fourth most common cancer and the second biggest cancer killer in the UK, according to the charity Bowel Cancer UK, Liverpool Echo reports.

More than nine in ten new cases are diagnosed in people of 50 years of age, and it is more common in men than women, but it can affect anyone of any age.

Rob had six rounds of chemotherapy at The Clatterbridge Cancer Centre's outreach clinic in Halton Hospital's CanTreat unit, followed by treatment to help stop the cancer from spreading further. He still visits the Clatterbridge team to collect cancer medication and to get regular scans and check-ups.

One scan, a year ago, detected potentially cancerous growths called nodules in his lung, requiring a further six rounds of chemotherapy. He later had a lung ablation at Royal Liverpool Hospital. This non-surgical procedure uses heat to kill cancer cells, allowing them to treat a nodule they suspected was returning.

Three years since his diagnosis in March 2019, Rob is back at work full-time, having recently visited London and Belfast with family to celebrate his 40th birthday. He said: "My wife and the kids have been brilliant. I have two stepchildren and a daughter and they've just climbed Moel Famau in north Wales to raise money for a charity that supports children whose family members have cancer. They were really keen to give something back and I'm so proud of them.

"We're just making the most of everything we can trying to get out there, do stuff and enjoy life. It's been really nice to be back in work as well, seeing people, because I'm not one for sitting around."

Rob shared his story for Bowel Cancer Awareness Month this April to encourage others not to ignore possible symptoms of cancer. He said: "I always tell friends, family, anyone if you have any signs at all, please go and see someone. It feels huge when something in your body isn't right, but there's no need to be scared. Getting diagnosed with cancer isn't all doom and gloom. There're treatment available, so it's always best to get symptoms checked out and either put your mind at rest or get the care you need."

He added: "The care I've had from the NHS has been great I can't say enough about how amazing everyone has been. I see my nurse consultant, Jeanette, regularly. She's fantastic and I have a lot of trust in the team. I'm just getting on with things and living my life."

Colotectal nurse consultant at The Clatterbridge Cancer Centre NHS Foundation Trust Jeanette Ribton said: "Rob did the right thing by going to see his GP when he noticed blood and that he had lost weight without trying. People sometimes dismiss early signs of bowel cancer, either from embarrassment or thinking it's just a dodgy tummy.

"If you have persistent changes in bowel habit lasting three weeks or more, blood in your poo or abdominal pain or bloating when you eat, ask your GP for advice. It's also important to take part in bowel cancer screening if you're invited to do so."

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Dad's rapid weight loss diagnosed after he thought he was 'just working too hard' - Daily Record

The next time youre making oatmeal, think twice before reaching for the cinnamon sugar as this dishs health effects depend largely on how its served.

You can make numerous additions to oatmeal to boost its taste and nutrition profile. Certain ingredients even make this popular morning porridge a good option to support weight loss goals.

This article provides various oatmeal toppings based on your preferences and health goals.

Oatmeal is made from oats that have been cooked in liquid to form a creamy porridge.

You can use any type of oats. Some of the most common kinds include:

While all are derived from whole oats also known as oat groats they differ in how theyre processed. In general, those above are listed from least to most processed.

While Scottish oats are made by grinding oat groats into meal, steel cut oats take whole oats and chop them into pieces with a steel blade. Rolled and quick oats differ because theyve been steamed and flattened.

All oats are high in fiber, provide carbs to give you energy, and contain a variety of vitamins, minerals, and beneficial compounds (1).

The soluble fiber in oats, known as beta glucan, may help reduce cholesterol levels. Since high cholesterol is a risk factor for heart disease, eating oatmeal regularly may lower your risk (2, 3).

Beta glucan may also help people with diabetes control blood sugar. Thats because it slows down digestion, leading to a steady increase in blood sugar instead of a quick spike (4).

Its worth noting that less processed oats may have more advantages than more heavily processed ones (1, 5).

For example, steel cut oats raise blood sugar less than more processed oats. They may be digested even more slowly than rolled or quick oats, causing a slower increase in blood sugar (5, 6).

In addition, what you add to oats may either contribute or detract from its health benefits.

Oatmeal is a healthy breakfast option that may help lower cholesterol and prevent blood sugar spikes. Still, the toppings you use make a difference.

Plain oatmeal is very nutritious but tastes bland without toppings.

Although countless toppings are available, many oatmeals served in restaurants or sold in stores are high in sugar. To keep your sugar intake under control, you can simply make it at home.

To sweeten oatmeal without going overboard on refined sugar, try these additions:

You can flavor oatmeal with savory toppings, such as:

You can boost oatmeals flavor by adding your own toppings without the need for excess sugar. Try fruit and spices to make it sweet or veggies and cheese to make it savory.

While plain oatmeal boasts several health benefits, its primarily carbs and doesnt offer much fat or protein (7).

Pairing it with sources of fat and protein makes it more well rounded, which is important to help you stay full for longer, meet your nutrient needs, and stay energized throughout the day (8).

Here are some foods to pair with oatmeal to bolster its protein or fat content:

You can also consider making overnight oats.

Mix 1/4 cup (23 grams) of rolled oats with 1/4 cup (71 grams) of Greek yogurt, 1/4 cup (60 mL) of a milk of your choice, and healthy toppings. Divide into jars, seal, and refrigerate overnight.

In the morning, youll have a thick, cold oatmeal to enjoy.

To make oatmeal more balanced, add sources of protein and fat like eggs, Greek yogurt, or peanut butter.

Depending on what you add to it, oatmeal may support weight loss.

Still, no single oatmeal topping can promote weight loss on its own. Instead, focus on low calorie swaps if youre trying to lose weight, as eating fewer calories than you burn may lead to weight loss (9).

Here are some ideas for swapping oatmeal toppings to help with weight loss:

In addition, be sure to add a protein source like Greek yogurt, egg whites or eggs, or nuts or nut butters. Protein helps you feel full and prevents overeating, which in turn may promote weight loss (10).

Low calorie toppings and protein-rich foods are good additions to oatmeal if youre trying to lose weight.

Oatmeal is a delicious breakfast food thats full of healthy nutrients.

Adding nutritious toppings to oatmeal can boost its flavor and contribute to its health benefits. Try adding fruit for sweetness, veggies or eggs for a savory twist, or sources of protein and fat to make it a balanced meal.

Simultaneously, its best to steer clear of high sugar toppings like brown sugar, white sugar, candied nuts, and sweetened fruits.

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The Best Oatmeal Toppings for Flavor, Weight Loss, and More - Healthline

If you're trying to get into shape and jumpstart weight loss in your 40s, the first step is getting into three good-for-you habits: eating a healthy diet, performing regular cardio, and strength training. Although cardio and aerobic exercise is great for your heart health and working on your general fitness, prioritizing strength training is key to losing weightespecially as you hit 40 and above. This is because as you age, your metabolism drops, and you lose lean mass each year if you don't do anything to maintain it.

Lifting weights helps build muscle, elevates your metabolism, and burns more calories post-workout when compared to aerobic exercise. This is because of the excess post-exercise oxygen consumption (EPOC) effect. Your body will require more energy to get back to baseline after a strength session compared to cardio. So if you want to lose fat and age gracefully into your 40s and beyond, make strength exercises your focus.

When it comes to strength training, a majority of your exercises should include compound movements. They're the biggest bang-for-your-buck, engage more muscle groups, and burn more calories. If you're just starting off and not sure what to do, I have you covered. Here are a few strength training exercises you can do to help jumpstart weight loss goals. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Begin this movement by holding one dumbbell in a vertical fashion in front of your chest. Keeping your core tight, push your hips back, and squat down until your thighs are parallel to the ground. Drive through your heels and hips to stand back up, flexing your quads and glutes to finish. Complete 3 sets of 10 to 12 reps.

Related: The 5 Best Floor Exercises To Increase Your Visceral Fat Burn, Trainer Says

Grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then straighten your legs fully. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Perform 3 sets of 10 to 12 reps.6254a4d1642c605c54bf1cab17d50f1e

Sit back into your chest press machine with your arms on the handles. Keep your core tight, and press the weight forward until your arms are fully extended. Flex your chest and triceps to finish, then lower the weight back under control to starting position before performing another rep. Complete 3 sets of 10 to 12 reps.

Related: Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says

For this exercise, you'll hold a pair of dumbbells, and take a long stride backward with one leg. Firmly plant your heel down, then lower yourself until your back knee touches the ground. Push through with your front leg to come back up, then repeat with the other side. Perform 3 sets of 10 reps for each leg.

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Tim Liu, C.S.C.S.

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Jumpstart Weight Loss In Your 40s With These Strength Exercises, Trainer Says Eat This Not That - Eat This, Not That

THE Easter eggs have been chomped and those roast dinner leftovers are taking up half the fridge.

But with the summer holidays on the horizon, we will all be thinking of shedding some troublesome Bank Holiday pounds.

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As the cost of living goes through the roof, trimming the budget can be just as important as reducing the waistline.

Nutritionist Amanda Ursell reveals how to tighten your belt in more ways than one with some simple swaps and tips that can save you calories and cash.

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YOU can fool yourself into thinking you are eating more than you are. Swap a take-out pizza for a supermarket own-brand, then bulk it up with lots of tomatoes. This trick is known as the art of volumetrics.

Substitute a Dominos Pepperoni Passion (11.5in pizza, 18.99, 1,988kcal) for Sainsburys cheese and tomato (12in pizza, 1.09, 919kcal). Add cherry tomatoes (250g, 48p, 63kcal).

Youve got a healthier meal for 1.57, which at 982kcal is only half as bad for you.

SAVES: 17.42 and 1,006kcal

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SCIENCE shows snacking can help or hinder weight loss.

Sugary snacks such as biscuits and cakes will raise sugar in our blood and trigger the release of insulin. This lowers blood sugar but makes us hungry again.

Choose snacks that keep blood sugar stable.

Swap a Greggs hot chocolate and Belgian bun with 77g sugar (2.55, 609kcal) for a Greggs bottled water and a 30g pack of KP peanuts (1.25, 184kcal), 1.5g sugar.

SAVES: 1.30, 425kcal, 75.5g sugar

WHEN we are trying to shed those pounds, drinking water or having a bowl of clear soup before eating a main meal has been shown to reduce our calorie intake.

One study has revealed that following this simple advice led to an extra weight loss of 5lbs over a 12-week period.

This makes both options water or soup a great value way to lose some weight with minimal effort.

SAVES: 5lb weight loss

A MEDIUM 175ml glass of white wine costs 4 or more in bars, so order one with a fizzy water on the side.

Mix the two to make a spritzer and share it with a friend. This halves the cost and calories and slashes your alcohol units, which cause weight gain, by half to 1.15.

SAVES: 2, 80kcal and 1.15 alcohol units

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A RECENT trial by a team at the US National Institutes of Health found that people feel fuller, eat less and lose weight when eating foods that are minimally processed compared with highly processed versions.

So if you want to get rid of some pounds, try switching from a product such as Kelloggs Crunchy Nut Bites (0.9g gram of fibre, 24p, 134kcal per 30g serving) to Tesco porridge oats (2.5g of fibre, 3.6p, 109kcal per 30g serving).

SAVES: 20.4p and 25kcal

9

THE average Indian takeaway consisting of starters such as poppadoms and bhajis, and mains like chicken tikka masala and pilau rice, can rack up more than 2,000 calories.

Try a supermarket pack for a fraction of the cost and calories.

Swap a takeaway of onion bhajis, mango chutney, chicken masala, pilau rice and peshwari naan (19, 2,287kcal) for Asda chicken korma and chicken tikka masala meal for two (with pilau rice, naan and bhajis: 3 per head, 1,145kcal).

SAVES: 16, 1,142kcal

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EASY vegetarian swaps save cash and calories. They also pack in plant fibre, which changes the bacteria in our gut, leading to weight loss without lifestyle changes.

A spaghetti bolognese meal of 600g minced beef, can of tomatoes, large onion and 500g spaghetti is 4.66 for four, 461kcal per serving.

The veg version is 600g canned lentils, can of tomatoes, onion, 500g spaghetti, 2.05 for four, 281kcal per serving.

SAVES: 2.61 for four and 180kcal per serving

9

BEING active helps to maintain muscle mass, which in itself burns calories, but the average gym membership is 30 per month and most members manage to go only three times a week.

On the other hand, a brisk walk, an hours housework or dancing to your favourite playlist for 60 minutes burns the same calories per hour as a gym session.

Not only will you save cash and get a sweat on, your family members or housemates will thank you too!

SAVES: Average 30 a month

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A STUDY of 80 overweight people published this year proved how integral slumber or lack of it affects our tendency to put on pounds.

The Massachusetts General Hospital study in the US revealed that people who sleep less consume more calories and crave higher-calorie foods compared with those who sleep for longer periods. Experts urge us to aim for six to eight hours per night if we can.

SAVES: More than 6.5 hours of sleep a night saved 270 calories per day

9

PEOPLE who eat later in the day lose less weight than those on the same weight-loss programme who consume their main meals earlier, research has shown.

Dieters are advised to consider eating within a set period, such as between 7am and 9pm, and to stop eating at least two hours before bedtime.

Studies have also shown that night-time fridge raiders typically make poorer food choices, adding pounds to their waistlines.

SAVES: Hundreds of calories in late-night snacking.

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Ten easy weight loss tips to help you shed pounds AND save money including savvy trick to still enjoy b... - The US Sun

If you have excess fat in the belly area, you know how frustrating it can be to deal with. It can hang over your jeans, preventing you from wearing anything the least bit form-fitting. Cutting calories can help, but we spoke to an expert. What you need is an effective exercise routine that will speed up belly fat loss and get you to the gym. Put on some workout clothes, because we have just the plan for you.

Although the struggle can be real when it comes to how your clothes look and fit with unwanted belly fat, this type of fatknown as visceral fatis an extremely serious health risk. In fact, it can be the cause of serious health issues, including stroke, cancer, type 2 diabetes, heart disease, and high cholesterol. To give you an indication of just how serious the problem is in the U.S., belly fat is a health issue for over half the people in the country, as per the National Institutes of Health (via AARP). Now that we really have your attention, let's get started.

We spoke with a personal trainer from Fyt, Victoria Brady. Fyt happens to be the nation's largest personal training service that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone. Brady put together the following three exercises that are ultra-effective if your goal is to speed up belly fat loss at the gym. And next up, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Brady explains, "Cardio-based equipment in the gym can be used for more than just steady-state training. Depending on how they are utilized, these machines are also great tools to aid in speeding up fat loss, specifically in the belly area."6254a4d1642c605c54bf1cab17d50f1e

The three ways cardio equipment is most effective for losing belly fat are:

Incline Walking on Treadmill: For incline walking, Brady explains the ultimate preset program is the "hills" modality. There are several variations in this preset, including interval, and it's a replication of going up and down a hill. Brady recommends you start at level 3, and go up one level per week (start with level 3, then level 4, then level 5, and upward).

Sprint Intervals on Treadmill: According to Brady, sprinting on the treadmill has been proven to be more effective at burning fat and building more speed when compared to doing a steady-state jogging/run. Here's a solid sprint interval workout:

Stair Climber, Elliptical, or Rowing Machine: Brady tells us, "The best preset programs on these cardio machines for burning belly fat are the 'Fat Burner' or 'Interval' modalities. Complete one of these preset programs starting at level 3 (or higher) for at least 20 minutes."

Related: Speed Up Belly Fat Loss In Your 50s With These Exercises, Trainer Says

This kind of training not only pushes you hard during each and every workout, but you'll still burn calories after you wrap up your sweat session. Brady recommends that you do a HIIT workout two to three times each week. When combined with consuming a well-balanced, healthy diet, the fat-burn will totally increase.

Here's an example of a cardio HIIT workout you can do to speed up belly fat loss at the gym:

Do each movement for a time of 40 seconds, then rest for 20 seconds. Do 4 rounds of the interval, and rest for 1 minute between each round. Brady tells us, "[The] best high-intensity exercises for burning belly fat in the gym (or at home) include: sled push, battle rope, [and] star jumps."

Related: The 5 Best Floor Exercises To Increase Your Visceral Fat Burn, Trainer Says

Even though your typical ab exercise such as situps can "boost definition," Brady warns, "It does not burn the belly fat that is covering the abdominal muscles. But, when you add strength training using a dumbbell or kettlebell, for example, you burn more calories, helping you to reach your goal of getting rid of stubborn belly fat faster. I always recommend practicing the exercises without weights first and gradually adding weights once you feel comfortable with the form." A workout that utilizes both core movements and strength training is a truly excellent method to speed up belly fat loss.

For more scoop on getting rid of belly fat and losing weight, check out The Most Productive Floor Exercises To Get Rid Of A Flabby Stomach, Trainer Says and Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says.

Alexa Mellardo

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3 Ultra-Effective Ways To Speed Up Belly Fat Loss Eat This Not That - Eat This, Not That

If you are trying to lose weight, you might be someone who follows a diet plan, exercises, or runs a lot. But did you know that having a sound sleep is also a crucial part of the process of weight-loss?

Award winning nutritionist Loveneet Batra talks about how sleep is important for the weight-loss journey. She posted a video on Instagram in the form of a reel with the text Looking for the simplest weight-loss hack? Dont ever compromise on your sleep quality.

She explained it in the caption suggesting sleep to be like nutrition for brain. She then went to say that if the aim for someone was to lose weight, skipping sleep was like pocking sticks in your bicycle wheels.

Not having sufficient sleep could lead to increase in cortisol levels (cortisol is the stress hormone) causing more stress and stimulate hunger.

It can also interfere with the bodys ability to process carbohydrates causing the blood sugar levels to spike and lead to deposition of fat!

It can cause the levels of leptin hormone to drop making you crave more carbohydrates leading to a bad diet and hence weight gain.

It can lead to reduction of growth hormones too. These hormones help in maintaining the proportions between fat and muscle.

This is how the nutritionist linked lack of sleep to weight gain saying that poor sleep cycle leads to poorer food choices, more carbohydrate intake and less physical activity, all of which contribute to weight-gain.

Due to these reasons, Loveleen suggests sleeping at least 7 hours every night to achieve weight-loss and over health management. Other than that she also suggested to fix your sleep schedule, avoid blue light 1 hour before you go to sleep and use relation techniques like reading, meditating and having chamomile tea to have a sound sleep.

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Trying To Lose Weight? Sound Sleep Could Be The Answer - News18