The Absolute Best Workout to Combat Belly Fat

Stomach pooch, you're going down.

 BY ESTHER CRAIN

Crunches, balance boards, yoga for your core—you could devote your life to exercises that supposedly target your abs, yet still watch your waistline spread. So what’s the smartest approach for targeting this trouble spot? A new study suggests daily weight training. Harvard University researchers found that men who did 20 minutes of weight training a day packed on the least amount of belly fat, compared to men who did cardio workouts or steered clear of the weight room completely, according to the study, published in Obesity.

Ab fat carries some pretty big health risks: The larger your waist circumference, the higher your odds of chronic conditions such as diabetes and heart disease. With this in mind, the research team set out to discover how different types of physical activity change a person’s body weight and waist circumference over time, especially for older adults, who tend to lose muscle mass and gain fat with age. They accessed data on 10,500 men age 40 and older collected during a previous 12-year study. The findings: Men who added 20 minutes of weight training a day to their cardio routine gained less belly fat, compared with men who did no weight training but boosted their time doing cardio, outdoor work, or just being sedentary.

While weight training was the determining factor when it came to lower waist circumference, lead author Rania Mekary, Ph.D., said in a news release that weight training and cardio is the best anti-pooch combo. “Engaging in resistance training or, ideally, combining it with aerobic exercise, could help older adults lessen abdominal fat while increasing or preserving muscle mass,” said Mekary, a researcher in the department of nutrition at Harvard School of Public Health.

Why did weight training lead to the smallest gain in stomach fat? The research team theorized that working out with weights builds muscle mass and decreases fat levels all across the body, which gives metabolism a boost—and thus results in less belly fat. The study had its limitations: It included only men, and it focused on prevention, not how to get rid of stubborn stomach pooch you may already have. Still, it’s welcome news if you’re hoping to avoid belly fat in the future. And yep, it’s more backup that crunches alone aren’t the answer.

The Small Steps I Took to Shed More Than 100 Pounds

Steal these totally doable weight-loss moves for yourself.

 BY THE EDITORS OF WOMEN'S HEALTH

Before: 265 lbs.
After: 155 lbs.

Growing up in West Bridgewater, Massachusetts, Hanna Preston played soccer and took dance. But that wasn't enough to offset her after-school snacking. By her junior year of high school, Hanna stood 5'10" and weighed 265 pounds. Following a family member's diabetes diagnosis, Hanna knew in the back of her mind that her size put her at risk for the disease, especially if she kept gaining. Hanna searched for yoga and body-weight workout videos online and committed to doing one each night, even if it was only 15 minutes long. With her family physician's supervision, she overhauled her diet, building her meals around lean proteins like fish and skinless chicken, skipping second helpings, and cutting way back on junk food. Over the next two years, she dropped nearly 100 pounds. By the summer of her freshman year of college, she'd reached her goal weight of 155. "My biggest motivation was knowing I had a shot at a new beginning," she says.

Here's how Hanna was able to turn her life around:

• Don't overdo it. "Every one of your workouts doesn't have to be extreme. Even just taking the stairs instead of the elevator is better than nothing."
• Be prepared. "I try to cut up lots of veggies in advance so there will always be some handy when I'm hungry."
• Make smart swaps. "My go-to for a savory fix is steamed edamame—crunchy, but so much better for you than chips."

For more on Hanna's incredible weight-loss journey, pick up the March 2015 issue of Women's Health, on newsstands now. In the meantime, check out more inspiring weight-loss success stories and healthy ways to lose weight.

5 Ways to Lose 5 Pounds—From the Guy Who Gets A-Listers in Shape

Celebrity fitness pro Harley Pasternak shares his top tips for melting stubborn fat.

BY FITBIE

This article was written by Cathryne Keller and provided by our partners at Fitbie.

When you first started to overhaul your food and fitness habits, it probably felt like you were slimming down faster than a new celebrity mom. But now that you're getting closer to your goal, the scale is no longer cooperating. What gives?

Part of the problem is that bigger bodies burn more calories, so the smaller you get, the harder you have to work in order to drop pounds. But that doesn't mean you have to starve or kill yourself at the gym to lose more fat.

We called up celebrity trainer Harley Pasternak (responsible for such impressive slim-downs as Jessica Simpson's) to find out how to push past your plateau and finally reach your weight-loss goal. Here are the 5 Poundsauthor's top five tips for losing those last five pounds:

1. Stop working out so much. 
Yes, you read that right. There's nothing wrong with intense workouts, but if you're focused solely on traditional exercise, you may be getting less activity than you think. 

"There are 168 hours in the week, says Pasternak," so if you're exercising for only three of those, then there are 165 hours of the week that you're not active—sitting at your desk, sitting in the car, sitting at dinner. That shows you the importance of staying on the move all the time." Pasternak's recommendation? Invest in a fitness tracker. "I tell all my clients to get aFitbit to monitor how much—or how little—hey move throughout the day," he says. "There are several studies that show that people who take at least 10,000 steps a day have more success losing weight than people who actually go to the gym."

2. Go to bed. 
You've heard it before, and Harley will say it again: Getting quality sleep is essential if you want to stay slim and happy. In fact, in a recent study from Columbia University, scientists found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time dropping pounds than those how log more than seven hours of shuteye. 

Pasternak recommends aiming for seven to eight hours per night since research has also linked spending too much time in bed to a higher BMI. But we all know that can be much easier said than done. "There are so many reasons we have intermittent sleep or don't get enough sleep or have trouble falling asleep," says Pasternak. Here's his list of the four biggest sleep disrupters (and what you can do about them). 

3. Rethink your pre- and post-workout snacks. 
"If you're talking about doing exhaustive, long aerobic bouts—like running a marathon or half-marathon—then pre- and post-exercise nutrition is more important," says Pasternak. "But for regular exercise under 90 minutes, you're not going to deal with severe glycogen depletion or blood-sugar fluctuations."

If you're hungry and low on energy, then by all means eat a pre-workout snack—but don't force extra calories because you think you need them. "I tell people who are exercising just to look and feel good to plan your three meals and two snacks a day and then put your workouts in wherever you want," says Pasternak. "And make sure that whatever meal or snack happens to follow your workout contains good-quality protein—like from abalanced smoothie—to help your muscles recover. 

4. Watch your sugar intake. 
"Many people found the original, very-low-carb version of the Atkins diet to be radical and too extreme, but in its essence, it told an important message that the key to slimming down is really just getting rid of the sugar," says Pasternak. "And though a strict low-carb diet may be difficult to follow for most of us, the messaging was right." Added sugars have been linked not only to obesity, but also to diabetes, heart disease, and even death. "I recommend keeping an eye on your carbs if you're trying to slim down, and one easy way to ensure your diet isn't too carb-heavy is to ditch the sweets and processed grains," says Pasternak. (This sugar-saving supermarket guide will help you fill your grocery cart with foods that are better for your waistline).  

5. Stop trying to lose the last five pounds. 
For one thing, you may be  pursuing an unhealthy ideal and don't really have five pounds to lose. But even if you do need to shed a little to be healthy, the best way to get to yourhappy weight is to focus on your health, not the scale. "I'll never forget that when I moved to the U.S. from Canada and I had to get health insurance, the insurance companies were charging me a premium because according to the height-weight charts I was morbidly obese," says Pasternak. "I was 5'11 and weighed 235, and according to the charts, I was 56 pounds overweight—I was lean and healthy, but I just had a lot of muscle mass, which weighs more than fat."

So how can you stay on track without weighing yourself? Focus on your habits, not the number. Pasternak recommends making some daily health goals (like the ones he outlines in 5 Pounds) and asking yourself every night if you've completed them. "If you can answer yes, then that's success because you have direct control over your behaviors, whereas you don't have direct control over the scale," he says. "You're hoping that your healthy behaviors will show up on the scale, and quite often they do, but not necessarily on our schedule." And as long as you're feeling better and looking better, what does it matter what the number says?

"When I use the term 'five pounds,' it's more of a symbolic five pounds," says Pasternak. "It's like, you want to look five pounds lighter, you want to feel five pounds lighter, you want to move five pounds lighter—but that doesn't necessarily always equate to the scale being five pounds lighter."

9 Easy Ways to Crush Your Food Cravings

Show your sweet tooth who's boss.

BY POPSUGAR FITNESS

This article was written by Julie Upton and repurposed with permission from POPSUGAR Fitness.

Is your sweet tooth getting out of control, or do you feel like that bag of chips is always calling your name? Thankfully, dietitian Julie Upton, M.S., R.D., of Appetite for Health is here to offer some great tips on how the pros knock out their food cravings.

Research shows that virtually all women have food cravings, especially for chocolate, but also for foods rich in fat, sugar, and salt. While many believe cravings stem from nutrient deficiencies, studies show that jonesing for French fries or Swedish Fish happens from habit and emotional eating, not from lacking vitamins or minerals. If that were the case, we'd all be craving nutrient-packed veggies—not chocolate and chips.

There are ways to cave to cravings without destroying your diet. Research shows that those who restrict food suffer the most from intense cravings, compared to women who don't make specific foods off-limits. The key is to indulge—in moderation—and with healthier substitutions. In addition, studies reveal that adequate sleep, avoiding alcohol, not skipping meals, and exercise can all help reduce cravings.

Here are nine of my go-to healthier substitutes to crush cravings:

When You're Craving Something Chocolate-y...
Chocolate is the most craved food of all. If you feel like you have to have gooey, chocolaty candy bars, brownies, or chocolate chip cookies, try these instead:

• One ounce of dark chocolate: The darker the chocolate, the more antioxidants it has and less added sugar. Try one-ounce squares of premium dark chocolate that have at least 70 percent cacao.
• Chocolate-dipped frozen banana: Any dark chocolate-dipped fruit is a better-for-you choice. This simple recipe will cure your craving for less than 200 calories. (Fresh strawberries are a good sub for bananas.)
• Dark chocolate protein pudding: Combine six ounces of plain Greek yogurt with two teaspoons of cocoa powder. Stir to combine. (If you need more sweetness, use vanilla yogurt or add honey.)

5 Mindful-Eating Tips for Weight Loss

Really thinking about your habits can help you see the results you want.

BY FITBIE.COM

What if we told you that you could eliminate out-of-control eating from your life once and for all? You can, thanks to mindfulness. Recent research published in the journal Complementary Therapies in Medicine showed that after just six weeks of mindfulness training, participants experienced a 16 percent decrease in the tendency to eat out of control, a 39 percent decrease in hunger, and a 43 percent decrease in binge-eating incidences (not to mention a 26 percent drop in depression and a 35 percent decrease in anxiety, too!).

What's more, a 2013 Kent State University study showed that mindful eating tactics —like paying attention to the taste and smell of your food and monitoring your hunger and fullness—made people feel more satisfied after a meal. In another study, researchers discovered that dieters who continued using mindfulness techniques after completing a weight-loss program continued to drop pounds.

So yes, if you're trying to slim down, staying present with your plate could make a major difference in your progress. But how, exactly, do you practice mindfulness with your meals? We've got five expert mindful eating tips, adapted from 20 Pounds Younger by Michele Promaulayko, editor-in-chief of Yahoo Health and former editor-in-chief of Women's Health magazine. Adopt these presence principles, and you'll likely start dropping pounds with little extra effort. Interested in learning more? You can pre-order 20 Pounds Younger now and get five FREE bonus gifts!

Pay Attention to Portions
People who eat mindlessly often prefer to remain in a state of ignorance with no knowledge of serving sizes or the number of calories in foods. But in order to give your body what it needs, you need to face the facts. Instead of eating food directly from a bag or container, place it onto a plate out in the open, says Lesley Lutes, Ph.D., an associate professor of psychology at East Carolina University. In her experience, people are often surprised—in a good way. "They thought a portion was just three or four chips," she says. "They felt so guilty about what they were eating that they’d just stick their hand in the bag and keep eating. But we want you to celebrate food." The first step? Understanding—and consciously choosing—what you eat.

Observe Your Inner Experience
You can drag out your meal for two hours, but all of that extra time doesn't mean a thing if you aren't paying attention to what’s happening inside your body and mind. To truly be mindful, you need to take note of every sensation and urge: How do you know when you're hungry? What sensations do you experience? What does it feel like when you're emotionally—but not physically—hungry? How do you know when you're full?

Pretend You're a Food Critic
Your job isn't just to vacuum down the food on your plate—you have to take note of the presentation, the nuances of every flavor, and how satisfying each item is. "When you bite into a grape, all of these juices come out—and there are sensations you'd totally miss if you just stuffed a handful of grapes into your mouth," says Katie Rickel, Ph.D., a clinical psychologist in Durham, North Carolina. "Try to follow the first bite down your esophagus and into your belly, and take a moment to notice whether you feel one grape more energetic." In mindful-eating workshops, people first practice this with just three or four raisins. "That really brings people’s attention down to their sensory experience," says Jennifer Daubenmier, Ph.D., an assistant professor at the Osher Center for Integrative medicine at the University of California-San Francisco. "They really notice the texture, the smell, and the thoughts that come up."

Eat How Much You Need—Not How Much You Think You Should
A lot of factors probably contribute to the size of your meals: how much you put on your plate, what others around you are eating, and—if you're dieting—guilt about what you think you should do. But the truth is, only your body can tell you how much you need to consume. "[In mindful eating programs], people think the idea is to get them to stop after one bite," says Lutes. "But we want you to eat what you want, but be mindful of it, actually enjoy it, and not feel guilty about it." In other words, if your body's signals are telling you to continue eating, then you have no reason to feel bad about doing so.

Try to Be Mindful Every Time You Eat
You can eat mindfully at a buffet, a birthday party, or during Thanksgiving dinner. The key: Let your friends or family members do the talking at the start of the meal, buying you a few moments to take a mindful bite or two. Mini meditations are perhaps the easiest way to put this into practice. Before you eat, analyze your level of hunger and any emotions you're bringing to the table, and take a few deep breaths to help you focus on the food in front of you. Some people find it helpful to close their eyes, but you don't have to. About halfway through the meal, check in again, noticing the decrease in hunger and increase in fullness you're experiencing. This is a good time to answer the questions, "Do I really need to keep eating?" and "Am I satisfied?"

6 Drinks That Shrink Your Belly

Cool off with refreshing sips that help keep your abs flat too

By Mara Betsch

The Best Belly-Flattening Drinks

That ice-cold lemonade may hit the spot on a 90-degree day, but it’s not doing your waistline any favors. A 20-ounce Minute Maid Lemonade contains 250 calories and 68 g of sugar. Fortunately, there are plenty of refreshing summer sips that you can drink without guilt—and they may actually help you lose weight.

Flat Belly Drink: Flavored Water

Staying hydrated is important when you’re trying to trim down. Drinking plenty of water helps your body maintain proper fluid balance, stops water retention (a big cause of bloated bellies), and even increases the feeling of fullness so you eat less overall.

But if plain water bores you, spruce it up with fresh herbs, citrus fruits, and other low-cal flavor enhancers (sliced cucumbers work well too) to 

Flat Belly Drink: Watermelon Smoothie

As long as they’re made without sugary mixers like sherbet, smoothies are a guilt-free way to hydrate—and watermelon is a terrific, low-cal smoothie base. Not only is it a natural hydrator because of its water content, watermelon is also loaded with nutrients, including cancer-fighting lycopene, as well as an amino acid known as arginine.

A study in the Journal of Nutritionfound that arginine can decrease body fat and increase lean muscle mass, so whip up this 56-calorie metabolism booster and sip away!

Flat Belly Drink: Iced Peppermint Tea

This minty thirst quencher is super refreshing on a hot summer day, but it’s also a supereffective belly flattener. Peppermint tea helps your stomach process fat, ensuring even high-fat foods like burgers and steaks are digested quickly, which helps prevent bloat

Flat Belly Drink: Pineapple Frappe

.This blended pineapple drink tastes like a beach vacation in a glass—and it packs in two belly-flattening ingredients. A tablespoon of flaxseed oil adds monounsaturated fatty acids (MUFAs), proven belly flatteners, and pineapple itself contains bromelain, an enzyme that helps break down protein, ease digestion, and banish bloat.

Flat Belly Drink: Green Tea

Besides reducing your risk of cancer and heart disease, green tea contains catechins, antioxidants that studies show can help reduce belly fat. If you sip green tea before a workout, these compounds can also increase your fat burn during aerobic exercise.

Flat Belly Drink: Dark Chocolate Shake

Really? Yes, really. Chocolate—especially the dark kind—helps you slim you down because it decreases appetite and lessens food cravings overall.

However, at nearly 400 calories, this shake is more of a meal than a snack. Try it for a quick breakfast to keep your appetite tamed for hours.

7 Weight Loss Mistakes Even Healthy Women Make

By The Editors of Prevention

You snack on fruit, count calories, and get some form of exercise most days. So when you step on that scale and the needle stays put, you wonder what the heck you're doing wrong. Even with clean eatingand  good fitness habits, you may be making a few small mistakes that can lead to a plateau and derail your results. Here's how to upgrade your already-healthy habits to finally reach your get-slim goal.

1. If you count calories... Determine the right intake for you.
Only 11% of Americans correctly estimate their ideal daily calorie requirements, according to one survey. The rest of us tend to overestimate, says Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics. Let's say you assume that consuming 2,000 calories per day will allow you to reach your target weight, but it really takes 1,800: Those extra 200 are enough to keep an additional 20 pounds on your frame.
Do it better: If 1,800 calories is your max, split it into three 500-calorie meals and one 300-calorie snack.

2. If you're consistently active... Rev your routine.
When you spend a few hours running errands, it feels like you've worked off some serious weight. But despite hauling around those grocery bags, you burned only about 400 calories—that's about 1/10 of a pound.
Do it better: Short bursts of intense activity burn more calories—and up to 36% more fat, according to a study published in the Journal of Applied Physiology. Strolling around the mall or a park for an hour works off about 150 calories; pick up the pace 1 minute out of every 5 to burn over one-third more calories (try a similar method if you bike). Swimmers can switch from freestyle or breaststroke to a more challenging crawl every few laps, or just go a little faster. Give these quick calorie-burning interval workouts a try.

3. If you choose nutritious foods... Keep portions in check.
What you put on your plate is important, but healthy eating is also about being mindful of how much you consume. For example, your husband has pancakes with butter and syrup for breakfast, your son grabs a doughnut, and you opt for a cup of oatmeal with a handful of walnuts, a sliced banana, and a large glass of organic blueberry juice. You may win on nutrients, but when it comes to calories, you're dead last: That healthy-sounding meal adds up to almost 700 calories, more than a third of your allotment for the day.
Do it better: The best way to know if you're eating too much is to write it down. "Even if you note it on a napkin and then throw it away, that's okay. Just the act of writing makes you more aware," says Taub-Dix. Portion control cues help too: A baseball-size serving for chopped veggies and fruits; a golf ball for nuts and shredded cheese; a fist for rice and pasta; and a deck of cards for lean meats.

4. If you order the "healthiest" menu item... Do your dining out research in advance.

Photo by Jeffrey Coolidge/Gett Images

Choose the turkey sandwich over pizza and you think you're set, but again, looks can be deceiving. A turkey sandwich that comes on focaccia with cheese and mayo can deliver 970 calories. Two slices of pepperoni pan pizza total 520 calories. Put your sandwich in a spinach wrap instead of regular bread? It's the same difference, says Tara Gidus, RD, a former spokesperson for the Academy of Nutrition and Dietetics. "My clients think they get more nutrients and save on calories with 'healthy bread,' but often that's not the case."
Do it better: Look up nutrition facts before you eat there. See if your favorite eatery has nutrition facts online or in the store—you may be surprised at what you see. Here are 13 helpful tips for dining out on a diet.

5. If you choose "diet" treats... Eat the real thing, but downsize your portion.
When you want something sweet, all those fat-free, sugar-free options seem like a smart choice for weight loss. But researchers at Cornell University found that overweight people who choose low-fat versions of snack foods rather than the regular kinds consume, on average, twice as many calories. "The terms 'fat-free' or 'sugar-free' can create a green light effect, triggering people to eat more," says dietitian Cynthia Sass, RD. But many fat-free foods have about the same number of calories (or more) as their full-fat counterparts.
Do it better: Go for reasonable amounts of the real thing. If you love ice cream, have a small scoop of premium. "You won't stick to a diet that doesn't include your favorites," says David Grotto, RD, author of 101 Foods That Could Change Your Life. Bottom line: Life's too short for forbidden foods.

6. If you're a crunch queen... Don't forget your cardio

Photo by Stockbyte/Getty Images

One of the biggest mistakes women make when trying to lose belly fat: too many crunches, too little cardio. No matter how toned your abs are, your belly won't look flat until you get rid of the layer of fat on top of them, says Jessica Smith, a certified personal trainer and star of fitness DVDs. For that, you need to rev your calorie burn. Interval training, in which you alternate high-intensity bursts of activity with easier bouts, has been shown to zap more belly fat than steady-paced moderate workouts.
Do it better: Try these quick calorie-burning intervals. Each week, aim for three interval sessions and two or three moderate, steady-paced workouts of 30 to 60 minutes each—along with ab exercises—for best results.

7. If you eat snacks to quell cravings... Be more mindful of your intake
You may think you're vigilant about watching what you eat, but research shows that stolen bites and tastes can rack up a few hundred uncounted calories, which can put on pounds fast. Eating while distracted can cause mindless eating, too. When women who normally watched their portions had lunch in different situations, they ate 15% more (72 additional calories) while listening to a detective story, compared with when they ate alone and free of any distractions, found a study in the American Journal of Clinical Nutrition.