Foods to Eat that Help Your Metabolism

 Eat Your Way Slim

We’d all love a magic pill or food that makes weight loss easy and permanent. But until either one comes around, healthy eating is still your best bet. The trick is to choose foods that do three things:

Keep you full

Won’t cause major spikes in your blood sugar (too much sugar in your blood gets stored as fat)

Support a healthy metabolism -- your body’s system for turning what you eat and drink into energy

It’s Important to Eat

If the rule of weight loss is to burn more calories than you take in, not eating should make you lose weight fast, right? Wrong. Animal studies show that with less eating, the body goes into “starvation mode,” burning fewer calories to conserve energy. Also, you’ll be short on nutrients, making you tired and sluggish. To get your pep back, you might be tempted to eat sugary or fatty foods, which will pack all those skipped calories back on.

Choose Iodine-Rich Foods

The thyroid gland plays a key role in helping your metabolism burn calories and control your appetite. To do its job, your thyroid needs healthy levels of iodine. Most people in the U.S. get all the iodine they need through a regular diet, but some foods have more iodine than others. Make sure you get at least some of these common sources:

Table salt

Egg yolks

Milk and dairy products

Saltwater fish, such as cod

Show Legumes Some Love

Legumes, such as beans, peas, and lentils, are rich in fiber. This makes your metabolism work harder to digest them and keeps you feeling full longer. Studies have shown that lentils can help you eat less and lower your body weight and waist measurements. Beans also have something called resistant starch, which is linked to higher rates of fat metabolism.

Water, Part I: Drink Up

Water supports your metabolism in ways that might surprise you. The trick is to drink more than usual, or drink it instead of beverages with calories. Research suggests that water may:

Help you take in fewer calories

Boost calorie burning if you’re obese

Help your body burn fat

Water, Part II: Put It on Ice

Want to bump up the health benefits of water? Drink it very cold. Your digestive system burns extra calories -- about eight -- to get it to room temperature. Eight calories per glass isn’t much, but it adds up over the course of a day, and especially over a week.

Get Your Calcium

When you think of the role of calcium, strong bones probably come to mind. You can thank your metabolism for that, as it helps your body get calcium from food. Some studies suggest calcium can also help you shed pounds and fat, but it’s too early to know for sure. Still, you can’t go wrong with healthy, calcium-rich foods in your diet. These include low-fat dairy, broccoli, and canned sardines or salmon, which have soft, edible bones.

Don’t Be Ginger About Ginger

This funny-looking root packs all kinds of health benefits: It can soothe an upset tummy and ease arthritis pain and swelling. Research shows it may also have a powerful effect on body weight and blood sugar. One study found that drinking a hot ginger drink with breakfast lowered feelings of hunger and had a strong thermogenic (calorie-burning) effect. You can savor its spicy kick in tea and Asian dishes such as stir-fries and soups.

Be Less Refined About Grains

Love Chinese takeout? Do your metabolism a favor and ask for brown rice instead of white rice. Brown rice is a whole grain, while white rice -- which has been stripped of the brown nutrient-rich layer -- is a refined one. Some studies show that whole grains have an effect on weight loss, but the jury’s still out on that. Whole grains, unlike refined ones, support your body in key ways:

Appetite control

Nutrient supply

Sustained energy

Load Up on Low-Glycemic Foods

Low-glycemic index (low-GI) foods are relatively low in carbohydrates. Your body digests them more slowly than high-carb, high-glycemic index foods. That means your blood sugar doesn’t surge when you eat them. Research suggests low-GI diets can help stop diabetes, heart disease, and even some cancers. Low-GI foods include green veggies, chickpeas, most fruits, beans, and bran breakfast cereals.

Don’t Fear Artificial Sweeteners

Low- or no-calorie sweeteners sometimes get a bad rap for being unhealthy. There are even a few studies in animals that suggest they promote weight gain. In truth, low- and no-calorie sweeteners are safe in moderation, according to numerous studies and scientific bodies. So don’t be afraid to empty a packet or two into your morning coffee if that helps you stick to the golden rule of weight loss: Burn more calories than you take in.

Steer Clear of Sugar-Sweetened Drinks

The obvious reason sugar-sweetened beverages are a no-no for your waistline: They have lots of calories. Some research suggests they can also negatively impact your metabolism beyond the “calories in, calories out” rule. Juice, regular soda, sweet tea, and other sugary drinks may increase the risk of type 2 diabetes, coronary heart disease, and body fat. Several studies have shown that sugar also increases cholesterol levels.

Cut Down on Alcohol

It’s easy to forget about calories in what you drink, and the ones in alcohol add up quickly. A 12-ounce beer has about 150 calories -- 100 in a light brew. There are about 100 calories in a 1½-ounce shot of rum, whiskey, or vodka, and a pina colada packs 490! Alcohol can also stimulate your appetite. The weight you gain from it tends to settle on your belly, which can cause heart disease, diabetes, and raise your breast cancer risk.

The Skinny on Fat

Your body needs some fat to work well. But fat is high in calories, and it doesn’t keep you feeling full. This can lead you to eat more later, taking in even more calories. And indulging in fatty foods for even a short time can worsen your metabolism. One study found that just 5 days of eating a high-fat diet can hurt your muscles’ ability to process glucose. This can lead to weight gain, diabetes, and other health problems.

Foods that Help Lower Blood Pressure

 Just a DASH Will Do

One of the tools your doctor may use to dial back your blood pressure is DASH -- Dietary Approaches to Stop Hypertension. It’s not a diet but a way of eating. You cut back on salt, load up on fruits and veggies, and round out your meals with whole grains, fish, poultry, nuts, legumes, and low-fat dairy.

Go Green (and Leafy)

Salt makes your body hang on to more fluid. That bumps up your blood volume and the pressure on your arteries, which makes your blood pressure climb. Fill your plate with leafy greens like spinach, broccoli, kale, or collards for a potassium boost. The mineral helps flush sodium out of your body through your pee and relaxes your blood vessel walls.

Recommended daily serving: 3-6 cups (raw leafy veggies).

Berry Good for You

The pigments that give blueberries, strawberries, and blackberries their rich colors also come with a benefit for your blood vessels: anthocyanins. It’s a natural compound that can help artery walls become wider and more flexible to lower your blood pressure and improve your heart health.

Recommended daily serving: 2-3 cups (frozen or fresh fruits).

Yogurt

Calcium is a key player for good blood pressure because it helps your blood vessels tighten and relax when they should. Plain, low-fat yogurt is a good way to add calcium in your diet without too much added sugar or fat. Looking for a flavor twist? Throw some berries in for some natural sweetness and even more blood pressure help.

Recommended daily serving: 2-3 cups (yogurt or milk).

Fatty Fish

Another good source of calcium is bone-in fish, like canned salmon or sardines. Oily fish like mackerel and sardines are rich in omega-3s, the fatty acids that boost health and help your heart. Studies on fish oil supplements show they may lower your blood pressure, especially if your high blood pressure is moderate or severe.

Recommended serving: 2 per week.

Sprinkling of Seeds

Add unsalted seeds like pumpkin, flax, and sunflower to salads, yogurt, or oatmeal to help lower your blood pressure. Seeds are a source of vital minerals like magnesium, which helps control your blood pressure and relax your blood vessels.

Recommended daily serving: 1-1.5 tablespoons (seeds).

Oatmeal

This whole grain is healthy, filling, and low in sodium. It’s also full of fiber, which helps keep your weight and blood pressure under control. Cook your rolled or steel-cut oats with water or low-fat milk. Swap out the maple syrup or brown sugar with raisins or bananas for a touch of sweetness.

Recommended daily serving: 3-5 cups cooked (whole-grain cereal, rice, and pasta).

Turn Up the Beet

A study shows that drinking 2 cups of a mix of three parts beetroot and one part apple juice can make your systolic blood pressure (the top number) go down in just a few hours. Men may see a bigger benefit than women. High systolic pressure can raise your chances of strokes. Cooked beets and beet greens, which pack lots of potassium, are a good alternative.

Recommended daily serving: About 2 cups (raw or cooked vegetables, or vegetable juice).

Garlic

Garlic can add more than just zest to your dishes. It may also have a hand in boosting your nitric oxide levels, which dilates blood vessels. The more relaxed your blood vessels are, the less your heart has to work to pump blood through them. That helps keep your blood pressure down.

Recommended daily serving: 1-2 cloves.

Pistachios

Tree nuts -- hold the salt! -- like walnuts and almonds can be a great source of healthy fats that help your heart. But for high blood pressure, your best pick is pistachios. They seem to have the strongest effect on lowering both your top and bottom blood pressure readings.

Recommended serving: 1-2 cups per week (nuts).

Pomegranates

Drinking pomegranate juice regularly may help chisel away at your blood pressure numbers. But watch out for the added sugar. Also, juices don’t have the fiber you get from the fruit. So be sure to add fiber from other foods to help keep your heart healthy and your bowels regular.

Recommended daily serving: 2-3 cups (fresh, frozen, or canned fruit).

Olive Oil

The polyphenols, which are protective antioxidants, in olive oil give it a leg up over other oils. Polyphenols improve blood vessel health and help them stay elastic. It’s a smart choice for a healthy fat. Use it instead of butter, vegetable oil, or canola oil in your cooking.

Recommended daily serving: 2-3 teaspoons (oil, mayo, or salad dressing).

Legumes and Beans

A daily cup of peas, lentils, garbanzo beans, or beans can keep your blood pressure in check and even lower it. Legumes and beans are big on fiber and can help ward off coronary heart disease, too.

Recommended daily serving: 1 cup (cooked beans and peas).

Dark Chocolate

Don’t get too excited. Turns out that dark chocolate (at least 50% to 70% cocoa) can give you a boost of a plant compound called flavanol. As with garlic, this antioxidant can raise your nitric oxide levels and widen blood vessels. That can make your blood pressure drop a notch. It goes without saying that a little bit of chocolate is all you need.

An occasional nibble.

Foods Are Not the Whole Treatment

If you have high blood pressure or borderline high blood pressure, a healthy diet and savvy food picks can help you manage your condition or prevent it. But what you do off the plate matters, too. So lose any extra weight, exercise, and take any medication your doctor prescribes.

Facts about Gray Hair

 All the Shades of Gray

It’s said a woman’s hair is their crowning glory. Sooner or later, that crown will start to gray. You now face a decision. Banish gray hair with dye, or rock a silver mane? Whichever you pick, know the facts about your gray strands to keep your hair looking and feeling its best.

Science of Grays

Your hair follicles have pigment cells that make melanin, a chemical that gives your hair its color. As you age, these cells start to die. Without pigment, new hair strands grow in lighter shades and take on various shades of gray, silver, and eventually white. Once a follicle stops making melanin, it won’t make colored strands again.

When and Why It Happens

You might blame your stressful job or your unruly teens for your grays. But it’s mostly your genes that dictate how early and how quickly it happens. So if either of your parents had a full head of gray hair in their 30s, there’s a good chance you will, too.

How Race Plays a Role

On average, white people start to gray in their mid-30s. Asians start in their late 30s. And African Americans usually don’t see color changes until their mid-40s.

What’s Premature Gray?

Some people go gray 10 or more years earlier than the average person does. It’s premature if you’re gray before:

20 if you’re white

25 if you’re Asian

30 if you’re African American

Do Health Problems Turn Hair Gray?

They could. These conditions include:

Lack of vitamin B12

Certain rare, inherited tumor conditions

Thyroid disease

Vitiligo, a condition that destroys pigment-making cells in the scalp

Alopecia areata causes patches of hair (usually ones with color) to fall out. This can look like sudden graying because the hair that’s left is gray or white. When your hair regrows, it could be gray, white, or your normal color.

Does Stress Make You Go Gray?

Not directly. But it can cause a condition that causes your hair to shed about 3 times faster than normal. It’s possible that when your hair grows back, it’s gray instead of your original color.

The Smoking Link

Lighting up affects your body from head to toe. That includes the hair on your head. One study showed that smokers are 2 1/2 times more likely to gray before age 30 than nonsmokers. It can also make silver gray look yellow.

To Pluck or Not to Pluck …

There’s an old wives’ tale that says if you pluck a gray, three will grow back. That doesn’t happen. Still, don’t pluck. You’re just delaying the inevitable -- another gray strand will replace it. Besides, pulling hair out can damage follicles so much that they no longer grow hair. This can make your mane look thin over time.

Do Grays Feel Different?

Gray hair is thinner than hair with natural color because its cuticle is thinner. Your hair needs that natural protection from water, ultraviolet rays from the sun, humidity, chemicals, and heat styling. Without that barrier, your hair loses water. So your gray will feel dry, fragile, and coarse. African American hair tends to be more prone to damage, compared to that of Asians and whites.

Tame Those Tresses

Moisture treatment and hair oils can fight dull, dry grays. Anti-frizz products can help, too. Heat and light from lamps or the sun can “bleach” gray hair and make it look yellow. Ask your stylist how to prevent this. A purple-toned shampoo can help keep your tresses a vibrant silver.

Special Care for African American Hair

Black people’s hair is usually thinner, drier, and breaks more easily, compared to the hair of people of other races. So comb and otherwise treat it gently, especially if you use chemicals to relax your hair. Add moisture with a light conditioner that penetrates your hair shafts, instead of lanolin or other oily treatments that simply coat the strands.

No-Dye Camouflage

If you’re sporting just a few gray hairs, you can hide them if you get creative. Wear a pretty headband. Or switch up your hairstyle -- part it where there is less gray. If you have long hair, wear an up-do to hide gray roots.

Or, Just Dye It!

You can do it yourself with a box from the drugstore. Look for products designed for gray hair. Permanent dye will better cover stubborn roots than semipermanent color. If you can afford it, opt for a color treatment at your local salon. If some of your grays won’t take in the color, try using a lighter shade that will blend in with the grays.

Herbal Cover-Up

If you worry about the damage from chemical dyes, consider using natural henna. It can add red, brown, or black sheen to any hair texture. Powdered pigments from the leaves of the henna plant can work well to camouflage your gray roots.

Go Au Naturel

If you’re ready to ditch the dye, you can go gray gracefully while it grows out. Ask your stylist how much gray you actually have. If it’s a lot, you can go lighter through highlights to minimize grow-out. Or, you can switch from a permanent color to a less opaque demi color, which can make your gray strands mimic highlights and blend in better with the rest of your hair.

Get the Right Cut

Rock a great cut with lots of style and texture, and get a trim every 6-8 weeks. Women who are 100% gray often wear their hair short. But consider long layers. They can be beautiful and add movement to healthy, bouncy hair.

Facts about Ear Wax

 Earwax is good for your ears.

The No. 1 job of that yellow, gooey stuff inside your ears is to keep them healthy. Earwax stops dust, dirt, bugs, and other crud from getting into your ear canal. It also keeps your ears from itching and protects them from infection.

It’s OK to use a cotton swab in your ear if you are gentle.

Put down the swab -- or anything else. Pointy objects can puncture your eardrum and damage the small bones inside your ear. Plus, cotton swabs might actually push the wax farther in, where it can harden and cause pain and hearing problems.

If you can see gunk in your ear, get rid of it.

The sight of earwax may gross you out, but here’s the truth: Earwax has nothing to do with cleanliness. So resist the urge to do something about it unless it affects your hearing or is linked to ear pain. These could be signs of infection or other issues, so you should call your doctor.

Which part of your ear makes earwax?

The outer third of your ear canal is a 3-centimeter tunnel. The skin in it has special glands that make earwax.

There’s something you do every day to help move old earwax out of your ear canal.

Like some ovens, your ear canals are self-cleaning. Every time you chew or move your jaw, you’re helping move old earwax from your ear canal to your ear opening. The wax then dries and falls out.

Ear candles are a good way to remove wax.

Putting anything inside your ear = bad idea. Putting a lit candle inside your ear = worse idea. With ear candling, you stick a hollow cone soaked in beeswax or paraffin in your ear and light the other end. The heat is supposed to draw out wax, but there’s no proof that it works, and it’s dangerous. People using ear candles have burned themselves, blocked their ear canals with candle wax, and punctured their eardrums.

What’s the best way to remove earwax buildup at home?

If you feel like you have too much earwax, try ear drops, mineral oil, saline solution, olive oil, or hydrogen peroxide inside your ear. These will help dissolve the wax or soften it. Mix hydrogen peroxide and water equally, and put 5 drops into your ear. Lie on your side and let the solution soak in. If this doesn’t work, check with your doctor. They have special instruments that can help remove earwax.

Your earwax may be hard if you have:

Eczema can make your skin dry and flaky, and that can make your earwax hard. Wax that’s been in your ear for a long time or that picks up a lot of gunkcan alson get hard and dry. Your body also makes less oil as you get older, so that might affect earwax, too. All this is more likely to block your ear canal. If you have a problem with hard earwax, you might want to see your doctor every 6 to 12 months for a checkup.

Earwax can give your doctor clues about your:

East Asians’ earwax is much more likely to be dry and flaky instead of wet and sticky. That’s because they have a slightly different gene that helps define your type of earwax.

Earwax is mostly made of:

Earwax is made of an oily substance called sebum and dead skin cells. It also mixes with loose ear hairs.

Earwax is more likely to build up if you have:

If your ears are extra hairy, the hair can trap wax and make it harder to push out. Eczema causes dry and flaky skin. This can lead to more wax in your ear. Hearing aids and narrow ear canals can also cause buildup.

Extra earwax can cause hearing loss.

When earwax builds up, it causes what’s called conductive hearing loss. That’s when sound waves can’t make it to your inner ear. But it’s treatable -- your doctor can remove the extra earwax.  

Facts about Belly Fat

 Belly Fat: More Than Skin Deep

One fact about stomach fat you should know is this: It's not just that squishy layer right under your skin -- the kind you grab to see if you can "pinch an inch." Visceral fat is the name for the kind that lies deep in your torso. It packs around your intestines, liver, and stomach. It can also line your arteries. And it can be risky for your health. But you don't need special diets or exercises to lose it -- just healthy habits.

What Are the Health Risks?

It's not just about the number on the scale. Researchers think the amount of deep fat around your middle is a better gauge of whether you're at risk of serious health problems than either your weight or your BMI (body mass index). Not only can belly fat make your jeans too tight, but too much of it could also mean you're more likely to get:

Diabetes

Fatty liver disease

Heart disease

High cholesterol

Breast cancer

Pancreatitis

What Waist Measurements Mean

You can't tell how much visceral fat you have just by measuring your waist. That's because the fat near your skin's surface (called subcutaneous fat) is also part of your girth. But your measuring tape can give you a hint if you might end up with belly fat-related health issues. For women, waist measurements over 35 inches can raise a red flag. For men, it's 40 inches.

It’s the First Fat to Go

Here’s a happy fact: Visceral fat is the first kind you lose. And to do that, you need to get moving. Your workout doesn’t have to be complicated. You might walk briskly for an hour a day. On a treadmill, you can set the incline higher for a metabolism boost. If you sit a lot, find ways to move. Set a timer on your phone to remind you to get up every half-hour or so. Or try a standing desk, and do squats as you work.

Fidgeting Counts

Do you talk with your hands? Tap your feet to tunes? Do people think you’re a bit hyper? All good. Fidgeting might not be "exercise," and it won't build muscle or stamina. But it counts as activity, and it burns calories. So the next time someone says you fidget too much, you can say you’re burning belly fat.

Apple Cider Vinegar Won't Help

Apple cider vinegar has many clever uses. Reducing belly fat probably isn't one of them, though trendy diets may say so. The tangy liquid comes from apples that are mashed, distilled, and then fermented. Some people think the acetic acid it contains might boost health in some ways. Studies on animals have shown a glimmer of hope that it might help burn visceral fat. But there’s no scientific evidence that it has the same effect on people.

Don't Blame Beer

Beer often takes the rap for a tubby tummy -- hence the term "beer belly." Studies suggest it’s a bit more complicated than that, though. The foamy stuff has plenty of calories. So it might make you gain weight. But it doesn’t necessarily make the fat settle around your middle. A more likely culprit? Sodas and other sweetened drinks. Some research has suggested that sugar can boost belly fat.

Swap Soda for Green Tea

To trim belly fat, be smart about your diet -- eat sensible portions, lots of veggies, and little junk food. And instead of soda, consider green tea. A few studies have suggested that catechins, antioxidants found in green tea, might help (a little) to burn visceral fat. The results are far from certain. But one thing is clear: Subbing tea for sugary drinks will save calories. Just don't load it up with honey or sugar.

The Facts About Fish Oil

Fish oil has long been considered a heart-healthy supplement. The FDA recently approved a drug made from fish oil to help control triglycerides, a fat found in your blood. But for busting belly fat? Not so much. A study of overweight men who took fish oil supplements found no change in their stomach fat.

Belly Fat and Your Bones

For a long time, doctors thought extra weight could help keep your bones strong and protect you from fractures. But research shows that's not necessarily true, at least when it comes to visceral fat. One study found that men with more belly fat had weaker bones. Another study looked at women who hadn't yet gone through menopause. It found that those with more belly fat had lower bone density, a warning sign of osteoporosis.

Exercises to Burn Belly Fat

 Written by Katie CameronMedically Reviewed by Poonam Sachdev

As people get older, it’s common to see an increase in belly fat buildup along the waistline. This is usually because muscle mass decreases with age as fat increases.

You can tone and strengthen your stomach muscles with ab exercises that go beyond the basic crunch.

Excess belly fat is linked to certain health risks, including:

High blood pressure

High cholesterol

Type 2 diabetes

Breathing problems

Heart disease

Because of these risks, it’s a good idea to try to control your belly fat. There are three types of belly fat:

Subcutaneous fat is the layer of fat just under your skin.

Intramuscular fat is found in your muscle fibers.

Visceral fat is deep inside your belly and is the type that sits between your organs.

Even if you have a normal weight and body mass index (BMI), too much visceral belly fat can still lead to a variety of health problems.

Can You Spot Reduce Belly Fat?

If your goal is to get rid of excess belly fat, don’t expect to be able to lose that fat just by doing targeted ab workouts.

Despite what you may have read online, there’s no way to target fat loss in a specific area. When you exercise, your body relies on the extra fat stored in your body as a source of energy. Even if you’re doing plenty of core exercises, your body will still pull from all its fat reserves for energy, not just from any belly fat.

The best way to lose and keep off belly fat is by losing weight gradually through diet, sleep, and exercise choices you can maintain. All exercise will help you burn excess fat around your body and gain muscle mass. With enough consistency, that will include tummy fat. Luckily, as you gain more muscle mass, your body burns more energy, even when you’re at rest.

Belly Fat Exercises

There are many exercises out there, but not all are created equal when it comes to getting rid of belly fat. But scientists and doctors agree that adding physical activity to your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.

Aerobic or cardio exercise

To burn off visceral fat, your first step is to include at least 30 minutes of aerobic exercise or cardio in your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat.

Some great cardio aerobic exercises for belly fat include:

Walking, especially at a quick pace

Running

Biking

Rowing

Swimming

Cycling

Group fitness classes

When choosing a cardio activity, make sure it’s something that you enjoy doing. This way, you’re more motivated and will look forward to your exercise routine.

HIIT or interval training

High-intensity interval training (HIIT) and interval training are exercise routines that use short bursts of intense exercise mixed with lower-intensity moves and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition.

These routines don’t take a lot of time but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements:

Pushing

Pulling

Squatting

Deadlifting

Carrying weights

Typically, an HIIT routine uses 30 seconds of intense activity followed by 30 seconds of rest, before moving on to the next activity. The sequence can be repeated a few times to get the maximum benefit.

Some HIIT exercises that people of all fitness levels and ages can try are:

Jumping jacks

Burpees

Pushups

Jump squats

High knees

To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.

Weight and resistance training

Weight training is also an important part of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you burn off more fat. Researchers have also found that resistance training, which includes weight training, can increase lean mass while decreasing fat, and it can boost metabolism at the same time.

Some weight training exercises for belly fat to include in your routine are:

Bicep curls

Lunges

Squats

Tricep kickbacks

With these exercises, you can do 12 repetitions with lighter weights (5-8 pounds). Another option is to use heavier weights with fewer repetitions and rest time between sets.

Specific Abdominal Exercises to Lose Belly Fat

Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises as part of your overall exercise routine can help combat it. They can help tone and flatten the stomach while providing you with a good source of exercise.

These exercises are great for people of any age. Some abdominal exercises for belly fat that you can try at home include:

60-second planks

Bicycle crunches

Abdominal crunches

Leg lifts

Lower ab workouts

These exercises target key parts of the lower abs and strengthen them to improve posture, stability, and balance in daily movements.

You can do most lower ab exercises without extra equipment. But some of the moves listed below do require sliders or towels.

Mountain climbers

Mountain climbers target not only your core but also your entire body. They are also a form of cardio, which means they increase your heart rate when you do them.

To get started, place yourself in a plank position. This means elevating your body off the ground with your arms (think of the “up” position of a pushup). Remember to keep your body straight and your pelvis tucked slightly. Your arms should be shoulder-width apart with both palms on the floor. Your legs should be extended behind you, feet together.

Once in this position, slowly move your right knee to your chest, then back again. Next, draw your left knee to your chest and back again. This is one repetition (rep).

Increase your pace and move quickly to exercise the rectus abdominis — a pair of muscles that run down your belly and form the bulk of the abdominal muscles.

You should repeat this exercise several times for the best results. Professionals recommend 15 to 20 reps on each side for beginners.

Lying leg raises

This exercise strengthens your lower abs but doesn’t require you to hold yourself up while you do so. Instead, lie on your back with your legs extended and feet together. Rest the palms of your hands on either side of your body.

Raise your legs together slowly. Be sure they’re perpendicular (at a right angle) to the floor for better results. Hold for one to two seconds before bringing both legs back down to the floor. Do this for 10-15 reps or more for best results.

If you want to make the exercise work better, don’t let your feet touch the ground. Also, be sure not to arch your back — it can lead to back problems if you do. If you have a bad back, talk to your doctor before starting this exercise.

Crunches

When people think of lower ab exercises, they often think of crunches. These low-impact exercises target both your upper and lower abs. They likely won’t help you lose weight because they don’t make you burn a lot of calories. But they’re a good place to start if you want to strengthen your abs.

To do a standard crunch, begin by lying on your back with your knees bent and your feet on the ground.

Slowly lift your shoulders off the ground, tucking your arms behind your head. Curl your upper body toward your knees, tightening your ab muscles as you move up. Then lower back down to the ground. That’s one rep.

Try to do 12-20 reps in a row. If it’s easy, continue. If it’s too difficult, start with fewer reps. If you’re feeling serious pain, stop. If the pain continues for hours or days, talk to a doctor.

Other types of crunch exercises that are ideal for your lower abs include:

Reverse crunch

Bicycle crunch

Runner’s crunch

Bird dog crunch

Scissor kicks

This exercise is similar to lying leg raises, but it involves lifting one leg at a time rather than both together.

Start by lying on your back with both of your legs extended and feet together. Rest your hands palms-down on either side of your body or under your buttocks for support. Lift your shoulder blades and head off the ground. Then, bring your legs up off the ground.

With your legs up, take turns lifting and lowering your legs, one after the other. Make sure your feet hover above the ground after you bring them down — about 6 inches.

You can repeat the exercise as many times as desired.

Knee tucks (with sliders or exercise ball)

For this exercise, you’ll need towels or sliders. Assume a plank position and place both of your feet on the towels or sliders.

Pull both knees to your chest and gradually move back to the starting position. Do this as many times as possible, or at least 10 times if you’re a beginner.

Avoid leaning your upper body forward too much or hunching your shoulders — this can lead to problems if done too much.

If you want to make it more challenging, use an exercise ball. Instead of placing your legs on sliders or towels, balance your legs on top of the ball. Draw both knees toward your chest and return to the starting point.

Toe touches

The toe touch is a great lower ab exercise for people who’re comfortable with beginner workouts and want more of a challenge. It uses movements from different lower ab exercises listed here, making it easy to transition into other lower ab exercises.

Start by lying on your back on the floor, exercise mat, or towel. Your knees should be bent and your feet planted firmly on the ground. Rest your arms at your sides.

Stiffen your abdominal muscles. Try to keep them this way throughout the entire exercise. Next, bring your legs up off the floor, straightening them to be perpendicular to your body. Point your toes away from your body.

Then, lift your hands toward your toes, lifting your shoulders and head off the ground as you do so. Lower your hands and upper body back down. This is one rep.

Repeat this process several times, keeping your legs perpendicular to the floor and your abs engaged throughout the exercise.

Belly Fat Exercise:s Safety Tips

While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes, when you overtrain, your body can produce too much cortisol — a stress hormone linked to belly fat. So, overtraining may actually make it harder to burn off belly fat.

It’s important to start new exercises slowly. If you feel sharp or prolonged pain, talk to your doctor or another health care professional, such as a physical therapist. Follow the recommendations for moderate regular exercise, and talk with your doctor if you have questions about how else your exercise routine can benefit your health.

Takeaways

Stubborn belly fat can be frustrating, especially because of the range of negative effects it can have on your health. If you want to lose a little weight around your stomach, it’s important to remember that gradual lifestyle changes are your best bet for long-term weight loss. You can’t target belly fat with specific workouts, but getting at least 30 minutes of moderate exercise, eating well, and prioritizing your sleep can help you lose weight overall — including from around your belly.

Belly Fat FAQs

Which exercise burns the most belly fat?

No specific exercise will burn the most belly fat. You can’t lose weight from a certain area with specific exercises. When you exercise, your body burns off fat from all parts of your body, even if you’re doing exercises that you feel in your core. In order to lose belly fat, you need to lose weight overall by getting enough sleep, eating well, and getting at least half an hour of exercise each day.

How can I reduce my tummy in seven days?

If you want to lose weight safely and keep it off, it’s unlikely you’ll be able to lose belly fat in just a week. Make gradual lifestyle changes to your diet and exercise routine to lose weight, including excess fat around your tummy, that you can maintain. Don’t trust over-the-counter pills or supplements that claim to help you lose belly fat faster. Most aren’t backed by research and won’t have any kind of effect.

Sources

Current Sports Medicine Reports: “Resistance training is medicine: effects of strength training on health.”

For Care, Education, and Research: “The 12 Best Exercises to Lose Belly Fat for Men and Women.”

Journal of Hepatology: “Effect of aerobic exercise training dose on liver fat and visceral adiposity."

Mayo Clinic: “Belly Fat in Women: Taking — and Keeping — it Off."

Rush University: “Losing Belly Fat.”

Texas Health: “Fit After 40: How to Fight Stubborn Belly Fat.”

Cleveland Clinic: "Visceral Fat."

The University of Sydney: "Spot reduction: why targeting weight loss to a specific area is a myth."

Dietary Supplements

 Vitamin D

It helps keep your bones strong. People who have healthy levels of it may be less likely to get certain conditions, but more research is needed. Your body makes vitamin D when you’re in sunshine. It’s also in salmon, tuna, and fortified foods. If you’re low on vitamin D, your doctor may suggest a supplement. But several large studies show no benefits to otherwise healthy adults. And taking too much is bad for you.

Probiotics

Also called “good” bacteria, probiotics are found in fermented foods like yogurt, kombucha, miso, and sauerkraut. They can change the balance of good and bad bacteria in your body and may help improve digestion, soothe skin irritation, lower cholesterol, support your immune system, and more. But it’s not yet clear if probiotics in supplements help treat conditions, and most people don’t need to take them every day.

Multivitamins

If you know your diet isn’t that healthy, can a multivitamin help you fill in the nutritional gaps? Not necessarily. Many studies have found that multivitamins don’t fight memory loss, heart disease, or cancer. Meanwhile, getting too many nutrients in pill form can cause harm. Experts usually recommend food as the best source of vitamins and minerals.

Folic Acid

Here’s a vitamin you definitely want to make sure you have enough of if you’re a woman who’s planning to get pregnant. Getting enough folic acid can help prevent birth defects in a baby’s brain and spine. You need 400 micrograms (mcg) per day, and the CDC recommends taking that much in a supplement, along with whatever you get from your diet.

Fiber Supplements

Fiber is in veggies, fruits, whole grains, seeds, nuts, and legumes like beans. It helps cut cholesterol, control blood sugar, and improve digestion. Women under 50 should get 25 grams a day, and men should get 38 grams. But only 5-9% of us hit those numbers. Taking a fiber supplement is usually safe, but ask your doctor, especially if you take medicines like aspirin. Start slowly to avoid gas and bloating, and be sure to get enough water.

Fish Oil

Fish like salmon and sardines have healthy fats called omega-3s that can lower your risk of heart disease. If you don’t eat fish, there are fish oil supplements with omega-3s, like EPA and DHA, and there are algae-based supplements. But more research is needed, because omega-3s in pills may work differently from the ones in fish. If you take a pill, the FDA says to keep the dosage to less than 2 grams per day of EPA and DHA combined.

Calcium

Unless your doctor recommends it, you probably don’t need a calcium supplement. Some research has linked them to a greater risk of heart disease and prostate cancer, but that link isn’t clear. You can strengthen your bones with exercise like walking, tennis, dancing, and lifting weights. And fill your plate with calcium-rich foods like yogurt, almonds, dark leafy greens (for vitamin K), and fish or fortified foods for vitamin D.

Joint Supplements

Glucosamine and chondroitin, two types of arthritis supplements, are among the most popular supplements sold in the U.S. They are found naturally in human cartilage. Research on whether they can ease arthritis pain or prevent arthritis is mixed. Still, most experts say there’s no harm in trying them, in case you’re one of the people who get relief from them. As with all supplements, it’s best to check with your doctor first.

Vitamin C

Your body can’t make vitamin C, so you have to get it from food. And it’s easy to hit the recommended daily amount. Just 3/4 cup of orange or half a cup of red bell pepper both provide more than 150% of what you need. So you probably don’t need a supplement. There are popular products on the market with mega-doses of vitamin C that claim to prevent colds (or at least shorten how long they last), but research on that has been inconclusive.

Melatonin

This hormone plays a role in sleep. Your body makes it, and it’s sold in pill form. Because there’s not much evidence about the safety of taking melatonin long-term, you’re better off trying it for short-term problems, like jet lag or a temporary bout of insomnia. Side effects can include drowsiness, headache, dizziness, or nausea.

Magnesium

This mineral supports your body in lots of ways. It gives you energy and keeps your heart healthy, for example. But even though it’s found in a range of foods, including nuts, seeds, whole grains, and leafy greens, most Americans don’t get enough. If you’re interested in taking a magnesium supplement, ask your doctor which type is best. There are several options.

Coenzyme Q10 (CoQ10)

This is an antioxidant your body makes, and you can get more of it in pill form. People try to use CoQ10 to fight migraines, protect the heart, and improve symptoms of Parkinson’s disease. But the research on whether it works is limited and conflicting. Side effects include insomnia and upset stomach, but they’re usually very mild. CoQ10 can interact with blood thinners and insulin treatments, so check with your doctor before taking it.

Turmeric

This yellow-orange spice may help tame inflammation, which is part of a wide variety of conditions. It’s not yet clear if turmeric thwarts any particular health problems. As a supplement, it’s sometimes labeled as curcumin, which is one of the active ingredients in turmeric that has been the focus of scientific studies. Up to 8 grams per day is considered safe. And it’s fine to add the spice to your foods.

Vitamin B12

You need it to make red blood cells and DNA, and to keep your nervous system healthy. It’s found in animal products like fish, meat, eggs, and milk, so vegetarians and vegans may come up short, as can adults over the age of 50 and people with digestive problems like Crohn’s disease. B12 supplements are sold as pills or shots. B12 shots have become trendy as a way to try to boost energy and slim down, though no research shows they work.

Keep in Mind

Everyone is different. If you have a specific health concern that you think supplements might help with, ask your doctor. Your doctor can check to see what’s safe for you, tell you about potential side effects, and add your supplements to your health record. The FDA doesn’t approve supplements, unlike prescription drugs. So do your research and talk with your doctor first.