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10 Daily Habits That Help Blast Belly FatHealthy Habit #1: Ditch Diet Soda people who drank two or more diet sodas a day had waist-size increases that were six times greater than non-drinkers. Diet drinks are loaded with deceptively sweet artificial sweeteners, which, researchers say, trick the metabolism into thinking sugar is on its way spike insulin levels, and shift the body from a fat-burning to a fat-storing state.Healthy Habit #2: Eat Three Squares three balanced meals may be the way to go. Try weaning yourself off the snack wagon by nixing your morning nibble first. Research suggests mid-morning snackers tend to consume more throughout the day than afternoon snackers.Healthy Habit #3: Eat More Walnuts Polyunsaturated fats on the other hand, activate genes that reduce fat storage and improve insulin metabolism. At about 13 grams per 1 ounce serving, walnuts are one of the best dietary sources. Sprinkle a handful on ur morning oats/salad for belly-busting benefitsHealthy Habit #4: Skip The Bootcamp Obesity found people who performed interval training on an exercise bike for 24 minutes three days a week, actually gained 0.7 percent abdominal fat over a 12-week period. Meanwhile, those on the same dietician-regulated diet, who performed traditional aerobic exercise—45 minutes of continuous moderate cycling three days a week—lost nearly 3 percent of their abdominal fat over the same 3-month period. The study authors did notes that HIIT improved fitness, but suggest that the only evidence to support interval training as an efficient weight loss method was research using young people who were already lean and healthy. Remember: Workouts are only half of the equation; abs are made in the kitchen as they say.Healthy Habit #5: Eat the magical beans, Jack There are diet pills on the market that actually work. They’re called beans. Researchers suggest beans, as they’re particularly rich in soluble fiber, can lessen the accumulation of abdominal fat deposits.Healthy Habit #6: Swap coffee for green tea Green tea and weight loss are a natural pair. Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect. What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.Healthy Habit #7: Be Unrefined participants who ate three or more servings of whole grains per day (oats, quinoa, brown rice, wheat) had 10% less belly fat than people who ate the same amount of calories from refined carbs (white stuff: bread, rice, pasta). Healthy Habit #8: Sprinkle Pepper Everywhere Meet Piperine, the fat blasting ninja! A powerful compound found in black pepper, piperine has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles.But recent animal studies have found that piperine may also have the profound ability to decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. More pepper, please!Healthy Habit #9: Use coconut oil for cooking What smells like an exotic vacation and can shrink your waist faster than your favorite Zumba class? You got it: coconut oil. just 2 tablespoons per day reduced waist circumference by an average of 1.1 inches over the course of a month.Healthy Habit #10: Indulge in Dark Chocolate Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity (skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan. Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.

FOR many people, belly fat is the hardest stuff to shift. Our guts are where we store stress, hormones, insulin resistance – making it probably the toughest place to tone and lose weight. And…

These cardio machine workouts blast belly fat using intervals to burn tons of calories. Find your next elliptical, treadmill, bike or rowing workout here.

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A strong upper body is important not only for appearance but also for overall physical health and functionality. The arms and shoulders are an important

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Making changes to your routine to live a healthier lifestyle isn't always easy. These decisions can include choosing healthier meals and making time to exercise, and they can represent big shifts in the way you live your life. Even though these are ultimately positive changes, it can still be difficult to stick with your health and fitness journey — having a network to support you can be SO important when it comes to staying on track as you work towards your goals. Like-minded friends can make it easier for you to make permanent changes to your life. That’s why a workout buddy — whether you train with them virtually or in-person — might make all the difference. They can be there to encourage your progress, help keep you accountable and to make training more enjoyable! Jump to: How to find a workout buddy Turn to the community Ask someone at work or school What to look for in a workout buddy Someone who is positive Someone who understands your goals Someone who will motivate you How to find a workout buddy The first thing you need to do to find out a workout buddy is to ask someone! When you’re ready to exercise with a friend, there are a few different places and ways you can locate a workout buddy. Turn to the Sweat Community The amazing Sweat Community can be a source of support, no matter where you are in the world. You can connect with the Community via my social media accounts or joining the Sweat Forum — no matter which way you choose, you will find incredible, like-minded women who are ready to help you on your fitness journey. My goal starting the community was to create a space where women can connect with others through fitness — no matter who you are, or where you live, you can find someone to share your experiences with. Whether you’re just starting out or you already have a solid routine, the more support you have, the greater your chance of success when it comes to achieving your goals. Together, you can offer fitness motivation to each other to show up and give your all for each workout. Even if you like to work out solo, having people to check in with can give you an extra push. An encouraging word can make a huge difference throughout your fitness journey, especially on a bad day. Ask someone from work or school A colleague or someone in your classes is likely to already have one thing in common with you: their schedule. This can make it easier to create a regular workout habit around your shared timetable! You might already know a coworker or someone from school who is interested or who has spoken about their fitness. So, don’t be afraid to ask around — you might find other women who are happy to join you for a workout. What to look for in a workout buddy We’ve all been there: you’re lacking motivation, and feeling a bit self-conscious about going to the gym or working out by yourself. One of the best things ways to overcome these situations is having a friend there to help you! I love working out with a friend because it can be really beneficial and fun. You don’t even need to be in the same space — you can actually train together virtually by connecting over a video call! However, when you are in need of a workout buddy, you should choose them carefully. I think there are qualities that you should look for in your workout partner. Having someone to exercise with will not only help you get the most out of your training, it will also give them the same benefits! Pick someone who is positive There is nothing worse than training with a friend who complains about everything. You’re exercising to get your sweat on and work hard! If someone is being negative and has the wrong attitude, it can be really hard to get in the zone. You also don’t want someone who is going to put you down rather than giving constructive advice. My top tip is to pick that one friend who you know has a “go for it” attitude. This way when the going gets tough, they are there to encourage you to push through it rather than quit! Someone who understands your goals One key element to having a successful partnership with your workout buddy is their understanding of your goals. This is super important because if they understand what you’re doing and why you’re doing it, then they can be a better training partner. It can be really frustrating trying to work out with someone who is simply on the latest fitness fad for the week or is only interested in having a good chat. It is important you and your workout buddy have aligned goals so you can both motivate and support each other with your training sessions. Not everyone is going to want to exercise the same way, but if you both want to do it for the right reasons, then that's a great start! Someone who will motivate you Even though motivation can be a fleeting feeling, having a good workout buddy can really help to make the most of it. We all have friends who might unintentionally derail your health and fitness journey, even if they are keen to be your workout buddy. You might want to consider finding someone who is ready to dish a little “tough love” when needed and get you out of bed when you really don’t want to. This doesn't mean they should be mean to you; they should be there to encourage you to always do your best! Your workout buddy is waiting for you! Now you know how and where to find an amazing workout buddy, what are you waiting for? You could even invite a friend to join your Sweat program using the "Sweat with a friend" button — you'll see it when you earn a trophy or in the profile section of the app. Remember that you’ll be spending a bit of time with this person, and it is a kind of partnership — so choose wisely! Your workout buddy should be someone you have fun with, helps you to track your progress, and offers support on days when you need a boost. You could even try training with a few different workout buddies to keep it interesting and stay on track with your health and fitness journey!

Can you lose weight without a gym? Find out how high-impact interval training (HIIT), strength training, yoga, and dance can help you work out at home and the equipment you'll need.

Build muscle and blast calories with this effective bodyweight workout. And it's excuse-proof, too, because you can do it anywhere since it requires no

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Belly fat, also known as visceral fat, is considered the most harmful form of fat in your body. This type of fat has been linked with everything from insulin re

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If you are looking for a way to tone up your mid-section and flatten your belly after having a baby, this at-home workout is for you. No equipment needed.

There they are! My Fascia Blasters! This journey.. OY!! A few months ago, I happened upon a Facebook video from Ashley Black Guru and she was talking about the “cellulite myth”. I w…

Healthy Habit #1: Ditch Diet Soda people who drank two or more diet sodas a day had waist-size increases that…