The Easy Eating Formula For Getting Rid of Body Fat

If you feel soft in the middle, you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason, if you’d much rather have a sleeker midsection, as a mom of two, I can totally relate.

Although it’s impossible to spot-reduce fat from specific areas, we’ve enlisted the help of Christmas Abbott, CrossFit competitor and author of The Badass Body Diet ($28), to help us ditch our pinch-more-than-an-inch tummies. As a formerly “skinny fat” woman who transformed her body through CrossFit and a dialed-in diet, Christmas understands how real women feel and also what they need to do to get the body they crave. “Food is your foundation, and fitness is the accessory,” says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins, carbs, and healthy fats to help reduce overall body fat, which will aid in reducing stubborn belly fat.

Christmas explains that all food can be categorized into a protein, a carbohydrate, or a fat. “You can’t go wrong by dividing your plate into thirds and filling each section with a primo protein, primo carbohydrate, and primo fat.” There are only two foods Christmas says to avoid ¡ª processed foods and alcohol ¡ª since these contribute to unwanted fat. If you want to know specifics about how many of each to eat, The Badass Body Diet outlines a diet plan based on your personal body type and goals.

What about exercise? Short, high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.

45-minute walk-run-sprint interval workout for beginners10-minute HIIT video from celeb trainer Astrid McGuire60-minute walk-jog workout7-minute workout that targets belly fat20-minute full-body HIIT video workout30-minute pyramid interval workout for the treadmillTush-toning interval workout with hill repeats

And once the belly fat begins to dissolve, you’ll want to reveal a carved, toned core with this 10-minute ab workout. Working out three times a week is great if you’re starting out, then you can add additional days as your body becomes stronger. As a CrossFit competitor, Olympic lifter, and head trainer at CrossFit HQ, Christmas also makes a point that your workouts should be fun so you stick with them longer.

Image Source: Simply Perfection Photography

The Easy Eating Formula For Getting Rid of Body Fat

If you feel soft in the middle| you can either thank your mother for inheriting her blessed genetic predisposition for belly flab or your sweet kiddos who were created there. Whatever the reason| if you’d much rather have a sleeker midsection| as a mom of two| I can totally relate.

Although it’s impossible to spot-reduce fat from specific areas| we’ve enlisted the help of Christmas Abbott| CrossFit competitor and author of The Badass Body Diet ($28)| to help us ditch our pinch-more-than-an-inch tummies. As a formerly “skinny fat” woman who transformed her body through CrossFit and a dialed-in diet| Christmas understands how real women feel and also what they need to do to get the body they crave. “Food is your foundation| and fitness is the accessory|” says Christmas. She believes that every meal and snack needs to embrace the macronutrient trifecta of proteins| carbs| and healthy fats to help reduce overall body fat| which will aid in reducing stubborn belly fat.

Christmas explains that all food can be categorized into a protein| a carbohydrate| or a fat. “You can’t go wrong by dividing your plate into thirds and filling each section with a primo protein| primo carbohydrate| and primo fat.” There are only two foods Christmas says to avoid processed foods and alcohol since these contribute to unwanted fat. If you want to know specifics about how many of each to eat| The Badass Body Diet outlines a diet plan based on your personal body type and goals.

What about exercise? Short| high-intensity training sessions are proven to help reduce belly fat faster than steady-state cardio. Below are some great examples of this type of workout.

45-minute walk-run-sprint interval workout for beginners10-minute HIIT video from celeb trainer Astrid McGuire60-minute walk-jog workout7-minute workout that targets belly fat20-minute full-body HIIT video workout30-minute pyramid interval workout for the treadmillTush-toning interval workout with hill repeats

And once the belly fat begins to dissolve| you’ll want to reveal a carved| toned core with this 10-minute ab workout. Working out three times a week is great if you’re starting out| then you can add additional days as your body becomes stronger. As a CrossFit competitor| Olympic lifter| and head trainer at CrossFit HQ| Christmas also makes a point that your workouts should be fun so you stick with them longer.

Image Source: Simply Perfection Photography

Got No Love For Love Handles? 5 Ways to Lose the Weight

Got No Love For Love Handles? 5 Ways to Lose the Weight

There are certain spots where fat likes to hang around. For some| extra padding accumulates in the torso| resulting in a layer of softness above the waistline commonly referred to as the muffin top. Keep reading to find out how to help yours disappear.

| Start Indoor Cycling . . .

Or running| or circuit training| or jumping rope u2014 anything that increases your heart rate. Aerobic activity helps decrease your overall percentage of body fat| which helps slim down your torso. Check out our tips for the most efficient workouts for weight loss and calorie burn.

| Be One With Intervals

Sadly| doing plain-old cardio may not be enough. Interval training is proven to target belly fat| making it an excellent way to trim a pesky muffin top. Some examples of intervals are sprinting the straights and walking the curves on a track| or when you’re in the pool| alternate between fast racing laps and slower-paced laps. But perhaps the best way to maximize the benefits of interval training and the afterburn effect is to combine cardio with strength training. These Tabata workouts are sure to get you on your way!

| Tone Up

Although strength training won’t work to spot-reduce specific areas of your body| when combined with cardio| back exercises will help tone your midsection| resulting in a slimmer and leaner you. Here are some moves you can add to your routine:

  • Superman booty lifts
  • Back exercises with a medicine ball
  • Five-minute back workout
  • Body-balancing back exercises

| Don’t Get Frustrated u2014 Get Blue

Blueberries| that is. These sweet little gems are not only beneficial to your immune system| but are also proven to help diminish fat around your midsection. Enjoy them on their own| mix them with yogurt| or make a batch of this refreshing flat-belly blueberry smoothie.

| Beware of the Nasty T

Be a strict label reader| and avoid trans fat. It not only increases your risk of heart disease| but also| you guessed it u2014 trans fat increases fat around the midsection| say numerous studies.

The 3 Things You Need to Do to Reduce Belly Fat

You’ve been eating right and exercising for months, and although you’ve reached your goal weight and feel happy with your thinner frame, your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs?

Ab exercises, right? Unfortunately, all the crunches in the world won’t slim down your middle. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden. You can’t spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio.

If the exercise plan you’re following isn’t doing the trick, then it’s time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running, swimming, jumping rope, hiking, or high-impact cardio classes (try this 10-minute belly-busting workout). These burn mega calories and help to reduce your overall body fat. Also include speed intervals in your workouts since these are proven to target fat around the midsection.

You can also tackle a softer belly with your diet. Avoid foods containing trans fat such as certain packaged cookies, crackers, margarines, granola bars, and breads. If the list of ingredients says partially hydrogenated oil, then put it back on the shelf. Include foods that contain MUFAs (monounsaturated fat acids) instead, such as avocados, nuts, seeds, and olive oil. Other foods that fight belly fat or bloat include blueberries, pineapple, protein such as low-fat dairy products, and high-fiber foods such as pears and leafy greens. Try this flat-belly smoothie recipe that includes belly-busting foods all in one delicious drink, and munch on this flat-belly salad.

Stress can be another reason for belly fat, since it triggers the production of cortisol, a stress hormone linked to an increased appetite and more belly fat. Taking measures to reduce the stress in your life through relaxing yoga sequences, meditation, massage, sipping tea in a bubble bath, or these other completely free stress-relievers could be the difference between a flat belly and a flabby one.

Image Source: POPSUGAR Photography / Ericka McConnell

The 3 Things You Need to Do to Reduce Belly Fat

You’ve been eating right and exercising for months| and although you’ve reached your goal weight and feel happy with your thinner frame| your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs?

Ab exercises| right? Unfortunately| all the crunches in the world won’t slim down your middle. They will strengthen the muscles underneath the layer of fat| but until you eliminate that extra layer| your toned ab muscles will remain hidden. You can’t spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio.

If the exercise plan you’re following isn’t doing the trick| then it’s time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running| swimming| jumping rope| hiking| or high-impact cardio classes (try this 10-minute belly-busting workout). These burn mega calories and help to reduce your overall body fat. Also include speed intervals in your workouts since these are proven to target fat around the midsection.

You can also tackle a softer belly with your diet. Avoid foods containing trans fat such as certain packaged cookies| crackers| margarines| granola bars| and breads. If the list of ingredients says partially hydrogenated oil| then put it back on the shelf. Include foods that contain MUFAs (monounsaturated fat acids) instead| such as avocados| nuts| seeds| and olive oil. Other foods that fight belly fat or bloat include blueberries| pineapple| protein such as low-fat dairy products| and high-fiber foods such as pears and leafy greens. Try this flat-belly smoothie recipe that includes belly-busting foods all in one delicious drink| and munch on this flat-belly salad.

Stress can be another reason for belly fat| since it triggers the production of cortisol| a stress hormone linked to an increased appetite and more belly fat. Taking measures to reduce the stress in your life through relaxing yoga sequences| meditation| massage| sipping tea in a bubble bath| or these other completely free stress-relievers could be the difference between a flat belly and a flabby one.

Image Source: POPSUGAR Photography / Ericka McConnell

If You’re Running and Can’t Lose That Belly, Try This

You’ve been eating right and exercising for a while, but that stubborn belly fat just won’t budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.

Switch Up Your Pace

Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here’s a list of interval workouts for you to try:

45-minute fat-burning treadmill workout

300-calorie-burning walking-jogging workout30-minute pyramid intervalsSwimming interval workout45-minute walk-run-sprint workout45-minute elliptical interval workoutGo a Little Longer

Unfortunately you can’t spot treat when it comes to weight loss, which is one reason solely doing crunches won’t whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it’ll motivate you to keep going!

High Knees

You’re working hard to diminish your overall body weight, which will slim down your belly so you can reveal toned abs underneath. Here’s one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.

Try This Killer Treadmill Move

Here’s another core killer if you’re using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that’s set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

Image Source: POPSUGAR Photography / Kat Borchart

If You’re Running and Can’t Lose That Belly, Try This

You’ve been eating right and exercising for a while| but that stubborn belly fat just won’t budge! Along with incorporating foods that fight fat into your diet| here are some ways to burn that pooch away while you are out on a run.

Switch Up Your Pace

Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout| try alternating between periods of pushing your body to the max and periods of recovery. Here’s a list of interval workouts for you to try:

45-minute fat-burning treadmill workout

300-calorie-burning walking-jogging workout30-minute pyramid intervalsSwimming interval workout45-minute walk-run-sprint workout45-minute elliptical interval workoutGo a Little Longer

Unfortunately you can’t spot treat when it comes to weight loss| which is one reason solely doing crunches won’t whittle your waistline. The key is to decrease overall body fat| and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run| and it’ll motivate you to keep going!

High Knees

You’re working hard to diminish your overall body weight| which will slim down your belly so you can reveal toned abs underneath. Here’s one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.

Try This Killer Treadmill Move

Here’s another core killer if you’re using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that’s set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking| keeping your torso in one straight line. Do this for one minute| pulling your belly in toward your spine. Watch the above shredmill move in action here!

Image Source: POPSUGAR Photography / Kat Borchart

Tummy-Trimming Avocado Lunch Recipes

Tummy-Trimming Avocado Lunch Recipes

Cardio and crunches aren’t the only way to slim down your middle. Eating monounsaturated fatty acids (MUFAs)| like the kind found in avocado| is proven to diminish belly fat. Here are 21 lunch ideas featuring the belly-fat-fighting powers of the avocado.

| Smashed Avocado Chickpea Salad

You’ll fall hard for those tender smashed chickpeas| the creamy avocado| and those crunchy salted sunflower seeds. Plus this “chicken”” salad is mayo-free| so aside from being vegan| it’s low in calories and saturated fat.

| Veggie and Hummus Sandwich

Prepare to build the best veggie sandwich ever. Hummus and avocado provide the fiber and protein you need to stay fueled| and layers of tasty veggies offer crunch| flavor| and important nutrients your body needs.

| Cucumber Avocado Caprese Salad

If your garden (or farmers market) is overflowing with fresh cucumbers| tomatoes| and basil| it’s salad-making time! Just add a few more key ingredients| and this fresh and flavorful recipe will be your new favorite Summer lunch.

| Avocado Chicken Salad

This avocado chicken salad is creamy| tangy| filling| and everything you love about a classic. Plus it’s packed with nearly 40 grams of protein and 33 percent of your daily recommended fiber.

| Avocado Toast

Go for a simple avocado toast preparation or use these creative avocado toast recipe ideas to inspire you.

| Black Bean| Corn| and Avocado Summer Salad

At under 300 calories| one serving of this summery salad offers almost 12 grams of fiber and 10 grams of protein| so after enjoying one crunchy bite after another| you’ll feel full| satisfied| and energized.

| Baked Eggs in Avocado

Beyond the heart-healthy fatty acids and high protein count| this fiber-filled lunch will leave you feeling satisfied.

| Creamy Avocado Pasta Sauce

Sauce made from avocados gives your pasta a flavor reminiscent of those dairy-based options like alfredo. This recipe from Oh She Glows blends garlic| lemon| pepper| and olive oil to give your standard pasta lunch a kick!

| Cabbage-Avocado Slaw

Nix the mayo| and mix slaw with creamy avocado. Instead of making a dressing| just cube the avocado and toss together with cabbage and other vegetables| as well as a bit of lime juice| to get just the right creamy texture throughout this cabbage detox slaw.

| Sweet Potato Black Bean Veggie Burger

So robust in flavor| these hearty veggie burgers are made with the goodness of sweet potatoes| black beans| millet| and corn. And the creamy avocado sauce on top is like a beautiful ribbon tied around your birthday present u2014 it adds the perfect touch.

| Red Quinoa and Avocado Salad

This quinoa and avocado salad‘s got a little bit of everything| from dried fruits to nuts (not to mention the nutty flavor of red quinoa) for a colorful and nutritionally complex quinoa salad!

| Kamut Udon Noodles With Kale and Avocado Oil

This recipe for kamut udon noodles with kale and avocado oil is a simple medley of noodles| sautu00e9ed vegetables| fresh lime juice| avocado oil| and tamari.

| Summer-Salad-Stuffed Avocado

Offering 60 percent of your recommended fiber for the day| this antioxidant-rich rainbow salad aids in digestion and may even diminish belly fat.

| Watermelon Salad

Make this juicy| summery salad that includes diced watermelon| sweet red onion| lime juice| avocado| and fresh cilantro.

| Avocado Potato Salad

Skip the traditional mayo-based potato salad and enjoy cubed red bliss potatoes coated in a dressing made with avocado| lemon| and olive oil. Get the full recipe here.

| Falafel With Avocado Spread

Cook up some falafel patties and garnish with a spread made with avocado| sour cream| and fresh lime juice.

| Open-Face Avocado and Goat Cheese Sandwich

Mash avocado with a little goat cheese| spread it on wheat bread| and top with slices of tomato and cucumber.

| Avocado Wasabi Chickpea Salad

Top a salad with chickpeas and a dressing made with avocado| lemon juice| soy sauce| and wasabi powder.

| Israeli Couscous With Avocado

Whip up some Israeli couscous flavored with veggie broth| black olives| and chunks of avocado.

| Pesto Pasta

Make up a plate of rotini pasta and pesto sauce| tossed with red peppers| carrots| and sweet onions and topped with slices of avocado.

| Lentil Veggie Soup With Avocado

Whip up some homemade spicy lentil vegetable soup and top your bowl with slices of creamy avocado.

The Secret to Losing Belly Fat

While focusing on crunches will strengthen your abs, it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab, it’s essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio ¡ª it’s important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.

A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes, women who worked out for 20 minutes, but alternated between eight-second sprints and 12 seconds of low-intensity cycling, lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!

You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:

    Use visual goals: Run or bike at a moderate pace, and then look ahead and sprint to the mailbox that’s 50 feet away, or up the hill, or to the end of the street. Once you reach your goal, reduce back to your moderate speed. After your breathing returns to normal, choose another goal to race to.Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.Use music: Make an interval playlist, alternating between fast-paced peppy tunes and slower, chill tunes. Walk, run, or dance to the beat. Here’s a 60-minute walk-run playlist, or for a faster-paced workout, try this 40-minute running playlist.Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine, check out these interval workouts:45-minute fat-burning treadmill workoutTush-toning hill repeat intervals45-minute walk-run-sprint workout45-minute elliptical interval workout10-minute HIIT (high-intensity interval training) video workout30-minute pyramid intervals30-minute Barry’s Bootcamp running workout30-minute beginner intervals60-minute walking-jogging workout

Image Source: POPSUGAR Photography

The Secret to Losing Belly Fat

While focusing on crunches will strengthen your abs| it unfortunately will not get rid of the muffin top around your waist. To get rid of ab flab| it’s essential to regularly include calorie-burning cardio in your routine. And not just any kind of cardio ¡ª it’s important to focus on interval training; alternating between moderate and speedy bursts of exercise is the key.

A study in the International Journal of Obesity revealed that when compared to women who cycled at a consistent pace for 40 minutes| women who worked out for 20 minutes| but alternated between eight-second sprints and 12 seconds of low-intensity cycling| lost more belly fat after 15 weeks. Work out half as long and lose more fat? Sounds good to me!

You can do intervals with virtually any type of activity. Here are some ways to incorporate them into your routine:

    Use visual goals: Run or bike at a moderate pace| and then look ahead and sprint to the mailbox that’s 50 feet away| or up the hill| or to the end of the street. Once you reach your goal| reduce back to your moderate speed. After your breathing returns to normal| choose another goal to race to.Use time: Watch the clock and move moderately for two minutes and then zoom as fast as you can for one minute. Repeat this pattern for at least 30 minutes.Use music: Make an interval playlist| alternating between fast-paced peppy tunes and slower| chill tunes. Walk| run| or dance to the beat. Here’s a 60-minute walk-run playlist| or for a faster-paced workout| try this 40-minute running playlist.Use a POPSUGAR Fitness interval workout: If you find it easier to follow a cardio routine| check out these interval workouts:45-minute fat-burning treadmill workoutTush-toning hill repeat intervals45-minute walk-run-sprint workout45-minute elliptical interval workout10-minute HIIT (high-intensity interval training) video workout30-minute pyramid intervals30-minute Barry’s Bootcamp running workout30-minute beginner intervals60-minute walking-jogging workout

Image Source: POPSUGAR Photography