FIRST...

HERE ARE THE BELLY FLATTENING FOODS

Eat your way to a leaner midsection, with a dash of spice, some key teas and our
other top picks.

1. EAT A DINOSAUR
Kale is the Jennifer Lawrence of superfoods, acclaimed and enjoyed by millions.
Trouble is, it risks becoming the Jennifer Lawrence of superfoods, at risk of
numbing overexposure. If you find the prospect of another kale salad as exciting as
a plain chicken breast, opt for dinosaur kale, a.k.a. black or lacinato kale. Its
dark, curly leaves are sweeter-tasting and more tender than the regular variety,
but it has the same nutritional properties, like satiety-boosting fiber and other
nutrients that can turn off your belly-fat genes and lead to quick weight loss.

2. SIP WHITE TEA

Think of white tea as Spanx in a cup. It actually works with your body in four
different ways to promote fat-burning, as reported in The 7-Day Flat-Belly Tea
Cleanse: It blocks the formation of new fat cells while simultaneously boosting
lipolysis, the body�s process of breaking down stored fat, according to a study
published in the journal Nutrition and Metabolism. Another group of researchers
found that the tea is also a rich source of catechins, a type of antioxidant that
triggers the release of fat from the cells and�bonus!�helps speed the liver�s
ability to turn fat into energy. Brew this and burn fat.

3. SPRINKLE ON PEPITAS
It�s the Spanish term for pumpkin seed, and if you consider them just jack
o�lantern innards, you�re in for a treat. One ounce of seeds has eight grams of
protein � more than an egg or almonds � and is rich in flat-belly nutrients like
fiber, zinc and potassium, which are key to muscle building and recovery. Sprinkle
them in salads or over oats.

4. USE A DASH OF CINNAMON

Cinnamon contains powerful antioxidants called polyphenols that are proven to alter
body composition and improve insulin sensitivity. But that�s not all: The powerful
spice was also shown to ward off weight gain and visceral fat in animals fed a
sugar-enhanced diet. That doesn't give you free reign to eat all the sweets you
want without consequence (the study was only on critters, after all), but it
couldn�t hurt to add some cinnamon to your coffee or oatmeal if you�ve been having
a tough time staying away from sugary indulgences.

5. COOK WITH CAYENNE

Now this next spice that can shrink your middle is one we don�t suggest you add to
your morning cup of Joe. Cayenne, commonly used to Mexican dishes their signature
kick, has been connected to abdominal fat loss when eaten daily. Though there are
various mechanisms at play, one group of researchers say that the spice may
diminish appetite. In their study, they discovered that men who ate spicy
appetizers consumed 200 fewer calories at later meals than those who did not. You
can find capsaicin in hot sauce, but just a couple of shakes of some popular
varieties can provide nearly 20 percent of your daily sodium limit. For a less
aggressive, salt-free kick, try seasoning grilled fish, meats, and eggs with just a
pinch of cayenne.

6. BREW PU-ERH TEA

This fermented Chinese tea might do to your fat cells what the New England Patriots
allegedly do to their footballs�deflate them! To discover the brew�s fat-crusading
powers, Chinese researchers fed groups of rats varying diets over a two-month
period. Those who had a high-fat diet while also receiving pu-erh tea extract had
lower levels of fat in their blood and lower levels of belly fat than those who did
not. While the effects aren�t proven in humans, this tea has true fat-blasting
potential.

7. CRACK AN EGG
Want your metabolism stoked all day long? Of course, you do�and making it happen is
as easy as sitting down to a protein-rich breakfast. In a recent study of 21, half
were fed a breakfast of bagels while half ate eggs. The egg group was observed to
have a lower response to ghrelin (the "hunger hormone") were less hungry three
hours later and consumed fewer calories for the next 24 hours! Bonus: Egg yolks
contain choline, a nutrient with powerful fat-burning properties.

8. DO MORE PRYING
Oysters are one of the best food sources of zinc, a mineral that works with the
hormone leptin to regulate appetite. Research shows that overweight people tend to
have higher levels of leptin and lower levels of zinc than slimmer folk. A study
published in the journal Life Sciences found that taking zinc supplements could
increase leptin production in obese men by 142 percent! A half-dozen oysters only
has 43 calories but provides 21 percent of your RDA of iron�deficiencies of which
have been linked to a significant increase in fat gene expression.

9. GET A NUTCRACKER
Omega-3 fatty acids, the nutrients that make fatty fish such nutritional-champs,
play a key role in reducing belly fat storage, all while keeping us full and
satisfied. But thankfully you don�t have to down an entire fillet or even turn on
the stove to reap their stomach-flattening benefits. Just
1/4 cup of walnuts packs more than two day�s worth of ALA (alpha-linolenic acid), a
type of omega 3. And bonus: Walnuts have also been shown to reduce blood pressure
and decrease inflammation in the blood vessels during times of stress.
10. WASH SOME BERRIES
Raspberries may be small, but they�re awful mighty�think of them as nature�s
magical weight loss pill. Not only do they pack more fiber and liquid than most
other fruits, which boosts satiety, they�re a rich source of ketones, antioxidants
that may aid trim down efforts by incinerating stored fat cells. What�s more, like
other berries, raspberries are packed with polyphenols, powerful natural chemicals
that have been shown to decrease the formation of fat cells and zap abdominal fat.

11. ACORN SQUASH

Besides serving up a third of the day�s fiber, a one-cup serving of this highly
nutritious, naturally sweet veggie contains 30 percent of your daily vitamin C
needs. The body uses the nutrient to form muscle and blood vessels, and it can even
boost the ab uncovering effects of exercise, according to Arizona State University
researchers.

12. BLUEBERRIES
It's finally time to give the humble blueberry proper praise�and add some your
daily diet. What makes them so great? Blueberries may help blast away stubborn
belly fat by turning on your get-lean genes, according to University of Michigan
researchers. After a 90-day trial, the rats fed a blueberry-enriched diet showed
significantly reduced belly fat than the control group. But that�s not all! The
sweet fruit also contains compounds that ward off and reverse age-related loss of
memory and motor coordination.

13. OAT BRAN

If you like to start your day with oatmeal, it�s time to give yourself an upgrade.
While oatmeal is a terrific breakfast, with 12 grams of protein and 8 grams of
fiber per cup, oat bran is a whole other level. It packs a whopping 20 grams of
muscle-building protein and 18 grams of fiber, for the same number of calories. And
all that fiber is good news for your belly. Intake of the nutrient was found to be
negatively associated with belly fat, according to a Journal of Clinical
Endocrinology & Metabolism Just don�t screw it up by dumping brown sugar or syrup
on it. Low-fat milk and cinnamon are the best accompaniments.

14. STOCK UP ON PICKLES

Pickles are low-cal, filled with fiber and covered in vinegar�which is all good
news for your waistline. In fact, just one large pickle has 15 calories and 2 grams
of belly-filling fiber, so eating three or four can actually leave you feeling
pretty satiated for less than 100 calories! Every dieter knows that eating filling
snacks are paramount to weight-loss success, but how does the vinegar help the fat-
fighting cause? Studies show acidic foods help increase the rate at which the body
burns off carbs by up to 40 percent�and the faster you burn off carbs, the sooner
your body starts incinerating fat, which can help you get that lean look you crave.
Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo
to start feeling more confident in your skivvies.

15. BECOME WHOLE

It�s not carbs, per se, that lead to belly fat; but the type, researchers say. In
fact, whole grains are a dietary staple of people with the littlest middles. A
Tufts University study found that 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). Further research is required to figure out exactly why this is the
case, but the hypothesis is it has to do with the high fiber and slow-burn
properties of whole grains. When it comes to diet, being unrefined is a good thing!

16. GO FOR GROUND

While whole flaxseeds are high in the fat-shrinking nutrient ALA, their hard
exteriors often resist digestion, meaning you don�t necessarily get the nutritional
bang for your buck. Go for the ground version (also known as flax meal), which has
about 2.3 grams of ALA per tbsp, or get nearly a week�s worth of the good stuff by
drizzling a little of the oil onto your salad. Studies have found flax to be
helpful for cardiovascular disease symptoms like hypertension, according to a
recent study in the journal Hypertension.

17. SNACK ON ALMONDS

A handful of almonds packs a serious fat-burning punch: One study of overweight
adults found that eating about a quarter-cup of almonds for 6 months led to a 62%
greater reduction in weight and BMI. And eating just 1.5 ounces of almonds daily
led to a reduction in belly and leg fat, a 2015 study published in the Journal of
the American Heart Association showed. For added effect, eat almonds before working
out: The amino acid L-arginine can help you burn more fat and carbs.

18.COOK WITH COCONUT

What smells like an exotic vacation and can shrink your waist faster than your
favorite Zumba class? You got it: coconut oil. A study of 30 men in the journal
Pharmacology found that just 2 tablespoons per day reduced waist circumference by
an average of 1.1 inches over the course of a month. What makes coconut oil
superior to other fats is its medium chain triglycerides. Unlike the long-chain
fatty acids found in animal sources of saturated fat, coconut oil doesn�t seem to
raise your cholesterol and is more likely to be burned as energy than stored as
blubber. At roughly 117 calories per tablespoon, it�s a near identical caloric swap
for olive oil. Plus, its high smoke point makes coconut oil great for just about
every dish, from eggs to stir-frys.

19.SNACK ON SEEDS
Sunflower seeds make a healthy and filling addition to any diet. A quarter-cup
serving packs just over 200 calories and provides 3 grams of fiber. The seeds also
serve up a fair share of magnesium, a mineral that helps boost lipolysis, a process
by which the body releases fat from its stores, which is just one of the reasons
weight loss experts love the stuff. �Sunflower seeds and Sunbutter are two great
belly-busters, says registered dietitian Lauren Slayton of Foodtrainers. The type
of fat in the seeds have been shown to reduce abdominal fat in women with no other
change in diet,� explains Slayton.

LIFESTYLE
These no-full lifestyle hacks will help you lose your belly in no time.

20. LIGHT A CANDLE

Have trouble cutting yourself off after you�ve eaten your fill? Light a candle when
you sit down to the dinner table and blow it out after you�ve finished your meal.
This simple action sends a message to your brain�and your mouth�that it�s time to
stop noshing. Not only will this strategy keep the temporary food baby that
develops when you overeat at bay, over time, eating fewer calories adds up major
weight loss.

21. THROW A TOOTHBRUSH IN YOUR BAG

Have you ever eaten something right after brushing your teeth? It didn�t take too
appetizing, did it? For this reason, brushing your teeth right after meals, is a
great way to keep yourself out of the kitchen, and subsequently, hundreds of wasit-
expanding calories out of your mouth. In fact, a study of more than 14,00 people
found that people who brush after meals weigh less than people who don�t! Sounds
like a great reason to keep a toothbrush in your purse or briefcase, if you ask us.

22. CUT BACK ON SALT

�The fastest and easiest way to shrink your tummy is to cut back on salty foods and
drink more water,� says celebrity trainer and creator of Methodology X, Dan
Roberts. �Even if you do have a few pounds to lose, you�re likely retaining fluids,
due to mild dehydration. Flushing out the salt and drinking more water is a really
effective way to counteract the bloat. The results can be almost immediate,� adds
Roberts.

23. SWAP CARBS FOR PROTEINS

�Although there is no magic cure for getting rid of belly fat, eating adequate
protein and cutting down on refined high glycemic carbs can help,� says Martha
McKittrick, a New York City-based registered dietitian. �Protein helps keep you
feeling full longer and the body burns more calories breaking them down compared
with carbs and fat. Lastly, protein doesn�t cause insulin spikes like refined
(�white� or sugary) carbs do. High levels of insulin have been linked to more belly
fat�and this is especially true as we get older,� warns McKittrick. Swap white
toast for greens or fruit salad at brunch, pick Greek yogurt over a bagel for
breakfast and when you�re dining out and opt for grilled chicken or fish instead of
a pasta dish.

24. PRE-PORTION YOUR SNACKS

Can�t imagine giving up your favorite chips and cookies in the name of weight loss?
You don�t have to. Just pre-portion your snacks into small baggies to ensure you
stick to just one serving size. It�s the easiest way to eat your [insert favorite
snack here] and have it, too!

25. GO TO THE WATER COOLER

Not only can your office water cooler help you stay looped into all the latest
gossip, it can help you trim the waistline too�especially if you make a point to
fill your cup before digging into your snacks and meals. According to a recent
study, sipping 16 ounces of water before each meal can lead to significant weight
loss. To make this discovery, researchers rounded up 84 obese adults for a 12-week
experiment. After all of the participants received general weight loss advice, they
were assigned to one of two groups. The first group was told to drink 16 ounces of
water half an hour before each of their meals while the other group was told to
imagine that they were already full before digging in. At the end of the study, the
water group had lost about 9 pounds while their less hydrated peers shed about
three pounds less. The researchers say that drinking H20 before meals is an
effective weight loss strategy because it helps increase satiety, which makes it
easier to dine smart.

26. HAVE A LOW-CARB DINNER

�When clients come to me wanting to lose weight around their midsection, the first
thing I look at is their carb intake,� says Lauren Minchen MPH, RDN, CDN. �Going
really low carb is not necessary to lose belly fat, but I generally find cutting
out starches, fruits and desserts at dinner is effective for belly fat loss. Plus,
it's easier than having to tally your carb number throughout the day!�

27. ORDER APPS

When you go out to eat, avoid fattening freebies like bread and chips at all costs.
If you're ravenous when you arrive, ask your server for a side salad, or a
vegetable-based appetizer or side dish. Grilled asparagus, saut�ed spinach,
marinated mushrooms and hummus with crudite are all examples of smart picks.

28. LIMIT YOUR SUGAR

One of the fastest ways to burn belly fat is to cut back on the added sugar in your
diet, especially from sugar-sweetened beverages. Numerous studies suggest that
excess fructose�found abundantly in soda and packaged snacks�increases the
accumulations of belly fat�especially in men. If you want to indulge in a soda,
pick up one of our top picks from our exclusive report, The 38 Top Diet
Sodas�Ranked! Or, better yet reach for one of these weight loss teas. And for the
best weight loss results, limit yourself to 25 grams of the added sugar a day.

29. WALK THIS WAY

You�ve likely heard that moving more is beneficial for general wellness, but did
you know that adding a structured walking program to your fitness routine can help
you scorch serious belly fat? It�s true! In a International Journal of Obesity
study of 113 subjects at a high risk for type 2 diabetes, researchers found that
three weekly hour-long walks significantly lowered participants cholesterol levels
and accumulation of belly fat, compared to the control group. Lace up your sneakers
can hit the streets with Fido or go to the gym and break a sweat while you�re
catching up on �Shark Tank.� Super easy yet extremely effective.

30. CHILL OUT

�Stress has been shown to directly influence weight gain,� says Lashaun Dale of 24
Hour Fitness. �For some stress triggers poor eating habits, while other people�s
bodies start to store fat in response to the influx of stress hormones. And then
there are those who get hit with both.
To deal with your belly fat, you have to first deal with your stress. Carve out
time to take naps, get a good night�s rest and meditate. Even just taking a 10-
minute movement break with conscious breathing can shift your physiology for the
better and help diminish your stress.�

31. DON�T SKIP MEALS

Skipping a meal is never a good idea. No only does doing so increase the chance
you�ll binge eat later in the day, but it also puts your body into a catabolic
state, meaning it starts to break down lean muscle for energy and hoards fat�which
is exactly what you don�t want when you�re trying to whittle your middle.

32. SNACK ON VEGGIES

Non-starchy vegetable consumption has been linked to decreased belly and liver fat
and improved insulin resistance in overweight youths. In fact, one Journal of the
Academy of Nutrition and Dietetics study found that consuming more non-starchy
veggies resulted in a whopping 17 percent decrease in visceral fat in overweight
kids. And although you may be all grown up, it�s safe to assume adding more veggies
can help adults trim their belly fat, too! Broccoli, cauliflower, cucumber,
spinach, mushrooms, peppers and tomatoes are all considered non-starchy vegetables,
and make delicious additions to any snack-time treat! For a double belly-shrinking
whammy, look for veggies rich in vitamin C, like bell peppers. The nutrient has
been shown to counteract stress hormones which trigger fat storage around the
midsection.

33. ADD GUAC

Yes, you want guac with that, and yes, you know it�s extra. Why should you spend
your hard-earned cash on the stuff? According to a study in Nutrition Journal,
avocado eaters had significantly lower body weight, BMI, and waist circumference,
than those who don�t nosh on the creamy green fruit.

34. BEAT BOREDOM

�There is no way to spot reduce belly fat, but if a client comes to me looking to
lose fat around their middle, I would tell them two things � ditch the boredom
snacking and move,� says Ajia Cherry, personal trainer and Founder at Functional
Innovative Training. �We often find ourselves in situations where we are mindlessly
eating because we�re bored. If you find yourself bored and grabbing for a bag of
chips, go for a quick walk around the block, running in place or do some push-up or
planks,� suggests Cherry. �Not only does this eliminate mindless snacking, it adds
more movement into your day.�

FLAT-BELLY EXERCISES
These moves will make your belly feel leaner right away!

35. INCREASE YOUR INTENSITY

�One of the best ways to build endurance, strength and burn off fat is through high
intensity, treadmill power training,� says Jimmy Minardi of Minardi Training. �You
can do it anywhere you go, anytime of the year. Proper form (and a good coach to
guide you) can make all the difference in your performance; keep your shoulders
back and down and remember not to hunch as you run. You should wear a heart-rate
monitor so you can accurately track when you�ve reached your maximum heart rate,�
explains Minardi. �Start the treadmill speed at a slow jog, as you work up to a
warm sweat and gradually increase the incline to 15, keeping the speed the same. In
45 seconds, you should be at your maximum heart rate; at that point, start lowering
the treadmill, continuing to run until it�s completely flat. Do five intervals with
a 3-5 minute rest in between or until your heart rate has completely recovered.�

36. DO THE BOAT POSE

Yoga's time-honored benefits include flexibility and mindfulness, but an assemblage
of asanas are excellent for muscle toning and growth. Not to mention, some serious
abdominals to shrink your waist. Boat pose is probably the best pose that you can
do to simultaneously work on your posture and your lower abdomen. Most people
compensate by using their upper abdominal muscles, and neglect the lower ones that
are so important to lower back flexibility. Starting with the most basic variation
of this pose (with feet lightly resting on the ground) is one of the best ways that
you can build up your lower core strength, improve your posture, and increase your
lower back flexibility.

How to do it:
� From a seated position, plant the feet as close as possible to your butt.
� Sit up as straight as possible; no slouching in the lower back.
� Lightly grip the thighs or shins to assist in straightening the spine.
� Lean back slightly through the chest and keep the sternum lifted to prevent
arching in the back.
� Lift the legs, knees squeezing together.
� Hold for 30 to 60 seconds.

Tips: Start with just steps 1 - 3 before progressing to steps 4 - 6. Use your hand
to check whether or not your back is flat. Depending on core strength, hamstring
flexibility, and hip flexor strength, further extend the legs.

37. GET IN SOME LOW PLANKS

�I absolutely love the low plank exercise because it creates a lot of stability
around the entire core,� says Brian Flynn, owner of Body Unique in Brooklyn, New
York. �This helps you run a lower risk of back pain. It's also a fantastic exercise
to help slim down your waistline.�

How to do it: Set your forearms on the floor with elbows directly under your
shoulders and legs fully extended behind you, with your knees locked out. The trick
to this exercise is to be as parallel to the ground as possible, so try not let
your hips drop or your head push toward the ground. The more aligned you are, the
more effective it is. Draw your navel in, squeeze your butt and try to pull your
elbows toward your feet (this will engage your lats). If you are doing this
exercise properly, you will probably only be able to hold it for 20 seconds. That's
OK�put your knees back down on the ground with your forearms in place, rest for a
few seconds and have at another rep.

38. DEADLIFT
�If weight loss is the goal, I recommend learning how to properly deadlift,� says
personal trainer and Co-Founder, Excelerate Wellness Victoria Viola. Andre Crews, a
trainer at Crossfit Union Square, New York City agrees: �Deadlifts are a gym
session must because they essentially work everything south of your neck: Traps,
lats, pecs, abs, glutes, quads�the list goes on. It�s the most fundamental movement
in the history of man. By building a solid foundation of lean muscle mass, your
body will burn more fat while at rest, explains Crews,

39. LIFT FIRST, THEN CARDIO

By running, biking or rowing after you've hit the weights�when your body is already
tired�the same speed or intensity will have a greater effect on your fat and
calorie burn than had you done it beforehand.

40. UP YOUR WEIGHT

If you can do more than 5 reps of an exercise, up your weight�especially when
you�re working bigger muscle groups through exercises like squats, suggests
Roberts. �This will burn fat, in the belly and other areas, quicker than any ab
exercise.�

41. HANG OUT

The hanging leg raise targets the transverse abdominus (the front and side of the
abdominal walls located below your internal obliques), which is a significant part
of achieving core strength.

How to do it: Find a pull-up bar. While holding yourself up (pulling the shoulders
down and back as much as possible), keep your feet together and exhale to bend the
knees and pull them up to just above a 90-degree angle. Pause for a second at the
top, and slowly lower the legs back to the hanging position. For an added
challenge, perform the leg raises with straight legs (pointing the toes away from
you) and add in a twist to the right and left (alternating on each rep) to hit not
only the transverse abs but also the internal obliques. To stimulate the heart rate
even more, perform a pull-up between each hanging leg raise. Be sure not to swing
the legs and to stay in control of the motion! Perform 3 sets of 10-12 raises.
�Eric Sand, National Academy of Sports Medicine certified personal trainer, lead
instructor at Bespoke Premium Cycling Studio in downtown Los Angeles
42. DO YOUR BURPEES
�Burpees are such a great way to activate multiple muscles, get the heart rate up
and burn mega calories,� says Kit Rich, celebrity trainer and co-owner of SHIFT by
Dana Perri. �In one single burpee, you work your legs, arms and abs and you also
elevate the heart rate to increase cardiopulmonary strength. If you�re looking to
lose weight, incorporating them into your workout routine is a must.� Lori-Ann
Marchese, fitness celebrity and owner of Body Construct LLC agrees: �This exercise
will burn major calories, diminish fat and reveal your muscle tone. There is no
other exercise that works as many muscle groups as the burpee.�

How to do it:
Begin in a standing position with your feet should be shoulder-width apart. Lower
your body into a squatting position and place your hands on the floor out in front
of you. Then, kick your feet back so that you are in push-up position. Lower your
chest to do a push-up and then raise back up to a push-up position. Next, kick your
feet back to their original position, stand up and jump while bringing your arms
overhead.