GET rid of belly fat fast with these two exercises.

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With summer coming to an end, this could make a lot of people indulge in foods they didnt dare to over the warmer, bikini-weather months.

But if you are looking to lose some stubborn belly fat, it turns out there are only two exercises you need to do to make it melt away.

The two exercises are: Kettlebell swings and squat thrusts.

If you are looking to lose that belly fat, try these simple easy to follow tips that will help you on the road

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Eat every three hours - Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything youve eaten as fat, and youre midsection is the first to suffer the consequences

The way it works is you do 15 repetitions of the kettle bell (or dumbell) swing followed immediately by 15 reps of the squat thrust.

Without resting, you then do 14 reps of each and continue to count down and do this without rest until you hit zero.

This will result in 120 reps of each exercise and at three seconds per rep they are done at a fast pace and will be over in around 12 minutes.

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Below, find how to do each exercise:

1. Kettlebell swing

Hold a kettlebell or dumbbell with both hands and at arms length in front of you while bending at your hips.

Rock back slightly and hike the kettlebell between you legs, thrust your hips forward and swing the weight so its in line with your shoulders and repeat.

2. Squat thrust

With feet slightly more than shoulder width apart, do a squat until your hands can touch the floor.

Kick your legs back into a push up position and immediately go back into the squat form and stand up. Repeat.

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The only two exercises you need to do to get rid of belly fat - Daily Star

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Its a fair statement to say that at any one time, a large percentage of us are trying to lose weight. As a registered dietitian, I see this in my own practice at least 50 percent or more of the individuals who come in to see me are doing so with the hopes of dropping at least 20 pounds.

Its not easy, and many fall short of their goals. Their failures are not due to a lack of motivation or willpower; its often because they tried to make too many big changes all at once. Even their goals were too big. In fact, one study found making smaller and easier changes to eating habits on a regular basis was more likely to yield success in weight loss.

Almost everyone can make one small change every day. One major way you can push forward with weight loss is to cut calories. Here are my top swaps that have helped take my patients to the next level in their weight-loss goals:

Instead of having a high-calorie, high-sugar caramel latte, consider a coffee with unsweetened almond milk and cinnamon instead. You can whip up the almond milk and add tons of yummy flavors with the cinnamon, all while saving you over 1,600 calories a week, which could amount to over 20 pounds lost in one year!

This is an obvious one, but probably one of the most challenging to implement. We still are drowning in soda, and its costing us our health. But giving up a 12-ounce can of cola (140 calories) for water, or a naturally flavored seltzer water, can help you lose up to 14 pounds a year. Just make sure you resist the urge to cut calories by incorporating a diet version of your favorite cola. Artificial sweeteners may have consequences to your weight as well, according to several recent studies.

Eating zucchini noodles instead of pasta, just once a week, can help you lose over 2 pounds in a year and making it all the time can lead to even further weight loss. This habit can be especially helpful for individuals with diabetes or non-alcoholic fatty liver disease by decreasing the reliance on insulin.

Alcohol can be a real challenge when youre trying to lose weight, but it can be the kiss of death if your alcohol of choice tends to be one thats potentially loaded with sugar. Daiquiris, pia coladas and margaritas all fall into this category. Consider swapping your margarita for a 5-ounce glass or red or white wine just three nights a week and you can save you up to 1,000 calories a week, or 15 pounds in one year.

Swap high-calorie dressings for an amazing oil and balsamic vinegar combination to shave off about 3 pounds per year (thats a lot to the serial dieter always looking to lose the last 5 pounds).

Think an oil and balsamic combo is boring? Think again. My view of salads and what goes on them completely changed when I found a specialty oil and vinegar store near my house. Now I whip up delicious masterpieces like blueberry balsamic paired with lemon olive oil, and quince balsamic paired with lime olive oil. Ive fallen back in love with salads that were getting boring, and I fit better in my jeans because of it.

If I told you to swap your mid-afternoon bag of potato chips for some celery and hummus, youd probably think I was crazy. So instead of having potato chips every afternoon, swap them for crunchy Parmesan crisps that you either make you or buy. While calories may differ by brands, some popular options I looked at showed a serving of potato chips running about 140 calories, while a serving of Parmesan chips having only 100 calories and almost no carbs! Thats a potential savings of over 250 calories a week.

Cauliflower rice is found nationwide in either fresh or frozen versions and is easy to prepare. Plus, cauliflower is one of the best vegetables to consume if youre interested in reducing your risk of cancer. If that doesnt motivate you, then how about this: Cauliflower rice has 40 calories in one cup, while white rice has 170. Thats a saving of 130 calories! If you make that change just three times a week, you can save about 20,000 calories in a year.

Remember, weight loss is based on many variables calories are only part of the equation. Genetics, activity level, gender, age and disease status all are factored into your ability to lose, or maintain weight. Despite this, small lifestyle changes, like swapping some of the foods suggested here, may help to move you in the right direction.

Kristin Kirkpatrick, MS, R.D., is the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio, and the author of "Skinny Liver." Follow her on Twitter @KristinKirkpat. For more simple swaps to improve your life, sign up for our One Small Thing newsletter.

This article originally appeared on TODAY Health & Wellness.

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7 Simple Swaps to Make for Lasting Weight Loss - NBCNews.com

When 28-year-old Julia Nathan decided to undergo bariatric surgery after years of struggling with her weight, she wasn't prepared for people's negative reactions to her method of weight loss, or the pain that a necessary follow-up surgery would cause.

Nathan recently shared her story with Health magazine, and these are her biggest takeaways if you're considering a major weight-loss surgery.

Many people don't understand the decision. When she told people how she lost weight, they often seemed disappointed, like she "cheated" by getting surgery, she says. This was understandably frustrating, but ultimately, she knew the struggle it took to get there. After surgery, she still had to exercise often and keep her portion control in check to lose weight. Plus, because she went the gastric sleeve route, overeating comes with the risk of vomiting, diarrhea, or ripping her stomach lining.

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A few factors made her a good candidate. She was young, didn't have any health complications like diabetes, and had tried to lose weight with diet and exercise first.

The surgery itself wasn't so painful. She recalls waking up from the two-hour surgery and being surprised at how good she felt. She spent one night at the hospital and then went to her dad's house to recover. Her gut was sore, but not in pain.

Post-surgery, she was on a liquid diet for two weeks. She was eating about 600 to 800 calories a day, and surprisingly wasn't nearly as hungry as she used to be. She did have an allergic reaction to the whey protein shakes she was drinking though.

The second surgery was brutal. A year after her gastric sleeve procedure, Nathan had lost 100 pounds and decided to get another surgery to remove seven pounds of excess skin. The pain from that surgery was "constant and more severe," and the medication she took after made her throw up, which of course hurt her stomach even more.

She's got scars, but she embraces them. They are long and visible, she says, especially the one that runs from one hip to the other. Instead of being embarrassed by them, though, Nathan sees them as badges of honor. "They remind me of what I went through and how proud I am to have taken action to improve my life."

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This Woman Had Major Weight Loss Surgery, And This Is What She Wants You To Know - Delish.com

The weight loss industry is never hurting for customers. In the United States, over two-thirds of adults are considered overweight or obeseyet we idolize lean, fit bodies in our culture. The result is an overwhelming number of people willing to spend money on anything that promises them a fast, effective weight loss solution. Ultimately, that adds up to be a $20 billion industry.

Though its been around for decades and has experienced significant changes in that time, the weight loss industry is undergoing its most extreme evolution nowthanks to new technology. But how exactly is tech changing the weight loss industry? And is it a good or bad thing for consumers?

These are some of the most significant changes weve seen:

Like with most industries, businesses and marketers in the weight loss sector are starting to step away from personal interactions and tangible products, and toward self-sustaining digital systems that can be distributed and downloaded freely. There are pros and cons to this, but for consumers this is going to mean an even bigger explosion of tech-based weight loss solutionsand possibly available at a cheaper rate.

Future developments could include more sophisticated AI interfaces, capable of analyzing your eating and exercise habits automatically, and making recommendations according to those individual needs, or integration with medical apps and devices, especially in more extreme cases of obesity. For now, if youre interested in losing weight, you have more options and gadgets to help you than ever beforeso take advantage of them.

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How Is New Technology Changing the Weight Loss Industry? - TG Daily (blog)

A study suggests exercising on an empty stomach can in fact promote more favourable changes in body fat.

Research carried out by the University of Bath studied 10 overweight men by asking them to walk for 60 minutes at 60 per cent oxygen consumption, first on an empty stomach and then after eating a carbohydrate-rich breakfast.

Blood and fat tissue samples were then taken before and after exercise for analysis.

The researchers found two genes (PDK4 and HSL) increased when they walked on an empty stomach but decreased when they had eaten the carbohydrate-rich breakfast.

The rise in the genes suggests that exercising on an empty stomach burns fat as energy.

Previous research has supported this idea, but other studies on weight loss suggests eating breakfast is essential in shedding the pounds.

Milton Stokes, R.S., author of Flat Belly Diet! For Men, told Mens Fitness: Its like putting logs on a wood-burning stove. You need that initial input to get your metabolism going for the day.

The aim should be to intake around 400-600 calories within an hour of waking up.

Stokes advised focusing on protein, healthy fats and fibre, as these will leave dieters feeling fuller for longer.

There are a few meals to try in the morning that cover all of these ideals.

Jorge Cruise, author of The Belly Fat Cure, advised eggs with avocado/

He said: Avocados are nature's ideal fruit for weight loss. They replace sugar with appetite-curbing good fat."

If you prefer a quick shake, then choose one with whey protein.

David Grotto, R.D., author of 101 Foods That Could Save Your Life said: Whey is rich in branched chain amino acids, which stimulate muscle growth.

The more muscle you have, the greater the fat-burning capacity of your metabolism.

Finally, a simple yoghurt topped with fresh fruit to make it interesting and sprinkled with high-fibre cereal is another option.

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Weight loss diet: Eating THIS before exercise could affect how your body burns fat - Express.co.uk

And the best trick you can do to lose weight without a diet plan involves the weighing scales.

Weight loss can be made much more likely if you weigh yourself everyday, a new study has found.

Previous experts have recommend weighing yourself less for weight loss success, but it now seems the reverse may be true.

Scientists at Drexel University and the University of Pennsylvania discovered when women weighed themselves daily over the course of two years, they lost weight.

The study looked at 294 women at university, who were of different weights and body shapes, and measured their body fat percentage.

The scientists found the women who weighed themselves everyday avoided weight gain and even experienced weight loss.

Dr Diane Rosenbaum, a psychologist at the University of Pennsylvania, said: The losses in BMI and body fat percentage were modest, but still significant, especially keeping in mind that these women were not part of a weight loss program.

We did not expect that, in the absence of a weight loss intervention, folks would be losing weight.

The study was published in the Journal of Behavioral Medicine.

Meghan Butryn, PhD, an associate professor in the College of Arts and Sciences at Drexel said: Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors, because it provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain.

Similarly, if you see weight gain on the scale, that information can motivate you to make a change.

An expert in body transformation has revealed some exercises you can do in the comfort of your own home to help reduce stomach fat.

Chris Wharton, a specialist in body transformation, said: He said: By carving out just 10 to 20 minutes a day to create a morning routine, you can make a profound improvement to your physique.

Now only will you look great, you will have a lot more energy, enjoy much better sleep quality and feel far happier in general.

Carol Kirkwood, a weather girl for the BBC, has revealed her plan for keeping slim.

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Weight loss: This is the best trick YOU can do to lose weight without even trying - Express.co.uk

Before he faces off against undefeated boxer Floyd Mayweather, UFC champion Conor McGregor must conquer the scale.

And that could prove an even more dangerous opponent.

In pre-fight trash talk, Mayweather has claimed that McGregor looks extremely heavy and has been scrambling to try to drop 10 pounds. (Both fighters have to come in under 154 pounds at the weigh-in on Friday afternoon if their much-hyped bout is to proceed.)

The truth is, though, shedding 10 pounds in a couple days is no big deal for most MMA fighters.In the past, McGregor has reportedly cut more than 25 pounds in eight days time.

The key question is whether they can do it without damaging their health. And even the nutritionist charged with guiding McGregor to his fighting weight said thats a difficult balance.

Its nothing Id recommend to everyday people, George Lockhart, the nutritionist, told STAT in an interview. I always tell people if health was your number one priority, MMA is not the sport you should be going into.

MMA fighters are known to dehydrate themselves using everything from saunas to sweat suits, hot baths to water pills to shed up to dozens of pounds in the days ahead of a weigh-in. After making weight, they try to quickly regain it by eating food and drinking water in hopes of gaining the competitive advantage of size over their opponent.

Lockhart, a former fighter and Marineveteran, generally starts on the Tuesday before a weigh-in. He removes sodium from a fighters diet and offers herbal diuretics that include potassium to replenish lost nutrients. Hell also have a fighter taper water consumption over several days two gallons on Tuesday, one gallon on Wednesday, occasional sips when thirsty on Thursday. The day before the weigh in, Lockhart takes carbohydrates out of fighters diet and cleans out his or her intestinal tract. On that final night, fighters sometimes work out or take a hot bath.He monitors vitals, including body temperature and blood pressure, throughout the process.

Ten pounds in four days is like a hiccup, Lockhart said. What Floyds talking about, it just shows hes probably never cut weight before.

But dropping weight that fast even just 10 pounds draws concerns from doctors. Dr. Larry Lovelace, a ringside physician in California, told STAT several fighters have died over the past few years from the practice, which athletic officials have called the biggest problem in the sport today.

A 2013 study in the Journal of Strength and Conditioning Research found that 39 percent of MMA fighters studied experienced significant or serious dehydration before their fights. Lovelace said the body doesnt fully rehydrate for at least two days well after a fight ends. That means fighters could experience muscle cramps and loss in agility while in the ring, he said.

It only takes 2 percent dehydration to impair your performance, Lovelace said. Theres no way theyre going to recover, and its definitely going to affect their performance.

There are bigger health risks, too. They include:

The brain: When a fighter takes a punch to the head, the brain rattles off the front and the back of the skull. Thats not healthy in the best of conditions. Dehydration makes it worse. The brain is bathed in fluid, said Dr. Edmund Ayoub, vice president of the Association of Ringside Physicians. Without that fluid, the brain has less cushion. Therefore, the risk of injury could be greater for a fighter who spars during the process of weight cutting. The brain can hit harder against the skull, Ayoub said. You may have more [risk for] brain injury.

The heart: A fighters heart beats faster than normal when dehydrated. If you normally walk around with a resting heart rate of 72, now it may be 90 or 100, Lovelace said. So going into a cage to fight, there are potential cardiac risks.

In a 2013 interview with Vice Sports, ringside physician Dr. Michael Kelly said dehydration can impact how the body regulates sodium and potassium levels and, in turn, mess with the cardiac fibers conducting electricity inside the heart. So if those signals arent propagating along the channel correctly, Kelly said, the heart can go into an irregular heartbeat or fatal heart rhythm and wind up in cardiac arrest.

The kidneys:Nephrons, the tiny structures inside the kidney that produce urine to remove waste from the body, malfunction without enough water.Your kidneys literally dry up, Ayoub said. When kidneys get dried up, you can get kidney damage. In 2015, fighter Johny Hendricks had to be rushed to the emergency room after weight cutting led to intestinal blockage and a kidney stone. Doctors say theyre also at risk of sustaining chronic kidney issues due to the practice.

Ayoub thinks fighters would remain healthy if they made sure to lose no more than 2 percent of their body weight each week. If McGregor had to lose 10 pounds, for instance, he should aim to shed it over three weeks instead of just one, Ayoub said.

Lovelace, though, said there is nothing to be gained from the practice of weight cutting,in part because both fighters are often doing the same thing, canceling out any potential advantage from packing on pounds immediately after the weigh-in.

Lockhart, for his part, believes fighters will keep cutting weight no matter what. So he considers it his job to help them do it as safely as possible. Theres no degree for weight cutting, Lockhart said. You need people to show them how to do it in the proper way.

MMA writer Iain Kidd, who has observed Lockharts training methods for a forthcoming book, puts it this way: There are ways to do it safer but not ways to do it safely.

Republished with permission fromSTAT. This articleoriginally appearedon August 25, 2017

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How Conor McGregor's Weight Loss Ahead of His Big Fight May Harm His Body - Scientific American