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The real challenge (and victory) in weight loss is maintaining that slim waist after you've shed those extra pounds. Weight cycling, commonly known as yo-yo-dieting, is a frequent problem of many people who lose substantial pounds. A study in the journal Obesity, which followed 14 contestants from The Biggest Loser for six years after the 2009 season, found that 13 of the former contestants regained weight after the competition ended. And four contestants actually weighed more than did when they first joined the show. The researchers who conducted the study say after someone loses weight, the body reacts with a potentially handicapping combination: a stronger appetite and slowing metabolism. So how do you fight back?

Put these 10 simple strategies into play to control hunger, rev up your metabolism, and avoid pound creep from gradual increases in calorie consumption. And while you're at it, try out these 15 Underrated Weight Loss Tips That Actually Work.

If you've recently shed a ton of weight, you should absolutely celebrate your successwith a tall glass of water! Just kidding. Go ahead and treat yourself. You deserve it. However, if your celebrations involve many consecutive happy hours or big portions of your favorite, fat- and sugar-laden chocolate cakes, odds are, you'll see the weight creep back onto you before you know it. Remind yourself of this sobering stat before you open a bottle of wine: alcohol can decrease your body's fat-burning ability by up to 73%!

Here's a smarter way to celebrate: reward yourself with something you can't put in your mouth. Leah Kaufman, MS, RD, CDN, a New York City-based Registered Dietitian, suggests making a concerted effort to not use food as a reward. "I suggest using things like manicures and SoulCycle classes as a reward for all the hard work," she says. When you eat junk food during times of emotional eating, it "will only lead to unhealthy yo-yo dieting."

The most important concept to keep in mind after you've lost significant pounds is "metabolic adaptation."

During weight loss, your body's metabolism naturally slows down calorie burn on a daily basis to hang onto fat. In addition, your levels of leptin, the satiety hormone that tells your body when you've had your fill, actually drop after weight loss, so you may feel hungry. The key to avoiding going back to eating the same number of calories you did before you lost weight is to double down on your awareness of calorie content and size of meals. Do that by keeping a daily food diary for at least a week after you've reached your weight-loss goal. Studies show that being more mindful of what you eat (and how many calories they contain) will help you to make healthier food choices and reduce snacking on calorie-dense processed foods. Such a casual accounting will also turn the spotlight on how much (or little) fiber you are getting in your diet. A high-fiber diet, primarily from beans, legumes, fruits, and vegetables is critical to maintaining weight loss.

Most people who've reached their goal weight stop stepping on the scale. That's a mistake. Although the number on the scale isn't the only way to judge your continued success, research shows that those who avoid the ritual tend to pack on more weight than those who don't. Why? The scale keeps you mindful of your diet, and it will quickly tip you off to weight regain. There's no need to be a slave to your scale; checking in once a week should do the trick. And here's a tip: Since weight naturally fluctuates throughout the week, researchers say that Wednesday weigh-ins are the most accurate.

These enticing frozen options are marketed as nutritious and convenient, so we can't say we blame you for grabbing one off the shelf. But many of them are healthy-eating, pound-dropping enemies in disguise. Just because they're touted as portion-controlled and low calorie, doesn't mean you should stock up. Like most ultra-processed foods, many frozen entres from diet programs pack a surprising amount of health-harming sugar7 grams or more, plus inflammation-causing, processed additives. And as often as possible, make your meals at home from scratch. Doing so can help you banish these added sugars as well as to cut calorie consumption by an average of 200 calories a day, according to Johns Hopkins researchers.

After hitting your goal weight, some regimented dietary habits are bound to fall by the wayside. And, if eating adequate amounts of protein is one of them, it may be the reason the weight is starting to sneak back on. While getting enough of the nutrient can keep your muscle from breaking down, not getting enough can slow your metabolic rate. Just maintaining muscle mass helps to burn calories faster, so your body will then torch unwanted fat. Without muscle, you'll be more susceptible to unwanted weight gain.

Protein intake differs by the individual. However, for many people, consuming 0.8 to one gram of protein per kilogram of body weight per day should be sufficient enough to help maintain your weight loss. For a 130-pound person, that would equal between 46 and 58 grams of protein. Good sources of the nutrient include low-fat dairy, beans, grilled chicken, fish, lean cuts of beef, pork, grains or nuts, and quinoa.

It may have worked to drop water weight and melt away the pounds at first, but completely slashing your carbohydrate intake will leave you with some not-so-pleasant side effects that can make it hard to go about your daily routine. Your body will start to exhibit signs of exhaustion, irritability, and lethargyall emotions, which have also been connected with overeating.

"Carbs are essential [in our daily lives] as our brain and [central nervous system] require them continuously to work properly," says trainer and RD, Tim McComsey. Restricting carbs completely will cause any newly-added, fat-burning muscle mass to be metabolized for energy, rather than carbs. As long as you keep carbs to a reasonable percentage of your daily calories, and choose the right ones, these starches don't have to hit the curb.

While working out is critical for maintaining your metabolism, if you haven't switched up your workout routine recently, your body's main calorie-torching mechanism may have idled down to slow-burn. Wake up your metabolic rate by shocking your muscles, suggests Sean M. Wells, personal trainer and author of Double-Crossed: A Review of the Most Extreme Exercise Program.

"If you've been doing the same workout for the past few months, your body isn't being challenged anymore, meaning it's not burning as many calories as it otherwise could," he explains. If you normally ride a bike for exercise, try running or tennis to give your metabolism a kick. Can't bear to leave your stationary bike? Look for an intense spin class or challenge yourself by changing up your typical route. Work in some steep, long hill climbs to increase resistance.

Antidepressants, birth control pills, beta-blockers, anti-seizure and migraine meds, steroids, and rheumatoid arthritis treatments can all affect appetite, metabolism, and weight. Never stop taking a prescription drug on your own. If you believe a drug is causing your weight gain, inform your doctor; he or she may adjust the medication or suggest an alternative.

Inadequate sleep can slow your metabolism and pile on the pounds. In a study, researchers analyzed more than 500 participants' weekday sleep diaries and found that losing a mere 30 minutes of shut-eye increased their risk of obesity by 17%! Even mild sleep deprivation causes ghrelinthe hunger-stimulating hormoneto go into overdrive while simultaneously reducing levels of leptinthe hormone that suppresses appetite. In turn, this stimulates hunger even when you're full which can lead to overeating and weight gain.

The National Sleep Foundation suggests logging seven or eight hours of quality sleep each night. If you want to get back to your more slender self, try going to bed 15 minutes earlier than usual. See how you feel in the morning. Continue adjusting your bedtime until you awake without an alarm clock assist and feel refreshed and well-rested.

Here's an easy way to combat the metabolism slow down that often comes after weight loss: Drink green tea, a natural metabolism booster rocket. In a study, participants who added a daily habit of drinking 4 to 5 cups of green tea to their 25-minute workout routine lost an average of two more pounds and more belly fat than the non-tea drinkers. How does it work? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver's capacity for turning fat into energy, which will help rev up your metabolism. And if you're looking for more, here's how you can harness the power of tea to lose weight.

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10 Best Ways To Keep Belly Fat Off for Good, Say Experts | Eat This Not That - Eat This, Not That

Looking to eat healthier at lunchtime? Your best bet for a low-sugar lunch is to either bring your lunch from home or quickly whip up something in the kitchen. But what would be considered a healthy lunch, and what are some healthy lunch habits you can set to lose weight? Below we listed some of our tried-and-true healthy lunch habits to lose weight that you can rely on when the midday meal rolls around. And for more healthy eating tips, be sure to check out our list of 15 Underrated Weight Loss Tips That Actually Work.

Don't let the seemingly "good" bread fool youthe grocery store shelves are full of unhealthy breads masking to be healthy. "Wheat" breads, "multi-grain" breads, "7/9/12 grain" breadsthey all offer the promise of whole-grain goodness, but often the reality is so much less than what's advertised. Many restaurants (such as Panera) make their "whole wheat" bread with mostly white flour.

Instead, look for the words "100% whole grain" when selecting an armature for your sandwich. And make sure there is no added sugar.

Here are the10 Healthiest Breads for Weight Loss.

Breakfast is fruit time. Dinner is, often, starch time. Make lunch vegetable timeopt for a salad, pile that sandwich high with produce, or look for other ways to get greens into your midday meal. Here are12 Surprising Vegetables That Become Healthier When They're Cooked.

Lunch has a job, and that job is to tide you over until dinner without your getting so ravenously hungry that you stop for a slice of pepperoni pizza on your way home. Protein, fiber, and healthy fat are the three hunger quenchers to look for: a salad with olive oil and vinegar (none of that fat-free stuff) and a protein source like turkey or nuts will help keep your belly from rumbling.

These Are the Best Forms of Lean Protein You Can Eat.

Those paper-thin wraps that seem so much healthier than bread are almost always loaded with calories, thanks to the fat that's needed to make them pliablea large wrap can be the carb and calorie equivalent of four or five slices of bread.

Here are 6 Best Tortillas and Wraps, and 5 to Avoid, According to a Nutritionist.

This genius idea was pioneered by Jason Lawless, once the executive chef at White Street restaurant in Tribeca. To build a mason jar salad that you can bring from home without it getting soggy, put the dressing at the bottom of a mason jar, and then add protein (like chicken, cheese, salmon chunks, or turkey slices). After that, add your larger veggies (such as tomatoes or peppers), and then top with greens. Seal the jar and, when you're ready to eat, simply turn it upside down on a plate.

A study published in the Journal of the American Dietetic Association found that mid-morning snackers tend to eat more throughout the day than afternoon snackers. Researchers found that dieters with mid-morning munchies lost an average of 7% of their total body weight while those who did not snack before lunch lost more than 11% of their body weight. That's a difference of nearly 6.5 pounds for a 160-pound woman with a weight-loss goal. Moreover, afternoon snacking was associated with a slightly higher intake of fruits and vegetables.

Here are7 Healthy Snacking Habits for a Flat Belly.

There's nothing wrong with settling on a handful of go-to lunches and eating the same nutritious thing every day. A 2015 study at the Friedman School of Nutrition Science and Policy at Tufts University looked at the diets of 6,814 people and found that the more diverse a person's diet, the more likely she was to experience weight gain. In fact, those who ate the widest range of foods showed a 120% greater increase in waist circumference compared with those who had the least diversity. In other words, people who have the best success at weight loss pick a set number of foods and tend to stick to them.

Signature sandwiches or those named after sports or movie stars are typically loaded with more cheap cheese than a celebrity memoir. Whenever you can, build your own sandwich so you can control the nutritional contentslike one of these25 Healthy Sandwich Recipes Under 500 Calories.

Many ready-to-eat salads at sandwich or convenience shops are comprised of low-quality meats basking in oil and resting atop a field of wilted iceberg lettuce. Instead, customize your salad with high-quality greens like kale, spinach, or romaine lettuce; plenty of colorful vegetables; and high-quality proteins like nuts and grilled chicken. Or make one of these35+ Healthy Salad Recipes for Weight Loss.

One recent British study found that for every additional 1,000 milligrams of sodium you eat a day, your risk of obesity spikes by 25%. Yet keeping your sodium intake under the maximum daily allotment of 2,300 milligrams can be challenging when every single burger at a lunch spot like Chili's clocks in at more than 3,200 milligrams.

There's not a traditional salad dressing recipe in the whole world that calls for sugar as part of the mix. But the vast majority of commercially available dressingsfrom the bottles you buy at the supermarket to the stuff on offer at your local restaurantare loaded with it. Consider packing your own homemade version, or cut the normal amount of dressing in half to cut down on the added sugars. Instead, make one of these10 Healthy Salad Dressing Recipes.

If you are hitting a burger joint, most fast-food restaurants will actually offer lower-calorie fare than their sit-down counterparts. But as a rule, burgers with shorter and more simple names are better choices than those with protracted names. Upgrading from a bacon cheeseburger to an A.1. Ultimate Bacon Cheeseburger at Burger King, for example, will cost you an additional 520 calories.

When you're ordering a sandwich, that is. Thanks to sauces, melted cheese, and lots of greasy meat, hot sandwiches are usually higher in fat and calories than cold sandwiches.

RELATED: Your ultimate restaurant and supermarket survival guide is here!

As I surveyed the restaurant landscape, I found a lot of placesfrom McDonald's to IHOPthat offered nothing on their lunch menus that didn't have as many added sugars. The good news: many places now offer breakfast all day long. If you can't find anything on the menu that fits, don't be shy about ordering up an omelet or one of the recommended breakfasts from our list of 91+ Best Healthy Breakfast Recipes.

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14 Lunch Habits That Help You Lose Weight | Eat This Not That - Eat This, Not That

Want to lose belly fat for Black Friday? There are some things you need to know. Directly targeting belly fat is largely impossible, but losing belly fat can be useful for your health. Plus you will look better. Perhaps that's a shallow way of looking at it, but there we are. These are our best tips on how to to lose belly fat as rapidly as is healthy. With the figure apocalypse that is the holiday season approaching, keep these tips in mind.

Important note here, everyone: Belly fat these days is often referred to as visceral fat because that sounds scarier. If you really need to shed visceral fat because it's endangering your life, that is an area where you should probably be seeking medical advice, if that is at all possible. But while this guide is more about slimming down a bit, or avoiding ballooning during lockdown, belly fat loss also has an element of visceral fat loss.

Our lose belly fat tips aren't necessarily quick, and this is not about telling you how to get six pack abs although we have plenty of guides to that, too. No, this is just a 'six pack' do you see what we did, there? of tips to getting a healthier life and feeling comfortable with the girth of your mid-riff. We're not looking to fat shame anyone here or totally bro out, we're just offering advice.

We've got some great tips, a few cheeky shortcuts and key strategies to lose belly fat quickly, healthily and sustainably. As we just said, there are no quick fixes here; we want you to develop habits that ensure you'll stay trim for good.Weve also got the lowdown on the best exercises to lose belly fat, and all the gear youll need to get started although, of course, the most important 'gear' is the bit between your ears.

There's no hard-and-fast rule for slim-down success: the best way to lose belly fat is the way that works around your lifestyle. If you follow an unsustainable plan, you won't last: it's as simple as that. In this article we lay out six principles that are applicable to everyone, whether you're a total beginner starting your weight-loss journey or a seasoned pro who fell off the wagon over Christmas.

These guiding lights will keep you on the straight and narrow, even during a lockdown situation. Dont try to take on more than you can reasonably fit into one day. And, despite the name of this feature, don't fixate on 'belly fat'. It's important to reduce visceral fat, which does tend to lurk around the belly area, but that is best achieved by trying to slim down and tune up overall.

Here are six strategies to help you start losing weight.

(Image credit: Getty Images)

The short answer to the question of how to lose belly fat is to burn more calories than you consume on a regular basis. In the fitness world, this is known as achieving a "calorie deficit".

If this sounds like a waking nightmare, there's a trick to it: what you need to do is ensure youre eating the correct kind of food to make sure you feel full and sated, even when consuming fewer calories than you're burning off.

Certain foods are "empty calories" while others release energy slowly, keeping you fuller for longer. This is a big danger, especially while you're at home, with all your food within easy reach.

But before that, you'll need to find a good way to track your calories burned and calories taken in. The free MyFitnessPal app is one of the best ways to record your calorie intake, but to track your calories burned, you'll need a dedicated fitness tracker. If you already own a smartwatch, most will offer calorie tracking as standard, but for those yet to make the plunge, the Fitbit Versa 2 is the best activity tracker you can buy right now. Check out the deal below.

Oh, and staying hydrated is crucial, as well

Fitbit Versa 2 | now 199 at AmazonThe Fitbit Versa 2 is getting regular price cuts in 2020. The Versa 2 features advanced cardio tracking as well as the usual steps and sleep stuff, and has Alexa built in. It's also unusually stylish for a Fitbit, and via its excellently presented app and sprawling ecosystem, you can use it as the basis of a complete fitness and diet programme. You can also enter your meals to log calories consumed, so you can have all your dietary data in one place.View Deal

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S'Well Marble Drinking Water Bottle | now 17.50 at John LewisIn this case beauty is more than skin deep. This bottle is vacuum sealed, which means it should be able to keep liquids warm for 12 hours and cold for 24 hours. Its stainless steel, has a capacity of 500ml and requires handwashing, and its definitely one for one-upping your co-workers boring flasks and supermarket specials.View Deal

BEEFIT Biltong, 10 x 30g bags | now 16.99 on AmazonLooking for a calorie-dense but highly nutritional snack? Swap your bag of crisps or chocolate bar for jerky or biltong, a cured meat snack high in protein. BEEFIT comes in handy 30g bags, to keep yourself fuller for longer. It's packed full of protein to help build muscle after a workout (Over 20g per pack, to be precise), and is even gluten free too.View Deal

Intermittent fasting is becoming more and more popular. It involves significantly cutting calories or abstaining from food altogether for a portion of the day or week, and then cramming all your calories into a much shorter time window.

The best-known intermittent fasting plan is the 5:2 diet, where you eat as you normally would (although hopefully a bit healthier) for five days a week, then scoff no more than 600 calories two days a week.There are also variants of this diet where you consume almost no calories, two days per week. This is much more doable than it sounds, so long as you are in good general health, but it's not exactly fun.

However, for trainees who are serious but not that serious, there's the 16:8 diet. With this diet you have only 8 hours a day to fit all your meals in, but can only drink water (and maybe some black coffee, if you're feeling naughty) within a 16 hour fasting period outside of those 8 hours. Most choose to eat from 10am to 6pm, but as long as you stay within an eight hour window, you can start and finish at any time of the day. This isHugh Jackman's strategy, so if you have ever wanted to be in Wolverine shape

Why try fasting, though? Well, during the fasting period the body will run out of sugar to run on, and so will start eating up the bodys fat stores. The big negative is the adjustment period: if you're used to a big breakfast or an early dinner, a 16-hour fast feels tough at first, especially if you're exercising. You're going to get seriously cranky.

Soylent Nutrition Shake, Cacao (Chocolate), 12 Pack | now 35.00 on AmazonMarketed as a 'complete meal in a bottle' soylent is a perfect on-the-go quick feed for breakfast or lunch. With 20g of plant protein - to keep you going and slow-burning carbs to help you stay full, Soylent is vegan, gluten free, nut free, dairy free and low GI. At under 3 a shake, it's an ideal replacement to your usual hurried, bland supermarket meal deal.View Deal

Dead set on having chips? An air fryer can deliver a lot of the delicious taste with less of the not-quite-so-delicious oil

(Image credit: Future)

If you eat fried food all the time, switching to an air fryer will definitely cause you to lose weight unless buying one causes you to start eating loads of chocolate because you've reduced your fat intake. No, it doesn't taste as delicious as proper fried food of course not but it turns out meals with a good fried/roasted taste, but with up to 80% lower fat content.

If you don't eat fried food all the time but like to treat yourself now and then, switching to an air fryer could still help with you to lose weight. Even with a solid balanced diet and a good workout ethic, there will come a time when your willpower will falter and you'll want to fall back on your old favourites, like fried chicken, fish, chips and all the other foods you love normally dripping with grease. If you schedule in cheat days and do this in a controlled way, it's good to know you're cooking these foods in a way that still helps you hit your goals.

Enter the air fryer. The best air fryers are revolutionary pieces of kit that use hot air combined with a teaspoon of oil (as opposed to the gallons of oil found in the deep-fat variety) to cook your crispy favourites. If kitchen space and budget is no object, you can cook a whole chicken in the Philips Airfryer XXL, but if you're after something a little more economical, Pro Breeze Airfryer 1400W is lightweight, versatile and cheaper, perfect for portion control. It also seems to usually be sold out all the time at present, so perhaps everyone has already taken our advice, here.

This is just one way to have your (fried) cake and eat it too. Swapping high-calorie pints of ice cream to the low-calorie versions like Halo Top or Oppo, or switching out cholesterol-laden butter for a healthier olive spread, are other easy ways you can make relatively simple lifestyle choices and still keep weight off.

(Image credit: Nintendo)

No, this woman has not gone mad due to being cooped up indoors. Shes playing Ring Fit Adventure on the Nintendo Switch. Nintendo has a proud history of helping people lose weight via its consoles, with Wii Fit being possibly the biggest selling fitness gadget ever made.

Ring Fit Adventure is more sophisticated but the basic idea remains the same: turning the act of burning Calories into a fun activity that you look forward to, rather than a chore that you dread.

We tried a load of Nintendo Switch fitness games and, while they all had their merits, Ring Fit was clearly the best.

Read our Nintendo Switch Ring Fit Adventure review and comparison to other Switch games designed for calorie burning.

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Weight training is a great way to tip your muscle-fat ratio the right way

(Image credit: Getty Images)

There are two main types of exercise: cardio training and weights, otherwise known as resistance training.Although cardio burns a lot of calories while you do it, weight training builds muscle which burns more than fat as you go about your day. The more muscle mass you have, the more calories you'll burn even when not working out.

Resistance training may seem scary if you're doing it for the first time, especially in the gym when the area's dominated by serious lifters, but you dont have to start adding big plates to the bar right now. There's plenty of ways to get started at home with smaller weights such as dumbbells, kettlebells and even medicine balls.

Were not going to list every single lifting exercise, so why not pick the body part you want to start toning up and check out some of our muscle-building how-tos. One you've done that, grab one of the best dumbbell sets on the market. They're not just for arms: you can use a dumbbell to work your core, shoulders, and even your legs with combination movements.

The only issue you will find right now is that most of them are sold out, but this store still has home gym equipment for online delivery. By the time this lockdown ends, you'll be ready for the gym.

If everything for the home gym has sold out which happens a lot lately consider doing bodyweight exercises. If that idea makes you think of muscular men working out in prison, try our guide to the best bodyweight exercises for beginners and ease into it gently. Before you know it you'll be ready for the Navy SEAL workout. None of these require any specialist equipment.

York 20kg Cast Iron Dumbbell Spinlock Set | Buy it for 59.99 at the Fitness SuperstoreIdeal for starters, the York 20kg Cast Iron Dumbbell Spinlock Set features knurled handles for a secure grip, plastic spinlock collars and solid, durable weight plates. considering you can't buy any reasonably priced home weight sets anywhere at the moment, this might be your best option to get an adjustable dumbbell set for under 500 for a while.View Deal

Powerplate Move vibration plate | 2,199 | Was 2,699 | Save 500 at John LewisIf you want to really power up your bodyweight exercises, and certain dumbbell moves, try doing them while being violently vibrated. This is particularly good for your core as your body has to work extra hard to complete moves.View Deal

All of this aside, dont neglect cardio, as regular cardio workouts are important for fitness and stamina.

Electric Muscle Stimulation can help your muscles recover faster

(Image credit: PowerDot)

It may seem gimmicky when you unwrap your new six-pack vibrating belt, complete with a picture of Ronaldo on the box, but don't roll your eyes just yet. While you can't just sit there eating crisps and expect to get ripped, Electric Muscle Stimulators can help as part of a controlled dietary and exercise plan.

EMS can cause the muscles to contract, essentially tensing and untensing rapidly. During downtime post-workout, you can continue to encourage muscle growth with EMS, while the right bit of kit can also encourage faster recovery, allowing you to get back in the gym all the quicker. According to the Journal of Strength and Conditioning Research, EMS stimulates the muscle in the same way as a massage, prepping it for the next go-round.

It's not a bona fide shortcut to a six-pack, but it can speed up the muscle-building process with regular use.

(Image credit: Sixpad)

Our top choice is always SIXPAD as used by Cristiano Ronaldo, a man who takes great pride in his body. Perhaps a little too much pride, the unkind or jealous might say. Amazon also sells all manner of abs belts by brands we have never heard of, for about 20. Needless to say we dont recommend these.

PowerDot 2.0 - Smart Electric Muscle Stimulator | now 185 at AmazonAlternatively, the PowerDot 2.0 is a smartphone-controlled muscle stimulating monster.This neat muscle stimulator works from your phone, allowing you to control intensity, stimulation and goal. Reduce your recovery time and increase muscular performance, as the PowerDot working to support your gym schedule. This model has two stimulators, but you can scale up to four for 325View Deal

Planks are a tough abs workout and a great end-of-workout finisher

(Image credit: Taco Fleur from Pixabay)

As well doing both muscle-building and cardio exercises, if you want to lose belly fat its also important to switch up the pace of your workout.

Every time you workout, you should exercise using both steady state (working hard but not at max capacity, such as during brisk jog) and high intensity (going flat out, like sprinting) to torch your abdominal fat.

Steady state or aerobic exercises include cycling, running or uphill hiking.Its a crucial part of losing belly fat because it burns through your fat stores. However, it also uses your sugar stores for energy first, so you need to do steady-state for long enough to use up all that sugar before it eats into your fat reserves.

High intensity workouts use mainly sugar for fuel, so they don't hit the fat right away, but it does help in building muscle, which will help you torch fat even on days you're not exercising. Explosive weight lifting, sprinting and HIIT-friendly exercises like mountain climbers are all great high-intensity exercises.

A good fitness tracker will help you to gauge the intensity of your workout by monitoring your heart rate. For overall fitness trackers, check out the Fitbit Versa Lite above, but for a dedicated running watch, you can't beat the Garmin Forerunner 645, the best on the market right now.

Find out more about heart rate zone training

Garmin Forerunner 645 | now 342.34 at AmazonGarmin dominates the running/fitness watch category so totally, it's almost embarrassing for the competition. The most recent addition to their premium line, the Garmin 645, incorporates GPS and wrist heart-rate tracking, which is good for monitoring your resting and all-day rates. The 645 crunches a lot of data to suggest recovery times, make a decent stab at estimating your VO2 Max, tell you how optimal your training load and lots, lots more.View Deal

FitBit Aria 2 smart bathroom scale | now 119.99 on AmazonThis clever scaletells you your weight, BMI and body fat percentage which is all a lot of people want. It then reports this to your Fitbit account, so you can monitor your weight trends and use it alongside your Fitbit wearable's daily calorie-burn estimates. Add MyFitnessPal or Fitbit's own dietary features and you can then sync your meal-plans, daily calories consumed and weight goals, if you want.View Deal

The most important thing to bear in mind is this: losing weight takes time. You'll have setbacks and slip-ups, but if you stay committed to your goal, you'll be fitter and healthier in 2020, building up great habits for many years ahead.

Need some help to get started? Check out all the latest deals on the kit you'll need to get fit in 2020.To start with, you'll need a killer playlist and a good set of workout headphones to listen to it on:

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How to lose belly fat: get in shape before it all goes wrong again during the holidays - T3

Honestly, whats the deal with body wraps? Do they really help you shed the pounds or belly fat? Are they the same as waist trainers? Are they even safe? So many questions provoked by endless Kardashian waist-snatching selfies and weight loss ads.

Body wraps 101

Unwrapping the truth about body wraps can be overwhelming. Here are the fast facts.

Do body wraps help you lose weight?

Nope. Any slimming is probably just temporary loss of water weight.

Are they safe?

Mostly, yes. But you should consider the risks of dehydration and restricted breathing. (More on that in a sec!)

Can I DIY body wraps at home?

Of course! Well dive into the DIY details and types of body wraps below.

Body wraps are noninvasive treatments touted for a variety of health, beauty, and general wellness benefits.

They typically involve applying a skin care mask or cream and then covering the area with a fabric or plastic wrap. Together, these elements are said to melt fat away while giving you perfectly taut skin, but they can come with some risks.

Find the right type of body wrap for you.

Picture super-spanx reminiscent of old-timey corsets. They come in tons of styles and fabrics, but they all focus on cinching your midsection into an hourglass-like figure.

Waist trainers claim to make your waist smaller by physically squeezing it in, but the results are temporary. Once the trainers off, your muscles will happily return to their natural shape.

PSA for the preggo peeps: There are lots of waist trainers and compression garments marketed toward pregnant women and new mommas. Research is still iffy on their effectiveness, so check with your doc before wrapping your changing belly.

Classic wraps are supposed to work by making you sweat off inches. Fans say that using a mask or cream with the binding boosts the effect by drawing out even more fluid and toxins.

In the past, folks used linen or muslin that had been coated to make the fabric less breathable. Today, DIYers prefer plastic wrap. Whatever the material, its usually ripped into strips to wrap around the treatment area belly, thighs, etc.

Many wrap products claim to help your body detox. Science shows that some compounds, like bentonite clay, can help detoxify your body by absorbing negatively charged ions and speeding up natural detox processes (like, erm, pooping).

But can it do all that through your skin? Thats up for debate.

Types of spa wraps

Get the DL on the most popular spa wraps.

The idea here is to encase your whole body in an impermeable sack that makes you sweat a whole hell of a lot. Yep, youll look and feel like a foil-wrapped baked potato.

These devices use hot air, infrared technology, or another heating element to get you cooking. Theyre supposed to work by making you sweat off excess weight and inches, but the weight loss effect is water weight not fat.

This is not an effective long-term weight loss strategy. A more reliable, and safer bet? Large cross-sectional studies have shown that health benefits such as maintaining healthy mental well-being and sleep habits can aid in long-term weight loss.

Note: Make sure to stay hydrated if youre using sauna therapy!

Wrap your brain around these stats:

Its no wonder folks are seeking fast weight loss solutions that work.

But are body wraps the answer? Probably not.

Research suggests that swaddling yourself in nonbreathable fabric can raise your body temp, but theres just no evidence to support long-term weight loss from body wrapping. In fact, the FDA has investigated several companies for making false claims about their body wraps.

Still, body wrapping might help you:

First, decide whether to wrap your entire body or just part of it. Partial wraps can be applied to just your thighs or belly, for example.

Next, follow the instructions for the specific body wrap youve chosen. The process will look something like this:

If youre on a budget or enjoy whipping up your own lotions and potions, youre in luck. There are millions of recipes on the interwebz for exfoliants and wrap masks and creams.

As for making your own strip wraps? You can literally go buy a roll of plastic wrap. At-home spa enthusiasts rave that its easier, cheaper, quicker, and more sanitary than cloth strips. Its also great at sealing in the mask-and-sweat goo.

There are a few risks to body wrapping. Follow these tips to stay safe:

Consider these nuggets of weight loss wisdom:

While you can give body wraps a go, there are def more effective, sustainable options for healthy weight loss.

Scientifically proven ways to lose weight include:

Body wrap treatments come with a list of wellness claims, including quick weight loss, but most experts agree theyre not a good option for weight management. You might shed water weight, but the result is a temporary appearance of a slimmer bod and extra-luscious skin.

Instead of looking for a fast weight loss fix, aim for a healthy-for-you weight. Stick with this tried-and-true formula for safe, meaningful weight loss and weight management:

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Do Body Wraps Work for Weight Loss? Types and Effectiveness - Greatist

HER most famous role was as Fat Amy but Rebel Wilson is having the last laugh after losing 4st.

This week the comedy actress showed off her slimmed-down figure in a series of Instagram posts.

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Referring to the name of her Pitch Perfect character, the Aussie captioned one selfie: Just call me Fit Amy.

It comes after superstar singer Adele, 32, revealed the results of her own 7st weight loss through training and better food choices.

In January, Rebel announced this would be her Year of Health.

She told how her impending 40th birthday, as well as suffering mental health issues over Hollywoods attitude to weight, had encouraged her decision to overhaul her lifestyle.

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She said: Its not like I want to lose weight and get to a certain number. Its more than that.

Its about dealing mentally with why I was overeating and I had a job where I was paid a lot of money to be bigger at times, which can kind of mess with your head a bit.

Rebel previously said she associated being bigger with being funnier after casting someone larger than her in a play and that actress getting more laughs.

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She said: I dont know if it was mega-conscious, but I thought, How can I get more laughs? Maybe if I was a bit fatter . . . And then suddenly I was fatter, and doing comedy.

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Here we take a look at Rebels impressive transformation since the start of the year.

SHE likes to tag her years so that her resolution lasts for 12 months, and told her 8.8million Instagram fans: For me, 2020 is going to be called The Year of Health.

"I went out for a walk, deliberately hydrating on the couch right now and trying to avoid the sugar and junk food, which is going to be hard after the holidays Ive just had, but Im going to do it!

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Whos with me in making some positive changes this year?

Weighing 16st at the start of the year, her goal was to slim down to 11st 8lb.

REBEL arrived on our shores to present the Bafta Best Director award.

Her hilarious speech, in which she joked that her black and red gown was made from a dress she wore to a funeral for the film Cats, went down a storm.

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Despite critics savaging the musical, it was Rebels role as Jennyanydots that helped kickstart her fitness goals.

Dancing in the hot, furry costume meant she quickly dropped weight. Rebel said: I lost 8lb shooting my number in four days.

One, because theres a lot of physicalities but also they heated up the set very high, to almost 37C so we could never cool down.

The comedian enlisted the help of Colombian personal trainer, Jono Castano, five to seven days a week.

THE actress celebrated her 40th birthday at Disneyland and looked noticeably slimmer in a fitted black dress and Minnie Mouse ears.

Jono doesnt like the word diet, but instead talks about finding balance.

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He insisted on Rebel sticking to a structured workout regime and taking progress pictures for motivation.

REBEL posted a throwback picture to her stay at the five-star VivaMayr wellness centre, in Austria, last year.

It is thought this is where she first discovered the Mayr Method, a diet which eliminates snacking, reduces gluten and dairy intake and promotes mindful eating.

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She wrote: I would walk around this lake every day (which is coincidentally where they filmed the James Bond movie Spectre). Its so beautiful and as were all realising right now, health is so important.

The Mayr Method was developed by Doctor Franz Xaver Mayr around 1901. He believed good digestion equals good health equals happiness.

Guests at the wellness centre, based on his teachings, are told to refrain from using their phones and watching TV, must leave five hours between meals and chew each mouthful between 30 and 40 times to aid digestion.

It also encourages silence at meal times so that guests can concentrate on chewing.

WHILE many of us pigged out on take-aways and banana bread, Rebel stuck to her new regime with an iron will.

Jonos workouts included weighted bicep curls, shoulder presses and weighted planks, in which Rebel performed a plank with a bell weight balanced on her back.

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He said: Exercise is just about getting the body moving.

"So, its important to combine resistance and cardio to mix things up so your body doesnt get bored or used to your workout plans.

SYDNEY-born Rebel started incorporating the citys famous Opera House into her workouts.

She posted a video of her epic step challenge, in which she completed 30 laps up and down the venues stairs.

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The previous week, Rebel had managed 25, and told her followers that she was already improving.

The actress, who also has homes in Hollywood and New York, would use the 5km walk from her 2million apartment to Sydney Opera House as her warm up and cool down.

She shared a picture of herself flexing her muscles, from inside her home overlooking the harbour.

WHEN Rebel hit the halfway mark she told her followers she likes to wake early for 6am hikes and adds in a few 100m sprints.

She joked her pace is someone elses slow jog but added: Even if you have to crawl towards your goals, keep going, it will be worth it.

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The actress, who shared a snap of herself in matching blue sportswear overlooking Palm Beach, Florida, also took up boxing.

SURFS up! As an Aussie, it was about time Rebel learned to catch a wave.

She took her first surfing lesson while in Malibu, California, and proudly shared a video of herself in her wetsuit and balancing on the board.

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In a separate post, she told fans how their support had helped her to avoid eating sweets.

She said: Thanks for all the love so far on my Year of Health journey.

When I was reaching for the candies last night after dinner I thought to myself, Hmm, better not and had a bottle of water instead.

"17lbs to go until I hit my goal, hopefully I can do it by the end of the year.

REBEL is glowing but it isnt all down to her healthy diet and exercise regime.

The comic revealed she is in a relationship with billionaire Jacob Busch, with a snap of them boarding a helicopter to Monaco.

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The couple, who met last year through mutual friends, were on their way to Prince Albert IIs Planetary Health gala with actresses Helen Mirren and Kate Beckinsale.

During a trip on a yacht that month, Rebel joked about doing bicep curls using a 4.5-litre bottle of vodka as a weight.

Jacob, whose family founded the Anheuser-Busch brewery which produces Budweiser beer and is said to be worth 10.3billion, runs dairy-free ice cream firm, Napps.

When Rebel posted a bathroom selfie last week, Jacob, 29, commented: Beautiful.

ALL her hard work has paid off as Rebel announced she has just 6lb to go until she reaches her goal.

Weighing 12st and with almost three months to go, there is no doubt Rebel will hit her target weight in time for Christmas.

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She told her social media followers the secret to her success is allowing the odd treat.

Posing on her balcony with a dessert, she captioned the picture: Remember though girls, you still gotta treat yourself.

I just do it with food now only once or twice a week and substitute bubble baths on alternate nights.

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And its not just her health that Rebel is winning at.

Her Amazon Prime show Only One Laughing in which comedians are not allowed to laugh at each others jokes is a success and she has announced her first childrens book, Bella The Brave, will be published next year.

Rebel really is the cat that got the low fat cream of course.

GOT a story? RING The Sun on 0207 782 4104 or WHATSAPP on 07423720250 or EMAILexclusive@the-sun.co.uk

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Inside Rebel Wilsons incredible 4st weight loss journey with surfing, mindful eating and never saying - The Sun

He's noticeably slimmer after returning to our screens after lockdown, and Craig Tinker's weight loss has now been explained on Coronation Street.

The shrinking policeman is much trimmer after taking up running in the ITV soap, and he's revealed the real reason behind his health kick

In Wednesday night's Corrie he told friend and neighbour Faye Windass that he's lost weight in pursuit of romance, as well as to get fitter - and it seems that Faye is the one who's caught his eye.

The truth came out when the longstanding character, who arrived in Weatherfield in 2011, was asked to dance by Faye at Sally and Tim Metcalfe's wedding.

And he told her: "I don't really like dancing because people will stare."

When she asked if it was because of his lack of dance skills he explained: "No I mean because of the way I look."

The teenager reassured him that he looks great and and told him to stop putting himself down.

"It's not about what anyone looks like," she said.

Faye then asked him gently: "Is that why you're trying to lose weight? Only you should be doing it for yourself not because of what a load of idiots think."

And he told her: "I want to get fitter and I guess it would be nice to have a girlfriend."

"Well I think you're lovely. Anyone would be lucky to have you," she said.

Romance looks promising on the cobbles as the pair then made their way together back to Sally and Tim's house after the reception, and the bride commented that they made a 'lovely couple.'

Actor Colson Smith, 22, has shared more photos on Instagram showing his impressive weight loss.

The latest show him walking in the Yorkshire Dales.

"Congratulations on your weight loss. Youre doing so well," commented one fan.

"Amazing transformation ... episodes in Canada now showing the new you. Inspirational," another told him.

"How good are you looking ... you are an inspiration to others," said another.

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You can sign up very simply by following the instructions here

And another follower told him: "Well done losing all that weight you look brilliant x"

This summer fans remarked how different Craig Tinker looked as he stepped out of the police station looking slimmer and with blonde hair.

After the soap halted filming due to the coronavirus pandemic in March, Colson has been using the time off to focus on his fitness regime, and he's been keeping followers updated on his fitness journey.

He shared a time lapse video of himself working out outdoors with a dumbbell, kettle bells and a medicine ball.

Colson previously joked in lockdown that he'd need a 'fat suit' when he returned to work as he'd look completely different to where the character left off.

View original post here:
The real reason for Craig Tinker's weight loss explained on Coronation Street - Manchester Evening News

Top health experts have voiced an uptick in obesepatients seeking weight loss surgery in a bid to protect themselves from a heightened risk of severeCOVID-19.

Amid the pandemic, numerous studieshave examined obesityas a risk factor for a more severe course of disease from the virus.

Obesity, defined as a BMI over 30, is believed to consist of several pathways leading to poorer outcomes.

Obesity-related metabolic changescan resultin inflammation, issues with insulin, and the immune system, which can hamper the persons ability to fight COVID-19, researchers at the University ofNorth Carolina, Chapel Hill, previously found.Obesity is often associated with type 2 diabetes, heart disease, chronic kidney,liver disease, and hypertension, andbrings along other physical ailments, such as sleep apnea. Ahigh BMI can also complicateintubation in a hospital setting, according toMelinda Beck, professor of nutrition at the Gillings School.

Top health experts have voiced an uptick in obese patients seeking weight loss surgery in a bid to save their lives from a heightened risk of severeCOVID-19.
(iStock)

DOCTORS STUDYING WHY OBESITY MAY BE TIED TO SERIOUS COVID-19

Also, the virus invades ACE2 receptors, which are abundant on fat cells, among other cell types, which act as a kind of activator to the "cytokine storm" associated with COVID-19, and creating a higher susceptibility of illness for obese individuals,Dr. Mark Cucuzzella, with the Jefferson Medical Center of West Virginia University, previously told Fox News.

As hospitals addressed a high volume of elective procedures after they were off-limits for several months duringthe pandemic, bariatric surgeries -- such as gastric bypasses, for example -- were among procedures to see the most significant rebound, saida report from the Wall Street Journal.

The report drew on claims data from a health-care data company called Perception Health, based in Nashville, Tenn. Weight-loss surgeries dropped off to nearly zero in April before picking up to levels higher than the same time in 2019, saidthe report.

BELLY FAT MAY INCREASE DEATH FROM PROSTATE CANCER: STUDY

The pandemic has been a real wake-up call, Dr. Matthew M. Hutter, a surgery professor at Harvard Medical School and president of the American Society of Metabolic and Bariatric Surgery, told the outlet. Weve realized that patients with obesity are at much higher risk for serious cases of Covid-19, including ICU visits and intubation, and even death.

Though Hutter reported an increase in weight loss treatments in his clinicover the past few months, the levels did not exceed those seen last year, which he attributed to unemployment and lacking insurance, brought on by economic hardships related to the pandemic.

Meanwhile, the number of bariatric surgeries grew by 20% over last year when elective procedures resumed across Yales hospitals in Connecticut, said John Morton, head of the bariatric practice at Yale Medical Center in New Haven, Conn., tothe outlet.

Amid the pandemic, numerous studies have examined obesityas a risk factor for a more severe course of disease from the virus. (iStock)

CORONAVIRUS DEATH TOLL HITS 1M WORLDWIDE

Bariatric surgeries alter the digestive system to help patients lose weight, either sealing off a portion of the stomach to reduce the capacity for food, or lowering the bodys ability for nutrient absorption, or a combination of the two, according to the Mayo Clinic.

However, these surgeries are costly and, along with other major procedures, carry risks which may include excessive bleeding, infection, and blood clots, among others, saidthe Mayo Clinic.

According to the Wall Street Journal, there were approximately 250,000 of these surgeries in 2018, most of which were gastric sleeves.

According to WSJ, there were approximately 250,000 of weight loss surgeries in 2018. (iStock)

CLICK HERE FOR FULL CORONAVIRUS COVERAGE

Data on patients penning their names for these surgeries are hard to come by, the outlet reported, though top health executives reportedly voiced a "surge" in enrollments for insurer-required programs prior to consenting to cover the procedure.

Its come back really strongly in June or July, J. Tod Fetherling, Perception Healths chief executive, told the Wall Street Journal. So we ought to see a surge through the fall.

The Cleveland Clinics Ohio hospitals' intake for bariatric surgeries increased by 40% annually over the summer, Ali Aminian, director of the clinics Bariatric and Metabolic Institute, reportedly told the outlet,while a spokeswoman added thatother procedures haven't seen a similar comeback in demand.

"Weve had patients who wanted to come and take care of their obesity, to be healthier, and when we ask them, why did you come now? Its because theyve heard this message that its a risk factor for COVID infection, Aminian said.

Fox News's Amy McGorry contributed to this report.

CLICK HERE FOR THE FOX NEWS APP

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Risk of severe coronavirus resulting in uptick of weight loss surgeries: report - Fox News

Created for Greatist by the experts at Healthline. Read more

To anyone slimming down for health reasons or personal preference, belly fat can feel like the last jiggly bit to go.

If youre wondering why and how long itll take to win the battle science has the answers.

How long will it take to torch my belly fat?

Short answer: It depends.Long answer: The timeline for belly fat loss is directly related to your overall weight loss. Your best bet is to leverage both nutrition and exercise to burn all your excess jiggle. As your overall body fat diminishes, your belly will too.

Fat gets a bad rap, but its an essential part of life. Bad things happen when bodies dont have enough fat.

If you think youve got too much of a good thing, there are healthy ways to lose belly fat. (Detox teas, shrink wraps, and cleanses are not healthy ways).

Remind me why crash diets dont work?

Heres the lowdown on the timing and science of losing belly fat.

A life without fat is downright dangerous. Your body needs a certain percentage of fat to keep running on all cylinders.

According to the American Council on Exercise, most healthy women have about 21% to 35% body fat. For men, its more like 8% to 24% body fat.

Too little fat, and youll be dealing with nasty side effects like vitamin deficiencies, hormone issues, and even nervous system damage.

So, having fat on your body is healthy. But what about extra fat around your belly? Thats usually visceral fat, which is vicious AF. According to Harvard Health Publishing, visceral belly fat builds up inside your abdominal cavity, between your muscles and organs.

Too much visceral fat = high blood pressure, insulin resistance, and an increased risk for health probs like type 2 diabetes and heart disease.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, there are so many factors that play into how slowly or quickly you burn belly fat:

For years, folks have repeated the rule that burning 3,500 calories makes you lose about a pound. The reason is that 1 pound of solid fat equals about 3,500 calories.

A 2013 research review indicated that its also important to pay attention to factors like exercise and macros.

Still, using the 3,500-calories-per-pound method could help you figure out a target date for your fat loss #goals.

Heres some info to help you calculate your timeline:

Remember, the CDC recommends pacing yourself at 1 to 2 pounds of overall weight loss per week. So, it could take 1 to 2 months before you notice your waistline shrinking.

Two words: Calorie deficit. Losing body fat is best accomplished through a combo of diet cutting excess calories and exercise burning more calories.

Start with a few meal and snack time tweaks. Well get to the belly-busting moves in a sec.

Looking for a place to start? Heres a calorie calculator to help estimate your deficit goals.

Goodbye caramel macchiatos, helloooo dark roast!

But seriously, liquid calories are sneaky. Depending on your habits, you could easily consume 500 fewer calories per day:

One study showed that keto has been all the rage for years. Living the lower carb, higher fat life makes a difference when it comes to belly fat.

Oh, and those refined carbs you love? Not so civilized after all. One study with rats showed that eating too many refined carbs can result in increased visceral fat the very thing youre hoping to torch.

And dont forget the protein. High-protein meals will keep you from losing muscle mass while you lose belly fat.

A research review found that participants who ate more protein on their diets lost more fat and kept more lean muscle mass.

The oldest trick in the book, am I right? One study showed that using smaller plates and bowls results in smaller servings.

You can also keep yourself from overeating by noshing slowly, avoiding dinners in front of the TV, and asking for half your restaurant entre to be put in a doggy bag ASAP.

Ever smash a bag of Doritos during a Netflix binge? ♀

Ever noshed on a 1,000-calorie drive-thru crispy chicken sandwich? ♂

Only you can speed up your belly fat loss. Itll take some perseverance and body positivity.

A few more mindful eating tips:

Spot targeting truth or tall tale?

No matter what you call it spot reduction? Belly targeting? theres no proof that you can lose weight in just one area.

In a 2011 study of 24 relatively sedentary folks, the group who did ab exercises for 6 weeks didnt lose belly fat though they did get stronger!

Another study of 40 women with larger body sizes compared a diet-only to a diet-plus-abs-workouts approach. Both groups lost about the same amount of weight.

So, while the women who worked their abs probably felt more svelte, they didnt lose more belly fat than their friends.

The moral of the story? Spot targeting is all marketing hype. If you decide to lose excess belly jiggle, expect the rest of your bod to shrink a bit too.

TBH, the scale is not your best friend. You can weigh yourself weekly to track overall weight loss, but losing belly fat is about so much more than weight. Its about health, how your clothes fit, and how you feel.

And if youre working out, youre probably building muscle, which weighs more than fat. Muscle mass is a good, healthy thing! But it can be discouraging if you measure your success by a number on the scale.

Your best bet for measuring belly fat loss is a good old-fashioned tape measure.

To get an accurate read, always wrap the tape around the same place your belly button. Stand up straight, but dont suck in. Pull the tape snug, but dont tighten it so much that youre pinching your skin.

Like we said, theres no such thing as spot-targeted weight loss. But that doesnt mean your sweat sesh is in vain!

Resistance training, aka weightlifting or body weight exercise, is super helpful for anyone hoping to drop some excess lbs.

First, youll start developing abs of steel under your shrinking belly. Second, youll start burning more calories in your sleep! Yep, for real.

A 2012 research review showed that resistance training can boost the number of calories you burn while resting by up to 7 percent. Talk about revving up your weight loss potential!

One study showed that high-intensity intermittent exercise (HIIT) burns up to 30 percent more calories than other forms of exercise. Its all about that calorie deficit, right?!

A 2010 research review concluded that HIIT is the absolute best workout style for reducing belly fat.

Giving HIIT a whirl is easy. Just plan a workout that involves high energy bursts of exercise broken up by short rests. For instance, you could sprint for a minute, walk for 30 seconds, then repeat the cycle.

Fat is an important part of any healthy body. Excess belly fat, on the other hand, is often caused by unhealthy visceral fat.

Whether you want to lose belly fat for health reasons or to feel like a more svelte version of yourself, its going to take some time.

Instead of trying a questionable detox tea or going on a crash diet, commit to losing belly fat in a healthy, sustainable way.

Cut out empty liquid calories, swap refined carbs for healthier foods, and start a workout routine if you can. Its also a good idea to chat with your doctor about any weight or belly fat concerns.

Theres no one-size-fits-all timeline for losing belly fat. Be patient, focus on feeling good, and remember that your long-term health matters most.

Read more:
How Long Does It Really Take to Lose Belly Fluff? - Greatist