Use a food journal or online tracker to get an idea of how many calories you currently eat daily. If you have a sweet tooth, choose healthy options like honey, dark chocolate, dried fruit, and Greek yogurt to satisfy your cravings. Some other benefits of working out in the am include: missing after work gym crowds, getting your exercise out of the way, free afternoons and a more focused day. You should get at least 30 minutes of aerobic exercise 5 days a week or about 150 minutes total each week.
Although you cannot spot treat, incorporating some strength training exercises that focus on your core (back and abdominal muscles) can help support the look of a toner, leaner stomach. HIIT is a type of exercise that is done for shorter periods of time, but works your body harder.
You can also reduce the amount of stress and anxiety you feel on a daily basis by better managing your time so that you aren't constantly rushing to meet your deadlines. If you struggle with stress, take a few minutes every day to sit down, close your eyes, focus on your breath, and clear your head of all of your thoughts and preoccupations. Find a friend to diet with so that you can help keep each other motivated, share tips and tricks, and keep each other company while exercising.
This is partially due to the fact that writing things down forces you to be held accountable for your decisions.

Also periodically re-measure your waist or hips to see how much fat you've lost around your stomach. Maintain the lifestyle you've developed during your diet to help you maintain your weight loss and fat reduction long term. When it comes to losing weight, there is no way to spot-reduce, or only lose weight from one part of the body at a time. Subtract 500-750 from that total to get an idea of how many you should consume daily to result in moderate weight loss.
Fruit has higher amounts of carbohydrates which could slow your weight loss (although not stop it). Studies have shown that sugar (especially added sugar) is one of the main culprits in excess stomach fat.[5] Limit foods high in sugars.
Drink one to two glasses before each meal to help curb your appetite and make you fuller faster.
Studies have shown that people who do high intensity interval training lose more fat around their stomach compared to regular cardiovascular exercise. You alternate between short bursts of very high intensity exercises with bouts of more moderate intensity exercises.
Stress causes an increase in cortisol, a hormone that causes the body to store extra fat, particularly in the midsection.[14] Stress can also cause emotional eating, or eating for comfort rather than out of hunger.

Losing weight on your own can be difficult, especially when people around you are eating unhealthy things.
These and other websites help you keep track of the foods you eat and allow you to look up the calorie content of various foods. Track your progress by taking measurements of your waistline or weight before you start dieting.
Try to weigh yourself each week on the same day of the week and at the same time for the most accurate reflection of progress.
Although you can't "spot treat", reducing excess fat around your stomach can be achieved with diet and exercise. If you want to lose belly fat, you will need to lose overall weight by reducing your caloric intake. Making a few changes to your diet, exercise routine and lifestyle can help you achieve your goals.

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