Brief Answer:
I understand your concern

Detailed Answer:
This is a very common question and no miracle answer.

Diet wise, avoid sugar and saturated fats. Eat breakfast every day as it boosts the metabolism for the day. Instead of 3 meals, cut portions and eat more frequently. You will have to reduce 500 calories per day to lose one pound per week. The easy way would be to cut your portions in half. A specific way would be to follow a 1200 calorie diet and if that is too low will will lose greater than 2 lbs per week. That rarely happens, but if it does that is an indicator you need to add more food.

Exercise religiously 30 continuous minutes per day for about 200 minutes per week. Warm up and cool down before working out.

Current clinical research has shown positive belly fat loss with the addition of 150 mg of high quality resveratrol per day, a much studied nutrient believed to be responsible for the low death rate from heart disease and longevity of the French people.

Belly fat is more hazardous to your health than fat located elsewhere, so getting rid of it is important. If you have no metabolic disease, you can try the intermittant fasting approach whereby you follow a reduced caloric intake for all but one day where you "fast" for 24 hours. This approach has shown promise for attacking belly fat.

For increased energy and weight loss assistance try drinking either green coffee or clear,unsweetened green tea 4x per day barring any history of kidney stones. Green tea increases the weight friendly hormone adiponectin affecting hunger hormones and prevents the formation of adipocytes, or new fat cells.

You may find sample core exercises on my fitness board if you search for pinterest and XXXXXXX shattler. Focus on including crunches, reverse crunches, lateral exercises and pectoral muscles as well as cardio. Set a routine and stick to it. If it helps, I also have a motivation board to help.

Another trick found by experience is to avoid combining fat with a carbohydrate like potatoes and butter - use potatoes and a self made topping out of yogurt and spices . . .this combination seem to pile on fat in the middle region. You see it everywhere. Bread and butter. Gravy (make fat free gravy) over potatoes, cream cheese on bagels. .

Increase your fiber, mostly soluble fiber such as oats and from fresh fruits, will help control your appetite. Have planned, safe snacks ready to grab.

As far as any other miracle tricks, I am not aware of anymore. I am glad you have decided to make a healthy change in your lifestyle.

If you need a caloric breakdown of your basal metabolism and the calorie level to follow to safely lose weight, I would need your height, weight, desired weight.

Best Regards,
XXXXXXX Shattler, MS,RDN

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Brief Answer:
Hi there again - let me calculate your calorie levels

Detailed Answer:
It looks like you are maintaining your weight with light activity at around 1900 calories and would need to decrease to 1400 to lose one pound per week by diet alone. Of that 1400 calories you should have approximately 67 grams of lean protein only, 158g of high fiber carbohydrate and 39 grams of fat.

Sample calorie distributions are on the internet. Exercise and maintaining the routine is really key to being successful with losing and keeping that weight off.

Avoid fast foods places, gravies, cream soups, fried foods, french fries, alcohol, whole milk (switch to skim).

I hope I have answered your question.


Regards,
Kathy Shattler, MS,RDN

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