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The belly is one of the first places everybody wants to lose fat when they decide to lose weight.

But what are the best ways to do it? What are the best supplements and exercises for burning belly fat?

All your questions will be answered right here in this guide. We’ll look at the best supplements to get rid of belly fat, and some exercises specifically tailored to help you on the way.

Let’s get started!

How to get rid of stubborn belly fat

“What can I do to get rid of belly fat?”

If you find yourself asking this question, it can be hard to know where to start.

That’s why we’ve pulled together the top four things you need to be doing if you’re looking for less fat around your tummy.

They are:

  • Supplements to give your weight loss a boost
  • Regular exercise
  • Healthy diet
  • Plenty of protein

It’s a short list, but if you put it into practice you’ll be well on your way to getting and – here’s the best bit – maintaining a flat, toned tummy.

What supplements help reduce belly fat?

You can give your weight loss a boost by choosing the right supplements. These are ingredients that promote fat loss, prevent weight gain, and give you a nice bit of extra energy.

If you’re looking for the best supplements for losing belly fat, there are two main angles that will interest you.

They are:

  • Weight loss
  • Increased fat burning

Supplements that help with weight loss can make you to feel more full after eating, meaning you’ll eat less overall. Those that burn fat will help your metabolism to burn more calories at rest and during exercise.

Here are some of our favourite supplements in each category.

Supplements for weight loss

First up, glucomannan.

This is a soluble fibre, taken from the root of the konjac plant.

But what does soluble fibre mean, you may be wondering.

TOP TIPS

A healthy diet with plenty of protein will help you to feel more full after eating, and to avoid foods that are associated with putting on weight.

Well…

When you ingest glucomannan, it expands slightly in your stomach. This expansion makes you feel a bit more full, and reduces the amount of food you need to eat afterwards.

Many studies have found glucomannan to aid with weight loss (8).

Next on our list of belly fat burning supplements is Garcinia Cambogia.

This extract of a tropical fruit looking a little bit like a pumpkin is useful for weight loss.

It has been found to have an impact on appetite levels, meaning you feel less hungry after taking it. This contributes to the effect of glucomannan, and reduces the amount you feel like eating (9).

A study carried out on people taking Garcinia Cambogia extract found “significantly reduced” fat compared to the placebo group (10).

Green coffee extract can help too. By reducing the amount of fat your body absorbs from the food you eat, this ingredient can help to reduce the amount of weight gained.

The chemical of interest is called chlorogenic acid, and it is found in higher quantities before the coffee beans are roasted, hence the ‘green’ in the name.

Brown coffee beans – the ones that have been roasted – are better for making a rich cup of coffee, but as a fat burning supplement, they’re better unroasted.

Chlorogenic acid has been found to ‘downregulate’ the genes involved in forming fat cells (r.a). In layman’s terms this means your body will store fewer fats in food in its fat reserves.

So,

  • Glucomannan expands to help you feel more full, and to eat less as a result.
  • Garcinia Cambogia can reduce your appetite, again meaning you need to eat less.
  • The chlorogenic acid in green coffee extract can reduce the amount of fat absorbed from the food you eat.

Sounds good, hey?

Supplements for increased fat burning

The previous supplements help to reduce your fat intake. Here are some supplements that can help your body to burn the fat it already has.

First up, caffeine.

This one is probably more familiar than some of the names we’ve seen so far. You’ll find caffeine in tea and coffee as well as supplements.

Caffeine has a thermogenic effect, which means it raises your temperature slightly. This can have a positive influence on your metabolism, and contribute to weight loss through thermogenesis (11).

You also get a small energy boost that can help to fuel your workouts.

Cayenne can help you to burn a few more calories after eating thanks to its contributions to fat oxidation. This is caused by capsaicin in cayenne – the chemical responsible for spice.

Capsaicin has a thermogenic effect which, as we’ve seen, helps your body to burn more fat than it would otherwise. When combined with other thermogenic ingredients, the cumulative effect can have a noticeable impact.

And this effect is boosted again by turmeric, specifically by a chemical called curcumin that it contains.

Curcumin is of special interest thanks to its role in the breakdown of brown adipose tissue (BAT) (r.b).

The body uses BAT for heat generation, meaning that higher rates of BAT usage leads to higher internal temperatures. As we’ve seen with caffeine and cayenne, this increase in heat leads to more calories being burned.

Green tea extract can help to reduce belly fat, too.

This extract contains things called catechins, which have antioxidant properties.

A trend toward weight loss was found between participants taking catechins and those not (12).

This study also found a reduction in abdominal fat and subcutaneous fat, which is great news if you’re looking to burn belly fat!

To recap here…

  • Caffeine, cayenne, and turmeric have thermogenic effects, meaning your body will burn more calories after ingesting them.
  • Green tea extract has an antioxidant effect, and will contribute to weight loss.

That’s supplements covered, but what about exercises to help burn fat and tone your belly?

Exercises to help reduce belly fat

Weight loss from exercise is important alongside weight loss from diet.

One study found “preferential” reduction in abdominal fat, and a longer term reduction of “fat free mass” (1) with regular exercise: meaning more weight lost, and less body fat maintained.

While it may be tempting to think that there are a few exercises you can do to zap the fat from your belly, sadly this isn’t the case.

However…

There are exercises you can do to reduce fat everywhere, and other exercises you can do to tone your tummy.

Combined, these two things will cut through belly fat, and give you the toned muscles underneath to look lean.

(If you want to know why you can’t target belly fat specifically with exercise, head over to another one of our articles and read about ‘spot reduction’).

Burning fat with cardio

Cardio is any exercise that gets your heart beating fast. It involves oxygen, and is also known as ‘aerobic’ exercise.

There is a relationship between aerobic exercise and reductions in visceral fat (3), so it is an important part of belly fat loss.

Here are some cardio exercises you can do:

  • Brisk walking
  • Jogging
  • Running
  • Yoga
  • Dancing
  • Swimming
  • Cycling
  • Rollerblading
  • Tennis
  • Soccer

The National Heart, Lung, and Blood Institute recommend at least 30 minutes of moderate-intensity physical activity on “most, and preferably all, days of the week” (4), but the exact levels will vary depending on your fitness levels.

Exercises to tone your belly muscles

Muscle burns more calories at rest than fat does, meaning that having more muscle will put you in good stead to stay fitter.

And unlike burning fat, you can target specific muscles and muscle groups with exercise.

Sounds good, right?

Here are five exercises that will tone your tummy:

1. Plank

This will target your core muscles and lower back.

Prop yourself up on your elbows and toes, while maintaining a straight line from head to toe.

Keep your shoulders above your elbows.

Hold for a few seconds, and repeat the post 8-10 times.

2. Side plank

This will also target your core and lower back.

Prop yourself up on your side, on one elbow with your shoulder directly above your elbow.

Again, aim for a straight line from head to toe.

Repeat the same number of side planks as you did regular planks.

3. Stomach crunches

This will target your abdominals.

Lie flat on your back, bend your knees and put your feet flat on the floor.

Put your hands behind your ears, then curl slowly upward to your knees.

Hold the position when your shoulders are about 8cm off the floor, then lower yourself down.

Do this 10-12 times.

4. Oblique crunches

This will target your obliques.

Get into the same starting position as a crunch, then lay your knees down to one side, flat on the floor.

Then curl upward in the same way as with crunches, but toward your shoulder rather than toward your knees.

Aim for the same height, the same holding time, and the same number of crunches.

5. Stomach crunches with raised legs

This will target your lower abdominals.

Lie flat on the floor again, with your hands across your chest this time.

Pull your knees toward your chest, until your legs are at a right angle with the floor. Your tailbone will come off the floor slightly.

Hold for a few seconds before gently lowering.

Again, aim for 10-12.

Keeping belly fat at bay with a healthy diet

A healthy diet involves lots of fruit and veg, both raw and cooked. Avoid too much sugar and sugary drinks, and try to avoid processed foods.

Drinking less alcohol will help too: This is just empty calories, and disruptive to your metabolism.

When working muscle and losing weight though, it’s important to get lots of protein…

Plenty of protein

Protein in your diet is “required to promote growth, [and to] repair damaged cells and tissue” (5), and there is “a significant body of evidence” demonstrating that people in training require more protein.

It’s not just good for that, though…

Protein actually helps you to feel more full, too. “Dietary protein enhances satiety and promotes weight loss” (6), thanks to a hormone called Peptide YY (PYY).

Higher PYY levels in your body are associated with weight loss.

This is backed up by another study (7), which found that high protein meals lead to higher satiety and “reduced subsequent energy intake” (i.e., no after-dinner snacking).

So it’s important to eat plenty of protein. Look for it in foods like:

  • Lean meat
  • Eggs
  • Dairy products
  • Nuts and seeds
  • Tofu and other soy

There you have it…

Exercise and diet can be giving a helping hand with the right supplements. The best supplements for burning belly fat come in two categories:

  • Glucomannan, Garcinia Cambogia, and green coffee extract to help with weight loss.
  • Caffeine, cayenne, turmeric, and green tea extract to help with prevention of further weight gain.

With a combination of cardio and exercises that tone belly muscle, you can lose belly fat and keep it at bay.

A healthy diet with plenty of protein will help you to feel more full after eating, and to avoid foods that are associated with putting on weight.

Follow these tips and you have everything you need for losing that stubborn belly fat.

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Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Medline Plus. Chromium in Diet. Link.
  2. Ducros V. Chromium Metabolism – A Literatiure Review. (1992). Link.
  3. Picolinic Acid. Link.
  4. DiSilvestro R et al. Comparison of Acute Absorption of Commercially Available Chromium Supplements. (2007). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium. (2010). Link.

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Is it possible to get longer legs just by exercising? While you can’t change the length of your legs as determined by your genes, there are a few ways to achieve longer-looking legs.

This guide will teach you everything you need to know to get longer-looking legs through exercise, posture, clothing, and more.

How to get long legs

Can you make yourself taller..?

It’s a fair question, and one without a simple answer.

You cannot increase your maximum height potential, because your bones stop growing permanently at a certain point. For most women this is before our twenties (1).

When this happens, no new bone tissue is able to be created at the areas at the end of the bone where new bone is built during growth.

And while no amount of stretching will change this…

There are things you can do to look taller.

Because although when you stop growing you stop growing, you don’t always express your full height potential.

So while you can’t grow taller than your full height, there are ways to make sure you are standing at your full height.

There are a few things you can do to change the ratio between leg length and width, too, to give the illusion of longer legs.

Can You Get Longer Legs From Exercise?

With exercise you can achieve a temporary increase of about 1% of your height.

Why temporary?

Well,

It’s because the discs in your spine are separated by a fluid-filled padding. As you stand, the pressure from your head and shoulders compress this padding, and reduce your height.

Hanging from a pull-up bar can relieve the pressure and restore your height, but this is temporary.

The same thing happens when you sleep, too.

What you can do is tone your legs and reduce fat.

This can give you longer looking legs, by making the ratio of leg length and width more favourable.

Exercises To Make Your Legs Look Longer

The exercises in this section focus on stretching and toning leg muscle, and improving posture. When they are combined with cardiovascular exercise to burn body fat, the result will be longer-looking legs.

You don’t need any special equipment, just a strong, stable surface.

1. Stretch your legs.

Sit flat on the floor with your legs straight, and reach as far forward as possible without bending your knees. You’re trying to get to your toes.

Hold this for about 20 seconds, and repeat a few times.

2. Side leg pencil stretch

Stand up straight with your hands on your hips and your feet together.

Soften one knee, and raise the other leg sideways. Lower it almost to the ground, then lift again.

After a couple of lifts, bring your feet together again with the heels off the ground. Then switch sides.

3. Step up lunge

Stand in front of a chair, bench, or similar height surface.

Step up with one foot, and press through the heel so that you are standing on the surface (make sure it can support your weight, and that it won’t fall!).

Step down with the opposite foot, then take a big step back with the foot you stepped up with, until you are in the lunge position.

Repeat 10-20 times on each side.

4. Calf raises on a step

Stand with your toes on the edge of a step, and your heels hanging off.

Go up onto tiptoes, as high as you can manage, then go down so that your heels are below the height of the step, as low as you can manage.

Do this 10 times, then stand on one leg and repeat 10 times for each leg.

5. Front leg raises

Stand perpendicular to a wall (i.e., at a right angle).

Raise the leg opposite the wall as high as you can without your back rounding, and hold for 5-10 seconds. Lower the leg.

Repeat this 5-10 times, then switch sides.

6. Plank

Prop yourself up on your forearms and tiptoes, and hold this pose for about 30 seconds.

This will boost core strength, which is important for improving posture.

Alternative Options For Gaining Longer Legs

Trimming body fat is another way to make your legs look longer.

Although exercises targeting your legs won’t burn fat in just your legs, because of spot reduction ( which we’ve written about elsewhere ).

What you want to do is regular cardiovascular exercise. Things like:

  • Cycling.
  • Swimming.
  • Jogging.
  • Yoga.
  • Running.
  • Skipping.

About 250 minutes of cardio a week, combined with a healthy diet, will burn fat all over the body.

Combined with exercises to tone your leg muscles, this will give you longer looking legs.

You will look taller if you fully express your height, too.

By standing straight and sitting straight, you will look your tallest. This is a great way to maximise the impact of your efforts to achieve longer legs.

Nutrition and Leg Length

A healthy diet with plenty of calcium for bones will help someone to reach their full height potential, but once you’ve stopped growing, no amount of calcium will encourage your body to grow taller.

Eating a healthy diet is a good habit to be in, though, and being careful not to eat too many fats will help your legs stay toned and long-looking.

You can also maintain bone strength and prevent the onset of frailty in old age (2) by eating a diet containing all the nutrients you need.

So eating healthy may not lengthen your legs, but it can prevent them from getting weaker as you age.

What does a bone-healthy diet include? Well, according to an authoritative article in the Sports Nutrition journal (3), it contains…

  • Quality protein of animal or plant origin.
  • Polyunsaturated fatty acids.
  • Fruits and vegetables high in potassium and fiber.
  • Dairy products or other beverages fortified with calcium and vitamin D.

Dressing for longer legs

You can achieve longer-looking legs without any exercise at all.

Some wardrobe decisions can accentuate your leg length, so bear this in mind.

Some of these add actual height, others are psychological, making your legs appear longer to onlookers.

You’re trying to:

  • Create an unbroken line from your waist to the bottom of your feet.
  • Change where it looks like your legs begin.

The eye assumes that your legs start where your waist starts, so you can play with this for longer legs.

Pencil skirts, high heels, and pinstripes will all contribute to longer looking legs.

Well-fitted trousers, dark colours on your legs, vertical stripes, short jackets, and shoes that are a similar colour to your skin tone can help with this, too.

This uninterrupted line can be achieved with trousers or leggings, too: just pick a shoe that is the same colour as what you’re wearing on your bottom half.

There you have it

While legs can’t be permanently lengthened beyond what your genes allow, there are a few ways to make them look longer.

Strengthening and toning muscles will help with sculpted legs, and cardiovascular exercise will help with weight loss to let your leg muscles shine through. A better ratio of fat to muscle will make legs look longer.

Backing this up with a diet rich in the nutrients bones needs will help you to maintain bone strength, which will reduce the loss of height in old age.

You can express your height fully by improving your posture, and there are fashion decisions you can make to contribute to the illusion of being taller.

In short, you’ve got a lot of options!

Here you can create the content that will be used within the module.

Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Medline Plus. Chromium in Diet. Link.
  2. Ducros V. Chromium Metabolism – A Literatiure Review. (1992). Link.
  3. Picolinic Acid. Link.
  4. DiSilvestro R et al. Comparison of Acute Absorption of Commercially Available Chromium Supplements. (2007). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium. (2010). Link.

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Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

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How can I get skinny arms without building huge muscles? The answer to this question may surprise you, but don’t fret. This article contains everything you need to get skinny arms without getting bodybuilder biceps.

After reading you’ll have a firm understanding of how the body burns fat, how to burn fat on your arms, which exercises to use for lean arms, and the right foods to eat.

Burning arm fat

If you’re wondering how to lose arm fat, let us break this to you gently…

There is no way to target arms specifically with weight loss.

It would be lovely, wouldn’t it?

To exercise an area of your body and burn fat from that area at the same time.

This idea, called spot reduction, is quite prevalent.

But the sad truth is, it is a myth.

And here’s why…

Unlike toning muscle, where you can target specific areas, burning fat affects the whole body at once.

This is because of how your body uses fat:

Excess fat is stored around the body in bundles called triglycerides.

When your muscles need energy, they burn the fatty acids stored in these triglyceride deposits.

It may be tempting to think that a muscle uses fatty acids from its nearest triglyceride deposit…

But they don’t.

When you need energy, fatty acids are taken from triglyceride deposits all over the body. These enter the bloodstream, which is where the muscles get them from.

If you don’t believe us, several scientific studies have proved spot reduction wrong:

  • One study found that tennis players did not have less fat in their arms compared to other parts of their body (1). If spot reduction was true, tennis players would have much less fat in their arms, as they are used all the time.
  • Another study asked participants to train one leg, and one leg only. No difference in fat levels were found between their untrained leg, and their trained super-leg (2).
  • Participants in a third study did over 5,000 press-ups in a 27 day period, and again: no difference was found in fat ratio between the abdominal region and elsewhere (3). If spot reduction worked, their abdominals would have had much lower fat.

How to get skinny arms

Don’t be discouraged, though.

You can still burn fat from your arms,

But you’ll just have to deal with burning it on other areas of your body at the same time.

Combining fat burning exercise with exercises to tone your muscle will give you skinny arms that look great.

We’ll explore each aspect of the process in the next sections.

Exercises for toned arms

Now we know that you can’t target specific areas for weight loss, we have more exercise options to work with.

Cardiovascular exercise – or just cardio – is a favourite for fat burning.

It increases your daily energy burn, and is incredibly varied. It’s a good active habit to get into, and you can increase or decrease the intensity as you see fit.

You can back up cardio with high intensity training and exercises to tone your arm muscles for optimal results.

Cardio and weight loss

Cardio is a much more efficient calorie burner than reps. Any exercise that increases your heart rate can be considered cardio, so you’ve got a lot of options.

Things like:

  • Jogging
  • Running
  • Cycling
  • Climbing
  • Rowing
  • Kickboxing
  • Skipping

And so on.

Depending where you are in terms of fitness you could look at a Couch to 5k, or something a bit more intense.

Apps like Nike Running Club are great at curating exercise routines for you based on your skill level and goals.

Your aim should be doing enough cardio each week to burn fat on your body. As you do this, you’ll notice all areas getting more trim, including your arms.

How to tone your arms without building muscle

We mentioned toning, too.

This is important for making sure your newly thinned arms look strong and toned.

And don’t worry: we’re not going to recommend exercises that give you big, beefy biceps.

It takes more work than you think to build huge arm muscles, and achieving bodybuilder physique requires special and intense exercise regimes.

Because of the oestrogen in your bloodstream (any men reading: this obviously doesn’t apply to you), it will be hard for you to ‘accidentally’ build large muscles.

Instead, you’re aiming for gently toned muscles to make your arms pop.

A study confirmed the beneficial relationship between cardio and resistance exercise: “resistance exercise can benefit dieters by helping to preserve lean mass and metabolic rate in the face of a persistently negative caloric balance” (4).

With that in mind, here are some resistance exercises for your arms:

1. Bicep curls

This will target your biceps.

Choose a weight that you can comfortably lift 15-20 times. You can use a milk bottle full of water, if you don’t have weights.

Hold the weight and let your arms hang by your sides. Your elbows should be straight, and your palms should be facing in.

Raise one arm slowly, turning it as you lift. At the top of your lift, your palm should be facing your bicep.

Lower your arm, then raise the opposite arm in the same way.

Aim for 15-20 raises per arm. This makes a full set.

Aim for three sets, with a minute break between each.

2. Tricep kickbacks

This will target your triceps.

Choose weights with the same criteria as before: heavy enough to be challenging, but where you can lift 15-20 times.

Hold a weight in each hand, down by your sides and with your palms facing inward.

Bend your knees slightly, keep your back straight, and bend forward at the waist. Aim for just shy of parallel with the ground.

Your upper arms should be parallel with the ground, and your forearms holding the weights should be at a right angle to the floor.

Extend your so that your forearm becomes parallel with the floor, then return to the right angle.

Repeat this 15-20 times per side, then swap sides.

3. Lateral raises

This will target your shoulder muscles.

Hold a weight in each hand with your hands by your sides, then simply raise both arms until they are parallel with the floor. You will be in a T shape.

Repeat 10-12 times. Sounds easy, but it is surprisingly hard!

You can find more arm exercises in another article we’ve written: Gym routines that tone your arms.

Follow those, and when the fat does drop off, there will be lean muscles waiting beneath.

Dietary advice for skinny arms

It is important to lose weight in a healthy and controlled manner.

By combining exercise with a safe caloric deficit, you will see fat disappear from all areas of your body.

But you still need to eat enough calories to fuel your metabolism.

A BMI calculator can help you figure out a safe deficit to aim for, as can a conversation with your doctor.

As a ballpark figure, you should aim for an absolute minimum of 1,200 calories per day (1,800 for any men who happen to be reading this).

Your diet should include all five food groups, and a good amount of fresh fruit and veg. If you’re working on your muscles, you’ll need to pay extra attention to protein in your diet.

You’re best primed to absorb nutrients in the half hour or so after exercise, so a protein snack will help your body rebuild muscles.

You don’t have to shell out on expensive protein snacks. Instead you can eat things like:

  • Jerky
  • Trail mix
  • Tuna and hard-boiled egg
  • Peanut butter (spread it on celery sticks for an interesting snack)

Try to avoid eating too many fats, as well. There’s not much point doing extra exercise to burn fat if you’re still eating a high-fat diet.

Don’t just take our word for it. One study we read emphasised “the crucial importance of low-fat eating if exercise is to have an optimal impact on fat stores” (4).

In conclusion…

There is no way to burn fat just on your arms.

What you can do, though, is create an exercise plan that burns fat all over your body, and supplement it with exercises designed to tone your arm muscles.

That way, when you start to lose weight in a healthy, controlled manner, there will be toned arm muscles waiting underneath.

It’s the same time-tested combination that will help you to achieve skinny arms: a safe caloric deficit, a healthy diet, and the right exercise routine.

Here you can create the content that will be used within the module.

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References

  1. Medline Plus. Chromium in Diet. Link.
  2. Ducros V. Chromium Metabolism – A Literatiure Review. (1992). Link.
  3. Picolinic Acid. Link.
  4. DiSilvestro R et al. Comparison of Acute Absorption of Commercially Available Chromium Supplements. (2007). Link.
  5. EFSA Panel on Dietetic products nutrition and allergies. Scientific Opinion on the Substantiation of Health Claims Related to Chromium. (2010). Link.

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Your weight loss has been going well, and you’re achieving results that you feel proud of. But all of a sudden, the pounds stop falling off. Have you hit the infamous weight loss plateau?

“Wait a second, does the weight loss plateau even exist?” we hear you ask.

It’s actually a question that the scientific community doesn’t have a definitive answer to yet. While the jury is out, though, it’s safe to say that the plateau is at least a recognised phenomenon. Here’s a quote from the UK’s National Health Service, to motivate people who have encountered one during their weight loss efforts:

“You’ve been eating healthier food and exercising but you’ve stopped losing weight? It could mean you’ve hit the dreaded ‘weight loss plateau’.”

“Don’t worry, it’s common” they add (1).

A study found that weight loss interventions “typically result in early weight loss followed by a weight plateau” – a body weight trajectory that was defined as “near-ubiquitous” (2).

The plateau has been documented through surgical (3) and non-surgical (1) weight loss efforts, and there is even evidence that the autonomic nervous system acts to oppose weight change (4), which could explain why the weight loss plateau phenomenon occurs at all.

If this is correct, it suggests the body deliberately tries to keep your weight within certain limits. Maybe that explains the weight loss plateau myth?

So in short, it’s not just you that’s affected! Other people hit the plateau, and there is plenty of help available for pushing through.


What does the weight loss plateau mean?

n theory, weight loss is much easier to achieve in the beginning especially when you are significantly overweight.

In time, however, as you lose weight, the rate of weight loss slows down, sometimes even stopping or reversing.

This happens because your body has grown accustomed to your new diet and exercise regime.

As a result, your metabolism is adapting to be able to burn fewer calories than before, while still meeting the same energy demands.

To visualise this, bring to mind the first time you did a press-up.

Remember how much harder that felt than when you could do ten press-ups in one go, a bit later into your training?

It’s because that first press-up burned more calories than each of the individual ten press-ups you did later. Your body was better able to deal with the physical effort.

Effective weight loss relies on maintaining a calorie deficit. This means having fewer calories than your body needs to perform its various functions. The calories you get from food, minus the calories you burn via exercise, should be lower than your body’s recommended daily amount for the duration of your weight loss efforts.


How Long Does A Weight Loss Plateau Last

A plateau usually occurs around six months into your weight loss (5), although this onset can vary.

Some sources state that it’s not a weight loss plateau until things have stalled for four weeks or more. Beyond that, there is no upper limit on how long a weight loss plateau can last.

If there is no underlying physiological reason for a weight loss plateau to occur, it follows that an insufficient calorific deficit is the cause. This means a plateau could last indefinitely if changes are not made to kick-start your weight loss efforts.

Breaking through a plateau

To push through, you need to adapt your weight loss efforts to reflect your new, lower metabolic rate. This means decreasing the number of calories going in, or increasing the number of calories being burned.

If you do reduce calorific intake, make sure you do so within safe and healthy limits.

And if you ramp up the intensity of your exercise regime, make sure you do so in a way that is compatible with your strengths.

TOP TIPS

It can be tempting to give up when you hit a weight loss plateau, but hold on! Take a deep breath, stick with your program, and stay motivated. Soon your plateau will be pointing back toward weight loss.

Weight Loss Plateau Solutions

Remember there’s light at the end of the tunnel. Here are a few things that can help you bust through a plateau, and resume losing weight.

Our favorite hacks for reinvigorating weight loss:

Look at what you’ve achieved so far

Progress may have slowed, or stopped entirely, but remember it has still been made.

You’re doing well

Be kind to yourself, breathe, and don’t get disheartened.

Ramp up your training

Add some minutes, steps, or reps into your training, depending on the type of workout you enjoy. Healthy weight loss relies on a good diet and the right amount of exercise. So if things are stalling it may be time to ramp up your exercise routine a little bit.

Incorporating exercises that target different muscle groups can help, too. If a less-honed muscle has to work hard it will burn more calories than its toned cousin (remember what we said about press ups earlier). Bringing new exercises into your workout can make you work harder.

Count your calories

As we’ve said, weight loss relies on a calorific deficit. If you are ingesting too many calories, or not burning enough (or both), your weight loss will slow down.

It can be time consuming, but counting calories you consume can help you to understand whether your weight loss plateau is being caused by burning too little of the energy you are consuming.

Intermittent fasting

A study found that weight loss plateau occurred when around 11% of initial weight had been lost, and that this led to “a significant increase in hunger and desire to eat” (6).

Resisting this urge is an important step in maintaining weight loss. Some weight loss supplements work by making you feel fuller after eating, which in turn helps you feel the need to eat less.

Another way to control your appetite is to fast intermittently: The 5:2 diet is perhaps the most well-known method. Here you eat normally on five days of the week, and eat reduced calories on the other two days. Your body still gets what it needs to be healthy, but overall fewer calories can help with your weight loss.

Using the right supplements to boost results

When combined with the right diet and the right amount of exercise, supplements can work through various mechanisms to provide that little extra boost to your weight loss efforts.

Some supplements nudge your metabolism upward, helping your body to burn fat more quickly. Others give you a little energy boost, to help you squeeze that bit more out of your workout. A couple help your body to feel more satisfied after eating, meaning you are less beholden to your appetite.

Lean Bean is a supplement containing a mixture of ingredients that cover all of the bases mentioned above. When taken alongside other weight loss efforts, you can expect boosted results.

TOP TIPS

Healthy diet, regular exercise, and a helping hand from the right supplements will help you push through a weight loss plateau.


Taken together, these tips should help you push through the weight loss plateau, and move back toward healthy and controlled weight loss.

If you’re looking to learn more about losing weight healthily, Human Window is a great resource offering free advice on how to improve both your physical and mental health.


Use Leanbean for 90 days.
See Results, or your money back

Getting beach-ready does not have to be an impossible quest. Leanbean will give your body the natural boost it needs to start burning fat. What’s more, if you use Leanbean four times a day for 3 months and don’t think it’s helped you get results we’ll give you a refund.

References

  1. Nedeltcheva A et al. Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity (2010). Link.
  2. Taheri S et al. Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index (2004). Link.
  3. Chao A et al. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight (2017). Link.
  4. Tello M. Stress, Intermittent fasting: Surprising update (2018). Link.
  5. Gottesmann C. GABA mechanisms and sleep. (2002). Link.

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