How To Lose Lower Belly Fat Fast Without Exercise

How To Lose Lower Belly Fat Fast Without Exercise

Last modified on Nov 23, 2021 10:32 GMT How to get a flat stomach without having to exercise. From improving your posture to taking time to relax, these tips will help tone your tummy...

It's no secret – losing weight from your stomach isn't an easy business, as the fat around your middle is more stubborn than anywhere else.

While we'd never advocate a quick-fix diet or quick weight loss, there are a few things that might be causing a bloated stomach and some easy tricks to tauten that tum.

SHOP: 15 of the best diet books people swear by for weight loss

MORE: 6 best juice cleanses to try in 2021

1. Drink coffee

Coffee = weight loss. Is this the best news ever? A study by the School of Medicine at the University of Nottingham discovered that coffee stimulates 'brown fat' in our bodies, burning sugar and fat to produce body heat. So sipping on your morning Americano is actually good for you and will help keep that tum trim.

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2. Moderate legumes and cruciferous vegetables

Legumes, beans and cruciferous vegetables (the likes of cabbage, cauliflower and brussel sprouts) are all highly nutritious and should certainly feature in your diet however, if you're not used to them, they can unfortunately cause you to become gassy. The best way to introduce them? Slowly. Give your body time to adjust to these types of carbohydrates.

3. Try a juice cleanse

If you're looking to feel great on the inside, try a juice cleanse. They help to debloat, reset your body and recharge your energy levels. If a juice cleanse isn't for you, try a juice and soup cleanse combined - packed with nutrient dense superfoods, the Press London version includes 4 juices and 2 soups per day, to keep you feeling full and fantastic.

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3. Get enough sleep

It's true - lack of sleep does contribute to weight gain, so make sure you get your full eight hours a night. When our bodies don't get enough sleep, cortisol (the stress hormone) levels increase, which tells your body to save energy and get you through the day.

Conserving energy means hanging onto body fat rather than burning it off, and that means a podgy stomach. Maybe your mattress is the problem - check out our edit of the best mattresses with top reviews.

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SHOP: 18 best pyjamas to wear during the hot summer nights

4. Hit maximum chill

First things first, chill out. When you're feeling frazzled, your body produces more of the stress hormone which has a negative effect on your digestive system – leaving you feeling and looking bloated plus, possibly, constipated.

Try and relax whenever you can; even if it's for a few minutes a day, try listening to a meditation podcast, doing a few yoga poses or zoning out in front of the TV.

5. Take a bath

Get that chill time in with a bath – not just your normal bath bomb scented affair but one with Epsom Salts instead.

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Dump in a tub load (or two cups full to be precise) and it can help reduce bloating by drawing excess water from your tum. It's a great trick for those days you want your tummy to look flatter.

6. Dine on dark chocolate

Not for every meal, but a square or two of the darker variety can actually help lessen your tum. It's all down to the monounsaturated fat, which can help to speed up your metabolism.

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Plus, it gives you an energy boost so you might not skip that home workout after all...

SHOP: The best gym equipment to make home workouts even more effective

7. Work on your posture

Hunching over our desks, phones, tablets and the likes can throw your posture totally out of whack. A good posture not only makes you look slimmer, as you stand taller, but it engages your stomach muscles too.

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Try to sit with your back straight and shoulders back, and place both feet on the floor. If that doesn't work, set yourself a reminder on your phone or computer to sit up straight every 20 or so minutes. You can also buy posture correctors to help, too.

8. Suck on some lemon (water)

An easy morning routine to get yourself into is to sip on warm water and lemon first thing; it can help to reduce inflammation in the gut and de-bloat your stomach.

8. Bin the gum

When you chew gum, you swallow extra air which leads to, you guessed it, bloating. It tricks your body into thinking it's about to be fed and it starts to prep itself for food – when there's no food for it to process, there's an excess of stomach acid which again, causes bloating. So it might be time to ditch that seemingly innocent, minty habit.

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9. Ditch the salt

Cut down on your salt intake to help beat bloating tummies. According to experts, reducing salt to just 3g a day by avoiding all processed foods, will help your body release water it has been retaining to help dilute high salt levels in your body. If you do need to use salt, try to make it natural sea salt; teaspoon to teaspoon, it is lower in sodium than table salt.

And stay away from soy sauce which has high levels of sodium and will cause almost instant bloating. You can always flavour your food with other herbs and spices; cayenne pepper, cumin and tabasco sauce will also help boost your metabolism.

10. Avoid food on the go

Make sure you slow down and sit down at all mealtimes. It will help you relax and focus on what you are eating. And make sure you mind your manners. Eating with your mouth closed, and not talking while you are chewing, will reduce the amount of air that would otherwise get trapped in your stomach.

You should also try to chew more – calories can be reduced by as much as 12 per cent by chewing each mouthful 40 times rather than 15, research has shown.

11. Go green

Research has shown a direct link between green tea and smaller waists. Green tea contains compounds called catechins, which increase the release of fat from fat cells, help boost energy expenditure and speed up the burning of fat by the liver. Study participants drank four or five cups a day, but any amount will benefit your body.

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12. Eat slower

This takes practice but eating slower can really help you to beat the bloat. If you're eating too quickly, you're likely to be swallowing larger pieces of food which slow down the digestion process and likely leaves you bloated. Meals should last about 25 to 30 minutes so use this as a ballpark pointer.

And remember, some people argue that taking longer to eat your food will mean you eat less overall as your body and brain are given the time to register that you're actually full.

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13. Drink plenty of water

Hydration is key to weight loss. Did you know that the brain struggles to recognise the difference between being hungry and thirsty? As it turns out, thirst is often mistaken for a sugar craving so rather than heading to the cupboard and grabbing that secret chocolate bar you've got hidden at the back, try drinking a glass of water instead.

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14. Drink a glass of water before eating a meal

Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you're more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.

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15. Dab a spot of vanilla on your wrists to limit sugar

In a study done by St George's Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.

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16. Consume gut-friendly foods

A happy gut means you're less likely to bloat or suffer with tummy aches. You can find live cultures and probiotics in gut-friendly food such as yoghurt and kombucha. Mmm.

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MORE: Fun activewear that will actually make you want to work out

17. Eat more fibre

Fibre is proven to help the digestive system function effectively. In turn, a healthy digestive system can reduce bloating.

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How To Lose Lower Belly Fat Fast Without Exercise

Source: https://www.hellomagazine.com/healthandbeauty/health-and-fitness/2018082161439/belly-flattening-tips-without-exercise/

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Burn Belly And Back Fat

Burn Belly And Back Fat

'How to lose belly fat', 'how to get rid of belly fat' and 'the best exercise to lose belly fat' are three of Google's most-searched health terms. This in itself is proof that stubborn belly fat (a.k.a. belly pooch or lower stomach fat) is a source of insecurity for many people, but besides that, 43% of UK women surveyed* by Women's Health openly told us that an undefined stomach is their biggest insecurity when naked in front of a partner.

The problem is when we want to lose this kind of weight we often set arbitrary timelines. For example, trying to mine the internet for the answers to how to lose belly fat fast (we're going to give you the benefit of the doubt and assume you mean "as efficiently and as safely as possible" 👀), the quickest way to lose belly fat, or how to lose belly fat in a week.

To achieve said goals sounds appealing, we know, but the reality is that these kinds of approaches mean you're probably less likely to get rid of stomach fat, and even less likely to keep it off if you do manage to lose some. The true secret to success is to adopt healthy life-long habits.

Instead, consider this your full guide to learn how to lose belly fat safely and sustainably. There's even a section on the best exercise to lose belly fat, too. You are welcome!

A quick caveat: This guide will absolutely not answer the question of 'how can I lose belly fat fast' or 'how can I lose belly fat in a week'. Sustainable weight loss, underpinned by healthy habits and lifestyle change, is the key to long term results. Not crash dieting which often ends in renewed weight gain and an emotional rollercoaster that could take months or years to recover from.

What is belly fat?

First things first. Before we talk about how to get rid of belly fat or how to lose belly fat, it's important to know exactly what belly fat is.

'Belly fat or abdominal fat is the subcutaneous (under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,' says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.

'Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat – leading to heart attacks and diabetes.'

How do you know if you've got this type of fat situation going on? 'Excessive visceral fat is what causes the "beer gut" (also known as belly pooch), pushing the stomach out from the inside,' Belalij says. So, to reiterate, we're not talking bloating, which comes and goes, we're talking about actual belly fat tissue.

How much body fat should you have?

The way in which women could and should lose belly fat is different to that of men. Women need some belly fat to function – fat cells store oestrogen, so having too little can cause your whole hormonal function to go out of whack, causing serious health issues such as irregular periods and even infertility.

To that end, striving to lose fat from your stomach with the aim of getting a six-pack, for most females, wouldn't be healthy. Instead, aim to sit within the 21-30% body fat category. This is what's considered a healthy body fat percentage range for women.

How long does it take to lose belly fat?

As mentioned, anyone wondering how to lose belly fat fast isn't alone, but this isn't always realistic, and almost always not sustainable. It plays out differently for every single person. Our genetics, age, lifestyle, stress and sleep all play a role in how fast we lose belly fat – the same goes for all body fat actually.

It's not about trying to lose belly fat in a week or get rid of belly fat fast – it's about sticking to a pace that keeps you trucking on. For most people, the best way to lose belly fat looks like an 80/20 split of healthy habits and ones that are, perhaps, more fun than functional.

Read our complete guide on how long it takes to lose weight.

The best exercise to lose belly fat

Before you ask about the best exercises for a flat stomach, let's get clear on why crunches and sit-ups alone not going to be the thing to help you lose belly fat. 'While crunches will help strengthen your abdominals and core muscles, they're not enough in isolation to burn calories,' Luke Hughes, Origym PT says.

Instead, Hughes recommends a rounded bodyweight or free weights workout routine done at a higher intensity as the best exercise to lose belly fat. These sessions will help to burn calories and increase muscle mass, which will, in turn, tap into your body fat stores – even within a limited time period.

Do note though, too much HIIT can elevate cortisol (the stress hormone) in your body, which could hinder how effectively you lose stomach fat (more on this below). Aim for three to four sessions per week and make sure you're allowing your body plenty of time and space to recover.

'Burning calories through cardio exercise like this helps to burn belly fat, particularly when we operate at a calorie deficit,' says Hughes. 'Try adding star jumps and mountain climbers into your workouts.'

Cardio workouts to lose belly fat

• This 28-day plan by Alice Liveing will teach you the basics of strength training, helping you to build lean muscle with foundation moves.
• Or, this four-week Kayla Itsines workout plan incorporates HIIT to burn fat and tone muscle.
• PT Gauri Chopra's four week HIIT plan will help to burn fat efficiently and increase your stamina and muscular endurance.

'The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,' says Hughes.

The best exercise for belly fat

We've been conditioned to think that super hard exercise (and isolation stomach exercises) are going to be the things to help us get results, especially when we're trying to lose lower belly fat. In fact – surprise, surprise – it's much more holistic than that and is about keeping your nutrition, exercise and general movement in check concurrently.

Outside of gym workouts (and home workouts), the movement you're doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can actually contribute more to hitting your healthy fat loss goals. This type of movement is known as NEAT (non-exercise activity thermogenesis) and is a cornerstone of healthy body composition.

'NEAT simply refers to the energy used carrying out any daily activity that isn't formal exercise (e.g. running or resistance training) or sleeping,' says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.

NEAT plays a major role in how much energy you expend per day (aka how many calories you burn) and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.

You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they'll all contribute to the process in which you lose belly fat.

Learn everything you need to know about NEAT exercise with this full explainer.

The best diet to lose belly fat

You can't out-exercise a bad diet. Fact. To lose belly fat (and this goes for all body fat), you need to be in a calorie deficit. This means consuming fewer calories than you're expending through exercise and general living.

'When it comes to knowing how to lose belly fat, the best way to start is to watch what you eat,' Belalij says. 'When you digest large amounts of calories, your body allocates some of these to functional systems which work to keep you alive (think the brain, muscles and organs),' says Belalij. 'It also uses it to fill up energy stores. Any excess is then stored in fat cells around the body – typically being those of the belly.'

But like we've said, learning how to get rid of belly fat shouldn't come at the expense of your health, so you want to make sure you're not cutting back too much. To calculate your ideal (and healthy) calorie deficit, check out our handy guide below. It'll help you work out how many calories you need to eat a day to hit your goals, without going too far. (We'll get onto what foods to focus on shortly!)

Worried about the price of healthy eating? Stock up on cheap healthy snacks. By having healthier food in the house you're less likely to face-plant the sugary stuff when hunger strikes.

Best foods to lose belly fat

It's not all about eating less. Music to our ears, we're sure you'll agree. Rather than simply cutting down on kcals, you need to consider the kind of food you're consuming, too. (In most cases, you actually have to eat a lot more nutrient-dense food to hit the same calorie count as processed ones.)

Belalij suggests building meals around lots of nutrient-rich vegetables, a source of protein and some healthy, unprocessed carbs. 'Start with leafy greens such as spinach, kale and collard greens, then add carrots, broccoli and peas.'

'Lean meats, including turkey and chicken, are ideal as they are lower in fat and therefore calories, or, if you are vegetarian/vegan, add in tofu or a handful of nuts such as pine, cashew or almonds and a sprinkling of seeds (sunflower, sesame, pumpkin). When it comes to carbohydrates, rice, quinoa and potatoes are perfect.'

Your best course of action is to make small, manageable changes, and figure out what's most sustainable for you. Remember: we're after long term change, not short-lived tweaks. Cutting down on processed foods will also likely help with water retention which, while it's not an approach we'd recommend, can be helpful for anyone searching 'how to lose belly fat in a week'.

4 foods to reduce if you're trying to lose belly fat

1. Processed foods: Dense in calories, carbs, fats and sugars, these are essentially a belly fat inducing combination – typically they're nutritionally unsatisfying but mood-wise pretty feel good, meaning you can't help but eat more. And more.
2. Alcohol: Seven cals per gram may not sound like much but one or two G&Ts later and they soon add up. Plus, because the breakdown of alcohol is prioritised, its energy quickly tops up glycogen supplies with the remainder being stored as fat.
3. Inflammatory foods: These could be types of sugar or simply any food that doesn't agree with you, as this causes your stomach to flare up, sending the body into panic mode and increasing fat storage as a safety mechanism.
4. Sauces and dressing: Read unnecessary hidden calories. Flavour your food with calorie-free herbs and spices, instead.

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How to lose lower belly fat

Working to lose stomach fat and lower belly fat comes down to nailing a handful of things regularly, including your nutrition and daily movement. However, there are some other factors that'll play a part too. So, here's the expert-backed advice to keep you on track to lose lower belly fat safely.

Watch your stress

'Stress may be an evolutionary response that helps keep us alive,' says performance nutritionist and qualified dietitian, Tom Irving, 'but frequent and persistent doses can elevate cortisol levels, which is both inflammatory as well as antilipolytic (anti-fat burning).'

Why? Well, when we're in "flight or flight" mode, the body releases glucose (energy) into the blood to prepare you for a difficult situation, explains Catherine Rabess, dietitian and NHS dietetic manager.

'Once the adrenaline wears off the blood glucose (energy) levels drop, leaving the brain to send signals of hunger and increasing appetite. This could be in the form of sugary cravings. It's completely normal.'

Often, this kind of stress is associated with unhealthy habits like emotional eating, not getting enough sleep, skipping meals, eating quick and accessible fast food and exercising less, she adds – all of which can lead to unhealthy weight gain.

Add a year plus of COVID-19 upheaval into the mix and you'll understand why you might find it more difficult to lose body fat now than previously. This isn't something to beat yourself up over. It just means you may need to be more vigilant about managing your stress as much as you can by controlling what's controllable and reminding yourself that losing body fat needn't be your biggest priority right now.

Look at the quality of your sleep

Don't underestimate the power of a good night's sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.

Head to bed (and eat your dinner) earlier and follow the WH how to get to sleep guide to ensure a lack of shut-eye doesn't hold you back from losing belly fat.

Think about your gut

Followed everything above to the letter, but not losing lower belly fat as quickly as you might like? It could be that the levels of good to bad bacteria in your gut aren't at their optimum.

Researchers from Washington University found that people with excess weight, including abdominal fat, tend to have greater numbers of Firmicutes bacteria, suggesting this one could encourage the body to absorb more calories from food. Don't believe us? Here's what your poop can tell you about your belly fat.

Get outside

According to Hughes, a lack of sunlight can increase levels of belly fat. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.

In addition to sunlight, vitamin D can be obtained from food and supplements. Check out nutritionist Rob Hobson's guide to overcoming a vitamin D deficiency.

If you're not sure how to make the most of your time outside why not try this month-long walking for weight loss plan or learn to run for 30 minutes comfortably with a four-week running plan.

How to lose belly fat fast

Right, by "fast", we're going to have to assume you are looking for answers to how to lose belly fat efficiently and safely. That's the only way we know how to do things at WH and the only way we plan on doing things, too.

One way to make sure you're as dialled into your belly fat loss journey as possible is to get more granular with your nutrition. Now, if you're already familiar with counting calories, listen up – this is how to fine-tune your fat loss efforts to focus on how to lose belly fat in particular. It's known as learning how to count and calculate your macros.

"Counting macros" is a diet technique to make sure you're eating the right amounts of each macronutrient – protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.

How? Well, each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.

Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you're looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated (in moderation). All you'll need to do is work out how that impacts the rest of your day.

Counting macros isn't for everyone, but it can be a helpful guide if you find counting calories too restrictive.

The best way to burn belly fat if you're over 40

One thing to note if you're a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.

Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn't the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that'll support your metabolism as you age.

'You can't spot-reduce fat,' says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. 'Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.'

Try these workouts to build muscle and lose belly fat

• This simple to follow gym workout is brilliant for beginners.
• New to resistance training? Get to grips with everything circuit training – it burns fat and builds muscular endurance.
• Strength training for beginners is a great place to start, here's our full guide.

How to measure whether you're losing belly fat

There are a number of ways to see if your body is changing in the way you're working towards but some aren't as reliable as others.

'Remember that scales don't take into account muscle mass so the best way to check your progress is by taking pictures,' explains Belalij. 'Take them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you won't notice any differences, which could be disheartening.'If you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.

Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers (fat measuring devices) are far less reliable and can be prone to human error.

A final note on the best way to lose belly fat

Okay, so we've given you the good stuff (the best stuff, really) when it comes to learning how to burn belly fat, the best diet to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to reduce belly fat.

The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins – don't lose sight of that.

*Women's Health Naked Survey 2018

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Burn Belly And Back Fat

Source: https://www.womenshealthmag.com/uk/food/weight-loss/a702308/how-to-get-rid-of-belly-fat/

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Exercises To Lose Belly Fat And Inner Thigh Fat

Exercises To Lose Belly Fat And Inner Thigh Fat

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Many people struggle with having fat on their inner thighs. While you cannot get rid of fat from only a specific part of your body, you can do exercises to build the muscles in your thighs to make them look toned.

1. 1

   Eat a clean diet. In order to lose weight, you should get most of your calories from low-calorie and nutrient-dense food sources. Make sure to include foods such as high-quality proteins (including lean meats and nuts), fruits, vegetables, and complex carbohydrates (including whole wheat breads, legumes, and brown rice).^[1]

   • Avoid heavily processed foods whenever possible. These include some foods that are frozen (including frozen pizza) and pre-made meals (including microwavable meals).^[2] These foods have been processed to compensate for the nutrition lost during the process it took to preserve the food.^[3]
   • Choose fresh foods as often as possible.

2. 2

   Limit your intake of saturated fats. Saturated fats are less beneficial to your body than unsaturated fats and are usually found in animal sources, like dairy and meat, as well as hydrogenated oils. Many of our favorite desserts are filled with saturated fats, so make sure you limit your intake of sweets.

   • Palm and coconut oils contain the highest amount of saturated fat, but butter and rendered animal fats like lard and shortening contain a considerable amount of saturated fat as well. Fish oil, for all its healthy omega-3 fatty acids, also contains a high percentage of saturated fat, so it is important to read the nutrition labels on the foods you purchase and limit your portion sizes when eating foods that are high in saturated fats.^[4]
   • It is important to note that you should limit, not exclude, saturated fats from your diet. The occasional saturated fat is fine, especially if it offers other health benefits, such as fish or nuts.

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3. 3

   Skip the red meat and go for lean protein. ^[5] Simply put, lean protein sources have less saturated fat and fewer calories.

   • Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red meat and has additional health benefits. When possible, you should opt for fresh fish over sardines, tuna, or other fish packed in oil.
   • Legumes like lentils, chickpeas, and pinto beans also pack a considerably high amount of low-fat protein. These foods will help you to feel full and will provide you with the necessary nutrition so that you aren't deprived of essential nutrients as you eat a low fat diet in order to lose weight.

4. 4

   Eat plenty of low-fat dairy. Calcium helps regulate the way that fat cells store and break down fat, while low-fat dairy (such as milk and yogurt) can help promote weight loss.^[6] Particularly for women, who are especially prone to osteoporosis, it is crucial to include a sufficient amount of low-fat dairy in your diet.

   • Choose low-fat dairy instead of whole or no-fat dairy. Think two-percent or one-percent milk instead of whole milk or fat-free milk. Low-fat dairy options are often better that non-fat dairy, which are usually packed full of sugars.
   • Include more milk, yogurt, and cottage cheese in your diet. These dairy sources are lower in fat than most hard cheeses, creams, and butters.
   • Anyone over the age of nine years should consume approximately 3 cups of dairy per day.^[7] Children aged two to three years should consume approximately 2 cups of dairy each day, while children ages four to eight years old should consume about 2.5 cups of dairy each day.^[8]

5. 5

   Limit your alcohol intake. Alcohol is a source of empty calories that you will want to cut out of your diet as much as possible in order to lose weight. Your body reduces its fat-burning by nearly 75% after just one and a half drinks in order to rid itself of the by-products of alcohol (acetaldehyde and acetate).^[9] Thus, the fat and carbs that you eat have a greater chance of being stored as fat.

   • Even moderate consumption of alcohol can increase the amount of calories you consume, can decrease your motivation for exercising, and can negatively impact your sleep. If you do choose to drink, drink in moderation. This means one or fewer drinks daily for women and two or fewer drinks daily for men. (One drink is equivalent to 12-oz of beer, 5-oz of wine, or 1.5-oz of liquor).

6. 6

   Avoid diet-busters. While there is some room for forgiveness in your diet, there are certain foods and drinks that are more likely to throw your diet off altogether. These should be avoided as much as possible. Take foods with empty calories and no nutritional benefit out of your diet. Drinks like soda and foods like frozen French fries and sweet breakfast cereals should be avoided.^[10]

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1. 1

   Don't attempt to "spot reduce. " ^[11] It is not possible to lose fat specifically in your inner thigh region. To lose this fat, you will need to reduce your overall body fat. It is essential to be realistic in what you can expect from your weight loss.^[12]

   • There is no specific exercise that will target just the fat in your thighs.^[13]

2. 2

   Increase your cardio workouts. Cardiovascular exercise is a great way to burn fat. In order to lose overall body fat (and thereby also lose fat in your inner thigh region), you should increase the amount of time that you do cardiovascular exercising or increase the days that you do cardiovascular exercise.^[14] Cardio workouts are particularly well-suited to assist with the appearance of your thighs because most cardio exercises work the lower body, which can tone and shape your thighs as you lose weight

   • For popular cardio exercises to try, look to elliptical training, running, stair climbing, jumping rope, and brisk walking.
   • Exercise at least a half hour a day 5 days a week in order to increase your fat burning.^[15]
   • Always consult with your physician before beginning a workout routine to make sure that you are healthy enough for moderate to intense exercise.

3. 3

   Try interval training. Interval training involves alternating intense bursts of vigorous activities with periods of lighter activity.^[16] For example, you can alternate between walking and jogging (five minutes each, repeated for a total of 30 – 60 minutes), or you can alternate between jogging and running. Doing interval workouts will burn more calories, and thereby will burn more fat.

   • Aim for 30 minutes or more of interval training four to five times each week.

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1. 1

   Practice wall squats. A wall squat is an isometric exercise that will help give your thighs a leaner appearance.

   • To do a wall squat, place your back against a flat wall and bend your knees to a 45-degree angle. Hold this position for 30 seconds, then stand up and rest. Do four sets of 10 reps.
   • You can also try some squat variations like reverse lunges, goblet squats, step-ups, barbell hip thrusts, and barbell squats.^[17]

2. 2

   Do around-the-room froggies. This exercise is a bit of cardio coupled with toning. The combination of strengthening and cardio will help you burn major calories while targeting your inner thigh muscles.

   • Stand with your feet wide and your knees and toes pointed outward. In this position, your hand should be reaching down to the floor (picture a sitting frog!). Squat down as low as you can, but keep your chest up and make sure your knees are aligned over your toes.
   • Jump up in the air and rotate your body a quarter turn while bringing your feet together. While you jump, swing your arms over your head to help propel your body.
   • Land in a squat (the squat should be as deep as possible). And jump up again until you complete a full rotation (four jumps will constitute a full rotation).
   • Repeat as many times as possible for 1 minute. Then, repeat while rotating in the opposite direction.

3. 3

   Attempt the seated pillow squeeze. ^[18] This exercise can be done in your kitchen with no specific workout equipment; instead, it only requires a kitchen chair and a pillow from your living room couch.

   • Sit on a sturdy chair (one that does not have wheels), and rest your feet flat on the floor with your knees bent at a right (90-degree) angle. Place the pillow between your knees and thighs.
   • Exhale as you squeeze the pillow between your thighs. You should imagine it as if you are attempting to squeeze the stuffing out of the pillow. Hold this squeeze for 1 minute, and breathe normally while doing this.

4. 4

   Try side lying hip adduction. This exercise targets your adductors, the muscle group that runs along the inside of your legs. Doing this move will help increase muscle tone and will assist in burning off the layer of fat on your inner thighs when combined with regular cardio exercise.

   • Lie down flat on your side. Your legs should be straight out with one foot stacked on top of the other. You can bend your bottom arm and place in under your head for support, while you rest your other arm at your side, letting your hand fall on your upper hip. Your hips and shoulders should be perpendicular to the floor and your head should be aligned straight with your spine.
   • Support your spine by tensing your abdominal muscles and bring your lower leg forward. It should lie in front of your upper leg. At this point, both legs should still be straight, but the foot of the upper leg should be brought down to the floor so that both feet are resting on the floor.
   • Raise your lower leg off the floor. Breathe out and gently lift your lower leg so that it rises above the foot of the upper leg. Raise your legs until your hips begin to tilt or until you feel tension in your lower back or oblique muscles.
   • Inhale and return your leg to the floor in a controlled manner.
   • Gradually roll over so that you are resting on your other side. Repeat the exercise, stretching your other leg, to finish one set. Repeat this lift 10 times; do this for three sets on each side, alternating sides.

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1. 1

   Be realistic. Realize that you are probably your own worst critic, and you notice your inner thigh fat more than anyone else does. Ask yourself: do my thighs need as much work as I think they do, or am I seeing more inner thigh fat than really exists? Evaluate if you are being overly critical of your body.

   • You may want to ask a trusted family member or close friend for an honest evaluation of your inner thigh fat. This person can help you identify if this is an area that may need some slimming and toning, or if you are being overly critical of your own body.
   • For a true medical evaluation of the state of your body, visit your doctor. They can provide accurate information about areas in which you collect fat and can help you calculate your Body Mass Index (BMI) and understand exactly what it means.

2. 2

   Look for the positives. While your thighs may have more fat than you would like, there are other parts of your body that should be a source of pride. Do not spend all your time focusing on your "problem areas." Instead, make sure you spend some time recognizing the features of your body that make you feel beautiful and accentuate these areas when possible.

   • Name three parts of your body that are attractive and make you feel good. You might have strong arms, a flat belly, straight teeth, or bright green eyes. Whatever part of your body you like the most, make sure you highlight this feature.

3. 3

   Appreciate your body. Your body is an amazing machine that carries you through your daily life. It may help you to pay greater attention to what your body can do on a daily basis. Remember that your body is an instrument, not just an ornament.^[19] Appreciate that your strong thighs allow you to lift up your child or grandchild, walk up a flight of stairs, and play hopscotch in your driveway.

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• Question

  I want to burn fat on my thighs without building muscle on them, because I already have very muscular thighs.

  

  Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

  

  Master's Degree, Nutrition, University of Tennessee Knoxville

  Expert Answer

• Question

  What should I eat throughout the day to keep a healthy and clean diet?

  

  Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

  

  Master's Degree, Nutrition, University of Tennessee Knoxville

  Expert Answer

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Article SummaryX

If you want to get rid of inner thigh fat, eat a clean diet made up of plenty of fruits and veggies, lean proteins, and complex carbohydrates. Avoid processed foods, saturated fats, and refined sugars, and try to eat several small meals throughout the day instead of 2 or 3 big ones. In addition, try exercises that target the muscles in your thighs, like wall squats, where you lean against a wall and bend your knees to a 45° angle, hold, and stand again. You can also sit in a chair and hold a pillow between your knees, then squeeze it with your thigh muscles for about 1 minute to strengthen your thigh muscle. Keep reading for tips from our Dietary reviewer on how to choose the best lean proteins!

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Exercises To Lose Belly Fat And Inner Thigh Fat

Source: https://www.wikihow.com/Get-Rid-of-Inner-Thigh-Fat

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Theme Branding Doesn't Work Salesforce Community Template

Theme Branding Doesn't Work Salesforce Community Template

Salesforce Lightning communities are a great way to drive collaboration between your team members and your customers. That said, collaborative development of communities has always been difficult. Luckily, the new ExperienceBundle metadata type is here to change that!

The problem with the SiteDotCom type

The SiteDotCom metadata type allows you to deploy your community from one org to another, but it stores your community's branding, config, routes, themes, and views as a binary .site file. This means that you can't compare the differences between two orgs because binary files aren't human-readable.

Another big drawback of the binary format is that you can't merge changes. So if two developers are working on the same community at the same time, there's a risk they'll overwrite each other's changes when they deploy.

How the ExperienceBundle type helps

The ExperienceBundle type breaks down the metadata into multiple plain text files - previously, this was all lumped together in the .site file. As plain text is human-readable, you can compare two communities or two versions of the same community. And now developers can merge their changes!

Even better, there's now a good chance that independent changes won't touch the same files. Previously, if you added two separate branding sets, these would both go in the same .site file. In the ExperienceBundle format, the branding sets are separate files in the brandingSets directory. This is great if you're using source control because Git will be able to merge the two commits for you automatically.

Human-readable is also human-editable: make quick changes locally in your favorite IDE and deploy them to your scratch org - no need to fire up Community Builder every time!

Make sure you enable the feature!

You can only retrieve/deploy an ExperienceBundle if you enable the feature in Communities Settings: search for Communities Settings in Quick Find, choose Communities Settings, and make sure Enable ExperienceBundle Metadata API is checked under Community Management Settings.

If you try to retrieve an ExperienceBundle from an org that doesn't have this setting enabled, no ExperienceBundle will be retrieved - this might mean that your community fails to deploy or that part of it is missing!

For example, I created a new community called CAP in an org that didn't have Enable ExperienceBundle Metadata API checked, retrieved it using workbench with a package.xml that included ExperienceBundle but didn't include SiteDotCom, and then tried to deploy that package to another org. The deployment partially succeeded but the new community didn't appear in my All Communities list, and I saw these errors in the Deployment Status for the deployment: In field: Name - no Network named CAP found, Network not found for the CustomBrand : cbCAP, and In field: PicassoSite - no SiteDotCom named CAP1 found.

When I tried to deploy an ExperienceBundle to an org that didn't have the Enable ExperienceBundle Metadata API setting enabled, my deployment failed reporting an error Not available for deploy for this organization for each item in the ExperienceBundle:

ExperienceBundle overrules SiteDotCom

Don't use both the SiteDotCom and ExperienceBundle metadata types to deploy the same information about your communities because this can have unexpected results. If you include both the SiteDotCom and ExperienceBundle metadata types when you retrieve, Salesforce will give you the metadata in both formats. If you include both types when you deploy, the ExperienceBundle overrules the SiteDotCom; you have to be careful that any changes you want to deploy are included in the ExperienceBundle. In future, you might be able to include both metadata types without a problem because the ExperienceBundle is still in Developer Preview and might be changed before it becomes generally available.

Developer preview

At the moment, you can't deploy an ExperienceBundle to a production org; hopefully this will change in the future. Even without support for deploying to production, ExperienceBundle can still be super useful: use it while you're developing and testing and then use SiteDotCom just for that final deployment to production.

This feature is available as a Developer Preview, so the details might change.

[Update, May 21, 2020: The ExperienceBundle metadata type is now out of Developer Preview and can be deployed to production orgs.]

Want to try it out?

We're currently adding support for this new metadata type in Gearset. Let us know if you've used the ExperienceBundle metadata type and, more generally, if we can help you with deploying communities. Just get in touch with us via the in-app chat or by email. Alternatively, leave us a suggestion on our feedback forum.

Update: Not all communities are supported!

We've been playing around with communities some more, and discovered that not all of them are supported by the ExperienceBundle metadata type. When I tried to deploy a community called awesome that I created from the Aloha standard template, no ExperienceBundle was included in the package I retrieved from Salesforce. The message in the response was pretty to the point: ExperienceBundle Metadata API doesn't support the template of awesome1. Hopefully support for more templates will be added as time goes on! For the time being we'll have to fall back on SiteDotCom for these communities.

Theme Branding Doesn't Work Salesforce Community Template

Source: https://gearset.com/blog/human-readable-communities/

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Brand Standards Manual One Page Template

Brand Standards Manual One Page Template

You can call it brand guidelines, style guide or brand book but they all basically refer to standards on how to use the brand.‍

Designing, printing or fabricating elements of a new brand identity system are all dependent on a set of intelligent standards and guidelines.

A good, solid standards will save you time, money, and frustration.

The size and nature of an organization affect the depth and breadth of the content and how marketing materials are conceived and produced in the future.

10 Best Brand Guidelines

1. Starbucks
2. Uber
3. YouTube
4. Dropbox
5. Audi
6. Netflix
7. Slack
8. Spotify
9. Instagram
10. Zendesk

In this article, I describe best practices of brand guidelines development on the example of some of the famous brands.

So that you can get inspired and create your own style guide.

PS. This list include brand guidelines that are available online, if you're looking for more examples in PDF, check out my list of 100 best style guides .

PS 2. If you want to learn how to create a style guide— check out my YouTube video .

1. Starbucks

Starbucks, for example, calls this document the "brand expression guide" and explains that this is:

A high-level overview of how the Starbucks brand comes to life.

The standards are available online on a cool microsite.

Starbucks Brand Guidelines

On the very first pages, you'll find what that "brand expression" actually is, and see some case studies.

By looking at specific examples you'll understand how different brand elements (or expressions) should be used to design for different applications.

The Starbucks brand guidelines covers 6 elements:

• Logo — How to use the Siren logo and the logotype.
• Color — Primary green and complementary color palette.
• Voice — The use of functional and expressive voice.
• Typography — Fonts for headlines, body text and accents.
• Illustration — How to use texture, photo collage and other graphics.
• Photography — Examples of artful, editorial and intentional style.

The website is terrific, a great example of an online manual.

Having a dedicated website like this, that shows uses of typography, grids and colors is very helpful to ensure consistency.

It's easy to navigate and includes everything you need in a style guide.

2. Uber

Uber, on the other hand, calls its standards document "a system".

The Uber brand system is composed of 9 core elements.

This system is available online on a dedicated website.

Uber Brand Guidelines

The system shows a new brand identity as efficient to use, flexible across applications, and able to feature localized content in a globally consistent way.

The Uber guidelines cover 9 elements:

• Logo
• Color
• Composition
• Iconography
• Illustration
• Motion
• Photography
• Tone of voice
• Typography

As you can see, the Uber's style guide covers much more than Starbucks' does.

You'll also find a showcase of best-in-class examples to get inspired.

The system is very comprehensive and covers everything from the brand story, to how to use the logo, typography and colors to create new graphics.

What's interesting is that the brand system also covers a set of motion principles and base motion states, which really makes sense for the company that "moves people".

3. YouTube

Youtube calls its guideline "Brand Resources".

The Youtube brand resources page contains of 4 brand elements.

The YouTube brand guideline is available online on the Youtube's website.

YouTube Brand Guidelines

The YT standards is pretty tight and concise, but it covers the basics.

The YouTube guidelines cover 4 elements:

• Logo
• Icon
• Colors
• Do's & Dont's

You'll find here also how to use the logo, minimum sizes, placement, color versions, the do's and don'ts and a few examples.

This is probably the most basic version of a brand guideline you can get.

The page is there just to get you started and any usage needs special approval of YouTube. (submit request)

So if you're looking to cover the absolute minimum for your brand, this is a great example of a solid style guide.

4. Dropbox

Dropbox calls its guideline "Brand Materials".

The Dropbox brand materials page contains of 7 brand elements.

The Dropbox brand guideline is available online on Dropbox's website.

Dropbox Brand Guideline

This style guide is a simple page but it guides you clearly on how to use the logotype, brandmark and other brand assets.

It also contains other product logos, do's and don'ts, application icons and product screenshots.

The Dropbox brand guidelines cover 7 elements:

• Logo
• Color
• Typography
• Writing
• Visuals
• UI
• Motion

What's interesting, you can check the Dropbox logo files to get inspired when creating your own resource folder.

5. Audi

Audi recently redesigned its corporate identity with a goal to go digital first.

This Audi brand guidelines is probably the most exhaustive of all.

The Audi brand guideline is available online.

Audi Brand Guideline

The Audi guidelines cover 9 elements:

• Rings
• Tagline
• Colours
• Typography
• Layout Structure
• Imagery
• Illustration
• Icons
• Animation

But that's just the basics, and apart form that you'll also find other sections with guides on user interface, communication media, corporate sound, motion pictures and more.

You'll also find what Audi calls "Brand Appearance" which explains the principles of how to use the brand elements.

With lots of example and instructions that convey the essentials and provide inspiration for ideas.

Audi emphasizes that "the brand is not a static structure but a living interface".

It's a very clear path to approaching the design of the Audi brand, you'll get it right away.

6. Netflix

Netflix calls its standards a "Brand Site".

This Netflix brand guidelines is the most basic of all.

You can find this simple logo guideline online on the Netflix Brand Site.

Netflix Brand Guidelines

This style guide contains absolute minimum elements of the brand's visual identity like logo versions, colors and how to use it on media.

You'll also find what to avoid, plus other considerations and rules to ensure proper use of the brand assets.

The Netflix guidelines cover 3 essential elements:

• Logo
• Symbol
• Colors

Similarly to Youtube, this is an example of the most basic approach to creating a brand style guide.

You can also download all the assets and get inspired when creating your logo artwork.

7. Slack

Slacks calls its standards a "Media Kit".

This Slack brand guidelines is the most basic of all.

You'll find a simple page with embedded Slack Guidelines (PDF) and logo files to download.

Slack Brand Guidelines

In the first section you'll find elements the intangible elements that define the brand like: core values, personality and tone fo voice.

The Slack guidelines cover 7 elements:

• Logo
• Colors
• Typography
• Brand Architecture
• Illustrations
• Icons
• Photography

Unlike other examples, this is not a brand portal, but rather a simple page with a PDF embedded on it. (with an option to download)

However, I think it works and it can definitely help people use the brand assets correctly and maintain consistency.

It's kind of an old-school approach, but it's still better than just having no page at all or having to send the PDF by email every single time.

8. Spotify

Spotify calls its style guide simply "Design Guidelines".

This Spotify brand guidelines is the most focused of all.

You will find that this brand standards is very specific to creating content for Spotify app.

The Spotify design guidelines

The Spotify design guidelines have been created to ensure that all Spotify users receive the same delightful user experience.

For the most part, the Spotify style guide talks about how to present content on the app: album artworks and metadata.

The guide also describes browsing and linking to Spotify, how to design playing views and other specific elements to Spotify app.

Besides that, of course, the style guide also describes basics like:

• Using the logo
• Using the colors
• Naming restrictions
• Typography

Unlike other examples on my list, this one is very specific to the features of Spotify app.

What i really like about this guideline is that it is very well thought-out with pretty exhaustive explanations.

9. Instagram

instagram calls its guidelines "Brand Resources".

The Instagram brand guidelines is the simplest of all.

On a dedicated, simple website, you will find some guidelines on how to use the logo, its do's and don'ts.

Instagram brand guidelines

The instagram brand guidelines consists of two extra sections: one with screenshot template and the other with broadcast template.

The instagram style guide is also specific (just like Spotify) but much simpler—it only describes the basics.

Mainly you will find how to use the Instagram logo, the glyph (black/white version) and the above mentioned two templates.

You'll also find links to download the logo and templates.

10. Zendesk

Zendesk calls its guideline pretty uniquely "Brandland".

The Zendesk brand guidelines is the most advanced of all.

The Zendesk style guide is especially interesting as it goes well beyond brand identity and into copywriting, film shooting, animation, sound, photography and even interior design and more!

Zendesk Brand Guideline

The Zendesk brand guidelines has been developed to ensure that writing, visual style, design, videos—essentially everything they make works together to deliver a consistent message.

The opening pages talk a bit about the brand attributes and messaging.

In the design part of the guide you will find standard things like:

• Brand identity
• Typography
• Color
• Layout

However, in the following pages you will much more interesting sections, including:

* Presentation design
* Copywriting
* Film
* Experience

And each section has other subsections, so that ultimately it makes this guide pretty comprehensive.

What's quite unusual about this guidelines is that it cover everything from visuals, to messaging to shooting film and photos, to animation, sound and even describes how Zendesk offices should look like.

Conclusions

If you're working on brand guidelines, these examples showcase some of the best practices.

You can see different kind of style guides and in a variety of complexity.

Looking to hire for a branding project? — Just shoot me an email.

Also check out my Brand Guidelines Kit to help you design your own style guide in just hours, not months.

Also check out my other relevant articles:

• 100 Best Style Guide of Famous Brands
• How To Create A Brand Style Guide
• 50+ Best Style Guide Templates in 2021

Which brand guidelines is best in your opinion and why? — Leave a comment below.

Brand Standards Manual One Page Template

Source: https://www.ebaqdesign.com/blog/brand-guidelines

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