Lose Stomach Fat Fast Without Dieting

It's not that slice of cheesecake that goes straight to your belly bulge. It's the couch lounging.
In a recent study, one group of overweight people lost significant amounts of belly fat over 8 months, while another group gained more belly bulge. Yet both groups ate about 2,000 calories a day. The difference? Exercise. The losers exercised about 3 hours a week.


A Little or a Lot
But not just any form of exercise will do. It was high-intensity cardio that helped the overweight exercisers carve out their middles. If you can't commit to 3 hours, know this: Working out less frequently -- and at a more moderate pace -- is also an option. A third group that took this approach didn't lose any belly fat; they didn't gain any, either. A decent accomplishment, considering they also downed about 2,000 calories daily. 

Keep your portions under control with this easy-to-use formula. Your plate should be made up of ¼ whole grain, ¼ lean protein, and ½ vegetables.


Get the Most from Both
So the take-home message is that even a little exercise helps keep your middle mini. And just imagine what you could do if you cut back on calories, too? Truth be told, not only would your jeans fit better, but also you'd reduce your risk of health problems like metabolic syndrome, diabetes, and heart disease. So start whittling your middle with these surgery-free tummy-tucking tools:

Don't just wing it. Make a plan. Forget the gym. Beat belly bulge and sculpt the body you've always wanted with genius resistance-band moves you can do right in yourliving room.  Get leaner, stronger, and younger in just 6 weeks.

Here's a step-by-step belly buster.

20-Minute Workout: Resistance-Band Exercises

Adding bands to your workout allows you to increase resistance as you get stronger, and since they're small, you can take them with you anywhere.

 

Lateral Side Raises Strengthens your shoulders	Lateral Circle Strengthens your shoulders and rotator cuffs	Chicken Wing Stretches your shoulders	Lateral Pull-Down Strengthens your upper back and arms
Lateral Hold Strengthens your upper back and arms; builds stamina	Shoulder Height Strengthens your upper back and arms	Palms Out Stretch Opens your upper back and shoulders	Standing Chest Press Warms up and strengthens your chest and arms
Standing Chest Pulls Strengthens your chest and arms	Chest Opener Stretches your chest and arms	Side Triceps Extension Strengthens your triceps	Arm Circles Warms up your biceps
Side Biceps Curls Strengthens your biceps	Going to Jail Shoulder Stretch Opens up your shoulders and arms	Penguin Side Steps Strengthens your butt and entire leg	Cross-Leg Drop Stretch Stretches your back and hamstrings
WHAT'S FOR DINNER?! Zesty Beef & Rice Skillet This one-skillet dish, featuring family-friendly ingredients like beef, rice and salsa, will have everyone asking for seconds.  Prep Time: 10 mins Total Time: 40 mins Serves 4 INGREDIENTS 1 tablespoon vegetable oil 1 boneless beef sirloin steak 1 jar Pace® Picante Sauce 1 cup Swanson® Beef Stock 1 cup regular long-grain white rice parsley Directions Heat the oil in a 10-inch skillet over medium-high heat. Add the beef and cook until it's well browned, stirring often. Pour off any fat. Stir the picante sauce, stock and rice in the skillet and heat to a boil. Reduce the heat to low.  Cover and cook for 20 minutes or until the rice is tender. Sprinkle the beef mixture with the parsley. About this recipe Here's an easy to prepare, one-skillet dish that features family-friendly flavors like beef, rice and salsa that will have everyone enjoying their dinner.