21 Day Fix vs t25: Head-to-Head Comparison (2021)

t25 vs 21 Day Fix

I’ve tried many times to be a regular visitor at the gym, but I never made it past a couple of months. It always starts with a few missed workouts and then ends in complete abandonment.

I decided to try home workout programs, which are a great choice for people with a hectic schedule. It is also proven that home workouts can be just as effective as working out in a gym with fancy equipment.

The 21 day fix vs t25 is a comparison between 2 of the most popular workout programs that many at-home athletes discuss.

21 Day Fix vs t25 Overview

If you’re looking to get fit starting from a couch-potato level, the 21-day fix would be a great option. The container system makes meal preparation really fun. The t25 is more suitable if you have some history with fitness and want a push forward to take you to the next level.

21 Day Fix vs t25 Breakdown and Comparison

Many aspects make a workout program suitable for you. I’m going to dissect each of these aspects for both programs, comparing them head-to-head.

Product Description

The 21 Day Fix

21 Day Fix trainer

The 21-day fix is a complete weight loss and strength program targeted at newbies. It promises fast and noticeable results after the first 3 weeks. The workout duration is 30-minutes and the package provides you with color-coded containers to aid you with calorie counting.

The program is provided by Beachbody, a company that has established itself strongly in the health and fitness industry.

The videos include a modifier, who’s a person that undergoes the workout in a less intense form. This is helpful for complete beginners that need a lighter version of the workout. The program is done in cycles of 21 days until you can easily do all the workouts, at which point, you’re recommended to move to the more advanced version, the 21 Day Fix Extreme.

The fact that the program promises noticeable results in just 3 weeks can be encouraging, however, focusing on short-term results may cause relapses, instead, you should focus on long-term lifestyle changes.

  • Workout duration is short, only 30-minutes
  • Comes with plastic containers for nutrition planning
  • Has a dedicated modifier
  • Focuses on short-term results

Related: 21 Day Fix vs Keto – Full Comparison

Focus t25

Focus t25 trainer

The t25 is a HIIT (High-Intensity Interval Training) program to be done over 10 weeks. It may be perfect for you if you have some experience with fitness. The workouts are just 25 minutes each, but will surely make you sweat your guts out.

The program is divided into two phases; the alpha phase and the beta phase. There’s also an optional gamma phase which is more advanced. Each phase is meant to be done in 5 weeks, and you’re supposed to repeat each cycle until your body gets completely used to it.

Shaun T gives tips on how to make the workouts easier if you’re a beginner. This program lacks a specific nutrition plan, however, you’re provided with a recipe booklet that has multiple great options for your breakfast, lunch, and dinner.

  • Workout duration is super short, only 25 minutes
  • Program done over a long-term period of 10-weeks
  • Provides a 5-minute-prep recipe booklet
  • May not be perfectly suitable for beginners
  • No specific meal plan is provided

Program Features

This is what you get in the package when you purchase each program.

The 21 Day Fix

The 21-day fix package includes the following:

  1. Two DVDs that have six different exercises designed to maximize fat loss
  2. A set of colored containers that will help you pack your meals and control your portions.
  3. The 21-day workout guide and tally sheets
  4. The workout calendar
  5. A list of food that you can fill your containers with
  6. The 21-day nutrition plan
  7. The 21-day nutrition plan (vegan friendly)
  8. A 3-day quick fix for dropping weight quickly

Focus t25

While the t25 package includes the following:

  1. 10 DVDs that have 10 different exercises to be done over the alpha and beta phases.
  2. A daily journal
  3. A Nutrition guide
  4. A Workout calendar

The Takeaway

The 21 fix set is more well-rounded. It will provide you with a complete lifestyle change if you’re looking to have your diet and exercise under strict control as it specifically tackles and tracks both aspects. The color containers are super encouraging and effective for portion control. The t25 package includes fewer items, but they’re to be used over the longer period of the program.

Program Quality

Quality is the standard that the programs hold themselves to. This is decided by the level of the instructors and the reviews of the previous consumers.

The 21 Day Fix

The plan is created by Autumn Calabrese, the most viewed “Super trainer” on Beachbody with over 140 million views. This workout and nutrition plan is the most popular on Beachbody.

Being such a popular program is due to the positive reviews. Countless people who underwent the plan have posted their progress photos online. There are many remarkable results within the 21 day period.

Try the 21 day fix for FREE here >> Beachbody On Demand 14 Day Free Trial!

Focus t25

It is also provided by Beachbody, and the instructor is Shaun T, a popular fitness trainer who created programs like Insanity. He is also a motivational speaker, which, coupled with his charisma, will keep you fired-up for the entire session.

The program has been praised by Pete McCall, an ACE-certified personal trainer who’s the host of the podcast “All About Fitness”. It has also received massively positive reviews on online fitness forums and is usually talked about as a great gateway to “Insanity”.

The takeaway

The t25 is a higher quality program. The instructor has a broader experience and a super likable character. Also, the workout itself is more challenging and science-based.

Program Flexibility

Modifying a workout program is essential. Certainly, not all people will be able to start the same workout at the same level. Therefore, both programs have incorporated ways to modify the workouts.

The 21 Day Fix

For the 21 day fix, every three weeks are considered a round. You should keep undergoing the program until your body plateaus and then move on to the 21-day fix extreme program, which is a more advanced version.

The program provides a modifier, which is a person in the workout video that performs the entire workout session less intensely. This is where you should start if you are a complete newbie to the workout. Most workout videos exclusively show fit individuals, which can discourage you if you’re taking your first steps.

As time passes, you will find that this workout will get easier, and that’s when you should start following Autumn Calabrese instead, who is the designer of the program and the instructor in all the videos.

After that gets easier, you’re pretty much done with the workout now and should consider moving to the more advanced 21-day fix extreme program.

Focus t25

The t25 program is divided into two phases, the alpha phase, and the beta phase. Each one of them is a 5-week program. You can modify the workouts to be less intense by taking longer breaks during the sessions, and by following the recommendations of Shaun T on how to make an exercise easier.

If you modify all the exercises in the Alpha phase, you should do another round of Alpha before moving on to Beta. Once your body is used to it, move on to the beta phase and keep doing it for several rounds as well. Once that gets old, you might consider doing the gamma phase, which is the advanced version of this workout.

The Takeaway

The 21-day fix definitely wins here as it is targeted at beginners. A dedicated modifier is a great motivation if you’re a complete newbie. The t25 is targeted at medium-level individuals, and Shaun T’s attempt at modifying isn’t bad but is nowhere near as accommodating as Autumn’s.

The Workout

The workouts of both programs

The physical workout itself is the heart of these programs. You may be interested in the number of rest days, how each workout is split, and how much freedom you have when choosing the workout for the day.

The 21 Day Fix

For the 21 day fix, the workout is made up of seven 30 minute exercises, to be done daily. The program provides a balanced mix of weight training, cardio, yoga, and pilates.

It also includes two days of active rest, which are routines to help your body become stronger even during recovery. The exercises are:

  1. Upper fix: focused on the upper body
  2. Lower fix: focused on the lower body
  3. Yoga fix: a workout that helps your muscles stretch and recover
  4. Pilates fix: an active rest routine that is focused on the abdominals and thighs

Besides, there are four other cardiovascular exercises and one short ab workout.

It’s recommended that you do the first five workouts for the first five days of each week, and do the sixth and seventh ones on your two rest days.

The eighth and ninth exercises are extra ones that can be added or swapped with the previous two. Make sure you mix things up during your week to help keep things interesting for your muscles!

Focus t25

The t25 program includes 10 different 25-minute workouts that are broken down into two phases, the alpha phase, and the beta phase. There is also an additional gamma phase that is geared towards advanced athletes, consisting of four extra DVDs.

The Alpha Phase

This is the phase targeted for beginners. It consists of five workouts with no equipment required. You perform four workouts over the first four days and perform two workouts on the fifth day. On the sixth day, you take a rest and on the seventh day, you perform some stretches for recovery.

The first phase continues for five weeks, hitting the entire body every day. You should keep repeating the Alpha phase until it gets easy and then move on to the Beta phase.

The Beta Phase

The second and more challenging phase is to be done for the next five weeks. It also requires no equipment. It consists of five exercises that hit the entire body.

The Gamma Phase

This is the optional phase of the program, it is an advanced level consisting of four extra 25-minute workouts to be done everyday.

The Takeaway

The 21-day fix workout program is sufficiently intense, and the inclusion of a modifier helps out-of-shape people get motivated and feel included. However, it doesn’t have a lot of progressions and can get repetitive relatively quickly. The t25 workout is super intense and burns a lot of calories in such a short period, however, its intensity may cause injury or extreme fatigue for beginners who fail to modify it correctly, or are too motivated in the beginning.

Nutrition Plan

The nutrition plan for the 21 Day Fix vs Focus t25

No fitness program is complete without a proper nutrition plan to back it up. Good nutrition is not negotiable if you want results.

The 21 Day Fix

As mentioned before, the 21-day fix program package comes with a set of color-coded containers that are designed to help you control your nutrition portions. The nutrition plan is high in protein and fiber but is also high in carbohydrates.

The colors codes and sizes of containers work as follows:

  1. Green: Vegetables. (1 cup)
  2. Purple: Fruit (1 cup)
  3. Red: Protein (¾ a cup)
  4. Yellow: Carbohydrates (½ a cup)
  5. Blue: Healthy fats (⅓ a cup)
  6. Orange: seeds, oils, and dressings (2 tablespoons)

These containers are paired with a guide that tells you exactly which foods you’re allowed to fill the containers with. There is also a vegan-friendly version of the guide. The program encourages you to strictly follow these nutrition rules to get your results within the promised time frame.

You find your nutrition plan by calculating your daily caloric intake and deciding what your goal is. There are four different plans that you choose from depending on your daily calorie intake.

Each plan specifies a number of containers of a certain color that you’re allowed to fill up and consume per day. Starting from 1200 per day on the most restrictive plan (Plan A), up to 2300 calories in the most high-calorie one (Plan D).

The container system is a great tool and makes meal preparation simple and interesting. This is especially true if you struggle to keep your portions under control, but will keep your freedom relatively captive. If you are looking for healthy recipes that give you more freedom, you may want to check out the t25 nutrition guide.

Focus t25

In the t25 package, you’ll find a nutrition guide with various nutritious recipes for your breakfast, lunch, and dinner. The nutrition facts and micronutrients are included below each meal. The meals are great, and they also include vegan-friendly ones.

The Takeaway

It is clear that the 21-day fix provides a much more in-depth analysis of your goal and helps you design a fitting nutrition plan for yourself, whereas the t25 program expects you to have basic knowledge, so gives you several recommended meals, and leaves the rest to you.


You can buy the complete set for each program and have it delivered to you, or you can choose to subscribe to Beachbody online membership and unlock both program materials online for a specific amount of time.

The Takeaway

The 21-day fix is less expensive than the t25. It provides you with the containers, however, the cycle only lasts for 3 weeks. The t25 is more pricey but provides you with a longer 10-week cycle of shorter, more intense workouts. It also only provides you with a recipe book, instead of a full nutrition guide and kit like the 21-day fix. 

Frequently Asked Questions

Can you use the 21-day fix nutrition plan with the t25 workout plan?

Yes, simply integrate the 21-day fix nutrition guide into your day and follow the t25 workout.

Which workout requires more time out of my day?

The t25 program provides 25-minute workouts, while the 21-day fix gives 30-minute workouts. The time difference isn’t big and both can be considered short workout routines.

Which workout requires more equipment?

The 21-day fix requires a mat and two dumbbells, some exercises may require a resistance band. Whereas the t25 program doesn’t require any equipment for the Alpha and Beta phases. Dumbbells will be required during the gamma phase.


The 21-day fix is better if you’re a beginner in the world of fitness and want to control your eating habits effectively. It will provide you with the necessary tools to count your calories and macronutrients.

It will also provide you with a great workout routine that hits all your body parts in just 30 minutes a day. However, once your body gets used to the program, you’ll want to move to something more challenging.

The t25 is geared to a more intermediate person. The workouts are shorter but more intense. It isn’t the best when it comes to portion control and a specific meal plan with calorie counting. It will however provide you with a taxing workout when you can progress gradually up to an advanced level.

21 Day Fix vs Keto: Full Comparison for 2020

21 day fix vs Keto

In this post, you’re going to see a full comparison of the 21 Day Fix vs Keto diet plans. In the following sections, you’ll find everything you need to know about both plans.

  • How the 21 Day Fix diet works
  • How the keto diet works
  • What I like best about each plan
  • What I didn’t like in each plan
  • Is the 21 Day Fix more suitable for you or the Keto?

 Let’s dive right in!

General Features of Both Programs

To decide which program suits you more, let’s get into the nitty-gritty of each plan.

Next, we’ll see what each plan is based on, What benefits you’d get from it, and what’s the typical outcome you’d expect from it. In addition to the drawbacks that you’d better be aware of before committing to either plan. 

What Is the 21 Day Fix Diet?

The 21 Day Fix plan is a quick weight loss regimen. The plan combines food discipline with regular exercise to drop off the extra pounds within the specified 21 day period. The promise is to drop off 15 pounds by the 21st day.

This plan is devised by Beachbody, which is a fitness corporation that promotes various weight loss programs, products, and supplements. The 21 Day Fix program is among tens of other exercise routines. The variety caters to personal preferences, the required physical outcomes,  as well as fitness level.

There is a small icon beside each fitness program that indicates whether it’s a beginners, intermediate, or extreme workout. Some  programs are in real time, which is invigorating for many people.  

Each program also comes with a total program time icon, and the exercise duration per day. The 21 Day Fix comes in three versions; one is a regular workout with recorded videos, one is an extreme workout, and one comes in real time. 

The 21 Day Fix package comprises a bunch of integrated components. There’s the way to move, the way to eat, and someone to walk you through any bottleneck you could face. The typical package includes the following:

  • Two workout DVDs
  • Six easy-to-follow beginner level workouts
  • seven color-coded containers for portion control.
  • A “Start Here” guide for the 21 Day Fix program.
  • The eating plan for the whole 21 Day Fix program.
  • A Quick-Fix guide for Before and after pictures (to use during the last three days of 21 Day Fix)
  • Dependable 24/7 online support for continued support.

And here are the highlights of the 21 Day Fix Diet, both the things that we liked, and the things we didn’t like all that much.


  • It’s an integrated plan for overall body wellness
  • Perfect for people who like working out
  • Allows a wide variety of foods
  • Quick results boost confidence
  • The fitness goals are monitored mainly by images not by the scale


  • The overall price could be a bit expensive
  • Not suitable for people who aren’t that sporty
  • It’s impossible to follow for people who can’t prepare accurate food portions

Try the 21 day fix for FREE here >> Beachbody On Demand 14 Day Free Trial!

Main Features of the 21 Day Fix Diet

The following are the main benefits you’d get from the 21 Day Fix Plan, assuming you’re like me, a bit new to exercising. 


This is a premium quality, extensive program, that is clearly well designed. It also has the element of 24/7 support, which shows credibility and dependability.


The initial price of the 21 Day Fix basic package isn’t terribly outrageous, and often hovers around $60. It’s still higher than comparative weight loss programs, then again, the other programs often lack the exercise, recorded materials, and support parts.

There’s also the added costs for supplements, which could be as expensive as $70 for a recovery supplement. 


The Beachbody brand is quite well known among health and fitness seekers. There are affiliated coaches you could work with, or you could access the services of these programs directly through their website.


The 21 Day Fix program is covered by health and fitness specialists in numerous media venues. It’s also mentioned extensively in weight loss forums. Overall, this program has a positive clean rep.

Newcomers to the program might be a bit surprised with the active promotion of supplements. To the point that some feel they’re being pushed into buying drugs they don’t necessarily need. This however, goes with the company’s business plan. They do manufacture supplements, so it’s normal that they’ll offer them to their clients.    

Drawbacks of the 21 Day Fix Diet

We already mentioned briefly that this program could feel a bit pricey, and it’s not suitable at all for these folks who flinch at the mention of a pilatis. There’s also the supplement thing, but it’s not a recurring issue.

The calorie classification might be a bit of an issue though. As it’s calculated based on the weight alone. It doesn’t factor in the general lifestyle, age, and normal daily activities.

The assumed value isn’t always compatible with the actual requirements. Which could cause a person to feel too tired, or the opposite. The calorie deficit might not be sufficient to start real weight loss.

Looking for an alternative? Here’s a thorough Focus t25 vs 21 Day fix comparison.

What Is the Custom Keto Diet?

This is a dieting plan devised by Rachel Roberts, who had suffered long and hard with being overweight.

The Custom Keto Diet plan is based on the ketogenic distribution of carbs, fats, and proteins. However, it takes into consideration a person’s gender, age, weight, activity level, and food preferences. The custom-tailored plan increases the likelihood that this diet would actually work.

It’s also rather flexible, and avoids the pitfalls that derail overly-strict weight loss plans. It provides alternatives to the suggested meals, various recipes, and shopping lists. There’s also a possibility to skip meals and go into intermittent fasting.

The totally unexpected perk of this diet is the list of keto friendly outings and fast food venues. In addition to a piece of desert, more than once a week! It should replace a portion of carbs though.  


  • Affordable
  • Effective
  • Offers a wide variety of foods
  • Possible meal replacements 
  • All natural ingredients in the food plan
  • Gives flexibility for intermittent fasting
  • Availability of keto-friendly fast food venues 


  • Keto flu
  • Doesn’t include a physical fitness component
  • Might affect the lean muscle mass

Check out our full Custom Keto Diet review here.

Main Features of the Keto Diet 

Keto diets are so varied to the point that there’s hardly a single profile of what a keto diet is all about. That’s why we’ll consider the basic ketogenic diet, along with the most popular formulas like the Custom Keto Diet.


The Custom keto Diet is a well-studies, heavily researched weight loss program. The creator of that plan herself is living proof that it works well. And she continues to help people across the globe in reaching their weight loss goals.


The cost of the Custom Keto Diet is well below $50, which makes it easily accessible to many users.  


There are plenty of trusted brands for ketogenic diets, and several of them are copies of one another. The Custom Keto Diet has built a name for itself in recent years, and many users already look for it and talk about it.

It’s only accessible through the website, so that might limit its spread a little.


Ketogenic diets have always had a highly colorful reputation. From doctors who swear by its effectiveness, to researchers who warn against its side effects. There’s a tendency nowadays to see keto diets as applicable to a wide variety of users, provided they get their doctors’ opinions first.

The Custom Keto Diet is known to be easy-to-follow, and often gives good results within the specified 8-week period.  

21 Day Fix! Lose up to 15 lbs. in 21 Days! Start now – for FREE!

Drawbacks of the Keto Diet

The keto flu tops the list of drawbacks when it comes to this diet plan. It usually happens around the third day of dieting, and lasts for a week or more. The body tries to acclimatize to the lack of carbs, and it’s naturally rather unsettling.

It’s not unusual to feel irritable, hungry right after having a meal, constantly fatigued, and unable to focus. The symptoms of the keto flu could also be tougher than that, and present as headaches, constipation, nausea, and brain fog.

Ketogenic diets are also known to give good results initially, but it’s hard to adopt this regimen long term. Several people lose the extra weight by following a strict keto plan, only to regain it once they stop.

This is compounded by the fact that keto diets aren’t tied up to an exercise plan. Muscle mass could be affected by the drop in weight, and it’s not supplemented by regular activity. It’s worth noting that athletes are often careful with following keto diets for this specific reason.

Special Features of the 21 Day Fix and the Keto Diets

This is what you should be comparing to see where your money and effort should go. The success of our next weight loss program hinges on making the right choice here.

Special Features of the 21 Day Fix Diet

These are the aspects of the 21 Day Fix program that we like best.

Focuses on Overall Health

I like to follow a diet plan that makes me feel good at the end of the day, rather than hungry and exhausted. There’s a bunch of exercises that work towards that end. Here are some of them.

  • Upper Fix
  • Lower Fix
  • Total Body Cardio Fix
  • Cardio Fix
  • Pilates Fix
  • Yoga Fix

The sum total of these workouts addresses the strengthening, flexibility, and cardio. In addition to the mental calm and better breathing that comes with Yoga.

The Container Plan Provides All the Needed Calories

The 21 Day Program is divided into 4 plans depending on the caloric needs per day for each body weight. The contents of the 6 food containers vary according to which plan goes with your parameters. The calories needed for exercising are also added.

You shouldn’t feel depleted as you go through the calorie deficit, as your necessary daily requirements are accounted for.

Offers a Large variety of Approved Foods

Being bored with a limited amount of food choices could easily derail any diet. This system clearly gets this, and hence you get to eat a variety of culinary options.

Special Features of the Keto Diet

These are the highlights and best features of a Keto Diet. 

Potentially Positive Health Benefits

Ketogenic diets were first proposed as a remedy for various chronic diseases. That was before the weight management applications of keto diets were a thing. It’s believed that keto diets could be helpful in managing heart disease, diabetes, Alzheimer’s, cancer, in addition to various other health issues. 

Professionals believe that there are several health benefits for keto diets, as long as they’re followed properly, and under medical supervision. 

Works Well With Bodies That Resist Weight Loss

Ketogenic diets address the problem of persistent fat head-on. The mechanics of this diet ensures that the insulin resistance, inherent to many obese bodies, is sorted out.

The Custom Keto Diet takes this a step further, and factors in various lifestyle, body type, and food preference parameters. This precision further ensures that the suggested plan would effectively reduce the stubborn weight.  

Based on Eating Healthful Natural Foods

Almost all of the ketogenic weight loss plans incorporate large amounts of vegetables, proteins, and good fats. The origin and purity of these foods is also integral to the successful implementation of a keto diet. 

You’d always see recommendations of picking only the best ingredients, and especially the ones free from harmful chemicals and GMOs. This often shows in the enhancement of hair, skin, vitality, serenity, and overall well being.  


Q1: Why Do I feel so tired after two weeks of keto?

Your body isn’t in full ketosis. It’s suffering from the decrease in carbs, and doesn’t yet have an alternative supply of energy. You can decrease the daily carbs, and increase your intake of healthy fats and proteins.

Q2: Is it okay to have a carb day on keto?

Getting a ‘cheat day’ on keto wouldn’t flip the regimen on its head and destroy it completely. However, it would slow down the previous weight loss progress. The body takes a bit of time to adapt to a ketogenic system, and once this state is disturbed, it would need a bit more time to pick up again.

Q3: Is 21 Day Fix low carb?

The carb content of the 21 Day Fix plan is around 40%, which is much higher than the 5-10% carb content in keto diets. Also, the 21 Day Fix is more concerned with calorie count, so a bit more here and there isn’t an absolute faux pas. It’s just frowned upon.


We all know that slow and sure works best if we need to lose the weight and keep it off. However, quick weight loss is occasionally needed, and it’s best to look for effective and doable solutions.

The 21 Day Fix plan is perfect if you like to do sports. You don’t necessarily need to be an Olympic athlete, just a regular person who’s not totally repulsed by a daily workout. The best part is, that by the end of the three weeks, you’d probably pick up the habit, and get all into workouts.

Ketogenic diet plans come with the requirement to be highly disciplined. That’s the deal breaker for many people, but it’s totally manageable. It’s actually much less restrictive than the low carb-low fat diets which limit your calorie intake to 500 calories per day.

In my opinion, the 21 day Fix is the better overall choice. I like the integrated approach that puts equal importance on nutrition as much as physical exercise. Even though it’s a 3-week program, it’s benefits could surpass that time and extend to a healthier lifestyle later on.

Can You Lose Hanging Belly Fat Without Surgery?

Can You Lose Hanging Belly Fat Without Surgery?

A hanging belly can be a source of frustration and anguish for many people. It can affect your physical, emotional, and psychological health.

One question people often ask is: “Can you lose hanging belly fat without surgery?” The quick answer is, “Yes, you can!” With a little discipline and commitment, you can get rid of belly fat once and for all.

Keep reading to find out how.

The Best Ways to Lose Hanging Belly Fat without Surgery

Having a hanging belly can take an emotional toll on you. Taking that first step to getting rid of it without surgery can be overwhelming. A hanging belly can be brought on by many factors, including pregnancy, unhealthy food choices, and a sedentary lifestyle.

The good news is that many before you have tried and succeeded. So, we decided to ask them for advice and how-to tips. We also talked to several nutritionists and medical experts.

Taking everything they shared with us, we came up with the following.

Strengthen Your Muscles

While we crave a flat tummy with tight abs, the reality is few of us have the time to stick to a workout schedule. We’re always busy taking care of everyone else or putting our work and other responsibilities first.

Your health is your number one asset, but we keep coming up with excuses for why we can’t eat healthier foods or exercise regularly. But it’s time to stop putting our health on the back burner.

Here are a few easy exercises you can do at home. Make sure you work out at a level that causes you to break a sweat and breathe hard. Stay in it for an average of 20 to 30 minutes for maximum results.

Your focus is to do each of the following exercises for 15 to 20 repetitions. Rest for 10 seconds, then do another set. You should aim at doing 3 or 4 sets.

Pro-tip: Instead of counting repetitions, you can set a timer for 30 to 45 seconds for each set.

Heel Touches

Heel touches focus on the sides of your abdominal muscles, the obliques. Lie on your back. Make sure your pelvis is resting comfortably, and your feet are flat on the floor.

Starting on your right, reach sideways to touch your heel. Try to crunch your upper body slightly. Your shoulders should rise somewhat off the floor. Repeat on the left side to complete one repetition.

Scissor Kicks

Scissor kicks are great for strengthening and maintaining core strength. They also work the oblique muscles.

Lie flat on the floor and pull your belly button inward toward your spine. Extend your legs in front of you, and lay your arms by your side. You can place your hands underneath your buttocks to support your lower spine.

Start by raising your legs slightly off the ground. Bend your knees slightly. Then, lift one leg to a 45-degree angle, keep your toes pointed towards the ceiling.

Lower that leg as you’re raising the other leg. Alternate legs, while never letting your heels touch the ground.

Leg Drops

Leg drops not only strengthen your lower abs. When these muscles get stronger, they can reduce fat tissue in your hanging belly.

Lie on your back. Keep your legs extended out in front of you. Your arms should be by your side. If you feel you need to support your lower back, you can place your hands under your buttocks.

Raise your legs together until your butt comes off the floor slightly. Slowly lower your legs. The trick is to keep them together and slightly above floor-level.

Pelvic Thrusts

Pelvic thrusts help tone your lower abs and lower back muscles. They’re also called pelvic tilts.

Start by lying on your back. Place your feet on the floor, knees bent. Slowly lift your pelvis off the floor. Tighten your lower abdominal muscles and your butt muscles.

Count to 10 and then slowly lower your pelvis back down towards the floor. That’s one repetition.

Lunge Twists

Lunge twists are great because they work your ab muscles and legs at the same time. Stand with your feet close together.

Take a wide step forward then lower yourself into a lunge. Rotate your torso to the right. You can keep your hands by your sides, or you can hold a medicine ball in front of you to add some extra resistance.

Slowly rotate back, then step back, bringing your feet together. Repeat with the left side.

Eat Right

Eating the right kinds of food shouldn’t be any sort of temporary diet. It should be a lifestyle based on good-for-you foods and beverages.

Eat more leafy greens and foods high in antioxidants during the day.

Another trick to try is to eat small meals rich in fibers every 2 or 3 hours. That boosts your metabolism and makes your body burn more calories for longer.

Plus, the fiber will keep you feeling satiated. It’s the best way to prevent falling victim to mid-day cravings.

Check out this Custom Keto Diet Review if you want an efficient diet that goes by your rules and meets your needs and preferences.

Stay Active

Staying active is different from exercising. When you exercise, you focus on doing specific movements to strengthen muscle and burn fat.

When you stay active, you focus on having fun. You take up new hobbies like rollerblading or swimming.

Then there are those little things we can do throughout the day. For example, you can take the stairs instead of taking the elevator. Or you can walk or ride your bike instead of driving.

Reduce Stress Levels

When you’re stressed, your body releases great quantities of stress hormones. The primary stress hormone is called cortisol. High levels of cortisol lead to weight gain.

The science behind it is that stress induces cravings. So we eat the foods that quickly stifle these cravings, like processed foods and snacks that are high in salt and sugar.

It manages to reduce stress levels, but only momentarily. Then we’re left with way too many calories deposited in our stomach area.

It’s a vicious cycle that repeats itself over and over again. But, luckily, it can be broken. With a little motivation and some discipline, you can reduce your stress levels.

Here’s a list of things you can try:

  • Read a book
  • Reduce caffeine
  • Get the right amount of quality sleep
  • Listen to music
  • Spend time with friends
  • Take up a hobby
  • Yoga/meditation
  • Practice mindfulness

The important thing is to find something you enjoy and go out and do it. Doing things you love, especially with friends and family, lowers stress levels.

Lower Blood Sugar Levels

Blood Sugar Test

A hanging belly can be a precursory sign of Type-2 diabetes. This is when your cells don’t take in glucose from the foods you eat. As a result, blood sugar, or glucose, levels go up. This leads to a spike in insulin levels.

Insulin is the hormone that makes sure each cell has enough glucose to perform its functions. If there’s a surplus in glucose, insulin uses that extra bit to create storage units. These storage units are mostly located in the belly!

When you eat fewer sugars and refined carbohydrates, you reduce glucose and insulin levels. When these go down, your body is unable to find any glycogen to use as energy.

So, it starts to release fat cells into the bloodstream to be used as energy. The more fat cells you burn for energy, the more weight you start to burn off.

What is Hanging Belly Fat?

Hanging bellies typically occur after a massive fluctuation in weight. This could be a result of pregnancy or substantial weight loss.

During that time, the skin becomes overly stretched, so much so that the skin loses its elasticity. A hanging belly is a source of discomfort and disappointment, especially when we wear tight-fitting clothes.

It’s important to understand that belly fat is essentially extra skin. Layers of fatty tissue deposits push out this excess skin.

But belly fat is made up of not one, but two types of fat. That’s why it’s so much more challenging to get rid of.

The outer layer of fat is called subcutaneous fat. It’s the layer you see just under the skin.

The inner layer surrounds our vital organs. In excess, it can result in serious health complications. It’s known as visceral fat.

Hanging belly is also called:

  • Mother’s apron
  • Pouch
  • Overhang
  • Apron belly
  • Abdominal panniculus

Factors that Cause Hanging Belly

A hanging belly is mainly a result of a sedentary lifestyle. Add to that unhealthy food choices, and you’ve got yourself a sure recipe for disaster. Eating excessive amounts of food high in sugar and salt is the number one reason for having excess belly fat.

Here’s a brief list of some of the basic food choices you should avoid. Some you probably already know, others may come as a surprise.

  • White sugar, bread, and rice
  • Fruit juice
  • Deep-fried foods
  • Diet and regular sodas
  • Cereals
  • Cakes and sugary snacks

The Health Risks of Having a Hanging Belly

There are several health risks associated with hanging bellies and obesity in general. The most common illnesses are Type-2 diabetes, liver diseases, chronic heart diseases, and high blood pressure.

Back Strain

Back strain

Having a hanging belly can pose a severe health risk, especially on the lumbar spine. It puts a strain on your back and lower limbs because of the excess weight.

Weak Cardiovascular System

A hanging belly also puts extra stress on your cardiovascular system. So your heart has to work double-time to send oxygenated blood all over your body quickly and efficiently.

Skin Irritations

Many people suffering from hanging bellies complain of rashes forming under the fold of skin. Skin chafing can also occur due to the constant rubbing of your skin.

One way to eliminate skin irritations is by using an anti-chafing cream. Also, using a support band can help reduce skin sagging. It can also provide lower back support.

Tips for Getting Rid of Hanging Belly Fat

While losing your belly fat may not be as easy as it sounds, it’s very much doable. If you set your mind to it, you can do anything.

You don’t need surgery to lose hanging belly fat. Just follow these tips, and you’ll soon start seeing promising results.

Stay Committed

The critical thing to remember is to stick with it. Don’t give up just because the first couple of times were hard. Nothing good ever came quickly.

To make sure you don’t let other things get in the way, make a weekly or monthly workout schedule. Hang it up where you can easily see it every day. That should give you the push you need.

Stay Disciplined

No one said getting rid of belly fat was easy. There’s no magic formula or get-fit-quick potion. There’s just hard work and perseverance.

Ever wonder how all those muscular people get so fit? They stick to their workout schedule even on days when they didn’t feel like getting up, let alone breaking a sweat.

So, if it’s a strong and trim midsection you want, then stay disciplined.

Stay Healthy

Regular exercise is excellent. But it won’t mean anything if you’re not eating healthy.

Start by gradually cutting out unhealthy foods from your diet. Take out one unhealthy item each week. Your body will soon start getting the idea that eating a well-balanced, low-fat diet is much better!

A Final Note

So, the answer to the question, “Can you lose belly fat without surgery?” is yes. By maintaining a healthy, active lifestyle, you can get rid of that layer of fatty tissues.

Start by boosting your muscle mass with strength training exercises. The more the muscle tissue, the less the fat tissue. Plus, it’ll help tighten your core and pull in the skin layer to a great extent.

All you need is to do is three simple things. Commit to your workout routine, stay as active as possible, and stick to a well-balanced, nutritious diet. It’s the best way to boost your metabolism and burn fat.

The 9 Best Humidifiers to Buy in 2019

Note: Some links on this page may be affiliate links. This means that we may get paid if you buy something or take an action after clicking one of these links (at no extra cost to you).

If you live in a dry place and don’t have a humidifier, you need to think again!

Maintaining a healthy humidity level in your house is more important than you’ve ever thought, especially during winter because of heaters.

Read more

What Is Fatigue Management and How to Nail It

Fatigue Management

Fatigue may not be a serious disease, but it can be a great pain in the ass if you have a daily routine that you need to follow. Fatigue is generally explained as a feeling of lack of energy and exhaustion that sometimes comes with no apparent reason. The fact that you can’t easily detect the reason of feeling fatigue leads to a difficulty in its management.

Read more