weight loss

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with including these foods that fight fat in your diet, here are some ways to burn that pooch away while you are out on a run.

1. Switch up your pace: Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery.
2. Go a little longer: Unfortunately you can't spot treat when it comes to weight loss, which is one reason why solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-mile pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!
3. High knees: You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees. Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.
4. Try this killer treadmill move: Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

The kitchen is the heart of the home, but it's also the place that can make or break you on the weight loss front. If you're on a quest to slim down, do these nine things in your kitchen.

1. Make fruits as accessible as a bag of chips: Wash, cut up, and store fruits such as grapes, melon, kiwi, pineapple, and apples in reusable containers in the fridge so they're easy to grab. Make sure they're right up front at eye level so they're the first thing you see when you open the fridge door.
2. Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it's tempting to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You're sure to eat a salad with dinner if it's already made — just scoop out a bowl, top with vinaigrette, and enjoy.
3. Have measuring cups and spoons on the counter: Measuring your food will keep portions in check since overestimating serving sizes is a huge reason people don't lose weight. Seeing measuring spoons and cups on your kitchen counter will be a visual reminder not to forget to use them.

Keep reading to find out other ways your kitchen can help you lose weight.

Good news if you're trying to uncover those abs in time for bikini season: many of Summer's in-season produce are just what you need to debloat and slim down your midsection. Take a trip to the farmers market and stock up — this meal plan features fresh Summer produce that help blast belly fat!

Breakfast: Blueberry Green Monster Smoothie

Start your day on the right foot with a light, nutrient-packed breakfast. This blueberry green monster smoothie lets the Summer berry shine — and for good reason, since a diet rich in blueberries may help you shed abdominal fat. With a good helping of protein from Greek yogurt and protein powder, this smoothie will help you power through your morning.

Snack: Cantaloupe Bowl

Make snack time a little more fun by making a cantaloupe boat. Cantaloupe is an ideal Summer food if you're trying to fight bloat — the fruit is high in potassium to combat a salt overload and also is a good source of fiber. This cantaloupe boat features nonfat Greek yogurt, granola, chia seeds, and almonds. The calcium in dairy (and other foods) has been shown to help suppress fat cells as well, but if you're cutting back on dairy, opt for sliced fruit and a sprinkle of nuts or seeds to fill your cantaloupe instead.

Lunch: Avocado Strawberry Lime Salad

Avocado is so delicious, it's an added bonus that it contains high levels of healthy fats called monounsaturated fatty acids (MUFAs), which have been shown to help melt away belly fat. Load up at lunch with this creamy, summery salad: avocado, strawberries, almond slivers, and kiwis, topped with a honey lime dressing.

Dinner: Thai Basil Pesto Zucchini Pasta

Summer squash like zucchini are prime choices for your flat-belly plan, since they're a good source of fiber as well as a pectin that may help regulate blood sugar. Additionally, Summer squash has anti-inflammatory properties to help quiet digestive upset. Flat-belly benefits aside, all you'll be thinking as you eat this Thai basil zucchini pasta is just how light, flavorful, and satisfying it is!

If you're struggling with dropping those last few pounds, then ditch the diet and race to your dream body — literally! Instead of getting frustrated, sign up for a race and start seeing results. Unlike the gym or diets, entering a race will keep you on track and motivated. It doesn't have to be a marathon, either; there are several beginner-friendly options like triathlons and 5Ks just for women. Between the deadline and a training plan, there are a lot of reasons why a little competition should have you well on your way to your fitness goals.

• There's a deadline: A set date means a set goal. With the race marked on your calendar, there is little room for procrastination or excuses. Because you have to be in shape by a certain day, it offers you all the more reason to create a schedule and visualize your dream body by a specific date.
• There's a plan: When it comes a training, find something that works for you: a friend, group, or program. To start, consider training plans for a sprint triathlon, half marathon, or a marathon. Remember, you don't have to do it alone. Training with a motivating partner is a great way to hold you accountable, and many races have local training clubs leading up to race day (that information can be found on their webpage).
• There's money involved: Races aren't free. On average, entry fees are about $100 — a bargain considering most diet programs. With money on the line, this is all the more reason to follow through and get the most bang for your buck. Aside from your hot body, you'll probably walk away with loads of swag, too — win.
• There's variety: Let's be honest — diets can be bland, and the gym can be routine. Training for a race (especially a triathlon) allows you mix it up. Between strength training at the gym and hitting the pavement outdoors, there are several way to keep it fresh and prevent boredom.
• There's a lot of fun to be had: Signing up for your first competition can be nerve-racking, but ultimately it's fun. Not only will you be training toward your goals, but also, you'll develop friendships and learn a lot about yourself along the way. Don't forget about the postrace parties, either. There's rarely a race without a celebration that doesn't include food or dancing!

Rome wasn't built in a day, but the ancient civilization probably made noticeable progress in a week. If you're looking to slim down in time for a beach trip and only have seven days, follow our week-long bikini slim-down plan.

1. Be active every day: There's no need to go overboard with hours-long workouts, but results are made when you're not lounging on the couch. Aim to do something active every day — whether it be a spin class or a long walk with friends — in order to keep your metabolism revved up.
2. Go intense: While it's good to keep on the move all day, don't forget to fit in a few intense workouts to maximize your caloric burn and blast belly fat. We like this 45-minute treadmill workout that will get you away from any workout plateaus.
3. Write it down: Every calorie counts during your slim-down week, so don't chance it by underestimating what you're actually eating all day long. Keep notes on what you eat every day or make it easier for yourself by logging everything into a calorie-tracking food journal phone app.
4. Stick to a low-calorie plan: If you notice that you're eating more calories than you need (or thought), planning out your meals for the next week will help you stay on track. Aim for a healthy, nutritious meal plan based on fresh, clean foods, like this 1,400-calorie meal plan for one day.
5. Limit evening carbs: For many, it's not sustainable for long, but cutting carbs at night can be a fast way to feel your slimmest. Cut out the carbs a few nights this week with these three low-carb dinners that still satisfy, whatever you're craving.

Keep reading for the rest of your weeklong bikini slim-down plan!

You know you should be eating right and exercising all week to reach your weight-loss goals, but when you're so rushed between work and family responsibilities, it's tough to have the time to make it happen. A little planning ahead goes a long way, so here are some things you can do on Sunday to ensure you stay on the healthy path all week long.

1. Plan your workouts: Don't just think to yourself that you'll squeeze in a run here and a trip to the gym there — plan it out. Sit down with your weekly calendar and jot down every workout just as you would doctor's appointments and meetings. Use this time to call your fitness buddy or trainer to make dates, check out studio schedules to find classes you want to take, and check the week's weather to figure out which days will be best for that walk or ride outside.
2. Hit the hamper: Nothing puts a damper on a workout more than not being able to find a clean sports bra, so do a couple loads before Monday, making sure you have everything you need from wicking underwear and running tights to yoga tops and the towel you use to wipe sweat from your brow. Lay out your outfits for each day's workout so you're not running around the house Tuesday morning trying to find your missing sock.
3. Gather your gear: Collect whatever you need to work out — a yoga mat, sneakers, or earbuds — and make sure everything is set so you can easily grab the items throughout the week. Pack your gym bag and put it by the door or in your car so you won't leave home without it. If you exercise at home, put your favorite fitness video in the DVD player and lay out your dumbbells and resistance band. Sunday is also a great time to make a couple new playlists to inspire your kick-ass workouts (if you don't have time, subscribe to our workout playlists on Spotify).

Keep reading for four more things to do on Sunday to help you drop pounds all week.

Crunchy and packed with fiber and protein, nuts are one of the healthiest foods you can snack on. They're also full of healthy fats your body needs and are nonperishable so you can keep a stash in your gym bag or purse when hunger strikes. As wonderful as they are, there is such a thing as too much of a good thing, and in the case of nuts, I'm referring to calories. One ounce of nuts (about a handful) is the perfect serving size, but if you start mindlessly munching, then you could be consuming way more calories than you think. Check out the breakdown below to see how they compare.

Keep reading to see the nutritional breakdown of other nuts like peanuts.