GYM FIT 2: Belly Fat

Showing posts with label Belly Fat. Show all posts

The Best Exercises To Help Burn Belly Fat

Instead of resorting to harsh methods to lose weight like starving yourself, you can chose a much more effective way like for example incorporating an exercise routine. As you may already know, exercise is one of the best ways to get rid of extra fat in your body. You cannot expect to get rid of all the extra fat in your body if you do not stick to the right nutrition. Even when in comes to exercise, you need to ensure that you have chosen the best exercise that will effectively help you lose belly fat.

Why exercise is so important

It's important to understand that exercise plays a big role in weight loss. This is because when you exercise your body is kept busy and you are continuously burning calories. If you are able to burn more calories than you are consuming you will maintain a good balance in your body. Below are some of the best exercises you can do to help burn fat around the belly or abdominal area.

Here are the top 3 exercises to burn belly fat

All these exercises are simple and easy to perform. You do not require any specialized gym equipment in order to perform these exercises. Some of the best exercises to lose belly fat are:

1. Ride a bicycle. First you will need to get a hold of a bicycle. Riding a bike can help you lose a lot of weight and also double as a great and fun way to exercise. Riding a bicycle will also help you build six pack muscles as it works not only the legs but also the core abdominal muscles. The peddling muscle movement and the process of bending your body will help to burn calories. A stationary bike is also good if you prefer staying indoors. If you have the budget for it then sign up for a RPM class.

2. Another good exercise to burn belly fat is the ball crunch. A ball crunch is basically doing a sit up but lying on the ball. This exercise will also help you to stabilize your core and strengthen your abdominal muscles. Cross our arms over your chest or place them behind your neck for support (if you find that your necks starts to hurt). Then lift your shoulders up but contract your abs and keep the ball stable. Repeat this for at least 10 times if you can and do three repetitions of ten. If you can't then just work towards 10 at your own pace.

3. Pick a sport, any sport! By choosing a sport that you like you'll not only burn calories but will have a lot of fun. Commit yourself to a sport or sports and make sure you do it regularly. There's no point in going all out for a month and then not continuing it ever. Any form of movement will burn calories so pick up a sport and stick to it.

Can't lose that stubborn belly fat?

I know how hard it can be and it's not going to be easy but if you really want to lose that unslightly belly fat then you'll need to learn some proven methods that work extremely well.

You can read about these methods here: Foods to lose belly fat [http://helplosebellyfat.net/foods-to-eat-to-lose-belly-fat/]

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Article Source: http://EzineArticles.com/?expert=Mike_Barton

Reduce Excess Abdominal Fat - 4 Common Spices To Lose Belly Fat Fast

Beginning from this month, get ready to reduce excess abdominal fat from your body with 4 common spices that have being research-proven to lose belly fat fast instead of wasting your money on diet pills or weight loss pills.

You may not be aware, but it is important you know that diet or weight loss pills depending on the type and the ingredients used to make them can cause heart problems, high blood pressure, liver problems, organ damage, headaches, nausea, increased heart rate, anxiety, restlessness, breathing problems, stomach problems and addiction to the pills or supplements. There is no substitute for healthy eating and regular physical activity when it comes to reducing stomach fat and losing weight.

To reduce excess abdominal fat, regain your inner natural balance, lose belly fat and be in the best shape of your life, it is important that you know the 4 common spices that can help you get a flat stomach, improve your brain function and naturally lower bad cholesterol.

Here are the 4 common spices that can help you to reduce excess abdominal fat without rigorous exercises:

Ginseng: Adding ginseng to your food daily will help to reduce your blood-sugar levels. Reduction of blood sugar leads to the production of less insulin - the hormone that tells your body to store fat especially around your stomach region.
Cinnamon: Studies have shown that cinnamon can reduce the risk of diabetes and lower bad cholesterol. If you want to lose belly fat naturally, learn to add some quantity of cinnamon on your breakfast cereal or toast in the morning. You can also add 2 teaspoons or two cinnamon sticks in a cup of boiling water. Leave for 30 minutes, sieve and drink as tea. You can drink this tea first thing in the morning and before you go to bed at night.
Cayenne Pepper: Several studies have shown that Cayenne pepper is the best natural spice for losing weight and belly fat. Cayenne pepper aids in increasing your body's metabolism. Adding cayenne on a regular daily basis to your meal can boost your metabolism by 30% to burn of excess abdominal fat. It is also known to reduce appetite and beneficial to the heart.
Ginger: It helps to increase the rate of metabolism thus helping to burn fat and reduce stomach fat. It increases the pH of stomach acid, reducing its acidity, lowering the rate of gastric secretions, and increasing digestive enzyme activity.Nobody is telling you to use these 4 common spices alone to help you lose weight. You only need to practice adding the spices to your everyday healthy meals to give your body the extra boost to reduce excess abdominal fat and ward off harmful diseases associated with tummy fat.

Remember, diet and weight loss pills are dangerous to your health. It is safer and wiser to reduce excess abdominal fat by using a well researched program that will help you lose weight, regain your natural inner balance and look younger. Click here now to visit this helpful site that will show you the best ways to lose belly fat fast.

Article Source: http://EzineArticles.com/?expert=Flaviu_Serban

Quickest Way To Lose Belly Fat Guaranteed

If you've been looking for the ultimate quickest way to lose belly fat, then this article is for you. I'm going to show you 3 super secret and brain-dead easy tricks that are guaranteed to help you start losing abdominal fat IMMEDIATELY!

For me weight didn't really become an issue until my mid-twenties when my sedentary lifestyle and poor dietary habits landed me in a 270 lb. fat suit complete with two double chins and thighs that constantly rubbed together (causing painful irritation).

Then, to make matters worse, my girlfriend left me (she wasn't attracted anymore). This resulted in me falling into a deep depression (and I got even fatter).

After a year or so burying my pain under mountains of greasy snacks I decided to get up off my duff and get my body back into shape.

And I tried everything... from reading muscle magazines, to giving up cheese, soda and desserts, to buying an ab machine I saw advertised on late night television.

And the truth is that each of these things did help, a little bit.

I mean seriously, if you count calories and exercise regularly you are pretty much guaranteed to drop SOME of your weight.

But, and it's a big BUT...This can be an extremely slow and agonizing process.

I should know, I've been there , done that, and I've got the t-shirt to prove it!

Luckily however, I was able to speed up my gains significantly when I found out the quickest way to lose belly fat, and not to toot my own horn but these days I basically look like a fitness model!

Here's the quick and dirty version of how I did it:

1) I stopped killing myself in the gym
I always thought that if I busted my hump doing hard-core cardio sessions that I would lose the weight. And, I tried and tried but it never really did me any good. In fact I would just end up exhausted and starving. Now I just lift weights for 40 minutes at a time and forget about cardio all together!

2)I accepted the fact that "spot reduction" is a complete myth
Complete myth! I used to do 100-200 crunches every time I went to the gym, and y'know what, my abs were nowhere in sight! It wasn't until I started working out the RIGHT way that I was able to melt off my gut and see the abs underneath (they had been there all along!)

3) I discovered small dietary tweaks to pay HUGE dividends
When I tried to be a vegetarian I got FATTER. When I tried the Atkin's diet I felt like complete crap and all that meat gave me terrible acne. But, when I made minor tweaks like cutting out processed white flour products, and eating a handful of raw almonds before each meal I started losing lbs. at an ALARMING rate.

This next part is extremely important, so pay attention:

Ever since I dropped my weight, I've been telling everybody about this awesome system - As far as I'm concerned it's the absolute quickest way to lose belly fat

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Article Source: http://EzineArticles.com/?expert=Curtis_Drexler

5 Best Workouts To Get Rid Of Belly Fat

The best exercises to get rid of belly fat are ones that are not only effective but also ones that like doing. If you get bored after a few minutes then they are not the right exercises for you. Try one of these 5 workout routines to help you to get the results you want.

1. Resistance or Strength Training.

Resistance or strength training is often regarded one of the best exercises to get rid of belly fat due to the fact that muscles burn more calories, even while they are resting. Some women are unsure about exercising with weights because they don't want to build big muscles. But the big bulky muscles of male body builders are due to the male hormone testosterone and a very unique training program. To stimulate fat burning in your body to get a flat stomach focus on working the big muscle groups like the legs, back, and chest.

2. Cardio / Interval Training.

Cardio exercises condition the heart and lungs and use up fat stores all over the body for energy. To get the best cardio exercises to lose stomach fat are those where you swap between higher intensity exercise with low intensity recovery periods. For example, if you're on a stationery exercise bike, regularly change the speed and difficultly level throughout your exercise session. This interval training method helps you to build stamina and burn more calories.

3. Walking And Running.

Running and walking are two great exercises to lose stomach fat. They help you to slim down while keeping your heart rate up and giving your lungs a good work out. Walking is one of the least intensive forms of exercise around, it is easy to fit into your daily routine and can be enjoyed by all the family. Obviously running burns more calories but you can use interval training techniques as described above into your running and walking routine.

4. Swimming.

Swimming is one of the best all round exercises to lose stomach fat because it makes you work many other parts of your body while working your midsection. It works your body and heart the same way as a cardio workout and because the water resistance forces your muscles to work harder it increases overall body strength just like traditional forms of strength training.

5. Cycling.

Apart from being one of the best exercises to get rid of belly fat, cycling it's a great activity that you can do with your family as you work towards shedding those unwanted pounds. Cycling not only works your tummy, but your legs and arms as well. Cycling up a hill gives you a hard workout and really makes you push yourself while going downhill gives you chance to rest.

Losing weight and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

Article Source: http://EzineArticles.com/?expert=Jon_Allo

The Best Way to Lose Belly Fat Starting Today

If you have proper help, you can lose belly fat naturally, without the need for surgery or drugs. Losing weight is important on a number of counts. First, and most obvious, is that it can be embarrassing to have excess belly fat if you are on the beach in your swimming costume or trying on new clothes that just do not fit because your belly is in the way. Second, is you lose belly fat it decreases your risk of heart disease, stroke and diabetes.

When you start on your journey to a flat tummy, you have to believe in yourself that you have the determination and will power to achieve your goal. The best way to lose your belly is to think of it as making a change to your lifestyle rather than just going on a crash diet for a week or two.

The Best Way to Lose Belly Fat: What to eat?

A healthy diet plan will keep your metabolism operating properly so you can more effectively burn stomach fat. Make sure your diet includes essential carbohydrates, protein and healthy fats. These include whole foods like vegetables, fruits, poultry, lean meats, raw nuts, legumes, beans, seeds and whole eggs into your daily diet plan.

There are a lot of articles about counting the calories of what you eat if you want to lose weight but this can become a very arduous task. How much time do you really want to spend keeping a note on everything you eat? The best way to lose belly fat with your diet is to eat the right foods and stick to reasonable portion sizes.

One thing that is often over looked in nutrition plans is water. Water is crucial for burning fat and maintaining proper health. Water helps metabolize stored fat and rids the body of excess fat and toxins. It also helps to avoid bloating and does help to curb your appetite. To stay properly hydrated, you should aim to drink half of your body weight in ounces of water every day. For example, if you weigh 200 pounds (approx 90 kilos), you should drink at least 100 ounces (2 kilos) of water per day. As guide, a standard 1.5 litre bottle of water weighs about 50 ounces (1.5 kilos).

The Best Way to Lose Belly Fat: An Exercise Plan

If you do reduce the amount you eat you will start to lose some weight. However, unless you add exercise into your program, your metabolism will eventually slow down and ultimately reduce your ability to burn stomach fat.

It may surprise you to know that the best way to lose belly fat is not to simply do lots of crunches, sit-ups and other ab-specific exercises. The only way to get a flat tummy that you want is to burn the fat off. If you do not work the fat off, any muscle tone you achieve with abdominal exercises will be buried under the flab.

Recent research suggests that having a varied exercise program is one of the most important aspects to consider for exercise to reduce belly fat. This means performing physical activity in bursts of exertion followed by recovery, in other words a stop-and-go movement.

Try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

The Best Way to Lose Belly Fat: A Change for the Better

The best way to lose belly fat is to start by making small changes to your lifestyle. In the beginning, you might try drinking more water, increasing your fresh vegetable intake and exercising three days a week. Once you get used to these adjustments, gradually build on them. Remember, small steps can lead to big results.

Sitting around and wishing that you had a flat tummy will not get you anywhere. Start making changes today and soon you'll start to see the results that you want.

Do you want to know more on the best way to lose belly fat? Are you confused about healthy eating? Do you want to learn the best exercise techniques plus receive nutritional tips for fat loss, fitness motivation and the whole recipe for a lean body? Discover the most popular program on the internet that truthfully shows you how to lose belly fat with a safe, proven and long lasting program at http://howtogetflatabsfast.org/

Article Source: http://EzineArticles.com/?expert=Jon_Allo

Best Belly Fat Burner

Obesity is a very common problem that affects millions of people worldwide. Obesity literally means accumulation of excess fat reserves in your body. Everybody has a different body structure and therefore, accumulation of fat also differs from person to person.

Some people store more fat in their thighs, some in their arms but most of the people store excess fat in their belly. When you have more fat on your belly, you look more obese and this can cause many health problems as well. Therefore, it is very important to lose fat from your belly.

Best Belly Fat Burner

Fat burner supplements are an effective way to lose weight because they are scientifically manufactured especially to burn the excess fat stored in your belly and give you a flat and perfectly toned belly.

Before, you indulge into taking any weight loss pills, you should know whether it is effective or not? And you should also know how it works to reduce your fat reserves.

Basically when you eat your food, your body naturally burns the fat present in your food and convert it into energy, but if you are consuming more amount of fat than your body's requirement, then that excess fat is stored in your body for future need.

This stored fat is used by your body in times of fasting or starvation. This excess fat reserve causes obesity and gives birth to obesity related diseases like: Heart problem, Joint-pain, Diabetes etc.

With the help of a best weight loss pill, you can easily burn this excess fat and lose weight.There are many belly fat burner pills available today and this makes it difficult to choose the best out of them.

If you want to choose the best belly fat burner, then you should check whether the pill is clinically tested or not and also check the ingredients because many fat burner pills available today contain illegal or banned ingredients that can be dangerous for your health.

Best belly fat burner pill should be clinically tested and manufactured under strict conditions. It should be certified and all the ingredients should be 100% safe and legal.

Phen375 also works as a belly fat burner because it is a legal diet pill that is clinically tested and proven to burn off excess fat and reduce weight naturally. Phen375 is a genuine diet pill that does not give side effects and it helps in reducing the problem of obesity naturally.

This article is for general information about belly fat burner pills. If you want more information on Phen375 then you can read the Phen375 Review.

Article Source: http://EzineArticles.com/?expert=Hannah_Ray_Smith

Getting Rid Of Belly Fat In 3 Simple Steps

There is lot of information around about getting rid of belly fat and it is often made unnecessarily complex. You don't need to read a hundred books or do a dozen different kinds of exercises to start burning belly fat. So how can you make burning belly fat simple?

It's important to realize that burning belly fat involves burning fat throughout your entire body in general. When you start a healthy eating and exercise plan you cannot choose which part of your body to lose fat from. The only way how to burn stomach fat effectively is to implement an effective overall fat burning program.

1. Identify Your Maximum Heart Rate.

Your maximum heart rate is how fast your heart can beat when you really push yourself in whist exercising. Obviously, it's not healthy to push yourself to your maximum rate all the time. However, knowing your maximum heart rate will help you to set a target for how hard you want to be working out.

2. Regularly Exercise at 70% of Your Target Heart Rate.

By determining your exercise in terms of heart rate, rather than distance or time spent exercising, it enables you to compare yourself to other people who are a comparable weight and age to you. Most exercise machines at the gym will help you to work out your heart rate. Alternatively you can buy a simple heart rate monitor from most sports stores or online sports retailers.

It's not ideal to measure exercise in a length of time actually spent on your workout. By way of example, should you feel good or bad if you ran for 20 minutes? By evaluating your target heart rate it makes easier to push yourself and to see how well you are doing overall. This system will help you identify exactly how hard you need to exercise and keep your heart rate at exactly that pace to lose enough weight to start burning belly fat.

3. Reduce Your Fat And Salt Consumption.

A belly fat burning diet means reducing your calorie and sodium intake. Start by cutting down on sugary drinks and eating junk fast foods. Don't try to do things all at once, but slowly work on cutting out high calorie foods from your diet. Try to reduce the amount of sodium you take into your body. Sodium plays a large part in regulating how much water your body retains in your fat cells and in your bloodstream. More salt means fattier cells and higher blood pressure.

Losing unwanted fat and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

Article Source: http://EzineArticles.com/?expert=Jon_Allo

Best Fat Loss Diet - Following These 3 Steps Burns 10 Pounds Of Belly Fat in 2 Weeks

Losing fat is easy but ONLY if you have a solid plan. This article will show you exactly what you need to do to get rid of stubborn belly fat, as much as ten pounds in 2 weeks!

One of the major benefits of this fat burning plan is you will not feel hungry or tired at all during the process like other diets.

What this plan is not...

This is not low fat, no fat, restricted carbohydrate, or restricted calorie dieting nonsense. These types of diets are very short term solutions that destroy your metabolism and leave you tired, hungry and miserable.

Actually, this corporate market driven low fat diet craze will keep your body storing fat while you lose muscle. No wonder people quit after an average of 2 weeks.

The best fat loss diet is based on mainly 3 things:

First, you need to control blood sugar not count calories.

If you keep your blood sugar in the proper "zone" you have won the battle. It's very simple, your appetite is dependent on fluctuations in blood glucose levels.

Big spikes in blood sugar from eating the wrong foods will actually signal your body to "store fat". So control blood sugar first; forget about counting calories.

Second - Eliminate sugar and simple carbohydrates.

These foods cause huge spikes in blood glucose as we just described.

Once your blood sugar sky rockets your body will use the glucose in the sugar and carbs as an energy source first and will store the fat cells around your waist.

Third - You need to eat high protein, complex carbohydrates, and good fats. These foods will keep your metabolism burning and your energy level high.

Eating good fats like olive oil, avocado, nuts and coconut oil will keep appetite suppressed and your blood sugar in the "fat burning zone".

These are the basic 3 concepts to burning fat. Don't let the simplicity fool you this system works amazingly well.

I've deliberately simplified this process to make it easy to understand, yet these 3 steps are the backbone of the best fat loss diet.

If you're serious about really burning fat PERMANENTLY, I urge you to take another step and watch the free information packed video that takes you step by step into this amazing fat loss process.

Alyssa Collins R, Certified trainer, and diet columnist, READ: "You want to lose weight without wasting your time" so if you're not sure where to start, watch this step by step free video that walks you through how to: lose 10 pounds in 7 days

Article Source: http://EzineArticles.com/?expert=Alyssa_Collins

Help Me Lose This Belly Fat - 10 Steps to Losing Your Belly FAT!

You Want Help Losing Your Belly Fat?

As a personal fitness trainer, one of the most frequently asked questions I hear often is...

"Felicia, how can I get rid of my belly fat?" or "Felicia, I need help getting rid of this gut, girl!

I've tried almost everything short or surgery but nothing has worked!"

When I ask that same person what specifically have they've tried in the past,

Here are some of the responses I get...

100 sit-ups every day
200 crunches a day
Skipping meals
Eating only one meal a day
Cutting calories ridiculously low
Counting calories
Excess cardio(treadmill, elliptical machine for an hour)
Zumba classes
H Cg drops
Fat burners, etc.

If you're still struggling to lose your belly fat, you're probably using the wrong approach, my friend.

You don't need endless sit-ups, crunches, supplements, starving yourself, H Cg drops, Mesdoderm injections (yes, I've tried those too) or worse... surgery. Zumba is fun to do, but it's NOT going to help you get rid of your belly fat.

Here's the SECRET RECIPE to losing your belly fat: Eat Healthy.

Move On Purpose for 30 minutes a day.

Lift some heavy stuff (building muscle helps burn fat at REST).

Get some SLEEP!

Here's 10 Ways To Get Rid of Your Belly or "GUT" FOR GOOD!

Eat Healthy. You may have heard me say it before... "abs are built in the kitchen". You can train hard & build muscular abs, but if you eat junk food all day, you won't lose your belly fat.
Stop eating processed food. Eat whole, unprocessed foods.
Limit your alcohol. What you drink is as important as what you eat so don't drink Your calories. You can pretty much forget about losing your belly fat if you drink beer & sweet liquor daily. Beer drinkers normally have a pear shape with belly fat & man boobs - especially as they get older. Alcohol also stresses your liver and makes it harder to clear the toxins... which slows down or prevents muscle growth.
Drink a gallon of water daily to flush the fat away. Flavor your water naturally with a squeezed lemon or lime and green tea.
Reduce your simple carbs. You need carbs for energy, however,the problem is that most people eat more carbs than they need. Your body will hold on to the carbs it doesn't need as fat. And this is how you get belly fat.
Keep eating fruits & veggies with each meal.
Limit white potatoes, pasta, rice and breads.
Eat More Real Food. Eating tons of healthy foods won't make you fat. Especially not if you exercise 2-3 times a week.
Starving yourself is the number 1 nutritional mistakes.
Clean Eating, Resistance Training and a little cardio is a must for successful weight loss.

Don't want to give up the junk food, alcohol or processed foods? That's cool... you can forget about losing your belly fat.

Let's make 2014 the healthiest year ever!!

Hopefully you've realized that it's not so hard to lose your belly fat. You really can start losing weight and keep it off by making small changes and planning ahead. Refer back to these techniques to devise a plan that will help you reach your weight loss goals.

If this was helpful at all to you, click to share it so you can find it later on your Facebook activity log or wall. Heck, TAG A FRIEND that talks about their belly and give them some inspiration to make a change!!

To Your Massive Success

Article Source: http://EzineArticles.com/?expert=Felicia_Starks

3 Basic Steps To Burn Belly Fat Now

Many people struggle with burning belly fat and this is despite being bombarded with millions of commercial diets in the media. This is because they lack the basic knowledge required to effectively burn fat. This article outlines three important basic steps that everyone needs to know in order to burn belly fat. Knowing how to burn belly fat is the first step in the process as belly fat has been known to be the cause of many debilitating diseases. To effectively flatten your belly, it is important to follow the following steps and incorporate into a daily routine.

Burn as many calories as possible.

The best way to flatten your belly is to eat a reduced calorie diet. This does not mean changing the foods that you eat but eating them in smaller portions or even making relevant substitutions for instance skimmed milk instead of whole milk. You do not have to starve yourself as this is detrimental to weight loss as the body will immediately switch to survival mode as a mechanism thus storing fat for survival. The process of cutting down calories is not as difficult as many people believe. The best way to go about it is to purchase a calorie counter book which outlines the calories count of all foods. You can also search online for calorie content of common foods to help you in your weight loss quest.

Work that belly off.

This compliments a calorie reduced diet as exercising burns consumed calories hence helping in weight loss. The more calories you burn, the more fat you lose. Weight training helps build muscles and the process of muscle building, which need food to grow, burns calories. Regular exercising also increases blood flow and makes the body work more efficiently. It also increases the metabolic rate which in turn burns belly fat gradually. The more you exercise the better shape you get into and of course the leaner and more toned you look.

Proper food choices are key to your success.

You are what you eat and for people aiming to lose weight and burn belly fat, the type of food they eat is very important. One can eat less and burn belly fat immediately however it I important to cut out on foods that give empty calories. Burning more calories than you are eating is not enough. You must also take into consideration the quality of the calories you are eating.

Some easy replacements that get rid of low quality or empty calorie include reducing or getting rid of soda in your diet altogether. This is because soda contains plenty of processes sugar which are empty calories that aid in fat gain. Taking 3 to 4 cans of soda per day translates to 450 to 600 empty calories per day.

Stick to natural foods as opposed to processed foods which are also rich in empty calories. Carrying packed lunch to work will not only help you cut cost but also weight too. A homemade meal of meat and baked potato is cheaper and healthier than burger and fries.

Following these three steps are a sure way of burning belly fat. All you need is persistence and patience and you will be on your way to healthier, happier and trimmer you.

Mark Hall has a special report detailing the facts about 6 pack abs [http://get-a-6-pack.com]. There are many methods that help flatten the belly. For example you can view a video revealing the shocking 90 day results from P90x [http://get-a-6-pack.com/2011/06/17/p90x-shocking-90-day-results/] workout system.

Article Source: http://EzineArticles.com/?expert=Mark_R._Hall

Tips On How To Lose Belly Fat Fast

Are you worried about excess belly fat? Maybe your favorite jeans don't fit you anymore or you look unflattering in your favorite cocktail dress. You definitely need to do something about that extra fat quickly! You should be aware of the consequences of obesity, and know that it is necessary to maintain a healthy weight to prevent a variety of diseases. There are several weight loss and diet plans available that help in weight and fat loss. But if you want to know how to lose belly fat naturally, here are some methods that are just as effective.

A healthy diet and exercise is necessary for rapid weight loss. As for your diet, you do not need to starve yourself, you can just avoid fatty foods and replace them with healthy alternatives. I suggest you eat 4 - 5 small, healthy meals each day. As for exercise, a combination of weightlifting and cardio is best for fat loss. Now let's look at these methods in detail.

Food you should eat: Vegetables and fruits are the best options for health products that you can include in your diet weight loss. They contain all the necessary nutrients and almost no fat. Fish is a good choice, because it contains omega-3 fatty acids and proteins that are necessary for the body. You can also include low-fat yogurt, low-fat milk, olive oil, nuts and seeds, whole grains, beans, legumes, tofu, soy, herbal tea etc. in your diet. Consuming food with a high protein content is a necessity if you're working out regularly.

Foods to avoid: All junk and processed foods such as pizza, burgers, chips, desserts, etc. should be excluded from your diet. Second, avoid eating fatty and fried foods, like fried chicken, butter, cheese, cakes, croquettes, etc. Meat and chicken with a thick sauce, macaroni and cheese, etc. contain excess calories and therefore should be avoided. Chocolate, sweets, desserts, cakes, pastries, ice cream, are also loaded with calories and therefore should not be part of your diet.

Drink water: Have you heard about the benefits of drinking water to lose weight? Having a sufficient amount of water (8 - 10 glasses) daily helps increase your metabolism, which further helps in quick fat loss. Water is also one of the best natural appetite suppressant. You can drink a glass of water before meals to curb appetite, which consequently leads to weight loss.

Exercise: Exercise is a must if you want to lose belly fat fast. Cardiovascular exercises like swimming, running, jogging, brisk walking, etc. help in burning fat. Another effective way of burning fat is by doing DVD workout programs at home.

Reduce stress: Stress is another factor that affects your weight. It has been observed that people tend to eat a lot when under stress. Therefore, you should avoid eating sweets and try to reduce stress as much as possible to maximize your fat loss. Meditation and yoga are considered to be the best methods for dealing with stress. Pursuing a hobby, or spending more time with close friends or family members, may also help in reducing stress.

Sleep: A good night's sleep is important for having a healthy body and mind. Therefore, having a sound sleep for more than 6 hours is critical.

Now that you've read my tips on how to lose belly fat naturally, it should be easier to understand how to deal with losing weight!

You can find more health and fitness tips at [http://effectivefitnessprograms.com]

Article Source: http://EzineArticles.com/?expert=Alexander_Persson

4 Super Fast Secrets to Lose Belly Fat Extremely Fast! Here is Something You Shouldn't Miss at All

There is no such thing as a magic pill, drink or formula that can help rid you of those unwanted belly fats, but there are actually four surprising ways that can help you shape and turn it into a fabulous six pack. Read on and find out how you can accomplish just that.

1st Secret - It is really not about the foods that you consume, what truly matters is how much is it that you take in. Although there are exceptions involved because some foods are better than others, but studies show that limiting your food intake provides a huge impact in losing weight than being aware of the exact foods that you should be eating.

Gradually lessen the portions that you are having on your meals until you reach the point wherein you are not hungry anymore. Remember, only eat to satisfy your hunger.

2nd Secret - Fats and carbs are also good for you. People need fats in order to survive, so it is unwise to cut them off completely from your diet because the body needs fats (especially unsaturated fats) for it to function properly. Saturated fats and trans-fat are both good, but they are not the best for you.

Carbohydrates are also needed to fuel the body. Just remember to be wary of how much is it that you consume.

3rd Secret - You do not necessarily need to go to the gym to lose those belly fats - intense exercises are not your only solution. In fact, researches show that by just being consistent in doing certain activities like household chores for example, you can rid yourself of those unwanted flab. A 30-minute walk each day for example, can do the trick.

4th Secret - High intensity exercises are actually not that good for you. Sometimes, in their haste to lose weight, a lot of people engage in rigorous workouts and in the process, gets injured or hurt.

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Losing Belly Fat With Exercise - The Secret of Super-Sets and Intervals

Getting a toned stomach is probably one of the hardest things to do. It requires discipline and self-control over exercise and food. However, just because it is hard does not mean it is impossible. When you pick the right workout program you can see results almost immediately. A good workout program will usually focus on muscle building exercises that burn fat even after the workout. It will also include cardio workouts that specifically target the belly area.

Super-set weight lifting is probably the best way to be in and out of the gym fast while still getting a quality workout. If you want a toned body and an attractive physique then super-set training is exactly what you need. The best way to set up a set is to pair up lower body exercises with upper body exercises. An example of a good super-set is doing a dumbbell squat with dumbbell incline chest presses. As you can see in this super-set, the exercises focus on the legs and the chest which are large muscle groups. When you train large muscle groups your body burns fat at a fast rate.

Interval training is another important exercise that can help you burn body fat. Intervals are great because they are easy to do and the workouts are very short. The workouts are short but they still provide your body with the intensity to burn belly fat. Intervals are known to give your body a metabolic boost, so if you work out in the morning then you can bet that you will be burning calories all day long.

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Get 3 Super Foods That Burn Belly Fat

Don't feel bad if you were one of the millions of people around the world who packed on a lot of weight over the holiday season. You are definitely not alone. The most important thing is to forget last year, put it in the past and make a new goal to start today with a new and positive healthy eating plan. The three foods that I am about to recommend to you are the types of foods that you should be looking to implement into your meal plan each day.

The first food off the rank is Turkey. This may seem a funny choice for some because it may have been something you over-indulged in at Christmas time but trust me, it is worth adding into your healthy eating plan. This is because Turkey is one of the best meats that you can eat. Turkey is one of the leanest meats and the protein content is very high and that results in a great boost for your metabolism. The end result with an increased metabolism is fat burning galore. Bye, Bye belly fat!

My second choice, well it is more a group of foods this time, are your greens. Most people normally have some variety of greens each night with their dinners and for great reasons too. As far as nutritious value goes you can never go past any green vegetable as a great healthy eating choice. Great choices are going to be broccoli, green peas, green beans, spinach and the list goes on. The main thing is to pick what tastes great to you.

My final super food for you is something that doesn't actually classify as a food but I'll make an exception in this point because it is something that you should always have with each of your meals if you ever want to burn your belly fat. You may have guessed by now, but it is water. Water helps to increase your fullness and the good news with that is you will not need to eat as much food because your stomach is already partially full from the water.

The best tip for you is to drink a full glass of water before you sit down to eat and straight after your meal. Drinking a glass after your meal is beneficial because it will help you from going back for another serve of dinner. Seconds are guaranteed to add inches to your belly, definitely not reduce it. These three tips that you have just discovered will help you still enjoy your meals like any normal person but when implemented correctly will help you burn your belly fat at the same time. Surely a win-win situation right?

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Super Colon Cleanse For Losing Belly Fat - Reasons Why This Effectively Trims Your Belly!

Efficient digestion -
Eating while there's still some leftover food in your colon will strain your body to process the food. However, this process of processing food does not mean your body will speed up its absorption. No, your body will process this food by storing it in your body for future use. Thus, the buildup of fat occurs when you eat while you still have food in your colon.

Cleansing your colon clears it up from all the years of residual buildup and inefficient absorption processes. Thus, eating when your colon is empty means that digested food will be more easily absorbed in the body as energy rather than stored as fat.

Increased metabolism -
When you've got toxins and residual matter building up in your colon, it will be dangerous for your body to quickly absorb any matter that goes through your colon. It has to be carefully screened for toxic and poisonous substances, and that is why metabolism is slow when your colon is clogged up.

A more efficient digestion brings with it increased metabolism. The body will adapt to the speedier delivery of energy (brought about by a more efficient digestive process) by increasing the rate by which your body will demand energy. Thus, an increased demand for energy, hand-in-hand with a controlled diet, will siphon resources from your stored fats.

Prepares you to adopt a healthy diet -
When you're used to a lifestyle that subsists on burgers and pizzas, it'll definitely be too shocking for your body if you suddenly switch to vegetables and fruits.

Colon cleanse helps you ease along adopting a healthier diet. Once you've eliminated the build-up of toxic residue in your colon, improved your digestive processes, and increased your metabolism, your body will be able to adapt to a healthier diet easily and efficiently.

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Five Nutrition Musts to Get Rid of Belly Fat

How do you eat healthy to get rid of the fat around your belly? You know what they say... You can't out-train a poor diet! Your fitness is definitely an important part of the process, but lets face it... you can't out-run a jelly doughnut in terms of how long it takes to eat the calories verses how long it takes to run them off.

Following these 5 basic nutrition rules are the best way to lose belly fat.

This does not have to seem like you are turning your kitchen into a science laboratory. If all this seems to overwhelm you, I can coach you through it, by virtually watching over your shoulder every day for 30-days to make certain you get your nutrition on the right track.

By the end of 30 days, you will make the right food choices, eat the right portion size, and find out the exact nutrient proportions (Proteins/Carbs/Fats) that are right for you.

You will learn this in a short time... so it lasts a life-time. Here are the 5 nutrition musts to fuel your success:

1. Eat 5-6 meals a day or about every 2-3 hours. Now eating 5 or 6 times may seem like a lot, but some of those meals can be snacks, or you can divide your total daily calories by 5 or 6. For example, if you have figured out you need to be eating 1500 calories a day to lose fat, then you need to eat 5-300 calorie per meal a day. The reason for eating frequent meals throughout the day is to increase your metabolism or the amount of calories you burn at rest. It will also help you by not going too long between meals causing you to over consume.

2. Always include a lean protein with each meal or snack. You want to choose something that has high protein but is low in fat. Complete lean proteins are mostly foods that come from animals (Chicken, lean beef, fish, dairy, eggs). If you are a vegetarian including lean protein with each meal still applies, but obviously you will have to find your protein from a different source. Many people are not getting enough protein in their diets. Protein will keep you satiated so you won't feel hungry between meals.

3. Most of your carbohydrates should come from high fiber sources like vegetables and fruits. Including these foods in every meal is one of the healthiest things you can do. For most people that is a big change, but it is an important one. Eating modified or processed carbohydrates such as breads, pasta, breakfast cereal, muffins, granola bars, or anything like it that comes out of a bag or a box will slow your results. It may likely be the cause of lack of mental clarity or feeling sleepy after meals. A healthier choice for non-fruit or vegetable carbohydrates would be brown rice, oats, whole grains, sweet potatoes or white potatoes with the skin eaten. The best time to eat these kinds of carbohydrates is after you have exercised. Stick to the vegetables and fruits the other times of the day if you are trying to lose weight.

4. Eliminate or reduce bad fats but increase monounsaturated fat. Eating fat is essential for you but usually you get plenty of it in your foods without adding more to it. If you are eating lean protein, you will get some saturated fat... some is good for you but you don't need to pile on more. Avoid eating trans-fat all together. Read food labels to make sure you aren't getting any. Polyunsaturated fat should come from flax seed oil, and mixed nuts.

Monounsaturated fat also comes from mixed nuts and also olive oil and fish oil. One supplement that is important for everyone's heart health is fish oil.

5. Always have a healthy eating PLAN. Follow a PLAN where 90% of what you eat is helping you meet your goals. You can eat whatever you want as much as 10% of your food, but make sure this "cheat" is also planned. What this means is: Your 10% meal or snack of eating whatever you want does not mean eating an entire pizza or cake, obviously you would not succeed in reaching your goals if you did. You still have to do the math. Save those "eat whatever you want" times for special events, or social situations that you know might be challenging. Great food is a joy in life and you should never feel you are being deprived. But eating unhealthy foods too often or in large portions will make you sick, overweight, and/or less energetic and that is no way to live. Eating 90% healthy and in correct portions will help you lose fat, give you the most energy and keep you in the best shape of your life.

Lauren Miller is a Professional Life Coach and Certified Personal trainer who specializes in coaching for weight-loss. Her company is Your Partner For Change.

When Lauren made the shift from personal trainer to wellness coach, her clients were more successful... with just a simple regularly scheduled coaching phone call. Why? It's not the exercise or nutrition plan you follow... there are different ways to get your desired result. What is most important is what keeps you motivated to stay on your plan. That's what coaching with Lauren will do for you.

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Top Help Me Lose This Belly Fat - Discover 10 Steps to Losing Your Belly FAT FOR GOOD!

Burn Belly Fat With These Nutritious Breakfast Foods

Breakfast is the most important meal of the day. Remember the old wives tale?

Breakfast like a King
Lunch like a Prince
Supper like a Pauper.

When you think about it, it makes total sense that you will be fueling your body during the day when your body will need energy to perform your daily tasks be they mental or physical. It is easy to over burden the digestive system, eating large meals in the evening then retiring to bed an hour later and wondering why we have a flabby belly!

Break fast is exactly what it says on the tin, you are breaking a fast. Think about it, how often do you go 8 to 9 hours without eating? During the day that would be unthinkable. Even if you are used to the disciplines of fasting you will know how difficult it can be to go without food all day.

Here are 4 good breakfast foods to help give you energy and boost mental alertness.

Eggs: I don't agree with low calorie diets unless you want to count calories all your life. Life becomes a lot easier when you eat with awareness and control your portions. Becoming aware of how and what you eat puts you in control after all would it not be better to eat foods that burn energy rather than store fat? For instance 2 scrambled eggs on toast with a little jam is far better for you than a bagel with cream cheese .

Protein breakfasts will keep you fuller for longer. your sugar levels will be raised over a longer period of time helping you control your appetite.

Yogurt: In a recent study people who ate 3-6 ounces of yogurt per day lost 61% more weight than people who did not. This was all over body fat including belly fat. Try some natural yogurt with fresh fruit or muesli

Reduce Belly fat by replacing refined grains to Whole grain: Whole grains help in the control of blood sugar levels, helps to lower blood pressure and are also good for the heart and helps in the prevention of cancer. Steel cut oatmeal is an ideal way to start break fast with a few berries or an apple on top.

Fibre is a great controller of the appetite as well as being good for colon health. Because it does not get absorbed by the body. It was at first thought to have little benefit. At the simplest level fibre is important because it holds water in the faeces and makes stools soft and bulky.

Add 2 table spoons of oat bran or wheat bran to breakfast cereals or yogurts to make sure you keep your colon healthy and prevent colitis, appendicitis, diverticulitis and bowel cancer.

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How to Lose Belly Fat Fast - Remove 3.5 Inch in 1 Hour?

The Reason Why You Have Excess Belly Fat

A question that I hear so often is, "How can I loose my belly fat for good?"

OK, I will try to answer it in this article, but first thing first. If you want to get rid of belly fat fast, then the first thing you should know is the exact reason why you have a fat belly.

There are toxins in your stomach!

Studies have shown that there are shockingly toxins in and around your fat cells that make them bigger and more spacious. This is the real reason why you have an awful stomach and this is where most people get it all wrong.

How to Pull the Toxins Out, Effortlessly and Painlessly... At Home

Hence, the next right thing you have to do is of course pull the toxins out of your belly, so your fat cells become smaller and tighten together. If you can achieve this, you will definitely have a permanent flat stomach.

The good news is, now you can do just that at the comfort of your home. It's very easy to do and you also do not have to spend much time and money.

Researchers have come up with a body slim wrap that can pull toxins out of your stomach and immediately gives you inch loss.

Here are some benefits of body slim wrap:

o Easy to apply
o Gives instant inch reduction
o Target a specific area of your body
o Gives permanent results
o Eliminate damaging toxins from your body
o Help remove cellulite and stretch marks

I even received feed backs where people saw immediate belly fat reduction and lost up to 3.5 inch within 1 hour of using the slim wrap for the first time.

Exercises to Loose Belly Fat and Belly Fat Burner - Not the Real Solutions?

If you are one of those people who are still looking for the right exercises to reduce belly fat or the right belly fat burner, then after reading this fact, think again. Do not waste your time and money on something that just does not work.

Why? Because with exercises and fat burners, you do not eliminate the real problem and you will not see permanent results...

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Lose Belly Fat and Get a Flat Stomach in Less Than 30 Days

Want to get rid of your stubborn belly fat and get a sexy flat stomach? Want to do it fast... in less than 30 days? The tips outlined in this article will provide the quick and healthy fat loss solution you're looking for. Most people think that, in order to lose abdominal fat, they have to starve themselves and/or subject themselves to grueling workouts for weeks and months on end. This is simply not true.

If you really want to lose belly fat fast and get a flat tummy you simply need to stick to tried-and-true fitness principles like the ones listed below. They'll help you lose fat and inches in a very short amount of time... sometimes in as little as 2-3 weeks!

5 Steps to Losing Belly Fat Fast and Getting a Flat, Sexy Stomach in Under a Month

1. Get 100% focused. Focus all your thoughts and energy on getting rid of your belly fat in the fastest, healthiest way possible. Focus is a must!

2. Build momentum. Set small "mini-goals" for each day of the week. The more days in a row you achieve all your mini-goals, the faster you'll build the kind of powerful momentum needed to lose stomach fat quickly and safely.

3. Do a jumpstart fast. Kick off your healthy fat loss and cleanse/detox your body by doing a one or two day raw juice fast. This is a great way to boost your energy, reset your metabolism, and lose a few pounds really quickly and easily.

4. Avoid all processed carbs. Kick processed carbohydrates our of your diet, especially all refined sugars and flours. While you're at it, cut out grain products and white potatoes for the time being. After you've lost your belly fat and gotten the flat stomach of your dreams, you can start rotating/cycling healthy starchy carbs (whole grains, oatmeal, baked potatoes, etc.) back into your diet.

5. Do interval-based exercise several times a week. 3-6 times a week do a short, intense workout based around interval (short bursts of high-intensity activity with short rest/active recovery periods between them). This kind of exercise burns belly fat while causing your body to produce powerful steroid-like hormones that burn fat and build muscle even while you're sleeping.

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