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.


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Burn Stomach Fat the Lazy Way - How to Reduce Stomach Flab While Lying in Your Bed

Here's how to burn stomach fat the lazy way. Basically, I'm going to show you how to reduce stomach flab while you lie on your bed. Only takes a few minutes a day too. It's easy, quick, and you can do it while you watch tv. You don't have an excuse to NOT do these!

How to Reduce Stomach Flab

1. The "hot hands" belly rub

This is what you do...

Rub your hands together. Do this for 25 seconds or whatever. Just create some kinetic heat on them. Then, while you lie down on your bed, rub circles around your belly button. Do this for 20-30 seconds.

Then stop... rub your hands together for another 10 seconds... and repeat. Do this for a total of 2-3 minutes, twice a day for best results.

Once in the morning and once at night.

The theory behind why this works... the heat from your hands basically burn off fat cells in your stomach. The heat passes directly past your skin and into the fat cells.

The heat basically burns them alive. They don't like heat. Now, it'll take some time to get rid of all the fat cells doing this, but repeated exposure to this type of heat will eliminate and burn the stomach fat out.

2. The isometric ab squeeze

This helps to flatten your abs. What you do is tighten up your abs and squeeze them together. As hard as you can. Then hold for as long as you can.

Release, rest a few seconds, then repeat. This also can be done while lying on your bed. I suggest you do it for 3-6 minutes a day, depending on how quickly you want to solve your belly fat problem.

If you want to burn stomach fat without having to do much of anything, I can't think of a better way to reduce stomach flab as fast and easy as with these 2 techniques.


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Top 4 Exercises to Lose Belly Fat Fast

What are some of the healthy ways to lose belly fat? Is belly fat reduction through exercises cost effective? If you are one of those who want to get rid of belly fat, there are various ways on how you can achieve a flatter tummy and that can be done weight loss workouts and eating the right food. Nowadays, with the numerous food options, many just consider eating whatever they desire without knowing their provided nutrients or effects to their bodies. That is the reason why many end up gaining more weight. Fortunately, there are now tons of options on how you can drop extra pounds. Some consider supplements. However, not all get their desired results. For this reason, some end up frustrated and depressed especially when trying to lose belly fat fast. There are several exercises to lose belly fat in a quick manner. Some of these are:

1. Cardio Exercises

Cardio exercises enhance increased lung volumes and one of the common cardio exercises that is considered by many dieters is aerobics. With this, fat loss can be achieved in no time while improving your cardiovascular health. If you can't do aerobics on your own, you can join a particular group of persons who also aim to lose belly fat for you to be motivated and determined.

2. Strength Training

If you like to gain muscles while losing weight, combining your exercises with strength training can be a good idea. In this training, you will be able to form beautiful abs and muscles, which can give you more benefits in the end. Strength training is an important fitness program that reduce body fat, increase lean muscle and burn calories more efficiently. This is because more muscle mass gained enhances the burning of more calories, which then controls weight gain. Common choices of strength training for weight control include push-ups, abdominal crunches, pull ups and leg squats. Others are free weights like barbells and dumbbells.

3. Bicycle Exercise For #Healthy Weight Loss

This is perfect for those who want six pack abs. For you to do this kind of exercise, you must get into the supine position and your hands must be at your head's back. Then, bring the knees to your chest while you are lifting shoulders off the exercise mat. After that, bring your elbow to your knee when straightening your leg. For best results, you can do one to three sets with twelve to sixteen repetitions.

4. How To Lose Belly Fat Through Exercise Ball Crunch

In this belly fat workout, you will need an exercise ball. Also, when compared to other exercises for losing belly fat, your abdomen will do more exerting. But, your whole body is still needed for stabilizing. For you to do this, prepare the ball and lie on it with lower back that supports your body. Place your hands behind your head. Then, lift your torso off the ball and contract your abs to pull your rib cage's bottom towards your hip. This exercise is like curl ups. But, the only main difference is that you're using an exercise ball.


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Fruits That Burn Belly Fat

Fruits are often talked about on both ends of the weight loss spectrum. Are there really fruits that burn belly fat? Some people argue that eating a lot of fruit can be bad for fat loss due to the high amounts of sugar contained in fruit, while others boast that while fruit may be high in sugar and overall calories, the nutrients contained in fruits overpower the negative effects of the sugar. In my opinion, both sides have valid points.

Just Eat A lot of Healthy Foods, Right?

Eating "healthy" foods like fruit is a great start to any good diet. Diets full of processed and artificial ingredients are not healthy, and should be consumed in small portions, if at all. The healthier foods have higher levels of good-for-you things like antioxidants, flavonoids and vitamins. It goes back to the comparison between donuts and chicken. Eating 100 calories worth of blueberries is a lot better than eating 100 calories worth of candy.

What's The Problem with Fruit?

The problem with fruit is that it IS high in calories, more specifically sugar. If you sit around eating fruit all day, you'll probably end up gaining weight, because, while all sugars aren't exactly the same, consuming a lot of fast absorbing carbs, like sugar, often leads to fat storage.

In other words, eating too much "healthy" food is still a problem, because over-consuming calories will lead to weight gain. This can be offset with a proper exercise program, but always remember, while all calories are not created equal, too many healthy calories is still too many calories.

So, Are There Actually Fruits That Burn Belly Fat?

Kind of. Many fruits have higher levels of flavonoids, and in a 14 year study, participants who consumed more flavonoids saw less of an increase in belly fat. It's important to note that most foods higher in flavonoids are also healthier foods, like fruits, veggies and tea.

Here are some fruits that are higher in antioxidants, low-moderate in sugar, and high in fiber. Stick to these in moderation and you might just start to lose belly fat.

1. Bananas

2. Pomegranate

3. Blueberries, Raspberries, and Blackberries

4. Apples

5. Pears

6. Grapefruit

Eating clean is always a great place to start when it comes to weight loss, but you always have to remember that too many healthy calories is still too many calories. Monitor your portions and stick to non-starchy carbs like these fruits and veggies and you'll start to see progress.


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How to 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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Lose Pot Belly - 10 Steps to Lose Your Pot Belly and Have a Flat Lean Stomach

Every second person is sick of the stomach fat and bulges around the waist. We are so much indulged in work that we forget about the trauma faced by our body. We keep on eating junk and increasing weight. So if now you have made up your mind to lose pot belly and have a flat lean stomach, you are welcome.

Here are 10 effective steps to lose pot belly and have a flat lean stomach:

1. Positive attitude and commitment towards the goal set by you is very important if you really wish to have a flat stomach. You can never shed those extra pounds if you are not dedicated to the program opted by you.

2. Stop eating junk food immediately if you wish to lose pot belly. Make a daily food chart for yourself. You don't necessarily need to make a diet plan but indulge health food in your diet like green vegetables, proteins, minerals.

3. Walking is very good for attaining a flat lean stomach. You must go for walk every morning for half an hour. Try to walk as much as you can if you can't make up for morning walk.

4. Stop eating white bread and instead eat brown bread. White bread is a refined product and leads to huge pot belly. It is not even considered healthy.

5. Only use egg white for making egg dishes like omelet's, boiled egg. The yellow part of egg contains a lot of fat, where as egg white has low fat content.

6. Many people think that skipping meals is a solution to pot belly. Let us make it clear that skipping a meal can never give you a flat lean stomach. It is advised that you take 3 meals a day and on proper time.

7. Drink warm water with some lemon juice mixed in it. This remedy is very popular in burning calories. You can really get benefited and lose that pot belly to get a flat lean stomach by this drink.

8. Keep on checking your weight and maintain a record to boost yourself.

9. Hit a gym 4 times in a week. Proper workout can really help.

10. Do abdominal exercises like crunches, stretching etc and take aerobics classes. Both are equally helpful in reducing pot belly.


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How to Lose Belly Fat Desperately Fast in 3 Weeks?

Most of the over weight individuals are pretty much desperate to lose their belly fat quickly & safely but do not know what steps to be taken. Since we have to get rid of this problem, top priority needs to be given to burn those extra calories in our body. This can be easily accomplished if we consume the right type of food & stick to an exercise regimen to keep ourselves healthier in the long run.

Lots of miracle formulas have been cropping up on a daily basis that gives us vague promises regarding ways to lose your belly fat. They are only false promises & cannot be trusted. On the other hand, starving or taking some blunt foods needs to be avoided to lose our belly fat. Those unusual steps will only lower our body's metabolism but can add some weight to our body rather than trimming it.

Reducing our sleeping time would help us lose our belly fat is one of the greatest misconceptions among overweight individuals. This is far from reality. Such a step will not only reduce our body's metabolism but also make us unhealthier. This would also reduce our energy for doing the belly fat exercises.

Most of us think that targeting the abdominal area while doing exercises will help us to lose our belly fat but that is far from truth. Performing even a hundred crunches as well as rigorous exercises will not give any satisfactory results with regard to losing our belly fat. It is also proved that it may be pretty impossible to burn the fat in only certain area in our body but needs to be accomplished to the entire body as well.

The real problem that needs the solution is that whether our belly fat can be lost or burnt in a quick & efficient way. This can be achieved if we can show sheer commitment, self-determination & motivation in transforming our eating & drinking habits. Change our sedentary life style is considered an important step. Another step that is advisable is that we can aim for 4-5 small meals rather than opting for 3 big meals. It is also recommended to eat moderately rather than heavily. Some of the best-recommended products for our diet seem to be vegetables like carrots, cauliflower, broccoli, tomato & nutritious fruits like strawberry, lime & oranges.

We cannot lose or get rid of belly fat just by following one type of exercise but a combination of 4 or more relevant exercises. For best possible results, we can have brisk walk or jogging in the early morning for at least 30-45 minutes daily. It is good to go for cardio vascular training for 30 minutes & the next 30 minutes for lifting weights and crunches. The cardio vascular training will help us in a long way to lose belly fat along with shaping our abs appropriately. On the other hand, strength-training exercises will help us to lose our belly fat & extra calories on a daily basis.

Losing belly fat is one of the greatest achievement for any over weight individuals who are desperate to get rid of this problem. The secret of achieving this challenging task lies in sticking to specific diet and performing exercises on a daily basis.


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How to Burn Belly Fat and Great Ab Workouts

Belly fat - we all know it, and we all hate it. Unfortunately, in addition to being unsightly and making skinny jeans extremely difficult to wriggle into, belly fat is also dangerous.

Here, we'll review what causes the body to accumulate abdominal jiggle, as well as how to burn belly fat.

What Causes Belly Fat?

Unfortunately, the epidemic of tummy fat is a very dangerous one. This type of fat has been shown to be an indicator for heart disease, stroke, diabetes and many other debilitating, chronic and lethal conditions.

The composition of abdominal fat is the same as other fat. The differences lie in how and why the body creates it. Those differences are also the reasons why abdominal fat is such a health hazard. Learning how to burn tummy fat has a lot to do with realizing why it's there in the first place.

Insulin Resistance

Consuming high amounts of sugars and refined carbs are very common causes for insulin resistance. Due to insulin's extremely complex role in the body, one of the side effects of insulin resistance is the accumulation of fat. This can occur even if the rest of the body remains at a healthy weight.

A great first step is replacing some of your sugary or carb-laden foods with protein-rich options. Try to take in at least 30 grams of protein per day. You won't feel hungry, and your metabolism will speed up. Learning how to burn belly fat has a great deal to do with overall health, and that includes a high-functioning metabolic rate.

General Obesity

If total-body obesity is the case for you, then the tried-and-true methods of eating better and exercising more are your first - and most vital - steps when it comes to how to burn belly fat.

Excess Stress

Believe it or not, your stress levels have a direct effect on belly fat! When we are chronically stressed, our bodies and minds to into a type of 'survival mode' passed down from our earliest ancestors. Part of that survival mode includes packing on fat reserves, and the body's favorite place to do that is the abdomen. The more we stress, the more they accumulate, until finally we're stressing over our stress-related abdominal fat! It's a vicious cycle, but thankfully one that can be stopped with the right tools.

Relaxation is different for everybody, but if you're chronically stressed, finding what works for you is one of the best investments you can make in your physical and mental health. Yoga, meditation, prayer, spending time outdoors and sports are some simple and easy options to try.

Blast it Off!

How to lose belly fat fast is one of the most common fitness questions. While the overnight six-pack is still just a fantasy, there are concrete steps you can take today. These steps, if followed faithfully, will whittle down that waistline.

Your first step involves diet. Find a reasonable and enjoyable eating plan, based on your health, medical needs and preferences. Remember to avoid sugars and processed carbs while focusing on proteins, fruits, vegetable and whole grains.

Your next step is finding a cardio. There is no such thing as spot-toning - you must burn fat all over your body in order to tackle that stubborn abdominal fat. Check with your local gym to see their options for beginner cardio classes and workout buddies for accountability.

Creating a Commitment

Your abdominal fat didn't appear in a day, and it won't disappear that quickly either. However, if you commit to a healthy eating and exercise plan, you'll be surprised just how quickly those stubborn fat deposits will burn off.

Learning how to burn belly fat isn't difficult - sticking with the solutions can be. Enlist all the help you need and remember to check with your doctor regarding any changes to your diet or exercise regimens.


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Five Quick Steps to Lose Belly Fat

With issues of health, environment, and personal well being rising all over the world each day, it's not surprised that people tend to be more concerned about their health every day. As a result, losing weight has become a popular personal goal.

But more than that, one of the main reasons why people want to lose their body fat is to scrape off that belly and turn them into ripped abs. Many people see this as a sign a body that's well taken care of. Plus, people will slim abdomens look good.

Here we're going to take a look at five easy to follow steps in achieving just that. They're the most common methods that are employed by experts and amateurs alike. These steps aren't exactly your overnight solution to losing belly fat, but they are things that you can easily do.

One: Eat more.There are so many variations of dieting that you can find, but there are only few that are geared towards scraping off the fat on your belly. If you've read Liz Vaccariello's "The Flat Belly Diet", then you'll know why it's become so popular among dieters of this field.

The particular diet mentioned above revolves around MUFAs - monounsaturated fat acids that take out belly fat. These acids burn the fat right after your meal. Olives, flaxseed, sesame seeds, sunflower seeds, and nuts as well as their natural oils are rich in MUFA. The good news is that you can even get the stuff from dark chocolate.

The diet prescribes a daily intake o f 1, 600 calories, 400 of which should come from MUFA.

Two: Deflate.Don't you just hate it when your belly makes you look like you're pregnant? It not only looks bad as it protrudes out of your physique, but it also gets in the way of most of the clothes that you wear, like jeans. Moreover, bloated tummies only get in the way of so many things. Bottom line is, they're very inconvenient to drag around with you.

The trick is to follow the Flat Belly Diet's 4-day eating program - this will at least slim your tummy by as much as 5 inches and 7 lbs.

Three: Work Out.That belly isn't just going to magically disappear overnight. While observing the proper diet will work, you need to nudge your body a little bit more to get significant results. Taking up walking for half an hour a day is a good start. Sweating it out each day with jogging isn't so bad as well.

Four: Tone your abdomen.Once you can work your way up to longer walks, you should move to more intense types of workouts. Don't forget that you're targeting the belly fat, so you need to determine which exercises affect the abdominal muscles the most. Remember, if you develop your abs, your tummy fat will eventually have to leave.

Five: Take it easy.Sometimes all you need is some R&R to prevent your belly from bloating. Stress causes your body to produce a hormone called cortisol, which makes you more active, but causes your blood sugar to rise as a side-effect. All that added sugar will turn to fat if unused.So don't overexert yourself.


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How to Lose Beer Belly Fat - 3 Simple Steps to Get Rid of Fat Fast

Typically many men and some women will develop a fat beer belly during their late twenties to early thirties. You may suffer from the condition due to a lack of exercise, excessive alcohol consumption or by literally overeating. The latest research tells us now that you can indeed take a few simple steps to lose beer belly fat fast.

A sufferer of this condition wanting to lose beer belly fat may endure water retention, constipation and a sheer lack of self confidence. And it may also cause havoc with a intimate relationship. Here are the 3 steps to lose beer belly fat:

Step One

Forget about doing crunches or buying ab equipment, it will not work. To quickly get rid of fat you need to remove fat from your entire body not just your beer belly. Get active and move in any which way you can. The best and most effective method to burn fat is to use free weights or hand weights. Tins of food will do as long they weigh something. And in your case this is better than nothing at all. Don't worry too much cardio because the quicker you build muscle the more calories and fat you will burn naturally.

Step Two

What are you putting in your mouth? Pay particular attention to this one. Nutrition is the first place to start to get rid of beer belly fat fast. Essentially you need to cut down on the carbs and processed fats. Such as margarine and vegetable oils. Instead opt for natural sources of fats from meats, pure butter and olive oils. The secret to losing even more fat is to rotate the amount of food you eat at each meal. This is very important because it will also speed up your metabolism and in turn burn more fat than eating several small meals throughout the day. By doing this you can lose up to 9 pounds during the period of 10-11 days. Don't forget to move and exercise as this will really nail it home

Step Three

Get yourself a meal generator to organize your meals and calculate the rotational basis of calories. This is vital to the entire 3 step method. The meal generator will give you a mixed variety of foods based on your personal requirements. It will save you time and a whole heap of money. You get the most remarkable results by using the meal generator for 11 days then breaking for 3 days to eat what you ever you desire. Then you simply start again to target another 9 pounds. In less than a month you could quite possibly lose around 18 pounds. To access the complete meal generator and program click the following link below.


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How To Lose Belly Fat In 6 Simple Steps

There are countless different methods, diet plans, programs and products by which you can lose your excess belly fat in a short time period. Obese and overweight people look out for several diet plans, weight loss programs and workouts in order to reduce the dimensions of their stomach. According to the medical researchers, there is no single way to lose or burn belly fat. You can combine various weight loss strategies if you want to enjoy some fruitful results in double quick time. You can combine your diet plan with some effective workouts. You need to put in some sincere efforts in this regard.

There are many basic methods by which you can lose your belly in a safe and healthy manner. Further in this article, I will tell you 10 simple steps by which you can lose your excess belly fat and get a flat tummy.

1. Alcohol contains a lot of calories per gram. Consuming a lot of alcohol can contribute to your belly fat buildup. You need to limit your alcohol intake if you want to reduce the dimensions of your abdomen region.

2. Aerobic exercises are considered to be extremely effective in burning of excess belly fat and calorie clusters. You can undergo cardiovascular exercises as it is great for burning the excess belly calories. Activities such as jogging, cycling, swimming and running are the best forms of aerobic exercises by which you can restore your ideal body weight.

3. Most of the people overlook anaerobic exercises but I would like to tell you that anaerobic exercises such as resistance training and strength training can help you to burn belly fat more effectively. You can include some intensive anaerobic workouts in your daily routine if you want to lose your excess body fat in a safe and healthy manner.

4. If you want to reduce the dimensions of your round stomach, then you must avoid junk food and processed food items at all costs. You can switch over to green, leafy and fresh fruits and vegetables. You can also include protein rich food items in your daily meal. Your diet should consist of whole grains, lean meats, fruits, vegetables, nuts, legumes and low fat dairy products. You can also consider taking a mineral or vitamin supplement daily.

5. According to the medical studies and research, all fats are not at all harmful for our body. Unsaturated fats are extremely useful for our body. You should not avoid the fats that are present within nuts, olive oil and fish. You must always avoid fats that are contained in oily food products.

6. You must eat more and more belly fat burning food items such as eggs, oatmeal, lean meat, beans, protein powders and protein rich foods. You can also increase energy level of your body by consuming such food products daily. You can consult an expert dietician also in this regard.

Well, these are the 6 simple steps by which you can lose your excess belly fat in a safe and healthy manner.


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How To Get Rid Of Belly Fat - 5 Damn Easy Steps To Start Now!!

This is something no one wants really, but it's like "I can't help it" thing. Accumulating fat around your tummy/belly just isn't going to seem good. In fact, it's a thing of disgust for many of us... and yet, we find so many people with fat round "capon" bellies (as some great poet said!)

If you are really serious and surely want to get rid of belly fat, I'm sure this article would be of tremendous use to you. After all, belly fat isn't a prize!!

There are five simple, (and I mean it) darn easy steps to getting rid of belly fat. You could, in fact, call them the first steps to the "get rid of belly fat" game. And yes, they are really simple.

Let's get started...

1. Reduce Thy Calories
This is one of the best ways to plug the growth of fat around your tummy. The equation is darn simple again: Stop your intake, the fat is automatically stopped from growing out big.

You don't have to go on a two-day fasting to reduce your calories.It is just a matter of taking what is just necessary and taking low-calorie diets. You can find a hell lot of info about that on the internet. Contrary to what other say, low calorie diet always helps. Especially in reducing the belly fat.

2. Beer Belly
Drink a lot? Socialize a lot? Well, that's where the whole thing about beer belly comes in. Drinking a lot of beer leads to what they call beer belly, and that might be one of the reasons you got a fat belly.

Remedy? Believe me or not, stopping drinks all-together has helped countless number of people all the time. I would not directly suggest you stop drinking, but reduction is a great step. This will definitely get rid of your belly fat.

3. Sweet Sugar?
Sugar-rich foods, like sweets etc. are dangers in disguise. You just seem to consume so little of them, and when the doctor says sugar-foods are bad for you, you are stunned. The fact? Sugar-laden foods are always contributing to something - fat belly!!

If you are really serious about reducing the diameter of your belly, you have to avoid eating these sugar-stuffs. Dropping them altogether will definitely help!

4. Exercise A Bit
You were just hoping I would not say that, right? Sorry, but the fact is fact: You need regular exercise to keep your body trim - and it applies to your belly too. By exercise, I do not want you to enroll into a hi-tech gym and waste two to three hours every day.

Exercise could just be something like a regular walk with some mild movements of your arms and legs. You could even perform some very basic movements that would go a long way in getting rid of your belly fat.

5. Gather Info
Be aware all the time. Self-awareness is something very basic and yet so many people stray away from. There's a ton of info on the net you can learn from. You could even read books, enroll in courses like FatLoss4Idiots(http://tinyurl.com/2pt6ak) or best: join forums, discussion groups and all those and learn from others.

If you commit yourself to do these things regularly, and perform a good job at it, I'm sure, you'll get rid of your belly fat within a really short time. The only thing required is, patience and practice.

Good luck in your task!


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Burn Off Belly Fat - 4 Simple Steps to Lose Belly Fat and Flatten Your Tummy

Most people think that, once you have got it you can't get rid of belly fat. No matter how hard they try, sit ups after sit ups, fitness DVD's piling up in the cabinet, it just won't budge. The thing is....most of them are failing simply because they are doing things totally wrong. Losing tummy flab is much easier than you think, just follow these 5 simple steps to burn off your belly fat and flatten your tummy in no time.

Step 1 - Change the way you eat.

This doesn't mean go on a diet, it means eat better food, eat more smaller meals, and cut out the junk.

Getting more fresh fruit and vegetables into your diet on a regular basis is essential for burning off belly fat. Grilling and steaming food instead of frying is a much better option for losing tummy flab and flattening your stomach. You need to eat smaller portions more regularly. This helps your metabolism digest your food and extract the nutrients in a more efficient way. It also stops you from overeating through feeling hungry and then your body fails to burn off the fuel properly.

Step 2 - Proper Exercises.

Most people trying to burn off belly fat and flatten their tummy go about it completely wrong. They have heard that doing 100's of sit ups every day gives you a perfect six pack. If you think the same you couldn't be more wrong. Sit ups are proven to damage the lower back muscles and cause more harm than good. Crunches and leg raises, on the other hand, are the perfect way to tone up your tummy muscles. Laying on your back with your knees bent and just raising your head and shoulders will tone your upper stomach muscles safely. Leg raises tone your lower muscles. 10 minutes per day, combining both exercises, will flatten your tummy with ease.

Step 3 - Work up a sweat.

Crunches and leg raises alone will not burn off your belly fat. They will flatten and tone your stomach muscles but there will still be a layer of belly flab covering it all up. Doing 20 minutes of cardiovascular exercises 4 times per week will burn off that tummy fat as you flatten your stomach with crunches and leg raises. Skipping or simple aerobics are ideal but you can do anything you like so long as it generates a good sweat to burn off your belly fat.

Step 4 - Be Patient.

You have seen the adverts of people who transform their bodies into perfection in 4 weeks, or those who lose half their body weight in a month.....Well what they don't tell you, is that nearly all of them are back to square one or worse, just as fast. This is because they have almost killed themselves trying to reach their goal so quickly. The body and mind cannot sustain the amount of intensity required to achieve such results in such a short space of time. Just look at actors who train up quickly for a film role then you see them in the magazines all bloated and out of shape. Be patient, do your regular exercises and maintain your healthy diet and you will burn off your belly fat and flatten your tummy, and keep it that way for life.


Burning off your belly fat and firming your stomach is not as hard as you may think. With the proper diet and regular steady exercise you will lose your tummy flab and flatten your stomach in no time and keep it that way forever. Visit http://therightplace.weebly.com/easy-ways-to-flatten-your-tummy.html to discover the facts and learn how to lose your belly fat for good.

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How To Reduce Tummy Fat: 3 Steps To Success

If you are interested in how to reduce tummy fat, you should understand that there are several simple belly fat burning exercises that may assist you in achieving success in your endeavors. There are several individuals that pursue weight loss with the impression that to be truly successful they must engage in hours upon hours of intensity in the gym. However, this is a misconception among many. There are many exercises to reduce tummy fat that you actually perform on a day to day basis that may benefit you in eliminating fat in and around the stomach. In this guide, you will learn about the most simple of these exercises.

Step: 1

The first thing you should focus on when learning how to reduce tummy fat is walking. Each of us typically walks quite a bit each day. If you are interested in eliminating fat from the body, it is best to pick up the pace just a bit. Many refer to this as "Brisk Walking". When it comes to cardiovascular exercises, this is considered to be one of the best options. If you want to drop unwanted pounds, the best strategy is to ensure that you walk at a fast rate of speed for approximately a half hour on a day to day basis. You will quickly find that the unwanted pounds start to drop quickly. You will also find that the body becomes toned and that you feel more energetic overall. As you increase in speed, pick up to a small jog. Eventually, you will come to the point where you can run to lose abdominal fat.

Step: 2

The next popular exercise that is effective in eliminating abdominal fat is aerobic based exercises. Not only is aerobics simple, it is also a lot of fun. This type of exercise consists of simply engaging in various types of physical activities on a consistent basis. However, it does not mean that you participate in exercises that are considered to be intense. In fact, it is just the opposite. When you are learning how to reduce tummy fat for men or women you should engage in this form of exercise, the oxygen within the body is increased. There are several different exercises that may be considered to be aerobic in nature. These include walking, swimming in an assortment of environments, riding a bicycle and even dancing rhythmically to music. If you enjoy variety, aerobic exercise is the way to go.

There are many different types of sports activities that will allow you to successfully learn how to reduce tummy fat. You may choose to engage in training exercises that will prepare you for certain types of sports or you may choose to engage in the sporting activities directly - the choice is yours. Sports such as tennis, baseball, basketball, football, volleyball, soccer, and badminton are extremely physical and will permit you the opportunity to shed unwanted pounds quickly. If you experience complications in staying motivated while dieting and exercising for fat loss, you will likely find sports a beneficial option due to the fact that teams which offer high levels of support are often a part of the sporting events that you will engage in.

Step: 3

There are many different ways for you to learn how to reduce tummy fat at your disposal if you are interested in dropping unwanted pounds. The best strategy is to combine the exercises outlined in this guide with an effective fat burning diet that consists of foods such as fish, citrus fruits, vegetables that burn fat, and meats that are considered to be lean but high in protein. If you engage in an assortment of exercises and combine those with a nutritional diet, you will quickly learn the secrets for how to lose belly fat for men and women. Not only will you look great, but you will feel better than you ever have and experience an increased level of self esteem.


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Lose Belly Fat - 4 Steps and It's Gone

One morning you wake up, get out of bed and head to the bathroom. You look in the mirror and
scratch your belly. You notice your belly begins to jiggle, and wont stop jiggling. Now you're
concerned and you realize that you need to know How To Get Rid Of Belly Fat. Anyone ever ask how
far along you are? I know I'm sorry, this is not the time for jokes this is a time for action! So you
have a beer gut, belly fat, tummy fat, beer belly, spare tire. There are so many different names for
that mass you have been working so hard to acquire. With so many names are you at all surprised
that this is a national obsession?

Lets start off by setting a goal, we're going to eat healthier, eat less than we normally do, and every
now and then when we are feeling good get down on the floor and knock out a few sit
ups/crunches then go back to watching television. It sounds really easy; in fact it is really easy!
Most Americans trying to lose belly fat jump on this bandwagon and find them selves following a
system that just doesn't work. You cannot target one area of your body and expect to lose the fat. It
doesn't work like that. Building muscle will burn fat but it will not kill that layer of flab. What will end
up happening is if you target just one area of your stomach you will have amazing abs that you cant
see. So what is the answer? Anaerobic exercise "weight training" and aerobic exercise "running,
walking, swimming" and a healthy diet will all help trim away that needless belly fat. Luckily for you I
have some dietary steps you can take to relieve yourself of that belly.

Step 1. Reduce Calories: The best way to burn fat is to cut the calories. But be sure not to get out of
control, like starving yourself. Just cut back and read food labels before purchase.

Step 2. Quit drinking Alcohol: Drinking alcohol especially beer is like consuming dead calories.
Bloating can also accrue if over consumption occurs.

Step 3. Less Sugar: Sugar is burned for energy, sugar found in junk food and sodas burns rather
quickly, where vegetables and fruit sugars burn slowly. However, if you are not using energy to burn
these sugars over time these sugars will turn into body fat.

Step 4. Exercise: Walking, running, swimming, jogging, attending a gym, are all great ideas. The
reason is if you are staying active you can almost eat whatever you want! Why? Because your body
is burning everything you take in. Staying active is a key to getting rid of belly fat.

The catch is you have to do this. If you are really serious about losing your belly fat you will have to
follow these suggested steps. I also suggest joining a gym to work on all of your muscles and not
just the problem areas. I would also suggest a good daily aerobic workout routine to burn your
extra fat. For extra help visit Burn The Fat, Feed The Muscle for a proven program that works!


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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.


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3 Steps to Lose Belly Fat and Tummy Fat

Here is the practical, secure three phase program to get rid of belly fat and weight.

1. Cardio Exercise

Cardio exercises are the best and effective easy way to reduce your belly fats. How to do it? Just walk; it's more than enough to get rid of ugly belly fat or over weight. Walking is one of the best cardio exercises; it's a traditional way too. If you don't find good place near your home, just walk around your home, garden and even your corridor, wherever you like, remember just you have to walk. You can easily reduce belly fat by walking up to 30 to 45 minutes a day; moreover you don't need to walk much faster. If you don't like to walk, just take a bicycle ride, jog, or anything as you like to do, but just have to train your body each and every day without fail. Whatever you do, just do it effectively and daily.

2. Training Program

Resistance training program has several advantages to reduce your fat levels, which was proven by recent scientific research and surveys. Building muscles will not cause any damage to your health and body. Moreover muscles do well to us; muscles burn more calories which no other practice can do. It's simple to explain, muscles need calories as its fuel and burns them rather quickly. The more muscles you have, the more calories you can burn. You don't need to become a heavy weight champion, but increase a few pounds of lean muscle which is really going to workout your belly problem. Whether you are a man or women it doesn't matter, building muscles will dramatically remold your body and reshape your belly region.

3. Healthy Menu Choices

It's really hard to control our hunger, or even we can't starve. Diet is a process of intake of healthy and good foods. But many think that we need to do fasting if we want to follow a diet plan. Bad choice of food yields deposition of fats in the belly region and hence the development of belly fats. Consume healthy foods and be conscious in selective food with high content of proteins, vitamins, and minerals. Eat lots of fresh fruits, whole grains, and plenty of vegetables. The best choice of foods, routine cardio training and resistance training program will together effectively and dramatically reduce your belly fat and weight. Moreover, you can be more energetic, healthy, and looks great. However belly fats can't be removed overnight as it was not developed overnight. Consistent and routine practice with focus will effectively reduce your belly fat and weight.


Free Exercise Videos and Advanced Diet Tips to Lose Belly Fat

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Checkout the website now and choose 3 to 5 different exercises of your choice and do it regularly. Also follow the diet recommendations in the website and see how you lose your belly fat in just one month from now. Get advanced tips on how to lose belly fat now and get rid of belly fat in just one month.

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Toning the Stomach - Swimming Exercises to Give You a Trim Tum

Swimming laps using your preferred swimming stroke can help you achieve a toned stomach. Each and every stroke makes use of different muscles in various ways. However, it is really important that your entire body be well-toned so you can achieve a toned stomach. Butterfly, back, and breast strokes are just some of the most preferred swimming strokes.

One other swimming exercise for toning the stomach is walking in water. At the shallow portion of the pool, walk across by lifting the knee up towards the chest while keeping the back as straight as possible. Focus on tightening the muscles of the abdomen every time the knee is lifted up to the chest.

Performing leg lifts at the deeper part of the swimming pool can also help tone the stomach. Plant yourself firmly at one of the pool walls making sure that your head is placed comfortably above water. Begin lifting one leg up to your chest at a time. Alternating between each leg lift as fast as possible will really exercise your abdominal muscle.

Begin treading water in the deep portion of the pool for at least a minute making sure that you do not stop while doing this. Take a brief rest for a minute and repeat this exercise at least 5 times. Water treading not only gives the entire body an excellent workout, but it also tones the stomach muscles if they are kept tight during the entire exercise.

On the other hand, you also need to make sure that the swimming pool is clean before you begin your exercise. There is no point in keeping your body healthy when you are going to swim in unclean water. You can keep the swimming pool clean using pool chemicals.

Pool chemicals are often used to decontaminate and keep the pool hygienic. The most common pool chemical is chlorine, which is very important for water purification and disinfection. If you are using a public swimming pool, then the chlorine used is normally in the form of hypochlorous acid while private swimming pools use sodium hypochlorite. Whichever, form of chlorine is used, making sure that pool chemicals are properly stored and kept out of harm's way should always be kept in mind.


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How to Get a Toned Stomach in Two Weeks

It's that time of year when the tank tops and bikinis come out and you're probably wondering how to get a toned stomach in two weeks for that boat party of summer reunion. There are a few simple steps you can do to get a toned stomach quickly so you can look great at that upcoming event.

The most important step would be to lower your sodium intake pronto. Excess sodium causes you to bloat and will definitely make that belly look like you just finished a Thanksgiving meal. A little sodium is necessary for healthy, so to get that toned stomach the key is to cut back. Most of us are getting too much sodium in our diets anyways so it wouldn't hurt your health either. Try to get around 1500 - 2300 mg of sodium each day and no more. Some easy ways to cut back on sodium include:


Avoid eating out. Most fast food and even sit down restaurant food is loaded with sodium. It's used to preserve the meats and added to almost every side on your plate. If you do go out to eat opt for fresh veggies or fruits without sauces and ask to see the nutrition data of your food and find ones with lower sodium.
Watch those pre-packaged foods. Many pre-packaged foods such as soups, boxed dinners, and frozen dinners are loaded with sodium. Sometimes one package can have more sodium than you should eat all day so be very careful and be sure to check the label even if it says "low sodium". Instead, opt for fresh foods that will mostly only contain naturally occurring sodium.
Deli meats, hot dogs, sausages, and frozen, packaged meats are right up there with pre-packaged foods. Stay away from these high sodium foods and instead opt for fresh chicken breast, turkey breast, fish, or lean beef that has not been frozen. Trust me the de-bloating will be worth it.



Ok, I talked about sodium first, because sorry, you're just not going to lose 20 pounds of fat off your stomach in two weeks, but it doesn't hurt to start losing some weight if you need to. You could lose around 4 or 5 pounds if you got super strict with your diet and exercise program, and every little bit counts when you're trying to tone that stomach.

So start by choosing healthy foods. Cutting out a lot of the foods mentioned above will put you on the right path to eating better anyhow. Load up on fruits and veggies, lean meats, low fat dairy, and whole grains. Hey, it's only two weeks so I know you can give up your sweet tooth or coke habit for that long.

Lastly, step up those workouts! You may need to add a little more cardio or another day of full body weight training to get that little layer of fat off those stomach muscles. The sooner you start the better. So get in the gym for the next two weeks and start burning it off. Maybe you'll see just how toned your stomach can get in two weeks and you may want to keep working at it even after the big event.

So there's your answer to how to get a toned stomach in two weeks. Get started NOW!


Would you like more tips on getting in shape and toning that body?

Be sure to visit my Women's Fitness Blog where you can read the latest posts on staying in shape and sign up to get your FREE copy of 7 Fat Loss Secrets Revealed.

Article Source: http://ezinearticles.com/expert/Becky_Fox/345342

How to Get a Flat, Tight Stomach? Steps to Get a Toned Stomach

A flat stomach is a hallmark of good health. Most important thing to get a flat stomach is gathering of the right information. Getting a toned stomach is a three-step process.

-Proper diet: Proper diet selection is the first and foremost step to get a toned stomach. You should consume foods rich in fiber. As an appetite suppressant fiber prevents you from eating more. It also cleanses colon and thus helps you in your weight loss mission.
Fruits and vegetables, such as acai berry, apple, banana, aloe vera etc. are popular sources of fiber. You also need metabolism boosting foods.

-Burn fat all over your body:
Doing hundreds of sit-ups, crunches or work out with fancy exercise equipments alone will not deliver you the coveted stomach. Fat is not stored on any particular part of our body. So working on any specific part will not give the desired result.

You need to get rid of the fat all over your body. Start with any cardio exercise: walking, running, jogging, swimming, or cycling. These will increase the heart rate and boost metabolism. Higher metabolic rate burns more calories and eliminate fat.

-Right stomach Exercise: Top abdominal exercises are:

Sit-ups
Crunches
Reverse abdominal crunches
Leg lift

Three common mistakes people commit in the hope of getting toned stomach muscle:

-They try to get it by spot reduction: They try to achieve it overnight by doing only abdominal exercises.
-Fall prey to ab-gimmicks: Advertiser's miracle piece of ab equipments is claimed to be the quick fix solution for getting tight belly muscles. People think this device is sufficient for getting a flat stomach.
-Eat too many calories unknowingly: In the form of potato chips, soda, cold drinks, donuts they consumes a lot of calories.


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Lose a Fat Belly - 2 Critical Steps to a Flat and Toned Stomach

For some people the problem of trying to losing belly fat is more than just wanting to look good at the beach or pool or to improve their figure. For some people fat around the Stomach poses a serious health risk and getting rid of it means at least minimizing the risk for life threatening diseases.

Whatever your reason for wanting to lose weight, whether to improve your looks, self-image or for health reasons the truth about getting great abs will elude most people, and the sad reality is that most will try and fail to improve their mid-section.

In all my years of training and coaching others in the health and fitness arena and in my own personal battle with stomach fat years ago, I have learned what works and what is a complete waste of time when trying to shed the love handles or the spare tire.

Success in obtaining your sexy abs must include two critical components .

The first is diet. When I say diet I am not talking about starving yourself, this mistake will actually make it more difficult to fat in your stomach. I am taking about a proper, wholesome, nutritious and well balanced diet. A diet that is strategic in what you eat, how much you eat and when you eat. This is the first step in fat loss and the reduction of visceral fat.

Cut out all the refined, highly processed, high fat low fiber foods, and eat instead foods that are more plant based, that is your fruits, vegetables, nuts and grains. Eat your foods as close to nature as possible. These foods are very high in nutrients and fiber. Fiber is important for fat loss. We need about 20 grams of fiber a day, sad to say most western diets will only give you 3g.

The second critical element is a very strategic, well thought out exercise routine that will incorporate cardio with resistance training, which is aerobics and weight training combined methodically to kick-start your metabolism so it can burn the fat and build muscles.


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Fat Burning Book Review - My 3 Best Tips For a Weight Loss Plan

1. Learn and Benefit from someone else mistakes.

What do I mean by this! Well in my eBook reviews I notice how some authors points out some of their costly mistakes. They even go into detail and talks about all the different things that they went through trying to accomplish their weight loss goals. And the unique thing about this is there are a lot of things that many gyms and their trainers wont tell you but in my review I notice that some authors will go into detail to points out a lot of trials that they went through just to find the best solution.What I appreciated is that they even showed what traps to avoid and the simplest way to achieve your goals.

2. Learn What it really takes to succeed.

This takes into account of you losing weight and staying fit for a life time. In my eBook reviews I appreciated the Total Fitness Layout that was presented. For instance it pointed out the Fat to Muscle Ratio: Muscle Strength and Flexibility: Cardiovascular Endurance. These things are all part of getting off to good an healthy way of life. The stronger your body gets the easier it will be to fight off colds and flu systems.

3. Learn How to be successful in your weigh loss and to do it without failure.

Now this involves learning what it takes to turn on your fat burning process. Which I found to be a vary unique process which and the details that describe this process which is really simple when you stop and think about. It What it boils down to is having the proper diet alone with exercise that is done at lease 3 times a week for 30 min each time. Now how can you go wrong with a routine like that.


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3 Fat Burning Tips For Teens For Quick Fat Loss

Realize this fact - obesity plus the related diseases has raked in victims and was known to be a vicious silent killer surpassed only by smoking.

Regardless of your age bracket or your gender, you'll be a victim of obesity in no time if you don't take corrective and protective action against it.

But here's where the problem lies - children and teenagers need as much calories and carbs as they could get for optimal growth. This makes telling the difference between a healthy lifestyle and getting obese a thousand times more difficult!

BUT keep your cool, I still can help you. With a couple of tips for losing body fat meant for teens especially, you should bet set on the right track.

I know you're excited. So let's bring the practical tips forward!

Lose Weight Tips For Teens 1

Drastically cutting down on calories and carb-intake is a BIG no-no for teens and youngsters.

HOWEVER, they can get rid of the bulk carbs and fats by dropping their sedentary lifestyle and replacing with an exciting and active one equipped with physical activities that help in burning body fat.

In combination with it, steer clear from junk foods they're so accustomed to eating and replacing it with healthier foodstuffs like veggies and fruits is a MUST.

Lose Weight Tips For Teens 2

I'm not saying you're completely helpless and won't be able to change a thing about your eating habits.

You can and MUST opt for complex carbs instead of the simple ones. Complex carbs can be found from grains, rice, oatmeal, etc. and they will NOT just pack your body with energy...they are easy to burn as well which means you won't gain weight by eating them.

Lose Weight Tips For Teens 3

No matter what happens - do NOT skip meals...EVER!

Don't reason out that it's because of school, job, or hobby...doing so will only serve to weaken you physically and deprive you of the essential calories you need.

Not to mention you'll be malnourished if you do this a lot of times.

Worse, you will NOT start losing body fat as your body's metabolism will think that you're about to die of starvation and will keep the fats intact for your survival.

Totally NO weight loss for you!

Teenagers and children have a complicated structure when it comes to losing and gaining body fat and it's different from an adult.

HOWEVER, by applying and sticking to the tips given above, you can still save them from obesity and obesity related diseases which are plaguing almost everyone right now and teens included.


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Best Fat Burning Tips - Learn How to Burn That Fat

The secret to burning fat lies in the correct combination of exercise and diet. The fat burning tips being offered here will help you to discover a new method of achieving your goals of fat burning. An important thing to understand here is that each person is unique and has got different requirements of diet and exercise. Only common factor that is applicable to all groups is consistency. Results require some serious efforts and a lot of patience.

Reducing your calorie and salt intake is a good way to fat burning. Sodium levels in your body help to retain water and contribute to body fat. Thus, sodium in your body directly contributes to weight gain. Therefore, by reducing your salt intake you can keep the sodium levels in your body under control. Another source of sodium is various types of seasoning that we consume. These need to be kept under check as they add on to sodium without you realizing it.

Most of these tips appear to be too simple. However, it is these simple fat-burning tips that will contribute to maximum weight loss if you practice them seriously. Another such tip is to substitute your high calorie foods with low calorie ones. Burning fat is all about the simple difference between the calories we consume and the calories we expend.

A very effective method of fat burning is to eat nothing at least two hours before you go to bed. This simple tip can work wonders at reducing your weight. Eating before going to bed means that your body will be converting it to fat. So, remember this when you pick up your late night snack.

The other formula to reducing your body fat is to exercise regularly. Remaining active will change your body metabolism and burn fats instead of storing them. Exercises will speed up your body metabolism and hasten the burning of calories. Therefore, you will effectively lose weight.

Some good exercises to lose weight are walking, jogging, cycling, trainer workouts and swimming. Yet another good fat burning tips is to use as many groups of muscles of your body as possible. More fat will be burned as you exercise all the muscles of your body. Aerobic exercises will help you to burn maximum body fat and improve your metabolism. By developing a high metabolic rate your body, will burn fat even after you have finished doing your exercise? Fat burning enzymes are developed in the people who exercise regularly.

So the secret lies in eating properly and exercising well at the same time. This will be one of the best fat burning tips you have ever received. Remember to burn more calories than what you have consumed in the day.


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Weight Loss Tips - 7 Fundamental Tips for Permanent Weight Loss

1. Resistance training

This is the best way for weight loss and to transform your body - hands down. Strength training changes your body composition like no other exercise. Resistance training (any exercise which provides resistance to the muscles to work against - ie training with weights or using your own bodyweight) causes tearing of the muscle fibers and when your body re-builds them, they are rebuilt stronger than they previously were. You are actually impacting your body positively by introducing newer, stronger muscle, which means your body metabolism increases, resulting in you becoming more efficient at burning fat at all times.

2. Interval Conditioning

Also known as Interval training or High Intensity Interval Training (HIIT) this is intense cardio training in short, sharp bursts that revs up your metabolism and fat burning capability as far as it can go. Any exercise that is high intensity such as sprinting or jumping rope qualifies as interval training, as long as the intensity is kept up consistently for a few minutes, then decreased for a few minutes (not slowed down to a walk) then again sped up to the maximum. The main advantages of this type of exercise is that you burn calories at the work rate not only while exercising, but for many hours afterwards, even when resting.

3. Drink water - and plenty of it

This is so important, yet so often overlooked. Your body is made up of 60-70% water, your blood is almost 90% water - so your body needs this vital ingredient to function correctly, for any number of functions such as regulating temperature, transporting nutrients, for digestion, lubrication of joints, to name just a few. So replenishing lost fluids is vital for not only your body to function correctly, but also to maintain performance. Dehydration is one of your body's main enemies. Even a slight drop in your hydration levels decreases muscular and aerobic endurance significantly. It doesn't take much. Look at it this way - if you lose more than 10-12% of your body weight in water, you could die. How much should you drink? 65-80oz a day.

4. Don't skip breakfast

With our busy lifestyles, breakfast is probably the easiest meal of the day to skip. With so much to do in the mornings and the tendency to get up at the last minute as we feel so tired, it is tempting to do this on a regular basis. But this only results in hampering our attempts at losing weight. If you skip breakfast, you slow your body's metabolic process down, resulting in less efficient fat burning at rest during the day. Remember that you haven't eaten anything for 7-8 hours, so not giving your body those much needed nutrients early can result in you overeating during the day. A good breakfast made up of complex-carbs and protein will give your body the start to the day it needs to feel energized and full.

5. Use multi-joint exercises

I'm a big believer in multi-joint exercises. For fat burning, you get so much more for your 'money' (ie time) when you perform exercises that are multi-joint, than isolation exercises. Squats, lunges, push-ups, upright-rows, kettle-bell movements, any multi-joint exercise revs up your metabolism so much faster as so many more muscles in your body are engaged in one exercise, than say an isolation exercise like bicep-curls. Using these exercises frequently will result in lean, toned muscles, high calorie burn during and after the training session.

6. Don't worry over weight loss

'Obsessive scale disorder' is commonplace when many people start a fitness and weight loss program. Weighing yourself too often is not going to give you a fair indication of your progress. If you need to weigh yourself, do it only once a week, no more. Remember, its fat loss that's important, not weight loss. Weight loss is only important when the weight you've actually lost is fat - not weight loss through losing water or muscle. Concentrate on your physique, how you look and feel in your clothes and your body composition. If you are going to measure something, measure your body fat composition every few weeks - this is a far more accurate and representative measure of your fat loss progress.

7. Eat frequently

Eat every 3-4 hours. Starving yourself and restricting calories only results in your body slowing down its metabolism to conserve energy - a standard reaction of your body's survival mechanism - not very efficient for fat-burning. Fire up your metabolism by eating regularly, so your body has to work to digest your frequent food intake. Foods that are of course nutritionally rich, lean protein, low fat dairy and healthy fats.

Ultimately, to lose fat, you have to commit yourself to a complete process - You must strength-train, eat the correct foods in the correct quantities at the right times, perform high intensity interval conditioning, and drink plenty of water. If any of these elements are lacking, your progress and results will suffer.

The goal here is to make your body a fat-burning machine, to burn calories and burn fat all over the body at a higher rate than normal, even when not exercising.

Thats why it's important to know the fundamentals - to ensure safe, consistent weight loss.

To learn more, download your Fat Loss Myths Guide here.


GeorgeVlismas is the owner of OnlyMensHealth.com, a newsletter and website dedicated to providing information and resources on men's health, nutrition and fitness.

http://www.onlymenshealth.com/?p=1010

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Top Tips for Weight Loss and Fat Burning - What You Need to Know

For some people losing weight is simple, just change a few lifestyle factors and weight peels away. However, for the majority of people, weight loss is a major challenge, especially for those people who are very overweight or obese. Not only that, once we hit our forties our body changes and weight loss and fat burning becomes even harder.

According to the American Heart Association, a staggering 154.7 million adult Americans over the age of 20 are overweight or obese. Clearly there's room for improvement and we have a few tips that are often overlooked when it comes to trying to lose weight. We all know that diet and exercise play a major role in achieving a slim figure, but what are some of the lesser known tips?

Sleep and plenty of it - Everyone knows that's sleep is vital. We can't think clearly without it. We become lethargic and irritable easily, plus our immune system suffers. What many people don't realize is that sleep also influences weight gain and weight loss.

A study by researchers at the University of Chicago published in October 2012 in The Annals of Internal Medicine showed that lack of sleep changes the composition of fat cells, making the body more susceptible to diabetes and obesity. This research has been backed by previous studies that show individuals that sleep less also tend to eat more. Getting a good night's sleep can help make weight loss & fat burning easier.

Try lifting weights - When we think of exercise to promote losing weight one of the immediate thoughts is an intense cardio workout. However, by focusing on building muscle mass, it's easier to lose weight. Muscles burn more calories than fat, thus improving muscle mass will increase the calories required for metabolism. This will reduce weight while the body is resting, as well as during muscle building. Instead of going for a run for an hour, try a half-an-hour weights session. It won't be as strenuous and will help improve your muscle/fat ratio.

Use a dietary supplement - Weight loss supplements have come a long way since the days of dangerous diuretics. Today there are plenty of supplements that can help with weight loss & burning fat. It's important to choose a supplement that not only burns fat, but also reduces appetite and increases metabolism. This gives you the best chance to get rid of excess weight and keep it off.

Keep in mind these weight loss and burning fat tips when you're serious about trimming down and you'll be pleasantly surprised with the results.


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Fat Burning Tips for Advanced Weight Loss- Not for Beginners!

Who else wants advanced fat burning workout and nutrition tips? Here are two fat loss secrets to help you lose more fat fast.

Previously, I put together an extensive list of the most important things a beginner-to-fat-loss should do to get the ball rolling...

Now today, I'm going to discuss what you need to do if you are getting close to your goal and need some advanced fat loss tips.

1) Don't cut calories too much.

This is something that happens a lot as people get closer to their goals, and especially when people hit a fat loss plateau.

But you can't do it.

Here's why.

Among other things, your food intake and energy balance help to control your metabolism (most likely by altering levels of various hormones in your body).

When you cut your calories too much, you probably knock your hormones levels for a loop, causing them to send a collective message to your body that you are not getting enough to energy in...and therefore, that shuts down your fat loss systems.

Here's one reader's account of the pitfalls of an excessively low calorie diet...

"I'm on the weight loss track again. I found I wasn't eating enough calories (1000 kcal/day). Filling up on veggies is good (and I love them), but they don't have the calories. Eating walnuts/almonds helped get me there. Eating 1500+ is where I need to stay to lose weight and keep my energy up. I've dropped about 3 pounds this week." - Holly

With men, I generally cringe when I hear they are eating less than 1800 calories per day (and are trying to gain muscle and lose fat at the same time). And with women, anything less than 1500 calories per day. So you probably want to stay above those levels, and definitely avoid any sharp, sudden decreases in your energy intake.

2) Don't exercise too much.

For very similar reasons to point #1.

Exercise intensity and frequency also help to control your hormone levels. If you over-exercise (i.e. tonnes of cardio everyday, weight training everyday, etc.), then your body doesn't get a chance to recover and keep your hormones at the correct level.

After all, exercise is another form of stress on your body...and you all know how your body and mind can get messed up from too much stress.

Resist the urge to exercise for the sake of exercise. Don't go adding 60 minute stairmaster sessions everyday before breakfast if you're already on a well-designed, consistent workout schedule. That could be too much stress on your body.

Stick to structured, purposeful exercise.

I've been around the exercise block so to speak, and I often know how much is too much for most fitness levels.

A great way to accelerate your fat burning is by adding in some bodyweight circuits (starting at 10 minutes per day and working up to 20 minutes maximum) done in the morning or evening.

(If you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening.)

After two weeks, take a break from this routine and allow your body to recover.

Two other things you can do during this two weeks of extra training...

a) Add 10 seconds to the length of each interval.

b) Add 1 set to each of the exercises in the first Superset of the workout.

So now you have more volume, performed at a high-intensity of course, but without over-taxing your hormonal system.

But remember, you should only do this increased training volume for 2 weeks. Then you need to take a break and reduce the training volume to normal - to allow your body to adapt and recover.

More fat burning workout and exercise tips to come.


You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

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The 10 Best Fat Burning Eating Tips

If you want to get more from your diet by burning fat while feeding your muscles, here are 10 eating tips to burn more fat. Though these tips focus on healthy eating habits, keep in mind that proper exercise is also an important factor to burning fat.

1. Eat frequent meals - You should feed your body every 2 to 3 hours with small, nutritious meals. This will keep your blood sugar stable and allow your body to burn more of its fat reserve. Small meals can include sugar free yogurt, soup with meat and veggies, sandwiches, protein shakes, fruits and vegetables, beans or any other food that is free of white flour or sugar.

2. Eat more protein with fewer carbs -This type of diet is proven to be most effective at burning fat. Protein feeds the muscle and foods that are low in carbs tend to burn a higher percentage of fat.

3. Eliminate sugary treats - Elevated blood sugar prevents your body from burning excess fat. Eliminating sugary treats goes a long way to helping you burn fat. If you're a "sugar- holic" then give yourself one free day where you eat anything you want. Have your sugary treats on your free day and eliminate those treats the other six days a week.

4. Eliminate bread, pasta and white rice - Bread and pasta are usually made from white flour products which are notorious for spiking blood sugar level resulting in excess insulin secretion. This all but eliminates your body ability to burn excess fat in the presence of too much insulin. Brown Rice and whole grain pasta are okay but still keep these foods to a minimum when trying to burn fat.

5. Eliminate white potatoes - Unfortunately potatoes tend to spike blood sugar which needs to be avoided when dieting to burn fat. As contrary as this may sound, sweet potatoes are OK in moderation because sweet potatoes elevate blood sugar slowly compared to white potatoes. Sweet potatoes are very nutritious and considered a super food.

6. Eliminate sugary drinks - This should be a "no-brainer" because regular soft drinks are full of sugar and calories. Think of sugary sodas as liquid candy. Diet sodas and other low calorie beverages are acceptable.

7. Drink at least 10 cups of water each day - Strive for 16 cups but settle for 10 cups per day. Staying well hydrated helps your body burn more fat and rid itself of waste products.

8. Increase intake of high fiber foods - Start with high fiber cereal in the morning. Consider using soy milk which is high in fiber and protein. Fruits and primarily vegetables are high in fiber along with beans and nuts. High fiber foods require more calories to digest, increase bowel movement and considered the types of foods that burn fat.

9. Cut visible fat from meats - You save lots of extra calories by trimming away excess fat from your meat. Less fat means less calories and allows your body to burn a higher percentage of fat.

10. Eat celery and carrot sticks with low fat dip - This is a great low calorie snack food that makes you feel great and helps burn more fat. There's been some debate that celery can be considered a "negative calorie" food because it may require more calories to digest than its actual caloric content. Use low fat and low calorie dip to add more taste.


Dan Burley is editor and author of [http://www.DietForum.com] and has written hundreds of weight loss and nutritional articles on the Internet. Dan is a fitness guru and nutritionist who has spent a lifetime staying in shape and fighting overweight issues. When I discuss overweight and overeating issues it comes from the heart because I am prone to overeating and obesity. See Dan's sample 1500 Calorie Diet Plan [http://www.dietforum.com/diet-1500-calories-day.htm]

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9 Fat Burning Tips to Get Rid of Stomach Fat

Desperate to get rid of stomach fat? Let's keep it simple - start eating healthy and exercise regularly. So the first thing you need to do now is - throw out all the junk food and
temptations in the kitchen. The last thing you need is a junk food craving. Remember, cravings can destroy a diet and add inches to your waistline.

Secondly, if you don't have social support network, you will not get rid of stomach fat. Find at least one weight loss partner, but preferably more --to continuously encourage you and work with you to keep you motivated. That way, your actions and goals are made accountable to your weight loss partner.

According to a 2006 research, working out with someone else who has the same goal and loses fat significantly increases your chance to get rid of stomach fat. In other words, you will have a greater chance of success.

Here are 9 more tips to get rid of stomach fat-

1) Avoid the liquid calories

Throw out all the juices, the diet and non diet soda drinks -- and the
sports drinks.

Liquid sugar is great for the body fat to stack on the weight!

And with regards to alcohol, studies have found a link between alcohol
intake and abdominal fat.

So drink in moderation and try to reduce the amount of alcohol intake.

Best yet, don't drink while you try to get rid of stomach fat.

2) Watch the fatty foods

When drinking, watch the fatty foods.

Studies suggest a combination of alcohol and high fat diet can lead to
overfeeding.

3) Forget the fast food

Quality of the food ingredients are poor, high in calories, and bad for
your health.

Even if you think it is healthy, the fast food chains are out for the
big dollar only.

Eating fast food will make you feel terrible, and will not help you lose
tummy fat.

4) Eat plenty of fiber rich fruits and vegetables

Each week, try to load up with lots of varieties of fresh vegetables and
fresh fruits in your fridge.

If you can't buy them fresh, frozen veggies and frozen berries like
blueberries, raspberries, blackberries, strawberries, cherries are the
next best option.

Look at adding the berries to high fiber cereal, oatmeal, cottage cheese,
yoghurt or smoothies.

Vegetables like zucchini, onions, fresh mushrooms, spinach, broccoli,
red peppers are great, especially in morning eggs.

Add just one fruit or veggie serving daily.

Get comfortable with that, then add an extra serving until you reach 8
to 10 a day.

5) Eat 1 handful of natural or dry roasted almonds or walnuts per day.

Eating nuts will not make you fat.

By eating half an ounce in the morning and half an ounce in the
afternoon, the nuts will keep the tummy satisfied and help you lose
weight.

6) For the freezer, look at adding frozen fish and frozen chicken breast

Fish has many benefits, having different kinds of fish each week will
keep the boring diet away.

With the chicken breast, it's great for quick meals with wraps or
sandwiches. Or dice up some lean chicken into the eggs, along with some
swiss, jack, or goat cheeses.

7) For the cabinet - Staples

-Cans of coconut milk, which is great for a creamy taste, but full of
healthy saturated fats;

-Various antioxidant rich teas like green tea, oolong, white, rooibos;

-Stevia, a natural non caloric sweetener

-Raw honey, has good amount of nutrients and enzymes, and can improve
your metabolism;

-whole wheat or whole grain spelt pasta, which are high in fiber;

-No white rice, buy brown rice and other kinds of high fiber rice;

-Organic unsweetened cocoa powder

8) Resolve never to super-size your food portions-unless you want to
super-size your clothes.

9) Workout regularly to get rid of stomach fat

Make workouts count.

Look at a HIGH intensity interval training and resistance training, as
you'll achieve more fat burning results in less workout time.

High intensity workouts have a higher metabolic disturbance which are
effective for reducing stomach fat.

So stay away from the boring, ineffective cardio exercise workouts and
stick with a program like Turbulence Training Routine to get rid of stomach fat. And it doesn't matter if you train in the morning before or after
breakfast, or at night before or after dinner, or before or after lunch -- just workout consistently.
Remember nutrition is the key to get rid stomach fat. It doesn't matter how efficient is a workout, your body fat will not disappear. The point, you can't beat a lousy diet.

To get rid of stomach fat now and for good, live a healthy lifestyle.


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