How to Lose Belly Fat in a Month- Home Remedy

A month doesn't give you much time to work with when you want to lose your belly fat, but you can definitely make progress. 

Exercise is a big part of this solution, as well as diet. Being that you are at home, you need to get creative with your exercises and practice good discipline.

Step 1 

Replace all the junk food in your house with nutrient-packed foods. Stock up on fruits, vegetables, lean beef, poultry, nuts, seeds, whole grains, beans and low-fat dairy products. Give the cupcakes, candy bars, hot dogs and sausages to your local food bank.

Step 2

Prepare breakfast as soon as you wake up. By eating breakfast, you will get on track to eat healthy foods for the rest of the day. according to the MayoClinic.com. Whole wheat toast with an egg white omelet is a healthy option.

Step 3

Drink a full glass of water with each meal to create bulk in your belly.

The Institute of Medicine recommends that women get approximately 2.7 litres of water a day and men get approximately 3.7 litres a day. Replace the soda, sweetened teas, lemonade, fruit punch and alcohol with water to avoid empty calories.

Step 4

Fix healthy snacks between your meals to keep your energy levels high and hunger stabilised.

Include high-fibre complex carbs and protein with each snack. A bowl of cottage cheese with baby carrots, celery sticks and an apple is a snack example.

Step 5

Skip the night-time high-calorie snacks.

Avoid potato chips, crisps, chocolate-covered pretzels, cheese puffs and any other snack that has low nutrient values. Choose healthier options like popcorn, soy crisps or fruit slices with yogurt dip if you are going to eat anything.

Step 6

Step outside and do cardiovascular exercise to burn the fat on your belly.

Run or walk briskly for 45 to 60 minutes. Alternate your intensity from high to low throughout your whole workout to crank up your caloric expenditure. Invest in a jump rope if you want to add more diversity into your cardio workouts. Exercise three days a week on alternating days.

Step 7

Grab a chair to do weight training exercises to build metabolically active muscle

. Perform push-ups with your feet elevated, push-ups with your hands elevated, front presses, back extensions, dips, step-ups and lunges. Aim for 10 to 12 reps, do three or four sets and work out three days a week on the alternating days of your cardio.

Step 8

Perform specific abdominal exercises to tone up your stomach.

Lie on your back to do alternating leg raises, reverse crunches, bicycle kicks, double crunches and v-ups. Perform 15 to 20 reps, do three or four sets and work your abs after your weight training exercises.

Article courtesy of www. livestrong.com

"How To Lose Belly Fat Tips"

"How To Lose Belly Fat - Lose 4 Inches of Belly Fat in 26 Days"

Are you sick and tired of people giving out the same old boring and tired advice on how to lose belly fat? You know... eat more fruits and vegetables, drink more water, do sit ups, exercise more, and blah blah blah. 

What a joke!

You want something new and exciting... and that's what I have for you. 

Here's how to lose belly fat (specifically - lose 4 inches of belly fat in 26 days) without any diet, sit ups, or the typical bogus cardio stuff like running on a treadmill.

Here are 3 out-of-the-ordinary belly fat exercises that will allow you to lose belly fat fast.

How To Lose Belly Fat- Exercise #1: "The Belly Rub"

This is my favourite belly fat exercise and it takes all of 40 seconds to do. 

First, you need to rub your hands together for 10-15 seconds to create kinetic heat energy (I'll explain briefly). Next, you take 1 hand and start rubbing around your belly button in small circles.

Rubbing your belly in circles should last about 25-30 seconds. That's it. Do 3-5 minutes of this each day.

OK, now the idea behind that. Belly fat (all fat) doesn't like heat. Any type of environment where your core body temperature gets elevated increases your body's fat burning abilities. 

So by rubbing your hands and creating kinetic heat energy... and then rubbing one of those hands on your belly... you're creating a localised area of higher internal temperatures.

And... it's right on your belly fat. The heat from your hands pass through your skin and right into the belly fat deposits. 

This heat will help "persuade" and loosen up some of the fat to dissolve or break off and be carried away in the blood.

Soon after that, that fat will be excreted by you in either your urine, feces, or sweat.

Oh yeah, 1 quick tip before I go on to the next belly fat exercise. 

To generate more heat quicker, lick one of your hands before you rub them together. Seriously... it works!

How To Lose Belly Fat- Exercise #2: "Vacuum Pose"

This exercise is similar to sucking in your belly, but there is a key difference. 

While standing up, you need to visualise your belly button getting sucked into your lower back when you do this. This will help you to suck in your belly at the correct point... which is your belly button.

Lead with your belly button when you suck in your belly.

This exercise doesn't provide much for weight loss, but it's the quickest way to lose inches from your waist while toning up your belly. 

I'll repeat that. This exercise is the quickest way you can lose inches from your waist!

Anyway, when you do the vacuum pose, suck in your belly for a minimum of 15 seconds each time. 

Eventually, try to build up to holding in your sucked-in belly for 1 minute at a time. Do this exercise for 5 minutes everyday.

How To Lose Belly Fat- Exercise #3: "Jumping on a Mini-trampoline"

OK, first off, you can get a mini-trampoline for about $25. Now, this is probably my favourite piece of equipment. It allows me to stay home to workout. 

You're going to jump on the mini-trampoline, but it won't be like that typical gym cardio.

I want you to jump on it for 2 minutes at a time. Nothing more. 

Now, don't worry... you don't need to jump high for this to be effective. In fact, you barely lift your heels off the thing. 

A lot of times, my toes don't even leave the surface of it... just my heels lift off and sway left to right in a nice rhythm.

What I found that works best for me is to do these 2 minute intervals during TV commercials. The typical TV show has about 22 minutes of commercials each hour. 

So there's your 22 minutes of working out... without you having to make a special trip anywhere.

The 22 minutes breeze by... all the while as you watch TV. What can be better than that?

Now, you don't need to limit yourself to just doing these during TV commercials. Do them whenever. 

What I do is I jump on it for 2 minutes whenever I get a chance... morning, afternoon, or night. 

The 2 minutes here and there add up. But I also have a routine of doing them while I watch my favourite TV shows at night... 4 days a week, 22 minutes each night.

So how did I do?

Did I not deliver on my promise to give you some cool and fun belly fat exercises! 

And yes... I had 1 client who lost 4 inches off her waist in 26 days doing just these 3 exercises... without making any changes to her diet or exercise routine. I've also had numerous other clients lose 2-3 inches in a month doing these.

If you don't know how to lose belly fat after reading this article, I don't know what to say. This is not brain surgery. 

You just need to get up off your butt and do these things. Now go lose some belly fat before you make me mad! Smile. Kidding.

If you're sick and tired of getting the same old boring and tired weight loss advice... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

Jennifer Jolan is a popular weight loss consultant and author of the best selling "Ultimate Diet Guide" ebook.

(Article source courtesy of: www.weightlossguide4women.com

How To Lose Belly Fat

"12 Foods That Fight Belly Fat Fast"

"Get a Sexy Belly with these tips and tricks to Lose Belly Fat Fast "

This Abs Diet I am about to give you and this will help you to lose belly fat fast, revolves around a dozen delicious, convenient foods called the Abs Diet Power foods.

 All you need to do is eat the acronym: Almonds and other nuts, Beans and other legumes, Spinach and other green vegetables, 

Dairy (low-fat), Instant oatmeal, Eggs, Turkey and other lean meats, Peanut butter, Olive oil, Whole Grain Breads and Cereals, Extra-protein (whey) powder, Raspberries and other berries.

"10 Healthy snacks to satisfy your craving and still lose weight" 

Yup, you read that right: You get to eat healthy protein, healthy fats, healthy carbs—there's hardly anything you need to give up on this program. Ice cream? Sure, have it. Grilled cheese sandwiches? Yup. They're in.

These are among the best sources of protein, fibre, and all the other ingredients and nutrients that help fight fat.

In fact, they're so good for you that they'll just about single-handedly exchange your fat for a toned, lean body and sexy abs. 

You can base entire meals and snacks around them, but you don't have to. Just be sure to follow these simple rules.

• Incorporate two or three of these foods into each of your meals and at least one of them into each snack.
• Diversify your food at every meal to get a combination of protein, carbohydrates, and fat.
• Sneak a little protein into each snack

A - Almonds and other nuts (with skins intact)
Superpowers: Builds muscle, reduces cravings
Fights: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure

B - Beans and legumes
Superpowers: Builds muscle, helps burn fat, regulates digestion
Fights: Obesity, colon cancer, heart disease, high blood pressure

S - Spinach and other green vegetables
Superpowers: Neutralises free radicals, molecules that accelerate the ageing process
Fights: Cancer, heart disease, stroke, obesity, osteoporosis.

The 10 Best Foods for Life's Troubles

D - Dairy products (fat-free or low-fat milk, yogurt, cheese)
Superpowers: Builds strong bones, fires up weight loss
Fights: Osteoporosis, obesity, high blood pressure, cancer

I - Instant oatmeal (unsweetened, unflavoured)
Superpowers: Boosts energy, reduces cholesterol, maintains blood sugar levels
Fights: Heart disease, diabetes, colon cancer, obesity

E - Eggs
Superpowers: Builds muscle, burns fat
Fights: Obesity

T - Turkey and other lean meats
Superpowers: Builds muscle, strengthens immune system
Fights: Obesity, various diseases

P - Peanut butter
Superpowers: Boosts testosterone, builds muscle, burns fat
Fights: Obesity, muscle loss, wrinkles, cardiovascular disease

O - Olive oil
Superpowers: Lowers cholesterol, boosts immune system
Fights: Obesity, cancer, heart disease, high blood pressure

W - Whole-grain Breads and Cereals
Superpowers: Prevents body from storing fat
Fights: Obesity, cancer, high blood pressure, heart disease

E - Extra-protein (whey) powder
Superpowers: Builds muscle, burns fat
Fights: Obesity

R - Raspberries and Other Berries
Superpowers: Protects heart; enhances eyesight; improves balance, coordination, and short-term memory; prevents cravings
Fights: Heart disease, cancer, obesity

(Article courtesy of : HTTP://fitbie.msn.com)

"How To Lose Belly Fat Tips"

"The 11 Secrets of How To Lose Belly Fat"

You can’t open up your emails these days without seeing an ad trying to entice you into finding out the secrets of how to lose belly fat. Why the obsession? And what are the real secrets of losing belly fat? Forget the fads....here’s some sensible advice from experts that tell you the REAL secrets of how to lose belly fat.

It appears the world is currently obsessed with belly fat - I’ve just batted away yet another ad blinking with artist’s sketch of a muffin top and “tiny belly tips”.

But the obsession is with good reason – carrying excess visceral fat does more than add a few inches to your waist, it can take years off your life.

A flabby belly is often accompanied by high cholesterol, high blood pressure or elevated insulin levels.  Having even just one of these symptoms puts you at risk of serious diseases like diabetes, heart disease and stroke, breast cancer and dementia.

The reason most people get a bit of padding in their midsection is a combination of poor diet, not enough exercise and a hectic stressful lifestyle, which causes cortisol levels to spike. When this happens cortisol breaks down lean muscle (which burns calories most efficiently) and also holds on to fat storage in the abdominal region.

So, as with most successful lifestyle changes, it’s a matter of evaluating what you’re doing right now and seeing where you might be going wrong, what you could be doing better, and focusing on having good health and energy.

Sleep

Getting a good night’s sleep should be the top of your “new year new you” checklist – it’s one of the best ways to prevent stress-induced weight gain.  

According to Liz Vaccariello, author of The Flat Belly Diet (Rodale), constantly depriving your body of rest subjects it to a constant level of elevated stress. “Sleep deprivation results in reduced levels of leptin, a protein which regulates body fat,” explains Vaccariello. 

“Not getting enough sleep causes your body to store fat, slows your metabolism and makes you want to eat more. If you’re in any way sleep deprived, it’s that much more difficult to summon the physical energy and mental focus to stick to any diet or exercise plan.

So start spending more time in bed girls!

Stress

Too much stress produces a large amount of the hormone cortisol in your body, which raises your blood glucose levels. This in turn produces insulin, which stores the glucose as....you guessed it...stomach fat!  

That stress on the body can get worse with yo-yo dieting; studies show that the stress caused by dieting can increase cortisol levels, making no change in belly fat even if you’ve cut way back on the calories.

Your emotions, stress levels and body image all play a role in how and when you eat - and even how and where you put on weight,” explains Liz Vaccariello.  

If you have any emotional eating or stress issues, it’s a great idea to get those addressed.  Stop the yo-yo dieting too  - if you just start depriving yourself you might lose weight but you’ll also lose muscle, bone density and your sense of humour!  

If you’re stressed, simply try to do less and chill out.  Do anything that helps you unwind, it will mean less stress and less belly fat. 

So how do you live a stress free life?

Diet

Fat has long been the enemy of dieters but what a lot of people don’t realise is that avoiding all fat and eating the wrong kinds is what often contributes to feeling more flab than fab.  So get over your fat phobia!

The very best antidote to belly fat is monounsaturated fatty acids, otherwise known as MUFAs, according to Liz Vaccariello, author of The Flat Belly Diet.  The best MUFAs to get into your diet are:

Plant based oils: 

The health benefits of plant based oils (olive, canola, hemp, safflower, sesame, sunflower, walnut, peanut, flaxseed and rapeseed) are amazing! All of them are rich in vitamin E, but they all have their individual personalities depending which fruit, nut or seed they are pressed from.  

Flaxseed and walnut oils are rich sources of alpha-linoleic acid, which your body converts into omega-3 fatty acids.  Extra virgin olive oil has strong antibacterial properties and can kill harmful stomach bacteria.

Try and get cold-pressed oils where possible, as this is a natural, chemical-free extraction process and allows the oil to retain many of its natural nutrients.

Olives: 

#Get yourself a dish of olives instead of crisps in the pub and not only will you enjoy the MUFAs but some iron, vitamin E, copper (a mineral that protects your thyroid, nerves and connective tissue) and fibre.

Nuts and seeds: 

Like oils, nuts can bring a whole host of different health benefits depending on which one you choose.  Sunflower seeds are particularly good as they are high in linoleic acid, which helps prevent heart disease.  

Pistachios have been shown to keep blood pressure on an even keel and the omega 3 fatty acids in walnuts have been linked to protection against asthma and arthritis.  

Nuts are also an excellent source of protein, fibre, iron and zinc.  Just one Brazil nut will give you your daily required intake of selenium, a mineral that helps keep your immune system strong.  So what are you waiting for?  Go nuts for nuts!

Avocados: 

I remember in my “must avoid all fat” crazy teenage years seeing the fat content of an avocado and freaking out.  What a waste - all those years I could have been enjoying delicious healthy avocados!  

They are packed with good stuff.  Vitamin E for healthy skin, hair and nails, vitamin K to help clot blood properly, potassium for regulating blood pressure, lutein to help maintain healthy eyes....they are a feast in every sense of the word.  

Dark chocolate: 

Chocoholics rejoice, dark chocolate is not only a marvellous monounsaturated fat-packed food but also rich in flavanols and proanthocyanins, both of which boost good HDL cholesterol levels. 

It also contains serotonin which relaxes blood vessels and pressure and gives you a feeling similar to being in lurrrve (which would explain why we like it so much!).  You also get a boost of important minerals like copper, magnesium, calcium and iron.

Liz Vaccariello recommends buying chocolate with a higher “cacao” or cocoa content.  The package will usually list the percentage and the higher the percentage the darker, less sweet and slightly more bitter it will be.  

Anything over 70% is a good bet...but we dare you to give 90% a try.  You will only need one square, trust us!

"Chocolate Is Officially Good  For You"

Eat: 

All vegetables; wholegrain bread, pasta and rice; goat or sheep dairy products; pulses (beans, peas, lentils); nuts; seeds; protein (eggs, fresh fish, skinless chicken, very lean red meat); and MUFAs.  

Liz Vaccariello recommends eating a MUFA with every meal and never going more than 4 hours without eating something.  “Waiting too long to eat means you won’t have the energy or patience to think through the healthiest meal choice, let alone prepare one,” she says.

Avoid: 

White breads, pastas, rice and flour; cows dairy produce; processed breakfast cereals; dried fruit; fruit juices; potatoes; can sugar; sucrose; glucose; jams and marmalade; fizzy drinks; coffee.  

You could also consider taking some supplements - they complement a reformed diet and exercise regime, and ideally they will put back what your hectic lifestyle takes out.

 Max Tomlinson, author of Target Your Fat Spots, suggests a daily multivitamin and mineral, a pure fish oil or linseed oil supplement, and an adrenal support formula that can help your adrenal glands recover from exhaustion.

Exercise

Crunches and sit-ups are the not the answer – in fact, you might even make your abdominal muscles bigger! Instead, try exercises that engage multiple muscle groups and work your cardiovascular system.

Max Tomlinson recommends resistance movements like single arm standing pulls, bench presses and squats.  Cosmo’s favourite is the PLANK.  Hold the position for 30 seconds and repeat as many times as you can.  

Moving during the day also really helps – bust out of the office at lunch time and get some fresh air and your muscles moving.

Flat Stomach Moves

Bottom line girls, there is no magic pill or “one simple tip”, it’s a combination of lots of things and getting a balance in your life between sensible eating, keeping active and managing stress in healthy ways is definitely the way forward.

Get balanced, get rested, get healthy and say bye-bye to belly fat!

How To Lose Belly Fat Tips

Article courtesy of - www.cosmopolitan.co.uk 

"Losing Belly Fat and Weight Improves Your Sleep"

Lose Belly Fat and Improve  Your Sleep. Do you have trouble sleeping? If you’re carrying extra pounds, especially around your belly, losing weight and some of that muffin top may help you get better sleep. So say researchers from Johns Hopkins University School of Medicine, who presented their findings at their recent annual meeting of the American Heart Association.

The Hopkins researchers recruited 77 overweight volunteers with either pre-diabetes or type 2 diabetes. Many reported sleep problems such as sleep apnoea, daytime fatigue, insomnia, and restless or interrupted sleep. 

Half of the volunteers went on a weight-loss diet with supervised exercise training. The other half did just the diet. 

After six months, participants in both groups had lost an average of 15 pounds and reduced their belly fat by 15%. 

Sleep quality improved in both groups. A reduction in belly fat was the best predictor of improved sleep.

The results of this trial are in line with other studies exploring how weight affects sleep and sleep affects weight.

Linking weight loss, belly fat, and sleep

Excess weight and body fat increase the likelihood of developing obstructive sleep apnoea. This condition occurs when the airway becomes blocked, either completely or partially, during sleep. 

These temporary blockages causes frequent awakenings which, in turn, increase the risk for conditions such as high blood pressure, stroke, and heart disease.

“So one possibility with the results of this study is that weight loss reduced sleep apnoea and improved sleep quality,” says sleep expert Dr. Lawrence Epstein, an instructor in medicine at Harvard Medical School. 

Weight loss also improves blood sugar control which, in people with diabetes or pre-diabetes, could reduce restless legs syndrome and periodic limb movement disorders, two sleep disorders that people with diabetes are prone to having.

Exercise has also been shown to improve sleep quality. For example, Oregon State University researchers found that people who exercised at least 150 minutes (2:5 hours) a week slept better and felt more alert during the day than those who didn’t exercise much. 

(Don’t exercise right before bedtime, however. That can make it difficult to fall asleep.)

Why reducing belly fat might be a key to improved sleep remains a mystery. 

We do know that fat deposited around the abdomen, called visceral fat, is associated with heart disease, diabetes, dementia, breast and colon cancers, and other chronic health conditions. 

Losing belly fat, then, seems like a logical way to improve not only sleep but also overall health. Unfortunately, it isn’t that simple.

“Where you lose weight is partly determined by genetics,” says Dr. I-Min Lee, professor of medicine at Harvard Medical School and an expert on physical activity’s role in promoting health and preventing chronic disease. 

“Generally, if you lose weight, some of this will occur in belly fat. You just can’t predict how much.”

Improving sleep

Despite what thousands of websites want you to believe, there are no exercises or potions that “melt away” belly fat. 

Instead, the solution is old-fashioned exercise and a healthy diet.

If you are serious about losing weight and sleeping better, aim for 150 minutes of moderate-intensity physical activity (like swimming or brisk walking) each week. 

You don’t have to do five 30-minute workouts. More but shorter exercise sessions, such as three 10-minute brisk walks instead of one 30-minute walk, will have the same impact, says Dr. Lee.

Exercise alone generally doesn’t lead to substantial weight loss. That requires cutting back on daily calories.

The lasting effects of combining exercise and weight loss will go far beyond improving your sleep and well into a healthy future.

(Article courtesy of Harvard Medical School- www.health.harvard.edu)

"How To Lose Belly Fat Quickly With These Tips"

How To Lose Belly Fat Tips

There must be thousands who would love to rid themselves of love handles. And just as many who crave lean and well toned arms. And what about those who show a bit heavy around the thighs?

There’s hardly anyone who wouldn’t like to change some part of their body. Even someone fit as a super-model still has a spot or two where they want to improve.

What everyone needs is to know just how to burn fat, and burn it quickly, and do it in a way that’s healthy.

Fat burning is in no way easy, particularly if you aren’t armed with the knowledge of the science involved. You lose fat whenever you burn it and turn it into energy, which takes it out of your body. If you can’t burn it, you can’t lose it. 

But if you know how to burn it, then losing that fat is not so much of a problem. Then to keep it off, you need to adopt some better eating habits and a little more physical activities.

You can learn how to lose belly fat quickly with these tips:

Aim At Increasing Your Heart Rate 

When you increase the heart rate you practically double the oxygen intake. This higher level of oxygen assists in burning fat and turning it into energy. Cardiovascular exercises are great for this. Things like swimming, running, cycling, or even brisk walking will raise the heart rate and get that oxygen coming in. It also raises the metabolism rate for calorie burning so they won’t get absorbed into your body.

Eat More Meals, But Smaller Portions

Instead of pigging out three times every day, eat five or six smaller meals throughout your day. The way this helps is that it trains your body to eat smaller portions at one sitting.

This in turn kicks up your metabolism which will enable your body to burn fat much quicker. You won’t be as hungry and tired all the time.

Eat More Fibre

Fruits and veggies are out natural suppliers of fibre. They help to promote your overall health and to get rid of the unwanted fat in your system.

They assist in ridding the body of toxins that block the process of fat burning.

Build Up Your Muscle Mass

You can easily build up your muscle mass with weight training and resistance training. More muscle mass will assist in burning more fat.

Muscles burn fat and when toned, give you that appearance of being fit. You’ll gain a healthier and leaner look.

"How To Lose Belly Fat"

Article courtesy of   www.fatburningfurnacereviews.com

"Foods Not To Eat When Trying To Lose Belly Fat"

Foods you must STOP EATING... RIGHT NOW when trying to Lose Belly Fat are…

• You need to stop drinking regular & diet sodas. 
• Quick fact: If you replaced a 20oz bottle of soda with water every day… You would easily lose up to 35 pounds in one year so don't get addicted to soda!
• Drink more water, Drink more sugar-free vegetable juices (like V8), and drink more Green Tea  and…
• Cut down on or try to stop drinking alcohol. 
• Quick fact: Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily and…
• AVOID the grocery store snack aisle - Stop eating potato crisps, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you'll stay addicted to them (even after you gained lots of weight eating their snacks) but…
• The companies don't care if you gain weight because of their snack products as long as they make their money from YOU and if you're addicted to snacks.
• You need to make a strong effort to cut down on your salt & sugar intake because too much salt & sugar causes you to gain water weight making you look fatter than you already are and…
• Avoid processed foods as much as possible because the processing of these foods removes all the stuff that helps you lose weight and replaces it with stuff like sugar, corn syrup and hydrogenated oils to make you fatter so…
• Read food labels and avoid anything that has sugar as it's main source of carbs or has corn syrup & hydrogenated oils as ingredients and…

• Don't be fooled by the term "Multigrain" since it's just a fancy word for processed carbs and choose "Whole Grain" products only and…

Here's a bigger list of "Foods NOT to Eat" when trying to lose weight…

1.     Fried foods

2.     Fast Foods

3.     Table sugar

4.     Plain Jam

5.     Salted or Smoked nuts

6.     Chocolate Fudge

7.     Candy

8.     Toffee

9.     Gums

10. Mint Sweets

11. Liquorice

12. Sweet Pickles

13. Puddings

14. Corn syrup

15. Cake

16. Breads & Pastas made with white flour

17. Soda pop, such as Coke, Pepsi, Mountain Dew, etc.

18. All baked goods made with white flour

19. Canned fruits with added sugar

20. Alcohol can slow your metabolism down by 73%

21. Potato chips

22. Buttered or Flavoured Popcorn

23. Cookies

24. Ice cream

25. Cakes

26. Pies

27. All deserts (even the Sahara)

28. Did I mention Desserts?

29. Artificial sweeteners like NutraSweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One

30. Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.

Remember - In order for you to lose belly fat… you need to stick to these rules.

"How To Lose Belly Fat Tips"

"Top 5 Best Exercises to Lose Belly Fat"

Who doesn't want flat abs?
Who doesn't want to lose Belly Fat? 

People desperate to lose weight will willingly starve themselves, take expensive supplements or do the latest fad diet that promises to give them that flawless figure in 30 days. 

Thankfully, belly fat is metabolically active and easier to lose. However, if proper nutrition is not observed and the resort is made to low calorie diets, weight loss may not happen within the desired time frame. 

Hunger and calorie deprivation will eventually kick in and dieters confronted with that favourite food they have been avoiding will have the tendency to binge at the first opportunity. The likelihood of gaining more weight than they originally lost is not far-fetched.

According to Christine Rosenbloom, a nutrition professor at Georgia State University, eating a calorie-controlled diet and 60 minutes of daily moderate exercise activity will result to weight loss and can even help with the desired weight maintenance. 

In fact, according to Professor Michael Jensen of the Mayo Clinic, intense aerobic exercise will result to being leaner around the abdomen.

It is important to remember that keeping the body's metabolism up and running so that the body continuously burns calories prevents it from going into the fat-storing mode that causes unnecessary weight gain.

Why exercise is necessary

Most people involved in weight loss believe that it's all about the calories. If you burn calories more than you take in, you lose weight. 

If you take in more calories than you can burn, the body gains fat. 

While this piece of logic may make sense, it is only partly true. What burns calories non-stop is actually the lean muscle mass underneath body fat that allows more intake of calories without weight gain.

The body actually adapts to the changes it undergoes. Losing weight without exercising increases the risk of losing lean body mass, slowing the metabolism and putting the body into fat-storing mode. 

People who have lost body fat and muscle mass may notice that they don't have the muscle mass they once had. Worse yet, once they overeat even a little bit, they start filling up on body fat once again.

Building up muscle mass

An important thing to remember when undergoing a weight loss program is to understand what needs to be done. Realistic and achievable goals can help in building the confidence needed to make the necessary leap for the achievement of a desired weight.

Researchers at the Bio-mechanics Lab at San Diego State University took a look at some popular abdominal exercises and ranked them. 

Results of the study revealed that exercises that require constant abdominal stabilisation and body rotation resulted in the most muscle activity in the abdomen.




Below are the top five belly exercises as ranked by the study:

1. The Bicycle Exercise - best for targeting the six pack muscles and the obliques. To do this exercise, get into a supine position with hands at the back of your head. Bring knees to the chest while lifting shoulders off the floor. Slowly bring your right elbow towards your left knee as you straighten your right leg. Switch sides and continue in a pedalling motion. 

(Do 1 to 3 sets with 12 to 16 repetitions)

2. The Captain's Chair Leg Raise - This exercise requires a captain's chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. 

(Do 1 to 3 sets with 12 to 16 repetitions)


3. Exercise Ball Crunch - For this exercise, an exercise ball is necessary. In this routine, the abdomen does more exerting but will still need the entire body to stabilise it throughout the routine. 

To do this exercise, lie on the ball with your lower back fully supported. Place hands behind the head. To lift the torso off the ball, contract the abs to pull the bottom of the rib cage towards the hips. 

Keep ball stable as you curl up, then lower back down to stretch the abs. 

(Do 1 to 3 sets with 12 to 16 repetitions)


4. Vertical Leg Crunch - Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine. To do this, lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support. Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch. 

"Do 1 to 3 sets with 12 to 16 repetitions)




5. Long Arm Crunch - This is a variant of the traditional floor crunch where the arms are held straight behind you, adding a lever to the move and making for a challenging exercise. To do this, lie on the floor or a mat then extend arms straight behind, keeping them clasped and next to the ears. Slowly contract abs and lift shoulders off the floor carefully to keep the arms straight. 

(Do 1 to 3 sets with 12 to 16 repetitions)

Best Strategy to Weight and Lose Belly Fat

The best strategy to weight loss is to observe a healthy diet coupled with exercise of at least an hour a day. 

Although there is no sure fire way to deal with belly fat, there are a number of activities from which to choose and enjoy. As long as you're having fun, you can lose weight without realising it. 

It is important to look for an exercise you enjoy. 

If the suggested exercises above do not suit your taste, taking a hike, swimming or biking are just as effective in burning fat and toning muscles.



Courtesy of: www.naturalnews.com/035071_belly_fat_exercises_fitness.

"How To Lose Belly Fat"