The Complete Belly Fat

Burner
Copyright 2012, Kimberly James, All
rights Reserved. No part of this
publication or the information in it may
be quoted from or reproduced in any
form by means such as printing,
scanning, photocopying or otherwise
without prior written permission of the
copyright holder.
Disclaimer and Terms of Use: Effort has
been made to ensure that the information
in this book is accurate and complete,
however, the author and the publisher do
not warrant the accuracy of the
information, text and graphics contained
within the book due to the rapidly
changing nature of science, research,
known and unknown facts and internet.
The Author and the publisher do not hold
any responsibility for errors, omissions
or contrary interpretation of the subject
matter herein. This book is presented
solely for motivational and
informational purposes only.
Summary
Most of us look pole, table and cabaret
dancers and we marvel at their poise,
charm and sex appeal. Their flat bellies
look gracious, enabling them to strike
wonderful sexy moves that we all
admire. We all look with awe and
amazement, wondering whether we can
ever get such flat, sexy tummies. This
normally sends millions of men and
women to a frenzy of fad diets,
starvation trips, or hundreds of other
dubious methods of trying to eliminate
belly and tummy fat.
Perhaps the secret lies with trying to
learn the secrets of these dancers and the
lifestyle they live which enables them to
manage sexy stomachs. You want to
learn how you can get the perfect posture
that will give you a trim appearance.
You also want to enjoy the benefits
associated with having a slim body as
well as the admiration that is going to
follow. Take time to read this e-book
and you will learn the best kept secrets
on getting your sexy back. Reignite your
waning sex appeal by getting the easy
and practical ways that are not only
effective but whose results are also
permanent.
TABLE OF CONTENTS
Introduction

It all starts here

Tummy topography
Anatomy of belly fat
Why you have a potbelly
Where the rubber meets the road
The weight loss mindset
Tools of trade
Wrong reasons for losing belly fat
Why you should lose that paunch
Why some people fail
Your action plan
Diet discipline
 Diet and weight loss
Discipline your fork and knife
Discipline your tongue
The place of proteins
Increase the consumption of raw
foods
The best eating plan
Consider permanent changes
Avoid these pitfalls
No emotional eating
Eat with your mind
Fiber rich foods
A little bit of indulging
Create your food environment
Make lifestyle changes
Exercise extravaganza
Exercise and weight loss
Aerobics
 Abdominal workouts
High intensity interval training
Yoga
Cat cow yoga
The cobra pause
The Boat pose
The sun salutation pose
The stomach lift
The standing side stretch
The locust pose
The bridge pose
Yoga crunches
Abdominal fitness ball workouts
Reverse crunches on ball
Stability ball crunches
Full ball sit-up with twists
Lateral flexing on ball
Alternating crunch on ball
 Alternate arm swing and leg raise
on ball
Squeeze twist and crunch
The arm rollout on ball
Points to ponder
Need for a personal trainer
Importance of pairing up
Dancing to lose belly fat
Flush out toxins
Conclusion
Introduction
Take a walk to any beach and you will
be sure to see some physically fit
lifeguards strolling along waiting to
offer a helping hand to anyone in trouble.
You will notice that not a single one of
them has a potbelly and most of us
simply admire them. In our childhood
and teenage we resemble them, but
sooner or later, you realize that you are
no longer free to expose your once sexy
belly. Anyone looking at you realizes
that your love handles are so big that
they rival the waves in the ocean. You
can no longer undress in front of your
lover for the unsightly waves on your
tummy.
 Your mind goes on
frenzy and you realize that you just must
do something about the emerging belly
fat. Anyone who has tried losing belly
fat knows that this is one of the toughest
parts of the body to workout, unlike the
thighs and buttocks where the muscles
are big and easy to work out. You want
to regain a flat sexy belly, but you don’t
want to join millions of men and women
who are on a wild goose chase. You
want to get a practical style but you
don’t know how to separate the wheat
from the chaff. This e-book is going to
assist you to shatter some of the most
popular myths about losing belly fat.
Perhaps you are wondering whether
there are any benefits associated with
having a flatter sexy stomach, its time to
wake up and smell the coffee. I am going
to prove to you how you are going not
only to increase days in your life, but
plenty of life that has been missing in
your days. You want to avoid all the
risks associated with being overweight
but you lack the motivation – you just got
it in this little book. You are reading
this book because you cannot afford to
die young as a result of the poor and
uninformed choices that you have been
making.
Belly fat is an issue of great concern
nowadays and every one is talking about
it across the globe. The current easy
lifestyle where everything is instant has
played a great role in creating the
existing problem. We are a generation
where everything is brought just at the
doorstep. We no longer exercise
because there are computer games we
can play; we can afford to avoid
shopping trips because of e-business.
We can afford not to avoid cooking
because pizza can be delivered at the
doorstep with all our favorite fatty
spreads. Something must be done
differently.
This e-book is about learning the correct
way to lose belly fat. Forget about fad
diets and uncoordinated exercise
programs that don’t deliver any results.
We are going to share practical
programs that are going to aid you cut
your tummy fat, but it’s going to take
more than just desire. There is going to
be some little work involved but the
good news is, you will see results that
will motivate you in just about 30 days.
The program is available and the best
kept secret is – this is not rocket
science. As long as you are willing, we
will guide you to the perfect Shangri-La
of a flat tummy.
It all starts here
Tummy topography
If you are among the millions of men and
women who stand before the mirror and
see the equivalent of a spare tire around
their midsections, you must be
wondering whether there is anything you
can do to get rid of it. The health and
beauty industries are pumping guilt into
many people even as they advertise their
products. Every advertiser who wants to
sell anything from breakfast cereal to
underwear uses flat sexy bellies as the
medium to pass their information
across.
We live in a generation that has an
obsession for flat stomachs, and this has
a number of psychological consequences
as well. Everyone wants to ‘belong’ in
order to fit into a certain social circle.
Anyone with a potbelly feels ugly and
unwanted. The truth of the matter is,
beyond those bad feelings, you own
health and longevity will greatly depend
on the shape of your belly. A healthy
belly is not simply about looking good;
your entire future depends on it
somehow.
A healthy belly is an integral part of
good health. Our abdominal muscles
play a leading role in our ability to do a
large number of activities. Abdominal
muscles are largely responsible for the
ability to breathe deeply, align our
pelvis, keeping our torso erect, the
ability to move, rotate and flex the entire
trunk, supporting your spine and of
course supporting the digestive organs.
This should tell you therefore, that the
fitness obsessed buffs know something
that you also need to know. Learning the
different ways you can work to regain a
flat stomach is one of the best ways to
get perfectly toned core muscles that
will support your body and also promote
good health.
Anyone who wants to leave for a
journey needs an accurate map in order
for him or her to arrive at the destination
without having to keep on guessing.
Going without one because you are ‘in a
hurry’ to arrive is disaster personified.
You will not only waste your few
resources but will also burn up that time
you were trying to save and much more
of it. It is therefore a wise thing for you
to ‘waste’ some little time looking for an
accurate and dependable map that will
guide you on your journey.
Before we begin shedding off belly fat,
it is therefore in order that we spend a
little time in order to understand the
topography of the belly. With just a
simple knowledge of the anatomy of the
belly, you will be giving yourself a
mental map of what you are dealing
with. We are going to take a mental
scalpel and peel away a few layers of
belly skin so that we take a peek at the
belly and everything that lies just under
the skin.
One interesting thing that the scientists
are discovering about the skin around
your abdomen is that it is relatively
different from skin on the rest of the
body. The skin on the belly has a form of
subcutaneous tissue that seems to be in
love with fat cells. This is the reason
why this skin has the ability to hoard
several inches of body fat. Another
important fact about belly fat is that once
there is an accumulation of it around the
tummy, it is not extremely easy to melt it
away, unless you learn the correct
process of doing it.
In most cases, what we see when we
look at models with flat stomachs, are
not people whose fat cells have
disappeared but people whose fat cells
have been starved and shrunk. Most of
these fat cells will just be hanging
around there waiting for chance to fill up
and bulge again. The best belly fat loss
programs therefore are those that will go
beyond the fat cells and go much deeper.
The challenge is that when you work to
eliminate the fat cells alone, you actually
expose yourself to other related
problems.
Instead of dealing with belly fat alone, I
will show you how to move deeper and
deal with some core muscles that
provide a protective shield all over the
internal organs. You will learn how to
deal with abdominal muscles: the rectus
abdominus that extends from your pubic
bone to the sternum; the external oblique
coursing diagonally from the ribs to the
rectus; the internal obliques lying just
below the externals and the transversus
that run horizontal to wrap up your torso
which is the innermost muscle. This is
the muscle that you flex any moment you
pull in your belly.
The type of fat that covers the
midsection and these muscles can be
hard to deal with but must be eliminated
in order for you to enjoy good health.
Researchers are discovering that belly
fat finally becomes another organ that
has its own proteins, hormones and can
move to other internal organs. When
such fat goes deep inside to organs like
the liver, it impairs the liver’s ability to
eliminate cholesterol placing you at a
higher risk of getting heart diseases. It is
the same type of fat that reduces the
effectiveness of insulin, increasing your
chances of developing diabetes.
Research has discovered that your
stomach fat cells can produce proteins
and hormones that will easily interact
with the rest of the body. Apparently,
they actually behave like an active body
organ that sends signals to the rest of the
body making you susceptible to other
diseases such as heart diseases and
several cancers. Burning belly fat
therefore is not just about looks, there is
more to it than that. The good health of
your body depends greatly on it.
The anatomy of belly fat
While flaunting your waistline is a good
enough reason to motivate you to deal
with belly fat, the truth of that matter is
that there should be stronger incentives
to do that – and good health is the chief
among them. Body fat, and especially the
fat around your belly, plays an important
role regarding whether you will remain
healthy and it is also vital in determining
our risk level for different chronic
diseases. While it is true that we all
need a small amount of tummy fat so as
to cushion our internal organs and
maintain body temperature, the main
problem is a particular type of belly fat
and where it is located that normally
leads to the related health challenges.
Types of belly fat
There are basically two types of tummy
fat; the subcutaneous and the visceral fat
layers. Subcutaneous fat is normally
found under the skin and this is what is
normally visible and can actually be
pinched. This is what we see when we
are standing in front of the bathroom
mirror. While this is unsightly, we
should perhaps be more afraid of the
visceral stuff that we cannot see.
Visceral fat is related to the internal
body organs and is found deep inside
our abdomens surrounding tissues such
as the kidneys, liver, pancreas and
intestines. The latter is the fat that gives
your tummy the potbelly we all love to
hate.

The subcutaneous fat can be described

as a passive form of fat because it is
basically used as a form of storage or
repository. With a little bit of
metabolism from other systems of the
body, this form of fat is easily and
quickly converted into energy to be
expended by the body. Visceral fat, on
the other hand is considered an active
form of fat because it becomes a form of
an organ in and of itself. When it breaks
down it releases a number of fatty acids
and other hormones which get to be
metabolized by the liver.
According to researchers, the fatty acids
produced by this type of fat get directly
into the liver where they produce an
adverse metabolic environment causing
the liver to do some things that impair
good health. Too much visceral fat in the
system can enhance the blood sugar
levels which increase the amount of
insulin which also increases
inflammation, creating a perfect set up
for the development of diseases such as
diabetes, stroke and several types of
cancers. While visceral fat is located
deep inside our abdomens, it is actually
related to damages that it causes in
different other parts of the body. Since
no other type of fat in the body does
these things, this is a perfect motivation
for everyone to keep belly fat under lock
and key.
Failure to take charge of this type of fat
gives rise to fat packed pot bellies
which you see everywhere as a
protrusion on the tummy. The little
amount that is visible on the surface is
bad enough but is only deceptive.
Doctors surmise that when you are
carrying visceral fat you are like
someone carrying stuff weighing
between 7 and 10 pounds in a bag that is
meant to carry no more than 5 pounds.
Since there is no more room for growth,
it creates tightness in the system.
Why you have a potbelly
Looking for a single answer regarding
the origin of potbellies in some people’s
midsections can be one difficult task.
This is because there isn’t a single
answer to this question. There are
different contributing factors and among
them are heredity, eating habits, stress
and hormonal changes.
Heredity

The first part

of beginning to understand the reason
why you have belly fat has to do with
understanding hereditary factors that
determine the shape of your body:
Apple: There are people who have the
‘apple’ body shape who have a natural
inclination to accumulate weight in the
upper body region and the stomach.
Pear: On the other hand, people with a
‘pear’ body shape are naturally inclined
to accumulating weight in areas such as
the buttocks, the waist, the thighs and the
lower legs.
Your waist hip ratio (WHR) can help
you determine where you belong. You
can get your WHR by dividing your
waist measurement with the hip
measurement. You can accurately
measure your WHR by measuring around
the navel when your stomach is relaxed
and the hip around the bony part. If you
are a woman whose WHR is below 0.80
then you qualify to be pear shaped and
anything higher than 0.80 indicates that
you are a pear shaped. Men’s cut off
point is 0.9 but in most cases, men are
apple shaped and they are almost always
inclined to accumulate visceral fat.
WHR can give better indicators of
disease risk because some people with
lower BMI can actually be at risk of
diseases caused by belly fat.
Eating habits
Another common cause tummy fat, just
like most other forms of fat is the
consumption of more calories that the
body can be able to expend. Our bodies
cannot very easily dispense with the type
of high calorie diet that we are used to in
the current generation. The plain truth is
that millions of people are eating in a
way that is contrary to their bodies’
basic needs. Most of the ‘foods of
affluence’ that are so easily consumed
by many of us urban dwellers are out of
sync with the way our bodies are
designed. The type of adverse belly fat
we are dealing with currently was not a
problem a few generations ago. The
combination of sedentary lifestyles and
an unlimited food supply has become our
current day’s Achilles’ heel.
 Apart
from the fact that in most cases food is
more accessible these days, we have
processed our food so much that the
bodies hardly recognize it anymore. The
metabolic processes of the body were
actually designed to process the natural
food diet. The current trend of eating
sugary, salty and fatty snacks and drinks
which are full of chemicals and
preservatives do not allow the body the
opportunity to process and utilize them
efficiently.
All the food that cannot be utilized is
therefore stored up as in places like the
midsection with capacity to do more
harm than good. The other reason that
potbellies are also called beer bellies is
because they are also associated with
the amount of alcohol a person drinks.
The body processes alcohol in much the
same way as sugar is processed in the
body, which exerts pressure on the liver
and it finally undermines its ability to
process fat cells.
Stress
It is an open secret that stress also
contributes a great deal to the increase
of belly fat. When it comes to gaining
tummy fat, while heredity can be blamed
for loading the gun without our consent,
the environment we create does the
action of pulling the trigger. Scientific
research has constantly concluded that
people who experience high stress
levels not only suffer mental and
physical consequences but their
waistlines also become indicative.
 It is
normal to experience some level of
stress in our lives which may be
annoying but can be managed. Such
includes the stress of finding yourself
held up in a traffic and you are rushing
for an important appointment or waiting
in a long line at the supermarket.
However, there are other forms of stress
that can be classified as chronic such as
that which results from a long term
illness, a poor marriage or an annoying
career. This is the type of stress that
stimulates that production of higher
doses of cortisol which can create a
huge appetite that causes some people to
overeat when they are stressed. In most
cases, weight gain triggered by cortisol
tends to settle around the abdominal
area.
Hormonal changes
As we grow older, the level of sex
hormones in the body begins to decline
in both men and women causing the
development of some of those unsightly
paunches. While apple shaped women
are normally more prone to developing
the paunch, at the onset of menopause,
pear shaped women, whose body
chemistry is normally protected by high
estrogen levels begin losing estrogen,
thereby increasing the health risks
associated with belly fat. When such
women gain weight they will more often
than not gain visceral fat which can
actually transform them to the ‘apple’
shape.
No matter what the cause of your belly
fat is, it appears like this has become a
modern day epidemic. The bad news
about tummy fat is that there is no quick
fix approach to dealing with it. The
tummy area is one of the trickiest parts
of the body for anyone to exercise. On
the flip side, the good news is that,
while visceral fat is actually stored deep
down inside your belly, it is normally
the first type of fat to burn of when the
right strategies are employed. Since the
visceral fat is normally metabolically
active, this works in your favor when
you decide it is time to get rid of
it.

Where the rubber meets the road

The correct weight loss mindset
One important thing that most people fail
to realize is the fact that getting a sexy
flat belly is never simply about eating
well and sweating it out at the gym.
Anyone who wants to succeed at losing
tummy fat and keeping it off must
develop an effective weight loss
mindset. Anyone who ever achieves
anything in the world manages as a result
of having the right mindset and an
effective goal program. Multi billionaire
gold medalist athletes are never lucky
enough to win; they work on an effective
mindset that is supported by achievable
goals and deadlines.
 If you are going
to get into a proper weight loss mindset,
it is only in order that you try to link
your current lifestyle with the deadly
consequences that await you if you
continue on the same path. You must
begin by developing a mental picture of
how unattractive you are likely to
become if you continue with any of the
habits that brought the belly fat in the
first place. You may also want to try and
imagine what your significant other
thinks about you when you get undressed
and ready to hit the sack.
Take a mental picture of a summer
where everyone else is in the beach
wearing bikinis and swim suits but you
dare not. Imagine when you decide to be
brave and stay in a bikini or short skirt
and everyone turning to look at you
while giggling. It is important to be
blunt with yourself on this matter
because as we have seen, the
consequences of tummy fat go deeper
than that physical appearance we all get
concerned about. Visualize going to the
doctor and he tells you that you have
more days behind you than you have
ahead of you even though this could have
been avoided.
I guess that this is not the direction you
would love your life to take. You should
therefore start visualizing life on the
opposite side of the coin. Imagine
yourself feeling healthier, more
energized and your looks beginning to
improve. Look at how the change you
anticipate is going to improve your
relationship with your spouse and other
social friends. Imagine yourself never
getting ashamed to undress before your
sexual partner because of some unsightly
paunch. Look at yourself breathing
easier and thinking clearer because you
have a great amount of self-confidence. I
want to surmise that this is how your life
should actually be lived. I am pretty sure
that you want to live a life where you
feel good about yourself, you look as
good as you should be and you also
perform to your level best.
Besides aiding you to lose belly fat that
would have accumulated, a good weight
loss mindset is what will help you in
keeping the excess weight off your body
for good. The difference between your
success and failure depends on what
kind of mindset you are going to start
with. The following simple steps will
assist you to create the correct mindset
that will make all your tummy fat weight
loss efforts sail easily:
Step #1: Develop a strong desire
Desire should always build a strong
foundation for anything you want to
achieve under the sun; a strong desire is
what normally ignites the growth
process. A strong desire is normally
built when you have a clear picture of
exactly what you are looking for. You
must take some time off and list down
that reasons why you want to lose belly
fat and also include the ways in which
the weight loss is going to improve your
life.
Step #2: Develop the belief that you can
do it
The next step is creating the state of
mind that tells you that without an iota of
doubt you can actually attain your desire.
Tell yourself that you have everything
that you need which will enable you to
lose the belly fat you intend to lose, as
well as maintain the changes that will
have taken place. You must also leave
the mind open for the creation of new
beliefs that will continue supporting
your belly weight loss plans as and
when there is need.
Step #3: Develop a deep commitment
In order for you to remain focused on
your belly weight loss program, it is
completely essential that you develop
and keep a deep commitment. This kind
of commitment will continue to provide
you with inspiration and support anytime
your resolve tends to wane. Perhaps it is
in order for you to find an accountability
partner who will assist you to keep your
commitment stronger.
Step #4: Develop your self esteem
Avoid having yourself worth and self-
esteem getting tied to how your pot belly
makes you look. You must avoid making
your journey more difficult by getting
depressed every moment you look at
your reflection in the bathroom mirror
and realize that you actually have an
unsightly bulge. Don’t allow any
negative self-talk in your mind but
instead focus on visualizing the results
you going to see at the end of the
period.
Step #5: Live room for flexibility
You must remember that life will not
stop going on as you are trying to
achieve your sexy flat belly. You must
therefore realize that sometimes things
will not happen as planned. You must
have the resolve to soldier on even when
it appears that it doesn’t make sense to
go on.
Step #6: Realize that it will not be easy
 You must tell
yourself in advance that things will not
be all easy. Whatever method you are
going to choose as your preferred tummy
fat loss method, it is going to require
some hard work and determination.
There are many times you will feel like
eating stuff that you know you should not
and you just won’t feel like attending the
gym. You will be better off when you
are mentally prepared for periods like
that.
Step #7: Look at the end from the
beginning
There are going to be a few setbacks in
your belly fat loss program. It is
possible that you will lose some 5
pounds this week but discover that you
have gained 2 the following week. It is
very possible for you to get terribly
disappointed by the second week’s
happenings and decide that the plan is
actually not working. You must
remember that weight will fluctuate
occasionally and, as such, you need to
give your body time to stabilize as time
progresses. Your mind must be fixed on
the big picture.
Step #8: Always use positive
affirmations
Last but not least, use positive affirming
sentences and images so as to strengthen
your resolve. Positive affirmations are
used as ways of portraying the reality
that you are looking forward to
accomplishing in order to make your
desires a reality. Every day, you must
spend some amount of time visualizing
yourself without that bump on your
tummy and as a healthy well contented
person. You could also try to use
affirmations such as ‘I can accomplish
this’. Many successful people normally
use positive affirmations so as to turn
their desires into reality.
Your tools of trade
This is perhaps where the rubber finally
meets the road. You have made up your
mind to lose belly fat and regain the
once sexy body that you have desired
time and again. However, you begin
entertaining lame excuses and
procrastination that don’t allow you to
actually take off. Procrastination and
lame excuses are some of the biggest
thieves of success in anything a person
may desire to do. We all encounter it
one time or another and it can be quite
difficult to shake it off. The good news
is that with the right set of tools, you
should be able to shake off
procrastination once and for all.
The following tools are what you need
in order to deal procrastination a body
blow:
a) A
diary: You need a diary that you
are going to dedicate to your belly
fat loss program. You should be
able to deliberately spare an
uninterrupted portion of time when
you are going to practice all your
goals. Whether you are trying to
tone your abdominal muscles or
shed off belly fat, the most
important thing you must do is to
allocate a specific time slot for the
activity. Most people find that
sparing some four times weekly
slots of half an hour is good
enough to make an impact in their
program. Setting the time apart is
one thing while making it happen
is a completely different one. Most
people find it easier to spare time
for workouts first thing in the
morning while they are still full of
energy and before they get
 enveloped in their daily activities.
b) Motivational poster: You also
need to write up a motivational
slogan on a poster and place it in a
place where you can look at it
daily. Alternatively, you can place
a pin up poster of somebody who
has the size of flat belly that you
are working towards. This will
serve as a great motivation
towards achieving your goal.
c) Acquire a timer: If you are going
to do your physical workouts, it is
important that you do them for the
amount of time that you have set
apart. You must set your timer for
 every activity you have put on the
program so that you move on to the
next activity after your time runs
out.
d) Don’t stop learning: After you
have started with your belly fat
loss program, you must strive to
keep on learning newer and better
ways to reach your goal. Even the
world’s leading athletes are never
content with what they know. They
keep on sharpening their edge in
order to get fitter, better and
faster. You must spend every
effort you have to keep on
searching for new ways of burning
belly fat always.
Wrong reasons for losing belly fat
One of the best motivations for losing
tummy fat is perhaps the reasons why
you truly want to have a flatter stomach.
Among all the millions of men and
women who attempt to lose belly fat, all
their reasons can be put into two basic
categories. People lose belly fat either
for acceptance or for health motivated
reasons. While most people trying to
lose tummy fat do it for the purpose of
appearance, you should remember that
the health reasons are an overriding
factor.
Out of the many reasons that people give
for deciding to lose belly fat, there are
good ones as well as bad ones. Among
the reasons that people give as
motivation for losing belly fat include:

Weddings
To fit into a new swim suit
For a holiday
For the summer months
For a photo shoot
To please others
To feel better about yourself worth
Be happier
To feel sexy
Increase self esteem
Charity event to raise money
To look similar to models or movie stars
To gain admiration from others
To fit into a social group
To avoid being laughed at
To have courage to look naked into
mirrors
To feel more attractive
For prom night
If you going to attempt toning your
tummy for the simple purpose of looking
good, that is a good reason but it may not
be good enough. Those who try to burn
belly fat in order to fit in with peers,
avoid being laughed at etc. will most
likely be having problems with their
self-esteem. It may be important to deal
with your self-esteem issues first,
otherwise you will very easily find
yourself spiraling deeper into your
negative mindset should you fail to see
results as quickly as you expect.
Looking good is important for everyone
but it can be risky if you base your entire
happiness on the fact that you look good
and have a flat tummy. Many people who
don’t have very good reasons for losing
belly fat almost always renege in their
plans and can very easily slip back to
their old habits and actually gain more
belly fat than they had originally. It will
be in your interest if you also looked at
the health aspect of belly fat loss. The
healthy aspects of belly fat loss will
give you a longer term solution and is
actually a more powerful motivation for
attempting to lose that paunch.
 The best person
you need to focus on as you plan to lose
belly fat is you. While changing your
diet plan and getting into and strict
exercise regime will help you feel
better, look pleasant, increase your
energy levels, increase your self-
confidence and give you a better night’s
sleep; the focus should be on you. We all
have our different reasons for joining the
bandwagon, but the greatest incentives
for aiming to get a flat toned flat belly
has to be for the overall health benefits
you are going to achieve.
You must also avoid the negative
thoughts of comparing yourself with
another individual and thinking that you
will never look like that person or that
you are too big to look like them. Such
negative thoughts will only help in
discouraging you. Your best frame of
mind should be to assess your current
position and write down your personal
goals before you start working towards
them. You will only need to remind
yourself that a flat tummy will not
happen instantly but specifically
designed goals will help you achieve
what you are working for.
Why you should lose that paunch
While there are several factors that
cause belly fat to accumulate, it is
important for you to realize that there
numerous health risks associated with
carrying visceral fat in your belly. That
you are reading this book is a good
enough reason that you are concerned
about why you must do everything
possible to shed off that paunch. While
most people are concerned about their
appearance, we have already seen that it
is not only the fat that you can feel that
needs to be dealt with; the one that is
unseen is actually more dangerous.
You may rightly be concerned that you
are being forced to purchase newer
clothes due to the accumulation of belly
fat; however, your concern should be
that you are actually exposing yourself to
a number of debilitating diseases and
conditions. We have also seen that
visceral fat cells are not dormant and
they are very active producing hormones
that impair your good health. Some of
the problems associated with this type of
fat include risks to diseases such as
diabetes, breast cancer, gall bladder
disease, cardiovascular diseases as well
as colorectal cancers.
The following are the health risks you
will be preventing when you decide to
shed off belly fat:
Diabetes
The accumulation of belly fat increases
the level of blood sugar and it can be
caused by the consumption of large
amounts of fat, carbohydrates and
proteins in excess of what your body
really requires. The pancreas is then
stimulated to produce more insulin into
the system in order to regulate the large
amount of blood sugar. This stresses the
pancreas which leads to the production
of insufficient levels of insulin and an
increase in blood sugar levels which
leads to Type 2 diabetes.
Heart disease
Anyone who is obese, overweight or has
excessive fats deposited around the
abdomen is normally at a risk of having
high cholesterol levels. While
cholesterol is a type of fat produced by
the liver to help in normal body
functions, too much of it is known to be
responsible for a number of serious
cardiovascular diseases such as:
Heart disease – caused by the
failure of the arteries in the heart
not being able to provide
sufficient blood and oxygen to the
heart.
Arteriosclerosis – refers to the
narrowing of arteries which cuts
down on the amount of blood and
oxygen thereby increasing blood
pressure
Heart attack – refers to the
formation of clots such that blood
and oxygen cannot go through
which can lead to the heart
stopping which could end up
causing the death of some heart
muscles
Stroke – refers to the formation
of a clot in the arteries that could
 lead to the cessation of blood and
oxygen supply in the brain. The
result is normally the death of
brain cells which leads to the
cessation of motor functions or
even premature death.

Lower back pain

Having an enormous amount of fat
around the abdominal area normally puts
a lot of pressure on the lower back.
Over the course of time you are likely to
discover that your posture is getting bad
and you could also begin experiencing
some lower back pain. You know that
lower back pain will prevent you from
performing some very basic skills such
as lifting, walking or even standing.

Breast cancer
Research has found that women who are
overweight normally have very high
levels of estrogen, which is an essential
hormone in a woman’s reproductive
processes. When a woman is overweight
and inactive and has a high level of
estrogen she risks getting breast cancer.
If you think you are at risk of these and
any other problems caused by belly fat,
don’t imagine that your life is now all
gloomy and dark. There is an option you
have which is taking a positive step and
shedding off that tummy fat. The best
news is that most of the risks involved
can actually be reversed as soon as you
enter into a belly fat reduction program.
Why some people fail
Nothing is more annoying than the
simple realization that you can no longer
wear your chic cocktail dress because
your midsection is bulging and will not
just allow you to attend the party in your
best. The quickest thought is normally
how to get a surefire way of losing that
belly fat fast. While there may not be an
instant solution to getting a slimmer
belly, the secret lies with your
willingness and ability to adopt some
serious lifestyle change. Most of those
who try and fail may not have taken
sufficient time to really understand the
real causes of belly fat in order for them
to successfully reverse the flab that is
already piling around their belly.
Scientific research shows many reasons
why people fail to lose belly fat in spite
of their efforts and some of those
reasons include:
An obsession with quick fixes
In many cases people are so much in a
hurry to get done with their belly fat that
they go out to look for a quick fix
miracle. The one thing you must
remember is that when it comes to any
form of weight loss there is nothing like
a quick fix. You don’t spend all your
time looking for quick solution to an
extent that you actually lose all sanity.
There is no amount of weight that was
gained overnight and as such you cannot
expect that you will lose it in one week
or so. Sometimes when you use fat
burners, the body’s system does not
recognize those changes as permanent
and as a result it waits for you to finish
before it gets back to its original
condition.
An accumulation of toxic waste

Unknown to most people, your fat cells

actually act as a reservoir for toxic
wastes, especially those that your body
cannot possibly break down. These fat
cells are especially stored in the area
around the stomach and this is the reason
there is normally an accumulation of flab
that won’t just go away around your
midsection. The liver, which is situated
around your midsection, scatters any
poison filled fat cells in the area
surrounding it and because these fat cells
are bereft of blood vessels, they are
basically not in touch with the rest of the
body so that no matter how hard you
exercise they remain intact. This means
that unless you detoxify your body in
order to get rid of these accumulated
poisons, all your belly fat loss efforts
will almost always end up failing
Poor lifestyle choices
It is an open secret that belly fat
accumulates over the course of time and
by the time you want to do something
about it, you have become so used to
your poor lifestyle habits that it is almost
impossible to stop them. The trouble
with habits is that it is made up of small
things here and there that we do every
day to such an extent that they become
part of our being. These habits can
become too embedded in our lives
because they have been repeated over
the course of time stretching into months
or even years. In most cases you will
struggle with a tough exercise regime,
while still leaving these habits which
continue to undo every effort you are
making. Perhaps it is those late dinners,
skipping breakfast, comfort eating, the
beer you gulp without thinking, your
sedentary lifestyle, lack of sufficient
sleep and etc.
The diet trap
This is a common problem faced by
many people who desire to develop a
flat stomach. While you may well admit
that your diet is not a bad one, it may be
possible that you do not take the best
weight loss diet possible. While you
don’t necessarily have to go to extremes
in diet, you need to develop a healthy
well-structured diet plan that will not
add more calories than you need daily.
Perhaps what you need is a healthy
mindset that will cause you to enjoy any
diet plan that you adopt without feeling
like it is a chore.
Lack of focus
Many of the time some people wake up
one morning and decide they want to
lose belly fat and without realizing what
it is going to cost them they jump into a
program they can’t really support. It is
important for you to have a clear goal
whenever you begin a weight loss plan.
You must set a clear measurable goal
that will give you and your trainer clear
direction and you can measure whether
you are making any progress.
Your action plan
You are now ready to begin your
workout and diet plan in order to start
losing your belly fat, the following five
step action plan is going to help you to
set the ball rolling:
Step #1: Set your goals
Pull out the diary you bought in order to
set the exact goal that you require to
achieve. If you intend to lose so many
pounds, you may want to indicate that
down in your diary. In this case, if you
are planning to tone your stomach
muscles you must indicate exactly what
you want to achieve, making sure to
indicate an achievable deadline but it
must also be specific.
Step #2: Allocate your days
In the diary, plan the exact activities you
are going to do on each specific day. It
may be in your interest if you made the
people you live with aware of these
days such that they respect them and
where possible they can support you.
Place the poster you have or a specific
motivational slogan at the place where
you will be doing your workouts.
Step #3: Invade your kitchen
Invade your kitchen and do the necessary
changes. Eliminate all the fattening foods
in your kitchen replacing them with
whole foods. You may want to become
generous and donate any foods you are
not going to eat such as sugary snacks
and drinks, salty snacks, and junk foods
to your buddies, neighbors or perhaps
just dump them in the trash can. Head to
the grocery store and purchase a fresh
supply of fruits and vegetables as may
be necessary. You may also want to buy
fish, turkey, chicken, pasta, eggs and
brown bread. Don’t forget to buy seeds,
nuts, yogurt and low fat milk.
Change you eating plan to eating
your largest meal during breakfast
and also take 4 – 6 meals per day
 instead of the regular 2 – 3 meals
Plan to eat a rich protein filled
breakfast every day after your
workout including eggs and dairy
products, always avoid eating
before going for a workout
Step #4: Decide daily workouts
Plan every day what you are going to do
the following day in terms of workouts.
Write down how many repetitions of
every activity you are going to be doing.
Step #5: Step out and do it
After doing all the plans, it is finally
time to step out of the comfort zone and
do the actual workouts that you plan to
do. You must always remember to start
with a warm up before totally plunging
yourself into the exercises you are going
to do every day. The results you are
going to get will be determined by the
intensity of your workouts. Remember to
begin slowly, especially if you have
never been involved in exercise before.
Work hard enough in order for you to
sweat profusely and when you combine
the various exercises with a diet plan,
you can wait for the results you have
always yearned for.

Diet discipline
Diet and weight loss
You have come this far in this course
because you are really interested in
burning off that belly fat that is not only
ugly but is also a major health risk. A
diet plan is one of the best ways you can
reduce belly fat, lose excess weight and
of course improve your entire overall
health. When deciding on a diet plan to
lose weight and belly fat, it is always
important to make choices that can easily
become part of your lifestyle. You must
create the mindset of not looking at the
diet plan as a chore but as a healthy
lifestyle choice that is going to benefit
you a great deal.
There are a few basic core principles
that you may want to consider even
before you select a diet plan that is
supposed to an appropriate one. Some of
the core principles of the belly fat loss
diet include the following:
Any diet plan that you enter
should aim for proper nutrition
where proteins, complex
carbohydrates, vitamins and
minerals are included liberally
It is recommended that you
include plenty of drinking water in
your diet plan, where 8 – 10
glasses should be drank daily
It is extremely important to plan
 to get sufficient rest every night,
aiming at 7 – 8 hours every day
Cardiovascular exercises in
combination with your diet plan
will give you fast and longer
lasting results
You will also require to include
some amount of weight training
exercises in order to build up and
tone your belly muscles which
will in turn assist you to burn belly
fat faster
Most people get confused about what
they should include in their belly fat
burning diet. As a result of this
confusion, such people end up getting
trapped and consuming the wrong type of
diet which eventually backfires. While
knowing what you are going to consume
is important, I guess it is more important
to also take note on what you cannot just
consume. Fad diets will not give any
results and as a result you must know
how to avoid this trap completely.
Fad diets are basically concerned with
the reduction of calorie intake and they
use any unscrupulous method to make
sure it happens. In most cases, they
encourage you to eat only specific types
of foods which may not be generally
wholesome which in itself is a major
problem. The trouble with these fad
diets is that they lie to the body. When
sufficient food is not arriving, the body
goes into a panic and switches on the
starvation mode which ends up slowing
down your metabolism. The resultant
effect is that the slowed metabolism
encourages the storage of fat leading to
what is normally referred to as yo-yo
dieting.
Discipline your fork and knife
The last half century has seen a great
shift in our general dietary styles with
general food choices quickly shifting
from the natural to highly processed
foods. Many of the staples that were
generally fresh natural foods are no
longer considered fashionable and
almost everything is now packaged and
processed. Apparently, it is during the
same period that we have experienced
major outbreak of obesity, belly fat and
many lifestyle diseases that are directly
or indirectly related to our lifestyle
choices. Majority of the foods that are
processed are loaded with chemicals in
the name of preservatives and artificial
flavors all of which have a negative
impact regarding weight gain.
Most people’s diets today are composed
of highly processed foods that are
nutritionally wanting while at the same
time packed with Tran’s fats which are
deadly, fructose and large amounts of
sugar, all of which are known to be
major contributors to excess weight
gain. Things are not becoming any better
because in the developed world, even
manufacturers of baby foods are
beginning to package some junk baby
food in order to increase their market
numbers.
Many of these foods being sold as baby
foods are filled with preservatives and
other chemicals and I guess babies will
be growing up addicted to junk. Their
availability is made easier because there
are vending machines at every nook and
cranny, not forgetting our children’s
schools. In most cases, the caloric
content and nutritional value is such that
by the time these children grow they will
actually be battling child obesity and
belly fat problems.
It has always been an open secret that
the best diet is one that is composed of
fresh fruits and fresh green vegetables
since they promote good health and
weigh loss practices. Fruits and
vegetables are essential because apart
from their vitamin, mineral and
antioxidant content, they also provide
your body with fiber which is essential
in weight loss programs. It is therefore
important to make sure that you eat at
least 10 servings of fruits and vegetables
every day.
It is sad that very few adults eat
sufficient fruits and vegetables daily and
you can therefore understand why
children will find it harder. Research
studies indicate that in the past decade,
only 26% of grownups admitted that they
ate vegetables at least three times every
day. Manufacturers of junk foods and
processed foods spend millions of
dollars advertising and this seems to
have been extremely successful.
Natural vegetables are jam packed with
all the vital nutrients that promote the
growth of cells to a safe level that easily
reduces our risk of deadly diseases
while at the same time enhancing natural
weight loss. Junk foods, on the other
hand, are filled with chemicals that are
added during the manufacturing process
and which are normally released into the
body, thereby creating a situation that
overloads the system with toxins day in
day out.
When these toxic chemicals get broken
down by the body, the body ‘hides’ them
in fat cells so as to prevent the
immediate outbreak of disease. These
chemicals will accumulate over the
course of time to such an extent that they
reach extremely dangerous levels where
they create conditions that are ripe for
diseases such as diabetes, cancer and a
number of heart conditions. This
chemical overload that is caused by the
consumption of too much junk food
disrupts the body’s metabolic functions
leading to a rise in blood sugar levels,
resistance to insulin and finally weight
gain especially around the abdomen.
 It is no
secret that there are serious health
hazards that are associated with the
consumption of junk foods, which are
being consumed by millions of
unfortunate unsuspecting people. It is
fact that millions of people are
committing slow suicide with their
knives and forks. It is no wonder that
there has been an explosion of obesity
and related diseases such as metabolic
disorders and cardiovascular
complications. If you are going to
succeed in burning off that extra weight
in your belly, you must make a
deliberate decision to discipline your
knife and fork. Try as much as possible
to eliminate all manner of processed
foods from your diet. You must choose
your diet for longevity and not necessary
for the artificial taste that junk foods are
truly known for.
Discipline your tongue
 Majority of the
people trying to lose belly fat normally
concentrate their energy on reducing the
amount of fatty foods they consume. The
only problem with this approach is that
they always forget another major culprit
that is refined sugar. There is plenty of
refined sugar in our diet that contributes
very greatly to the bulging waistlines
that you are seeing all over the place. A
lot of the sugar is normally consumed
unconsciously because most of the time
it is hidden in a number of foods and
drinks we consume innocently.
The truth of the matter is that there are
not too many people who don’t truly
understand how refined sugar plays a
role in increasing belly fat and general
excess weight. Consider the following
facts about refined sugar especially as it
relates to weight loss matters:
Refined sugar comes under
different names on food labels
such as cane sugar, brown sugar,
palm sugar, corn syrup, fruit juice
concentrate, high fructose corn
syrup, fructose, glucose, dextrose,
maltose, raw sugar, molasses,
table sugar, sucrose, syrup etc.
While all sugars contain about 4
calories per gram, refined sugars
have no nutritional value. It is only
okay if your sugar intake
constitutes only less than10% of
your entire energy intake
On average, research
discovered that most people
consume at least 40 kg or 90
pounds of sugar annually, which
literally translates to about 22
teaspoons of sugar daily; in terms
of calories this translates to 440
 calories daily.
So how does the consumption of sugar
affect your weight gain and weight loss
programs? The truth of that matter is that
the consumption of sugar has numerous
negative effects as far as weight loss is
concerned on the bodies which include:
An addition of empty calories
Raises blood sugar and insulin
levels which in effect causes the
body to start storing body fat and
nit burning it
Causes a serious drop of insulin
which leaves an individual feeling
exhausted and hungry with a
craving for more sweet stuff
Since vitamins and minerals are
required for the digestion of the
excess sugars, the body has to
 draw them from the reserves and
this reduces the amount available
for burning fat and building
muscles
Reduces the intake of other
nutritious foods that are filled with
minerals and vitamins
While it is true that many of us don’t add
any sugar to our cooking, we never
realize that that refined foods and
beverages we consume have a lot of
sugar. This is basically how most people
find themselves consuming more sugar
than they can imagine and since it is
addictive, we continue to consume it
innocently.
It is therefore important that you try to
gradually reduce the amount of sugar you
consume every day to some level that
can be considered healthy. This is the
only way you will succeed in cutting
down your weight as well as dropping
the measurement of your waistline.
There are a few simple things you can
do in order to reduce the amount of sugar
you will be consuming daily.
a. Try as much as possible to
consume and enjoy foods that are
naturally sweet without the
addition of sugar
b. Reduce the amount of sugar
recommended in any recipe by
 1/3 or ¼ which you can replace
with some nonfat dairy products
so as to enhance their nutritional
value
c. Make your own sauces and
toppings at home because they are
likely to have less sugar
d. When baking, you can replace
sugar with frozen fruit
concentrates, fresh juice or dried
fruits
e. Read food labels when shopping
so as to find out whether there any
hidden sugars
f. Avoid buying foods and snacks
 that are naturally filled with sugar
such as soda, baked goods,
chocolate and biscuits
g.

Don’t replace high sugar foods

with high sodium and fatty foods
h. Avoid buying sweetened drinks
 but instead buy 100% fruit juices
and drink pure water when you are
feeling thirsty
i. Avoid drinking sweetened
beverages such as coffee drinks
and milkshakes since they are
always full of sugar and empty
calories
j. Eat fruit that is in season since it
will not have any added sweetness
k. If you find that you really must
take a soft drink, choose the
smallest can that is available.
Most people get shocked to learn
that a normal 600 ml bottle of soft
drink contains between 12 and 25
 teaspoons of sugar.
l. Avoid foods that have a
combination of sugar and fat such
as biscuits, cakes and chocolate
because you will be increasing the
amount of fat that you will be
gaining eventually.
It is important for you to remember that
while sugar will contribute only four
calories per gram, there are foods that
have more concentrated calorie sources
than others. You will get 16 calories
from one teaspoon of sugar; 22 calories
from a teaspoon of honey. A teaspoon of
applesauce may have only four calories
but it has fiber, vitamins and minerals
making it a better choice.
Salt and weight loss

While
salt does not contain any calories in and
of itself, word on the street is that it is
actually associated with weight gain.
People who consume high amounts of
salt temporarily cause water retention
which causes a temporary weight gain. It
is in this regard that people who
consume less salt have their bodies
expel a lot of water which generally
leads to loss of weight. Many weight
loss diets that restrain you from taking
any salt or a large amount of it will
mostly help you to lose weight that is
associated with water. The problem is
that as soon as you begin taking salt, you
will end up losing the same amount of
weight that you supposedly lost.
The truth of the matter is you still need to
be concerned about the amount of salt
that you consume because of it song term
effects on your belly fat loss program.
Diets that are full of salt are normally
associated with blood pressure diseases
which are somehow tied with how we
gain weight. The major problem comes
with the consumption processed foods
that are normally high in their salt
content but extremely low in their fiber
and calorie content. Most of these foods
are found in supermarket shelves and
fast food restaurants.
The tricky thing regarding salt is that we
add it during our cooking or at table in
order to improve the food’s taste.
Manufacturers of refined foods on the
other hand have to add greater quantities
of the same salt so as to return the food’s
flavor and also enhance its preservation.
However, when you read the packaging
you will not see the mention of salt but
sodium. Most people normally use the
terms salt and sodium interchangeably
but in actual they are slightly different.
Sodium is a natural mineral that occurs
in many foods which also accounts for
up to 40% of the content of table salt.
This means that we someone adds salt to
any food they increase the food’s sodium
content by about 40% of the amount
added through salt.
The place of proteins
One of the best ways to increase your
metabolic rate through diet is by making
sure that your foods contain a large
amount of proteins. There are many
ways that high quality proteins influence
belly fat loss programs. Proteins are
responsible for the development of your
muscle mass; they improve your
antioxidant functioning as well as your
immunity, increased insulin function and
HDL cholesterol, all of which play a
role in enhancing your weight
management programs.
There is sufficient scientific evidence
that proves that the consumption of
higher levels of proteins significantly
contributes to weight loss. However,
this works especially well when it is
combined with the reduction of the
consumption of carbohydrates. Under
ideal circumstances, you need to make
sure that your protein consumption
comprises of up to ¾ of your ideal body
weight in grams every day. A person
who weighs 200 pounds but whose ideal
weight should be 200 pounds should
consume between 120 to 150 grams of
proteins daily.
When you are trying to lose any form of
weight, it is important for you to make
sure that you are consuming sufficient
proteins so as to avoid withering away.
This is what normally enhances your
metabolic function which is directly
related to your body’s muscle function.
You need to take sufficient protein in
order to preserve your muscles which
will in effect facilitate the burning of fat
cells in your body.
Proteins are usually composed of a
number of amino acids and where
weight loss is concerned, scientists are
in agreement that a line of amino acids
known as leucine are best placed in
assisting you in that direction. When you
get your protein content from foods
containing this line of amino acids, there
are chemical processes that occur to
stimulate a sluggish metabolism whose
effect will be an automatic loss of
weight.

Some of the best sources of leucine

amino acids are the consumption of
animal proteins together with dairy
based proteins. Among the leading
sources are red meat and cottage cheese;
the other foods in this group include as
eggs, cheese, milk, fish, chicken,
legumes, nuts, peanuts and other seed
based foods. Most people who don’t
take milk products or red meat may find
it hard to get leucine but they can make it
by consuming whey protein. Contrary to
popular belief, you can boost your belly
fat loss efforts by up to 65% by eating
two eggs for breakfast when compared
to eating an equivalent amount of
carbohydrates.
Eating a diet that is rich in leucine rich
protein and some low carbohydrates is
one of the most effective natural ways of
supporting your weight loss program as
well as improving your metabolism,
blood sugar and cardiovascular function.
Leucine actually works by preventing the
loss of muscle during any of your weight
loss workouts. When you are on a high
protein diet therefore, you will end up
losing fat and not muscle as opposed to a
high carbohydrate weight loss diet
where you lose a large amount of muscle
during exercise.
The other advantage of a rich protein
diet as far as weight loss is involved is
that it also supports the functions of
insulin in the body. A diet rich in protein
also reduces the amount of triglycerides
which in turn stimulates the brain to
make you feel satisfied sooner with
fewer calories. Once a product of the
amino acid known as leptin enters your
brain it gives your metabolism a
message to speed up. Whey protein is
also important because it enhances the
brain’s ability to feel satisfied, thereby
regulating your appetite and the amount
of food you are going to consume.
 The other
benefit related to eating high protein
breakfasts is the fact that it stimulates the
liver and gives it some work to do. The
liver is basically the body’s metabolic
center and when you consume a high
protein breakfast you actually enhance
your metabolic rate by an entire 30%
and for duration of approximately 12
hours. This means that you will be able
to burn calories equivalent to a person
who has had a five mile jog. Since fats
and carbohydrates are easy to utilize,
they only enhance the liver’s metabolism
by 4%. When it comes to protein, the
liver must split it and then struggle to
reassemble it so that it can then be used
by the body for different functions.
A diet that is rich in protein also
becomes a form of a natural diuretic.
Most people with any form of extra
weight are naturally sluggish because
they hold lots of water in their bodies.
Apart from increasing blood pressure
because the heart works harder to
eliminate the stagnation, the large
amount of water impedes any weight
loss program you may be trying to
participate it. However, with the
introduction of a higher protein diet, the
body receives an increase in a protein
known as albumin. Albumin uses an
osmotic process to rid your body of fluid
retention and thereby supporting your
belly fat loss efforts.

Increase the consumption of raw foods

Perhaps this is one of the simplest ways
to lose belly fat; the consumption of raw
foods. In a world where people have
abandoned some of the best diets for the
sake of convenient diets otherwise
known as fast foods, raw foods can play
a significant role in your belly fat loss
program. Apparently, raw food diets are
not necessarily competing with cooked
foods, the greatest competitor of any
healthy diet is the so called convenient
diet.
Foods are naturally filled with life
giving enzymes, but our current lifestyles
work very hard to destroy these
enzymes. The main reason we have
become an enzyme deficient generation
is as a result of cooking our foods too
much in addition to the addition of food
additives and preservative as well as
pollution, all of which appear to be in a
conspiracy to destroy our food value.
People who turn to raw food diets soon
realize that they are consuming foods
that are actually alive and full of
enzymes on top of the fact that they aid in
belly fat loss programs. Once you get
used to raw foods, you can actually get
to enjoy them extremely and you will
become healthier and happier. The truth
of the matter is that as long as you have
got a healthy digestive system, you can
easily maintain health and lose all
unwanted belly fat by consuming raw
foods that are whole and alive.
The most interesting thing about a raw
food diet is that you can actually eat as
much as you want without necessarily
adding an ounce of weight. The only
exceptions would be for people who
have some digestive disorders; such
people will still be better off consuming
raw foods. When you get into a raw food
diet for belly fat loss, you will be cutting
on weight and fat while at the same time
cleansing your system and detoxifying it
as well as rebuilding your digestive
system which will thereafter take care of
your belly fat loss program.
Like any healthcare provider will tell
you, all the body parts are somehow
interconnected such that when you have
excess belly fat, your entire body system
will be affected somehow. Your bulging
midsection is a clear indication that
there are challenges in other body
systems such as the elimination
processes, emotions, glandular system,
liver, colon, lungs as well as energy
levels.
When you consume raw foods, you will
be addressing the weight problem in a
holistic manner. You must realize that
while enzymes are naturally responsible
for food digestion, they are also
responsible for every other body
process at the cellular level. Every herb,
vitamin or mineral you consume cannot
function at all save for the presence of
these enzymes. A diet full of enzymes
from raw foods will therefore play a
leading role in improving your entire
body function.
When it comes to belly fat loss, enzymes
play a big role here. A good example of
an enzyme that splits fat cells is one
known as lipase. Lipase is found in great
quantities in raw foods, but the problem
is that majority of the people don’t
consume sufficient lipase to burn even a
small amount of fat cells, leave alone the
large amounts normally found in our
diets. Lipase functions by breaking down
and dissolving fat cells throughout the
entire body. When we lack sufficient
lipase, the fat is going to stagnate in
numerous places such as the thighs, hips,
midsection and buttocks.
Another important enzyme is known as
protease and which is quite important in
the maintenance of a healthy body.
Protease is quite significant in the
breakdown of proteins in addition to
flushing out of toxins. We have already
indicated how the flushing out of toxins
from the body assists in your weight loss
efforts. The body has the habit of hiding
any toxic stuff in the fat cells and when
you begin to burn the fat the toxins very
easily get released and they can flow
into your system leading to bloating and
water retention. When you get protease,
it actually attacks the toxins and flushes
them out, which shows why you need to
have plenty of protease when doing any
belly fat loss program.
Anytime you fail to get sufficient
nutrition from the food you are eating, as
it normally happens when you consume
junk foods and cooked foods, your body
goes into panic mode and begins storing
fat in order to prevent starvation. The
brain actually signals the body that you
are actually hungry and you decide to
eat, which finally creates a vicious cycle
so that you eat, feel hungry and eat again.
When you combine this terrible state of
affairs with the issues such as
insufficient enzymes in the diet and poor
digestion you have in yourself a good
setup for increasing belly fat.

When you decide to eat a large amount

of raw foods as a form of belly fat loss
program, you will also be making sure
that you are getting proper nutrition and
sufficient enzymes to aid in proper
digestion. Eating all cooked foods means
that your body must scavenge for
enzymes from other body processes
leading to a waste of resources and
energy. Raw foods will eventually help
in restoring your energy and rebuilding a
healthy metabolic rate which will lead
you to feeling physically and
emotionally better.
When it comes to belly fat loss and
general weight loss, raw foods is the
way to go. With a raw foods diet you
will regain desired results without too
much effort. This is perhaps the simplest
way for anyone to lose the paunch
because raw foods such as fruits and
vegetables are high in nutrients but low
in calories. When you have eaten these
foods and they have been properly
assimilated, you will begin to lose the
craving for junk foods and you can be
sure that this will solve more than half of
the problems that most people have with
belly fat loss diets. Most of the times
these cravings are not usually as a result
of hunger but rather that the body feels
like it has been deprived.
The benefits of the raw food diet in belly
fat loss can be compounded by
combining it with a good exercise
program. The diet itself will provide
you with so much energy that that you
will simply want to go out and do
something. There is a very nice feel
good factor that accompanies the raw
food diet that will compel you into
action and transform you from the couch
potato that you always were.
Everyone loves desserts and perhaps
this is where many people consume
sweets and other sugary snacks. There is
nothing that can be more appealing than
a raw dessert because it can actually be
eaten at any time, any day and anywhere.
This is a dessert that you won’t have to
cook and because it is raw you can eat
as much as you want without any fear
that you will put on any weight. All you
may need to invest in is a blender and a
food processor and you will be on your
way to losing belly fat through a raw
food diet of fruits and vegetables. You
may also want to include some nuts and
legumes that can actually be eaten raw
after they have been soaked.
If you are wondering whether it is going
to be possible to stay warm while eating
your raw food diet, the answer is that it
is very possible. Some of the simple tips
you can employ include:
The use of warm spices such as
ginger, garlic or cayenne pepper
Warming your soups slightly on
the stove but only to a
temperature where you can still
have your finger inside without
getting hurt or perhaps placing it
on warm bathing water.
Drinking herbal teas which
even though they are not quite
raw, they are healthy enough to
keep you warm without ruining
 your health
Eating and drinking your
foods and drinks at room
temperature

The best eating plan

Your plan to lose belly fat is going to
require a very specific balancing act
because what, when and how you eat is
what makes all the difference. The truth
of the matter regarding your eating habits
is that: When you consume more calories
than you can burn you end up adding
weight; when you eat a smaller amount
of calories that you can burn you will
end up losing weight.
Most people approach their belly fat
loss plans with extreme dieting plans
that end up making the entire exercise
look difficult. These diets are not healthy
and they end up leaving you starving and
cranky, two things that fully undermine
your belly fat loss efforts. The trouble
with these emotional eating habits is that
at the end of the day, you discover that it
is roller coaster that leaves you exactly
where you started from, if not worse.
The end result is that most people end up
feeling miserable and they give up. The
good news is that there is a better eating
plan that will not only leave you feeling
satisfied but will also assist you to
achieve your weight loss goals.
When dealing with belly fat, you are
dealing with fat that is not only stored
under the skin but that which also goes
into your body and covers some of your
internal organs. This is the type of fat
that is linked to problems such as insulin
resistance which ends up predisposing
you to diseases such as diabetes. Since
there is no single belly fat loss plan that
is going to fit everyone, the following
important guidelines will lead you to
begin your eating plan that will
definitely assist you to remove the bulge
in your midsection.
Consider permanent changes
If you are going to lose belly fat
permanently you will need to stop
thinking about getting a quick fix diet
plan and instead decide to adopt a
lifestyle change. Permanent weight loss
is only achievable through the adoption
of a pleasant lifestyle change that can
easily be maintained. While you may try
some diet change plans that are going to
help you jump start the entire process, it
is important to note that a lifestyle of
healthy food choices is what will work
permanent results at the end of the day.
Social support
You may want to get social
support so that you get the
encouragement and motivation that
will push you on. It is important to
get the support of close family
members and friends since you
intend to make these changes a
lifelong lifestyle program. Family,
friends and support groups can be
very effective and can make a
great contribution towards your
success.

Don’t be in a hurry
You must avoid trying a crash
program because in most cases, it
actually becomes a recipe for
failure. The best way to go about
belly fat loss is to take it slowly at
a pace that is comfortable. The
trouble of losing weight very fast
is that it will be exhaustive to the
body and mind and you may not
get to enjoy it, thus failing to make
it a lifelong program. Most people
who lose weight fast end up losing
muscle mass and water instead of
the fat that is the real problem.
Set achievable goals
You will get lots of fun losing the
paunch if you set short term goals
that are realistic and achievable.
You don’t want to set goals that
are meant to please other people,
but when you combine long term
health and fitness goals you will
have the motivation to move on
even when there are small
disappointments.
Keep a food journal
It is also important to start by
keeping a food journal as well as
measuring your tummy so as to see
the progress you will be making.
A journal helps you to keep track
of your progress as well as
encouraging you to make any
changes that may be deemed
necessary to make a whole lot of a
difference.
Experimenting
 We all have different body styles
and shapes and, as such, there may
not be one straight forward
prescription for everyone. You
may want to allow yourself some
time for experimentation until you
find an eating plan that will
actually work for you individually.
Since there are many healthy diet
plans, it may take time for you to
finally land the right one for you.
Tip #1: Avoid these pitfalls
There are many people who are intent on
losing belly fat who end up indulging in
emotional eating especially when they
find themselves attempting fad diets.
Remember that quick fix plans in belly
fat loss are bound to fail due to the
following reasons:
a. Feeling deprived: When you get
into an impractical eating plan that
eliminates whole food groups such
as fats and carbohydrates, you will
simply be short circuiting your
efforts. A plan that eliminates
important food groups is not
healthy and will cause more harm
than good because of the
nutritional deficiencies it is going
to create.
b. Can’t keep off the weight you
lose: Far diets that completely cut
 off calories without a good plan
due to food restrictions can only
work short term results because
they are impractical. This means
that as soon as you stop the
program you will regain all the fat
that you had lost. The reason for
this is that when you deny yourself
food, the body’s metabolism will
slow down automatically because
you are on a fast. However, as
soon as you begin eating again it
bounces back. It also becomes
easy for you to cheat yourself and
break that fad diet when you get
overwhelmed by appetite.
c. You lose more money than
 weight: Many fad diets include
the purchase of special meals,
shakes and many other ridiculous
programs. Some of these programs
are quite expensive, especially if
you want to keep the fat off on a
long term basis and, as such, you
will be losing more money than
belly fat.
d. Unrealistic: Many belly fat loss
programs are quite unrealistic and
as a result you could end up
feeling discouraged because the
guy on the commercial seems to
achieve things you are not getting
at all. It also becomes a burden
because you can no longer
 socialize with friends and family
when they attend parties,
cocktails, weddings and other
social events when people are
going to be dining.
Tip #2: No emotional eating
There many times people eat for other
reasons other than hunger. If hunger was
the only reason people ate, we would
not be having an epidemic of obesity.
Food has ended up being a stress
relieving object for many people and
this is especially the one time that
people pack up lots of pounds leading to
bulging midsections. It is therefore
important for you to realize what things
in your life are likely to trigger
emotional eating. This can make a
difference in your eating plan and aid
you in your belly fat loss efforts.
You may want to make a special
observation in order to know what,
when and where you eat. You will
discover that you probably eat the wrong
foods when you are stressed, when
watching TV, when you feel lonely or
when you are bored. After you identify
the culprit that triggers emotional eating,
it becomes easier for you to work out a
strategy that will assist you to combat
the problem. There are simple strategies
you can use in order to combat
emotional eating some of which
include:
Try to find a different way to
relax at the end of a long day as a
way of rewarding yourself instead
of reaching for a snack. You may
want to read an interesting book or
take a sip of some nice soothing
herbal tea or even soak yourself in
a hot bath.
Try something like walking
around the block when you feel
low on energy instead of reaching
for that bar of chocolate. You may
also try something else such as
taking a nap or listening to some
soothing music.
Reach out to other people if you
are the kind of person who ends up
eating snacks when you feel lonely
or unloved. You may want to call
up a friend or a relative and have
a hearty laugh together, find a fun
activity to do, go for a jog, or take
 your dog for a walk.
Try some stress management
exercises such as meditation, yoga
or a number of deep breathing
exercises when you find yourself
overwhelmed by stress if that is
the time when you end up
indulging unhealthy foods.
Tip #3: Eat with your mind
We live in a generation that is very fast
paced and as a result, it is very easy to
do everything almost on autopilot.
People are normally in a hurry such that
there are always deadlines to meet every
time and sometimes it is impossible to
leave your desk so as to go for a decent
meal. As a result of this, most people
end up eating mindlessly, without really
thinking about or even enjoying what
they are eating.
You can make a difference by beginning
to practice ‘mindful’ eating in order to
replace ‘mindless’ eating. You need to
take time to carefully select what you eat
and take your time to enjoy each and
every bite. When you take time to
carefully think about what you are going
to eat you, will enjoy it more and of
course aid your belly fat loss program.
There a few ‘mindful’ eating tips you
may want to consider which include:
a. Pay attention: Take time to
savor the environment from
which you are eating as you

take in the taste, smell and

texture of your food. Concentrate
your mind on the current activity
without letting it wander off to
anything else as you enjoy the
 taste and feel of food in your
mouth.
b. Eliminate distractions: It is
important to avoid eating while
you are working, reading, using
your computer, or even watching
TV. Most people almost always
overeat during times like this
when they are distracted by
other activities.
c. Chew thoroughly: It is
important to take your time to
thoroughly chew the food you
are eating. It is recommended
that you try to chew every
mouthful of food at least 30
 times. Apart from assisting you
to enjoy your food, you will end
up eating less than you normally
do.
d. Mix up utensils: Try using
different forms of cutlery in
order to help yourself
concentrate on your eating. You
may want to try using chop sticks
instead of a fork or once in a
while try holding the fork with
the non-dominant hand for a
change.
e. Stop eating earlier: The body
usually waits for a signal from
the mind to tell you that you need
 to stop eating. However, it takes
a bit of time before this signal is
sent and received. It is therefore
advisable that you try and stop
eating just before you clear up
your plate or feel satisfied.

Tip #4: Fiber rich foods

The best way to lose belly fat is making
sure that you are eating fewer calories
all the time. You can actually manage to
eat fewer calories without necessarily
depriving yourself of the right amount of
food. Choosing your diet correctly will
assist you to fill up and still remain in a
healthy diet program. The secret is for
you to find the type of food that can keep
you satiated without necessarily adding
any pounds at all.

Fiber rich foods provide a credible

solution to this problem. Foods that are
high in volume can give you the feeling
of satisfaction for a longer time without
adding excess calories. These foods also
take a longer time to chew and as a
result they assist you to feel satiated
sooner. They also take a longer time to
get digested and as a result you will feel
fuller for a longer period of time.
Some of the leading fiber rich foods
include:
a. Fruits and vegetables: When
choosing fruits and vegetables
try to choose a rainbow; they
come in a variety of colors
which is more pleasant to more
than just the eyes. Try fruits such
as apples, plums, oranges,
nectarines and all manner of
 berries. You may also want to
eat all types of cruciferous green
leafy vegetables
b. Legumes: Try all manner of
legumes including split peas,
lentils, black beans, chick peas
and pinto beans among others. It
is a good idea to add these to
your soup, entrees and salads or
perhaps make meals on their
own.
c. Whole grains: You may need to
change to whole grains such as
brown rice, high fiber cereals,
whole wheat pasta, oatmeal and
bran muffins.
Concentrate on fruits and vegetables
a. Deliberately deciding to pour out
a slightly smaller amount of
breakfast cereal every morning in
order for you to create room for an
extra fruit so as to reduce your
calorie count.
b. Reducing the amount of eggs you
use for your breakfast meal with
some vegetables such as spinach,
tomatoes etc.
c. Replace the meat in your
sandwich with a favorite
vegetable
d. Eat more vegetables in your main
 course and try especially stir fries
instead of the heavier meals
e. Use a low density vegetable
salad as your starter or some
vegetable soup

Tip #5: A little bit of indulging

Human
nature is such that when you consider
some things ‘off limits’; you somehow
create a big craving for them in your
mind. You don’t want to create a
situation where you feel like a total
failure when you even but get a bite of
the ‘bad foods’. It is therefore
recommended that you can take a small
bite of the ‘bad food’ once in a while
without necessarily indulging in them
heavily.
You must avoid being in a totally
restrictive diet plan that will soon
become a burden. You can do this by
succumbing to temptation for a bite of
chocolate, a small bit of ice cream, a
cookie once in a while without over
stuffing yourself. Any type of diet that
makes you deprive yourself completely
will almost always end up in failure.
You must avoid starving yourself until
you get to appoint of snapping, as long
as you are conscious of what you are
doing so as to avoid over doing it to
your own detriment. The secret of
indulging once in a while can be
accomplished by following these simple
guidelines:
Combine it with a healthy
food: It is possible to still enjoy
a small bit of your ‘bad food’ if
you become clever in the way
you are doing to do it. The secret
is to take just a small amount of it
in combination with your
selected low calorie food. You
may want to take a scoop of your
favorite ice cream once in a
while as long as you combine it
with your fruits and vegetables
so that your system doesn’t feel
deprived.
Program the treats: You may
want to create a program for
those times when you are going
to be indulging so that you look
forward to the weekly treat. You
can draw it up in your diary what
times you are going to indulge as
well as the amount of the treat
you are going to take. You could
indicate that and then decide that
those are the only times you are
going to take a small amount of
the ‘sinful food’.
Temper down your
indulgence: While it is okay to
indulge once in a while, you can
do yourself a favor by making the
indulgence less indulgent. If you
are going to do your own baking
you can actually reduce the
amount of sugar and fat. You can
also replace the sugary
ingredients with healthier ones
such applesauce etc.
Make it a special moment:
Instead of only trying to engage
 your sense of taste, you can plan
to prolong the experience by
trying to engage all your senses.
Set your table attractively and if
possible play some soothing
music and light candles so that
you get to total pleasure and
relaxation. Consume your delight
in small pieces taking time to
enjoy each piece as you chew it
thoroughly.
Tip #6: Create your food environment
One of the best and easiest ways to
manage your eating plan is to make sure
that you create a perfect food
environment that you are personally
going to be in charge of. You must set up
the times when you are going to eat as
well as what you are going to eat at
those times without forgetting the
amounts. Your important guidelines are
going to include:
Always take breakfast: It has
been proven that one of the best
ways to maintain healthy weight
is to make sure that you begin
with a healthy breakfast. When
you start the day with breakfast
you are able to jump start your
body’s metabolism and keep it
going throughout the day such that
you will not feel like indulging
later in the day.
 Reduce your portions: You
should also reduce your portion
size by trying to always use
smaller cups, plates or bowls
when serving. When you use
smaller utensils your portion will
actually appear to be bigger and
your eyes will be satisfied. You
must avoid the temptation of
eating directly from the package,
food container or the larger bowl
because that will make it
impossible for you to determine
how much you will have truly
eaten.
Plan all your meals: It is
extremely important that you plan
all your meals ahead of time in
order to avoid any form of
indulgence. If you are going to
have any snacks between your
meals you may want to make sure
that they are healthy ones and as
such you will plan to have them
available well in advance. When
you eat on schedule you will also
avoid eating when you are too
hungry because that is what
normally creates the avenue for
overeating.
Prepare your own meals:
When you prepare your own
meals you will have control over
the amount and type of cooking
oils that will be used as well as
all the other ingredients. Many of
the prepackaged meals served in
restaurants normally have a large
amount of sodium and fat which
only makes the matter of belly fat
worse than it already is.
 Avoid shopping when hungry:
If you are going to shop for your
groceries, you must avoid doing it
when you are hungry. You should
especially deliberately avoid
going by the aisles that stock
sugary, salty and fatty snacks and
other fast foods.
Limit available foods: The old
adage that says ‘out of sight, out
of mind’ plays especially true
when it comes to eating. You
must make sure that there are no
‘sinful foods’ lying around in
your refrigerator unnecessarily or
anywhere around your kitchen.
You want to avoid a situation
where you will see some foods in
your kitchen cabinet and you
begin salivating for them.
Early dinners: You must try as
much as possible to eat your last
meal of the day much earlier in
the evening and try to ‘fast’ for
the next 14 or so hours. It is
important to learn to eat only
when you are going to be
extremely active as one of the
ways you can keep belly fat
down. You must avoid eating any
after dinner snacks because in
most cases they are normally fat
filled and will only add
unnecessary calories into your
body.
Avoid self-sabotage: Most
people who are on any form of
diet normally forget to remember
that soda is one of the worst
drinks possible. On average, a
single can of soda contains
between 10 – 16 teaspoons of
sugar which provides close to
150 calories. You may end up
taking your calorie intake too high
by taking just a few drinks.
Instead of indulging in soda you
may want to try healthier option
such as unsweetened ice tea or
water with a lemon.
Tip #7: Make lifestyle changes
While eating and drinking related
choices can contribute a great deal on
how much belly fat you can gain or lose,
there are several other lifestyle choices
you must make in order to fortify your
resolve to reduce the size of your
paunch. These changes may appear to be
totally unrelated to belly fat for the
casual observer but the truth of the
matter is that they make a great deal of a
difference:
Sleep well: Studies have
indicated the existence between
weight gain and the amount of
sleep that an individual gets. Lack
of sleep has been shown to have a
direct link to overeating, hunger
and weight gain. When you are too
exhausted your judgment is
normally impaired and as a result
you could end up making poor
choices regarding the choice of
foods. You should aim to sleep for
at least 8 hours every day.
The TV: It has been realized
that you actually burn more
calories when asleep than you do
while watching TV. You may do
yourself a great favor by learning
to turn off your TV every once in a
while. If there is a program that
you cannot afford to miss out on,
perhaps you can try watching
while you do some little exercise
or general movements. You could
try exercises such as using the
treadmill, the use of hand weights
or even resistance bands.
Drink plenty of water: Studies
have always indicated that
drinking water can play a great
role on your weight reduction
program. Sometimes people end
up confusing their thirst with
hunger and they ended up
indulging unnecessarily. You can
avoid taking extra calories by
drinking enough water.
a. Replace any high calorie
drinks such as soda and
sweetened juices with pure
drinking water. These high
calorie drinks will add to
your waistline because of
the amount of sugar they
 carry and they will also
increase your craving for
the wrong types of food. If
you don’t enjoy drinking
plain water, the best thing
you can do is to add some
little mint leaf of lemon so
as to disguise the taste.
b. You could also try to take
more foods that contain
water so that you don’t
have to drink water all the
time. You may want to eat
some apples, tomato juice,
chicken soup, milk, water
melons or any other foods
that have plenty of water in
 them.
c. You can reduce the
amount of food you are
going to eat by taking a
glass of water just before
taking your meal so as to
have the feeling of being
satisfied. However, you
must make sure that you
don’t take too much of it
during the meals so as to
avoid diluting your
digestive juices and
interfere with the digestive
processes.
Exercise extravaganza
Exercise and belly fat loss
It goes without saying that regular
exercise is an effective part of your
belly fat loss regime that cannot be
ignored. A good workout plan is one that
will help you to burn extra calories,
failure to which they will get converted
to fat and stored around the midsection
among other places. The other reason
you must love physical activity is that it
actually helps you to ward off a number
of disease and other related health
complications. You will also end up
feeling better because your mind will
become clearer and you will also sleep
better.
The weight that you keep is normally
determined by the amount of calories
you consume every day after deducting
what you are going to expend. Most
about everything you consume contains
some calories which are then consumed
by every activity you are going to
undertake; these activities can include
breathing, sleeping, digestion, working
and even thinking among others. When
you engage your body in any extra
physical activity you create an
opportunity for the body to burn off any
extra calories that were consumed.
Belly fat loss through exercise therefore
requires a balance between your caloric
consumption and the physical activities
you are going to engage yourself in so
that you achieve the correct weight. You
can accomplish a successful belly fat
loss program my making sure that you
develop an elaborate workout program
that can become part of your daily
lifestyle.
The benefits of exercise
There are enough research studies that
have been conducted to indicate that
there exist massive health benefits when
you combine a good eating plan with an
efficient workout plan. The combination
of the two is your best guarantee that you
can actually shed off some belly fat and
become healthier. Apart from assisting
you in your weight loss and belly fat loss
program, a regular exercise program can
also assist you to prevent numerous
health conditions and lifestyle diseases.
With a perfect workout program you are
going to protect yourself from the
following conditions:
Stroke and cardiovascular
diseases: A good exercise
program will basically protect
you from strokes and heart
disease because it will
strengthen the muscles in your
heart, reduce your blood
pressure, increase the amount of
the ‘good cholesterol’ while at
the same time lowering the
amount of the ‘bad cholesterol’,
enhance the flow of blood in
your body and also enhance the
capacity of your heart to work
well.
Hypertension: People with
high blood pressure can find
relief by participating in a
regular exercise program.
Diabetes: Regular exercise
helps you to reduce the amount of
body fat in your body and
therefore plays a role in the
prevention of insulin resistance
and diabetes.
Lower back pain: By
enhancing physical activity
through regular workouts you
will strengthen your back
muscles so that you will have an
improved flexibility, a good
posture as well as stronger
bones; all these play a role in
preventing lower back pain.
Osteoporosis: A good
workout program stimulates
proper bone formation and this
protects you from problems
associated with loss of bone
volume later in your life when
 age is catching up with you.
What exercises you can do
The benefits of a good exercise program
go beyond just physical aspects of your
good health because it also assists in
improving your general mood. When you
participate in regular workouts you will
even reduce chances of ever getting into
anxiety, stress and depression. The good
news is that there really is no restriction
regarding the type of exercise you are
going to perform. You can decide to get
involved in team sports, working at the
yard, household chores, planned
exercises or different job related tasks
all of which are beneficial.
There are many forms of simplified
exercise plans that can be used
effectively for the purpose of weight
loss and especially tummy fat loss.
While some people believe that you only
need to have specific machines in order
to manage to exercise well, the truth of
the matter is that you can do simple
exercises without any need for machines
as well. However, if you have access to
any of the simple machines, you will
find it much easier to exercise some
parts of your abdomen that can easily be
forgotten. It is important to contact a
qualified physical trainer or healthcare
worker in order to determine what
exercises will best help you in burning
tummy fat.
As a rule of the thumb, it is beneficial
for you to remain active and participate
in at least 30 minutes of physical
activities for at least 5 days every week.
Health experts normally suggest a
mixture of moderate intensity aerobic
and strength training exercises as well as
some form of anaerobic exercises.
Since most people desirous of this
program have not been active for a long
time, it is important for you to begin with
simpler exercises that are less strenuous
and move on as your body gets used to
the new lifestyle. As you proceed, your
body will continue to get into shape and
you can increase the intensity of the
activities accordingly.
Aerobic Exercise
Aerobic exercises refer to physical
activities that work on the larger
muscles and that can be done over a long
period of time so that your heart and
lungs are pushed to work harder and
longer. Apart from the weight loss
benefits that you will get from
participating in aerobic exercises, you
will be pleased to know that they also
help in the improvement of
cardiovascular health.
Anaerobic Exercise
This refers to numerous resistance
exercises that are normally employed for
the purpose of increasing your muscle
mass. The most popular form of
anaerobic exercise is weightlifting.
Moderate-Intensity Activities
There are also a number of simple
moderate intensity activities that most
people are normally already doing even
without realizing that they are a form of
exercise. Such activities include things
such as household chores and gardening
among others. These are activities that
you can decide to start doing
deliberately in short spans of about 10
minutes. The good news is that each and
every one of these activities will create
an impact on your overall health plan. If
you are able to accumulate a total of 30
minutes of this type of exercise you can
be sure that you are going to reap great
health benefits in the process.
Some good examples of these low
intensity activities include:
Walking around the block
Raking leaves in the compound
Activities such as playing
around with your kids
Walking up and down the stairs
in your office instead of taking the
elevator
 Mowing your lawn instead of
hiring someone
Parking your car at the farthest
point of the car park so as to
encourage some little bit of
walking
Taking a break from your
activity and doing some little
walking around
The most important thing to remember is
that you must always consult with your
doctor before you get engaged in any
physical activity in order to rule out any
diseases that would limit your
performance as well as advice on the
best plan for you.
Aerobic exercises

Different
research studies have indicated that
aerobic exercises are among the most
effective ones in dealing with belly fat.
While resistance training will also work
out, you will be better off starting with
aerobics before you later move on to
other forms of exercise. When your
tummy is protruding, that is an indication
that you are actually keeping more body
fat than you ought to be keeping around
your midsection.

There are many types of aerobic

exercises that you can participate in.
anytime you get into aerobic training you
can remind yourself of the huge health
benefits that you are going to get as the
true motivation to boost your going out
for then every day. Some types of
aerobics you can participate in include
the following:

Brisk walking

Walking, apart from being an Olympic

sport, is one of the easiest exercises that
will not only benefit your belly fat loss
program. There are many other benefits
that you will get which include:

A stronger heart: Studies have indicated

that walking as a form of exercise
strengthens your heart

Stronger bones: Women who walk a

mile a day reduce their chances of
developing osteoporosis

Boosts your brain: walking also boosts

the cognitive functions of your brain

Walking is therefore a good exercise for

your mind, soul, heart and body. Go out
of your way and walk as much as you
can.

Running

Running outdoors is an important form of

exercise even though it requires some
dedication before you can finally
succeed. While running outdoors can be
more challenging than running on a
treadmill, you can always succeed if you
are dedicated. Sometimes people find it
more boring to run on a treadmill
because of the lack of a physical
environment and of course they find it
harder to maintain their pace because the
machine does it for you automatically. If
you don’t have the privilege of having a
place where you can run outside, you
can of course opt for the treadmill but
you will miss the great outdoor
experience.

Water aerobic exercises

You may also want to try your hand

doing some water aerobic exercises
which are extremely good for children,
the aged as well as anyone else in
between. This is a type of exercise that
actually includes lots of fun as you
continue with your workout program.
This form of exercise is normally done
in some shallow waters such as
swimming pools and they are also
referred to as aqua aerobics.

When you participate in aqua aerobics

you will not only be burning belly fat but
when done during summer months you
will be killing two birds with one stone;
keeping fit as you fight the summer heat.
Basically, these are your typical every
day exercises but which are performed
inside water. Some basic aqua aerobics
can include things such as jogging on the
spot or walking, jumping and hopping,
numerous arm movements or perhaps
some imitation of cross country skiing;
nowadays, people are beginning to
incorporate some strength training
exercises in aqua aerobics as well. The
advantages of water aerobics include the
fact that you will have reduced the
possibilities of muscle injuries and by
performing the exercises inside water
the body gets a lot of support and , as
such, there is limited stretching which
allows for a wider range of motion.
Aqua aerobics can be very good
especially for seniors because of the
reduced risk of muscle injuries.

Cycling for exercise

So long as the weather is conducive,

cycling is also another important form of
aerobic exercise that will help you stay
fit and also burn off tummy fat. This is a
very good alternative for those who
want to enjoy the outside world and
avoid heading the gym. Apart from
exercising your muscles you will also be
getting a large dose of fresh air. You
may want to program a weekly routine of
cycling at least once as you reduce belly
fat, increase energy and also eliminate a
number of health risks.

Cycling is associated with a number of

health benefits that include:

A reduction of the risks

associated with heart disease
Increases circulation to all body
parts thereby increasing health and
longevity
Improves the strength of your
bones and muscles
Gives your entire body an
energy boost because you will end
up feeling more energized and
relaxed as you explore the
outdoors

Promotes weight loss and

especially burning fat around the
 midsection. When cycling, you
really get to engage the muscles of
the lower body and as your lungs
pump in more oxygen to the body,
it aids in combustion that burns
down belly fat.
Cycling also has a lower impact
on your joints and it actually lets
you do a great deal of aerobics
without really exerting too much
pressure on your feeble knees.

The most important thing for you to

remember when cycling for exercise is
to make sure that you acquire the correct
size of bike for you or one that can
easily be adjusted. Of course you will
remember to take simple safety tips,
most of which require simple common
sense in order for you to minimize the
risk of injury. You must always wear a
safety helmet to reduce the risk of head
injury and potential death in case of a
fall and always to remember to follow
traffic rules if you are cycling on the
road. For those who are just beginning,
you will be better off if you avoided
overdoing anything; begin slowly and
build up as your body gets accustomed
to cycling.

Abdominal workouts

When doing abdominal workouts, you

need to remember that while they may
not necessarily burn any fat around your
belly, they will help you to get a strong
core which will not only protect your
spine but will also keep you healthy.
You may want to start with an exercise
such as ‘bicycle’ which will target the
muscle known as ‘rectus abdominis’ as
well as the obliques or the waist.

Bicycle
Bicycle is the most effective of all
abdominal workout exercise ever
known.
1. Begin by lying on your back on a
mat, placing your hands behind
you back and use your fingers to
support it lightly
2.

Pull your knees towards your chest

and then pull up your shoulder
blades from the floor without
lifting the neck
3. Start by rotating to the left as you
bring your right elbow in the
direction of the left knee while
straightening the other leg
 4. Switch the sides and try bringing
your left elbow in the direction of
the right knee
5. Keep on alternating the sides like
you would pedal a bicycle in three
sets of about 15 repetitions.
Exercise ball crunch
The exercise ball crunch is also another
effective form of exercise for the
strengthening of your abdominal
muscles. The reason this exercise is
another favorite is because the legs are
also involved in the paces. When you do
it on the exercise ball the abs are given
more work to do and you can actually
involve the entire body in the process.
This is an additional benefit that is
rarely found with the other types of
crunches.

1.

Start by positioning the exercise

ball under your lower back and
lying on it
 2. You can either place your
crossed arms over your chest or
behind your back
3. Try contracting the abs in order
to lift your entire torso from the
ball as you try to pull the ribcage
in the direction of your hips
4. You should try and avoid the
ball from rolling as you are
curling up
5. Bring your back down as you
stretch those abs; try to do a set of
3 with an average of 15
repetitions.

The long arm crunch

If you don’t have access to any form of
equipment you may also want to try the
long arm crunch; this is a variation of the
traditional floor crunch with the
difference being that your straightened
arms are going to be behind you. This is
a little more challenging than the
traditional one. The moves that you make
here will emphasize the upper
abdominal area as well as the rectus
abdominis which encompasses the entire
lower chest and the pelvic area.

1.
 Start by lying down on a mat as
you extend your hands out and
clasp them behind your back just
adjacent to your ears
2. Try contracting the abdominal
muscles as you lift your shoulder
blades from the ground
3. You must remember to keep the
arms straight so as to avoid injury
to the neck, you can remove one
 hand from the back if you feel any
discomfort on the neck
4. Repeat the lowering exercise
about 3 times with about 12
repetitions
5. Holding a light dumbbell should
be able to add the intensity

The reverse crunch

The reverse crunch normally focuses on

the rectus abdominis and will work out
your lower parts of the abdominal
muscles. You must attempt to avoid
swinging your legs as you raise your
hips. This may be a small move but it is
an extremely subtle one.
1.

Lie on your back on the floor and

place your hands behind the floor
and an your back
2. Pull your knees in the direction
of your chest with feet together so
 that they reach and angle of 90
degrees
3. Contract the abdominal muscles
as you curl the hips from the floor
as you reach the legs up towards
the ceiling
4. Go back down for 3 sets of about
12 repetitions
Try as much as possible to use the abs to
lift your hips instead of swinging the
legs for momentum.
The No-Crunch Crunch
1. Begin by lying down on the floor
with bent knees but feet firmly on
the ground
2. Place your hands below just
beside your belly button and then
use two fingers from each hand to
press your lower abdomen
3.

Start drawing your abdomen

towards the floor as is there was
a string pulling on your navel; do
 this without moving your pelvis,
or raising your chest or even
holding your breath
4. As soon as you feel tightness in
the stomach you can stop drawing.
You don’t require too much
pressure to move the abdominal
muscles; you want to avoid going
too far until you get to the obliques
which are not your target in this
exercise
5. Stay in this position for about 15
positions or perhaps until you get
tired
6. Do about 10 repetitions of this
exercise
Scissor kicks
1.

To start doing this exercise you

will need to begin by lying down
on the floor and out your hands
under your buttocks and the back
 firmly held against the floor
2. Lift one leg for close to 10
inches from the floor and then
return it back to position slowly,
raise the other leg while the first
one is coming down
3. You may to at least ten
repetitions of this exercise

Pelvic Tilts
1.
 You begin this exercise by lying
down on the floor with your back
tightly on the floor as your bend
your knees upwards with your feet
firmly on the ground
2. Raise your pelvic are slowly and
hold briefly in position before you
slowly lower it back to the
 ground. While you are doing this
your upper body needs to remain
on the floor
3. You need to do at least fifteen
repetitions of this exercise
Lifted leg push ups
This particular exercise is extremely
good because apart from your abs it will
also strengthen your upper abdominal
muscles because it actually encourages
some multi-tasking.
1. Begin by getting yourself into the
push up position with your legs
wide apart
2. Lift one leg as high as you can go
 and then try doing a normal push
up before you switch legs and
repeat the exercise
3. Since this is a tough nit of
exercise, you can only do as many
as your body can accommodate
comfortably
However, you may want to try this
easier version
1.
Get down on the floor with all
your fours while your hands are
positioned about a shoulder width
apart and your elbows bent just a
little bit. You may want to make it
more challenging by trying to
place the knees just behind you.
You toes should be curled up on
 the floor without having the heels
touch the floor
2. Tighten your abdominal muscles
by trying to draw your belly
button inwards toward the spine.
Try to raise your knees off the
ground in smooth motion while
your upper body remains intact
3. Try to hold in that position for a
single breath before lowering
yourself down
4. Try and do three sets of ten
repetitions
High intensity interval training
High intensity weight training or high
intensity interval training is an extremely
popular form of exercise that is very
good especially for people who don’t
have all the time to spend at the gym.
This form of exercise involves a mixture
of long interval and short interval
cardiovascular exercises. These
exercises are meant to increase your
heart rate and thereby improve your
metabolism. It is possible to include any
form of cardio exercise in the HIIT
program; you can learn how to combine
exercises such as swimming, running,
walking and even jumping the rope and
if you have equipment there is a way you
can include the use of a stair stepper,
elliptical trainer and the treadmill.
The high intensity interval training is
popular because of the many benefits
that it provides. The most popular
benefit is the fact that you don’t have to
spend too much time to do all the
exercises in the schedule. A typical HIIT
session can take between 15 – 20
minutes and much will be determined by
your fitness level. Studies have
indicated that you can actually burn more
belly fat by doing intense cardio
activities than doing other activities over
a long period of time. Compared to the
normal cardio exercises where fat is
burned only during the duration of the
exercise, HIIT boosts your metabolism
such that belly fat is burned continuously
for a period of 24 hours.

The other advantage of HIIT is that you

will only be losing fat while your
muscles remain intact as opposed to the
regular cardio workout where some
amount of muscles is actually lost due to
the long time duration spent doing the
exercise. Under normal circumstances,
the level of glycogen normally goes low
after a strength training exercise but
when you do HIIT, the body reverts to
the stored fat for extra energy in order
for you to complete the workout.
Example HIIT Workout
There is no standard formula for HIIT
because much will depend on your
fitness and energy level. A simple HIIT
workout could roll in such a simple
example:
5-minute warm-up at a slow,
easy pace
30-second maximum-intensity
 interval
90-second low to moderate-
intensity interval
Repeat 6 to 7 times
5-minute cool down
While this is a basic style of HIIT, you
can learn to adapt a particular for of
workout even as your body becomes
stronger. The secret is learning to
continue increasing the intervals of
maximum intensity to about one minute
and minimum intensity to four minutes.
The best practice is to schedule these
HIIT exercises for about 2 – 3 days
every week.
A High intensity weight training
circuit

Circuit training is a way of combining

different exercises that progress from
one level to another. It is possible to
include weight training in order to
increase the effectiveness of this form of
exercise. Weight training combines well
with other forms of exercise in order to
burn sufficient amounts of fat where it is
interspaced with lighter exercises and a
small amount of rest. This is a popular
way of keeping your heart rate high as
you rest before getting back to higher
intensity exercises.
Since there are different levels of weight
training circuits, you need to know how
to start slowly in order for you to
progress slowly. You must patiently put
in your time and effort in order for you
to realize results in this form of
exercise.
The following are some of the exercises
you may want to combine with weight
training for the ultimate circuit training
program.
Squats with dumbbells
This is a version of squats that is quite
popular and which can be done while
holding two dumbbells. You may decide
to hold them over your shoulders or
perhaps hold them at your sides. While
there are many weights you can carry
while doing squats, most people find
holding dumbbells an easy way of
building muscles in the lower abdomen,
hips and thighs all at once. Doing this
exercise is quite simple as well:
1. Begin by standing with your
feet a shoulder width apart
2.
Pick up medium weight
dumbbells on each of your hands
 and hold them just outside the
thighs or if you choose just over
your shoulders
3. Squat by bending your knees
lower and stop when your knees
reach the 90 degree level or just
slightly before that
4. You must ensure that you take
your hips backwards as if you are
trying to sit on a chair and avoid
bending the knees so that they
extend beyond your toes
5. Contract your abs, glutes and
legs while seeking body stability
with you torso
 6. Rise back slowly while you
avoid locking your knees for up
to three sets with between 10 –
15 repetitions
Push ups
The simple push up is one of the perfect
exercises for toning your muscles and
burning belly fat that you cannot quite
ignore. If push-ups are done perfectly
you will definitely use your chest,
triceps, shoulder, lower abdominal as
well as leg muscles:

1.
 Begin by getting on the floor and
positioning your hands wider than
a shoulder width apart
2. Rise on your toes so that you
create a balance on your toes and
hands
3. Your body must be in a straight
line from the head to the toe
without arching or sagging
somewhere in the middle

4. You can decide to put your legs

wide apart or close together
depending on your comfort

5. Contract the abdominal muscles

and tighten the core, pulling the
belly button towards your spine
before you begin doing the
exercise
6. Your core must remain tight
throughout the exercise

7. Breathe in slowly as you lower

 your elbows and the entire body
till the elbows reach the level of
90 degrees
8. Breathe out as you push yourself
back to the original position

9. Keep your elbows slightly bent

so that you don’t lock them

10. You may repeat the exercise as

many times as you manage
comfortably

Planks

The plank is another important exercise

that helps to build abdominal endurance
while stabilizing your core muscles. You
can use the plank as you build up for
push-ups which are a little bit harder
than planks but it requires some strength
in your core.

1. Start by lying face down on a

mat with your palms and forearms
resting on the floor

2. Try pushing off the floor by

raising your toes while you rest on
the elbows

3.
Your back must remain flat so that
your body is in a straight line from
the heels to the head
 4. You can tilt your pelvis while
contracting your abdominal
muscles so that you prevent your
butts from protruding into the air
or sagging down the midsection

5. Hold in position for 20 to 60

seconds while lowering and
repeating for between 3 and 5
repetitions

Burpees

Burpees are among some of the most

popular exercises for burning tummy fat
because with only just a few movements
you will be working out a large group of
muscles; they deliver results that are
similar to an intense cardio program.
You only need to perform a minimum of
10 burpees and you will realize that your
heart will be pumping and you will be
breathing heavily. If you are strong
enough to perform 75 of them in duration
of close to 5 minutes, you will be as
tired as a boxer.

The effectiveness of burpees is that fact

that they combine vertical leaps, pushups
and squats, which mean that the entire
body will appear like it has moved a
long distance. In effect you will have
burned quite a number of calories.
1. You start in a standing op
position
2.
Go down in a squat position and
let your hands be on the floor

3. Extend the feet backwards in a

fast motion so that you assume
the front plank position
4. Get back to the squat position

5.
 Once again get back to the
upright position

Another variation is known as the

bodybuilder burpee
1. Squat with your hands on the
 ground,

2. Kick your feet back,

3. Kick your feet out to form a Y

shape,

4. Bring your feet back together,

5. Down into a push-up,

6. Up part of the push-up,

7. Bring your feet back under you,

8. Jump in the air.

Yoga
People are now beginning to realize that
yoga can actually be used as a method of
reducing tummy fat and fat deposits in
many other parts of the body. There are
numerous yoga positions which have
been specifically developed to deal with
belly fat; these are basically variations
with twists of the basic yoga exercises.
When yoga is done correctly it improves
your ability to breathe in a specific
manner and the end result is a fat free
stomach with toned muscles and an
entirely fit body. Your yoga instructor
will assist you to learn the different
poses and motions in this form of
exercise that will burn fat and
cholesterol even in the deepest parts of
the human body.
Yoga is basically a combination of
poses and deep breathing exercises that
will help to burn fat in the deepest parts
of your body including your internal
organs. Apart from aiding you to burn
belly fat, yoga will also pump you up
with energy and zeal for other duties.
You can learn other moves such as up
and down stomach lifts that are very
effective and the results are seen in a
short span of time.
There is another form of yoga known as
the bow pose which is also effective in
belly fat burning especially for the fat
deposits in the region of the stomach
which can be easily done on daily basis.
In order for anyone to get and keep the
benefits of yoga, it is important that you
continue doing the poses over the course
of time.
The other important aspect of yoga that
you will need to take care of is of course
the issue of diet. While yoga is effective,
you must realize that you need to keep
off foods that are quite high in
cholesterol or else you may not get the
expected results. Good results in yoga
are more of a holistic approach than
basically depending on meditation and
breathing exercises.
Cat cow yoga pose
This yoga pose is also referred to as the
cat pose and is among the leading poses
when dealing with belly fat. The best
thing about the cat cow pose is that even
novices can perform it and they will
remain with a feeling of being stretched
and open. The cat cow pose of yoga is
so safe that it can actually be performed
by pregnant women without any danger.
You will learn how to move your body
in sync with your breath in order to get
the best results in this exercise.
1. Start by getting on your hands
 and knees while your wrists are
below your shoulder and the
knees are below your hips. Your
spine must be kept straight while
the neck remains in its natural
position as a natural extension of
your spine.
2.
Take a deep breathe while curling
your toes under, drop your tummy
as you try gazing at the ceiling. In
trying to move the spine your
objective should be to begin at the
tailbone so that you finish the
move at the neck.
3. Breath out slowly as you rest the
top of your feet on the floor, try to
round your spine as you slowly
drop the head until you can see
your navel.
4. You can learn to repeat the cat
cow pose with each inhalation
and exhalation while trying to
move your body as you breathe.
 Try to do this motion for five
breaths as you attempt to move the
entire spine only returning to the
starting position with your last
breathe.

The cat cow yoga position is among the

best yoga exercises for your belly fat
problem because apart from toning and
conditioning your muscles, it will
definitely increase your spine’s
flexibility. It also tones your abdominal
wall while massaging your internal body
organs. Perhaps the best benefit is that
the exercise also assists in clearing any
of your emotional baggage.
The cobra pose

For the cobra yoga pose, start by lying

on the ground on your tummy with your
hands under the shoulders. Bring up your
entire upper body using the strength of
your back muscles with your head held
up. You must desist from seeking the
help of your hands as you let them
remain on the ground or perhaps try to
hold them over the hips at your back.
This form of exercise will aid in keeping
your dorsal spine flexible and strong
while preventing backache that can come
from straining. You will also be helping
in reducing large amounts of belly fat at
the same time.

The boat pose

The boat pose is one exercise that can
easily be done with or without the props
that come with yoga. Begin in the seated
position; try lifting your legs and the
entire upper body so that your body
forms a V-shape. If you feel like you
need to bend the knees that can also be
okay. Hold in that position for at least 30
seconds and repeat twice. You may want
to use two stools to support your legs if
you are a beginner and feel a strain on
your back.
The sun salutation
The sun salutation yoga pose can also
help you to burn belly fat quickly
because as you go on with the poses you
will actually feel your heart pumping
faster even as your lungs open up. This
appears to basically be a sort of a warm
up exercise before you get into other
yoga poses. This can be done by people
of all ages and it also works out all
muscle groups
The sun salutation combines an entire 12
yoga positions that combines motion and
breathing techniques with each of the 12
positions concentrating on a different
body part.
1. Start by standing up on your feet
held together and your palms held
in a prayer position in front of
your chest. After you have
balanced your weight you can
begin by breathing out slowly
2. Push out your arms with your
 legs straight while your neck is
relaxed
3.

Try to fold your body forward as

your press your palms down
while making sure that your finger
 tips are going to reach your toes
4. When you begin inhaling return
the legs back to position and place
them on the floor as you arch your
back while lifting your chin
5. Return your other leg and try to
place your weight on the hands
and the toes while keeping your
chin down so as to retain your
breathe as you continue
6. As you begin exhaling, bring
your knees down followed by
your forehead while keeping your
hips up making sure that your toes
remain curled under.
7. Lower your hips as you inhale
and point the toes as you try to
bend back as far as possible with
shoulders and legs kept together.
When exhaling curl your toes and
raise your hips so that you finally
end up in a V position.
8. When you inhale again, move
forward and place one leg
between your hands while keeping
your chin up as you rest on the
floor with one knee. Finally, bring
the other leg to the front and bend
from the waist with your palms on
the floor.
9. Get back to the standing position
 as you exhale and brings your
arms to your side
The stomach lift

The stomach
lift yoga pose is made up of at least two
different exercises that are distinctly
separate.
For the first, you will begin by standing
with your feet a shoulder width apart
and knees that are bent slightly. You will
then lean forward just a bit from your
waist so that you place your hands just
above your knees. Breathe in deeply as
your push your abdomen to the front and
then exhale as you try to push that
abdomen inwards. Instead of taking
another breath, try to push the stomach
inwards even more to an extent that it
become hollow and then try holding your
breathe for close to ten seconds.
For the second exercise you will do the
same as the first one but instead of you
holding the stomach in after you have
exhaled, you must push the stomach in
and out quickly for about 10 times
before you take in another breathe. Stand
up straight after finishing and get back to
breathing naturally. Some of the benefits
of this yoga pause include:
It tones and massages your
abdominal area and the internal
body organs
This exercise massages your
heart so that it become stronger
thereby pumping more effectively
and improving your blood
circulation
Relieves stomach problems
such as indigestion, constipation
and liver trouble

Toning of the nerves in your solar

plexus region
 Reduction of abdominal fat as
well as strengthening of the
abdominal muscles
Enhancement of the adrenal
glands as well as the sexual
glands
 The standing
side stretch
The standing side stretch is very
effective in burning the fat at sides of
your belly and also opens up the sides of
your body. Other benefits include
opening your ribs while allowing the
flexibility to move your body sideways.
1. Begin by standing upright with
feet held together and breathe in as
you stretch your left arm outwards
to the side of the head while your
chin remains level
2. Try to reach up to the sky as you
inhale while you bend your body
to the right while exhaling without
any movement on your hips. Your
hips need to remain facing
forward as you lay emphasis on
how your spine moves to create an
 arc

3. Try
to extend your neck and keep it as
long as possible while your chest
remains open and the entire body
is flexed and stretched through to
your arms
 4. Play a mind game and see your
breath moving down on the other
side of your bend down to the toes
and then see it moving up on the
same side. You can hold at that
position for several breaths
depending on your individual
needs
5. Breathe in as you bring your
body back to position and the n
exhale the left arm down as you
alternate positions

Some of the benefits of this move

include:
 Realignment of your spinal
column
It stretches your intercostals
muscles and the entire torso
Stimulates the digestive tract
and stretches abdominal muscles
as well as the waist.
You may want to try placing your hands
and fingers together as you stretch your
arms upwards for a change. Lift your
right arm in the air when you are bending
to the left. Your left hand must rest on
the thigh of the left leg and if possible
you can try taking your feet apart.
After you are done repeat the motion on
the other side.
The locust pose
This is a perfect yoga pose for
strengthening the lower back muscles
even though it also ends up toning your
arm and leg muscles as well. You may
use this pose as a way of warm up if you
are planning to do any bending poses
that are difficult to perform. While this
pose may look simple, the truth of the
matter is that it has a few degrees of
difficulty that can be challenging but they
are the most rewarding ones.
This is a very beneficial pose that will
also improve your posture, standing and
walking but it will require that you are
in good physical condition before you
can manage to do it. You may want to
employ a great deal of caution
especially if you have ever suffered
from any neck or back injuries.
1.
Begin the locust pose by lying on
the floor on your front while
keeping your hands close to your
body, your palms should be facing
up as they rest on the floor
2. Try rotating your thighs inwards
as you move your toes so that they
face each other
3. As you are exhaling, try to move
your legs and arms away from the
ground. You should also try to
move the head and the upper body
upwards as you use the belly to
keep your balance
4. Try to stretch arms but
remember to keep them parallel to
the floor
5. Press the arms outwards towards
the ceiling and raise the head
slightly while keeping the base of
your head lifted
 6. Holding the pose may appear
difficult for a while but you must
try to hold it there for about a
minute
7. Come out of the pose when you
are exhaling and rests for a short
while before inhaling and
attempting the pose again
The bridge pose
In order to accomplish the bridge pose
you will need to have started with the
shoulder stand pose. Your spine is going
to experience a reverse bend and the
neck pressure is also going to be
relieved. Doing the bridge pose is quite
beneficial because it is going to
strengthen your back as well as your
lower abdominal muscles. The process
of entering and exiting this pose is also
beneficial in making sure that your back
is very flexible.
1. Start by sitting upright with your
legs stretched in front and then
bend your legs at the knee level
while leaving your feet flat in front
of the body
2. Recline your chest so that you get
to lie completely flat on the ground
without moving your legs at all
3.
While using your shoulders to
support you weight, lift your
pelvic area upwards while firming
the buttocks and the abdomen
4. Hold that position for about one
minute by stretching you hands
over your head or clasping them
under your body
5. You can increase the stretch you
put in stage two by reaching the
hands up and placing them on
either side of your body or the
head
6. Try lifting the entire body from
the ground by trying to raise the
pelvis above the entire body until
you form a bridge
7. Hold in that position for 30 – 60
seconds while trying to breathe as
deeply as you can from that
 position
8. In order to recline from this
position, tuck your chin in and the
lower your back and your pelvis
slowly until you reach the floor.
While this may be a difficult pose for
those who have some back problems, it
can be extremely beneficial especially if
you are willing to invest some time in
learning it. With time you will soon
realize that you are actually managing
the bridge yoga pose.
Yoga crunches
Anyone who has done any form of yoga
workouts can find yoga crunches an easy
way of burning belly fat. If you are a
beginner, you may want to begin with
other poses before you finally progress
to this particular one.
1.

Start by lying flat on your back and

interlace your fingers and place
them at the back of your head
2. After you are in position, use a
smooth motion in trying to raise
your torso to a 90 degree angle as
you press your chest to the front.
Try exhaling as you are coming up
and inhale when you are trying to
get back into the starting position.
Do this repeatedly while trying to
isolate your abdominal muscles
while using them to bring your
body down
3.
There can be a variation of the
above position where you are
going to bring your lower abs
down together with the upper abs.
In case you want to try this
variation, raise up your body and
bring the legs up and get them off
the floor while trying to exhale as
you come down and rest while
 lying on the floor
4. Both of these exercises are
beneficial to your stomach
muscles while at the same time
helping you to develop you abs.

This type of yoga abs workout can take a

few seconds or up to 10 minutes for the
very experienced. Some of the major
benefits of yoga crunches include:
An excellent workout for
strengthening the core and the abs
Awakens and balances you
 navel center
Builds a lot of strength and will
power in the participants
Strengthens your hips and lower
back
You must be careful that you don’t
overstrain yourself because these
crunches are not as easy to do as they
may appear. You may want to begin
slowly and get to these ones once you
have gained sufficient strength.
Abdominal ball workouts
There is sufficient evidence to suggest
that the regular use of an exercise ball
can play a great role in strength
exercises but especially in reduction of
belly fat. The exercise ball is a perfect
way to tone your muscles, increase
metabolism and of course make you feel
better about yourself at the end of the
day. The other advantage of using the
fitness ball is there are different sizes to
choose from and apart from them being
affordable; you can actually do the
exercise in the comfort of your own
home.
There are a few things you need to have
in mind before you begin using an
abdominal ball for you belly fat
workouts and they include:
You must find the correct size of
 exercise ball for you
You must read safety
precautions regarding the use of
exercise balls
You must learn how to take
proper care of your fitness ball
So what are the advantages of using a
fitness ball to burn belly fat and
strengthen your muscles?
1. The exercise ball can easily
conform to your back while
allowing you the privilege of
flattening the stomach without
hurting your back
2. Using the exercise ball is easy
 because you can easily advance to
other levels of difficulty at your
own pace while benefiting from
every step of the entire way
3. Nothing beats the convenience
that enables you to do the exercise
from the comfort of your own
home at any time of the day or
night that you can find to be
convenient. You can avoid going
to the gym where you have to pay
dearly to use their expensive
equipment.
Reverse crunches with fitness ball
The reverse crunch is an extremely
beneficial workout that greatly
challenges many abdominal muscles as
well as burning abdominal fat. The use
of the fitness ball in doing the reverse
crunch will cause your lower abdominal
muscles when your legs will be trying to
squeeze the ball. The use of the ball also
causes you to engage your hips and raise
them in the direction of the rib cage. You
can easily perform the stability ball
reverse crunch by following these
simple steps:

1. You start this exercise by lying

on the floor on your exercise mat
with your hands besides your body
or under your head so that you
 maintain a level of balance. With
ball placed under your thighs,
squeeze the ball on the back of
your thighs using you calves and
your heels.
2.

Pull your knees towards your chest

while lifting your butt and the
small of your back slightly into the
air. Your knees will be close to
your face by this moment. Try not
to arch your back as you do this.
 3. Slowly return to the starting
position before attempting to do it
again.

Stability ball crunch

In order to perform the stability ball
crunch effectively you need to do the
exercise in the following simple order:
1. Sit yourself upright on the fitness
with your feet firmly on the ball
2.
Walk your feet forward in order to
allow the ball to roll under your
body until it comes to the position
of your lower back. Slightly raise
your hips to as to create a table
 top position that is parallel to the
floor
3. Place your hands on the chest
with your head in a neutral
position leaving a space between
your chin and the chest
4. Let your chin and chest face the
ceiling as you attempt to contract
the abdominal muscles while
raising up your shoulders
5. Get back to the starting position
6. You must remember to keep your
head and back in neutral position
all the time you are doing this
exercise in order to remove the
 risk of any form of injury due to
hyperextension.
Full ball sit-up with twists
1.
 Begin by sitting upright on the
exercise ball with your feet flat on
the ground
2. Walk your feet forward so as to
allow the ball to stay under your
body until it is on the position of
your mid back area. Raise your
hips such that you create a table
top that is parallel to the floor
3. Lean your torso over the Swiss
ball with your fingers placed on
your temples. Try flexing you chin
so that it meets your chest as you
slowly try to sit up. When you get
to the top twist on both sides
before you lower to begin again.
Lateral flexion on ball
1. Begin by lying across the fitness
ball so that you have the ball
securely under your hips
2.
Try to flex your body laterally
while raising your upper body in
the direction of the ceiling. You
must try to keep your body parallel
during the entire time.
 3. Repeat the exercise for a number
of repetitions before changing
sides before going over to the
other side

Alternating crunch on ball

Unlike the common ball crunch, the
alternating ball crunch will take a great
deal of activation and will of course use
more muscles which will include the
obliques and as a result it makes it more
effective.
 Most
people normally make a mistake while
doing this exercise when they are
bringing up their body by twisting to one
side or another. You must know that
when you are coming up you will
actually be using many muscles and
reversing the twist while you are going
down.

You must also try to hold the peak

contraction when you are at the top most
part of the movement for just a few
seconds before you return to the starting
position.

Alternate arms swings and leg raises

on ball
1.
Begin by lying flat on your back on
the fitness ball, take dumbbells on
each hand while your arms are
extended towards the ceiling
2. Keep your arms extended straight
while the other arm is forward
 3. Return to the starting position
when your arms get parallel to the
floor
4. While you are still swinging your
arms you can alternately raise one
leg off the floor as you return the
arms to the starting position before
alternating the legs
5. You may want to repeat the
exercise for the prescribed number
of time

Squeeze twist and crunch

1. Start by lying with your back to
the floor or on a bench while your
legs are extended and straight
upwards. You need to hold the
fitness ball with your feet while
your hands are behind your head.
Remember to keep the elbows out
of sight while your head remains
in a neutral position in the space
between your chest and your chin.
2.
Start with your chin and chest
facing the direction of the ceiling
the n you contract the abdominal
muscles while trying to raise your
shoulders from the floor and
twisting the shoulders beginning
with the right hand shoulder.
 3. Return to the starting position
and do the same to the other
shoulder
4. This exercise normally targets the
lower abdominal muscles and
especially the oblique abdominals

The arm rollout on the ball

1. Start the exercise by kneeling on
the floor so that you place one of
your arms on the fitness ball
 2.
Tighten your abdominal muscles
while the body stays parallel to
the ball so that your body can
easily roll forward with the ball
3. Roll with the ball on one hand until
 you reach the point where you
begin losing stability and the n use
the arm to pull the ball in your
direction
4. This is a great form of exercise
but you must remember that your
hips need to stay parallel to the
body during the entire duration of
the exercise so that you will only
use your arm to move yourself
forwards and backwards
5. This form of exercise is essential
in strengthening the rectus
abdominal muscles
Points to ponder
The importance of a personal trainer
Just like teachers play a leading role in
the education process, it is important to
realize that a fitness trainer will play an
equally important role in your workout
program. The teacher knows the entire
path you have to follow as you look
forward to your career and professional
growth. The same way, physical trainers
have learned enough of the working of
the physical body and they can therefore
show you the best way to burn belly fat.
A personal trainer has qualifications and
certification that will help you to meet
all your exercise and fitness objectives.
If you ask any professional athlete you
will realize that they don’t just depend
on themselves to go through the paces of
daily exercise routines. If athletes know
the value of training with a person who
will teach you at a personal level, you
perhaps need to know better than you
already do. In the most ideal case, a
personal trainer works with a small
group of individuals who have specific
fitness goals.
The work of the personal fitness trainer:
The importance of dealing with a
personal trainer is that when you visit
with them, he or she will begin by
looking at your medical history. It is
therefore important for you to discuss
your personal fitness goals with him or
heart the first meeting. In case there are
any physical challenges a qualified
physical trainer will generally refer you
to a health professional for consultation.
Some of the red flags that the personal
trainer may raise could include skeletal
injuries, muscle injuries or any other
medical condition that could prevent you
from participating in a regular workout
program. Your physician will join hands
with the personal trainer and design a
specific program that will be custom
made for you personally. When you are
looking for a personal trainer you will
be better off looking for a certified one
so that you are sure that you will get
value for your money.
Certification
Since personal trainers deal with people
and their health issues, they are normally
certified in the profession and given
accreditation. They are trained
thoroughly before they can be allowed to
train other people on matters of personal
health and fitness. Apart from the
physical fitness personal trainers will
also give you advice on matters of
nutrition because as we have seen, the
best way of burning belly fat is to get a
good combination of exercise, diet and
nutrition. Personal trainers also possess
personality skills and traits that will
make it possible for them to actually
motivate you to go through your fitness
program until you reach its completion.
You can never go wrong in your belly fat
burning program when you decide to
choose a personal trainer.
It is extremely important for you to get a
personal trainer because of several
reasons and some of the most important
ones include:
A personal trainer has the skills
that are essential to give a
structure that is necessary to run a
fitness program that will make
sure that you have developed a
personal lifestyle program and
also giving you the encouragement
to move you on to the program

A personal fitness trainer can

develop a specific program that
can fit anyone including those
people who have specific physical
challenges such as injuries,
disabilities and any other physical
conditions. With a trainer you will
have no problem choosing a
program that is safe and effective
to help you achieve your belly fat
burning goals.
A personal physical trainer will
also act as your personal mentor
who will help you to stay in focus
as you do your regular workouts.
Personal trainers have their
different ways of designing
individual programs that will help
 you reach your fitness goals within
a specified period of time and also
assist you to increase your strength
and physical fitness skills.
Personal trainers will advise
you on when the best time is to
change to a new form of exercise
so that you are always on top of
things. He has skills and means to
verify when a particular fitness
program stops being effective and
thereby introduce new ones that
will help to keep your metabolic
rate high.
While there are many more reasons why
you need the services of a personal
trainer, choosing a good certified one is
definitely the best decision you will ever
make as you try to reduce the paunch.
The importance of pairing up
There are many times when you wake up
with all the good intentions of getting
physical as you try to burn that belly fat
but before you get anywhere you realize
that you are just out of steam. This is
where it becomes important for you to
try and enlist a fitness partner who will
help to motivate you. A good fitness
partner is one who will be able to
challenge, encourage, pace you up so
that you both make it a fun and enjoyable
activity.
It is important for you to realize that
there are a few important things you
need to consider when you are looking
for physical fitness partner to pair up
with you because there are different fun
ways that you both can make your
workouts quite interesting. This is
because a fitness partner can actually
motivate you into getting into the
program especially on those days when
you just don’t feel like doing it. This can
be a good motivator during those days
when you dread stepping out of your
comfort zone. You can always look
forward to your workouts because it
will also be a good opportunity for you
to catch up with a buddy you love being
with.
It is also an open secret that working
with your fitness partner is actually one
of the best ways to exercise without
fearing going to gym, something that can
be quite intimidating for some people.
Since you will be a pair you can easily
join a new class, a gym or even try any
new sport you may think about. A good
friend will actually encourage you to try
new activities and getting to reach your
goals will happen faster without much
ado.
Another benefit is that a fitness partner
makes it less intimidating to join a gym,
try a new class, or learn a new sport.
Your friend can give you the courage to
take that kickboxing class you’ve had
your eye on or head to that hiking trail
you’ve always wanted to try. The other
advantage of pairing up with another
person is of course the fact that this is
perhaps one of the safest things to do
especially in any case where you get an
injury, there will be someone at hand to
offer you assistance.
How to choose a partner
While we have seen how important it
can be to have a physical fitness partner,
care needs to be taken when choosing
one. You don’t want to deal with a
partner who will suck up your psyche
instead of being an encouragement. In
most case people choose friends,
colleagues or family members to become
their fitness partners. Some of the thinks
you need to keep in mind when looking
for one include:
Fitness level
You want to get a fitness partner whose
fitness level is not too far from yours. In
case you have not exercised over a long
course of time, you want to avoid
dealing with someone who is used to
running six miles daily. A partner with
whom you share close fitness level is
one with whom you can develop at
similar rate as you motivate each other
toward those noble fitness goals.
Fitness goals
You must also try and getting someone
who has fitness goals that are similar to
yours. It is much easier to motivate and
encourage each other when both of you
share fitness goals. You don’t want to
deal with a person whose main aim is to
build muscles while on your side you
are trying to burn belly fat. You want to
avoid any situation where you or your
partners are going to become a source of
frustration to one another.
Common interests
It is also important for you to try and get
a fitness partner with whom you have
common interests even outside the
physical training regime. It is essential
that you have other common interests
even outside the physical fitness regime
such that you can always be looking
forward to meeting and sharing. It is
important to select someone with whom
you have some common social interests
because you enjoy spending time
together.
As soon as you have decided on a good
fitness partner, it will be time to pair up
and get it moving. With dairies on hand
you can sit and agree on the best way
both of you can meet your belly fat
burning program. The two of you should
assist each other plan and stick to your
plans more easily.
Dancing to burn belly fat
Burning belly fat can be part of a truly
fun program that some people have
realized can be down without truly
struggling to get there. So many people
have tried different workout methods for
burning belly fat and they almost always
end up failing for reasons they cannot
truly understand. Perhaps it is time for
you to look for a different style of
burning belly fat that is not too
intimidating but which is still effective.
One of the best kept secret about losing
belly fat and weight in general is
learning to dance as a way of losing
weight. While most people only dance
when they go to a disco or a party, the
good news is that you can learn how to
dance to lose weight.
The good thing about dancing to burn
belly fat is that you can actually plan to
do it at home, outdoors, at the beach, at
the party or even at a gym. Whether you
want to do it during the day or at night
are all about personal choice and
decision. The most important thing
should be that you are moving your body
in response to some kind of music that
you enjoy. The truth of that matter is that
most of us enjoy some type of dancing or
another and it really does not matter
whether you are a child or grown up,
male or female, we all can dance to lose
weight.
There is no greater fun you can have
while burning fat than learning to move
your body up and down in response to
music. Since everyone can simply dance,
the next important step would be for you
learn a perfect way of coordinating your
steps to music such that you will be
moving the right body parts. The good
news is that this is not a complicated
process because anyone can simply try
to dance their way to physical fitness.
Once you learn how to dance the correct
way you will be surprised how you are
going to end up with a trim body that
does not have a bulge in your
midsection. You can afford to shed off
that fat in your midsection without
necessarily spending time and money in
the gym.
After we are agreed that you can dance
to lose weight, it is important to submit
that there are different dancing styles that
can be used in the weight loss process.
You can learn and try dancing styles
such as Latin, country, ballroom or even
free style with just one objective, to lose
weight in your midsection. The other
advantage of dancing is that it also helps
to tone your belly muscles as well as
other body parts that are going to be
involved. Dancing is actually another
good form of cardio exercise that will
help to raise your heart rate. You must
also realize that with dancing you don’t
have to spend endless hours because just
about half an hour is more than enough to
assist you to burn calories.
Weight loss benefits of dancing
 There are
countless benefits that come with a
decision to dance in order to lose weight
and burn belly fat. Some of the leading
benefits include:
Improvement of a number of
health problems
Regulation of your heart rate
Lowering of blood pressure as
well as improvement of
cholesterol levels
Improves blood circulation
Enhances lung function and
flexibility
Weight loss and burning belly
fat
Stress relief as well as
 enhancing physical and mental
wellness

The best thing to do therefore is to get on

your shoes and begin dancing as soon as
possible.
Dancing routines
If
you are going to enjoy dancing to lose
weight it is important that you choose
your dancing routine depending on the
best dancing styles that you enjoy.
Chances are great that you are likely to
fall off if you choose a dancing style that
you don’t truly enjoy. It is also essential
that you choose a dancing style that is
just right for you if you are going to
enjoy the entire dancing business. Since
there are a number of dancing styles, you
must have your weight loss goal in mind
when choosing one and it must also be
according to your individual lifestyle.
Make sure that you are able to create at
least 2o minutes of uninterrupted dancing
every single day in order for to succeed
in losing weight while you have fun.
Dancing to lose belly fat has continued
to become popular with many people
choosing it as their preferred mode of
doing their weight loss plans. It is
estimated that a single hour of dancing
can help you to burn between 400 – 600
calories, which is equal to the amount of
calories you can burn while swimming
or walking. Since dancing is normally
associated with fun, you can make it a
point to reap more benefits from your
dancing.
Perhaps it would be a good idea for you
to dance since it does not compare with
you having to pay a membership fee in
order to belong to a gym. There are
dancing DVDs that can be purchased and
which you can actually use at home
instead of even joining a dancing class.
Get yourself into dancing which is a fun
belly fat loss program that can easily be
done at home at no extra fee.
Dance routines for weight loss
The secret for success is being able to
choose a perfect dance routine that will
work best for your particular weight loss
need. Since there are a number of
dancing styles, you will most likely
succeed if you choose a style that you
will truly enjoy. Sometimes you may
also want to choose a style that will help
you to socialize with other like-minded
people. Since you can also do this form
of exercise in your own home, it is
essential that you get the kind of music
that you are truly going to enjoy. If you
love to dance to slow music you may
want to try ballet dancing but a fast
paced person will be better off trying
something such as hip-hop.
Different dancing styles
 Dancing to
burn belly fat, just like any other form of
exercise requires that you begin with a
warm up and also go on to a cool down
after you are through with your dancing
paces. Normally, the warm up and cool
down activity should take you something
like 7 – 10 minutes. It is also important
for you to learn how to stretch your
muscles before and after the exercise
because this will definitely prevent any
form of muscle injury.

The second
important precaution that needs to be
taken is to make sure that you will put on
the correct dancing shoes. You want to
stay comfortable during the entire
dancing session and also maximize all
the movements that you will need to
make. This will of course be dependent
on the dancing style that you are going to
be choosing. There are many dancing
styles that can work well for belly fat
burning purposes but the following are
among the most popular ones that you
may actually want to try out:
Salsa dance
Salsa is a popular form of Latin dance
that is not only fun but one which has
been used especially for weight loss
purposes. The advantage of Salsa is that
it will help with toning your body
muscles especially because of the
elaborate movements that are involved.
This is actually among the leading
dancing styles for weight loss purposes.
Hip hop dance
This is especially good for those people
who enjoy dancing to hip hop music.
There are great routines you will learn
to enjoy especially if you enjoy dancing
to fast music.

Aerobic dance
 This is the
type of dancing that is normally found in
gyms but if you don’t enjoy going to a
gym, you can easily purchase a DVD and
learn the paces form the comfort of your
own home. This is also one popular type
of weight loss dance.

Belly dancing
This is the type of dancing that is
extremely popular with those who want
to burn belly fat because the moves are
normally good workouts for your
abdominal muscles. Once you have done
this one for a number of days you will be
surprised how your entire abdominal
area is going to be well toned.
Ballroom dancing
If you want to generally lose calories in
your body then ballroom dancing is the
style you are going to try.
The best thing about dancing for weight
loss is that you won’t have to spend
money in the gym. This is a special form
of therapy that combines fun with
activity. All you need to do is to sing
and dance and the results will begin to
follow in a little while.
Flush out the toxins
Perhaps you are having a truly rough
time trying to lose belly fat even after
trying several other forms of belly fat
loss. One of the easiest ways to jump
start the weight loss program is to get a
healthier lifestyle. It is amazing that
people have discovered that the best
way to deal with excess weight around
your belly is to begin by detoxifying
your system. There are many benefits
that can be reaped from getting into a
detoxification program. The most
important benefit is that you will be
eliminating dangerous toxins that are
inside your body which normally lead to
nerve damage and inflammation. The
result is a realignment of your digestive
processes through the increase of
neurotransmitter functions which will
boost your own health.
Unknown to most people, your fat cells
actually act as a reservoir for toxic
waste especially those that your body
cannot possibly break down. These fat
cells are especially stored in the area
around the stomach and this is the reason
there is normally an accumulation of flab
that won’t just go away around your
midsection. The liver, which is situated
around your midsection, scatters any
poison filled fat cells in the area
surrounding it and because these fat cells
are bereft of blood vessels they are
basically not in touch with the rest of the
body so that no matter how hard you
exercise they remain intact. This means
that unless you detoxify your body to rid
it of these accumulated poisons all your
belly fat loss efforts will almost always
end up failing
The process of detoxification is
important because it actually directly
relates to the loss of belly aft. The body
normally collects dangerous toxins from
the environment, the food we eat and
many other sources and it hides them
inside fat cells inside our bodies. When
you do a detox you actually flush out
these fat cells that are full of poisonous
toxins which will lead to the loss of
belly fat.
The other benefit of doing a
detoxification process is that it is going
to realign your digestive tract. Most of
the processed foods that we consume are
normally full of heavy metals from
chemicals and preservatives that
normally cause interference in the way
that nutrients are absorbed in the body.
These reduce the amount of the good
bacteria that is in the digestive system
which reduces the body’s ability to
absorb nutrients. The result is a form of
malnutrition while the nutrients that were
not absorbed are converted into fat that
is normally stored around the different
body organs that are found the
midsection.
The build up of toxins causes many other
negative things that you will be dealing
with other than the simple problem of
excessive weight. Most people with a
problem of toxic buildup will present
with problems such as depression,
headaches, puffy eyelids and a number
of body aches especially around the
joints. Some of these feelings will
normally deter you from doing your
regular exercise program. Most people
who find themselves depressed will
almost always end up becoming prone to
over indulging in convenient foods. This
means that dealing with these problems
will require that you plan to deal with
these dangerous toxins in your body.
Clean up your liver
Disease in most cases is a way the body
uses to tell you that things are not going
on as they ought to be going. One of the
most important organs that you need to
clean up during a detoxification program
is the liver. You will know when the
liver has trouble and is clogged up
because there will be obvious telltale
signs that include lack of appetite,
fatigue and discolored urine.

The easiest way to detoxify your liver is

making sure that you introduce several
vitamins and nutrients in order to remedy
any potential damage. Most of our
normal dietary combinations are
deficient in the right nutrients which
impair the functions of the liver. Taking
these vitamins and nutrients will protect
your liver and also help in the reduction
of body fat.
Vitamin E
One of the best things you can do to
improve liver function is to consume
foods that are rich in vitamin E. These
foods are generally foods such as leafy
green vegetables, nuts, seeds, eggs and
whole grains. You may also want to
consume vegetable oils and especially
oils that have not been heated. A diet full
of vegetables such as kales, collard
greens, cabbage, watercress and
horseradish are some of the best foods
for cleaning the liver. The best way of
going about consuming them is by trying
to take their fresh juices.
Conclusion

When all is
said and done, it is important for you to
realize that you can actually get rid of
belly fat and regain your sexy back once
again. The most important thing you are
going to do is to adopt a lifestyle change
because it is the only thing that works.
There are hundreds of fad diets,
contraptions and pills which are peddled
by popular celebrities but in many cases
they only can go so far.
Changing your lifestyle may not be
extremely easy but the good news is that
it is possible. You must begin by writing
a journal where you are going to record
all your weak points that must be the
cause of the belly fat you are trying to
deal with. You must create time for a
fitness program and of course do
something about your diet. The only way
to get rid of that love handles that are
lustily holding on to you tummy is to
have a powerful determination that you
are going to do it until you succeed. So
how do you get rid of your love handles?
Consume fewer calories
The first and most important thing we
have realized is that you must make sure
that you get a way of consuming fewer
calories. Under normal circumstances,
most people normally get to consuming
about 2000 calories daily but when you
are intent on reducing love handles, you
should be consuming between 1400 and
1800 calories.

Diet
You must also make it a point that you
are going to change your diet so that you
avoid the consumption of fatty, sugary
and salty snacks and instead consume
low density foods such as fruits and
vegetables that are full of fiber but very
low in calories.
Exercise
Make aerobic exercises and weigh
training a normal part of your life and
you can be sure that love handles will
depart from your body over the course of
time. You may want to involve yourself
in simple exercises such as walking,
jogging or even a fun activity such as
dancing.