Burn

Belly Fat

Easy Ways to Lose Belly Fat

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“The groundwork of all happiness
is health.”
Leigh Hunt

“Make time for it. Just get it done.

Nobody ever got strong or got in
shape by thinking about it.
They did it .”
Jim Wendler

“Don’t work out because you hate

your body — Work out because
You Love it.”
Unknown
Special offer:
Lose Belly Fat
Many people have difficulty losing their fat belly, nothing is more
frustrating than to get your motivation up, find the perfect diet and
exercise program for you and then not lose and ounce. Some
people may actually have a metabolic issue that makes it virtually
impossible to lose weight, but not many.

For most of us the harsh reality is that we are just not being as
good as we think we are. There are a few simple things you can do
that will help keep you honest in your weight loss journey.

For one thing, it's amazingly easy to lie about what we have eaten
in any given day. There have been times when I would have sworn
I was good, until my spouse will remind me of that pastry I had at
lunch or all the cream and sugar I put in my coffee. We do not
mean to lie to ourselves, we just are so busy we do not pay
attention.

To keep yourself on track, simply keep a food journal. This is a very

real way to keep tabs on yourself. For the next fourteen days, write
down every single thing that you eat or drink. You have to be
honest and you have to write down every last bit. Even that second
glass of soda at lunch and the two pats of margarine you put on
your toast.
If you do this for two weeks, you will quickly be able to spot the
times of the day and the areas in your diet where you always screw
up. Once you pinpoint the reasons you have difficulty losing your
fat belly you can make changes that will help you achieve your
goals much more quickly.

The same principle can apply to when you work out. Again, it is
easy to think that you are working harder than you really are. Just
like the food journal, keep a workout journal so it is harder to
convince yourself that you have done something you really haven't.
Not only can you track the number of times you go to the gym but
you can also track how long you spent on the treadmill or rode the
stationary bike. Write down how many exercises you did for your
upper body, how many you did for your lower body, etc.

You can also keep track of how much weight you used for each
exercise. Ideally, you should increase your weight after every few
workouts. It is important to challenge yourself so you do not get
bored. By changing up the weights you lift as well as the exercises
you do, you will keep your body guessing. This will help you get
better results in a shorter time frame.
Working all of the major muscle groups with more than one
exercise is ideal. By mixing up the exercises you do for each group
you are keeping your toning efforts in high gear. Another benefit is
that the different exercises will target each muscle group in a
slightly different way which can also decrease many of the
repetitive motion types of injuries to your body.

Tips For Rapid Fat Loss

There are multiple approaches to personal weight loss goals. Each
approach has it's own unique way of working with the body to lose
fat.

One of the most sought after methods of weight loss is rapid fat
loss. People want to lose as much weight as they can in the
smallest amount of time possible. It is important to realize that this
approach can be unsafe and unhealthy. Losing too much weight too
quickly, or losing weight through unhealthy means, can actually
harm your body and your goals. These five tips will help you to lose
the weight that you want to lose as fast as possible through healthy
means.

Lift Weights

One of the best tips for rapid weight loss comes straight out of the
gym. While it is important to get your cardio workout in, it is also
important to lift weights. Muscle needs to burn calories, and fat, to
rebuild and strengthen. The more muscle you build, the more fat
that you will burn.

Add Cardio Into Your Day

If you want to lose weight quickly, you need to start adding extra
cardio into your daily routine. You need to add extra movement to
help you to burn more calories throughout the day. If you work in a
building, take the stairs instead of the elevator. If you are walking
around the building, take the long way around to your destination.
These extra steps will add up over time, and will help you to lose
more weight.
Cut Sugars and Fatty Foods

If you want to lose weight fast, you must cut bad foods from your
diet. They simply bring your progress down, adding extra calories
to your daily diet. If you are trying to lose weight quickly, you need
to cut out all fast foods, and all forms of pop. These add calories to
your diet, and will make it impossible for you to lose weight quickly.

Eat Breakfast

You need to eat breakfast if you want to lose weight as fast as

possible. Eating breakfast will help to get your metabolism started
earlier in the day. This will help you to burn more calories over the
course of a day, helping you to lose weight.

These simple tips are not going to cause you to lose 20 pounds of
weight in one week. These rapid fat loss tips will give you the tools
that you need ot lose weight as fast as you can in a healthy and
lasting way. By changing some of your most basic daily habits, you
can lose weight faster than those who rely on crash dieting and fad
dieting.
Three Important Things About Fat Loss Diets
Fat loss diets are all about burning off excess fat by watching how
many calories you put into your body and making sure the total
number of calories you put “in” is less than the amount you burn
“off.” To be successful at this type of diet, you need to know three
things. The first thing you'll want to know is: how many calories
does your body burn off each day, naturally? Second, you'll want to
know how many calories are in the foods you eat on a regular
basis, and finally, you'll want to decide which foods (based on
calorie count) you plan to eat during the course of your diet.

An easy way to get a close estimate of how many calories you

naturally burn off each day is to multiply what you weigh now times
ten. The number you get when you do this is called your “Basic
Metabolic Rate.” For example, if you weight 210 pounds, your basic
metabolic rate would be 2100 calories per day. If you weigh 95,
your basic metabolic rate would be 950 calories. There are more
accurate BMR calculators online. Do a search if you want a more
exact number, but this simple method will work as a quick rule of
thumb to follow. Anyway, once you have this number, you will know
how many calories you need to eat.

Fat loss diets don't have to restrict the “kind” of foods you eat. You
can still eat the same types of food you eat now … you simply need
to know how many calories are in what you're eating so you can
plan your meals accordingly to eat less calories than what you know
(based on the number you got above) you will burn off in a day. So
if you got 1400 above, you'll want to eat less than 1400 calories a
day to effectively lose body fat.

Now that you know how many calories you should put in each day,
and how many calories are in each serving of the foods you usually
eat, the next step to creating the perfect fat loss diet for you is to
plan your meals so you eat less than the amount of calories your
body naturally burns off each day. Yes, you can still eat foods that
“taste good,” as long as you don't go over the number of calories
you're going to get rid of, so you don't have to worry about trying
to work in buying “special foods” for yourself. You can eat the same
foods the rest of your family eats. It's not “what” you eat. Instead,
it's all about the numbers.
How many calories does your body burn off naturally in a day, and
How many calories are in the foods you normally eat, and
A daily diet plan based on the numbers from 1 and 2 above wherein
you eat less calories than your body burns off each day.

Best Diet To Lose Belly Fat

Are you looking for a diet to lose belly fat? Here are five tips that
can help you. Remember that the key to having a flat stomach is
to lose the amount of fat you have overall. The stomach fat is just
the last to go, so it’s the toughest. Here’s a diet to lose belly fat.

First of all, you need to eat more fiber. The major reason women
are getting fatter these days is that they do not have enough fiber
in their diets. As we eat more processed foods and less whole
grains and produce, the natural fibers in our diet are becoming
scarcer. An average person should try to get at least 25 grams of
fiber per day. People who are serious about a diet to lose belly fat
should get 35 grams of fiber.

Secondly, realize that carbs aren’t the devil that some diets make
them out to be, but too many calories from carbohydrates can
increase your middle mass. Carbohydrates should make up no
more than 60 percent of your calories when you are on a diet to
lose belly fat.

But, make sure that they are at least 45 percent of your diet. As
you can see, balance is the key here. Most of your carbs should
come from fruits and vegetables and you should avoid high carb,
empty calorie foods like cupcakes.

Third, drink your water. Many people mistakenly believe that

drinking a lot of water will give them puffy abs. But, water actually
flushes sodium out of your system which reduces puffiness. Here’s
a couple of ways to tell if you have enough water. Are you thirsty?
Then you are already dehydrated. Don’t ever lack water so long
that you feel it. Another way is to monitor the color of your urine.
If you’re drinking enough water, your urine will be close to
colorless.

Fourth, limit your sodium intake as it leads to puffiness. A woman

only needs 500 mg. of sodium a day for the body’s natural
functions to work. But the average American woman gets up to
6,000 grams! A Chinese take out entry can have 3000 grams by
itself. You can limit your sodium by choosing fresh, natural foods.
That’s one way to be on a diet to lose belly fat.

Fifth, have a small dinner and shut the kitchen down afterwards.
Having your calories during the day when you are actually burning
them is key to losing weight. Evening eating is often mindless
eating. You sit down in front of the television with a brand new bag
of chips and before you know it, half the bag is gone. Another
benefit of eating light at night is that you’ll wake up hungry for a
good breakfast. People who eat good breakfasts are more likely to
lose weight.

If you are wondering how to get a flat stomach, monitor what you
are eating. When you eat healthy, natural foods, you are going to
develop the body you want. And, that’s the guidelines for a diet to
lose belly fat.
Belly Fat Loss Exercise-Just Get Moving

If you want advice on belly fat loss exercise, I say to you just get
moving. Any way you can, walking, running, biking, hiking. It
doesn't matter what you do as long as you keep doing it. Mix it up
and try different things like swimming or boxing. Swimming and
boxing are both great ways to lose fat quickly, especially the belly
fat.

Great cardiovascular workouts, swimming and boxing will definitely

make you feel like you have done something good for yourself. But
you may want to start out a little slower right off the bat.

There are a lot of ways to get quick belly fat lose exercise. If you
lead a sedentary lifestyle and are really out of shape, the way you
should start is to walk. You might not think that walking would give
you a good work out but if you are out of shape you will know you
are working hard aboout ten minutes into your first walk. You may
even feel some soreness the next day.

The best way to combat the soreness is to just get back out there
and do the same thing that made you sore to begin with. If you
ever played on a team back in high school you remember what it
was like after the long summer off. Getting back to practice your
coach would work you so hard that we could not hardly move you
were so sore.

Then we would all show up and do it all over again the next day.
Pretty soon the muscle pain and stiffness would be gone and you
and your team realized that if you keep doing what you need to do
then you do not get sore anymore and you do get much stronger
for your efforts. Remember, "No pain, no gain."

Anyway, soreness can be considered a good thing. If your muscles

get sore you know two things, you worked your butt off and it did
not kill you. That that doesn't kill you makes you stronger. So, work
through the soreness and stiffness and soon you will be stronger,
faster and able to get through your walks with no problem.

At this point you may need to increase the intensity at which you
walk or add some other element to your work out because your
body will not work hard enough if you continue to work out at the
level you started at.

Maybe add running or jogging and free weights in to your daily

routine. Make your walk a run/walk. Try walking for two minutes
and then run for 30 seconds. Alternate walking and running. This is
called interval training and is a great way to burn fat.

You will want to strengthen your core muscles. Your core muscles
are the mid-section of your body and include your abdominal
muscles, oblique muscles and lower to mid-back muscles.

These muscles help you maintain balance, not to mention help you
with your posture. Get yourself an exercise ball and practice. A
good core workout can be done quickly and easily on an exercise
ball. They are available at your local department store. To get quick
belly fat lose exercise you need to concentrate on your core
workouts and overall body conditioning.
Stomach Exercises to Eliminate Belly Fat

Stomach Exercises specifically for trimming belly fat. As with any

workout routine, be sure to consult a professional before beginning
and always warm up properly to avoid injury.

Hip Lift
For this stomach exercise, you will need to lie on your back on a flat
surface, such as the floor. Use a mat or towel to cushion your spine.
Put your arms at your sides with palms facing up to the ceiling. Put
your legs straight up in the air so that the soles of your feet are
facing the ceiling and your legs make about a ninety degree angle
with your torso. Keep your knees unbent and as straight as
possible. Now, contract your ab muscles so that it feels like your
belly button is being pulled toward your spine, while at the same
time gently lifting your hips off the floor. Raise your hips to height
of a few inches, keeping your legs extended straight upward. Hold
this position, then slowly lower your hips back to the floor. Repeat
for an entire set.

Seated Torso Twist

Stay on the floor for this stomach exercise, getting into a seated
position. Bend your knees so that your feet are flat on the floor.
Position your feet about hip width apart. Extend your arms straight
out in front of you, interlocking your fingers. Contract your
abdominal and lean back about forty-five degrees. Holding the
contraction, rotate your torso as far to one side as you are
comfortably able. Use your abdominal to control this motion so that
your upper body moves at once, do not lead with your arms.
Remember to keep your arms in from of you with fingers locked--
pretend you are aiming an imaginary gun. Once you have rotated
as far as you feel comfortable, rotate back to center, then to the
other side. Repeat these steps for an entire set. Take care to go
slow and keep a controlled movement. Do not allow your
momentum to twist you.

Natural Fat Loss

When it comes to losing weight, everyone wants a quick solution.
Natural fat loss supplements abound, promising quick, immediate
weight loss. However, if you're truly interested in losing weight
naturally, the only real way to do so is through diet and exercise.
Natural weight loss is just that – natural. It's a process that your
body goes through. You can't reproduce natural fat loss by taking a
pill or eating strange combinations of foods. You can, however,
encourage it by eating well and exercising regularly.
Natural fat loss is achieved as the body loses fat and gains muscle.
You can encourage fat loss and muscle gain by eating properly and
working out. Foods for natural fat loss are nutrient dense, rich in
vitamins and minerals. Foods like fruits and vegetables are packed
with nutrition, without being packed with calories. For a natural fat
loss diet, choose lots of fruits, vegetables, whole grains, lean
meats, and fat free dairy. By limiting your caloric intake, you're
encouraging natural fat loss.

As you build muscle, you decrease the percentage of your body

composed by fat. A muscle toning program can add lean, toned
muscle without adding bulk. Low weights and high repetitions will
help you achieve a long, lean physique, while aiding your natural
fat loss. As you build muscle, your body will burn calories more
efficiently, which will allow you to burn your remaining fat even
more quickly!

Cardio exercise will also help in your natural fat loss journey. After
your first fifteen minutes of cardio, your body begins to burn fat for
energy. You can ramp this process up even more by exercising first
thing in the morning – before breakfast. Your body burns more fat
on an empty stomach, so this can be a quick and easy way to jump
start natural fat loss. If you get dizzy or shaky with this method, try
adding a light breakfast with a low fat protein source, such as
whole grain bread with peanut butter. This will give you enough
nutrients for exercise, without weighing you down.
Natural fat loss can only be achieved through diet and exercise. If
you are interested in losing fat naturally, without supplements, pills,
or powders, you can do so. Natural fat loss involves a lot of effort,
but it is well worth it. It is the easiest type of weight loss to
maintain. Weight lost with fad diets is often quickly regained.
However, with natural weight loss, you will achieve results that will
stick with you for a lifetime. By learning how to eat right and
exercise properly, you're enabling your body to lose fat now, and
maintain your weight loss for a lifetime!