TweetAb workouts for six pack abs are more effective when you add dumbbells or free weights and you work those muscles harder when you add a few pounds to your abdominal exercise routines. Of course ab workouts and daily physical activity alone won’t get you a flat stomach faster when combined with a balanced diet but it will tone up your muscles for a sexy midsection. Today I will share my favorite ab exercises and fat-burning foods I use personally to get a flat stomach and 6 pack abs.
Leg Raises with Weights
I start off hanging on my exercise bar as if to do a pull-up, then I lift my legs up toward my chest while hanging from the bar with ankle weights. You can also use elbow straps tied to the exercise bar for support then have someone tie some weights to your body for more intensity. I love leg raises because they work the main parts of my abs including my obliques. Leg raises are definitely one of the top ab workouts which it comes to targeting your abdominals.
Crunches with Weights
You wouldn’t believe those crunches you learned in middle school are still the best when it comes to ab workouts and toning up. When you hold a dumbbell to your chest while performing a crunch you target a large part of your abdominals and build muscle mass faster with the extra weight added. Although crunches are simple ab exercises they are still effective when it comes to targeting the main parts of your abs.
Not only are planks effective when it comes to toning up your abs or midsection but they are very easy to do. Start off in the push up position with your hands on the floor beneath your shoulders. Hold that position for at least 30 seconds with your abdominals contracted, legs extended and your head aligned with your spine. Challenge yourself by going deeper and try the one-arm stable switching plank.
This is a Pilate’s move that will surely engage your obliques and front and back core. This ab exercise definitely leaves my abs burning afterwards. Sit up straight on the mat with your knees bent by your chest and your hands at your sides. Lie down with your knees bent and the palm of your hands facing down. Exhale and raise your head and shoulders from the mat. Pump your arms 6 inches up and down, reaching out with your fingers. Inhale for 5 pumps, and then exhale for 5 pumps. Make sure to curl your chin in toward your chest. You can do 10 full breathes or 100 pumps. For best results, keep your lower back pressed against the floor mat and keep your lower abdominals sucked in toward your spine.
Fat-Burning Foods and Ab Exercises
Combining fat-burning foods like lean meat, whole grains and low dairy products will help you burn calories fast. Whole grains such as brown rice and oatmeal (which is my favorite) that are rich in fiber, help you break down whole foods twice as faster than processed foods. I can eat brown rice every day and strawberry oatmeal in the mornings and never get tired of it. That’s just much I like these foods! They keep me full during the evening and I receive a good dose of nutrition as well. Yogurt is one of my favorite low-fat dairy products because it’s delicious, rich in calcium and vitamin D. Other benefits include preserving and building muscle mass which is important in maintaining a powerful metabolism. Lean meats such as chicken breast and fish are high in protein which helps you burn calories fast also. If you want to gain muscle mass along with your ab workouts then don’t be afraid to include high protein meals in your diet plan.
For beginners, adding weights to your leg raises, crunches or other ab workouts may be too much so you can start without weights at first. Then when you get use your ab workout routines, add weights to challenge yourself and continue to see those 6 pack abs develop. Combing a low calorie diet will help you lose stomach fat then the ab exercises when tone up your abdominals for that flat midsection. Don’t forget about the harmful health issues having that fat that surrounds your organs (visceral fat) include like stroke, heart disease and risk of cancer. Having belly fat is dangerous so take action today with these effective ab workouts and fat-burning foods to live a healthier lifestyle!
TweetLose weight naturally this summer with these effective fat loss tips and get sexy 6 pack abs or a flat stomach for the beach.
Let’s all face it! We all desire that sexy beach body and want to lose weight effectively but in these busy times we usually don’t have the time or motivation to achieve our weight loss goals. Today I will share some quick fat loss tips to help you improve your physique and lose belly fat this summer.
Reduce Stress and Lose Weight
Stress activates the cortisol hormone which feeds fat in our abdomen so stress is linked to obesity. My favorite method to reduce stress is exercises including cardio workouts like boxing or running. Boxing is my favorite sport so I love this hobby with a passion. I also like reading, playing video games, riding dirt bikes, meditation and relaxing with some good sleep. A study in 2012 revealed that stressed out parents is linked to childhood obesity because parents are more likely to eat fast food and make poor meal planning. Keep your stress levels down so you don’t activate the hormones that make you fat.
Plan Your Meals
A good idea would be to make a list of groceries for the week and plan healthy meals to prepare at home. This way you will save money, time and eat healthy at the same time. I work during the morning and evenings so I eat a heart healthy breakfast before work and bring me a small meal for lunch and dinner. I save a tremendous amount of money by not eating out and burning gas. I make sure my meals are low in calories but also nutritious to keep me fueled and energized during the day. An example of a meal would be tuna with wheat bread and an apple or a chicken breast sandwich with mac and cheese. Also Dr. Oz recently had a show about weight loss myths and it is recommended that you eat three meals per day instead of five to six small meals. Eating too much creates insulin that stores sugar and you don’t give your body time to actually burn fat.
Exercise for an Hour
Don’t waste your time or money with countless hours at a gym. Instead go for a jog or run at the park and visit your local Sports Authority store for exercise equipment. I go for a run in the morning or at night and use my exercise bar at home for my favorite weight loss workouts. The standard for daily exercise use to be at least 30 minutes of physical activity but in this 21st-century, it is now recommend that we get about an hour of daily physical activity for fat loss. Cardiovascular workouts like running or biking will burn the calories and strength training will tone those muscles up. My favorite exercises are dips, pull ups and old-fashioned push-ups. Obesity expert, Dr. Joel Fuhrman, says exercise is a great way to tone your muscles and improve your lifespan, but as a weight loss strategy, it is much less effective than dieting.
Get Good Rest
Getting a good night’s sleep rejuvenates our body and let’s our muscles and joints recuperate after intense workouts. Sleep is a good stress reliever and at least eight hours of sleep prepares us to take on the next day full force. Your muscles need rest after intensive workouts to repair themselves and increase in mass.
Set Small Weight Loss Goals
One of the biggest mistakes we make when trying to lose weight is setting high goals we know we can’t achieve and end up getting discouraged when we fail. Instead, set small fitness goals like losing five pounds this month and make small changes to your diet. This way you can track your progress and see slow but sure results.
Don’t Fall for the Hype!
Every day there is a new weight loss pill or formula that promises instant weight loss without diet and exercise. If this was true then everyone would be doing it right? The truth is that there is no magic pill or weight loss formula that will make you or anyone else lose weight fast. You have heard it time and time again; “You must follow a balanced diet and exercise daily to lose weight effectively and naturally.” Save your time and money to find a weight loss plan that only works for you. There is no one fat loss program that will work for everyone as we all have different body types.
For the most part, I really want all you ladies and gentlemen to live a healthy lifestyle and get that sexy body you always dreamed of. Losing belly fat and getting a flat stomach is not easy but the hard work will pay off when it’s all said and done. Follow these simple fat loss tips and get 6 pack abs for the beach this summer!
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TweetBelly fat is the most difficult fat to get rid of and causes serious health issues but researchers discovered a new injection that may help humans reduce stomach fat.
We are all aware that obesity is a growing issue in the United States and many individuals are searching endlessly for quick solutions to lose weight. The Centers for Disease Control and Prevention predicts that 42 percent of Americans will be obese by 2030. The bad part about this is that most people carry the fat in their abdomen area which studies have shown to be the most dangerous. Many Americans think they can do sit ups or crunches to lose stomach fat but you will only harden the muscles under the fat. You must do cardiovascular exercises such as running or jogging to lose weight all over then do ab workouts.
Researchers at Ohio State’s Comprehensive Cancer Center are finding out that injecting a small capsule of heat generating cells in the bellies of mice helped them turn their white or bad fat, which stores fat in the body, into brown fat. Brown fat is good because it speeds up the metabolism, which led the mice to eventually lose about 20% of belly fat after 80 days of treatment. Ouliana Ziouzenkova with Ohio State’s Comprehensive Cancer Center, says “We call it thermagenic fat”.
The mice did gain some weight back overtime but it wasn’t dramatic. Researchers also found that the vaccine caused a decrease in visceral fat, the fat around the organs, which was very important.
If the injections are created for humans, it will not be used as a weight loss device just yet. Instead it will be used for individuals that are not capable of exercising, for instance, elderly people or individuals who are handicapped. However, for the ones who are not physically impaired, diet and exercise is the only way to lose weight and reduce belly fat successfully. You can’t just exercise one day then stop all of a sudden. You have to stayed dedicated and work at it until it becomes a routine. If it’s hard to stay motivated you can find a partner to work out with you and join you in your diet plans and workouts. You can start small by making small changes to you calorie intake and walking if you don't have much energy or time to join a gym. Start your healthy habits today and become a healthier person for the future.
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TweetSummertime is approaching and it’s time to lose belly fat and get a flat stomach to look fit for the beach. There is nothing more fulfilling than cooling off with a nice drink that will help you lose pounds of belly fat and quench your thirst at the same time. Try out these belly fat blasting drinks this summer combined with exercise to get those 6 pack abs today.
Green tea contains catechins which are antioxidants that are proven to help reduce belly fat. Drinking green tea before a workout can help you burn fat faster during aerobic exercise such as jogging.
Belly Fat Drink – Peppermint Tea
This tea is very refreshing and an excellent belly fat eliminator. Peppermint assists the stomach in processing fat, ensuring even high fat foods like steaks and burgers are digested quickly, which helps prevent bloat.
Dark Chocolate Shake
Dark chocolate can help you lose weight because it suppresses your appetite and lessens food cravings overall. You can have one of these for breakfast to control your appetite for hours.
Smoothies that are sugar free plus a great way to stay hydrated and stay healthy at the same time. Watermelon is a great choice because it’s low in calories. According to the Journal of Nutrition, watermelon contains arginine, which can decrease body fat and increase lean muscle mass.
This delicious pineapple drink tastes like paradise in a glass and includes two belly fat fighting ingredients. One tablespoon of flaxseed oil adds monounsaturated fatty acids (MUFAs), proven belly fat blasters, and pineapple itself contains bromelain, an enzyme that helps break down protein, banish bloat, and ease digestion.
Although these drinks will help you lose belly fat and encourage weight loss, you should always exercise daily and follow a healthy diet plan for best results. Supplements are only temporary and you still have to include diet and physical activity to keep the weight off. If you are new to weight loss you should consult with your physician first to make sure you are healthy to start a new diet and exercise routine.
Learn more about how to lose belly fat at http://losebellyfatus.blogspot.com
TweetLose stomach fat or reduce belly fat faster by jogging instead of weight lifting researchers say. Apparently, aerobic exercise is better than resistance training according to a recent study. An eight month study compared the effectiveness of aerobic exercise (jogging), resistance training (weight lifting) and a combination of both in 196 overweight, sedentary adults from ages 18-70.
The individuals in the aerobic group did the equivalent of 12 miles of jogging per week at an 80 percent heart rate, while the resistance group did three sets of eight to 12 repetitions three times a week.
The Duke University Medical Center researchers examined how these types of exercises reduced the fat that’s deep within the abdomen and fills the spaces between internal organs. This type of fat, called visceral and liver fat, is associated with increased risk of disease, diabetes and certain types of cancers.
Aerobic exercise to Lose Stomach Fat
Aerobic exercises greatly reduced stomach fat (visceral fat) and improved risk factors for heart disease and diabetes, such as insulin resistance, liver enzymes and triglyceride levels. However, resistance training didn’t influence these benefits. Aerobic exercises combined with resistance training achieved results similar to aerobic exercise alone, the investigators discovered.
According to lead author and exercise physiologist Chris Slentz who spoke in a Duke news release, “resistance training is great for improving strength and increasing lean body mass.” “But if you are overweight, which 2/3 of the population is, and you want to lose belly fat or stomach fat, aerobic exercise is the better alternative because it burns more calories.” You will lose even more calories if you maintain a healthy diet and keep your metabolism going with foods such as whole grains and fish that boost your metabolism. If you are new to weight loss and want to lose stomach fat you can start of by walking then advance to jogging when you get the energy.
This study was published in the August 25 issue of the American Journal of Physiology.
Make it your next to goal to start your aerobic exercise routine today to lose stomach fat and improve your health today. Don’t forget to consult with your doctor before beginning any weight loss plan to make sure it is safe plus get more tips on how to lose stomach fat.
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TweetAerobic activity also known as cardio, is the best exercise to lose weight and belly fat because it gets your heart beating faster than normal, causing you to breathe harder, lose fat and increase the amount of oxygen delivered to the muscles. Aerobic exercise will also decrease the risk of cardiovascular disease, diabetes and other cancers. An adult should perform at least 75 minutes of vigorous aerobic activity every week to benefit from the effects of cardio.
A great way to begin your cardio routine is to try an indoor cycling class. This is a safe, low-impact form of cardio that’s easy on the knees. If you begin working out on a cycling bike, and your working hard, really sweating, remember to add electrolytes to your water or eat a banana which contains potassium. You can burn an average of 600-800 calories in a single 45 minute cycling class.
Determination and Energy to Lose Belly Fat
When it comes to losing weight and reducing belly fat you must be determined and know your worth. Make a realistic goal that you can achieve and visualize your success. Give yourself good compliments everyday to stay motivated. Energy is very important and it comes from being positive in your life. Eat three balanced meals and drink plenty of water to stay energized throughout the day.
Maintaining flexibility, especially as you get older, is very important for your overall health, increasing the range of motion throughout your joints. Learn these easy stretches to improve your flexibility:
- Lace your fingers together and stretch them towards the sky slowly, palms up, while inhaling and exhaling.
- Stretch your hamstrings while on an indoor stationary bike by slightly bending both legs and leaning over the handlebars.
Repeat each stretch 3 to 4 times, holding each for about 30 seconds a piece.
Stretching cold muscles can damage them so make sure you warm up for five to ten minutes.
When you drink hot tea 20 minutes before your meal you can control your portions and consume fewer calories. A German study found that Chinese white tea reduces growth of new fats cells and breaks down fat contained in existing cells. Do not make your tea a latte, because the proteins in cow milk neutralize the tea’s fat fighting ability and its cholesterol blocking properties.
Drinking cold ice water can help reduce calories because the body uses energy to heat up the water to obtain proper hydration. Metabolically, heating water burns calories. You can burn an average of 50 to 100 calories per day by drinking 4 to 8 cups of ice water. Another German study found that drinking about 2 extra glasses of water daily can boost your metabolism by 30 percent.
Jumping Jack and Jims
Jumping jacks are among the best forms of calisthenics – repetitive movements that use your own body to build strength. Jumping Jims can target your oblique muscles.
Lactic acid occurs when you work out really hard and when you enter into your anaerobic zone; you no longer have enough oxygen to create energy. Little energy factors in your brain cells, mitochondria, burn carbohydrates. When they do that without oxygen, the by-product is lactic acid which builds up in your muscles. This is the reason why you get that burn when you are working out hard but the lactic acid is flushed out of your system within an hour.
Consuming the correct amounts and types of nutrition is the key to weight loss. I usually eat whole grains, fish and lean white meats to boost my metabolism and help me burn calories. Six small meals a day keeps your metabolism going throughout the day to help you burn fat.
Working out as a family or participating in team sports can be fun and motivational instead of watching T.V at home all day. Sixty minutes of exercise each day can help lose weight, build stronger bones, build muscle, help your kids sleep better and reduce stress at school.
When it comes to weight loss or losing belly fat, you must put all those excuses to the side and take action. Start off by walking with a friend and make small changes to your diet today and become a healthier person tomorrow.
Learn more about how to lose belly fat at http://losebellyfatus.blogspot.com
TweetAb workouts won’t help you lose belly fat alone but you will develop a strong core which keeps your body healthy and protects your spine. The most effective ab workout is the bicycle exercise because it targets the rectus abdominis or 6 pack abdomen and the obliques most effectively according to the American Council on Exercise study.
To perform the bicycle ab exercise, lie face up on your mat and place your hands behind your head, supporting it with your fingers. Bring the knees into the chest and lift the shoulders blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow toward the right knee. Continue alternating sides in a pedaling motion for 1-3 sets of 12-16 reps.
Next, the captain’s chair leg raise is the second most effective 6 pack ab workout for the rectus abdominis as well as the obliques. The key to keeping this move most effective is, first, to avoid swinging the legs or using momentum to bring the legs up. Second, keeping the knees bent will help you focus more on the abdominis and less on the hip flexors.
To do this ab workout, stand on the chair and grip handholds to stabilize your upper body. Press your back against the pad and contract your abs to raise the legs and lifts knees towards your chest. Don’t arch your back or swing your legs up. Slowly lower your back down and repeat for 1-3 sets of 12-16 reps.
Finally, the third most effective ab workout for 6 pack abs in a short period of time is the exercise ball crunch. The exercise ball is excellent for strengthening your abs and targeting the rectus abdominis as well. This ab exercise is more effective than regular crunches on the floor because the legs are often involved in floor crunches. On the ball, the abs do more work, but you still involve the entire body to help stabilize you throughout the movement, a great bonus that floor crunches don't offer.
To do the exercise ball crunch, lie on the ball, positioning it under your lower back. Cross your arms over the chest or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable so the ball won’t roll. Lower your back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.
These are the most effective ab workouts for 6 pack abs in a short period of time to strengthen your core or rectus abdominals. To lose belly fat fast you have to combine these ab workouts plus a healthy diet plan for best results. Don’t forget to consult with your doctor before you start any diet or exercise routines to lose belly fat.
Learn more about how to lose belly fat at http://losebellyfatus.blogspot.com
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TweetSafflower oil comes from the seeds of the safflower plant that is used as a flavoring agent for various culinary dishes. Clinical studies have shown that moderate consumption of safflower oil can reduce belly fat but consult with your doctor before consuming safflower oil and diet and exercises relating to losing belly fat.
Visceral fat, which is the the fat in the abdomen between the organs, can lead to heart disease, stroke, type II diabetes and cancer. Safflower oil has a compound known as phytosterols that may reduce the risk of certain cardiovascular diseases, such as heart attack and coronary artery disease. A study that was published in the June 2002 edition of "American Journal of Clinical Nutrition" discovered that phytosterols reduced the amount of cholesterol's human absorb significantly, therefore controlling the risk of cardiovascular disease.
Safflower oil also has omega-6 polyunsaturated fatty acids, also known as PUFAs. Although PUFAs are just like saturated fats in relation to caloric value, they affect the health a lot differently because they contain heart healthy properties essential for reducing cholesterol levels. Also, PUFAs lower insulin resistance, which is associated with belly fat.
Clinical studies show that unsaturated fats, such as safflower oil, may also help you lose belly fat. Researchers from Ohio State University tested the effects of two different types of oil on obese postmenopausal women diagnosed with type II diabetes. One group ingested 8 g of conjugated linoleic acid, or CLA and another group was instructed to ingest 8 g of safflower oil. The group of women that ingested the safflower oil showed the greatest reduction of belly fat, averaging between 2-4 pounds of belly fat during a 16 week period. A study that was published in the September 2009 edition of "American Journal of Clinical Nutrition," discovered the safflower oil elevated the production of a hormone known as adiponectin, which is associated with with fat metabolism.
Even though safflower oil can help you lose belly fat, too much consumption of any fat including saturated or polyunsaturated fat can cause weight gain. The U.S Department of Health and Human Services recommends a daily fat intake of 20-35 percent of you daily diet. To lose belly fat effectively, you must stick to a daily diet and exercise regime.
To learn more about how to lose belly fat please visit http://losebellyfatus.blogspot.com
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Tweet“Belly Fat can be very responsive with the right strategies,” says Michele Olson, PhD, an exercise researcher at Auburn University. Here, science-proven ways to fine-tune your current healthy routine for quick results. It’s very frustrating when you fill your grocery cart with healthy foods, stay away from the ice cream while under stress, wear out your walking shoes and still the belly fat remains. Even though those healthy habits are a great start, as you get older, you need to eat smarter and workout to maintain a flatter stomach.
1. Walk with A Faster Pace
When you walk faster you will on average burn 25% more calories and target belly fat. A recent study from the University of Arkansas found that when exercisers burned the exact same amount of calories a week, those who did shorter, high-intensity workouts had a twenty percent decrease in visceral fat after three months, while those who did longer workouts at a medium pace did not change. Your goal should be two or three weekly speed sessions for about thirty minutes each. If you are not able to maintain that pace for the entire workout, practice intervals, alternating short bursts of speed followed by slower segments.
2. Weight Training
Aerobic exercises such as speed walking or jogging is excellent for blasting belly fat, but a total-body weight training routine improves results and tightens your abdominals even more. A twelve week Skidmore College study found that exercisers who performed a high-intensity total-body resistance workout combined with cardio lost more than twice as much body fat in particular, more than four times as much belly fat (compared to cardio-only exercisers). The resistance training group also ate a high protein diet, while the other group followed a traditional, moderate protein diet plan. Researchers speculate that the extra belly fat loss could be due to the increase calorie burn you receive from weight lifting and extra protein.
Extra: You will be less likely to regain lost pounds. “Whenever you lose weight, it typically comes from both fat tissue and muscle,” explains Olson. “Resistance training helps maintain or even add muscle mass, which slows down your metabolism.”
3. Use the Exercise Ball
To get hardcore abdominals from traditional crunches, use an exercise ball. Research from San Diego State University shows you will activate 40% more of your topmost abdominals (the rectus abdominis) and 47% more of your side abs (obliques). Next add some moves that target your deeper belly muscles, “Crunches are just one piece of the puzzle,” says trainer Jonathan Ross, owner of Aion Fitness in Bowie, MD. “The key to a firm midsection is to strengthen everything under your top muscles.”
Planks are a great way to target this area: Lie face down with upper body propped up by elbows and forearms. Tuck your toes and raise hips and legs off floor so body is in line from head to heels. Hold that position for 30 to 60 seconds. Try a set of side planks next: Balance on one elbow, forearm, and side of foot, with hips and legs stacked and opposite arm raised toward ceiling.
4. Get More Sleep
Eating smart and exercising on a regular basis help eliminate both stress and belly fat, but only if you are getting enough sleep. Holding back on sleep causes levels of the stress hormone cortisol to increase, along with levels of deep abdominal fat. “There’s a definite association between lack of sleep, increased stress hormones, and weight gain,” says Olson. In a six year study, Canadian researchers discovered that adults who averaged just five to six hours of sleep a night were 35% more likely to gain 10-plus pounds and were nearly 60% heavier around the midsection compared to those who slept 7 to 8 hours.
5. Balance On One Leg
If you are already strength training on a regular basis, then you are ahead of the nearly 80% who don’t. Research shows that even basic lower body moves such as squats and dead lifts are a good way to strengthen core muscles and help flatten your abs. Adding a balance challenge, such as standing on one leg, using an inflatable disk or wobble board, helps tone and target every little muscle. “When you narrow your base of support (like standing on one foot) you have less stability so your body engages all of its core muscles to stop you from falling,” says Olson. You should try adding a knee lift to lunges, do single leg squats or just Balance on one leg while you perform upper body moves such as biceps curls and overhead presses.
6. The Ultimate Belly Fat Workout
For quicker benefits, here are all the exercise-related healthy habits and flat belly-boosting tips combined into a weekly routine. If you find yourself short on time, begin with the cardio sessions. Then add total body strength training and finally some abdominal exercises.
Monday: Steady paced cardio workout (about 30 minutes)
Tuesday: Cardio speed/interval workout (at least 30 minutes); total body strength training, including at least 2 standing balance exercises (20 to 30 minutes).
Thursday: Cardio speed/interval exercises (at least 30 minutes); abdominal exercises (about 20 minutes)
Friday: Total body strength training, including at least 2 standing body balance exercises (20 to 30 minutes)
Saturday: Repeat Monday
Sunday: Repeat Tuesday
7. Drink Green Tea
Green tea is good for your skin and helps fight cancer and now researchers say it will help you lose belly fat. A recent study in the Journal of Nutrition discovered that exercisers who drink about 4 cups of green tea a day for twelve weeks lost over 8 times more belly fat than those who drank an ordinary caffeinated beverage (nearly 8% versus less than 1%). Researchers speculate that catechins (phytonutrients in green tea) may help increase the breakdown of fat.
8. Eat Proven Belly Fat Foods
Watching portions, counting calories and minimizing junk food are all flat belly essentials, but some foods can make it easier to achieve your goal. Foods such as whole grains, nuts, dairy products and fish all help speed up your metabolism and reduce belly fat.
Follow these simple belly fat shortcuts today and get those hardcore abs you always dreamed of.
Find out more about how to lose belly fat and six pack abs at http://losebellyfatus.blogspot.com
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