Weight Loss | Lose Belly Fat. Reduce Belly Fat for a Flat Stomach

4May/123

Weight Loss Secrets to Keep Belly Fat Off

Aerobic 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.

Flexibility

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.

Hot Tea

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.

Ice Water

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

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.

Nutrition

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.

Family Fitness

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.

Zero Excuses!

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

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1Mar/12Off

Belly Fat Shortcuts for Six Pack Abs

“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).

Wednesday: Rest

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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21Jan/12Off

Hoodia – Does the Hoodia Diet Help Weight Loss?

Check out this video to learn about the Hoodia Diet:

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31Dec/11Off

Belly Fat Diet to Lose Stomach Fat

Belly fat ranks as the number one biggest body complaint for women as most men. Other than making you cringe when you take a look in the mirror, belly fat even more scary on the inside, increasing your chances of heart disease, diabetes and cancer.

It is unfortunate that belly fat expands as we get older. This is related to the increases production of cortisol which is a stress hormone. Combined with other hormonal factors such as low androgens, fat cells become inflamed and tissues expand to create fat where you don't want it - around the midsection. Called omentum, this blubbery tissues pumps out chemicals that keep you fat, creating a dangerous cycle and potential health issues you can't conceal.

To eliminate your over-40 belly fat crisis, follow this stomach fat plan:

1. Eat in Reverse To Lose Belly Fat

Can you blast off belly fat by eating spaghetti for breakfast? As a matter of fact you can. You should eat meals heavy in carbs early in the day so they get burned off instead of being stored as belly fat. When it's time for dinner you can do the opposite: Concentrate on eating lighter, more protein-based meals.

2. Drink One Glass of Red Wine Everyday to Reduce Belly Fat

As we get older we tend to become more stressed, which directly affects the belly by inflaming fat cells therefore causing us to gain weight. Studies have shown a link between a moderate amount of alcohol consumption and less belly fat. It's good to reduce stress where you can and have one glass of red wine each day. This will help you relax and it provides antioxidant-rich resveratol, known to reduce inflammation.

3. Create A Fiber Pack to Lose Stomach Fat

It is essential that all women over 40 consume 25 grams of fiber each day to stay health. Fiber helps you stay full as an added benefit. Don't consume all your fiber all at once or you will feel bloated, instead spread it out during the day.

4. Make A Belly Band

Some women turn a blind eye to their waist size, but that's a dangerous mistake. Women you have a waist size larger than 32 inches are at risk of heart disease, diabetes, stroke and cancer. Make a belly fat band by placing a ribbon around the center of your waist and cutting it to size with a pair of scissors . Use this band to track your waistline every day and make sure you are maintaining within the range of 32 inches or less.

5. Confuse Your Muscles to Lose Belly Fat

This is something that may surprise you: Muscles get used to doing the same exercises, and when your are not challenging them, you stop burning as much fat. To counter this dilemma, change up your exercise routine.

Belly Fat Foods:

1. Miso

This Japanese staple that is made from fermented soybeans, rice or barley, lowers triglycerides in the blood that contribute to belly fat. You can buy instant miso soup in supermarkets for about $3 per pack. Make sure you buy the low-sodium variety.

2. Sauerkraut

Unprocessed foods such as sauerkraut have bacteria that boosts digestion and reduces belly inflammation. Rather than eating it on a hot dog, try sauerkraut on whole-grain with turkey. You should aim to eat 3 teaspoons every day. You can buy canned sauerkraut for $1. Make sure you rinse it before eating and purchase the low-sodium kind.

3. Goldenberries

The goldenberry is a bright yellow fruit from Brazil, loaded with B vitamins that are essential for maintaining a healthy metabolism. Although goldenberries are sold fresh, they are easier to find in dried form and are available at health food stores or online for about $12. You should eat 1/4 cup every day.

Discover more about how to lose belly fat and reduce stomach fat at http://losebellyfatus.blogspot.com

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27Dec/11Off

Reduce Belly Fat With These Foods For Weight Loss

Are you having trouble trying to lose belly fat or lose weight with your current diet? If so, I have come up with a list of foods that you should and should not eat to help with your weight loss efforts. Diet and exercise combined are recommended to help you lose weight fast and get long term results. The whole idea of losing weight and reducing belly fat is burning more calories than you take in. With further a do, let's get into these foods that help you burn belly fat.

These first set of foods should be included in your daily diet to burn belly fat and they contain soluble fiber which is essential. If you don't know, fiber slows things down in your digestive system and reduces cholesterol. Fiber can be found in oats and whole grains. Also you should eat nuts, carrots and fruits every day if possible. Green tea has been proven by research that it can help prevent prostate and breast cancer so this is recommended in your daily diet as well.

Lose belly fat and lose weight with these healthy food choices.

Next, these following foods should be eaten at least three times a week. Foods such as yogurt, cauliflower, broccoli, sweet potatoes and avocados are all healthy for your immune system. Yogurt can help you reduce belly fat and lose weight with its power-boosting protein and bone-building calcium. Yogurt may also help prevent osteoporosis and high blood pressure.

Foods that you should limit yourself to at least once a week are red meat, desert, white starch and alcohol. I know how tempting it is to have your favorite desert on a daily basis but once you start eating more healthy you won't even crave the sweets. I seldom eat red meats because I usually eat chicken or fish throughout the week. I don't drink alcohol at all but I would prefer red wine because it has fewer calories.

Finally, there are foods that you should absolutely avoid if you want to lose belly fat and speed up the weight loss process. These foods include fast foods, soda, processed foods, canned soup and "diet" anything. Processed foods are considered empty calories with no nutritional value at all. Sodas contain too much sugar and "diet" foods convince us the need for high levels of sweetness.

Now that you know what foods will benefit you and the foods you should not eat to lose belly fat or lose weight, take action today and follow a healthier diet plan. I understand you can't change everything overnight so take your time and make small changes to your belly fat diet overtime.

Discover more about how to lose belly fat and get six pack abs at http://losebellyfatus.blogspot.com

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19Dec/11Off

Lose Belly Fat with These Belly Fat Loss Tips

Many individuals think that liposuction is a permanent fix to lose belly fat but it can actually have the opposite effect. Your body has a certain number of fat cells. When you gain weight, the fat cells you already have get larger – up to six times their normal size. Liposuction is a body-contouring procedure that improves the appearance of certain areas by removing fat cells through an instrument called cannula. The surgery results in fewer fat cells in the targeted area. On the other hand, if you don’t keep up with diet and exercise, you risk gaining weight in the untreated areas. Plastic surgeon Dr. Drew Ordon says, “It’s a great operation, but it’s not an operation meant for weight loss. It’s an operation to lose inches and figure faults that are resistant to diet and exercise.

Some people who work out and eat right still can’t seem to get rid of their belly fat. Dr. Lisa Masteron says, “As we get older, we see that it’s really hard to lose weight in these areas where it used to be not an issue. Many women blame birth control or hormones, but it’s usually the types of exercises you are doing. Dr. Lisa says, “You may need to target these areas with weight training, though a lot of women are afraid they will bulk up.” Jillian Michaels, health and wellness expert, kills the myth that women who weight train will develop large, bulky muscles. Jillian says, “For women, weight training is great because it maintains our muscle mass and boosts our fat-burning hormones.

If you have a weight-loss plateau, you should try combining weight training and cardio exercises to strengthen muscles and burn fat more effectively. Dr. Travis says that any unexplained weight gain and loss of energy should be checked by a doctor because it could be thyroid hormone levels.

Starving yourself should not be an option to lose weight or reduce belly fat. E.R. Physician Dr. Travis Stork says that crash diets do not work, as people always put the work back on. Dr. Travis says, “When we don’t feed ourselves our body goes into panic mode.” Carrying around a bag of mixed nuts is a good way to maintain your metabolism. He adds, “More than 120,000 people were studied over 20 years for diet and weight loss, and the two foods most associated with weight loss were found to be yogurt and nuts.

Have you ever noticed how fast food restaurants use red, yellow and orange as their decorations? That’s because studies show that these colors are associated with hunger. Studies also show that the color blue may help curb your cravings. You should consider using blue plates, napkins or eat ware to benefit from blue’s anti-hunger effects. Follow theses belly fat loss tips to lose belly fat and be a healthier person in the future.

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29Nov/11Off

Regular Exercise Boost Brain Health

Scientists know that a healthy diet and regular exercise are vital to maximize brain functioning. Regular aerobic exercise has been show to improve reaction time, speed of processing information, memory and attention. Aerobic exercise has even been shown to reduce the symptoms of depression and stress.

Recommended levels of physical activity include at minimum three weekly sessions of 20 minutes or more of aerobic activity that is intense enough to elevate the heart rate, and two to three days weekly of anaerobic activity (resistance training). Exactly how exercise benefits the brain is still a mystery, but it likely that there are multiple factors at work, For instance, until relatively recently, neuroscientists believed that adults never produced new brain cells, or neurons, the basic building blocks of the nervous system. It was thought that we were born with a set number of neurons that could not increase, and with age these neurons and other brain cells died off.

We now know that not only is the brain capable of creating new neurons, but there is evidence indicating that regular exercise stimulates this regeneration. Neurotransmitters are the chemical messengers of the brain. Unfortunately, the number we produce declines as we age. However, studies show that exercise appears to increase the production of neurotransmitters such as norepinephrine, serotonin and dopamine.

These so-called “feel good” chemicals can have positive effects on thinking and mood, and the proper balance of these chemicals is crucial to maintaining a healthy brain. Another plus is the beneficial effect exercise can have on circulation. Proper blood flow is vital to both cellular waste removal and delivery of essential nutrients responsible for proper brain function, such as oxygen and glucose (blood sugar).

Diet and exercise have so many benefits including weight loss, respiratory improvement and stress relief. It only takes about 30 minutes a day of any cardio activity such as walking or jogging to get the heart rate pumping and circulation of blood flow. A balanced meal and regular exercise will stimulate the brain cells and you will be more alert and focused throughout the day.

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Margie Gilliam
Cox Newspapers

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19Nov/11Off

Lose Belly Fat With Boxing

Do want to know a quick way to lose belly fat with exercise? Have you ever tried boxing? Boxing is my favorite sport and an excellent exercise to lose fat including belly fat. You will get a great cardiovascular exercise with boxing and it will make you feel like you really did something. You will feel the workout throughout your entire body the next morning.

I joined a boxing gym several years ago and in the first 30 days I lose an inch of belly fat around my waist. I use to run to the gym and back home every day to build up my stamina and stay in shape. I was a great boxer and won many championships to say the least so I enjoyed the sport. We all know cardio exercise is the best when it comes to weight loss and boxing offers that. You can jump rope, use the treadmill or just walk if you are a beginner.

You will be sore if you are starting out but it’s only temporary and you will get use to it as long as you continue. Boxing works out the main parts of your body including your core, which is the middle part of your body. Your core includes your abdominal muscles, obliques and low mid-back muscles. These muscles help to maintain good posture and balance and can be done with an exercise ball. Once your stomach gets flat from the cardio activity you can perform ab workouts such as leg raises, sit-ups or crunches to tone up your abs.

Boxing is by far the best sport to lose belly fat and get six pack abs.

There is nothing more fun than learning how to defend yourself and getting into shape at the same time. Sparring and hitting the mitts will get you body into shape fast and build up your endurance. After about one year of training I had lost about 30 pounds and was able to run five miles without stopping. To say the least, I was in shape and felt great! I had lost all that unwanted belly fat and developed a solid six pack.

Since I was training to fight I went to the gym five days a week for about one hour but you don’t have to if you are just working out. Thirty minutes a day for three times a week is ideal to reach your goal and lose belly fat effectively. If you stay dedicated to your workouts and eat healthy you will reduce belly fat by the weeks and get the flat stomach you always craved.

For the most part, boxing is by far one of the best exercises to get into shape and lose belly fat fast. You should focus on your core muscles if you want to lose belly fat quickly and get flat abdominals in a short time. Join a boxing gym today to improve your self defense skills and reduce belly fat today!

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15Nov/11Off

Develop Healthy Eating Habits to Lose Weight

There are many different kinds of habits that people have around the world including good ones and bad ones. For instance, smoking is a bad habit and anyone can’t stop smoking over time. However, some individuals have a bad habit of not eating healthy and unlike smoking, no one can quit eating. Many people find it difficult to avoid foods that are not healthy but it is not impossible to stop. I understand that sticking to a healthy diet is hard but it takes time and motivation.

You should not stress yourself about sticking to one specific diet because life is too short not to enjoy a treat every now and then. When you are prepared, it is absolutely possible to develop healthy eating habits. Planning ahead will be much better for you. Have you ever gone to the grocery store and swore you will buy healthy foods and ended up buying all kind of fresh fruits and vegetables? Then you add chicken breasts, fish, dried beans and other healthy food choices? You feel great about yourself as you load up your grocery cart but by the end of the week you find yourself throwing away most of these foods. What could possibly be the problem, you ask?

Lose weight with healthy eating habits.

Most likely you didn’t plan very well and you are accustomed to the convenience of frozen food and fast food restaurants. These foods don’t give you much nutrition but they don’t take much planning and they’re very convenient. You have healthy food at home but don’t have the time to cook or prepare it which makes it useless.

Planning ahead is your solution to develop healthy eating habits and if you are not good at cooking, you can start with some easy recipes that include healthy nutrients. On the other hand, if you are good at cooking, then you can replace a couple of ingredients with your usual unhealthy meals.

Next, you can plan your menu for the week which may take some time in the beginning but saves you time in the long run. Getting your family involved will also save you time and it will be fun after all the complaining stops. Everyone is going through changes and this will be a learning curve. Before you know it your unhealthy eating habits will be decreased and you will see the difference in your health.

For the most part, be realistic about what you will and will not do. It does take time to develop healthy eating habits but you must make small changes and develop a diet plan you can stick to. Every small change counts and you will get use to eating healthy which is well worth it in the end.

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12Nov/11Off

Better Sex After Weight Loss

Many individuals believe that there is better sex after weight loss which is true for most. The reason is not because you partner will find you more attractive and desirable which is physical but for emotional and psychological reasons. When you lose weight and get into shape you feel more confident and better about yourself. The confidence is what makes all the difference and leaves you feeling great.

When you lose weight and improve your image you will want to have sex more often and you will be in shape to last longer and not get tired so fast. Also you will have the strength to engage in other positions which will bring more excitement. The more overweight and out of shape you are when you begin to lose weight, the slower you will have to start, which is fine as long as you do take action. Many individuals fail to achieve their goals because they get too hyped up thinking they can do it all at once and get discouraged. Don’t fall into this category and take your time with your weight loss efforts so you don’t give up easily.

Have better sex after you lose weight.

You have to start off slow and keep working at to lose weight effectively because the small the changes add up. The small changes every week or month will keep you motivated because you will see results. Small changes like eating a few more fruits and vegetables while walking a few times a week is a great start. There is no secret to weight loss. You just have to burn more calories than you take in by eating healthy and exercising on a regular basis.

The biggest mistake you can do to mess up yourself is to expect instant results to happen overnight. This will most definitely get you discouraged and set you up for failure. Keep yourself from disappointment by taking things slow and staying dedicated. You can strengthen the bond between you and your partner if you both workout together to get into shape. Nothing is sexier than two physically fit individuals sweating and making love in the nude.

As you can see, you can have better sex after weight loss and you will be stronger both emotionally and physically. Having self confidence will make you feel a lot better and being physically fit will make you more desirable and your partner will find you more attractive.