The 5 Best Ways To Lose Belly Fat

1) Kick-Start Your metabolism: Eat breakfast. Studies show if within an hour of waking up you eat a good breakfast your cholesterol levels will be lower and it keeps your insulin levels more steady.
Include high-fiber foods and protein for breakfast (eggs, fresh fruit and vegetables, peanut butter) they are better for you than refined sugars and complex carbs so you'll feel fuller through the morning. Avoid pancakes, waffles, sugary cereals, French toast, instant oatmeal, or breakfast pastries for breakfast. Refined sugars are your enemy.

Switch out refined grains for whole grains. In a recent study, persons who ate only whole grains reduced more belly fat than a group that ate the same diet, but with only refined grains.
Grains can melt fat. The insulin and glucose response in your body is changed by a diet rich in whole grains. These changes can hasten the melting of fat, and visceral fat, the deeper layer of fat, is easier for your body to burn off than the subcutaneous layer of fat under your skin (fat that is seen and can be grabbed).

Always avoid white grains. Instead of over-processed white bread, eat brown wheat bread, and choose wild brown rice over white rice. The white stuff has no food value.
Eat good fats. Recent studies indicate diets that contain a higher ratio of monounsaturated fats - such as soybeans, seeds, avocados, nuts, helps to prevent belly fat accumulating.


2) Get more fiber in your diet. Insulin levels can be lowered by eating more soluble fiber (found in oats, apples, and cherries) which can speed up the burning off belly fat.
Eat the skin on vegetables and fruits. Eating more vegetables and fruits in your diet adds more fiber, but only when you eat the skins, cause the skin is where the fiber is. Leave the skin on the apples and potatoes. When you cook them, leaving potato skins on keeps more minerals and vitamins in it. (But, don't eat any green skins.)
Eat more split pea soup. Split peas are a fiber "power food". Only one cup of split peas has 16.3 grams of protein in it.


3) Exercise: Some exercise each day is vital say weight-loss coaches. Make a place for it in the am or pm, but get in at least a 1 mile jog each day or the equivalent.
Exercise in small bursts. Research shows interval training, or alternating short bursts of energy with brief resting periods, will build muscles and endurance faster than traditional exercising techniques.
Add resistance training. A 2006 study indicates combining resistance training along with cardiovascular (aerobic) exercise is twice effective than just cardiovascular training alone. You can do resistance training with free weights, exercise machines or resistance bands. Pumping Iron serves this purpose well.
Get a bicycle: Older friends of mine switched from jogging to riding a bike 2 miles a day in the evening and love it. Get some hills in the routine to make your lungs work harder also.


4) Drink plenty of water. Recent studies show drinking more water through the day can trigger a more active metabolism. By drinking more water it enables your body to flush out toxins and waste and improves health.
Drink an 8-oz. glass of water 6 times per day.
Try to carry a water bottle so you can drink when you become thirsty.
Learn how to tell when you're hydrated. If your urine is clear, you're good. If it's still yellow, you need to drink more.


5) Reduce calorie consumption. It's harder to reduce fat unless you cut down on calorie intake.
They say it takes a 3500-calorie deficit to lose one pound of fat. Translated, you have to eat 3500 calories less than you burn in a week or burn off 3500 calories by exercise if you want to lose a max of two pounds a week.
Keep a food diary helps. People underestimate how much food they eat. Write down everything you eat for a week for a list of your eating habits. You can use an online calorie calculator to figure how many calories you eat daily.

Try a diet eating 2000 calories (women) or 2200 calories (men) per day. This usually causes a sufficient offset to lose one to two pounds a week, depending on your exercise level.
Staying motivated:

Join forces with a friend. A partner can hold you accountable for your actions and provide a reason to keep exercise appointments. Discuss solutions to any roadblocks and share your victories together.

We have many articles on related subjects that you should read and learn about at Josh's blog at: http://www.financialmoneytrends.com.
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Burn Belly Fat Fast - 3 Most Important Things to Lose Belly Fat Fast

By Justin Stow

Want to burn belly fat fast? There's 3 main things to follow- have a great workout program, eat right, and sleep a lot. Here's why.

1) The process to lose belly fat starts in the kitchen!
What do you eat on a regular basis? Lots of fruits, vegetables, and lean meats?
Or do you find yourself eating a lot of breads, sweets, or fast food?
What you eat has the biggest impact on your body, period. To really get your body into great shape, you have to feed it what it craves.
Concentrate on eating lots of lean meats, fruits and veggies, and try to eat small meals 5-6 times a day.

2) Running doesn't make you skinny!
Weight lifting and intense cardio (like interval training) are the best ways to burn belly fat fast.
Weight lifting helps because it lets your body build new muscles, which then burn more calories.
Interval training keeps your body from getting used to the same old motions, and the more intense intervals (like running sprints) are what really rev up your metabolism.
Just jogging or cycling slowly isn't going to get you toned, because it really isn't hard work for your muscles, even though your heart is getting a work out.

3) Sleep like a baby.
The good thing about eating right and exercise is they will help you sleep better- listen to your body in this!
If you want your muscles to rebuild slower, have a bigger appetite, and have less energy, then deprive yourself of sleep. Otherwise, get 7-9 hours a night!

3 Top Exercises to Lose Belly Fat

By Rena Wong 

 

Losing belly fat requires you to be in a negative energy balance. This is can be achieved by reducing calorie intake through proper nutrition or expending more calories through exercises or a combination of both.
This article will focus on exercises to lose belly fat. For maximum stomach fat loss, you should always combine exercise with a healthy and balanced diet.
Here are the 3 top exercises to lose belly fat.

1. Weight Training
Weight training is great for burning stomach fat and shaping your body. It builds muscle that burns calories during and after a workout. Muscle needs energy for repair and maintenance.
As you age, your metabolism slows down and make it harder for you to lose stomach fat. Weight training can prevent muscle loss while increasing your metabolic rate. It is an important exercise to lose belly fat for people of all ages.

Weight training is not only limited to working out with barbells and dumbbells. You can also use kettlebells or exercise tubings.
Be sure to use to increase the weight progressively for better stomach fat loss results and to avoid plateau. Training with light weights has little effect on building muscle and raising your metabolism.

2. Cardio Exercises
There are 2 types of cardio exercises to lose belly: steady state and intervals.
Steady state cardio should be performed at a high enough level to be effective for burning belly fat. While you can do steady state cardio everyday, 4-5 times per week is more than sufficient.
Interval training involves alternating short bursts of high intensity workout with rest periods. This is a time efficient cardio that is very effective for getting rid of stomach fat. It can only be performed 2-3 times a week. Interval training is not for everyone. If you have health problems or are new to exercise, you should start with low intensity or steady state cardio.

3. Bodyweight exercises
Bodyweight exercises can be done anywhere, be it at home, in a hotel room or at a park. You don't even need to join a gym. As the name implies, you only use your bodyweight so you don't need to spend on any equipment.

Some examples of bodyweight exercises are lunges, squats, push-ups, pull-ups and mountain climbers. They are excellent for burning belly fat, building muscle and shaping your body. If you are short of time, perform these exercises as a circuit which can be completed in 20-30 minutes.
Each of the 3 exercises to lose belly fat can be added as a variety to your existing training program. The combination of these exercises and proper eating plan can help you get rid of belly fat fast.
Avoid spending too much time doing ab specific exercises like crunches and sit-ups. Spot reduction does not work and you'll only be disappointed with the results.

Lose Belly Fat to Improve Your Health

By Peter Beck

For long term wellness and health it is important to eat correctly and to be physically active.
Your body burns up unwanted belly fat by progressive and intense exercise performances and by following a healthy food diet.

Continuous exercise as well as proper eating habits results in a feeling of well-being, which give you the reward of performing better in all aspects of your life.
Exercising for 20 to 30 minutes and four times per week doing cardiovascular routines should be the starting target to lose belly fat.

Depending on how much excess belly fat you need to lose you would have to include more strenuous types of exercise as you progress.
Starting an exercise program has to be done correctly, in the beginning it is best to consult a professional in this field to assist you if you have never done any exercise previous to starting your health quest.
Remember to follow a proper diet for the best results.

Diets in this instance to lose belly fat do not mean cutting down on your food intake, but following a nutritional, healthy plan which will include correct selection and preparation of the foods you will now be digesting.
An interesting fact is, that there are some fatty foods you can actually eat that will burn stomach fat faster.
Once you have started your program you will experience wonderful changes shown here:
After 8 weeks you will have more energy and start to feel alive.

After two to six months you will start to lose fat, become leaner, gain muscle and become stronger. When muscle replaces fat, do not be concerned about your weight too much, muscle mass is heavier than fat.
There is no hard and fast rule to how long it will take you to get to your perfect lean, fat free body, just be regular and persistent in your daily task of exercising and eating correctly.
By eating small meals more often over an eight hour period is more beneficial than eating one or two large meals.

When you are feeling peckish, light healthy snacks may be eaten in between meals.
Keep your body well hydrated by drinking at least 8 glasses of water a day.
Drop a slice of lemon or a sprig of fresh mint in your water to give it a delicious flavor.
Your health is important, take action to lose belly fat in order to live a longer, happier life.

How to Lose Belly Fat Quickly - Burn Belly Fat Before the Holidays

The holidays are once again right around the corner. Are you looking to lose a few pounds before you see all your relatives again during the next couple of months? With just a few changes in the way you eat and your daily routine, you can easily lose that belly fat; how quick is up to you. How fast do you want to go?


1. Eat smaller meals more often. Don't starve yourself to try to lose weight! You will just quit if you try to starve yourself, and it's not healthy for your body at all. Instead, eat smaller meals every 2-4 hours throughout the day. Breakfast should be packed with lean protein and fiber, followed by a snack of fruits and/or vegetables and/or nuts 2-3 hours later.


2. Drink more water. It is recommended that you consume 64 ounces of water every single day. Start your day off with a full glass of water and drink water before every meal. Not only will this help curb your appetite during your meal, it will also help your digestive system and will help your body eliminate excess fats and wastes faster.


3. Add exercise to your daily routine. Sit-ups and crunches will not get rid of your belly fat! You have to burn the fat off with either moderate exercise every day or aerobic exercise three times per week. How fast you want to burn your belly fat off is up to you.
You can easily burn belly fat before the holidays if you develop a plan and stick with it!

Would you like to learn how to lose 20 lbs in 4 weeks without using special "diets" that just don't work?

click here

Lose Belly Fat Forever

Losing belly fat naturally is something that everyone desires but just don't know how to because of all the hype and influential infomercials that promise you instant results. Although stomach fat is the most difficult body fat to lose, it is not impossible to lose it permanently and get six pack abs. The great news is that you don't have to starve yourself, take countless supplements, and undergo dangerous surgery or do millions of sit-ups. Here are some natural but surefire ways to lose that belly fat once and for all.

Weight Training
Weight lifting will help boost fat loss, build muscle and prevent muscle loss. Performing resistance training exercises that focus on large muscle groups will burn the most calories.

Eat More Calories
Not eating enough calories will slow down your body's metabolism and you will retain more fat than if you were to eat the right amount of calories. Eating too few calories will also cause you to lose muscle, not fat, for energy, making you skinny and fat. Always remember that calories are energy and not eating enough will reduce your energy stores, which means having a hard time getting through the day or getting a good workout in.

Do Cardio and Stop Doing Crunches
Performing 15 to 45 minutes of physical activity or intense cardio workouts three times a week will help you decrease overall body fat and burn more calories. Doing tons of crunches or other types of ab exercises will build abdominal muscles, but it won't help burn belly fat. Sadly, you can't reduce the amount of fat in one particular area of your body. You have to lose fat overall through you whole body to reduce your waistline through cardio.

Eat Healthy
Working out hard will strengthen your abs, but if you don't eat right, you will always have a layer of belly fat on top of those muscles. Eliminate processed foods from your diet plan and start eating whole foods such as protein, veggies, fruits, healthy fats and carbs. Make sure you eat breakfast each morning and eat small meals every three hours to keep your metabolism going. It's helpful to eat carbs right after your workouts and drink two cups of water with every meal.

Eat More Protein
Your body burns off more energy processing proteins than it does processing carbs or fat. If you wish to burn fat you must take in protein. You should always get your protein from a quality source such as meat, poultry, fish, eggs, cottage cheese and whey protein; not a burger from McDonalds or a sausage pizza from Pizza Hut.

Self-Motivation
Developing a clear-cut plan and tracking your weight loss progress is about the best way to stay motivated. I understand it can be difficult when you don't see drastic results right away but success doesn't happen overnight. You must stay dedicated and work hard each day to achieve great results. You can start off by jogging or walking with a partner and making small changes to your diet. Make sure you track your body measurements and check the scales to see if your plan is effective. Since boxing is my favorite sport and provides me with a great workout I get the best of both worlds.

 Find a cardio activity you love to do and have fun while doing it to stay motivated. It may take some time to get the results you desire but the outcome will be permanent if you continue to work at it and stay committed.

Start today on your belly fat loss efforts and gain the six pack abs you always dreamed of!

http://blogs.phillymag.com/bewellphilly/2012/11/09/gimmicks-10-steps-losing-belly-fat-good/

Article Source: http://EzineArticles.com/?expert=Leeman_Taylor

How To Lose Belly Fat With A 10 Minute Workout

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.
With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.
Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.
Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.
Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.
Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs.

Article Source: http://EzineArticles.com/?expert=Steve_Chaballa