How to Lose Thigh Fat in 5 Extremely Easy Steps



Do you carry most of your weight in your thighs? Is it difficult to find a pair of jeans that fit you comfortably? Would you like learn how to lose thigh fat, and be one of those "skinny girls" again? If so, this article is for you. If you follow these 5 easy steps, not only will it reduce the amount of fat stored in your thighs, but also leave you feeling happy, healthy, and in control of your body again. So, without further ado:


Step 1: Go to your local health food store and buy the best whey protein shake powder they have (the pricier stuff tends to taste much better and you will be more likely to actually drink it). Drink two servings of the protein powder every day, between meals. Do not replace a meal with a protein powder shake.

Step 2: Instead of using water to mix your shake, use milk. I know that the instructions may say to mix the powder with water, but trust me: use milk. Low-fat is okay. Skim milk is best. Not only will the milk make the protein shake more delicious, but it will also add much needed calcium into your diet. Calcium has been scientifically proven to boost weight loss by over 250% by binding to fat in the digestive system .

Step 3: Try to drink your second shake about 2 hours before your last meal. I know what you are thinking: "I'll ruin my appetite!" That is the goal, actually. You don't want to completely skip dinner, but you do want to eat less. Eating less dinner will mean that you have less on your stomach when you go to bed and you will burn fat (and lose thigh fat) while you sleep.

Step 4: Add a fiber supplement to your diet. Getting fiber from the food you eat is better, but most people either cannot make those types of dietary changes, or are not willing. The next best thing is a fiber supplement. Be sure to use a supplement that uses natural fiber, such as psyllium or flax seed husks. The fiber will help you feel full longer, and will keep your bowel movements more regular. But, fiber will also help you lose thigh fat by binding to fat and flushing it out of your body before it has a chance to be stored.

Step 5: Get those thighs of yours moving! Walk around your neighborhood. Get back on that treadmill. Dust off that old bike. You don't have to do much, but you need to do something to give your metabolism a boost. Although exercising earlier in the day is best, any time of the day is still better than nothing. This will help you lose thigh fat quickly all by itself, but when combined with the 4 steps listed above, your thighs will seem to shrink before your very eyes.



So there you go. Five easy steps: Buy protein shake powder, mix it with skim milk, drink it between meals, and try to drink one of them 2 hours before dinner. Then, add a fiber supplement to your diet, and get some exercise. Following these 5 steps will help you lose thigh fat quickly, easily, and without being going hungry.


So, if you think you are up for the challenge, go to http://www.lose10poundsin3days.org, where you will learn, step-by-step, how to lose 10 pounds in 3 days. Do not hesitate. You owe it to yourself. Take back control of your life today. Learning how to lose thigh fat is one thing - doing it is another... So, just do it!

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


3 Basic Steps To Burn Belly Fat Now



Many people struggle with burning belly fat and this is despite being bombarded with millions of commercial diets in the media. This is because they lack the basic knowledge required to effectively burn fat. This article outlines three important basic steps that everyone needs to know in order to burn belly fat. Knowing how to burn belly fat is the first step in the process as belly fat has been known to be the cause of many debilitating diseases. To effectively flatten your belly, it is important to follow the following steps and incorporate into a daily routine.

Burn as many calories as possible.

The best way to flatten your belly is to eat a reduced calorie diet. This does not mean changing the foods that you eat but eating them in smaller portions or even making relevant substitutions for instance skimmed milk instead of whole milk. You do not have to starve yourself as this is detrimental to weight loss as the body will immediately switch to survival mode as a mechanism thus storing fat for survival. The process of cutting down calories is not as difficult as many people believe. The best way to go about it is to purchase a calorie counter book which outlines the calories count of all foods. You can also search online for calorie content of common foods to help you in your weight loss quest.

Work that belly off.

This compliments a calorie reduced diet as exercising burns consumed calories hence helping in weight loss. The more calories you burn, the more fat you lose. Weight training helps build muscles and the process of muscle building, which need food to grow, burns calories. Regular exercising also increases blood flow and makes the body work more efficiently. It also increases the metabolic rate which in turn burns belly fat gradually. The more you exercise the better shape you get into and of course the leaner and more toned you look.

Proper food choices are key to your success.

You are what you eat and for people aiming to lose weight and burn belly fat, the type of food they eat is very important. One can eat less and burn belly fat immediately however it I important to cut out on foods that give empty calories. Burning more calories than you are eating is not enough. You must also take into consideration the quality of the calories you are eating.

Some easy replacements that get rid of low quality or empty calorie include reducing or getting rid of soda in your diet altogether. This is because soda contains plenty of processes sugar which are empty calories that aid in fat gain. Taking 3 to 4 cans of soda per day translates to 450 to 600 empty calories per day.

Stick to natural foods as opposed to processed foods which are also rich in empty calories. Carrying packed lunch to work will not only help you cut cost but also weight too. A homemade meal of meat and baked potato is cheaper and healthier than burger and fries.

Following these three steps are a sure way of burning belly fat. All you need is persistence and patience and you will be on your way to healthier, happier and trimmer you.


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Article Source: http://EzineArticles.com/?expert=Mark_R._Hall


Easy Ways To Lose Weight Fast: Step by Step



Below is how to lose weight fast, step by step.

Step 1 - Clean out your kitchen and do away with junk food

Many people fill their kitchen with junk food which includes sugary snacks and drinks. These foods are rich in carbohydrates and sugars which when consumed are converted into complex fats and glucose. The enzyme responsible for converting carbs and sugars into fat would not let you live longer if you eat junk food more often.

Long term consumption of junk food and sugary drinks leads to the body converting starch and sugars into bad cholesterol. The bad cholesterol is stored in the body around the thighs, hips and waist therefore leading to obesity.

To lose weight fast you need to clean out your kitchen and eliminate the junk food and sugary drinks.

Step 2 - Purchase fruits and vegetables

Fruits such as apples and pears are rich sources of fiber, water and other minerals which help to accelerate the rate of metabolism therefore leading to fat burning, resulting in weight loss. Natural sugars found in the fruits help to act as a source of energy for bodily functions when converted into glucose.

Vegetables such as spinach and kales are rich sources of various minerals such as potassium, calcium and fibre. Calcium is known to accelerate fat burning in the body therefore leading to weight loss. Filling your kitchen with fruits and vegetables will allow you to prepare healthy meals and snacks such as salads.

Step 3 - Cook homemade meals

The majority of restaurants do not prepare healthy foods and ingredients used in making the meals are rich in unsaturated fats and sugars. Many people are fond of eating in restaurants or ordering food from fast food joints. While it may be convenient to have meals prepared for you or delivered to you, you are increasing chances of being obese.

Preparing home cooked meals enable you to purchase organic grown ingredients such as vegetables, spices and fruits therefore when consumed; one is able to gain the full benefits from the minerals and nutrients therefore losing weight in the process.

Step 4 - Drink water regularly

Water contains no calories therefore it is perfect for helping one to lose weight fast. Experts recommend individuals to consume 6 to 8 glasses of water each day. Many people are busy during the day and may forget to follow the regular schedule of drinking water.

The best way to remember is by wrap 6 to 8 rubber bands around the wrist and each time you take a glass of water, you need to remove a rubber band and place it aside. Drinking water regularly especially before meals helps to act as an appetite suppressor. This prevents one from consuming junk food or sugary drinks.

Drinking water between bites when eating helps to fill up one's stomach therefore reducing one's appetite in the process.

Step 5 - Join a Gym

Although all the above steps are vital to the process of losing weight fast, one have to also consider joining a local Gym in order to keep your body workout active. You do not have to consider expensive subscriptions when it comes to choosing your gym membership, as they are plenty of offers around you. Check for cheap Gym Membership deals in your local area. Remember, the most important thing here is to keep your body up and running, burn more calories, keep fit and eventually live longer.

In conclusion, how to lose weight fast is a step by step process that begins with one cleaning out their kitchen by eliminating all junk food and sugary drinks. Once the junk food and sugary drinks have been removed, the next step is to purchase fruits and vegetables which will enable one to prepare healthy home cooked meals and healthy snacks therefore completing step three.

The last step advocates one to drink more water regularly as this will help to suppress one's appetite therefore eliminating chances of snacking and consuming junk food.


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


Lose Fat From Your Thighs, Belly, and Hips - How to Lose 10 Pounds in 2 Week With 7 Easy Steps



Weight gain is the most frustrating part of life. It can make it difficult to even get up in the morning - not because of the weight, but because of the emotions attached to weight gain and being overweight. Your social life can become non-existent because you are just not confident enough to be out and about. So - how do you go about getting fit, trim, slim, skinny - see how many words we have to describe it? How do you go from where you are to where you want to be?

Unfortunately there is no wake-up-skinny pill. It took time to gain the weight, it is going to take time to take it off. Crash diets, fad diets, they are just that. If there was some magic diet out there - everyone would be on it, right? If someone tells you it is going to be easy and require nothing from you - they are selling you snake-oil and you should run away!

The very first steps to losing weight and keeping it off starts in your head and heart - not with your running shoes or in your frig. You have to make changes to your habit and stay motivated.

The key to motivation is to start off quickly and with big results. Even if the results do not continue at that rate - the first 2 weeks are crucial to your motivation and commitment to your weight loss program. So - lets get started and jump-start your workout regime. No More Diets - Skinny - HERE WE COME!

Belly Fat

So many of us are susceptible to carrying extra fat in our belly, thighs, and hips. Belly fat is one of the most persistent places and can be the most dangerous - with some studies showing a correlation between belly fat and heart decease and diabetes. Regardless of the research - a healthy life is vital to feeling good about yourself. The better you feel, the better your lifestyle, the better your eating habits, the higher your metabolism.

No More Excuses

Do not make excuses about losing weight either. Too often I hear people talk about getting older and how that makes it harder - SO WHAT! And honestly, the change is not major and it takes time. You can fight back the affects of age much faster than it can get ahead of you - so put the excused down and lets get started.

Let's see - other objections people have raised? They are big-boned, they carry weight easily, their body likes it, they were born to be this way. Please see those for what they truly are - Bad Excuses. Those excuses show a deeper issue of a bad attitude that will not support success. Change your attitude and you can change your life.

Do you think you are too busy for all of this? Making good, healthy diet choices does not have to take much more time than your current lifestyle. Also - as you get healthy, and lose weight, you will find you have more energy for the activities you want to do.

Forget the excuses and follow seven simple ways to lose 10 pounds in a couple of weeks! Start Today:



1. Set Yourself Up For Success - Clean The Pantry: It is hard when you first start removing sweets from your diet to not crave them from time to time. You can fight sweet cravings by having some fresh fruit - but if you have sweets around, which do you think is going to win out? Your old habits of course. So, clean the pantry of sweets or anything that you tend to over indulge with.

2. Start Your Day Right - Breakfast Is Key: When you start your day with a good, healthy breakfast you are better prepared to face the temptations of the day. Have a breakfast that consist of 40% protein, 40% carbs, and 20% fat. This may look like a few whole eggs - scrambled, a couple of ounces of turkey breast, a cup of fruit or an apple, and an avocado. It will hold you for a while and help you maintain your muscle mass too.

3. Eat To Lose - Keep Your Metabolic Fire Burning: When you let your body slow down on the calorie burning by going a long time between meals, it is like a camp fire cooling down. If you put a big log on a set of embers, it has a hard time catching fire. But if you throw a big log on a roaring fire - it is consumed without any problem. Keep your fire burning by eating smaller meals and eat them every 3 hours. Nothing huge - but keep it consistent.

4. Sleep Diet Rules - 8 Hours Of Sleep Can Help You Lose 5-15 lbs in 10 Weeks: No joke - they did a study on this. Getting more sleep helps your body process the calories you have AND it keeps you away from late night snacks which can add 500 or more calories a day to your diet. Just sleep the weight off.

5. Skip The Gym - Hit the Body Ball: With just 2 workouts a week of 20 minutes each, it is possible to build lean muscle mass that burns fat 24 hours a day. Jorge Cruise, the creator of the 3-hour diet has some great tips on how to get the most powerful workout possible in just 20 minutes. You will feel the burn and save you a ton of time (and money) from going to the gym.

6. Drink Water Before Each Meal - Thirst Is Not Hunger: Often our body thinks we are hungry when we are just thirsty. Give it a chance to clean up the signals by having a glass or two of water about 15 minutes before each meal. You will feel full sooner and be able to avoid the second helpings.

7. Walk Before You Eat - Walk Right When You Wake Up: Studies have shown that early morning exercise - prior to eating your breakfast can have a drastic impact and last for many hours in the day. So, get up, put on your walking shoes, grab your ipod, and hit the pavement for 15 to 30 minutes each morning. It will jump-start your weight loss in a major way.


The key to losing weight long term is to create new habits of physical activity and better diet changes. You can lose weight by choosing the right foods and the right exercises. However - the beginning is hard and the need to have some early success is key to keeping motivated. To really jump-start your massive action plan and get your motivation pumping, you can try a free trial of a diet supplement [http://losebodyfatnow.info] that helps shed the pounds. Not only will it help you lose your first 15 lbs quickly, it also boosts your energy by cleaning out the toxins that are in your colon. The best part - you can try it for free.

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


3 Easy Steps To Lose Cheek Fat Fast



Are you feeling embarrassed about your fat chubby cheeks and looking for ways to lose the fat in your cheeks? If this is so, what you need to do is to take specific actions to lose fat in your cheeks and have a lean beautiful face. To start with, the basic steps to reduce fat in your cheeks are by eating balanced diet and exercising your body and facial muscle.

The following steps can help to reduce your cheek fat and achieve a firm beautiful face.

1). Regular Body Exercise

You should engage in regular body exercise. Exercise will help to burn fat in your body including those in your cheeks. You need at least 30-60 minutes of cardio daily. Simple exercises like running, jogging, walking and cycling will help to reduce your cheek fat.

2). Balanced Diet

Healthy eating is vital for your overall health. You should include foods that are high in fibers, such as fruits and vegetables in your diet. Ensure that you drink plenty of water everyday. Water is very important for your body to be hydrated. Water also helps to flush out toxins, which are responsible for your cheek fat. Drink at least 8-10 glasses of water daily. Try to minimize the amount of salt and sugar intake in your diet. Too much salt in the body can cause water retention and bloating.

3). Facial Exercises

To lose fat in your cheeks, you should perform specific facial exercise in addition to general body exercise. Facial exercise strengthened the cheek muscle and makes your cheeks firm. You only need to spend 15-20 minutes daily on your face and you will soon notice the changes. Specific exercise for the cheeks includes massaging and rubbing.


Follow the above steps and you will be on a fast and easy way to Lose Cheek Fat. To learn more about other Easy Steps to Lose Cheek Fat Fast, visit http://best-way-to-lose-face-fat.blogspot.com

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


Fatty Liver - Cleanse Your Liver in 1 Easy Step With the Fat Loss Factor



A special liver cleanse drink being used in the wildly successful Fat Loss Factor may be a huge breakthrough for people who struggle with fatty liver.

In case you haven't heard, everybody is talking about the Fat Loss Factor liver cleanse drink. Many folks are experiencing amazing results cleansing their liver and losing weight. In fact, at the time of this writing, searches for the Fat Loss Factor is even more popular than the Dr Oz cleanse.

Although losing weight is a beneficial component the Fat Loss Factor, our goal here is to discuss how it can rejuvenate your liver.

Liver Cleanse Drink for People Who Struggle With Fatty Liver

The key point here is how their method works. When it comes to your liver, you need a practical approach based on proven principles. The 3 most important factors is finding a healthy way that works for you so you can:


Cleanse your liver
Promote fat loss
Boost your metabolism



You can use the liver cleanse drink to: Improve hydration, clear toxins, flush wastes, regulate your system, relax your digestion, reduce the toxic buildup of fat, and relieve the stress of a sluggish liver.

Cleanse Your Liver in 1 Easy Step

How easy is it for you to drink a simple drink and start feeling the results? Here's all you need to do:

Step 1 - For the next 10 days, drink the Fat Loss Factor's special homemade liver cleanse drink. It's simple to make and actually quite tasty! Mix up a batch of the liver cleanse drink every day. Drink it plain or mix it with juice or tea. Drink at least 5 glasses (7 is better) every day for the next 10 days. Actually, you can drink this liver cleanse drink for as long as you want. In fact, it may even become a healthy habit for you.

That's it!

Of course, eating healthy foods (lots of veggies, proteins and whole foods) and doing daily exercise will dramatically enhance your results. And as a side benefit, you may even lose weight. A clean healthy liver is the most important factor to keep your:


Energy up
Weight down
Skin clear
Moods balanced



Focus on creating a healthier environment for your liver. You may be able to do it with a program like the Fat Loss Factor or Dr. Oz liver cleanse or find another effective plan to guide you.

Take the First Step to Cleanse Your Liver

Get on the right track now to promote your own health. A clean liver is the first step to increase your energy, lose stomach fat, have clear lively skin, bring balance to your moods, feel fresh and revived.

In short, taking care of your liver is the first step in living a carefree healthy life. As a matter of fact, it may turn out to be the only thing you need to do.


My name is Beth Winter and I am on a mission to help people, just like you, get healthy and find relief. When my daughter was diagnosed with fatty liver, we were scared. After hundreds of hours of research, we know what works!

Learn more about the popular Fat Loss Factor here. Get more information about the homemade drink to cleanse your liver here.

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


Lose Your Face Fat In 5 Simple Steps



If you think that your face has become too fat, your chin is threatening to double itself, or you cheeks seem a little puffy, you've come to the right article. For here I'll describe how you can lose your face fat in 5 simple steps.

Facial fat is one of the most depressing kinds to have, I know. The reason is that our face is what makes or breaks the first impression people have of us. If people dislike our face, they will never find us attractive. And the plain truth is that rounded, fatty faces are simply not that attractive. Believe me, I wish they were. It would've made things much easier for me, as I'm sure it would to some more of you.

But don't be discouraged. There are ways you can lose your face fat and have a firmer, toner face with more prominent cheek bones.

Here are 5 Steps To Lose Your Facial Fat

1. Lose overall body fat - When we gain too much weight, some of it finds itself in our chin, jowls, cheeks and face. We can't help it. We can't choose where we want to gain fat and where we don't. One way in which you can lose some face fat is to reduce your overall fat percentage. Doing this is pretty basic: become more active, exercise, and maintain a healthy diet.

2. The second step you need to take is to drink more water and fluids - The reason why this is so important is twofold: First drinking water is crucial if we want to lose any kind of fat, facial or other. Second, when our body is deprived of water it starts to retain whatever water it already has. This makes us feel and look bloated and puffy. In no place is this phenomenon so obvious as in our face. By drinking 8-12 glasses of water each day, you will not only improve your health, you will also make your face appears firmer and less fat.

3. Go easy on the salt - Salt causes water retention in a big way. That's why if you indulge in eating salt loaded foods like fast food and French fries your face will appear bloated and fatty. When you add salt to your food do it in moderation. Taste the food before adding salt to it so that you can gauge how much you really need.

4. Facial Exercises - One way in which you can make your entire face appears firmer is to do facial exercises. These strengthen and tone the facial muscles and burn face fat. They also help to prevent or reduce sagging in your face since the muscles are better able to support the skin.

5. Cosmetic procedure - If all else fails to give you the desired result (if you do the 4 steps I've related this shouldn't happen) you always have the option of cosmetic procedure to lose your face fat. There are basically 3 types of procedures that you can do:


Ultrasound which uses sound waves to break apart the fat cells in your face.
Liposuction - which uses a tube inserted into your skin to suck the fat out.
Cosmetic surgery - In which the fat is cut out of your body and the face is patched to appear younger, smoother, and slimmer.



I say that this is the last resort to lose your facial fat since each of these operations is very costly, mostly not covered by insurance (since this isn't a health related procedure), and very risky. Imagine how a single mistake here can damage your face forever. If you do opt for having a cosmetic procedure to lose your face fat, choose your surgeon or doctor carefully to make sure he or she is experienced.

I hope these 5 steps to losing your facial fat will help you in your quest for a youthful, firm, and beautiful face.


Click here to read more ways to Lose Facial fat. Rachel Nesbit writes extensively on Beauty and health issues. To read her in depth review of way to lose face and cheek fat, click this link: Get Rid Of Face Fat Fast

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Top 3 Steps to Lose Chest Fat Fast



Man Boobs

No guy wants man-boobs. They are unsightly and a sore source of a lot of fun at one's own expense. How to lose chest fat is a great thing to know. I'll tell you up front it is going to require some modification to your diet and possibly your physical activity level but the result will be well worth it.

Fat that collects on your chest is not as dangerous as the fat that collects around your belly, but the fat around your chest can be a lot more embarrassing, and the good news is that as you learn how to lose chest, you will be losing belly fat as well. "...Two birds with one stone."

Step 1 to lose chest fat

Add things to your diet, yes, add that's what I said. If you add the following and make it a habit you will be half way to your goal. By the way, it takes 21 days to establish a habit.

Add the following:

1. Eight glasses of water a day. (spread them out through the day)

2. Eat a variety of fresh fruits and vegetables. At least 5 servings a day

3. Get at least 30 grams of fiber or more a day.

You won't lose chest fat or any other kind of fat without properly fueling the body. If you want to lose chest fat faster. Eat a serving of fruit or vegetables 30 minutes before you take your largest meal of the day and wash it down with a glass of water or two.

Step 2 to lose chest fat

After you have established step 1 as a habit, begin decreasing the amount of red meat you eat. Reduce it to only once or twice a week at most. Cut out fast foods and junk foods. You may have to do this gradually, but the sooner you get rid of these the more you will lose chest fat!

Also, reduce the amount of soda pop you drink to one or two a week. Drinking your 8 glasses of water a day will help you do accomplish this.

Step 3 to lose chest fat

Once you have established steps 1 and 2 you are ready for step 3. Start exercising every day. Start off easy and then push yourself a little harder each day. Join a gym or get some home exercise equipment that is resistance training equipment. Building lean muscle actually helps burn fat. Concentrate on the whole body as you exercise.

Follow these steps, make them habits and your man-boobs will become a thing of the past.



Christian walker has taught health for 25 years. He is a health seminar presenter, teacher, researcher, and author. Christian recommends http://www.eodd.biz as a wonderful way to lose weight.

Christian's health blog is found at http://www.healthjournal.biz

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


How to Lose Belly Fat - In 4 Simple Steps



Are you struggling with your belly fat and trying to figure out the best way on how to lose belly fat fast? There are several reasons which are responsible for accumulation of fat in your belly therefore the trick on how to lose belly fat fast lies in controlling the intake of products which add to your belly fat at the same time taking other precautionary measures in order to lose all belly fat fast and get slim and slender. Read on to discover some of the best ways to lose belly fat and appear healthy.

Do sit up's- Sit up's are the easiest and the most effective way to lose belly fat fast and achieve the desired results within no time. Belly fat is basically stored energy therefore in order to lose belly fat you need to burn more calories than you actually consume. Therefore in order to get the best results and lose that belly fat fast you need to do sit up's as this is the single most effective exercise which works on almost all body types.

Cut fried stuff- In order to lose belly fat fast you need to cut off on some foods along with proper exercise. Fried food is known to be the fastest ingredient to gaining belly fat. Fried food mostly contains empty calories which are poor in nutrient value thereby only providing you with calories and nothing else which add to your belly fat.

No snacking- Snacking is one of the best ways to stack up that belly fat. Especially late night snacking is known to be the worst ever when it comes to belly fat. The reason why late night snacking adds a lot to your belly fat is simply due to the fact that normally when it's late people do not do anything much as in a physical activity after snacking which normally tends to stack up on their belly.

Burn it- Belly fat is mostly unused energy which accumulates in the form of fat in our belly. Therefore you burning of this unused energy is very important in order to lose that belly fat. The best way to do this is to walk as much as possible. Always make it a point to go for long walks everyday and if you don't have much time than try to walk up and down the stairs a lot. Climbing stairs is one of the best ways to lose that belly fast real fast.


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How To Lose Fat Belly Weight With Mike's Secret



While many are struggling to get rid of their love handles, an equal number are trying hard to flatten their pot bellies. There is one thing everyone should be clear about. Weight loss or six pack abs do not come overnight. Also, there is no silver bullet to achieve washboard abs.

If you've spent a good amount of time looking up the internet for tips on how to lose belly fat, you must have comes across, "The Truth About Six Pack Abs" by Michael D. Geary. It is an eBook that guides individuals on building the best six pack abs. It includes instructional videos divided into modules. The program adopts a holistic approach to weight loss covering key aspects such as the right diet, the right workout and the right mindset. This article offers a deeper insight into the varied methods Mike Geary suggests in losing belly fat and building abs.

Nutritional Strategies

The eBook includes varied nutritional strategies to lose stubborn belly fat and develop a lean six pack. Mike Geary is not the only nutritionist to recommend a healthy diet as a stepping stone to a flat and toned stomach. There are particular foods that promote weight loss and prevent the formation of new fatty deposits in the body. Thus, if you want to lose weight, it is important to identify those foods that will advance your efforts and those that will hold it back. The best is to avoid junk and processed foods.

In addition to making the right food choices, it is important to eat right and enough. Getting rid of a fat belly does not involve starving. In fact, you should eat regular meals at regular intervals only cutting back slightly on your daily calorie intake. You should also learn how to gain a better control on your appetite so as to keep weight off for good.

Workout Strategies

Mike Geary's eBook includes a detail on exercises to get rid of belly fat. There are illustrations explaining the varied exercise techniques. Also, he addresses the common mistakes individuals make when exercising. The exercises include abdominal exercises as well as those that train the different muscles groups in the body other than the abdominal muscles.

Exercise coupled with the right diet is an important step in building abs because it helps burn the fatty layer sitting above your abs. It also strengthens the body to create for a handsome and muscular physique. Exercises for a flat belly and sexy abs are a mix of cardio, strength training and ab exercises. Short intense bursts of exercises will make it easier to burn calories and shape the abs.

Motivational Strategies

Often, you eat right and exercise religiously, but you fall short of motivation. Commitment is the key to success in any weight loss or belly fat reduction programs. You can stay committed only when you are motivated enough. Support and self-reward is the only way to keep yourself motivated throughout.

Thus, Mike's secret recipe to a flat belly is proper nutrition coupled with exercise topped up with motivation.


If you are looking for more insider secrets on how to sculpt a lean and trim body, click the link given here.

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


Discover The Secret to Get 6 Pack Abs And Lose Belly Fat Fast



Different people have different fitness goals. However, getting 6 pack abs and losing belly fat fast is a common goal across all ages and genders. Everyone knows that the key to get six pack abs is to burn fat and build muscle. However, despite this, people fail to achieve the sexy, washboard look.

When I ask what the possible reasons are for it, many tell me that they are either eating the wrong foods or doing the wrong ab workouts. While the diet and workout is to be blamed, the main reason people fail to get the perfect six pack is because they don't in the first place understand what needs to be done.

What is a six pack and how do you achieve it?

We harp about creating a six pack. The truth is that those chiclet-styled muscles, also called the rectus abdominis muscle, are already present in the abdominal region along the front of your tummy. When it is invisible, it is overshadowed by the layer of fat sitting above it. Thus, what you're actually doing when you say you are trying to get a six pack is that you are only uncovering and toning it. Therefore, achieving a six pack involves lowering your body fat percentage by losing weight.

And, how can you reduce body fat percentage?

It is simple provided you follow each step diligently.

1. Create a calorie deficit:

The body has a certain calorie requirement in order to go about its daily activities and to maintain healthy weight. The caloric requirement is influenced by various factors such as your age, your height, your weight and the amount of activity you undertake. This is the amount of calories your body burns daily. If you consume more calories that your body burns, the excess amount is stored in the form of fat to provide energy when food is not available.

A calorie deficit is when you eat less than the amount your body burns. In such an event, the body tries to get its energy from the existing fatty deposits and burns them in the bargain. This automatically trims the body fat percentage.

2. Spot reduction won't help:

The first question many will ask is what spot reduction is. It is the practice of doing a particular exercise to target a particular muscle group. Thus, if you are looking at an ab workout, it involves doing endless reps of crunches. The reason spot reduction does not work is because it only trains the muscles in the targeted area, but does help much when it comes to burning the fat sitting there.

We do not deny the effectiveness of crunches, squats, planks and dumbbell fly. Ab workouts make your abs stronger, bigger and well-developed. However, the ab workout must also be supplemented with cardio and weight training exercises. Cardio helps burn fat by elevating the heart rate and boosting metabolism. Weight training on the other hand, works towards building muscles. Also, the ab workout exercises should train the upper and lower abs and the obliques.

This is how you should work to lose weight and build your six pack ab. Follow these tips and achieving the 6 pack will be a breeze.


For more information on how to get a six pack ab and lose belly fat, click the following link.

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


Lose Belly Fat - 12 Healthy Eating Habits



If you are looking to lose belly fat all you need to do is acquire healthy eating habits and the fat will melt off. You may be thinking it's not easy to lose belly fat especially in this day and age of a fast paced lifestyle and the stress of juggling many things at once. Sometimes we barely have time to stop and have breakfast or lunch and by the time dinner rolls around we are starving and over-eat or don't really care what we eat and order another take-out meal.

To lose belly fat and to do it with healthy eating habits you must plan ahead and be organized. Keep it simple in the beginning so you get into a habit or routine. It doesn't have to be difficult, you just need to learn some simple tips and think ahead.

If you are in the habit of eating whatever you feel like, well sorry that will have to change too. This isn't a bad thing especially if you want to lose belly fat and become healthier. The two go hand in hand and isn't it better to be pro-active about your health now rather than waiting for a crisis to happen which then forces you into action. Your health is your biggest asset and is well worth looking after so you can stay active and maintain clarity and peace of mind.

When you lose belly fat with healthy eating habits you can gradually work it into your lifestyle. It won't happen overnight especially if you have been prone to eating a lot of processed or junk foods. Cleaning up your diet requires a little adjustment and it doesn't have to be done all at once.

Lose Belly Fat - Introduce more Healthy Foods into your Diet

1. Clean out your pantry and kitchen of any junk foods. Don't rely on will power. Make sure you have prepared healthy snacks to replace the junk food.

2. For example you can have fruit, nuts and seeds. There is so much variety in these foods alone and are vital for maintaining healthy eating habits. You can also chop up some veggies and keep them in the fridge to have with hummus or any low fat dip. You can also have natural yogurt preferably without sugar.

3. For breakfast you can eat fruit and yogurt or plain oats (not instant) with berries. You can have whole meal toast. Try not to eat a lot of grains especially if you're trying to lose belly fat. You can also fore-go the fruit juice as this is loaded with sugar. It's better to have the whole fruit. Try an apple instead of eating toast. You can also wait 30 mins to 1 hr before eating breakfast so your body is fully awake and ready to digest food.

4. Eat at least 3 pieces of fresh fruit a day.

5. Eat a salad for lunch with some chicken or protein. Eat a salad and veggies every day. Salads are easy to make and easy to buy so no excuse. For dinner you can have veggies or salad with protein. Now at least you are getting some greens and essential nutrients into your body. So make sure you have a salad as a major part of one meal each day.

6. Eat whole foods and avoid refined or processed food full of artificial chemicals.

7. Wherever possible, buy organic food. If it's not possible, peel or throw away outer leaves or skin and make sure to wash to reduce pesticide residues. Buy fresh foods little and often. If you have them stashed they will lose their nutrients.

8. Eat a variety of foods rich in antioxidants and phytochemicals such as broccoli, peas, carrots, sweet potatoes and berries.

9. Eat when you are hungry, not out of habit. Eat little and often with plenty of fruit snacks.

10. Minimize your intake of dairy foods, refined wheat and grains and avoid sugar and sweeteners.

11. Supplement your diet with vitamins, minerals and antioxidants.

12. If you eat foods close to their natural state, you will be avoiding trans-fat, high fructose corn syrup, sugar, salt, preservatives and chemicals which add to belly and body fat. It doesn't have to be deprivation either. You can have a cheat meal once a week but It won't take long for your cravings to disappear and you will enjoy healthy eating habits and lose belly fat easily.

Discover and follow these tips to lose belly fat and develop healthy eating habits.


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Kelly Beck is a qualified Pilates Instructor who is passionate about nutrition, fitness and health.

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

Top 7 Belly Fat Burning Foods to Lose Tummy Fat and Get Flat Abs



In this article, I want to share 7 top belly fat burning foods to help you get flat abs. I believe that if you incorporate these foods in your diet that you will find it much easier to lose weight. If you don't you may get less than optimal results.

It is simply a fact that what you eat is the most importan factor in how fast and efficiently you lose fat and weight. This should be your main focus.

Here are the 7 belly fat burning foods you should include in your diet:

1. Eggs - This superfood is a top source of protein and a host of other goodies. Protein helps to build muscle tissue and boost metabolism and can also help to make you feel full for longer and so is a good appetites suppressant. Whole eggs are fine as the yolk has many nutrients you can use.

2. Oatmeal - Rich in fiber this often underrated food helps to keep you full, improve your digestive process, provides a source of good energy and helps you to maintain the necessary calorie deficit to lose weight.

3. Broccoli - This is a nutrient packed vegatable and actually helps to burn off belly fat because it contains phytonutrients. These are elements that help to fight xenoestrogens, chemicals which are common in our food supply that induce more abdominal fat storage. By eating broccoli, you reduce the effect of xenoestrogens on your body.

4. Almonds and nuts - These are sources of protein and lots of healthy fats. You need healthy fats to function properly and to lose belly fat, so these foods are an essential and excellent addition to your regular meals.

5. Low fat dairy - While these foods do not actually induce more fat burning (although they are rich in protein), research shows that a greater consumption of dairy helps your body to get rid of fat through its secretions. This can amount to a few pounds a year so it's worth noting.

6. Garlic - While this food may not be the best food to eat before a big date, it is considered very healthy. Garlic contains allicin, an element with multiple health benefits which is also said to fight off fats in your body.

7. Tuna - Another rich source of protein and healthy fats for greater metabolism and more rapid fat burning.

Eat these belly fat burning foods regularly and you will see faster results.


For more killer fat burning food visit 5 Foods To Fight Abdominal Fat [http://truthaboutgreatabs.com]

For the best way to shed belly fat visit TruthAboutAbs Review

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an affiliate of Mike Geary and an author. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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


Best Stomach Fat Burning Foods to Get Flat Belly Fast



If you have been wondering how to lose your stomach fat fast, then the best way is to start eating foods that burn belly fat along with regular exercise.

There are foods that have been shown to help people burn fat. How? some foods can burn more calories to digest than the food itself, which helps your body burn stored fat, other foods can speed up your metabolism so you can burn fat fast and some foods can make you feel full on fewer calories.

Here is a list of healthy belly fat burning foods

Organic apple cider vinegar
Drinking a small amount of organic apple cider vinegar before meals can help burn belly fat fast. Mix 1-2 teaspoons of organic apple cider vinegar with a glass of water or with 1-2 teaspoon of honey and take it before every meal. It speeds up your metabolism, helps Control weight, helps lower bad cholesterol, helps lower blood sugar levels and cleanse the body of toxins.

Almonds
Eating a handful of six or more raw or roasted almonds everyday can help you lose belly fat. Almonds have high fiber content and low calories.

Almonds are loaded with protein, calcium, magnesium, potassium, vitamin E and other antioxidants.It can help reduce heart disease risk, help lower cholesterol levels and help the body to maintain a normal blood pressure.

Grapefruit
Eating grapefruit can help you burn belly fat.

Researchers at Scripps Clinic found that participants who ate half a grapefruit before each meal lost an average of 3.6 pounds in 12 weeks

Grapefruit has a high fiber content, low-calorie fruit and it is loaded with vitamin C, It contains cancer-fighting compounds and it reduces insulin levels.

Green tea
Green tea is good for losing belly Fat. Researchers found that green tea antioxidants known as catechins raise the metabolism and help burn fat faster.

Other Studies have shown that drinking two to four cups of green tea every day can help you burn 17 percent more calories. It contains potent antioxidant properties that maintain LDL cholesterol levels and sugar levels in our blood, drinking green tea everyday promote your heart health as well.

Chilies or cayenne pepper
Cayenne pepper is one of the best fat burning spices; it contains capsaicin, that helps speed up the metabolism and therefore burn more calories after eating.

It also increases blood flow, maintains healthy blood pressure and promotes a healthy digestive system.

Adding the above mentioned fat burning foods into your diet, combined with an active lifestyle can help you burn unwanted belly fat fast.


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


The Best Ways to Burn Your Belly Fat With Everyday Habits



The following simple tips will help reduce your tummy fat effectively!

Divide meals

Rather than eating three large meals every day, you'd better switch to five to six smaller meals. Dividing meals can eliminate snack plus, prevent us from feeling hungry and eating too much. Moreover, small portions are better for nutritious absorption. They boost your metabolic rate, and keep your blood sugar at the optimal level. In the other words, you can lose weight and flatten your stomach at the same time.

Although you shouldn't eat much at each meal, our bodies still need adequate nutritious, especially nutritious at breakfast for our daily activities. For a better result of getting rid of belly fat, it's also a good idea to incorporate lots of fruits and vegetables into your diet!

Have a belly fat-loss diet

Foods such as oats, walnuts, apples, salmon, egg whites and cauliflowers are considered to be helpful to avoid gaining weight in our midsection. They limit extra fat storage and reduce calories as well as providing enough nutrition for a healthy body. In addition, you should stay away from junk food such as fried chicken and French fries which are full of calories and unhealthy fats. These fats increase your waistline and harm your health.

Exercise regularly

Doing regular exercise (especially walking, running, aerobics, belly dancing, yoga, cycling, stomach crunches and even sailing) is the most important tip for weight loss and belly fat burning. They reduce unnecessary fats (mostly from your midsection) so you will definitely get slimmer. What is more important is to keep exercising when you get to the very first step to beat your tummy fat. If you don't, your big waistline can return or even get bigger

Laugh a lot

Taking on too much stress leads to a buildup of fat. Our heartbeat and breathing is less tense and slower when we smile so smiles help to manage stress and as a result they are helpful to burn the fat that covers your abs. Stress management and relaxing boost the creation of adrenaline and cortisol hormone that distract your hunger instantly, so they limit fat storage in the abdominal region and restrict the amount of calories you consume

Besides smiling, you can also eliminate your stress by doing outdoor activities like going for a walk, doing exercise and much more. They will certainly encourage your effort to reduce fat that is stored around the waist.


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


Yoga For Belly Fat



There are many yoga asanas that are used to lighten away our belly fat. Yoga is good stress reliever and the tool to cut down belly fat. Our fighting potentialities against diseases are also enhanced. There are asanas that act upon our stomach muscular tissues. To begin with, doing easy physical exertions will be better. After you get practiced, you can bit by bit start doing the warmer ones. Flexiblity of the body gains with doing yoga and we grow harder psychologically.

For starting this asana, you must stretch out yourself along a flat surface. You can use either a mat or towel to lie on it. Try to stretch out. Bend your knees towards the breast. Get a hold of your knees with the help of locking your hands around it. Press your belly with the thighs. Then your nose should be in contact with the knees. You can't do this all at a stretch. Try slowly. Make a hold of this position for 30 seconds. Have 1 deep breathe and get relaxed gradually. You can do this posture with one of the legs at a time or with both.

Then for doing the next yoga asana, stretch out yourself on the ground. Now the bottom of the spine will be the location of your arms. Never use your hand for lifting up your torso. The head with the center portion of our body is called the torso. If you need to flatten out your belly, then you need to stick on to the following step. This pose involves the toning up of the back muscles. All you need to do is, raise your head right up.

To make your belly reduction process a faster one, you must have the combination of abdominal crunches; leg bent curls and sit-ups along with yoga. These prove to be great tools for belly reduction.

Stretch yourself on the ground for doing this exercise. Bow your legs with the feet flat on the floor. Place your feet 6-8 inches away. Shift your body with the arms on your head. You can also turn around after lifting up. 10 repetitions of 2-3 sets will reduce the belly fat to a great extent.

People sometimes don't get their results, even doing exhausting exercising. The hormonal imbalance may be also the reason for people's stubborn weight and fat. This must be first taken care by consulting the doctor. All the tips to reduce belly fat would work only after curing the imbalance. The results are not fruitful because they are not properly done. You can sort the help of the professionals.

Apart from all these, have the combo of a good diet.


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Reducing Belly Fat By Doing Yoga



People who are fat or obese often have the misconception that by doing yoga they would not be able to reduce their belly fat. However, this is completely wrong, because doctors have proved that yoga helps to reduce fat and many people have seen positive effects after doing yoga. The exercises or asanas will not only help you to reduce your belly fat but will also strengthen the muscles of the body. It will also improve your health and make you a stronger person than before. So here are some of the yoga exercises which you must practice in order to reduce the belly fat:


Bhujangasana or the cobra pose - this is one of the basic poses of yoga that helps in the reduction of body fat. It is very easy to perform and is simple enough for anyone to try. You would just have to lay your stomach on the floor and place your hands beside your pectoral muscles. After that you would have to place the hands under the shoulders with your palm up and in the process inhale with your navel touching the floor and the head tilted upwards. With this position you would have to stretch your body as much as you can and after every five seconds you must exhale while you lower the body on the floor. This exercise would reduce the belly fat and also make the abdominal muscles stronger.

Balasana or the child's pose - this yoga exercise is also quite easy for any normal person and is one of the most effective exercises to reduce the belly fat. In this exercise you would have to get down on your knees and sit on your heels. Your arms should hang loosely on the sides. You must continue to inhale and exhale and while you do that you must bend your body forward and try to touch the chest with the thighs. When you have come to this pose you must keep your hands on the forehead and rest the head on the floor. This would not only make the lower abdominal muscles strong but will also help you have a stronger back and strong shoulders.

Marjarasana or the cat cow pose - in this exercise you would have to focus on the knees and hands and also your toes because you would have to try and curl them with your head looking upwards. First you should start with your hands and then your knees and then your toes. This would allow the toning of the abdominal wall and would also massage the internal organs.




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


Top 7 Belly Fat Burning Foods to Lose Tummy Fat and Get Flat Abs



In this article, I want to share 7 top belly fat burning foods to help you get flat abs. I believe that if you incorporate these foods in your diet that you will find it much easier to lose weight. If you don't you may get less than optimal results.

It is simply a fact that what you eat is the most importan factor in how fast and efficiently you lose fat and weight. This should be your main focus.

Here are the 7 belly fat burning foods you should include in your diet:

1. Eggs - This superfood is a top source of protein and a host of other goodies. Protein helps to build muscle tissue and boost metabolism and can also help to make you feel full for longer and so is a good appetites suppressant. Whole eggs are fine as the yolk has many nutrients you can use.

2. Oatmeal - Rich in fiber this often underrated food helps to keep you full, improve your digestive process, provides a source of good energy and helps you to maintain the necessary calorie deficit to lose weight.

3. Broccoli - This is a nutrient packed vegatable and actually helps to burn off belly fat because it contains phytonutrients. These are elements that help to fight xenoestrogens, chemicals which are common in our food supply that induce more abdominal fat storage. By eating broccoli, you reduce the effect of xenoestrogens on your body.

4. Almonds and nuts - These are sources of protein and lots of healthy fats. You need healthy fats to function properly and to lose belly fat, so these foods are an essential and excellent addition to your regular meals.

5. Low fat dairy - While these foods do not actually induce more fat burning (although they are rich in protein), research shows that a greater consumption of dairy helps your body to get rid of fat through its secretions. This can amount to a few pounds a year so it's worth noting.

6. Garlic - While this food may not be the best food to eat before a big date, it is considered very healthy. Garlic contains allicin, an element with multiple health benefits which is also said to fight off fats in your body.

7. Tuna - Another rich source of protein and healthy fats for greater metabolism and more rapid fat burning.

Eat these belly fat burning foods regularly and you will see faster results.


For more killer fat burning food visit 5 Foods To Fight Abdominal Fat [http://truthaboutgreatabs.com]

For the best way to shed belly fat visit TruthAboutAbs Review

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an affiliate of Mike Geary and an author. He now runs a weight loss forum and publishes a diet and fitness newsletter.

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


Best Ways to Lose Belly Fat - 7 Tips to Get a Flat Stomach Fast



Most obese people have fat accumulated near the stomach region. It can be quite difficult to get rid of this. If you want to lose belly fat fast then read on. Below are 7 tips that can help in getting that flat stomach!

Best Ways to Lose Belly Fat Fast:

1) Exercise early in the morning: Exercising early in the morning can be very good. Jog or do brisk walking for 30 minutes to 1 hour everyday before breakfast.

If you cannot do this everyday, at least try to do it on most days of the week. However, note that exercising alone may not be completely effective in helping you lose belly fat.

2) Avoid drinking alcohol: Alcohol contains high amount of calories. There are 7 calories per gram of alcohol.

Another reason to stay far away from alcohol is that it has a huge impact on the body sugar levels. Studies also suggest that alcohol consumption is likely to increase your appetite leading to overeating and thus affecting your efforts to lose belly fat fast.

3) Avoid junk food: Junk food has become the bane of modern society. We have got so used to it so much that it is difficult to give it up.

But realize that eating too much junk food can be a primary cause for developing weight problems. Eating junk food can raise your appetite levels making you eat more and also eat unhealthy fattening foods resulting in gaining more fat around your stomach.

4) Drink lot of water: Guess what happens whenever you drink lot of water? If you haven't guessed it, here's the answer - you will feel the need to frequently rush to the washroom.

How does this help you to lose belly fat? Actually it is your body's way of releasing water that it has been retaining for long. You may be surprised to know that the more water you drink, the less of it is retained by the body.

So you can lose some water weight and also lose belly fat by drinking more water. Along with this water, unwanted pounds are also shed off by the body.

5) Reducing stress: Just before you think that I have gone nuts, let me explain how stress can come in the way of losing belly fat fast.

Actually, high levels of stress can cause your body to produce a hormone called as 'cortisol'. This cortisol is released in your body during periods of stress and it has been linked to weight gain.

Research seems to point out that stress can hinder with your body's capacity to reduce belly fat. By incorporating stress relieving activities in your schedule and learning how to relax, you can do a world of good to your efforts to lose the belly fat.

So the formula is to relax, avoid tension and thereby stand a much better chance to lose belly fat.

6) Eat balanced diet: A balanced diet is so important when you are trying to lose belly fat. Proper dieting can be one of the fastest way to lose a lot of weight quickly and permanently. It can be much more effective than exercise too!

Avoid unhealthy foods and those foods that have high levels of sugar or caffeine. Try going for foods which are rich in nutrients, vitamins, minerals and fibers. Examples of such healthy foods are vegetables, fruits, oatmeal, whole grain etc.

Such kind of healthy foods keep your insulin levels even and control blood sugar levels as well as your hunger. So you can develop a much better control over your hunger if you get into the habit of eating healthy nutrition rich foods and stop eating junk!

Gaining control over hunger means you stand a much better chance of getting rid of belly fat quickly, easily and permanently without putting in too much effort. Avoid eating processed food as much as you can and try eating natural food as much as possible.

7) Get sufficient sleep: Peaceful, calm, relaxing and restful sleep at night is one of the keys to long lasting health and strong immune system.

If your immune system is strong, your body can fight off diseases and keep fit. Such fitness is necessary if you want to lose weight permanently and stay slim.

When you are tired, you may tend to feel hungry or feel like eating something. This can lead to unhealthy food choices or overeating ultimately leading to weight gain and a pot belly.

By getting proper sleep at night, you can ensure that you stay active during the day so that you burn more fat, lose belly fat and stay energetic and fit.

Keep in mind that quality of sleep is more important than quantity. You may sleep for 7-8 hours but don't feel so rested and another person may sleep just 5 hours and be happy, healthy and active.

So try to improve sleep quality by cultivating proper sleep habits. Realize that proper sleep habits may indirectly have an impact on your weight and even assist you in your quest to lose belly fat quickly.


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


10 Proven Ways To Lose Belly Fat Fast



It goes without saying that you do need to get moving with some exercise to burn calories fast. The best exercises for losing belly fat are based on two factors. The first is what actually works and the second is what you enjoy and can stick with. With just 15 or so minutes of exercise, you can burn upto 100 calories. Here are 10 great ways to lose belly fat and burn calories fast.

1. Riding A Bike

Apart from being one of the best ways to lose belly fat, cycling is a great exercise that you can do with your family as you work towards getting a great figure. Just 10 minutes of cycling help you burn 100 calories.

2. Going For A Walk

You can easily fit this exercise into your day by parking your car a little further from work or getting off public transport one stop early. Walking is one of the most basic, cheapest and an effective way of losing calories. Brisk walking for 15 minutes will help you burn 100 calories.

3. Jogging

Running and jogging helps you lose belly fat, keeps your heart rate up and gives your lungs a good work out. At an average pace you can lose 100 calories in approximately 9 minutes of jogging.

4. Taking The Stairs

Always take the stairs and not the lift or escalator. Park on the top floor of the car-park if you drive to work or add some stairs into a regular walking route. In about 11 minutes you can burn 100 calories by walking the stairs.

5. Tennis

Tennis serves as a great workout because it works your abs and lower back muscles. You can burn 100 calories is just 15 minutes as you're constantly in motion on the court, and it's a great way lose belly fat while having fun.

6. Skipping

Skipping ropes help to strengthen your heart and lungs. It takes a bit of practice to get it right but, when you get going, skipping is a quick way to lose fat and tone your upper body.

7. Dancing

Dancing is another one of the best ways to lose belly fat that is also great fun! Put your dancing shoes on, put your favourite dance tunes on and work it out. You can burn 100 calories in about 20 minutes just by dancing around your living room!

8. Swimming

Swimming is a great workout as you need to move your whole body instead of just your legs or your arms. Swimming for 15 minutes at a reasonable level will burn 100 calories.

9. Strength Training

Resistance or strength training is often considered one of the best ways to lose belly fat because muscles burn more calories, even while they are at rest. Focus on training the largest muscle groups of the body like the legs, back, and chest.

10. Zumba

Zumba is a Latin-based dance workout that's really fun and easy to follow. Zumba is one of the most popular ways to burn calories fast because in one single class, you can burn up to 900-1000 calories alone!


Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Claim your FREE eBook with over 100 tips to lose belly fat.

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


The Best Ways to Burn Your Belly Fat With Everyday Habits



The following simple tips will help reduce your tummy fat effectively!

Divide meals

Rather than eating three large meals every day, you'd better switch to five to six smaller meals. Dividing meals can eliminate snack plus, prevent us from feeling hungry and eating too much. Moreover, small portions are better for nutritious absorption. They boost your metabolic rate, and keep your blood sugar at the optimal level. In the other words, you can lose weight and flatten your stomach at the same time.

Although you shouldn't eat much at each meal, our bodies still need adequate nutritious, especially nutritious at breakfast for our daily activities. For a better result of getting rid of belly fat, it's also a good idea to incorporate lots of fruits and vegetables into your diet!

Have a belly fat-loss diet

Foods such as oats, walnuts, apples, salmon, egg whites and cauliflowers are considered to be helpful to avoid gaining weight in our midsection. They limit extra fat storage and reduce calories as well as providing enough nutrition for a healthy body. In addition, you should stay away from junk food such as fried chicken and French fries which are full of calories and unhealthy fats. These fats increase your waistline and harm your health.

Exercise regularly

Doing regular exercise (especially walking, running, aerobics, belly dancing, yoga, cycling, stomach crunches and even sailing) is the most important tip for weight loss and belly fat burning. They reduce unnecessary fats (mostly from your midsection) so you will definitely get slimmer. What is more important is to keep exercising when you get to the very first step to beat your tummy fat. If you don't, your big waistline can return or even get bigger

Laugh a lot

Taking on too much stress leads to a buildup of fat. Our heartbeat and breathing is less tense and slower when we smile so smiles help to manage stress and as a result they are helpful to burn the fat that covers your abs. Stress management and relaxing boost the creation of adrenaline and cortisol hormone that distract your hunger instantly, so they limit fat storage in the abdominal region and restrict the amount of calories you consume

Besides smiling, you can also eliminate your stress by doing outdoor activities like going for a walk, doing exercise and much more. They will certainly encourage your effort to reduce fat that is stored around the waist.


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


3 Simple Steps to Lose Body Fat



If you want to know the 3 simple steps to lose body fat, then you really cannot miss this article because I will reveal to you the 3 simple steps that you need to take in order to reduce the body fat percentage in your body. And not only you will lower your overall fat in your body, if you properly follow these steps you will also gain lean muscle that will make you stronger and look sexy.

Shedding stubborn fat from our body is not an easy job and doing the regular cardio workout and weight training are not good enough to make you lose body fat faster. But, by following these steps you can quickly lose fat and grow lean muscle at the same time:

1. The first step is to control your diet. It is obvious that to lose fat you have to reduce the consumption of food that contain a lot of fat and that means you have to reduce your intake of meat. To replace the protein that you get from meat, you should add more vegetables to your diet. Vegetables can increase your metabolism which is a great fat loss benefit.

2. The second step is dividing your meals into 5-6 meals a day instead of the regular 3 times a day. This is important because it is a lot easier for your body to digest food in small chunks. You may have heard these tips plenty of time but, I am certain that dividing your meals will bring benefits to your fat loss effort.

3. The third step is doing interval strength training. In this exercise / training you will do a full body workout that will train your entire body by doing exercise such as biceps curl, triceps curl, bench press, shoulder press, dead lift, squats, etc.

You will do only one set for each exercise and you will do it until your muscle reach failure (you cannot do another repetition) and the resting time between each exercise is only 30 seconds.

By doing the above steps you will lose body fat quickly because you will build lean muscles that will burn calories everyday. The interval strength training itself will only take you about 20 minutes to complete and you only need to do this 2-3 times a week.


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4 Simple Steps to a Sexy Body Using the Fat Burn Diet Plan



Here are 4 actionable steps to get you immediately engaged in a fat burn diet. These steps will ensure you lose the 5-7 pounds in the first week, which can only bring you closer to the sexy body hiding inside. You just need to follow these steps and you'll be losing weight from day one.

Step 1. Commit - Commit to the idea that this will be long term lifestyle change, not just a diet you'll do for a week or two. This more of a mental action but critical nonetheless. Commit to sacrificing a bit. Just understand that the fat burn diet plan will melt fat and get you losing weight fast but it's also an amazingly healthy way to eat. The benefits include stabilized blood sugar, lower cholesterol, lower blood pressure, improved digestion and elimination, as well as feeling an amazing increase in energy.

Step 2. Educate yourself - The fat burn diet is based on eating real foods, keeping appetite under control by controlling blood sugar, and not calorie counting or conforming to extreme low carb or low fat menu. Knowing why you'll be far more successful with this diet than trying to lose weight with a restricted, low carb or low fat diet plan is motivating because it's worked for thousands of frustrated dieters.

Step 3. Clean out the pantry - This is an extremely important step. You will need to get rid of or give away if you choose, all the bad foods that will ruin your fat burn efforts. These include any foods with sucrose (table sugar), high fructose corn syrup, foods with hydrogenated oils, anything with white flour like white bread.

You simply want none of the tempting sugary or empty carb foods and snacks lying around. Weaning off sucrose (table sugar) is perhaps one of the most critical steps in the fat burn diet especially at the beginning.

Step 4. Restock your pantry - you will need to replace your pantry and refrigerator with lean proteins, complex carbs and good fats. Of course you will need some help with this part. There is a great source of these foods at the end of the article so don't worry, there are so many great food options within these 3 groups.

You'll find that the fat burn diet isn't restrictive so long as you stick to the right foods, no calorie counting and you can eat until you're full. Once you're used to eating apples to cure your sweet tooth rather than cookies and donuts.


Alyssa Collins RN and Certified trainer, "You want to lose weight without wasting your time" so if you're not sure where to start, watch this step by step free video that walks you through how to: lose 10 pounds in 7 days

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Getting Rid Of Belly Fat In 3 Simple Steps



There is lot of information around about getting rid of belly fat and it is often made unnecessarily complex. You don't need to read a hundred books or do a dozen different kinds of exercises to start burning belly fat. So how can you make burning belly fat simple?

It's important to realize that burning belly fat involves burning fat throughout your entire body in general. When you start a healthy eating and exercise plan you cannot choose which part of your body to lose fat from. The only way how to burn stomach fat effectively is to implement an effective overall fat burning program.

1. Identify Your Maximum Heart Rate.

Your maximum heart rate is how fast your heart can beat when you really push yourself in whist exercising. Obviously, it's not healthy to push yourself to your maximum rate all the time. However, knowing your maximum heart rate will help you to set a target for how hard you want to be working out.

2. Regularly Exercise at 70% of Your Target Heart Rate.

By determining your exercise in terms of heart rate, rather than distance or time spent exercising, it enables you to compare yourself to other people who are a comparable weight and age to you. Most exercise machines at the gym will help you to work out your heart rate. Alternatively you can buy a simple heart rate monitor from most sports stores or online sports retailers.

It's not ideal to measure exercise in a length of time actually spent on your workout. By way of example, should you feel good or bad if you ran for 20 minutes? By evaluating your target heart rate it makes easier to push yourself and to see how well you are doing overall. This system will help you identify exactly how hard you need to exercise and keep your heart rate at exactly that pace to lose enough weight to start burning belly fat.

3. Reduce Your Fat And Salt Consumption.

A belly fat burning diet means reducing your calorie and sodium intake. Start by cutting down on sugary drinks and eating junk fast foods. Don't try to do things all at once, but slowly work on cutting out high calorie foods from your diet. Try to reduce the amount of sodium you take into your body. Sodium plays a large part in regulating how much water your body retains in your fat cells and in your bloodstream. More salt means fattier cells and higher blood pressure.


Losing unwanted fat and getting fit does not have to be difficult. For the best nutritional tips, the most proven exercise programs, fitness motivation and the whole recipe for fat loss with safe, natural and proven methods please click here.

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Simple Steps to Burn Fat With Weight Training



HOW CAN YOU DROP LOTS OF FAT WITH WEIGHT TRAINING?

CIRCUIT WEIGHT TRAINING FOR INCREASED METABOLISM

"SAY GOOD BYE TO YOUR LOVE HANDLES AND HELLO TO YOUR SIX-PACK"

"WHEN YOU COMBINE THE KEYS LISTED BELOW YOU WILL DRAMATICALLY INCREASE FAT BURN AND MUSCLE STIMULATION THROUGH NUMEROUS PATHWAYS"

CIRCUIT TRAINING

COMPOUND-MOVEMENTS (Free weight or cable movements)

SHORT RESTS

MEDIUM-HIGH REPETITIONS

VARIETY

One effective method of resistance training is to conduct a series of exercises in a row (Circuit Training). To make your circuit routine even better for fat loss and metabolism boosting, you want to use basic compound/whole body movements, free weights or cables, medium to high repetitions, and short rests.

Compound and whole body movements work several muscle groups at the same time, which:

Increases calorie burn

Raises cardio-respiratory demand.

(The more muscles that contract at one time, the more oxygen needed. This increases the intensity of the session resulting in more calories burned both during and after the training session.)

When done correctly you will feel an incredible sensation in your body, because you know that all muscles are ignited and the endorphins and good feelings just get dumped in your body.

Benefits of free weights and cables, they:

Allow your joints to move in a natural manner, which are much safer than machines.

Force your stabilizers to strengthen for balanced development and long-term health.

Increase calorie burn through the balance required as compared to machines.

Benefits of medium/high repetitions and shorts rests, they:

Increase growth hormone levels (which help in fat burning and anti-aging

Strengthen the cardio-respiratory system

Increase intensity, which increases the caloric burn during and after the training session

The workouts must be challenging enough to create a disturbance in the body and muscles.

Muscle breakdown is great because.

The repairing of the muscles burns calories and raises metabolism.

After the repairing is done, you now have new muscle protein, which burns extra calories just being alive.

You get stronger and can perform better in life and in the workouts, which burns more fat and calories.

By training in a powerful manner, your body consumes more oxygen during the hours and days after the workout, which burns more calories for 24-48 hours following the training session.

Be adventurous and strive for challenging workouts, they make it more fun and greatly increase your progress towards a healthier, leaner and more defined body.

A beginner will want to start with:

A weight or movement that they can perform for 15-25 controlled repetitions.

1-2 circuits

30-90 seconds rest (depending on fitness levels)

2-3 workouts per week

A sample routine could be:

Squats (regular or off of a bench)

Pushups (on the toes, or knees)

Cable pull downs

Reverse crunch (if they can stabilize their core)

Lunge (or step-up onto a bench)

Dumbbell press over head

Standing cable row

Medicine ball twists (if they can stabilize their core)

An intermediate/advanced trainer can use:

A weight or movement that they can perform for 10-15 controlled repetitions.

2-3circuits

30 seconds rest (depending on fitness levels)

2-3 workouts per week

A sample routine could be:

Squats with dumbbell from the floor

Pushups feet on bench and hands on floor

Pull-ups

Decline reverse crunch

Lunge with bicep curl

Dumbbell press over head

Squat with cable row

Cable wood chop

By using a system that involves these key ingredients you can benefit from:

Increasing calorie burn during and following your training session,

Keeping your metabolism revved 24-48 hours following exercise.

Stimulating lean muscle tissue, which increases metabolism at rest.

Improving fitness levels, which makes you more efficient at burning body fat

Increasing growth hormone production for increased fat burn, and anti-aging

Improving your cardiovascular and respiratory systems for continued health and weight management.

Note: it is paramount to change-up your program's variables such as exercises used, repetition ranges, rest periods, exercise order, and such. Keep your body guessing and always aim to improve upon your last workout with either more repetitions, less rest, more weight, or better form.

An improved performance leads to an improved body and a feeling of achievement, which makes you want to go back for more.


Everyone has unique desires that bring them great excitement, joy and fulfillment. It is my intention to help people take rapid action and stay consistent in order that they may live their dream."No matter where you are in life, you have the power to re-invent yourself the second you choose to." -Jason Scott Johnson.Experience the new exciting new book on transforming your mind and body: Recreate Yourself: Simple Steps To Rapidly Burn Fat and Sculpt Your Body http://tinyurl.com/Re-CreateNow

Call 818-967-1913 or email: jasonscottjohnson@gmail.com for coaching/training and appearances. For additional information on training, nutrition, motivation and more visit http://www.beyond-fit.com. Jason Scott Johnson works as a Physique Enhancement Specialist, Peak Performance Coach, Speaker, and Author.

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A Simple Fat Loss Plan - 3 Steps to Get You Burning Fat



The words "Fat Loss Plan" do not generate a lot of enthusiasm most of the time. You may have an image of having to get up at 5 in the morning and go and do some exercise, eat birdseed-like food with no taste and be weighed in front of frowned faces every week.

However, these images aside, what would you be prepared to put up with even just to lose an inch or two off your belly? Have you tried various fashionable diets before and yet ended up back where you started, with fat still on your belly?

This article will hopefully spare you the worry and anxiety of choosing another one of these diet and exercise programs. In addition it will be encouraging to know that you may already have a sense of what is good to eat and how you should exercise and that these are perhaps your greatest fat loss tools.

Yet, every day you may be faced with a seemingly uphill challenge to stop your gut spilling out over your jeans, even though you do try to eat healthily and work out.

If you are a guy reading this article and you go to the gym a lot, eat healthily enough and generally consider yourself to be fit, but still have some belly fat, the following paragraphs may surprise you. I know when I first learned and tried this method it surprised me.

What, then, is this particular 3-Step plan to lose your belly fat?

I can tell you what it is not for starters. It is not:

A get-ripped-quick extreme system
A starve-yourself system
A system that means a radical change to lifestyle and diet



The last bullet point is of particular significance. You do not need to change much of what you are currently doing to start to lose belly fat. It is more about the quality of what you do rather than the quantity.

Here, now is the 3-step fat loss plan I would recommend. It worked for me. I lost 12 pounds of fat in just under 90 days and now have a belly that is not disproportionate to my build. I am quite slim in build naturally (around 11 stone) and so I had the added frustration of being quite well-toned in other places but had the fat, the lines and the creases on my waist.

The step are as follows:

Starting today, make a journal of the following things: what you eat and when you eat
Eat an extra meal at 3.30 pm or 4 pm. To do this first take a look at what you eat, and remove only 10 % of your optimal calorie intake (use an online tool to calculate this). Rearrange how much you eat in other meals to accommodate for the 4th meal.
Replace some gym time for at least 1 High Intensity Interval Training workout per week.



These 3 steps are the basis for getting that belly fat burning and losing that stubborn inch or more of fat.

A point to note is that I do not advocate stopping eating white bread or pasta or even stopping drinking wine or beer immediately, if ever. The key is to reduce eating and drinking these types of foods gradually and learn to fit more healthy options into your diet.

It is more important to get into the habit of eating more fruits, vegetables and nuts (if you can eat these) rather than junk food without going to extremes. In essence, it is about rearranging and improving the quality of what you eat and how you move in pieces, one week or two weeks at a time.


The steps described here are a brief outline of a fat loss method that can be followed very easily, especially if you are actively exercising. To find out some more about it, you can download my free report [http://flatbellyfast.org/free-report.html].

The author, Micky H Corbett, helps 30 and 40-something men lose their belly fat simply and painlessly.

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7 Easy Fat Loss Tips



When it comes to losing weight there are literally thousands of different opinions on how to best meet those weight loss goals. There are any number of diets, exercise routines and fat burning pills all claiming to be the last word in easy fat loss, but most people who attempt to lose their excess baggage usually find themselves gaining any weight they lose right back.

The problem lies in trying to use quick fix fat loss solutions which more often then not garner only temporary results. If this has been your experience then it might be time to look at a more healthy weight loss solution built around proven methods. By setting realistic goals you have a much greater chance of long term success and the best place to start is with these 8 easy fat loss tips.

1. Don't cut calories and starve your self. - Your body's internal fat burning machine, its metabolism, deals with to few calories by slowing down and storing more fat for the perceived period of starvation it thinks it is going to deal with.

2. Eat your breakfast. - That's right; breakfast has long been considered the most important meal of the day because it provides the energy you need to get your day and metabolism started. You do need to eat healthy high energy foods and avoid the donuts, pastries, and other sweet morning foods most of us like.

3. Eat more meals. - By eating 5 or 6 smaller healthy meals throughout the day you will boost your metabolism by keeping your energy levels high. Eating 2 or 3 large meals a day leads to low energy periods which in turn lead us to snack on unhealthy fattening foods.

4. Drink water, lots of water. - Water is one of if not the most important nutrient the human body needs. It flushes out toxins and other wastes, keeps your cells hydrated, and lubricates every important system in the body.

5. Set realistic weight loss goals. - Realizing that there is really no quick fix when it comes to fat loss and that if you want long term results you need to stick to your diet and exercise plan for more then just a few months. Weight loss is about lifestyle changes that give you back your body and your health.

6. Cut the sugar. - This doesn't mean you can't enjoy a tasty snack now and then but to truly burn the fat you need to eat healthy foods high in complex carbohydrates, protein, and small amounts of unsaturated fats. In fact there are such things as healthy fats such as olive oil and omega-3's that are found in many fish.

7. Exercise. - Any time you talk about burning the fat you have to talk about exercise. Any type of activity that gets you up off the couch and moving around is beneficial to any weight loss goal. Of course the more effort you put into it the better the results will be but the point is that not doing anything is a major detriment to any goals you set for your self.

These 7 easy fat loss tips are a great way to get started with any weight loss program. They can also be incorporated into any existing routine you are currently doing and before long you should see the weight begin to come off for a fitter and healthier you.


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Body Fat Loss Diet - 3 Easy Fat Loss Tips



Right now, you're probably eating your favorite burger or dish that's full of fat and who knows what else that makes you feel good. And you're trying to figure out why you can no longer fit into your favorite dress. We have to think about all of this to make sense - you are eating foods that increase your weight and body fat. If you want to fit into your favorite black dress again, you have to find a body fat loss diet that's great to cut your eating and increase your metabolism (maybe even build some muscle to tone out the right places). Anyone with a little disappointment in their figure can consider our tips, but you have to be willing to do the work for the results.

1. Start a Food and Exercise Journal

Journals can help you track your progress as you develop better weight loss strategies suited for your body type. Some people write daily insights while others only write on the days they exercise. Food journals should be written into after every meal so keep a close pen and paper by after each sitting or snack on the run. It is important to know how to balance out each meal with the appropriate carbs, protein, and fats as well as how long it takes you to eat each meal. The slower you eat, the easier it is for your body to recognize that it has eaten enough. Take your time and keep your journals up to date (do NOT cheat) or you may find the body fat loss diet useless.

2. Concentrate on Different Foods

Different foods can contribute to weight loss more than you think. You may have watched hundreds of commercials that claim you can lose weight while eating whatever you want - they were lying. Your body has to work in sync with the foods you eat and the way you burn calories. Never mistake your eating habits as irrelevant to weight loss because it can damage your efforts; take slow, steady strides towards a better eating regime while integrating weight lifting, running, walking, and a favorite sport to burn the extra fat.

3. Focus on Results

Counting calories, running miles, and eating right means nothing if you do not have a sole purpose for losing weight. Consider the possibilities of what you can do like fitting into your favorite dress, joining a new salsa class, or walking a marathon to fight breast cancer. All of these desires deserve the respect and focus as you work hard to get rid of body fat. At the end, you are going to benefit just as much as your family and friends by your new level of energy. Your metabolism will shoot through the roof as you work your way down pound for pound. All of your hard work can make your life change in a matter of weeks; just take the time to figure out your purpose then work hard towards your weight loss goals.


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