How to reduce belly fat? These are the phrases that most of the people nowadays searching on internet. Belly fat, or scientifically we called it abdominal obesity is the accumulation of abdominal fat causing the increase size of the waist. In fact, there are majority of people regardless the genders (both men and women) in this modern age have this belly fat problem. This extra abdominal fat is not only makes them embarrass to show off their body, but it is also causing tons of health problems. Many scientific studies have proven that it is particularly risky in term of health to have excess abdominal fat. However, most of the people do not aware of this serious health problem. It is not just simply ugly, but it is dangerous!
Types of Fat in Abdomen
Before we go any further about how to reduce belly fat, we need to understand some of the basic knowledge about the belly fat first. Generally, there are two types of fat in our abdomen. The first type is subcutaneous fat. The subcutaneous fat is found just beneath the epidermis which is the outermost layer of skin. It covers up our abs from being visible. The second type is visceral fat or organ fat. Visceral fat is found inside the abdominal cavity. If compare to subcutaneous fat, visceral fat is much harder to lose. And, the excessive visceral fat is even more dangerous than subcutaneous fat in term of health. This kind of fat will boost up the risk of getting heart disease, high blood pressure, stroke, diabetes and so on.
How to Reduce Belly Fat
In fact, I do not really understand what is belly fat until I found a book called “Truth About Six Pack Abs” from Mike Geary. He is a certified dietary expert and a contributing author to the popular Muscle & Fitness Magazine & Oxygen Magazine. After doing some deep research on how to reduce belly fat in “Truth About Six Pack Abs”, I can conclude all the methods with a formula called “BEST Formula”. What is BEST formula? Please refer to the illustration below for the explanation.
Firstly, we need to understand that there is no any fast, quick and miracle way to reduce belly fat. Many people proved that there are no pills or supplements that can really help us to lose our belly fat faster. Obviously, the only solution to consistently reduce our belly fat is to Boost up the efforts on Exercises, Stop fat inducing foods, and Take in healthy foods. That is what we called BEST formula. The combination of nutritious diet and strategic exercise program can stimulates the necessary hormonal and metabolic response in our body. This is essential to reduce our belly fat in a natural and healthy way.
You may find out more information at http://www.reducebellyfatz.com/go/truth-about-abs/.
Boost Up the Efforts on Exercises
Yes, we need to boost up our efforts on doing exercises. However, only the strategic exercise program can really help in reducing the belly fat. Mike has shown us 3 unconventional exercises to reduce belly fat effectively.
1. Renegade Dumbbell Rows
Renegade Dumbbell Rows can be done by starting in a pushup position with the hands holding one dumbbell each. Then, row one dumbbell up while stabilizing our body with the other arm. Then, bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. The stabilizing effect can effectively reduce the belly fat.
2. Front Squats with Barbell
Front squats with barbell can be done with the barbell in front of the body on the front of shoulders instead of resting on the upper back as in back squats. We will stabilize the barbell on shoulders by crossing arms and pushing fists into bar against the shoulders while keeping elbows out in front of the body.
3. Mountain Climbers
Mountain climbers can be done by starting in a pushup position. Next, we can shuffle the feet in and out so that the knees are moving in under the chest and then back out to starting position.
For these 3 exercises, a good rep scheme to use is 3 to 4 sets of 8 reps for each. For mountain climbers, we can do for a time interval instead of reps.
Find out more information about strategic exercises at http://www.reducebellyfatz.com/go/truth-about-abs/.
Boost Up the Efforts on Stop Fat Inducing Foods
According to Mike Geary, wheat and dairy are the culprits of weight gain, headaches, and so on. Personally, Mike is anti-wheat person. However, it is not a must to eliminate the wheat and dairy permanently from our diet. But, at least try to reduce it. He has shown us how to carry out a test for Zero wheat and dairy to see the belly fat loss results in his book. You can find out more details at http://www.reducebellyfatz.com/go/truth-about-abs/.
Boost Up the Efforts on Take in Healthy Foods
Consuming a nutritious daily meal is essential in reducing belly fat too. Cruciferous vegetables such as broccoli, Brussels sprouts as well as turmeric are the top recommended foods to reduce the belly fat.
Practicing BEST Formula
If we follow the BEST Formula, we will see the importance of combining exercises and diet to reduce belly fat effectively. The old exercise program will not working well enough even we do it routinely if we do not really understand the abdominal itself. Those typical boring ineffective cardio routines are not going to be useful in reducing abdominal fat as well. Luckily, Mike Geary will show us many good exercises for fat loss on abdominal part and nutritious diet. He had done many studies and applied those practice with himself as well as thousands of his clients from all over the world.
In conclusion, belly fat is not just ugly but it will cause some serious health problem too. If you care about the quality of life and the loved ones, start learning how to reduce belly fat should be your top priorities. You can gain back your health and confidence now by reading the Truth about Six Pack Abs. It is not about abs exercises only but it includes the detailed strategies for both nutrition and exercises that maximize your ability to lose belly fat so that you can get rid of dangerous health risk and desirable body shape. This is a proven system. If you apply it, the results will come. Remember the BEST formula! It will help you a lot!
Find out more information at http://www.reducebellyfatz.com/go/truth-about-abs/.
Losing weight isn’t just about looking great. It will do that, but it can also make you physically healthier. Many things will help you lose weight, so if you need to just lose a few pounds or 100 pounds, the following tips will prove to be of great assistance.
Have a journal to track your daily calorie intake. If you have to write down everything you put into your mouth, you’re less likely to overeat. Exercising is important for a healthy lifestyle, but eating healthily is the best way to lose weight.
Cardio exercise should be done when you first wake up and before you eat. Doing so has been proven to burn off 300 percent as many calories than you would if you did your cardio exercises any other time during the day.
Fitness is essential when trying to lose weight. It is paramount to fit in thirty minutes daily. A great way to get your half hour of exercise is to do a physical activity that you already enjoy, such as dancing or bowling. You are sure to meet lots of nice people who share your interests. These types of people typically will help you commit to your fitness plan.
When on the phone, move around as much as possible. Try walking around while you talk on the phone instead of sitting. You don’t have to perform strenuous exercises. Just walk around the room or do a few chores, and the extra calories you burn will begin to add up over time.
If you want to lose weight, go on a hike. You will commune with nature while burning lots of calories. You can burn more calories with more intense hikes.
Cauliflower is a good substitute for mashed potatoes. Cook the cauliflower in a pot with some chopped onions and a little water. Once it is tender, puree it with chicken or vegetable bouillon and season it with ground pepper as needed. This will allow you to have much more nutrition for only a small amount of carbs.
Many people have great luck with weight loss by joining Nutrisystem. You will get to meet people you can relate to and have access to resources including healthy meals. If you can afford it, you may reap great rewards by joining such a program.
One way you can fine-tune your diet for weight loss is to toss out egg yolks and only use the whites. The yolk contains healthy fats but shouldn’t be incorporated into your weight loss plan. By adding egg whites to your diet, you will get lots of high-quality protein.
Each time you achieve a particular weight loss goal, be sure to take time to reward yourself. Buy yourself something small, or take a day off of work and go to the movies. This will give you the motivation you need to continue on your weight loss journey.
French fries are a very addictive snack to have during the day. Unfortunately, eating fries can totally ruin your diet. If you must have french fries, try to bake them. Cut potatoes into 1/2″ fries, toss in a large bowl with 1 tbsp. of oil, sprinkle with salt, pepper and a bit of rosemary if you like, and bake in a single layer at 400 degrees for 30 min. Shift with a turner, flip them over and let them bake for an additional 10 minutes. These fries taste great and have less fat because they aren’t fried. Enjoy them with some ketchup! These “French Bakes” are courtesy Laurel’s Kitchen cookbook.
Ensure you have plenty of healthy snacks available. One way to always have a healthy snack is to purchase a plastic container which has a lid. Some of the snacks that you should invest in are carrots, berries and celery sticks. Cut your vegetables into easy snack size bites and refrigerate in water. This ensures that you have quick and easy access to a nutritious, delicious snack.
Make sure your workout shoes are comfortable. During your diet, you will need to spend extra time at the gym, making your sneakers a vital purchase. These shoes don’t need to be costly; they just ought to properly fit your feet.
Even while you are dieting, you end up treating yourself to a restaurant meal. Just keep in mind that portions are often very large. Ask the waiter for a take-out container before you start eating, and put some food aside for later. If you do that, you will end up with two well-proportioned meals with the appropriate number calories: one to eat at the restaurant and one for lunch the next day.
Like most weight-loss advice, these tips will be helpful. There are a variety of paths for weight loss that work, and you just need to pick the ones that will work for your life. Make an effort to test drive these tips and start toward the road of improvement.
One way to chart your progress when losing weight is to compare pictures of yourself at various stages of weight loss. You could see the progress you make through the pictures, as opposed to just reading a smaller number on the weighing scale. It can also let you show your family and friends how well your weight loss plan is going.
Thinking about the ways you can lose weight can be a stress if you do not know what you are doing. If you are one of the many who feels that they need to lose weight, it can start right here! Knowing as much as you can will mean the difference between losing weight or failing. The remainder of this article is all about tips and ideas that you can start today to see success quickly.
Thick, chunky soups and stews are a must-have for anyone who wants to lose weight but has a hearty appetite. Drinking calories is not a good idea. You will see yourself getting full much faster when consuming soups with big chunks of beans and vegetables, as opposed to soups that are creamy or pureed.
When it comes to weight loss, missing meals can actually hurt your efforts. If you skip a meal you will only end up more hungry at the next one, and that could lead to overeating. In the end, you usually binge on more calories than you save by skipping a meal.
Any time you reach a weight loss goal, big or small, celebrate it. Purchase something that you have had your eye on or do an activity that you like. You will be more likely to stick to your goals if you embrace this technique.
A good way to lose weight is to drink plenty of water. What most people don’t realize is that drinking cold water is even better for you, as it makes your metabolism work harder. When the water you drink is cold, it makes your body work harder to bring your temperature up and this is what raises your metabolism.
As you develop your weight loss plan, avoid focusing on your weaknesses and sore spots. Instead, look for ways to make the most of your strengths and take advantage of opportunities to adopt more favorable habits. Concentrating on positive change is a smart, simple way to remain on a diet. If it is hard to cut the doughnut shop out of your morning routine then create a new routine, like stopping at a store with fresh fruit. It’s far easier to develop new habits than to break bad ones.
Avoid putting your cravings to the side. Foods like ice cream and chips are delicious. Cravings for junk food can be extreme while you diet. Do your best not to give in, but don’t deny yourself either. Try eating a lower calorie alternative instead to satisfy the craving.
Losing weight is easier if you get cardiovascular exercise. Cardiovascular exercises include running, cycling and any activity that elevates the heart rate. When your heart rate starts rising and stays up, that’s peak fat burning time. Do cardiovascular exercise a minimum of 30 minutes, 3 to 4 times per week.
In addition to what you eat, dieting also affects how you eat. Eating smaller meals, even if you have to eat more frequently during the day, will help you lose weight. You will do much better by eating several small meals rather than three big ones. This helps keep your metabolism working throughout the day.
One way to cut down on the amount of food you eat is to find a dining partner. You will be more likely to eat everything in front of you if you eat alone.
When you are looking to diet, aim to set goals that are achievable. Unrealistic goals are bad for everything in life, but especially in weight loss. They make the chances of achieving those goals very unlikely. For instance, if you want to lose 20 pounds, setting yourself a time limit of one month is a recipe for disaster. Set smaller goals along with your overall weight loss goal. Avoid focusing on your big end goal. If you concentrate on each week’s weight loss, you will stay focused and continue reaching your goals.
Now that you know a few ways to lose weight and get into shape, you should start to feel less stressed. You merely have to start implementing the methods that were presented. As stated earlier, if you actually apply yourself towards getting into shape, then success should come before you know it.
Avocados can be a great ally in weight loss because of their richness. Many people assume they are bad simply because they contain fat. But avocados contain monounsaturated fat, which is a good fat. The rich and silky texture of the vegetable can make it quite satisfying for people avoiding other fats. A vegetarian taco or burrito with avocado in place of the ground beef can be as tasty as its meaty counterpart.
Many people desire to lose weight. It truly is a natural urge to increase one’s attractiveness and improve one’s self image. It is a goal that’s definitely within your reach. It is very possible to achieve your weight loss goals. By following the below methods, you are on the right path.
An excellent weight loss tip is to eat plenty of egg whites and not the yolk in the center. Egg yolk does have its own benefits but if you don’t want all the fat in your diet it’s best to skip it. Consuming egg whites provides you with lots of high quality protein.
Find lower calorie ways to fix your favorite foods, rather than eliminating them completely from your diet. Lots of people quit dieting because they have cravings that they just cannot help. You can enjoy your favorite foods in lower-caloric versions and lose weight at the same time.
Cauliflower makes a great substitute for those who love potatoes. Take out a covered pot and cook up some cauliflower florets using a small amount of water with a chopped up onion until soft. Then, you want to puree it while it’s still hot, add in a bouillon, either chicken or vegetable will do, and then sprinkle in some freshly-ground pepper. This makes a great substitute for carbohydrate heavy potatoes.
Adding whole grains to your diet can help you lose weight. If you have questions about whole grains, consult a dietitian, or look online for more information. Words like refined and enriched should set off a red flag. Companies generally advertise when their products use whole grains, so once you know what you’re looking for, shopping for whole grain food products is simple.
A great weight loss tip is to not eat in the house leading up to bedtime. While it is easier said than done, try to avoid eating directly before bedtime. Any food consumed right before bed will simply sit in your stomach, unused, and destined straight to your fat deposits. Try to spend your evening while doing something productive such as reading so that you will not be tempted to eat a lot at night.
Losing one pound per week is a realistic weight loss goal. Any more than one pound every week is not reasonable or healthy. Make sure that you lose weight moderately, if you desire to stay healthy and efficient.
One of the smartest weight loss tips is to stop eating processed foods! Staying away from processed foods makes you pay more attention to what you buy when you go grocery shopping. You will be avoiding junk food that’s full of fat, sugar and preservatives.
To lose excess weight, get walking into your daily routine. It not only gives your body the exercise it needs to shed weight, but it also helps keep your blood flow from the digestive systems, keeping your appetite more satisfied. When you walk, you burn 500 calories each hour, the same as a smaller meal.
Look to avocados for a source of nutrition in your diet. They offer healthy fats which are necessary for many body functions. The rich and silky texture of the vegetable can make it quite satisfying for people avoiding other fats. A veggie taco that contains avocado as opposed to ground beef has the same taste as its counterpart and it is a much healthy option also.
Owning a pedometer is a splendid weight loss idea. It will count the steps you take per day. Knowing your step count lets you track of your walking accurately and in a standardized way. Try to take a minimum of 10,000 steps each day. When you are walking as part of your weight loss efforts, if the 10,000 steps number does not help you in weight loss it is suggested that you increase your walking up to another 2,000 steps or so. According to current estimates this will add about a mile to your walking. Of course you can reduce calories if walking those additional steps does not seem to work for you.
Aim to consume meals at approximately the same time each day. By doing this, you train your body to know when it will eat and you won’t want to snack so much. Also, eat your snacks around the same time, too. Having a schedule makes it easier to avoid eating too much.
Any solid weight loss plan includes fruits and vegetables, so don’t neglect them. Not a fan of them? Realize that there are so many options out there and start seeking out all the different kinds to find which ones you do like. This introduces you to many nutritious snacks for your pleasure. One easy way to up your fruit intake is to make a smoothie or add chopped fruit to your cereal in the morning. Vegetables make a healthy addition to dishes like stews and most soups.
Stay away from soda. Most sodas are nothing but sugar and carbs, and can worsen cravings that you might have for other foods. Have water instead, and you have a better chance of staying slim.
A thorough daily housecleaning can help you lose weight. You will burn many calories by cleaning your home and it will help burn fat. If you put on some headphones and play some tunes, the work goes faster. You will burn even more calories if you get those toes tapping to the beat of the music.
Fat consumption is a critical part of burning fat. Every fat isn’t bad. The Omega fatty acids are not found in most processed foods. You get get these fatty acids by eating legumes and fish. They will give a boost to your weight loss program and promote heart health and reduced cholesterol.
When you go shopping for clothes, put on some clothes you want to purchase even if they aren’t affordable right now. Trying on a top and a bottom burns 12 calories, so doing this five times burns 60 calories.
The tips in this article illustrate how research can help you lose weight. Losing weight can be a challenge for some, but if you have the best information, it can go better than you might expect. Dedicate yourself to these tips, and you will be successful.
Let others know when you are working on weight loss. You can go even further and blog about your weight loss journey. When others know that you are trying to lose weight, you may find it easier to not give up when others know about it.
Staying motivated is the key to successful weight loss. You need to start a weight loss program for you, not for someone else. The effective advice in the article below will give your motivation a boost and help you succeed in your weight loss plan.
Having a workout partner can help remaining committed on your weight-loss plan easier. There’s nothing like exercising with someone who understands what you’re going through to keep you motivated and accountable. The two of you support each other when motivation flags for either one of you, carrying you past rough patches together.
Fitness is essential when trying to lose weight. Getting at least 30 minutes of exercise a day is important. In order to get the fitness you need, find enjoyable activities that you are happy partaking in. This is a great way to expand your social circle. These people could help keep you motivated, too.
Don’t keep junk food in your home. If you don’t have candy and chips, you can’t eat them. Keep healthy snacks available as an alternative. Cut up fresh fruits and veggies and keep them in the fridge, or have healthy crackers in your cupboard.
Water is very beneficial if you want to maintain weight loss. In most cases, roughly eight servings of water daily are necessary to maintain proper hydration. When things heat up, increase your water intake accordingly. Drinking lots of water aids in digestion while also making you feel full, and that helps to avoid overeating.
Those who wish to lose weight should try a variety of transportation methods that are not automobile based. Running, walking, bicycling, rollerblading and other physical methods of travel will burn calories. Those calories that can accumulate during the day are stored in the body. By shedding these calories you will be losing weight much quicker.
Using a smaller dinner plate can help you to reduce your consumption. Studies have proven that we will typically consume what is placed in our line of sight, regardless of the size of that portion. Filling a smaller plate, gives the illusion that you are consuming more food, while in reality you are really eating less.
One way you can fine-tune your diet for weight loss is to toss out egg yolks and only use the whites. The yolk contains healthy fats but shouldn’t be incorporated into your weight loss plan. Consuming egg whites provides you with lots of high quality protein.
Any time you reach a weight loss goal, big or small, celebrate it. Buy yourself a small present, or take a little time for that activity or hobby you usually skip for lack of time. This will give you the motivation you need to continue on your weight loss journey.
There are a number of popular diets that simply do not work alone. Alongside your diet, get a gym membership or commit to some other fitness program. Regular exercise must be part of your dieting plan. Regular exercise will burn a greater amount of calories than you actually eat.
If you are attempting to lose weight you should always try to leave some food on your plate. Most parents make children eat everything when they are eating, and this can cause weight issues throughout their adult years. It’s perfectly acceptable to use a doggy bag for your leftovers. If you are unsure of what makes up a portion, consider purchasing a small kitchen scale for the purpose of measuring portions. Be aware of what you are eating and stop when you are full.
Cravings should not be avoided. Junk food is very good but is bad for you. When dieting, your cravings for these foods can go through the roof. Do your best not to give in, but don’t deny yourself either. You can choose some low-cal versions of your favorite snacks, but eat them sparingly.
Spending time with friends that are healthy can help you to change your lifestyle. These people can act as your role models as you move forward to your ideal weight. Healthy people can also share with you how they stay fit.
Working out can help you lose weight. Sex lowers your cravings for bad types of food. Sex is an exercise that most people don’t find boring compared to traditional exercise. It can be a fun way to work out throughout the week. This activity can take off up to 300 calories an hour in your effort to lose weight.
Planning your meals ahead of time can help you keep track of nutritional content and calories. Use a cooler or a thermos to keep your food at the proper temperature. Plan out your day so your meals are available for access at all times.
Choose to use whipped butter. Certain individuals simply refuse to eliminated butter from their diet. Some people enjoy how real butter tastes. Fortunately, you can still lose weight without eliminating it from your diet completely. Simply use whipped butter instead. It has half the calories.
If you take the tips in the article you just read then your weight loss goals can be taken care of quickly. Stay motivated and committed so that you can keep trying, even when it seems too difficult. Soon you will have the body you have always wanted.
When attempting to shed pounds, it is vital to keep note of what is being eaten. When dieters track their food intake, surveys have shown them to be more successful with their weight loss. In fact, they lose twice more than people who do not keep notes on what they are eating.
Tips On Reducing Belly Fat
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