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/.
Lot of folks attempt to lose weight. Many people are successful with weight loss. You can see them strutting their stuff at the pool or beach. There are other people who don’t stick with it and eventually give up. If you’re one of these “other” people, keep reading for some great tips.
If you discontinue the use of red meat in your diet you can lose weight. Red meat has tons of saturated fat which is bad for your body, especially your heart. Cut out red meat and go for meats with less fat, including chicken, turkey, and different kinds of seafood.
Discarding the yolk from your eggs and only using the white part will help promote your weight loss. 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.
Whole grains are a must in a diet plan that it meant to help you lose weight. You can determine which are the best whole grain choices by consulting a dietician or do some research to answer your own questions. Avoid grain products that are clearly marked as “enriched” or “refined.” It is quite popular for food processing companies to add whole grains in processed food products. Your mission is to find the products taste good to you and that fit into your lifestyle.
A good way to help maintain the proper weight is to not eat a few hours before you go to bed. Avoid eating before you go to sleep. Food gets stored in your fat cells when you do this. During the evening, try to do something productive such as exercising or reading.
For people who are trying to shed some pounds and love to eat chips, switch to the baked versions to reduce calories. Bakes potato chips contain a much lower fat content, which is great for your diet and health.
If you are planning on exercising, try to do it with a friend or family member. This helps you think of exercise as a fun social time rather than a chore. You’ll have fun encouraging your friend and sharing weight loss stories. It is a great way to connect with your friends and you will start to really enjoy exercising as you shed those pounds.
Many people make dinner the largest meal of the day; a better option is to focus on eating a large lunch and a more modest supper. If you usually eat a sandwich at lunchtime, try eating it at dinner instead. Because you burn a greater number of calories earlier in the day than at night, it only makes sense that you eat more throughout the day and not as much during the night.
Whole grain foods are a good addition to any weight loss diet. Contact a doctor about your options with eating whole grains, or you can research your questions online. Avoid purchasing food that has words like “enriched” or “refined” on the packaging. Products that are made with whole grains are often clearly labelled as such, which makes shopping for these foods simple.
Walking is an effective way to lose extra weight. It keeps your blood flowing and your appetite smaller. Walking for an hour will burn off about 500 calories.
Select leaner cuts of meat to improve your weight-loss diet. Replace some of your creamy, heavy sauces with a basic salsa mix or something light. These condiments add flavor and juiciness without a lot of calories. You can find chutneys in several different sweet, fruity flavors; they add a whole different flavor to your meats.
Just because you are trying to lose weight does not mean that you need to stop eating out at restaurants. Realize that portions at a restaurant are very large, more than you need. Ask the server to bring a take out container with the food so to that you can portion half of the entree into the container before you even begin eating. 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.
Food should not be the sole source of pleasure in your life. A lot of people like to cook, and eat what they make. It’s fine to find enjoyment in eating. Much fun can be had with food. It is important though to make sure you have other things in your life that are just as, if not more, important. Look for a new active hobby.
It is crucial that you record the calories you intake each day. In order to achieve this, one can count calories and determine the number of calories required each day. Once a person knows how many calories are needed, it will be easier to determine the optimal amount of food to be eaten.
To help your child reach a healthy weight, make sure he or she gets enough sleep each night. A child does most of his or her growing when sleeping; this burns plenty of calories. A normal child should sleep around eight hours each night. Tell your child about their growing body and the importance of sleep.
If you are working on a weight loss plan, you should try to weigh yourself every week. This will show your results. Keep track of all of your weight loss progress by writing in a notebook. Seeing your successes will keep you motivated and seeing an increase in weight will allow you to correct it before it goes too far.
Eating with someone else can help you to reduce the amount that you eat. If you eat alone, there’s nothing to focus on except your plate of food. This focus will cause you to eat more food rather than engaging in conversation and eating sporadically as you would if you were with a friend.
The struggle with weight is a story told by millions. Some succeed and gain tone and muscular bodies in the process. Others get discouraged and revert to their old physiques. Use these tips so you can lose weight and have the body you love.
Drinking soda is always a bad idea when you are on a diet. These drinks contain lots of sugar and carbs and will increase your cravings. Try choosing bottled water to reduce your thirst to stay healthy and slim.
Most people need a little assistance with losing weight. It might be difficult to determine what combination of techniques will work best for you. In this article, you will find several weight loss tips that have proven successful for many others trying to lose weight, just like you. Try them out, and use the ones that work for you.
You should look at other ways to lose weight besides working out. This is geared towards those who find exercise tedious or boring. Walk your dog, ride your bike or throw the football around to increase your enjoyment while engaging in activities. This is rewarding and won’t seem like work.
A good weight loss tip is to schedule your cardio before eating anything for breakfast. Experts have demonstrated that doing cardio before eating breakfast burns four times as many calories as doing it after eating.
Do not skip out on a meal if you want to lose weight. When you skip meals, you will be so hungry by the time you do eat that you may make poor food choices and overeat. While skipping a meal may seem simple mentally, it is not a healthy way to live.
For potato lovers, a great, nutritious substitute is to make mashed potatoes out of cauliflower. Steam cauliflower florets with a small amount of water in a covered sauce pan, and puree it once it is tender with vegetable or poultry broth. You will then have a nutritious dinnertime side dish with very few carbs.
Don’t overdo it on the caffeine. Caffeine tends to decrease your body’s metabolism, which then slows down the speed at which it can burn fat.
It is important to exercise when you are on a weight loss regimen. Go to the gym if you can find the time and afford it. You may also want to try jogging, Pilates or Tai Chi. Talk with your doctor before beginning a health program. You can do lots of exercises at your own home or during your day that will assist you in losing weight.
A smart way to lose some pounds is to drink a glass of milk prior to eating. Drinking milk before eating a meal will fill you up and, as a result, you will consume less food. Also, milk has a lot of calcium, which builds muscles and keeps bones strong.
Try taking multivitamins. When dieting, we often cut out a lot of foods that provide us with essential vitamins. Taking multivitamins corrects this problem and ensures you get all the vitamins you need.
Give yourself a reward every once in a while. If you have done well with sticking with your diet, give yourself a treat like a cookie or glass of wine. This allows you to enjoy a reward without feeling like you have failed. It just means that you are following your weight loss program. Bear in mind, it is possible to over-reward yourself. Be prudent. Your diet should become your lifestyle and not be a punishment.
Yogurt is the perfect food for people who want to lose weight. Yogurt offers weight loss benefits, but be sure to choose the low-fat, plain, or Greek varieties. You can use plain yogurt to create cucumber salads that incorporate a bit of pepper and salt. Plain yogurt tastes great with a few berries, nuts or even a teaspoon full of honey. You can get a great mix of calcium, protein and other nutrients in a low-fat, low-calorie snack.
When you begin a diet, establish goals that are realistic. Just like most other things, when your goals are not realistic, you are setting yourself up for failure. If you also try to drop a large amount of weight in an unrealistically short period of time, you are going to fail. Instead of setting such an unrealistic goal, give yourself more time and set a goal that you may be able to attain for that specific week. Take it one step at a time. Focus instead on losing smaller amounts of weight each week.
It is one thing to say, “I want to lose weight,” but it is another thing to actually drop the pounds. Just make today the day you start and move forward with your weight loss plan, you will be so glad you did. You will probably question yourself as to why it took so long to begin.
Do not make food a source of comfort. A lot of people like to cook, and eat what they make. This is OK. Food can be a lot of fun. It is important to have other interests so that food is not the only thing that brings you enjoyment. You should consider a new and active hobby.
While sitting down, flatten your belly. The primary muscle we need to strengthen to flatten our abdomen is called the transversus abdominis. You can exercise it by pulling your belly button as in far as possible, and hold it there while taking a few deep breaths.
Utilize leftovers as an excellent weight loss strategy. If you cook up a delicious, healthy dinner, cook a little more so that you can eat it the next day. For example, put leftover chicken salad onto a pita for the next day’s lunch. This gives you a quick lunch without needing to plan.
Keeping your weight healthy is a task that you should monitor as long as you live. However, it does not need to be stressful. Read on for some ways to get your weight under control and keep it that way. These tips will help you feel more confident about yourself.
Watch out for certain products which claim they can provide you miracle results or results that are guaranteed. Your only guarantee when it comes to weight loss is that the more work you put in, the more weight you will lose. No simple solution exists.
When you achieve any of your weight-loss goals, you should celebrate the accomplishment. Buy a treat or have a massage; do something to reward yourself. You will be more likely to stick to your goals if you embrace this technique.
You can ease into your weight loss program by slowly reducing your calorie intake each day. It is always a good idea to cut at least five hundred calories from your daily diet.
Keep a journal for weight loss that you use daily to detail your intake of calories. This can help you make healthier food choices, and maybe even eat less. Exercise is definitely very important, but a healthy diet really improves your chances of success at weight loss.
Staying busy is a good way to lose some weight because it will keep your mind off of food. When we sit idly, our minds often wander to foods, which we then crave because we have nothing better to do. If you keep yourself busy, this shouldn’t happen.
Choosing not to eat red meat is a good dieting step to take. Cholesterol and saturated fat are horrible for your heart, and red meat has a lot of both. Eat leaner meats like turkey, chicken, and fish instead of those red meats.
A smart way to lose some pounds is to drink a glass of milk prior to eating. It will fill you up and prevent you from eating too many calories. Calcium, which helps bones stay strong and build muscle, is found in milk.
Drinking water is a common weight loss tip. If you want the best weight loss benefits possible from drinking water, drink water that is as cold as you can tolerate. When a person drinks very cold water the body has to work harder to bring its temperature back up, which speeds up the metabolism.
A lean cut of meat helps to lose weight. Instead of choosing cream-based sauces that are high in fat, or meat sauces that are high in sugar, complement your dishes with a tangy salsa or a flavorful chutney. This can make even dry, tasteless meat seem juicy and flavorful. Adding sauces to flavor your meat does not necessarily mean having to pack on unneeded calories either.
If you have hit a plateau in your weight loss, you might want to increase the intensity of your workout program. Eventually, your body is going to get used to your current workouts. If you continue to do the same workouts, your body will not change like it did during the beginning.
Cravings can be dangerous to your diet, but pay attention to what your body is asking for. Junk foods like chips and ice cream taste so good. Cravings for unhealthy foods like these can kick into overdrive when you are on a diet. Do your best not to give in, but don’t deny yourself either. You can ease the craving with a low calorie substitute that will satisfy you and enable you to stay on track.
Eat with others when possible; this ensures you eat less. When eating alone, we typically eat more because our food becomes our sole focus.
It is important to eat at the same time each day. By doing this, you know when it’s time for your next meal, so you won’t be thinking as much about snacking if you know it’s almost mealtime. Also, eat your snacks around the same time, too. Making a schedule will help you eat less by avoiding unnecessary snacks.
Find things to enjoy other than food. Most people enjoy cooking and eating. That’s not a problem. Food is quite tasty. It’s important that you have other things which you enjoy even more. Find new activities and hobbies so you can be more active and spend more time outside.
Many times people who are on a diet mistakenly hide it from their friends and family. Having others know about your goals can keep you encouraged and motivated. They can also be of help by not tempting you with offers of anything you should not be having.
Flex your back and ab muscles as long as you can. After trying this for awhile, take a break and start again. This increases your posture and keeps your body strong throughout the day.
A great way to increase your motivation and get yourself in shape is to include a workout buddy who has goals that are the same as you. Someone who cares for you is a great motivational tactic to get your best results. You can be a source of support and a motivator to each other, while figuring out what works and what doesn’t in terms of losing weight.
You are not alone in your weight loss journey. See if anybody in your life, such as friends or family want to lose weight also, if not join an online support group or community-based program. You could also look for a fitness partner to whom you could be mutually accountable.
Green tea consumption has been shown to help fight fat and encourage weight loss. Green tea that is naturally brewed, is, after water, the world’s healthiest beverage. You will help yourself on your weight loss journey.
Hair loss can be an embarrassing ordeal that thousands of men and women face each year due to genetic or other conditions. Fortunately, there are ways to prevent hair loss and even help you grow more hair. This article can show you how.
Whole grains are an important part of a healthy weight loss program. A dietician can help you learn to make the right choices, or you can do your own research. The most important thing to look for when dieting is if food contains refined or enriched flours or sugars. These flours are the furthest from the natural source and are very unhealthy. Most companies have whole grains listed on their packaging making these products easier to find in the stores.
A great tip to shed some pounds is to do cardiovascular exercises when you wake up in the morning before you have breakfast. Studies show that cardio results in more calorie burning when done early on.
You should always exercise with any weight loss plan. Become a member of a gym if your time and finances allow. Some other ideas are jogging, walking and Pilates. Be sure to consult a physician before starting a new exercise program to make sure you have no underlying health problems. There are many exercises that you can do at home or work.
Enlist the help of a friend. This will make your exercising feel like socializing and less like work. You two can encourage one another and keep each other motivated. You will be enjoying your company so much that you will look forward to exercising, which will lead to losing those pounds.
Share your meal with a companion, and you will probably eat less. Eating alone, we pay close attention to cleaning our plate.
Walnuts are a good food for those who want to lose weight. It was found in one study that including walnuts in their morning meals made people feel fuller than those who more traditional breakfast fare. A handful of walnuts also makes a good, protein-packed snack in between meals.
Regular sex can help you lose weight. Sex can reduce your food cravings. It is also a great workout. Done correctly, sex can consume as much as 150 calories in thirty minutes.
If you are trying to lose weight, a pedometer is a great way to help you reach your goals. These devices measure the number of steps you take. If you are walking for exercise and weight loss you can use a pedometer to count your steps. Pedometers are helpful because they provide guidelines as to how much you have to walk to lose a certain number of calories if you are a particular weight. However, you need to take a lot of steps to reach the suggested number of 10,000 per day. Aim for no less than 10,000 steps each day. If you walk less than that, try walking more.
Try to reward yourself for staying true to your diet for extra motivation. Go out to see a movie, buy a small gift, or buy some new clothing. To help show off that new you, head to the mall and purchase some clothes that will show off your new slimmer body as this will do a lot for your self-esteem and make you feel really good.
Don’t keep your weight loss attempt a secret. Friends and family help you stay motivated and can be encouraging on your journey to weight loss. They will also avoid tempting you with food or drinks you like.
Try eating a larger meals at home prior to going to parties and events when on a diet. You will be less likely to overeat unhealthy hors d’oeuvres and party foods at the event. Try drinking wine instead of beer or calorie-dense mixed drinks.
As stated before, without knowing about the methods available, achieving weight loss can be a difficult process. You don’t simply have to accept the loss of your hair. Taking an aggressive approach before your hair loss becomes a problem can keep this embarrassing trait from getting out of control.
When you get home from the grocery store, split the food into containers. This way, your food is already set in the right portion sizes when you go to prepare it. Use plastic bags and other plastic containers to store the pre-measured food. If your food is portioned out, you’ll be less tempted to overeat.
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