How To Reduce Belly Fat

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.

how to reduce belly fat

BEST Formula

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.

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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.

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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

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!

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Learn The Correct Ways To Lose Weight

Losing weight requires lots of willpower and hard work. Use the guidelines you’ve just read to get the most from your weight loss program. While every trick discussed here may not suit your lifestyle, you are sure to find some that you can put to use right away.

Weight loss requires some sacrifice, but you do not need to sacrifice taste. In years past, weight-loss foods tasted awful. However, new sweeteners which are low calorie make weight loss food more palatable. This is the right way to eat if you really enjoy food and want to keep eating delicious meals and snacks while on a weight loss plan.

TIP! In order to keep the weight off, avoid eating before bedtime. Avoid eating just before bedtime.

Be active to lose weight. Doing simple activities such as going out for a ride on your bike or a walk, you will burn more calories than just watching television from your couch. Increasing your activity is easy to do if you swap out some TV time.

Eat a bowl of salad before your meals. Salad has a ton of fiber which makes you feel full. The danger zone with salad is the choice of salad dressing and the amount you use because the wrong chose packs in added fats and sugars.

It is important to exercise when you are on a weight loss regimen. If you have some money and the time, consider joining a gym. Tai Chi, Pilates, walking or jogging are other alternatives for you to consider. Talk to your doctor before you begin any exercise program, especially if you have health issues. If you don’t have time to get to a gym, purchase exercise DVDs so that you can work out in the comfort of your own house.

TIP! A multivitamin may assist you in your weight loss endeavors. Many of the foods that are eliminated while on a diet contain vitamins our bodies need.

Weight loss works best for people who figure out the best things for themselves and their body. If you like to rise early in the morning, have your alarm wake you up earlier so you can exercise in the morning. People that prefer to keep late hours should exercise at night. This will help you maintain consistency, because if you dislike early mornings, you will not want to work out and exercise.

For people who are trying to shed some pounds and love to eat chips, switch to the baked versions to reduce calories. They offer a lot less fat and calories and taste great.

Cardiovascular exercise is a great way for you to maximize your weight loss. Cardio can include anything from running and biking to walking. You will burn the most fat when you elevate your heart rate and keep it elevated for at least 15 minutes. It is optimal to run or ride the bike for at least two or three hours per week.

TIP! A great tip in losing weight is to keep yourself busy so you will not have a lot of time thinking of food. When you have nothing to do, you think about eating food and crave a snack, just because it’s an activity to do.

Cravings can be dangerous to your diet, but pay attention to what your body is asking for. Junk food is very good but is bad for you. When you are dieting, craving these types of foods can seriously hamper your best efforts. Do your best not to give in, but don’t deny yourself either. Instead, get rid of the craving entirely with a low-calorie alternative.

A large part of losing weight is knowing how to document caloric intake for the day. In order to achieve this, one can count calories and determine the number of calories required each day. Eating the right calories you will know how much to consume.

Learn techniques to handle the stress in your life. If you feel anxious or upset, you are more likely to hang onto fat and calories. Perhaps you know that stress will go away, but your body believes everything is on red-alert! Staying calm and avoiding stressful situations will help you lose weight.

TIP! Finding effective methods for stress relief can also aid in your weight loss goals. When you’re too stressed you will be too tempted to consume foods that aren’t good for you.

A simple and effective tool for weight loss is a pedometer. Pedometers measure the amount of steps you take. This will help make sure that you are walking the proper amount. Aim to walk no less then 10,000 steps each day. If you find yourself falling short of that amount, find ways to incorporate more walking into your daily routine.

Make sure you’re getting proper nutrition while you’re dieting. Do not be fooled into by a package that says low fat but has no nutritional value. Although you may shed pounds, you are not doing anything to improve your long-term health.

Setting realistic goals is very important before starting a weight loss program. Always have a goal that is attainable to reduce the chance for failure. If you want to shed 20lbs but are only giving yourself a month to do, then you are not giving yourself enough time to reach this goal and you will mostly fail. Instead, break your goal into smaller chunks and have weekly goals that you can achieve. Avoid focusing on your big end goal. Focus instead on losing smaller amounts of weight each week.

TIP! You should steer clear of the notion that you are on a “diet”. Losing weight and keeping it off is about changing your lifestyle permanently, not dieting for a short time.

Having a large amount of muscle can assist you in burning calories. The greater your muscle mass, the greater your benefit from all of your physical activities. Work out and do strength training a few times during the week.

If you’re trying to shed the pounds, it’s important you keep track of your calories. If you track calories, it will be easy to see how much you’re consuming. The best way to lose weight is to burn more calories than you take in. Keep track of your calorie intake and the estimated number of calories you burn.

Avocados are a wonderful weight loss food. They contain lots of fat, but it is good, unsaturated fat. In addition, avocados have a smooth, creamy texture that is a pleasant alternative for those who are reducing their intake of meat and other foods containing unhealthy fats. Consider a vegetable taco that has avocado as a healthy alternative during the day.

TIP! When losing weight, you must keep from comparing your efforts to others. People lose weight at different paces.

As each person’s body is unique, each person will respond to eating changes in their own individual way. Your specific situation will determine what is most effective in helping you lose weight. It may be a difficult road to reach your goals, but with persistence and hard work, you will achieve them.

Tips On How To Make A Big Impact In Your Weight Loss Goals

It’s high time you changed your ways! The excess weight you are carrying bothers you more than ever. It’s on your mind all of the time and it putting stress on your joints, along with costing you money in lots of new clothes. In order to turn this situation around, read on for some weight loss tips.

An easy way to start losing some weight is to have a salad before you eat dinner. Salads have a lot of fiber in them and that help you to feel full without taking in too many calories. The danger zone with salad is the choice of salad dressing and the amount you use because the wrong chose packs in added fats and sugars.

TIP! While losing weight involves sacrifice, you do not to have to give up good-tasting foods. In the past, weight loss food tended to be tasteless.

Jotting down a record of your daily calorie intake can help with weight loss. When you see the calories you’ve consumed on paper, you’ll want to not only eat less, but you’ll eat better food based on your newly-informed decisions. Eating healthy goes hand in hand with exercise to shed pounds.

Take a hike outside if you desire to lose weight. You will commune with nature while burning lots of calories. If the hike is difficult, you will burn additional calories.

Hypnosis is a technique that may help some people to lose weight. After going through hypnosis, you will be more willing to make changes to your life and this could include your diet and activity level.

TIP! When you know what is and what isn’t good for your body, you have a higher chance of successful weight loss. If you are someone who functions better in the morning, then get up earlier and do some exercise.

Do not buy overly tempting junk foods foods and put them in the house. If they aren’t in your house then there will not be a temptation to eat these items whenever your in the kitchen. The second part of this strategy is to replace that sweet and salty food with healthy options. For example, have fruits and vegetables ready to eat so you can grab something healthy when you feel like a snack.

A person trying to lose weight should travel using other means than automobile. Things like biking, rollerblading, walking and running are all excellent ways to burn calories. Those calories that can accumulate during the day are stored in the body. Burning off these calories with daily exercise, such as a nice walk, prevents this from happening.

If you cheat, it’s okay! You aren’t trying to be perfect here. Small splurges are okay as long as you are dedicated to working them off. If you cannot fit in an extra workout, do not stress. Dwelling on negativity takes your mind off your goal. Keep going!

TIP! Stop trying to put a stop to your habits that cause you to gain weight, instead, create new habits that will help you lose weight. Making positive changes in your diet is a great way to make sure the diet sticks.

Try to prevent eating anything a few hours before you go to bed. When you eat food at night, it will sit in your stomach and turn into fat. Instead of snacking in the evenings, get out and get active; go for a walk or bike ride to get moving and get away from the fridge.

Try eating your largest meal at lunch-time instead of later in the day. If you have a small meal at lunchtime, have a dinner-sized meal instead. Your body requires far more calories as fuel during the afternoon than during evening hours. From a nutritional standpoint, it makes sense to boost your food intake in the daytime.

If you have a mathematical mind, weight loss is really just an equation. A pound of human fat has around thirty five hundred calories in it. Therefore, if you would like to drop a pound from your body, you just need to consume 3500 calories less than you use. Try using 500 calorie increments, burning 500 more calories than you eat. This can help you lose a pound a week.

TIP! Allow yourself a small amount of your favorite treat from time to time. This adds up to a lot more weight loss success than constant denial.

You can lose weight by associating with those who enjoy physical activity. By surrounding yourself with active people, you are more prone to be active as well. Someone who is a couch potato might have a negative influence on you.

Use the stairs when you can. Whether it’s just a floor or a few floors, don’t take an elevator. It might seem a small thing, but it makes for a great workout. This is healthy and will help you lose weight. When you get used to doing this, you may even want to start running up them!

While you are grocery shopping, load up your cart with foods from aisles along the outer perimeter of the store. Fruits, vegetables, meats, and other fresh deli goods are nutritious and can be found here. Highly processed food items, sweet treats and salt-filled snacks that have little in the way of real nutrients, are often found on th4e inside aisles. Avoid the aisles that have these foods and you avoid temptation.

Smaller Plate

A smaller plate can help you to eat a little less. People tend to eat everything on their plate more often than not. Using a smaller plate with less food on it will make the plate visually full and therefore help you feel satisfied with your portion size.

Omelets are healthy options for breakfast. Include fresh vegetables and lean cuts of meat into your omelet in order to add protein and nutrients. Because an omelet like this will be rich in fiber, it’ll leave you feeling full. It’ll help you to eat a smaller portion, and will mean you don’t need a pre-afternoon snack.

TIP! If you want to lose weight, give extra scrutiny to high-calorie foods. One way to do this might be to take a small sample of a sinful dessert, but fill the remainder of the plate with something healthy such as sliced fruits.

Remember not to compare your weight loss journey with that of anyone else. Everyone has to work on weight loss at a different pace. Some people are able to lose weight fast. Others take a while. The difference is insignificant. Stay on track with your goals, and you will lose the weight you desire.

Do not use a fork as you would use a shovel. When you are eating, take moderate size bites until you are full and then stop. If you eat too quickly, you are probably going to consume more because the food is going in faster than your stomach can send signals that it is already full. Losing weightis not that hard, but it does require a bit of know-how.

Request your dressing to be included in a dish on the side if you order a salad at a restaurant. If you do this, you will not eat as much dressing as you would have if it was mixed with the salad. Rather than pouring dressing all over your salad, use your fork to just dip a little onto the bite you are going to eath. You’ll be thankful that you cut back when you lose those extra pounds.

Weight Loss

You have probably heard this before, but it bears repeating, dieting should be combined with an exercise program. Weight loss is caused when you burn more calories than you take in. Exercise will accelerate your weight loss even if you do not severely limit food intake. Cardio workouts such as running or bicycling are excellent activities that burn calories. The addition of resistance training to your regimen will increase your metabolism at the same time as building muscle.

If you want to lose weight, add exercise to your daily routine. Strength training or aerobic exercise is easy to add into your daily activities regardless of how busy of a schedule you may have. Try doing a few push ups or sit ups while you are making dinner, for instance.

TIP! If you want to lose weight, make sure you don’t miss breakfast. Some people mistakenly think that skipping breakfast saves calories and helps the pounds come off more quickly.

You’ve finally resolved to put your life of obesity behind you and start anew. You have acknowledged that excess weight is creating hazards for your health along with your finances. Hopefully, the information laid out here is going to help you lose weight.

Change Your Lifestyle To Lose Weight For Good!

Losing weight may seem overwhelming, especially if you need to lose more than a few pounds. That said, it’s not necessarily as difficult as it seems at first blush. The following tips will show you how to achieve your weight loss goals.

An excellent way to lose weight is to drink coffee. A lot of people drink their coffee every day, yet they are not aware of the wonderful properties it has that make it a good workout partner. Coffee gives energy and also boosts metabolism.

Try reducing your calorie consumption to lose weight effectively. A good technique is to lower your caloric intake by 500 calories.

If you like chips and want to continue eating them throughout your diet, consider the baked chips. Baked potato chips don’t taste too different from fried chips but are far healthier–some brands have 30 percent less calories and fat!

Get outside and go walking for exercise. This will allow you to enjoy nature, and will help you burn a great deal of calories. The tougher your hike, the greater number of calories you can burn.

TIP! You can join a weight loss organization to help you lose weight. There are people in these organizations that can help give you support, and they also have lots of resources that can help you, such as sending meals to your home.

When exercise is fun, you will stick with it and increase your chances of success. Exercise is an important element of any weight-loss plan, but it is often hard to stay motivated to do it regularly. Find things you enjoy, interactive video games, a walk in the park or playing a game with friends.

When attempting to shed extra pounds, aim to lose about a pound a week. Any more than a pound each week is too fast. Rapid weight loss is unhealthy and increases the likelihood of regaining the weight.

Your weight loss program will be more effective if you choose exercise you enjoy and find delicious ways to prepare healthy meals. If you are more of a morning person, get up a little earlier and exercise when you first get out of bed. For night owls, try doing evening workouts. If you dislike getting up, you will not wake up earlier.

Eating Late

Avoiding eating late at night will stop the weight gain. Eating late makes you gain pounds as your body can’t burn the calories properly. You’ll find your weight loss increases when you eat dinner earlier and stop snacking at night.

Be sure what that your footwear is comfortable when you workout. You will be working hard, and you don’t want to risk getting a blister or hurting your foot in some way. They need not be expensive or endorsed by a sports superstar, just smart shoes that fit well and feel good.

TIP! Stress should be avoided in your life. During times of stress, it can be tempting to eat poorly.

Always make sure you are getting enough sleep. You should get at least 8 hours of sleep every night. Staying awake can just hurt your chances to lose weight. Your metabolism needs some sleep to balance itself; if you do not sleep enough, your body will store fat to compensate.

Try running on the beach to lose weight. Running along the beach is tougher than on grass or concrete because the sand adds resistance.

Many times, people who are beginning a weight loss plan mistakenly hide it from others. Telling them gives you a system of motivation and encouragement. It will also make them less likely to sabotage your efforts by offering foods that aren’t part of your diet.

TIP! Try to eliminate the word “diet” from your vocabulary. Tell friends you are trying to eat better or get healthier, but the “D” word can make you feel that eating well is negative and restricting.

Try eating pasta that is whole wheat. If you’re trying to lose some pounds, you may think you should skip pasta altogether. Instead, consider using whole wheat noodles in your pasta dishes. Noodles made of whole wheat are great for your health. You will also find that they are more filling than their alternatives.

Instead of eating unhealthy mayonnaise go for mustard. Although mayonnaise is delicious, only one teaspoon of this contains lots of fat and excess calories. The next time you make a sandwich, save calories by using mustard instead. Cut out calories by never eating mayo again.

It’s easier to talk about weight loss than it is to achieve it. Just make this very day your starting point and move on from there. You are sure to wonder what took you so long to begin.

TIP! Try talking with your spouse or partner as much as you can at meals. This can slow down your food intake, allowing your body time to feel full, instead of over-eating.

To satisfy your dessert cravings without eating unhealthily, consider a type of cake that is somewhat light, such as angel food cake. You can’t usually just ignore a craving for sweets. Certain types of cake, such as angel food cake, have very little substance. These cake varieties have a much lower caloric value.

Make sure that you refrain from eating at least two hours before bedtime. Eat your last meal no less than two hours before going to bed. If you must eat something, choose vegetables and water. You can’t help it if you’re hungry, so don’t torture yourself about it. But learn how to prioritize how late you eat dinner, and what types of snacks you eat prior to going to bed. You are more likely to store fat when your body is not active.

Never drink soda if you can avoid it. These drinks contain lots of sugar and carbs and will increase your cravings. Water is the best choice to keep you hydrated and to benefit your lifestyle.

TIP! When you think you are feeling hungry, try waiting for about twenty minutes or so before you eat something. Your body can feel hungry when it is simply bored or thirsty.

Use these tips to get you started on your weight loss journey. Don’t get discouraged if the pounds don’t start dropping immediately. The key is to stay diligent. If you stick with your plan, you will lose weight.

Weight Loss: A Matter Of Know-How

There are multiple factors involved with weight loss. To begin with, goals like having a target weight you want to achieve can help. The next thing to do is limit the number of calories you consume and schedule exercise. Many tools and methods await you. Continue reading to find out more.

Keeping track of your caloric intake each meal and day is a good idea. When you can remove a fatty food, do so. In addition, when it comes to fatty foods, you can substitute foods with fewer calories and fats.

When you want to lose weight, it is extremely helpful to keep a log of the number of calories you take in daily. Cut out fatty foods where you can. Many fatty foods can be replaced with lower calorie foods that are just as tasty.

TIP! A good way to shed some pounds is to join a weight loss club. They have supportive staff members and resources like home food delivery.

Try to find a low-calorie substitute of the foods you like the best. A lot of people stop dieting because they feel deprived of their favorite things. Instead of eliminating your favorite foods, eat the reduced-calorie or reduced-fat versions of them. This way you still get to eat your treats, but they are much better for you and do not get into the way of your weight loss.

Eating salad before each meal will help you lose weight. Salads tend to offer a large amount of fiber of that can provide satiety without unnecessary calories. Don’t put too much cheese or dressing on a salad because that adds fat which is what you’re trying to stay away from.

Weight loss will work better for those that know what works best for them and their body. If you are someone who functions better in the morning, then get up earlier and do some exercise. On the other hand, if you prefer to be up at night, do your workouts then. If you abhor getting up in the morning, it will be even more difficult to get up when you know you have to exercise first thing.

It is still possible to stay true to your diet plan when at the office or family parties. Eat fruits and vegetables first, and then see if you need to eat anything containing more calories. This way you can still enjoy the party and have a good time without compromising your weight. Don’t make a big deal about your diet while at the party; just work around it.

Weight Loss

Taking your lunches with you can be a big help with your weight loss efforts. By choosing to bring your lunch to work, you determine how much, and what type, of food you pack. If you want to lose weight and keep your weight loss schedule on track, then portion control is important.

Make sure that you have many sources of enjoyment in your life, not just food. Some really like to cook and even more people like to eat. That is fine. Much fun can be had with food. It’s important that you have other things which you enjoy even more. Look for a new active hobby.

For some people, hypnosis has proven itself to be a useful way to lose weight. It may sound a little out there, but hypnosis can actually be beneficial in aiding any type of lifestyle change.

TIP! Watch how many calories you are ingesting if you want to lose weight. You can’t lose weight if you consume a greater amount of calories than you burn.

If you are concerned with calories, then consider your alcohol intake. There are quite a few calories in alcoholic beverages, and if you switch to a diet drink, it will be better for you. Also, alcohol can impact your judgement and tempt you to make poor food choices.

Regular sex can be a helpful weight loss tool. In fact, sex keeps your cravings for junk food at a minimum. It can help you to burn calories and give you a great workout as well. In fact, sex could burn about 150 calories in a 30 minute time frame if done properly.

There are many people who try and hide the fact that they are starting a weight loss plan. Since you friends and family know your goals, they will help you meet them. They may also watch anything they offer you, in terms of food and beverages.

Exercise regularly to lose weight. If you’ve got the money and time, sign up for a gym membership. Swimming, tennis, rowing, aerobics and jogging are great activities for weight loss. Talk with your doctor prior to beginning any program if there is a chance you have any heath problems. If you don’t have time to get to a gym, purchase exercise DVDs so that you can work out in the comfort of your own house.

TIP! Finding effective methods for stress relief can also aid in your weight loss goals. Stress and anxiety puts you in a very vulnerable situation while dieting.

Never give up when it comes to the battle of the bulge. When you first start out, it may appear to be impossible. As you begin to make progress in your weight loss goals, you will realize that the effort you put in each day is well worth the struggle. Keep your mind focused on achieving your goals to help you lose that weight!