Exercise
Weight Loss
Calculators
Food
Terms
Other
     |
Lose Belly FatMany people believe that to lose belly fat, you must do 100 abdominal exercises or do 500 crunches each day. Although these will help build and strengthen your abdominal muscles, they have nothing to do with losing belly fat.You may be thinking that “she’s crazy; of course I have to do the best ab exercises to get a flat stomach”. The fact is that building and toning your stomach will do very little to help you lose belly fat. How to Rid the Fat To start reducing your belly fat, you must do two simple things; 1) start eating healthy and 2) do aerobic exercises. Additionally, you should also reduce stress and get a good night’s sleep. Now you’re asking yourself, “What does this have to do with losing belly fat”. Well, if you want the ultimate flat stomach, then you have to reduce the fat that surrounds your abdominal muscles. In order to reduce fat, you must eat the right foods and do aerobic exercises.  Click Here! To learn more about how to melt the fat. Eating Healthy  Although there are claims that certain foods
will melt away the fat,
the truth is no certain foods have the magic to reduce fat.
But if you start eating healthy and consume fewer calories
than you
burn, then you will begin to lose fat. Just to clarify, you will not automatically lose belly fat first. Your genetics is what determines where you will shed fat first. But don’t be discouraged, as you continue to lose fat you will eventually lose fat everywhere, including your belly. Whether you are trying to lose weight or just lose belly fat, the foods you select can play an important role. Try to minimize the amount of calories from sugars and fats. Also select whole grain foods and skim milk. And don’t forget to add veggies and fruits to your healthy diet. You may want to check out these metabolism booster foods to add to your healthy menu. Also, there is also a great e-book called “Burn the Fat, Feed the Muscle”. I purchased this book about 3 years ago and refer to the A B C food list often. Aerobic Exercise to Lose Belly Fat One of the best benefits to exercise is burning calories and fat. Aerobic exercises are the best way to get the higher calorie and fat burn from your exercise efforts. You should aim to get 30 minutes of aerobic exercise at least 3 times a week, more if you really want to lose belly fat faster. Your aerobic exercise could be something you enjoy like dancing, jogging, water aerobics or just walking for exercise. If you are just starting an aerobic exercise routine, start our slowly and remember to stay within your target heart rate zone. Try these weight loss workout example weekly routine. There's an example for beginners and intermediate level and they include both aerobics and strength training exercises. Reduce Stress to Lose Belly Fat Stress can cause many different health related issues from high blood pressure to chronic heart diseases. But stress also is a main cause to weight gain and increased body fat. When a person is stressed, the body prepares itself to either fight or get the heck out of there. This “fight or flight” response is your body’s way of protecting itself in stressful situations. What happens when you are stressed is your body releases adrenaline, cortisol and insulin. What doe’s this mean to you? Well, the increase in cortisol can cause you to feel hungry and can increase fat production. This extra fat generally settles in your stomach, creating more belly fat. The extra insulin can also cause higher levels of fat as too much insulin sends a signal to your body to start storing fat. Another great benefit of exercising is to reduce stress. So by adding aerobic exercises to your weekly routine you are not only reducing stress, but you are losing belly fat. Be sure to read about all the benefits to exercise. Get More Sleep to Lose Belly Fat Getting more sleep can help in a couple of ways to help you lose the fat. One, when you are more rested you are able to exercise at a more intense level and/or can exercise for a longer period of time. And now that you know you need aerobic exercises to lose belly fat, you want to make sure you are well rested and up for the challenge. Secondly, studies have shown that those who get less than four hours of sleep per night are 70% more likely to be overweight or obese. Lack of enough sleep lowers leptin, which is a protein that helps suppress appetite and tells the brain when you are full. Also, lack of sleep can impact the production of insulin, which is needed to regulate the blood sugar level. If you have already read my “Metabolism Booster Foods”, then you know that too much insulin in your system can cause your body to store foods as fat. Abs Exercises Although doing abdominal exercises does not reduce your belly fat, it will help strengthen and tone these muscles. So, once you have reached your goal to lose the fat, you will have toned abdominal muscles. There are many abs exercises; in fact there are probably at least 100 abdominal exercises. This does not mean you have to do all 100, but just pick some that will strengthen and tone all the abs muscles. Visit the abdominal exercises page to see a list and links to instructions and illustrations on many common ab exercises. In addition to the helpful articles mentioned above, you can also use these free weight loss tools to help you lose belly fat and to help you track your progress. There are calculators such as the target heart rate calculator, a weight loss calculator and even a free printable weight loss journal. Here's
a great e-book on what it really takes to get six pack abs. This
e-book has sample meals, ab exercises and really explains what it takes
to flatten your stomach and get six pack abs. Click Here! to learn more.
 Additional articles Weight Loss Plateaus Is your weight scale stuck in the same spot? Don't get frustrated. Instead push past the weight loss plateau with these tips. Fat Burning Foods Flatten your stomach through exercise and these fat burning foods. Use these foods to build a weight loss meal plan. Exercise
4 Weight Loss 2 Achieve Fitness and Health
|
