7 Simple Ways to Lose Belly Fat in Just 21 Days

Follow these 7 simple ways to lose Stomach fat now -

1) Reduce high calorie foods

Stomach fat is stored energy.

One of the necessary ways to lose Stomach fat is to burn more calories than you are taking in.

To do that, you need to get away from 'bad' processed foods that are high in fat and low in nutrition.

Examples of bad foods are soft drinks, fast food, snacks, beer and take away meals.

Instead look at unprocessed, fiber rich foods, such as fruits, vegetables, and whole-grains.

Why fiber?

Fiber improves both our blood sugar levels and bowel functions.

2) Cut Out Bad Carbs

We need Carbohydrates, but it is one of the most confusing part of our diet - some are very good for you, and some are not.

Fruits, vegetables, grains, soft drinks, donuts, or a bowl of corn flakes are all source of carbo - but not all of them are good for you.

The best way to classify the difference between good and bad carb is - "good" unrefined and "bad" refined (processed) carbs.

White rice, white bread, pasta made from white flour, all processed foods(cakes, biscuits etc), sugary cereals,
drinks and sugar are all examples of refined carbs.

The one thing to remember - "refined" food are processed carbs where all the beneficial natural nutrients have been stripped away.

The bran, the fiber, and most of the healthy nutrients have been lost, leaving a bland, white, longer-lasting and shelf-stable product.

So, the best way to lose stomach fat - cut out the bad carbs, and eat more good carbs.

3) Decrease Alcohol

Alcohol has no nutritional values.

If you do not burn off the calories from the alcohol, it will be stored as body fat.

4) Burn Belly Fat

Not only is stomach fat unhealthy, it increases your risk of heart disease, diabetes and cancer.

One of the best ways to lose stomach fat is to exercise!

Exercises described in The Truth about Six Pack Abs will give you great ways to lose stomach fat - making it easier to lose weight around the waist.

5) Avoid Late Night Snacking

Late night snacking is one you should avoid.

Most people go straight to bed after a late night meal because they are tired.


This results in high blood sugar levels with no energy spent.

As a result, the excess sugar is quickly converted to fat and stored in the body!

6) Eat Power Foods to Lose Stomach Fat

You don't have to starve yourself to lose weight.

Another way to lose stomach fat is to eat more lean protein, healthy fats and unrefined
foods.

Power Foods you should include in the diet are non salted almonds and other nuts, eggs, berries, extra Protein Whey powder, unflavored oatmeal, Fat free or low fat milk, spinach and other vegetables.

7) Quit Smoking

Not only does it increase your chance of cancer, it increase your abdominal weight gain and raises blood sugar level
by stimulating your stress response.

So quit smoking now.

There are many more ways to lose stomach fat, but if you follow the 7 guidelines above - you will lose stomach fat.

The key to a flatter stomach is dropping the body fat level with a healthy diet and regular exercise.

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Five Fitness Tips That Every Woman Should Know

Women, unlike men face specific issues when it comes to fitness. From muffin tops to bulging lower abdomens to back wings to flabby arms, women have various body issues that they need to battle out. This is why women and men have different fitness routines because they have different problems to address. So for the women out there, let me share to you some health tips that you should know and incorporate to your fitness routines.

1. Good pacing and consistency is the key. Don't feel bad if you think you're not doing enough. There may be times that your schedule won't allow you to workout, don't worry too much about that. What's important is that you are committed and consistent to whatever fitness program you are into. Working out twice a week is fine as long as you do it regularly.

2. Take note of the goals that you've achieved. Focus on your fitness successes. If your goal is to lose weight, take note of how many pounds you lose, let's say, in a week. Focus on what you've achieved and use that as a new starting point until you reach your target weight.

3. Don't focus on just one type of exercise. Many women start their fitness routines with cardio exercises. While there is nothing wrong about that, it is best to mix up your routine from time to time. In one workout session make sure to have a combination of strength, cardio and flexibility exercises to get good results. This also prevents you from hitting a plateau so your workouts will always be effective.

4. Don't overexercise. If you think that you'll lose more weight if you workout for extended periods of time, then you're wrong. Unknown to many, working out for hours won't give any beneficial effect to your body. As a matter of fact, one hour at a time is enough to have an efficient workout. Exercising over extended periods of time can actually cause more harm to your body. It'll just strain your muscles and cause extreme fatigue.

5. Keep an eye on your heart rate. Many women tend to overlook their heart rate when working out. Ideally, women should workout at 75 to 85 percent of their maximum heart rate. If your heart rate is too low, then it means you are not working to your full potential. High heart rate, on the other hand, means that you are pushing yourself to a dangerous level.

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

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4 Key Habits to Weight Loss

Weight Loss is only good when it is done in a healthy way and best when it is sustainable long-term. The creation of beneficial habits is key to a healthy lifestyle and key to creating sustainable weight loss. Following these 5 key habits for optimal weight loss:

1. Exercise The "fat burning jog" is a great way to increase your endurance and lose weight. The aim is not to jog until you drop; it is to increase your heart rate to an optimal fat burning rate for at least 30 minutes, at least 4 times a week. This jog is just faster than a brisk walk, you will need good jogging shoes and a heart monitor that can be purchase at most sports stores. There are numerous ways to calculate the optimal heart rate; the following is just one of them. The range in which you will need to keep your heart rate at is "170 minus your age" to "180 minus your age". So, if you are 40 years old, your range would be 130 to 140. Add 10 to the range if you have good fitness. Just remember, take action first and start jogging (or even walking) and then settle into a rate that is comfortable for you.


2. Nutrition Different body types and cultures eat differently, but as a rule of thumb the body needs nutrition from a variety of sources such as fruit, vegetables, seeds and beans. Remember the closer these foods are to living, the more life you will have. This means stay away from processed foods and eat fresh. Reduce the amount of meat you consume so that your meals are 75% Salad and/or Vegetables, for a healthy meal. Drink water prior to a meal and consume the Salad first to help with better digestion. Do not rush, as you may end up over eating. Fruit gives your body the much needed vitamins, fluids, fibre and antioxidants it needs for the day. Having fruit in the morning will make you feel lighter; they are also great for snacks.


3. Water Water is one of the key ingredients your body needs to lose weight and keep it off. A decrease in water intake will increase fat deposits, so ensure your eating habits include water rich foods and healthy water consumption; this doesn't include soft drinks, coffee and beer which should all be stopped or at least reduced.


4. Sleep Your body needs to rest, even though you might not want to. Sleep researchers have found that a lack of sleep impacts your health, safety, and longevity. So, ensure you receive 7 to 9 hours of sleep each day. The "Sleep Medicine Program" at the New York University School of Medicine in New York City has found that when you don't get enough sleep, there is a chance you will not feel as satisfied after you eat. Also, lack of sleep can stimulate your appetite, meaning you want to eat more. This combination means you will have a high chance of over eating when you have lack of sleep.

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Ways To Lose Stomach Fat 3 Effective Ways To Lose Stomach Fat

When looking for the best ways to lose stomach fat, most people end up getting something that's called an information overload. It's very often that I hear someone say - "why can't someone just give me a simple answer?" Underneath that frustration it's pretty clear that you don't want a biology class, you just need a step-by-step solution. Although it can be a bit challenging to make this simple, but I will give it a shot. In this article I will try to narrow it down to 3 best ways to lose stomach fat.

1. You Must Eat 5 - 6 Small Meals Every Day.

I Know, this may sound very strange, but it's one of the best ways to lose stomach fat. Eating every 2 - 3 hours, or 5 - 6 times a day will help boost your metabolism as long as you keep the portions small. When you eat smaller meals more frequently your body gets used to the fact that it's being fueled on regular basis, and therefore it has no need to store fat, which can be used for energy in case you'll be starving. It's simply a survival mechanism. This is exactly why you should never go on a starvation diet.

2. A Full Body Workout Is One Of The Best Ways To Lose Stomach Fat.

One thing you need to keep in mind is that it wont matter how much you exercise your abdominal muscles. Your abs won't be visible as long as you have a layer of fat covering them. Therefore, your main objective is to reduce your overall body fat percentage to approximately 8 - 10% if you are a male, or 18 - 19% if you're a female.

One of the best ways to achieve that is by incorporating full body training into your workout plan. There are a lot of people who believe that cardio is the best way to lose body fat, but I'm here to tell you that it is not so. Don't get me wrong; there is definitely a time and place for cardio, but it's not the only thing you need to focus on when working out. In fact, it's been proven that performing full body workouts actually increases your metabolic rate, and as a result it's one of the best ways to lose stomach fat.

3. Water Is Your Best Friend.
As you probably know, the largest percent of our bodies consist of water, it's vital to our survival, and for that reason you must always keep yourself hydrated. When you drink plenty of water, it supports your liver with fighting toxins that would eventually turn into fatty acids and get stored as fat in your body. Water makes sure that whatever your body doesn't need exits safely. It also helps distribute the necessary nutrients throughout the body.

Don't underestimate the importance of water when losing unwanted body fat. So, exactly how much water should you drink? Well, they say an average adult needs to drink 8 glasses of water per day. If you really think about it, 8 glasses a day is not very helpful because it's a very vague answer. I mean what exactly is an average adult, and how big should the glass be?

I like to use a gallon of water as measurement. Yes, it does sound like a lot, but as I've stated earlier, water is just that important. As a good rule of thumb, keep in mind that you should drink water even when you are not thirsty because even when you're just a little bit thirsty it already means that your body needs a lot of water.

I strongly believe that if you just start following these 3 ways to lose stomach fat you will start seeing progress. Having said that, please remember that losing stomach fat takes time, effort, and a bit of will power. There is no magic pill that can give you healthy, permanent results, but time and effort will.


Article Source: http://EzineArticles.com/6606941

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