Monthly Archives: May 2013

How to Lose the Belly Fat: Things you Have to Know and Do

A lot of gimmicks on how to lose the belly fat are widely seen. They’re out there, and some of them might have already annoyed you. The truth is, you don’t need to go and try all the possible gimmicks you can find out there. It is just a matter of learning which methods are considered to be right, safe and effective altogether.

A hard-rock set of six pack abs is what everybody dreams about. While some others cheat their way towards achieving this goal, the results are more pleasurable if you do it the right and safe although slower way. Aside from gaining confidence on yourself, a flatter belly may not just contribute towards your physical appearance, but it can also have a huge impact on your health overall. For those of you who are looking for different ways on how to lose the belly fat, listed below are things that can help everybody when it comes to handling stomach fat.

What You Need to Know

There are two types of fats: visceral and subcutaneous fat. Subcutaneous fat refers to the type of fat that you can see – they’re under the skin which may build up around your thighs, buttocks, stomach, arms and face. Visceral fat on the other hand is the type of fat that you don’t see. Their location lies beneath your organs such as heart, digestive tract, liver and so on.


As many people are more concerned on knowing how to lose the belly fat, the visible ones, it is also important for everybody to understand that it’s not just the subcutaneous tissues that you have to get rid of – you also have to get rid of the unseen ones, not just for your physical appearance, but for your overall being at the same time.

What You Need to Do

Starting a healthy diet and regular exercise routines can greatly help especially when you’re looking for effective ways on how to lose the belly fat. You have to get rid of both the visible and the unseen fat types for you to be considered as healthy, and getting started with the right diet and exercise may just do the trick.

Some of you might say, “It’s not working!” With proper diet and exercise, everything is possible. You can’t expect to see results within a couple of days, but if you continuously practice living a healthy lifestyle, you will surely see significant results.

Fat burners may also help – but before you take anything else, make sure that you read a complete review on what the product is all about. You don’t just need a consumer review, but you may also want to do a little bit of research on what doctors, scientists and experts think about it. Take note of the main ingredients and see for yourself what these do. Even though you’re not in the medical field, you can easily see which products are effective and safe, and which ones aren’t.

Knowing how to lose the belly fat doesn’t just stop there – you also have to at least do something to achieve results. Unfortunately, a lot of individuals just continue living an unhealthy lifestyle, which is the primary cause of developing large tummies. Belly fat can be reduced and removed – a flat tummy is always possible, as long as you know how to discipline yourself and how you can motivate yourself to reach those goals.

How to Lose Lower Belly Fat Efficiently and Quickly

Learning how to lose lower belly fat is all about changing your lifestyle. It is not going to be a diet or a continuous barrage of exercises that will change your body to burn away all that excess body fat in your tummy. You have to change how you live and the things you do if you want to get it all out. It might seem tough to many, especially those with a tight schedule, but the only way to lose belly fat is to live a healthy life.

That might all sound simple or like a complicated mess to some but the truth is it is the simple things that eliminate belly fat in the end. Consider the following ways how to lose belly fat both efficiently and quickly.

How to Lose Lower Belly Fat: Get Some Sleep

Yes, sleep is in fact one of the major factors that helps you burn off fat. When you tired, sleepy, or stressed the body starts to mass produce a hormone called cortisol which is directly related to blood sugar levels and fat. To avoid this you need to get some rest to let your body heal itself and stay clear from stress. The trick is that one hour of sleep before midnight is roughly equal to two hours of sleep after midnight, so the earlier you go to bed, the better your body will be and the less fat you’ll have to deal with.

How to Lose Lower Belly Fat: Exercise in Bursts

Studies have shown that exercising and jogging for an hour is not only less effective than burst exercising (quick exercises for only 10-15 minutes) but it can also lead to more stress. As mentioned above, more stress means more cortisol and that leads to more belly fat.

Instead, focus on quick exercise routines, whether it is 15 minutes of jogging, squats, and planks. An added benefit is that the fat-burning effect of these exercises last for 16 hours since they keep getting refreshed every time you stop your daily activities for another quick round.

Eat Veggies

Vegetables should become your best friend if you want to completely rid yourself of belly fat. They are practically devoid of calories and yet they pack all of the essential nutrients that your body needs. Those that they cannot provide can be supplemented by fruits and fish.

Proper Abdominal Exercises

Yes, abdominal exercises mainly focus on the muscles but you also want to heat your body up to turn it into a fat-burning furnace. To do this you will want to work on the right abdominal exercise routines; not just all crunches and sit-ups. Instead, you should focus first on stretching for a good five to eight minutes. Afterwards, the exercises you do should focus on pressing onto the abs, stretching, and some crunching, which is why planks and squats are the best routines – not sit-ups and abdominal crunches.

If you want to know how to lose lower belly fat efficiently and quickly you need to understand that it will require you to change a lot in your way of living. The food you eat will change, your daily routine will change, and your sleeping patterns will change. However these changes are necessary to get rid of that unwanted belly fat.

How to Lose Fat Belly: Simple and Effective Tricks Explained

Frustrations on losing weight are everywhere. In every corner of the globe, you’ll hear people complaining about their bulges, huge arms and thighs and their belly that bulges out of their jeans. Among the above mentioned problems, fat seemed to have enjoyed its stay in most people’s bellies, hence, finding ways on how to lose fat belly continued to get more popular, yet some people think that this question remains unanswered.

In the first place, is there really a way to get rid of belly fat? Yes there is, and the methods are plain and simple. As a matter of fact, these are pretty straightforward, and individuals just have to follow and stick with the plan to see results. But before you even find out how to lose fat belly, one must have the determination, will and motivation to move on.

Belly fat is commonly seen in both men and women of different ages and races. Although some has said that it is more common in the Western culture, the statistics today has shown that a large percentage of individuals from all over the world are suffering from obesity. The numbers continue to increase, and fast food chains, restaurants, junk foods, sodas and other ‘tempting’ foods are to blame. But this is not the case any longer. Given the fact that these types of meals are everywhere, it is still your responsibility to eat these foods and have drinks depending on what your body can take. A little bit of ice cream and some sweets won’t hurt – but someone needs to be self-disciplined to be able to control oneself to eat these types of foods accordingly.

How to lose fat belly is pretty simple, as mentioned earlier. Many people have already tried different products, but none seemed to work. If you can relate to this, you may be on the verge of giving up – but don’t let these frustrations beat you. If you want to know how to lose fat belly, you have to understand that you also need to sacrifice a little bit of something to achieve your goals.

Yes, there are different products to help you hasten the entire process, but you have to do something on your part as well. If you just depend on these products, the chances of seeing results are slim. This is the common reason why many people just give up, with the common notion that fat burners and other slimming products do not work. Remember, no matter how effective a product may be, if you don’t do anything on your end, if you don’t change your lifestyle and your eating habits, you won’t be seeing results any time soon.

Hydrate yourself, exercise regularly, cut down on sweets, calories and carbohydrates, be disciplined enough with the food that you eat and practice a regular sleeping pattern. As you can see, these steps are pretty basic – and surprisingly, these tips work. Don’t go for more complicated solutions, it won’t work, unless you start with these basic tips. Learning how to lose fat belly the right way, is definitely the fastest, safest and easiest way to do it.

5 Tips to Lose Your Belly Successfully

In addition to improving your diet, you also need to dedicate time and effort to exercise but that is if you are really serious about losing weight, especially belly fat. Understand that even people who may seem to be in ideal weight also have problems in their belly area. In fact, it is one of the body areas that require attention and care. With a combination of proper diet and exercise, you should be able to lose your belly successfully. Below are a few simple tips.


Avoid alcohol and sugary drinks.

What you drink and eat have a direct impact on your belly. People who consumer more amounts of alcohol tend to have more problems losing belly fat. This does not mean you should avoid alcohol at all costs. You can have a sip once in a while but make sure you keep it at a healthy minimum. So if you have this habit of drowning yourself in alcohol, you need to make a change of habit first before you make an attempt to lose your belly.

The same is true for sugary and flavored drinks. They may seem refreshing and harmless but they can jeopardize your health and not to mention your shape. If you feel the need to rehydrate, do it by drinking water instead.

Take less carbs and calories.

Simple carbohydrates are to be avoided at all costs. This includes white rice, pasta and bread. It also includes processed snacks.

Carbohydrates are not all bad however. It is just a matter of choosing the right kind. Indulge in complex carbohydrates instead. Such includes brown rice, wheat pasta and grains, etc.

Moreover, you have to be extra mindful about your calorie consumption. Before you pick a food item at your local grocery store, make it a point to read the label. Be conscious about the calorie content.

Eat foods rich in fiber.

Fiber is helpful in weight loss as it allows the body to eliminate toxic waste. It is also essential in giving the body the feeling of satiety. With the feeling of fullness, you get less tempted to eat more.

Give yourself an aerobic workout.

There are plenty of exercises that you can perform to target belly fat. One of the easiest and fastest ways is aerobics. Not only does this form of exercise increase your heart rate and burn calories. It also gives your metabolic rate a boost.

Some of the most common aerobic exercises include dancing, swimming, cycling and step aerobics among others. And you do not have to force yourself to a strenuous activity immediately. You can start with a 15-minute aerobic workout at least three times in a given week. You can then increase your workout time gradually to half an hour extending it to four times per week depending on your body’s condition and capacity.

Try weight training.

Another type of exercise that most people tend to discount for belly fat loss is weight training. You can use this method of exercise for further fat burning too. However, you need to make sure it is done right to make it effective and spare yourself from injuries as you lose your belly.


3 Ways to Lose Lower Belly Fat

Belly fat can be very stubborn. This is why it proves to be quite a challenge to get rid of fat accumulated in this area. With the right diet and exercise plan however, you should be able to see results. You need to set proper expectations however as it may take time before you lose lower belly fat successfully.


For weight loss purposes, it is important that you start with discipline especially in terms of making the right choices in food. Your currently diet plan may simply not cut it. You can start with these three simple ways to lose lower belly fat.

Lower your calorie consumption.

Calories have a direct effect on weight gain. But this does not mean you should discount calories altogether. Refer to the recommended calorie consumption for your age, gender and body type. In general, a belly bulge is caused by consuming foods that have too much calorie content. In which case, it makes sense to reduce your calorie consumption.

This means you have to be aware of the kind of foods that you eat. Processed foods and snacks are fattening simply because of their calorie content. You have to avoid them as much as possible. Instead, go for fresh fruits and vegetables. They are not only lower in calories. They are also rich in vitamins, minerals and nutrients that help promote health.

Choose foods that are rich in fiber.

Fiber helps eliminate toxins in the body. It can be likened to a broom that sweeps the intestines of wastes. And this is certainly good for losing extra fat from all over the body, especially with the belly.

Fiber also encourages slow absorption of food in the body. That means your body can receive the source of energy it requires to function without having the need to stuff your mouth with food. With the feeling of fullness and all the energy you need, you will be discouraged to indulge in food. And such can mean a lot for your weight loss goal.

Drink plenty of water.

Water is good for the body. This is why you need at least eight glasses a day. But since you are aiming to lose extra fat, you can get more. It is the only thing that your body will not get tired of. In fact, it can also help you avoid unnecessary eating.

If you have a habit of drinking soda or packed fruit juices, kick it off. These drinks encourage water retention. Replace these unhealthy drinks with water. Not only will you promote overall health. You will also help your body achieve your desired shape. That is because water can help speed up the process of eliminating unwanted fat from your body.

These are only some of the basic yet proven effective ways to lose lower belly fat. When you lose motivation, keep in mind that you are not depriving yourself of the good and tasty things. You are actually doing yourself a favor by making much healthier choices especially when it comes to your diet.


Top 3 Exercises that Burn Stomach Fat

Most people have problems maintaining or achieving a flat stomach. With the right kind of exercises however, you should be able to burn stomach fat at a much faster rate. Below are a few examples.


Do the plank.

Plank leg lifts are one of the most effective exercises that specifically target the belly area. This form of exercise focuses on the deepest layer of abdominal muscle. This is done by applying dynamic tension and making use of your entire body weight for resistance.

Step 1: Lie on your stomach and put your hands under your shoulders.

Step 2: Push your body up until only your palms and the balls of your feet are on the ground.

Step 3: Depend on your core to stabilize the pelvis and spine forming one straight line. This position can be likened to a push-up.

Step 3: Raise one foot up a few inches from the ground. Slowly lower it down and do the same for the other foot.

Plank leg lifts are effective in burning belly fat because they are meant to target the area where the fat cells are being stored. Unlike other exercises that burn stomach fat, this workout works beyond the superficial muscle on the surface. It can work wonders for losing belly fat using the core.

Do the knee tuck with the stability ball.

Another core work out that help burn belly fat is the knee tuck. To add more challenge to this routine, the use of a stability ball is recommended. It will really give the entire core a much needed workout.

Step 1: Kneel in front of the stability ball.

Step 2: Cover the ball with your torso and walk forward with your hands. Do so until the ball is placed under your ankles.

Step 3: Crunch the abs and place your knees to your chest.

Step 4: Roll the ball that is under your ankles and extend your legs back.

The way you tuck your knees in this exercise sends the lower abs to a fiery workout. It is a little of a challenge but the results can be enormous.

Do the reverse supine crunch.

This is another set of exercise that is meant to give the lower abdomen an intense workout. It is performed via a series of leg lifting.

Step 1: Lie down and place your hands under your tailbone for lower back support.

Step 2: Bend your knees at a 90 degree angle first then extend your legs straight.

Step 3: Use your abs and core to raise the legs up as if you are pushing the sky with them.

Step 4: Raise your hips a couple of inches from the ground as you do the leg lifting.

Step 5: Hold the position for a few counts and release slowly.

There are other workout routines that can help you burn stomach fat. But you can use these exercises for starters. As you motivate yourself to work harder, you also move inches toward your belly fat loss goal.

What is the Best Way to Lose Belly Fat

Belly fat is not exactly easy to deal with. If you want a flat tummy, you need to be willing to work hard for it. The process of losing belly fat calls for strict dieting and exercise. This remains to be the best way to lose belly fat.

Before you get into a program for fat burning in the belly area, you need to understand that the process may take some time. You cannot expect to see immediate results at once. However, there are proven ways to speed up the process. And the following are some of them.