How To Lose Belly Fat At Home .pdf
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OBLIGATORY LEGAL NOTICE: This book is designed to give correct and helpful information.
While all attempts have been made to verify the information provided in this publication,
neither the Author nor the Publisher assumes any responsibility for errors, omissions, or
contrary interpretation of the subject matter herein. Any perceived slights of specific persons,
peoples, or organizations are unintentional.
The Author is not a doctor and makes no attempt to diagnose, cure or prevent any disease. The
contents of this book should not be treated as a substitute for the medical advice of your own
doctor or any other health care professional. This publication is intended as an information product
The reader of this publication assumes all responsibility for the use of these materials, and
information. The Author and Publisher assume no responsibility or liability whatsoever on the
behalf of any purchaser or reader of these materials
The following lesson is based on individual experiences and the methods that are used
which may or may not be the best or most effective practice.
If you do not accept these terms, please close this publication and discontinue using it
Table of Contents
Introduction ............................................................................... 4
What is Belly Fat? ........................................................................ 5
Benefits of Losing Weight............................................................. 7
50 Effective Tips for A Flatter Stomach ........................................ 11
Conclusion ............................................................................... 28
Abdominal obesity, also known as central obesity, is something that
many people worldwide have problems with. Once you hit middle age,
far too many people are plagued by those two dreaded words…belly
fat. It can, however, also be a problem for children and teens.
People just look at it as a weight problem, but, it can also be linked to
cardiovascular disease, Alzheimer’s disease, and many other metabolic
and vascular diseases.
Though no one likes belly fat, too often it is overlooked as just a
symptom of age. It can, however, be a symptom of much, much
more. It is not something you should just consider the price of getting
older. It is something that should be taken seriously.
What is Belly Fat?
Usually, belly fat is subcutaneous fat, which is underneath the skin. If you
have problems with abdominal fat, it may also be visceral fat. This is also
known as organ fat that is packed between your internal organs. This is
also known as the “pot belly” or the “beer belly.” It is associated with
type 2 diabetes, cardiovascular disease, and colorectal cancer.
In recent studies, scientists have come to realize that it isn’t really how
much a person weighs—It’s their amount of body fat that truly indicates
Throughout the 1980’s and 90’s imaging techniques were developed
that helped improve the understanding of exactly how many health
risks can be associated with the accumulation of body fat. These
include tomography and magnetic resonance which help divide masses
of tissue in the abdominal region.
For women, belly fat is more common after menopause. Sometimes,
those people who just think this goes hand-in-hand with getting older,
don’t realize the danger it can cause. While women feel like it is just
something that makes them go up a size in their jeans, it does carry
Like fat in any other area, it is determined by balancing the calories you
take in with the energy you burn. In other words, if you eat too much
and burn too little, you’ll have excess fat.
As you get older, your muscle mass reduces. Your fat, however,
increases. When your muscle mass reduces, it also reduces the rate your
body uses calories. This can make it even more difficult for people to
maintain a weight that is healthy as they age.
Sometimes, you can have an increase of belly fat as you age without
even gaining weight. In women, this can be due to a reduced level of
estrogen. Research has shown that estrogen seems to influence where
the fat is distributed in a woman’s body. Regardless of a weight shown
as normal on the BMI measurement charts, women with a large
waistline have been known to carry the risk of premature death and
often dye earlier of cardiovascular disease.
Most women hate to even have an inch or so too much belly fat. How
do you know, however, if the belly fat you carry is a health risk? Just
measure it. Use a tape measure and place it around your bare
stomach. You want it to be snug, but not cut into the skin. For women,
if your measurement is over 35 inches, you’ll be at a greater risk for
health problems. For men, the measurement of concern is around 40
People who are plagued with belly fat often exercise and participate in
healthy activities, yet they still retain that unwanted fat. It seems like
the fat is immune to exercise. So how do you get rid of it? What is the
magic combination that says “poof” to that extra poundage? It depends
on your sex, age, and the number of pounds you want to lose, but there
are many tips to help you reduce that unwanted belly fat.
Benefits of Losing Weight
Losing weight isn’t always easy, and as a result, it can have a negative
effect on your self-esteem. It is, however, important for you to main the
normal weight for more than cosmetic reasons. You need to maintain
the proper health for many health reasons. In a society like ours, where
people put such an importance on the way we look, feeling unattractive
can lead to serious depression.
While not all overweight people get depressed, some are, in fact, quite
happy the way they are, it can lead to serious emotional and mental
problems in addition to the other health problems.
It can be difficult to determine how much weight you need to lose to be
healthy. You should realize, however, that you don’t have to lose weight
if you’re not actually overweight. More important than weight, is the
amount of fat content you have in your body and where that fat has
accumulated. Sometimes, you have weight gain because you’ve started
working out and developed muscles. Muscles are heavier than fat, so
don’t be shocked if all that exercise has reduced inches but increased
weight. If this is the case, there’s no problem at all and you don’t have
to worry about losing that weight.
While being too worried about our weight can be a problem too,
knowing you’re overweight and taking the steps to reduce that
weight is important. There are many benefits to losing weight. Here
are a few of them:
Reduces your risk of long-term health problems that could
shorten your life. These include health problems such as diabetes and
cardiovascular disease. Usually, this is the main reason people find to
Feeling better, healthier, and having more energy. You’ll be able
to take the stairs, or walk from the far end of the parking lot without
losing your breath.
Less pain in your joints. Problems such as osteoarthritis in your
knees and pain and swelling in your ankles can greatly be reduced.
Being overweight puts a strain on them that you will feel greatly
reduced when you lose weight.
Many times when you lose weight, especially if you’re diabetic
or have high blood pressure, your doctor will be able to take you off
your medication. Not only will you be healthier and not taking so
much medication, you’ll save a lot of money at the pharmacy
You’ll feel better about yourself as you gradually join the people
with smaller mid sections. Your self-esteem will increase. You’ll find
yourself interacting with others in a whole new way.
When you are eating out with co-workers you won’t be
overeating, so it could advance your career. Believe it or not, behavior
specialists have studied this, and they found that eating healthy gives
you the impression of a person that is outcome driven. This is
something supervisors look for.
When they see it in you, they take a closer look at you as an employee.
Don’t be surprised if you’re looked at for a promotion you never
thought you’d get.
Save money—This is a given. If you eat less, naturally you won’t
be buying as much food when you eat out and when you eat at home.
You’ll save money all the way around. You could even put aside the
extra money you normally spend on food. When your weight loss is
complete, you could have enough money for a whole new wardrobe or
a nice vacation to treat yourself. After all, you’ll look great. You will
have worked hard, so you deserve a treat.
Keep your sex drive and be more satisfied sexually—This is
especially true for men. There have been studies that show if a man is
around 30 pounds’ overweight, he can have testosterone levels of a man
that is at least 10 years older. This reduces their sex drive. Other tests
have also shown that people who are obese are much less satisfied with
their sexual experiences. Sex is an important part of your life, especially
for those in a relationship. You want to get the most out of it. Stay fit
and you will.
You can have more friends—Face it…overweight people can
sometimes be outcasts. Sometimes, it’s self-inflicted, but other times,
people just stay away from the “fat” person. When you lose weight,
you’ll feel more like making friends. You’ll be able to participate in more
activities which will allow you to meet more people. You’ll make friends
from circles you didn’t dream of before.
• Influence others—Sometimes, especially in spouses, one losing
weight can be a positive influence on others and cause them to lose
weight as well. If your children are also overweight, it could be a
genetic issue. Influencing them to begin losing weight before it gets as
“out of control” as it is for you can give them a head start on the
genetic problem and like Barney says, “Nip it!”
One of our contributing experts recently put together a kick-butt article
that is the “Do This – and DON’T Do That” rule-book when it comes to
getting rid of unsightly belly fat. It’s a quick read with some eyeopening tips and helpful videos that you’ll want to see while it’s still up.
You’ll find the article below and the videos:
-> Click Here to watch the videos <-
50 Effective Tips for A Flatter Stomach
Fortunately, belly fat can be eliminated or reduced by the same means
that other fat can. It just takes the right combination of diet and
exercise. There are, however, other factors that can hinder weight loss
and cause you to retain belly fat. Below are 50 tips that can help you
reduce that belly fat and have those abs you’ve always dreamed of:
1. Avoid stress—Research has found that our bodies produce
hormones in response to stress. One of these is cortisol. It will cause
your body to look for high-calorie food because it thinks it used a lot
of energy handling something that was stressful. It’s kind of like
tricking your body into thinking it’s had a big workout, when in fact, it’s
done nothing but become anxious and upset. Years ago, eating that
type of high-calorie food was fine when you were stressed, because
you used more energy every day working in the fields or on farms. Our
ancestors remained thin during stressful times because of their hard
Now, many of us live more sedentary lives. We simply can’t burn that
type of fat intake any longer. When you’re under a large amount of
chronic stress, it tells your body to keep on making cortisol. It becomes
a vicious cycle. Gaining weight makes you even more stressed, so you
produce more cortisol and eat more fattening foods.
You can reduce stress by doing several things. You can get more sleep.
The average adult should get at least seven hours of sleep
a night. You should keep things that are stressful away from the area
you use for sleeping. Don’t do work in bed if you can help it. That area
should be for relaxation and rest instead of work.
Simply work at leaving your worries outside the bedroom door. You
should also set aside some time to relax each day. By closing your eyes,
breathing deeply, and forgetting your worries for a brief period, even if
it’s only 15 minutes a day, you can help reduce stress. Exercise will also
help by giving you an outlet for the stress. Keeping your blood sugar level
will also help.
Tell friends/family that you’re dieting—By telling others that
you’re dieting, you have them to help keep you in check. Of course,
you’ll hear things like, “You’re dieting aren’t you” or “Are you supposed
to be eating that,” but it will help you stick to your diet. You’ll also hear
things like, “How much have you lost” or “You’re looking so good.”
Those things can be very encouraging. Once you’ve made the
proclamation that you’re dieting, you’ll feel like you have to prove you
can do it, so you’re more apt to stick with it and achieve success.
Diet with a friend—Having a “buddy” system when you diet is a
great way to lose weight. You have someone to help keep you in check,
but you also have someone you can eat out with that you won’t have to
explain you’re dieting to or someone that will be eating fattening foods
in front of you. You can help and encourage each other along the way.
You can celebrate each success you make as well as the success of your
Stop smoking and/or drinking—People often say if they stop
smoking they’ll gain weight and use that as an excuse to keep smoking.
That is all it is…an excuse! Both smoking and drinking will cause you to
gain weight and keep stubborn belly fat. Find something else to do with
the time you usually spend smoking. Take short walks, exercise, or do
something else that is healthy and good for your body instead of
smoking which you know is harmful to your body.
Eat—I know it may seem like a counterproductive measure, but it
isn’t. Eating is important when you’re trying to reduce your weight,
including trying to lose your stubborn belly fat. Breakfast is extremely
important when you’re dieting. Many people will skip breakfast in an
effort to lose weight, but that’s one of the worst things you can do. It
has been proven that eating about an hour after you wake up can keep
your insulin levels steadier and aid in keeping your weight steadier. You
don’t want to eat a whole pig and a dozen eggs, but eating a breakfast
that is high in fiber and protein can really boost your body metabolism
and help you burn fat. Foods like eggs, fresh fruits/vegetables, or peanut
butter are better for you than the more sugary things such as breakfast
cereals, pancakes, or pastries.
It is also better to eat four to five small meals a day than eat one or two
large ones. This way you keep the signal to your body that is going to get
fuel. If you don’t, or if you eat at irregular times and in irregular amounts,
your body won’t know it is going to constantly get fuel. It thinks it has to
store that fat for future energy use.
Usually where does it store it…right around the mid-section. You defeat
the purpose of trying to lose belly fat if you don’t eat breakfast.
Stir fry don’t deep fry—Often, people think they’re “stir frying,”
but use so much oil that they might as well be deep frying their
vegetables. Instead of using a lot of oil, just use a drop of oil to start.
Then, gradually add water and let the vegetables stir-fry in their own
moisture. This not only reduces your fat intake, it actually makes the
vegetables taste better.
Heat your skillet when you fry—If you take the time to heat your
skillet before you add the oil, the oil gets hot quicker and less oil will be
absorbed by your food. If you put oil in a cold skillet, and add the meats
or vegetables, oil will soak into the food. If it soaks into the food, where
does it go? It goes right into your body and adds belly fat.
Camouflage your portions—Sometimes, it isn’t how much you
eat that makes you full, it’s how much you “think” you’ve eaten. When
you have a flat small piece of meat on your plate it seems like you’ve
been deprived. If you slice the meat thinly and stack it on your plate, it
appears to be a bigger portion, so you think you’ve eaten more. This
works for vegetables as well. A small potato sliced up will look larger.
You’ll think you’re eating more than you really are.
Marinade without oil—If you marinade in oil, the oil is soaked
into the food, so naturally, it will be eaten.
One recipe for oil-free marinade is to combine apple juice (about cups)
pressed garlic (2 cloves) and soy sauce that is reduced sodium (about 1
cup). Marinating in a healthy manner can greatly reduce the amount of
fat you intake.
10. Stuff food—If you fill the centers of your food with wholesome
ingredients, you’ll be eating as much food, but reducing your
caloric intake. Here are a few examples of this:
Take your hamburger and scoop a hole in the middle of the meat
before you cook it. Fill it with some type of vegetables such as:
mushrooms, olives, or whatever else you like. Then, if you’ve used the
recommended serving size of three ounces, you’ve made it look much
bigger, made it be more filling, and made it much leaner. If you would
have added more ounces of hamburger to make it that size, it would
have been much less healthy.
Stuff your meatballs with grated carrots, zucchini, or squash. This
will add vitamins and moisture as well as size to your meatballs without
changing the flavor. You’ll be able to make your meatballs bigger, and
not add calories and fat.
11. Swap your food—Sometimes, if you stop to think about it, you can
think of substituting something healthier for something full of fat in your
favorite recipes. By doing that, you’ll be keeping that fat from settling in
your mid-section and reducing that dreaded belly fat. Here are a few
examples to get your started:
When you make curry, use plain yogurt instead of coconut milk
which is full of fat. You’ll get a good, creamy texture, but you won’t
have all the fat.
Replace two slices of bread with one piece of pita bread— Folding
a piece of pita bread will allow you to put more vegetables on your
sandwich. More vegetables make it more filling, and you’ll be making a
sandwich that is much healthier.
Replace red meat with lentils—In foods such as lasagna, only
use about half the amount of ground beef. Add red lentils to make it
filling. They’re packed with protein, fat free, and high in fiber. The
flavor of red lentils is neutral, so they’ll just absorb the flavor of your
sauce and you won’t notice the difference.
Substitute “turkey” versions of your favorite meat—You can have
turkey ham, turkey burger, turkey hot dogs, turkey bologna, or even
turkey pepperoni. Turkey isn’t near as high in fat as other meats. You’ll
have the flavor of the other meats without that added fat to carry
12. Change the toppings on your pizza—If you must have pepperoni on
your pizza, consider adding at least two vegetable toppings. If you do
this for every meat ordered as a topping, you’ll have a healthier pizza.
The carcinogens in meats that are processed have been found to
increase your risk of cancer, so you’ll not only be reducing your belly
fat, you’ll be improving your health.
Use oats to stuff meat recipes—Use oats that are in the same
amount of other things you fill with such as crackers or bread crumbs.
Not only are oats better for you, because they have high fiber content,
they taste the same, and can help you reduce your cholesterol.
Use a healthier, low-fat recipe to replace your “fish-n-chips”
recipe—Use white fish such as cod or haddock and cut it into strips. Use
sparkling water and self-rising flour for a light batter mix. Fry the strips
in a small amount of canola oil. Instead of deep fried French fries, cut
potatoes and bake at 450 degrees in canola oil that you season with
things like: herbs, salt, garlic, etc.
Reduce cheese in your toppings—If you have a recipe that calls for
a grated cheese topping, you can reduce fat and add fiber by replacing
half of the cheese with whole-wheat bread crumbs. The crumbs keep
the texture of the baked cheese, so you won’t know the difference.
Eat deli meats that are healthier—Deli meats aren’t all bad, you
just need to learn to eat the healthier ones. In order of health, first
would be chicken or turkey. Second is roast beef. Third is ham. Lastly,
are all the other processed deli meats such as bologna, salami, olive
Don’t drown your food—You may or may not be old enough to
remember Timer from the science portion of School House Rock watched
in your Saturday morning cartoons. If you do, then you know he had a
slogan: Don’t drown your food in catsup or mayo
or goo. It’s no fun to eat what you can’t even see, so don’t drown your
food! How many times have you seen someone prepare a nice, healthy
salad only to pile on so much fattening dressing that it’s no longer
healthy? People will also pile on so much gravy that a lean piece of
roast beef or turkey becomes unhealthy. Topping with meat natural
juices instead or using extra virgin olive oil that is seasoned on salads
will keep your food healthy and won’t sacrifice the taste.
Don’t eat tuna salad with a lot of fattening mayonnaise—
Instead, you can add hot sauce, lemon juice, and pepper to your tuna.
It tastes great and adds no fat.
Use grated cheese instead of slices—Grate hard cheeses such as
Parmesan on your sandwiches. You’ll get all the cheese flavor with
much less fat.
Have meals without meat—I’m not saying go totally Vegan, but
every meal doesn’t have to be a “meat and potato” meal. Eat vegetarian
lasagna and go without beef. Prepare eggplant parmesan instead of veal
parmesan. You’ll be taking in less fat, so there’ll be less fat to stay
around your middle.
Use squash instead of a lot of cheese—By adding pureed
butternut squash to half the cheese mixture in foods like macaroni and
cheese, quesadillas, or grilled sandwiches will reduce the calorie count
without altering the taste of the food. Squash is high
in vitamins and potassium, so not only will your food have less fat and
calories, it will be healthier.
Use greens to wrap your meat—Instead of eating meats that are
between two slices of bread, wrap them in a large lettuce leaf or some
other leafy green such as bok choy, romaine lettuce, or Chinese
cabbage. You’ll be reducing your intake of carbohydrates that can add
Use avocados instead of mayonnaise—Ripe avocados will make
your sandwich moist like mayonnaise, and have good fat instead of
bad fat. This can also lower your cholesterol.
Make your pancakes healthier—Cornmeal is healthier than
traditional flour. It has a higher fiber content, as well as magnesium.
For healthier pancakes, replace half your flour with cornmeal. They’ll
have a great texture and be better for you.
Make sure you get all the vitamins from your cereal—If you’ve
taken the steps to eat healthier breakfast cereals, you probably
aren’t getting all the nutrition from it that you should. In order to do
so, you need to drink the milk in the bowl. As much as
40 percent of the nutritional vitamins from your cereal will dissolve into
the milk, so drinking it makes it healthier for you.
Keep frozen bananas on hand—Frozen bananas are great for
making smoothies that are healthy and nutritious. They’re sweet, so
they eliminate the need for sugary ingredients. Frozen,
they have the cold state for good thick smoothies and won’t go bad
quickly like they can if they’re unfrozen.
Eat chocolate—Yes, you read correctly. So often, people ignore
their cravings for chocolate because they feel it is “bad” for them. Dark
chocolate, however, is lower in fat and very high in antioxidants, so
eating it will both satisfy your cravings and give you a healthy snack.
You can also shave dark chocolate into dishes like barbecue sauce or
chili. It gives it a good flavor boost, and will help you prevent heart
disease as well as keep your cholesterol at a good level. If you want a
good night-time snack, take two tablespoons of dark chocolate and
melt it in the microwave. Stir it with 4 ounces of vanilla yogurt and top
it with about a tablespoon of almond slivers.
Make your dips yourself—Store-bought dips can be very high in
fat content and calories. If you prepare your dips yourself, however, you
can greatly reduce the fat and calories. Just use fat- free sour cream or
yogurt. You can mix it with an equal portion of salsa or add herbs and/or
lemon. Whatever flavor you choose will be much healthier for you this
Purchase nuts that are in shells—If you have to spend time
shelling the nuts, you’ll spend less time eating big handfuls of them.
Nuts in and of themselves can be healthy, especially pistachios,
almonds and walnuts. If, however, you eat too many, they become like
any other food you overeat and will cause you to gain weight.
Boil your peanuts—If you boil peanuts for a few hours, they will
have approximately four times the number of antioxidants they have
prepared any other way. Boiled peanuts are a popular snack already in
Asia, China, Australia, and the southern portion of the US. If you haven’t
tried them, the next time you want peanuts, give them a try.
Balance your baked potatoes—Many people give up baked
potatoes because of the high glycemic rating. You can have them,
however, if you balance them with a healthy topping like cheddar
cheese, broccoli, mushrooms, or spinach.
Rinse canned beans—Beans such as kidney beans are a great way
to add both fiber and protein to a meal. Canned beans, however,
contain a lot of sodium. This can give you a bloated feeling as well as
cause high blood pressure. Rinsing them, however, washes away that
high sodium content and makes them healthy again.
Make your side dishes thicker—If you use evaporated milk that
is fat-free in dishes like mashed potatoes or macaroni and cheese, you
will give them a thicker texture that will seem more filling. In addition
to that, you’ll be taking in more calcium per cup without all the fat.
Serve yourself water as an appetizer—Water is filling,
cleansing, and keeps you properly hydrated. If you drink two
glasses of water before each meal, you will fill up quicker and eat
Add spice to your life—Research has found that people that were
overweight will become slimmer if they eat meals that contain Chile
peppers. They contain capsaicin. It’s what makes them hot, and it helps
the liver clear insulin from your bloodstream after you eat. Since insulin is
the hormone that tells your body to store the fat, clearing it from the
body can reduce belly fat.
Avoid emotional eating—Sometimes people use food as a
comfort. When you’re hurt, or, upset, you turn to food to make you feel
better. When you feel like eating just to eat and you know you’re not
hungry, substitute it with something else like going on a bike. If you
must eat something, make it fresh fruits or vegetables.
While exercise is an essential part of weight loss, you should realize that
exercises that target your abdominal area won’t help you burn the fat. They
will define the muscles there, but in order to achieve those abs, you first
have to get rid of all the fat you have in your belly. Here are a few tips you
can use to exercise your way to less belly fat:
-> Click Here to watch the videos <-
Walk—Try to get in at least 10,000 steps each and every day. If
you have a sedentary job, this may be difficult for you. Schedule a time
and place to do brisk walking every day. If you can’t, then choose a few
other walking activities like parking at the far end of the parking lot at
work or when you go to grocery or department stores. Take the steps
instead of the elevator.
Aerobic exercise or aerobic dancing—Aerobics are a great way to
get a good cardio workout. You can do this in a group, such as a class, or
get an exercise video and do them in the privacy of your own home.
Whichever way you choose, getting up your cardio rate will help your
body burn fat. The exercise or dancing part of the aerobic exercise will
help reduce fat and build muscle.
Ride a bike—Biking, when done at a cardio pace, is a great way
to get a good workout and burn calories. Many people who don’t have
the time in their busy days to do a workout get their exercise from
biking to and from work each day. You can jump start your metabolism
each morning with a good ride, and then reduce stress of a hectic day
on the ride home.
Jog—Jogging isn’t for everyone, but many people stay fit and
trim from jogging. You can do this outdoors, on an indoor track, or on a
treadmill. If you’re over 50, you want to check with your physician to
be sure you’re physically fit for jogging. Many times the jar from
jogging on the knees, hips, and/or back can be harmful to those with
problems. Once you’ve got a clean bill of health, “Run Forest, Run!”
Take a martial arts class—Martial arts classes are good for cardio
workouts, muscle definition, and self-defense. They can also be a lot of
fun. If you’re hesitant to join a class alone, talk a friend into joining with
Weight training or Pilates—Either of these, in conjunction with a
good cardio workout, can help you build muscle. Muscle will burn
calories. You can find free weight training workouts for beginners to
advanced, and Pilates classes are available for all levels as well. Cardio
three to five times a week with a good weight training program will help
you burn overall body fat, and that includes that dreaded belly fat.
Breath control exercises—Another form of supplemental exercise
is breath control exercises that are good for the abdominal region. Yoga
is a prime example. Though it is optional, and not essential for reducing
belly fat, it is a simple way to strengthen the abdominal area and
remove inches from your waistline.
Keep good posture—Although you might not realize it, you use
many core muscles simply to hold yourself up straight in good posture.
Keeping good posture while tightening your stomach muscles can
strengthen both the back muscles and the abdominal muscles.
Simple leg lifts—To tighten the abdominal muscles, lay flat on
your back. Raise your feet about two inches off the ground and hold it to
a slow count of ten. Lower your feet and then do it again. Try to do this
at least 10 times a day. It is a simple basic way to begin to strengthen
weakened abdominal muscles.
Try exercising in small bursts—Research shows that alternating
bursts of energy, just small ones, with brief resting periods can not only
improve your muscle tone and burn calories, but it can also build
endurance. This is a good way to get started and build up to the more
serious exercises. You might try sprinting. Just run as fast as you can for
around 20 seconds. Walk until your breathing returns to normal, and do
it again. If you do this for about 10 minutes a day, you’ll be on your way
to a good start.
Set your exercise equipment for interval training—In this mode, it
increases the difficulty for short periods and then returns to normal. It
gives you the effect of exercising in small bursts by using machines.
47. Snack first—If you’re going out for a business dinner or to a party
of some kind, eat a healthy, high-protein snack before you
go. This will make you less hungry, and will allow you to eat smaller
portions of the more fattening foods.
Fit some type of exercise into your normal work day—This can
be difficult for some people. It all depends on the type of job you have.
You might set aside your lunch hours for walking. If that’s not possible,
plan five minutes out of each day for a power walk. Take long, brisk
strides when you walk down the hall or go up and down stairs.
Stretch the sides of your waist—With one arm over your
head, lean as far as you can to the opposite side. Then switch hands.
This will strengthen the muscles of your waistline. It will tone them,
and remember, muscle burns fat, so having good muscle tone is
When all else fails, there’s always surgery—If you’ve tried
everything and you just can’t get rid of your belly fat, there are two
types of surgery you could consider.
Tummy tuck—This is also referred to as an abdominoplasty. It takes
out the excessive fat and skin you have stored in your mid-section. It can
usually reestablish weakened muscles which gives you an abdominal area
that is firmer.
Panniculectomy—This can be done by itself or along with an
abdominoplasty. It removes any overhanging skin and tissue known as
an “apron” from below the naval. This skin usually occurs when
people have had excessive weight loss.
If you have overhanging skin, it can cause you a lot of problems.
Obviously, it would pull on your back, causing back pain. It can also
cause hygiene problems, and yeast infections. Sometimes cysts
develop in the folds. If you have this overhanging skin, it shouldn’t be
Though people may be happy with their inner selves and with who they
are as a person, not many people will say they’re happy about being
overweight. If you’re unhappy with yourselves, it’s time to get motivated
to lose the weight. If you want to lose weight and keep it off, you’ll need a
lot of motivation. It isn’t just about going on a diet. It’s a complete, total
lifestyle change. You’ve had the habits of overeating for a long time. It
takes time to get rid of those habits and establish new ones. Once you’ve
established the new ones, however, you can begin shedding that belly fat.
Remember, losing the weight is only half the battle. Keeping the weight
off can often be harder than losing it. If you want to keep it off, you have
to make a commitment to a lifestyle change. If you go back to your old
habits, you can gain all the weight you lost and more. You have to find
new eating habits that you can live with. They have to be habits you can
sustain for a lifetime.
Make sure you keep your regimen of healthy eating and exercise.
Even if you opt for tip 50 and have surgery, the weight can still return.
If motivation is difficult for you, find someone who can give you support
and encourage you. It may be your doctor, your spouse, a friend or
another family member. This often helps you stay on track.
Sometimes it’s hard to make lifestyle changes that suit us. They need
to go along with our physical fitness and overall state of health. You
want to be sure to talk to your doctor. He/she can help you weigh all
the options and decide what plan of action works best for you. Your
goal is to have long-term success. You may have to try different
options to find out what works for you.
Sometimes, in your weight-loss process, you may get stuck. You lose a
certain amount of weight and just can’t lose any more. It’s important
not to give up. You’ve set a weight-loss goal, and you want to reach it. In
order to do so, sometimes all you have to do is make a few minor
changes to what you’re doing. You can reduce your calories a bit or
increase your exercise. Walk an extra mile.
Whatever you can find that gives you that push over the edge and jump
starts you again. Whatever you do, don’t give up. You’ll get excited
about seeing your waistline reduce and be motivated to press on. If you
get stuck, however, it can be a bit disheartening.
Sometimes, you may be motivated by health improvements. You can
check your cholesterol levels. If they decrease, you know you’re
reducing your changes of heart disease. You may see a regular blood
pressure for the first time in years. Your breathing may improve and
you’ll be able to do a lot more than you used to. These things are
motivators to keep the weight off for many people. If you’re losing
weight for health reasons, however, note that sometimes it takes a
while for these interventions to kick in.
You didn’t become unhealthy overnight, and losing a few pounds isn’t
going to instantly change that. It is a gradual process, so keep pressing
forward. Eventually, you’ll see the results.
It is important to remember that you may not be able to lose weight the
way your Great Aunt Ruth did. You may go on a diet with a friend and
they may lose and you may not. Remember that you didn’t gain the
weight at the same rate or by eating and doing exactly the same thing. All
bodies are different. They work in different ways. What works for you
might not work for your friends either. You have to find something that
works for YOU! Don’t stop until you’ve found something. Get to know
your own body and how it works. That will help you find the right solution
and combination of foods and exercises that works best for you.
Know that doing 100 crunches a day for the rest of your life won’t
reduce your belly fat. Too many people believe that and are greatly
disappointed when they work that hard and have nothing to show for it.
You have to reduce your intake of processed carbohydrates and eat fatburning proteins instead.
In addition, despite what most women have been led to believe, there is
a critical difference between a ‘general workout program’ – and laserfocused, belly fat removal techniques. The sweetest benefit of this is;
you don’t need access to a health club or fitness center…”Click Here to
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For unknown reasons, belly fat just seems to burn slower than the fat on
the rest of your body. You didn’t get that belly overnight, and you won’t
lose it overnight either. The good news is, however, that it does burn! It
may take a few weeks to see progress, but keep it up and you will see it.
It isn’t easy to lose weight and then keep it off. If you’ve
accomplished this, it is an important achievement. You probably
feel good about yourself, but don’t be surprised if you find that you are
better able to face other challenges and also succeed in them.
Sometimes eating healthier is easier than exercising. One good tip to
keep exercising is if you’re having a bad day and you don’t feel like
exercising, go halfway. Get in your car and go to the gym.
Once you get there, you might not want to go in. That’s fine. At least
driving yourself there is a step. Usually, you’ll think, “Well, I’m here, I
might as well go in.” Once you do, those endorphins kick in and you find
yourself enjoying the exercise and greatly benefiting from it.
As you go along, you can actually measure your progress using what is
known as your “waist-to-hip” ratio. To do this, you measure the
narrowest part of your waist and the broadest portion of your hips.
Then you divide the circumference of your waistline by the
circumference of your hips. Just divide the waist measurement by the
hip measurement. A woman should have a ratio that is 0.8 or lower. A
man should have a ratio of 0.9 or lower.
Don’t rely on your memory. Actually, just write down your progress.
Keep all your measurements written down together some place so you
can easily chart your progress as you go. This can be a big
encouragement and motivator to keep going. When you’re measuring,
make sure you weigh yourself at the same time of the day each time.
Weight can fluctuate during different parts of the day. This can be
predicted by your last meal or your last bowel movement. By measuring
at the same time of the day, you’ll get a better idea of your true weight
loss. Most people find in the morning before breakfast as the best time.
When you feel yourself having difficulty being motivated to exercise, try
putting forth half of the effort. At least get in your car and go over to the
gym. You can always turn around and go home if you don’t feel like it
once you get there. Chances are, however, you’ll feel, ”I’ve made it this
far, I might as well go in and give exercising a try.” Don’t commit to a full
exercise routine. Just commit to working on the bicycle for 10 minutes.
Once you do that, you can commit to one more thing at a time until you
finish. If, however, you don’t feel like it, at least you can say you tried.
Once those endorphins kick in, however, you’ll probably feel like it. You’ll
probably feel much better when you’re finished.
If you’re really tired of belly fat and desperate to lose weight, don’t take
those desperate measures some people take. They starve themselves,
try every fad diet that comes out, or take expensive supplements that
don’t work just because they all say you will lose weight immediately.
Losing that belly fat just isn’t going to happen overnight. Yo-yo dieting
will only mess up your body’s metabolism and cause you to gain more
weight than you lost in the first place. Starving causes you to binge at the
first temptation of something you love to eat. Your system gets so
confused, it’s no wonder that belly fat stays.
Keeping your body’s metabolism running effectively and continuously
burning calories is what will help you prevent that fat storage around
your mid-section and keep you from gaining weight again. When you eat
healthy foods and exercise, you’ll develop lean muscle mass. This will
allow you to intake calories and not gain weight, because muscle helps
To activate your fat-burning metabolism, use this 21-Minute Method; You
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Finally, don’t forget as you begin the weight-loss process, you need to
set realistic goals. If your goals aren’t realistic and achievable, then
you’ll become discouraged. You’ll lose confidence in yourself and give
up easier. Setting realistic goals will help give you that boost of
confidence you each time you reach one to move forward in your