Are you finding it difficult to get into the jeans that you used to wear in your college a few years ago?
If you are an obese person, then it is a very difficult task to remove the abdominal fat from your belly. It is normal for you to have some belly fat that will help in cushioning the bones and the organs and to protect them.
As you begin to age, the metabolism rate of your body slows down and this results in increased fat storage on your belly.
If you are leading a sedentary lifestyle with no physical exercise and spend most of your time sitting in front of the TV or computer, then you are sure to accumulate a lot of fat around your belly in a few years time. If you are indulging in eating more than you ought to eat, then you are sure going to put on weight easily. If you do not practice proper sitting techniques and always slouch when you sit on the chair, then you are sure to catch fat accumulation around your stomach area. Stress is one of the main reasons why people tend to accumulate food around their waistline.
If you have saggy muscles around your abdominal area, then you can easily get excess belly fat. As a woman tends to attain middle age, the ratio of the body fat will increase in proportion to her body weight. It was perceived earlier that belly fat is healthy as it could be utilized by a person whenever he or she needs some extra energy.
Body Mass Index or BMI is the ratio of your weight in kilograms divided by their square of your height in meters.
If you find that you have excess belly fat, then you should immediately cut down on consumption of carbohydrate rich food and start to take foods that are rich in fibers. Apples: They are super foods that you can take three to four times a day as a substitute to carb-rich foods. Almonds: Rich in Vitamin E and has high fiber content that will make you feel full and reduce your hunger.
Avocado: They are rich in high fiber and have high monounsaturated fatty acids that help in reducing belly fat.
Along with these foods, it is also important for you to do some exercises to reduce excess belly fat. Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground. Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest. This exercise routine is very similar to crunch exercise and here you will have to rotate your shoulder in the direction of the other shoulder. Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees. The side crunches will also help you to shed excess belly fat and will also help in providing a proper workout for your love handles. This is yet another exercise that will help you to shed excess fat round your belly area easily. The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas. Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground. If you are a beginner trying to work your belly to remove its excess fat, then you should first try out the lunge twist exercise.
Make sure that your upper body and the spine are in the upright position to perform perfect lunges.
Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.
Now bend your body to your left side as much as possible until you feel a strain on your right side.
Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides. If you are a beginner looking to do some exercises to reduce belly fat, then you should start with low impact exercises like stomach vacuum exercises. Now exhale your breath and make sure that you hold your abdomen muscles tight during exhalation. Now as you exhale, make sure that you bring both your legs upwards such that your knees are very close to the chest. Walking is another beginnera€™s exercise that you need to do if you are looking to reduce excess belly fat. After you have mastered the art of speed walking, you can switch to jogging that will help in easily breaking down of excess body fat accumulated in your body including your belly fat. If you want to break free from the monotony of doing the same exercise every time, then you can try to add one or two days of running exercise in your exercise regime. One of the best ways to burn a lot of calories from your body as well as to shed off the excess baggage that you are carrying around your waistline is to do cardio exercises. Swimming is a very good exercise that will not just help you to shed belly fat, but it will also help you to tone your body. All you need is to follow these effective and simple exercises to see visible difference in the size of your waistline after a few weeks. This site is for information and support only and NOT a substitute for professional medical advice, diagnosis, or treatment. The first thing to understand is there are really two types of belly fat, visceral belly fat and subcutaneous belly fat.
Belly fat is stored when the combination of excess calories meets the hormonal influence of cortisol and insulin. The single biggest influence over the levels of insulin in your body comes from the amount of starchy and sweet foods you eat.
What many people don’t realize is that cortisol is a schizophrenic hormone when it comes to fat loss. Insulin activity shuts down any fat releasing activity of other hormones like cortisol and therefore accentuates the negative fat storing effects. The fix lies in replacing the sugar and starch with fiber and raising the protein while normalizing the fat.
For exercise, don’t throw away your running shoes, but make your dominant form of activity fast paced metabolically demanding weight training. Saturday- Now you can run, with all the other stuff you did during the week it may help instead of hurt your chances at a 6 pack. Finally, and this is the most important thing and the thing no one ever wants to listen to, you can’t do this with exercise alone.
Too often people are spinning their wheels trying to change up their exercise program in an attempt to get rid of the belly fat, when in reality it is the diet program that needs to be manipulated, changed, and experimented with the most. Integrative Physician, Author The Metabolic Effect Diet, Founder CEO Metabolic Effect Inc., Health, Fitness and fat loss expert.
Belly is one the most gullible zone where fatty tissues accumulates .This accumulation of extra content in the fat cells causes the belly to bulge. These exercises usually involve the help of fitness equipment like the treadmill, the stepper, cycle, to name a few.
Aerobics is another form of exercise that involves the utilization of large groups of muscles in a rhythmic pattern so as to reduce belly fat. It is researched and scientifically proven that one has a tendency to gain weight in the mid-section when one is highly stressed.
Drinking less water can cause the stomach to get constipated which can result in a bloated tummy and a bad digestion, hence one should increase the consumption of water so to clear the bowels effortlessly and prevent the belly fat from accumulating. Now to make it a little more effective, raise your legs and hold them at 45 degrees for at least 10 seconds. Now inhale working upon your abs and lower down slowly by bending both the knees to 90 degrees. One of the most effective forms of aerobics is interval training with any type of aerobic exercise you prefer. Apart from the above sets of workouts, if you incorporate a 1200-1500 calories flat belly diet in your routine, you will see the results sooner than you would expect.
But, if you are determined to have a flat belly, then you need to make huge sacrifices in life and also have a lot of patience to achieve your goal. This article focuses on providing you with simple exercises that you can do at home every day to help in pumping out the excess fat that has built up round your abdomen area. But, excess belly fat is a matter of huge concern and you will be able to get rid of the tensions of excess belly fat through exercises and taking in a low-carb diet.
If your grandparents or your parents have excess belly fat, then you too will have the same. If overeating is coupled with a sedentary lifestyle, then you are going to gain belly fat in no time and you will easily put on weight.
There is an increase in the risk of accumulating fat around the waist area during menopause. To calculate the waist to hip ratio, all you need is to divide the values to get the ratio.
If your BMI is in the range of 25 to 29.9, then you are in the overweight category and if your BMI ratio is over 30, then you are an obese person. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.


But, here you will have to make sure that you twist your right shoulder towards your left and the left torso must be on the ground. Here, you lift your left shoulder towards the right with the right torso resting on the ground. Extend both your legs towards the ceiling and make sure that you cross one knee over the other.
When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch. Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch. Keep your knees straight and lift yourself in such a way that your hips are off the ground. Your right leg should be positioned backwards and you must use your toes to support your right leg.
Lift both your hands and stretch it above your head and make sure that they are clasped together. It will help in making your heart beat faster; lose excess belly fat and also burn a lot of calories than walking or jogging.
You can do all these exercises at home without the help or guidance of a professional trainer. AlmondsAlmonds contain a good amount of healthy fats — polyunsaturated and monounsaturated fats. Others find fat accumulating in their midsection or stomach.While excess fat in any area is bad, visceral fat or fat that accumulates in the abdomen is more dangerous. Many people have heard it is all about hormones and others believe it is all about calories. This is because being deeper in the body it has a greater blood supply and is more sensitive to the fat burning catecholamines than is subcutaneous fat. This is important to understand because those losing weight who take a purely caloric approach may find that the fat around their belly seems to burn off at a much slower rate or lag behind all together. The biggest influence over cortisol has to do with stress levels which are probably most directly related to sleep quantity and quality.
It increases fat storage due to the actions it has on the major fat storing enzyme called lipoprotein lipase (LPL). The foods with the highest ratio of fiber relative to starch are vegetables (can you say 9 or more servings a day?). While your doctor knows drugs, he or she was not trained in nutrition or exercise so you will have to trust us on this one.  Weight training done the right way is better at burning fat, great for the heart, and keeps you from the number one killer today which is frailty. If you don’t want to do this, that is fine, but just be honest with yourself and admit your nightly sitcom is more important than the six pack you say you want. You could be doing all of the exercise stuff just right and not lose weight or belly fat and perhaps even gain it because DIET IS THE MOST CRUCIAL ELEMENT IN BODY CHANGE AND FAT LOSS. If you are not getting results in fat loss, then no matter how good you are eating, it is not good enough for you, and you are going to have to take it to the next level.
Flab around the midsection of the body can lead to a host of health issues therefore all those who possess this belly fat and are always on the lookout for easy ways to get rid of it. A 20 minute session that can be divided for using all of these machines can result reducing the flab easily. It involves practicing certain postures like pawanmukta asana that not only eliminate the belly fat completely; it also improvises the overall health of a person. People land up having a bloated tummy due to the consumption of unhealthy food at odd hours.
If one is perseverant and willing to take simple steps it can be quite easy to reduce the odd bulge around the stomach region. Abdominal fat is the most undesirable thing that looks unappealing and is the reason behind all obesity related problems. Now place your forearms on the ball with the help of elbows and keep your fingers entwined. These are the core lunges moves you can do with a ball as it is more effective and works better. Whatever activity you choose to do, focus on doing the high and low between regular intervals. Avoid snacking in between the meals and opt for a fruit or a vegetable based snack when hungry. If belly fat is your concern, then you are just not the only woman in the world with this problem. It is important for you to totally cut down on your favorite cupcakes or burgers or pizzas and ice creams and to concentrate on eating only green leafy vegetables as well as foods that contain high fiber content. You might be wondering why some of your friends who eat fried and sugar based foods most of the time have a flat stomach and you always put on fat around your belly area. Diseases such as breast cancer, sleep apnea, hypertension, cardiovascular diseases and diabetes in women will result in fat accumulation around their belly area.
It has been researched that excess belly fat will result in people to easily catch cardiovascular diseases.
If the ratio is about 0.8 or more, then you can fall prey to cardiovascular diseases easily. You will need to cut down on your belly fat considerably if you are to stay free from health risks. If your waist size is more than 34 inches, then you are at a risk of catching chronic heart disease. It is important for you to incorporate simple exercise routines in your daily schedule so that you stay in the best shape always. The only difference here is that you will have to lift your right leg up when you are tilting your left shoulder towards the right shoulder and vice versa. Brisk walking for 30 minutes a day for a minimum of 5 times a week will help you see a gradual change in your weight.
Doing cardio exercises for 30 minutes a day for at least 4 to 5 times a week will also help in reducing stress, increase lung capacity, keeps your heart healthy and also improves sleep. You need to choose the best strokes that will be strenuous and up tempo exercises so that you are able to burn a lot of calories. If you have the will power and the determination to strive harder to achieve your goal of losing excess belly fat, then you can easily reduce it by doing these simple yet effective exercises. Celery is extremely low in calories, full of fiber, and contains calcium and vitamin C that aid in weight loss.You can drink half a glass of celery juice before eating your lunch or dinner to help cleanse your system. You can’t pinch it, and those who have a lot of it can have abdominal muscles that feel tight and ridged despite the bulging protrusion. But ironically, it also speeds fat burning by stimulating the major fat releasing enzyme hormone sensitive lipase (HSL).
Protein (P) and vegetables (V)  add a high powered hunger suppressing punch with little insulin production.
By the way, if you think beans, corn, and potatoes are vegetables, that is part of the problem. If you want change, you have to make change and that change may be much more drastic than you have ever considered.
A bloated belly can give an uncouth appearance and can be a cause of embarrassment and lowered self-esteem.
It has been observed that due to low metabolism it is difficult to go for long sessions of workouts.
Eating the proper food at proper times in short intervals has shown excellent results in the reduction of belly fat.
When a body is under stress these hormones are released and they aggravate the growth of fat content near the abdominal organs resulting in a bulge. These tummy tucking workouts are more effective than regular aerobics exercises and help you shed pounds faster than ever.
A warm up and cool down is extremely important for a complete workout.The first step is to tie a belt around your waist approximately at your belly button.
The more close the legs are towards the floor, tougher the exercise will be and your abs will be worked upon.
Exhale and stretch your right arm to the side crossing your head and then bending your body slightly to the left. For a little elevation bring alternate knee towards chest and do it 10 repetitions for each leg. Take the gym ball in your hand and stand with left foot 3 ft little in front of the right foot. Include protein and cereal in the breakfast followed by a mid-morning glass of vegetable juice containing roughage for fiber.
This diet coupled with a good fitness routine would surely burn fat fast and give you a trimmed belly! Almost 50% to 60% of women in this world are not satisfied with the type of belly they have and are looking at ways and means of reducing the fat stored in their bellies. The main reason behind this is that your friends have a higher metabolism rate than what you are having. If you are pear shaped, then the fat in your body gathers at in the lower part of your body like the buttocks. So, it is vital for every man and woman to keep track of their belly fat and to keep it under check always.
It is a low impact exercise that will give a good workout to your heart as well as will help in boosting your metabolism.


Remember, there is no gain without pain and reducing your tummy size is not a hard to pin down stuff anymore. A study in the American Journal of Clinical Nutrition has proven that eating almonds suppresses hunger. There are also other steps you can take to reduce belly fat safely.How to Lose Belly Fat Naturally1. Subcutaneous belly fat is above the abdominal muscles and can be pinched.  This is the stuff that hangs over the belt. Don’t take structured rests, instead push until you can’t and rest until you can (what we call rest-based training). Your metabolic formula is different from everyone else, and you need to stop being the dieter and start being the fat loss detective. It requires a lot of perseverance to shed the belly flab totally but one can get started on this mission by first attempting to reduce it. One need not exercise for long hours, instead sessions, as short as 20 minutes a day is sufficient to loose flab easily, not only from the stomach area but all over the body. Consuming a plant based diet food also helps because it is low on calories and is highly fibrous.
The best way to de-stress is by relaxing in the form of following a hobby, meditating, going for a slow walk and doing many other such activities. You can perform these exercises easily at home for at least 5 days a week for best results. Now using your stomach muscles lift your head slightly and raise your upper back and hold in this position for at least 5 seconds.
Now exhale and pull your belly button towards the spine and hold in this position for around 30 seconds. Interval training can be incorporated with any type of activity, but here is an excellent spot interval training that can be done at home without any equipment, while watching TV or doing in between doing household chores.
Now bend knees and squat down to touch the floor and then reach up rising and then again lower down.Do it for 20 seconds.
Many women love to have a perfect belly that professional athletes as well as celebrities have. An additional benefit of celery is that it contains apigenin, a natural compound that reduces the risk of ovarian cancer in women.5.
Reply g Burn Stomach Fat - How to Lose Belly Fat Fast Healthy ways to lose weight include both high intensity cardio and walking.
In other words, while fat supplies calories by itself, it has little to no impact on insulin production. Sleep (Sl) magnifies this effect by lowering cortisol and increasing human growth hormone (HGH), a fat burning and muscle building hormone. The number one form of activity is sitting on the couch, and when we are active, we use an inferior method of weight control by choosing jogging over sprinting or weight training. We all need to look at ourselves and realize while we may be comfortable with our current diet practices and be convinced it is enough, it simply may not be.
Cardiovascular, aerobics, free hand exercises, calisthenics, Yoga are some of the easy forms of workouts. If you want to have a near perfect flat belly, then you should be ready to make a few lifestyle changes to reduce the excess belly fat from your body. But when fat is added to sugar and starch (think doughnuts, French fries, pizza and burgers) you get a huge fat storing atomic bomb of insulin release.
Throw in intense exercise (IE) that favors weight training and interval training (more HGH and testosterone= more belly fat burning) over long duration cardio (more cortisol) and you start seeing the butter drip off.
Cheese & yogurts, while high in protein, can add to the fat and sugar burden so a six pack diet uses dairy foods in small amounts only. The point of your nutrition practices where you start seeing losses in belly fat is the point where you start seeing results, NOT the place you are comfortable with. Stop and jump on your spot with feet wide and bringing those closer and flying arms at sided Repeat this move for 2 minutes and after stopping march at your place.
So, always keep roasted almonds handy and enjoy them as a snack or in salads or other dishes.2.
When you are sleep deprived, your metabolism drops by 10-15%.Sleep deprivation also causes glucose intolerance and increases the production of cortisol, causing you to feel hungry. Insulin and fat also independently raise another fat storing hormone called ASP (acylation stimulating protein).
Repeat this whole process thrice till 20 -30 minutes and finish by a cool down march at your place for 3-4 minutes.
WatermelonThe American Dietetic Association declares watermelon as a perfect food to reduce belly fat. They are packed with minerals, dietary fibers and vitamins.Eating a plate of cucumber salad daily is an effective and healthy way to cleanse your body of harmful toxins released by the digestive system and lose weight. And when they are combined, they drastically enhance another fat storing hormone called GIP (glucose dependent insulinotrophic peptide). Watermelon contains 91 percent water and when you eat it at the beginning of a meal, it fills you up without adding a substantial amount of calories to your meal.Plus, it keeps you feeling full longer and also helps combat water retention. As an added benefit, eating cucumbers daily can give you radiant, glowing skin because they are rich in vitamins B and C.6. This juicy fruit is also rich in vitamins B1, B6 and C, as well as potassium and magnesium. Add stress (St) on top of this and the impact is multiplied further forcing excess calories around the belly. It is a great addition to a low-calorie and low-fat diet.An interesting study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass.
It contains a compound known as 9-oxo-ODA that helps reduce lipids in the blood, which in turn helps control belly fat.
Regular consumption of watermelon also lowers the risks associated with coronary artery plaque accumulation and heart disease.3. This compound also fights chronic diseases associated with obesity.Plus, the powerful antioxidant lycopene in tomatoes offers plenty of additional health benefits like reducing wrinkles, fighting cancer and reducing cholesterol levels. Which means that even if you don t gain weight, you waistline can grow by inches as the How to Lose Belly Fat: Tips for a Flatter Stomach - WebMD Exercises to Lose Weight.
BeansRegular consumption of different types of beans helps reduce body fat, develop muscles and improve the digestion process. Tomatoes are an excellent source of nutrients like iron and potassium and are rich in vitamins A and C. Beans also help you feel full for a longer time, thus keeping you from overeating.This happens as beans are an excellent source of soluble fiber. So, to enjoy a healthy body, include tomatoes (in both raw and cooked form) in your daily diet. If you think that sounds too easy or too fast, I suggest you try it FLAT STOMACH ANYONE? This fiber especially targets belly fat, helping to break it down so the fat can be eliminated from the body. I really like the information which you have shared in your post about the fat reducing superfoods. Asif Ali March 31, 2014 at 10:30 am ReplyDear Sir, M working in Office on Morning 9am to 9pm so i also to till this time very tied and stress, after that i no have option for walking or exersice,, in one day i take light break fast and light dinner only but no benifet. You can easily include beans in your daily meals by adding them to salads, soups or side dishes. Ab workouts ab How To Reduce Belly Fat Within 14 Days For Women (Top AB exercises that WORK! Choose lean cuts of meat and low-fat or fat-free dairy products.Avoid highly processed foods that contain high amounts of sodium, fats and sugar.
Berenice May 11, 2014 at 6:59 pm ReplyI just want to know more about to reduce belly fat and fat-burning foods for I just can see the 1st 6 of each top10.
Brisk walking, jogging, biking, swimming, and kickboxing are excellent forms of aerobic or cardio exercise.5. Muscle tissue burns more calories than fat does, even while at rest.When your muscle mass increases, your metabolic rate will also increase. Its really interesting to learn new stuffs that can help me live a very healthy life Yashaswini June 15, 2014 at 3:02 am ReplyVery informative. Have a light snack once every two to three hours between meals to increase the rate of your metabolism.
Include whole-grain cereals in all your meals.Whole grain cereals are high in fiber, low in calories, and will keep you feeling full longer. Try some fat-burning foods that will help you lose belly fat naturally.Have you thought that maybe you have the whole picture wrong about how to get six pack abs? Very good to share Geeta Gangwani July 12, 2014 at 6:40 pm ReplyI really like tips of reduce Weight! It added informative nutrients substances that could fights different kinds of sickness and diseases. Through this page people will love to visit your website and acquire more practical knowhow in caring themselves. Natural fruits vegetable are everydays necessitY in our body.making it healthy energetic and wide.



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Comments »

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