2 Simple Ways to Really Lose Belly Fat

Let’s be honest, losing belly fat (also known as visceral fat) is hard to do, but not impossible. But if it’s so difficult, why would anyone even try to get rid of it? Why not just give up and live with it?

Because having an excess amount of visceral fat - the type of fat found deep in the abdominal cavity - is unhealthy and can lead to a whole host of diseases - many of which can be life-threatening. If you are a women with a waist measurement in excess of 35 inches, or 40 inches for men, you have an increased risk of heart disease, stroke, sleep apnea, bone density loss, insulin resistance (leading to Type 2 diabetes) and even some types of cancer!

So how can you get rid of this stubborn and dangerous form of fat?

How to Lose Belly Fat

There are two basic tips that can help you get it done.

1. Exercise (Of a Certain Kind)

(Image courtesy of Ohmega1982 at FreeDigitalPhotos.net.)

There are many products and methods that tout themselves as being the Holy Grail when it comes to losing belly fat, but the fact of the matter is most of them don't work. Instead put that money into a gym membership. The only real way to lose belly fat is to burn more calories than you eat! Period.

Fortunately when you start to lose fat, belly fat is one of the first to go. But to set the record straight, there isn’t a program that specifically targets belly fat - the body just doesn’t work that way.

For best results, do short but high intensity cardio-style workouts four times per week. Add in a couple days of strength training per week (with one day off) and you have half of a recipe for losing belly fat and body fat in general.

The other half is....

Healthy Food Choices

You can only burn off so many calories per week working out. If you make bad food choices, both in the type and amount of food you eat, you will not create a calorie deficit and lose belly fat.

One tactic in portion control is eating on a smaller plate. This works by tricking the brain into thinking you ate more than you really did. So when it sees your plate empty, it thinks you are full.

(Image courtesy of Mister GC at FreeDigitalPhotos.net.)

The food you eat should be healthy. Focus on eating foods low in calories, but high in protein and fiber, such as fresh fruits, vegetables, whole grains and lean meats. These foods keep you fuller longer without adding in a ton of calories.

Also, whatever you do, avoid sugar! At first it gives you a lot of energy, but your body quickly metabolizes it by dumping insulin (usually too much) in your bloodstream. Once the sugar is gone, you “crash” from low blood sugar. So what do you do? Eat more sugar. This yo-yo effect eventually causes insulin resistance leading to Type 2 diabetes - and that spare tire around your waist...

So as unglamorous as it may sound, it really comes down to a combination of exercise and healthy food choices as the way to belly fat loss. Eating healthy food prevents you from consuming empty calories that have no nutritional value and exercising burns off calories.

If you burn off more calories than you take in, you’ll lose belly fat. It really is that simple, but not necessarily easy. 

We try to make it easier by providing short, effective workouts here every week, so be sure to check back Thursday for a great belly fat-blasting cardio workout to add to your workout regimen!

5 Healthy Ways to Reduce Belly Fat

The hardest type of fat to lose is belly fat. But it's also the most important fat to lose. Belly fat can be a sign of poor cardiovascular health and can signify (years before it happens) potential onset of diabetes, heart attack and even colon cancer. Getting belly fat under control is of utmost importance. Thankfully, due to science we know more than ever about belly fat and why we have it.

The Cortisol Connection

Illustration of obesity and waist circumference. (Photo credit: Wikipedia)

In women and men there is thought to be a connection between cortisol levels and waist circumference. The stress many people have in their modern lives tends to make them produce more cortisol which tends to force them to store extra fat around their bellies. This is the “muffin top” that you often see in otherwise thin women.

1. Reduce Stress
It is critical that women with excess belly fat (compared to body fat) find ways to reduce their stress levels. One way to do that is to find ways to get some “me” time through exercise or other stress reducers. Some people have gotten some results by adding a resveratrol supplement, which is an ingredient found in red wine, grapes, cherries and cranberries. It helps reduce stress, increases motivation and sometimes gives a boost of energy not unlike caffeine.

2. Avoid Processed Foods

Whether it’s “diet food” or out and out “bad” food, it’s best to avoid processed food of all kinds. Sticking as close to nature as possible to get the nutrient-dense foods that your body needs will do a lot to help you because your body will be getting the vitamins and minerals it needs to repair itself. Think low calorie, high nutrition. You can eat a larger volume of food when you seek to limit processed foods and stick to whole foods.

3. Drink Plenty of Water

The truth is the only beverage that anyone should be drinking is water, and some green tea (assuming you can have the caffeine). Don’t drink fruit juice or soda (diet or not) and limit alcoholic beverages. Instead, drink fresh filtered water, about eight glasses per day. If you feel the need for something sweet, eat fruit - don’t drink it.

4. Do Aerobic Exercise

Aerobic exercise will not only help you lose weight, combat stress, and burn calories, but it is also very good for your cardiovascular system. Since belly fat plays havoc on the cardiovascular system, it’s important to find a way to improve your heart health. The only way to truly burn fat is also through aerobic exercise.

5. Eat Regularly

Eat your largest meal in the morning and eat less as the day progresses. Your last meal of the day be your lightest. There are some theories about eating only during daylight but this is usually very hard to do in today’s busy life that women live with work, kids, family, volunteering and more.

6. Eat Anti-inflammatory Foods

Belly fat is often increased due to eating foods that cause can inflammation. These are some of the best anti-inflammatory foods to eat instead:

* Beets
* Berries
* Dark leafy greens
* Garlic
* Ginger
* Nuts
* Onions
* Peppers
* Salmon
* Tart cherries
* Tomatoes
* Turmeric
* Whole grains

7. Get Enough Sleep

There is a big connection between lack of sleep and being overweight, including having excess body fat around the belly. Most people need between seven and nine hours of sleep a night. The best way to find out how much you need is to keep going to bed earlier and earlier until you can wake up naturally in the morning at the time you need to get up for work without an alarm.

Even women who are of normal weight but who have round bellies have higher death rates than women who are overweight but do not have excess belly fat. There is a test health care providers use to determine an issue with belly fat which is called the height to waist circumference ratio. This number turns out to be a more accurate indicator of health. You get the number by dividing your waist circumference by your height. Here is a link to a helpful calculator: http://www.health-calc.com/body-composition/waist-to-height-ratio

If you’re under 40 and your waist to height ratio is 0.5 or higher, you are considered to be very unhealthy and it is critical that you get help for your weight issue. If you’re 40 to 50 years old, then you should not be over 0.55 and if you’re over 50, then you should not be over 0.6. If you are above those ratios, seek immediate medical evaluation and start a plan to reduce your waist circumference.

[Video] 10-Minute Six-Pack Abs Workout

This hard-hitting workout pulls no punches - your abs will BURN! It's only 10 minutes long, but you will really feel it right away, and it will start building your core strength quickly. The workout includes 10 exercises that will work all of the muscles in your abdominals and core. It's a quick, high-intensity workout, and you will do each exercise for 30 seconds at a time, so you'll move and strengthen your entire body along the way - no boring crunches here!

Do this one a couple of times per week, along with your HIIT cardio, and you'll be well on your way to those six-pack abs you're looking for.



For more great ab exercises and a program that will really help you get a six-pack fast, check this out: 

How Can You Get Six-Pack Abs This Summer?

Everyone wants those defined, six-pack abs, especially come summertime when you can really show them off! With ladies in their bikinis and crop tops, and guys shirtless on the beach, looking great is taken to a whole new level of pressure. But how can you get that awesome six-pack for yourself? You might be looking for an easier answer, but it all starts with consistency and willpower.

Obtaining six-pack abs comes down to the usual diet and exercise, but understanding the specifics is what will make the difference between trying for six-pack abs and actually getting them.

Eat Correctly

Healthy, whole foods. (Photo credit: Wikipedia)

1. Eat Clean - The key to a healthy diet that is effective for dropping excess weight and trimming fat is eating “clean”. This means avoiding processed foods, fast foods, and other foods that are high in processed carbs and sugars, artificial ingredients, and other chemicals. Instead, focus on eating an all-natural diet that focuses on plenty of fresh produce, whole foods, and healthy, clean protein sources. (If you eat meat, it should always be grass fed/pasture raised.)

2. Eat Enough - Many people consider diets to be all about minimizing food intake, but that is simply not the case for healthy and effective diets. When your body feels deprived for a period of time, it may go into "starvation mode," lowering your metabolism and storing fat - which is the exact opposite of what you want! Start thinking about the word “diet” in a different way, one which simply means eating better for a healthier lifestyle. You should always eat enough calories to feed your body so that you have enough energy and fuel to keep your body healthy.

3. Go Plant-Based - Eating a mostly raw, plant-based diet has shown to be extremely effective for weight loss and healthy lifestyles of all types. This is a great diet to explore for anyone that is looking to trim excess belly fat and make room for those cut abs. However, for some people, this diet is too extreme, and may even cause deficiencies and other health problems. For many, the plant-based diet is best used as a short-term cleanse - think 30 days or so. This should be enough to cleanse and detoxify your body, and help you shed some of that stubborn fat too, without depriving your body of needed nutrients.

4. Stay Hydrated - Drinking enough water and fluids is an important part of any diet. You want to keep those muscles hydrated, and help your body release the toxins that are stored in the fat you're losing. Your body needs plenty of water to do this, especially during hot weather.

Exercise Right

1. Consistency Is Key - When you are looking to trim fat and define muscles, remember that consistency with your exercises is the most important factor. After all, you can't just do one workout and expect it to work. You need to target particular muscle groups with each workout and repeat these exercises on a consistent basis.

2. Keep Up With Cardio - To get those six pack abs, you cannot just rely on crunches alone. Cardio workouts are an important part of any exercise regimen, especially because they help you burn excess fat. Some experts report that cardio intervals, with periods of rest in between, boost your metabolism more and burn more fat than steady-state cardio, so you may want to try this. As your abdominals get stronger, you may notice that you use them more during your cardio workouts, too.

3. Core Strengthening - Definition starts at your core. This group of muscles, including your abdominals and back muscles, helps maintain your balance and makes your targeted abdominal exercises exponentially more effective. Many special core exercises, like planking and v-sit exercises, are also more effective for defined abs than plain standard crunches.

4. The Right Workouts - As mentioned before, getting six-pack abs isn't just about crunches. In fact, you will need many targeted exercises to reach all of the different parts of your abdominal muscles to achieve six-pack abs. These targeted exercises combined with cardio and core strengthening workouts are what will make those six-pack abs happen.

If you follow these key fundamentals and stay motivated to follow through, it can be possible to obtain those coveted six-pack abs. Just imagine how good you will look poolside or walking along the beach this summer, and how positively great you will feel!

Check out this excellent workout program for targeted, effective tummy flattening exercises:

Are You Being Cheated By Your Fitness Plan?

If you've been trying to lose stubborn body fat but haven't been able to - despite exercising - it could be possible that you've been cheated. What many exercise programs won't tell you is that not all methods of exercising will burn fat quickly.

So if you've been working out, but you look in the mirror and still see problem areas, there's a good chance that it's not your fault. Don't beat yourself up mentally if you've been giving it your all but your exercise program has been holding out on you.

One of the main areas where both men and women gain fat is in the stomach. We all have a dozen names that we call this area - including muffin top, spare tire, and Santa belly.

But you don't have to put up with this. If your exercise program hasn't given you the results that you want, it's time to fire it and do something that does work. What doesn't work are those weird diets that go along with exercise programs.

Performing a standard dead-hang pull up (Photo credit: Wikipedia)

If you have to eat unpronounceable food or you have to avoid whole food groups in the hopes of losing fat, then something isn't right. In fact, studies have shown that eating fad diets or having a meal plan where you don't consume enough calories actually causes your body to work against you. Instead of working to lose fat, it shuts down fat loss, as it thinks you're starving.

If you have to spend crippling amounts of time on repetitions, or hours on the treadmill to see results, then something's not right. Losing fat doesn't take hours.

In fact, it often only takes an exercise routine of a few minutes. The difference is the right way of exercising and that's what bodyweight training is. You get benefits of building muscle at the same time that you're losing the fat you always wanted to lose.

There are no sweat-drenching, hour upon hour cycles of cardio that you have to do. No bulky machines. You can use simple things like gymnastic rings to lose the fat you've wanted to lose when you're following a bodyweight training routine.

Bodyweight training is an intense way to work out that not only gets rid of unwanted fat, but it also builds a flat stomach and a firm butt. If you want to lose fat using natural bodyweight training methods, you may want to try a program like Body Ripped. This one is especially helpful for women.

It gets you started off with the first phase by giving you a fat loss foundation. In the second phase, you'll get a three-week body change guide. In the third phase, you'll be able to see how your body has transformed.

You can also do bodyweight training on your own, but it's always best to get some guidance - especially when just starting out - so that you can make sure you're not missing anything that could help you reach your goals faster. This is a fun, affordable program that gets results fast.

Click Here to Check Out Body Ripped...

Video - The Truth About Getting Flat Abs

This short interview with Mike Geary, fitness expert and author of "The Truth About Abs" dispels some myths about ab exercises and what it really takes to get flat abs. The reason we like Mike's approach is that, rather than focusing on crunches or other specific ab exercises, he takes a whole-body view, which is much more effective, efficient, and rewarding. Eating the proper foods in the right amounts, and getting regular exercise in a variety of activities and intensity levels, are much more important (and successful) than doing a bunch of situps.

To learn more about Mike's holistic approach, watch the video, and if you want to learn more, check out the resources below:

Mike Geary Interview - Truth About Abs (part 1)
gwnn.me Jackie from Girlwithnoname.com sits down for an informative chat with Mike Geary, author of "The Truth About Six Pack Abs" and "The Fat Burning Kitchen" (and the guy she credits with helping her get her six pack abs). For More Information: gw...


Click Here to Learn More About Abdominal Fat & How It Affects Your Health.... 


Check Out Mike's Book: 

Avoid The #1 Ab Exercise That Is Hurting Your Back

I  know this is a short post, but I wanted to share this video with you. My friend and fellow fitness expert, Yuri Elkaim has just put up a brand new video showing you the #1 ab exercise that is hurting your back…and your chances of losing belly fat.

=> Watch it here...

If you want to know how to train your abs properly in order to lose belly fat and finally see some definition in your abs, then watching this video is the first place to start.

You're sure to learn some helpful info here so go check it out....  #1 Ab Exercise That Is Hurting Your Back

And after you've watched this one, check out the next free video in the series, to learn what are the BEST exercises to give you strong, defined abs just in time for summer!

In this video, Yuri divulges his 3-step formula for getting amazing abs and it's loaded with actionable exercises and quick workout ideas that you can benefit from in minutes.

I personally really enjoyed the part (around the 4:00 mark) where he compares the fat burning effect of sit-ups vs. the clean and press (a full body exercise) - it's very powerful and it will probably give you one of those "ah ha" moments.

This is easily one of the best ab training videos I've come across.

Click here to watch "the 3-step formula for amazing abs."

Enjoy!

Rose.

Belly Dance For Beginners - Fun Abdominal Fat Burning Options

Are you looking for a fun way to burn belly fat? Consider belly dancing. It’s a fun, fast way to burn belly fat and get into great shape.

Why Burn Belly Fat?

Belly fat is the most common cause of weight gain. Men and women alike both struggle with abdominal fat. Unfortunately, abdominal fat is also incredibly dangerous. Abdominal fat has been linked to serious conditions including diabetes, cancer, weakened immune system, heart disease and much more.

Burning belly fat not only helps you look great, it also helps you get and stay healthy. And when you have strong abdominal muscles they support better posture. Strong abs also help you maintain good posture. They support a strong back too which leads to fewer injuries and less back pain.

Your core is the foundation for the rest of your body. Strengthen your core and your abdominal muscles and you’ll improve your entire body from head to toe. It all begins with burning that belly fat. Then you can reveal the muscles underneath.

Belly Dance and Burn Fat

If you love dancing consider belly dancing for fat burning. Dancing is a great way to burn fat and calories. It’s also superior for your heart and lungs. On top of it all, you can dance anywhere, including the comfort of your own home. And it’s tremendously fun!


One great workout called Belly Dance For Beginners is taught by a world renowned Egyptian belly dancer – Leila. The full 240 minute DVD includes three sessions. The first session is a beginner introduction to the basics. You’ll learn the belly dancing moves you’ve always wanted to learn. Leila offers easy to follow instruction which means even if you have no idea how to shimmy you’ll be an expert in no time. The second session adds more steps and movements into your knowledge base.

Finally, in the third session you enjoy several energizing and calorie burning belly dance routines. The routines and the sections vary in length from ten minutes to thirty minutes. This variety means you can also find time in your hectic day to dance and lose weight!

In addition to having a ton of fun you’ll burn fat, tone muscles and improve your flexibility. All you need is a DVD and a few minutes each day to belly dance your way to great health.

Get rid of your muffin top and increase your confidence and overall health. From the comfort of your own living room you can add Belly Dance for Beginners to your health and fitness plan. There’s no reason you can’t have fun and lose weight at the same time.

Where to Buy:
www.amazon.com

Exercises to Shrink Your Tummy

The midsection is a problem area for many people, and those who want to shrink the size of their belly are numerous. A balanced diet is a good place to start, but there are also some great stomach exercises to help along the process. The exercises discussed below meet this description, as they are specifically designed to help tone and tighten the midsection, helping you to gain a flatter tummy. These particular exercises are targeted at beginners, so give them a try if you are just starting out. Once you have mastered these, feel free to advance to something more challenging (keep an eye on this blog for some more advanced suggestions). When doing these exercises, it is important to move slowly so as to maintain control and not allow momentum to take over. As with any new workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.
     
Vertical Leg Crunch
Image via WikipediaThis is a variation on the traditional crunch that focuses more specifically on reducing stomach fat. To begin this stomach exercise, first lie on your back on a flat surface, such as the floor. Use a mat or towel to cushion your spine. Put your hands behind your head, with elbows out far enough that they are out of sight. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdominals and lift your shoulders, head and upper back up to about a thirty degree angle. Be aware of not lifting with your hands or leading with your head.

Long Arm Crunch
For this stomach exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a thirty degree angle. Hold it, then slowly lower your shoulders back to the floor. Repeat for an entire set. Be careful not to lead with your arms, keeping them straight and alongside your head.

Reverse Crunch
You will need to stay on your back for this stomach exercise. Use a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs in the air so that your knees are bent at ninety degree angles and your hips make about a ninety degree angle with your torso. Keep your knees unbent and as straight as possible. Now, contract your ab muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, then slowly lower your hips back to the floor. Repeat for an entire set. This is a gentle form of the crunch, which puts less stress on your back and neck, while really working those lower abdominal muscles to help shrink your tummy.

Get A Flatter Stomach In Just 15 Minutes?

This is an interesting new weight-loss system I thought some of you might be interested in. I haven't tried it yet, myself, but it definitely sounds like something worth looking into.

If you're like most of us, you've probably had trouble keeping the weight off lately..., especially since the holidays!

Perhaps your excess 'baggage' is all over, or maybe just in certain areas - like your belly?

-And like anything else you're still struggling with, you might suspect that there is something out there that could help that you just don't know about yet...

..so I know you're going to be happy to hear more about this unusual story:

Michigan couple stumbles onto an easy flat stomach trick... <--- Click Here

The facts are, a formerly overweight Michigan couple lost over 101 pounds in just a few months by stumbling on this 1 odd technique that can burn flab for up to 3 days from just 15 minutes of moving...

...yeah, it DOES sound amazing!

And you can see them tell their story in their short presentation below:

The real reason you're still flabby & out of shape (presentation) <---Click Here

Here are the other important facts from this unique story you may want to know before watching the presentation:

1. They did it by enjoying delicious foods several times a day, every day, almost never hungry a minute...

2. They DID NOT do one minute of 'cardio', but still lowered their resting heart rate and re-captured that near boundless energy like a spry teenager...

3. He also lost nearly 10 inches of stomach flab, and she dropped 8 dress sizes, going from a 12 to a 4...

4. They did this all while doing almost the exact opposite of what most fitness experts have been teaching us for years...

You're going to learn everything you need to know in the presentation (including their inspiring before & after pics) at this website:

Unusual tips and unique tricks that fight stomach fat... <--- Click Here

You also learn the 5 biggest mistakes you've probably been making trying to fight this flab, among all the tricky little details of their fascinating, life-changing discovery.

Just click here to learn more about this inspiring story....

Note: Results not typical. Your weight loss may be more or less than the experience related above, depending on your own efforts, body type, goals, and other factors. You should consult your doctor or healthcare practitioner before beginning any new exercise or weight loss program.

Flat Belly Workout – Express Belly Blast

Do you have abdominal weight you want to lose? Across the country and even around the world, many people are gaining belly fat. Unfortunately, the stomach is one of the most common places where fat collects. It’s also one of the most dangerous places for fat to collect.

Image via WikipediaTwo Types of Belly Fat

There are essentially two types of belly fat.

Subcutaneous Fat – This type of fat sits on top of your muscles. It’s the fat that’s easiest to lose but it’s also the most noticeable. It’s commonly referred to as a muffin top, love handles or an inner tube of fat.

The other type of fat is Visceral Fat. This type of fat is hidden under your abdominal muscles and it’s quite dangerous. When we talk about visceral fat we’re referring primarily to your Omentum. Your omentum is a sheet of fat that is attached to the bottom edge of your stomach. It extends down in front of your intestines and is attached to your colon and liver. You actually have a “greater omentum” and a “lesser omentum.”

The omentum’s purpose is to catch and store fat. Fat storage serves a purpose. If your body needs energy stores it can turn to your omentum for survival. However, few people in the US are actually in dire need of energy for survival. We have ready access to food. This means that your body simply continues to store fat.

Here’s what too much abdominal fat can mean to your health:

1. Increased risk of developing heart disease
2. Increased risk of developing diabetes
3. Increased risk of high blood pressure and stroke
4. Sleep disorders like sleep apnea are increased.
5. Increased risk of developing cancer
6. Increased risk of developing degenerative diseases
7. Inflammation throughout your entire body.
8. Weakened immune system

Image via WikipediaAbdominal fat is deadly.

The good news is that you can get rid of abdominal fat with exercise and proper nutrition. The Subcutaneous fat is the easiest to burn however with a proper workout you can get rid of both types of fat.

Prevention Magazine has created a “Flat Belly” system. It includes a Flat Belly diet along with their Flat Belly Blast DVD. The DVD combined cardio exercises for calorie burning and fat burning with yoga and toning exercises to help you get the muscles in shape. The Flat Belly Blast includes:

* 20 minutes of cardio intervals
* 10 minutes of tummy toning
* 5 minutes of yoga (Abdominal fat is often caused by stress. Yoga is a surefire stress buster)

If you’re struggling to get rid of belly fat and you want to improve your health and lose weight, consider Prevention Magazine’s Express Belly Blast DVD workout. It’s a great way to get and stay in shape.

Grab Your Flat Belly Blast Workout Resources Here: