Burn That Belly Fat

Tips For Getting Rid Of Stubborn Belly Fat

TABLE OF CONTENTS

Whered That Belly Fat Come From?..............................................................3 The Health Risks Of BellyFat .........................................................................3 Getting Rid Of St !!orn Belly Fat ".............................................................# $ating To %ose Belly Fat "............................................................................& Food That B rn Body Fat ..".........................................................................' Fat B rning $(er)ises "...............................................................................*+ Healthy ,ieting Ti-s."..................................................................................** Con)l sion ".................................................................................................*3

BURN THAT BODY FAT

Whered That Belly Fat Come From?

If you are like most people, you might find yourself looking down and wondering where that belly fat came from !here there was once a flat area, is a protruding ball that seems to ha"e sprung from nowhere, but did it really#

The truth is that stressful li"ing, o"ereating and not e$ercising enough takes it%s toll on e"eryone and while it might seem like your big belly &ust suddenly e$panded, the truth is that it has been slowly growing for 'uite some time

If you are smart, you will recogni(e this and take steps to remedy it because not only is belly fat unsightly, it is also harmful to your health Taking the necessary steps now is important, because it only gets harder to lose it as time goes on)

The Health Risks Of Belly Fat

*side from the low self esteem and frustration that ha"ing e$cess belly fat brings, carrying those e$tra pounds has many other dangers and disad"antages The health risks of belly fat are numerous and they will always remain as threats to your o"erall well+being if you don,t do something about your weight as soon as you possibly can One of the health risks of belly fat is that people with e$cess belly fat ha"e an increased risk of heart disease -eart disease is one of the ma&or killers in the .nited States, /anada, 0ngland and many other counties 1ow, in general, being o"erweight gi"es you a higher risk of heart disease, but belly fat 2or he "isceral fat around the organs in the abdomen3 in particular is

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problematic according to a study done on mice at the .ni"ersity of 4ichigan /ardio"ascular /enter which found a direct correlation between inflammation around the "isceral fat cells and atherosclerosis or hardening of the arteries This makes belly fat particularly dangerous

*nother risk that is associated with being o"erweight is diabetes 5iabetes is often hereditary but you can significantly decrease the chances of you contracting this disease by keeping your weight in control -a"ing e$tra pounds causes a disturbance in the normal insulin production which results to a higher le"el of blood sugar and conse'uently, diabetes

-ypertension is also closely associated with people who are o"erweight *lso referred to as high blood pressure, this hypertension is often called the 6silent killer7 because many people don%t e"en know they ha"e it -ypertension can lead to stroke, heart attack, aneurysm, heart failure, renal failure among many other problems

Belly fat also causes an increased risk of contracting cancer Some of the types of cancer which is closely associated with obesity includes colon, prostate, kidney, endometrial and post+menopausal breast cancer This is again related to the "isceral fat around your abdominal organs which is present in larger amounts with people who ha"e e$cess belly fat

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Getting Rid Of Stubborn Belly Fat
Getting rid of belly fat is not easy but well worth the effort due if you want to remain healthy and look good at the beach) First of all, engage in an e$ercise that is specific to losing fat on the belly * popular e$ercise for this is to lie on your tummy and raise your arms and legs as high as you possibly can Stretch your arms in front of you and lift them to the le"el of your ears Try to lift your legs as far towards your head as you can Remember to keep both arms and legs straight Suspend this position for as long as you can

*t first you will want to go easy and, of course, consult with your doctor before trying this or any other e$ercise 0ach time you do the e$ercise, howe"er, gradually increase the duration of the e$ercise The first time is always the most trying -owe"er, you will impro"e in stamina as you do this e$ercise regularly Increase the fre'uency of this workout if you desire speedier results

0ach time you do this, feel your stomach muscle stretch out This is a good work+out for the muscles of that area In addition, you tone and tighten your tummy 8our limbs benefit from this work+out as well The more you do this, the longer you can suspend the position 8ou will e"entually come to en&oy this simple yet effecti"e e$ercise

The key to getting results is to be consistent in your effort If you belie"e in the power and goodness of e$ercise at all, you will make a routine that you will stick to 5raw up a realistic timetable that you will adhere to Of course, you can allocate time for this mentally but whate"er you do, stick to it

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Of course, you will also ha"e to add some more acti"ity to your life especially if you are sedentary Try adding a lunchtime walk a couple of days a week This doesn%t ha"e to be strenuous, &ust get out and mo"e around for at least 9: minutes Try to work your way up to a walk e"ery day If you like biking, swimming, tennis or any other sport or acti"ity, try to work that into your weekly routine

*nother thing you can do to get more acti"ity is to work in more of it during the day Take the stairs instead of the ele"ator ;ark further away from work or the mall Get up from your chair e"ery hour and do some situps, &umping &acks or stretches < take a short walk around the office

8ou will also need to change your eating habits < in fact, these are probably the "ery thing that got your belly to where it is now

Take a look at your diet and try to substitute non+healthy items for healthier ones Instead of a bag of chips, ha"e carrot sticks 0at a salad instead of French fries In fact, you should a"oid sugary snacks and fried food all together If you look at what you eat, you will probably see 'uite a few things that you can make substitutions with and not ha"e to depri"e yourself too much ;racticing proper dieting can be a hard task Training your body to eat properly by only eating when you are hungry can help you to lose weight and keep it off fore"er There are many websites that can help you to practice proper dieting I recommend The 5iet Solution It is one of many sites that I ha"e researched which gi"es in depth step by step instructions on how to practice proper dieting It pro"ides recipes, articles, and my fa"orite personal "ideos on proper dieting

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techni'ues on how to lose those pounds Isabel 5e =os Rios shares her techni'ues on how she lost weight and has been keeping it off for ten years

0ating healthier will ha"e many benefits to your o"erall health not the least of which is that you will start to lose your belly fat In fact, you will probably see changes in the si(e if your belly before any other area in your body simply because this is probably where the biggest accumulation in fat is

But, in order to see those changes, you ha"e to be honest with yourself and oe"aluate what you eat and make an effort to eat less calories and get more e$ercise That%s really the only way that you will be able to get rid of your belly fat

ating To !ose Belly Fat

*s mentioned abo"e one of the most effecti"e ways on how to shrink belly fat is to change your daily eating habits Take good notice with what you eat and only choose healthy foods that are low in fat and cholesterol Stick to fruits, "egetables and a lot of other foods that are rich in fiber *"oid fast food, soda and &uices that are rich in sugar and are high in calories

4ost people who are trying to lose weight often result to star"ing themsel"es This is not a good way to lose weight because it will only make you cra"e for food and conse'uently, make you eat more than you should It is also unhealthy and might cause some health complications 0at small meals that are spread

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o"er fi"e to si$ times a day 4ake sure that they e"ery meal is balanced and has all the nutrition that you need

5on,t do a sudden o"erhaul with your diet *llow your body to ad&ust to your new and healthier lifestyle by starting to switch some food choices to a healthier option *n e$ample is eating wholegrain bread instead of rice or white and whole meal pasta for your daily carbohydrate needs For snacks, you can try to eat fruits like an apple or e"en "egetables like carrots and celery instead of potato chips and other &unk food

Foods That Burn Belly Fat

5id you know that there were some foods that can help you burn belly fat# !ell, it%s not &ust belly fat per say, but these foods can help you burn any fat and that includes the fat in your belly)

One of these foods is good old oatmeal But not the 'uick cooking kind in the package < the old fashioned rolled oats with nothing added

The reason why oatmeal works is that the fiber that is soluble within, lowers the cholesterol in your blood Oatmeal is also known to pre"ent heart and colon diseases

8ou may think that you are fat, but do not e$clude oil entirely If you remember the food pyramid, oil and fat occupy the top most tier of the pyramid This

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means that oil and fat are essential parts of a balanced diet, in the smallest 'uantities relati"e to food from other food groups

But what oil is best for you 2and e"eryone else3# The short answer is oli"e oil This oil is rich in mono+unsaturated fat, which burns your fat while keeping the le"el of cholesterol low Beans are good sources as well, and these are lima beans, kidney beans, white beans and na"y beans Re+fried beans are best a"oided howe"er These contain saturated fat which is not good for you Otherwise, you can obtain protein, iron and fiber from beans Remember to cook the beans well because you do not want to cause indigestion later

5o you remember eating beans in your local >apanese restaurant# These beans in pods are good for you as well The preparation is simple too Boil these organic soybeans for as little as three minutes and then ser"e 2without the water3 with a little salt for fla"or 8ou can purchase these beans at your local organic store

5o take low fat milk regularly 4ilk not only burns fat, it also strengthens your teeth and bones Besides, you will be setting a great e$ample for the children 2and e"eryone else in the family, for that matter3

Green "eggies like spinach and broccoli are great for burning fat because they are loaded with "itamins, minerals and fiber which, when eaten before a meal, can help keep you full and, therefore, less likely to pig out on more fattening foods >ust be careful not to load them up with butter and to keep your salads to dark greens like green leaf and arugula and lay off the creamy dressing)

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Green tea < either iced or hot is a great fat burning food since it is loaded with antio$idants, has no calories and can help boost your metabolism which can help you burn more fat all day long)

Fat Burning "er#ises

!hile most people associate fat burning e$ercises with cardio"ascular e$ercises like running and aerobics, the e$ercises that burn the most fat are actually slow, long duration motions that in"ol"e most of your ma&or muscle groups That%s because these e$ercises build muscle and, the more muscle you ha"e, the more calories you will e$pend on any acti"ity, e"en watching T? and sleeping

!here cardio"ascular e$ercise might burn up some calories during the e$ercise, the muscle you build with slower weight building e$ercises will help you to burn fat all day 2and night3 long

The best type of e$ercises are ones where you use slow, controlled mo"ements to lift a weight Bench presses, bicep curls, s'uats, leg lifts, bent arm fly%s and the like are great for muscle building The key is to load up the weights to where you can do @: reps or less Once you can do more than @: reps of any particular e$ercise, add more weight That way you are continually building the muscle

4any people think that a good e$ercise program in"ol"es spending a lot of time in the gym, but this is not true In fact, most of the weight building e$ercises only re'uire that you engage in them for a series of A: to 9: minutes e"ery

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other day In the alternate days, add in a cardio e$ercise like walking or running For proper e$ercise techni'ues, watch this "ideoB C and @D minute work out off during the week, in order to allow your body to recuperate from the different e$ercisesE howe"er you should at least e$ercise F days per week in order to burn an adamant amount of calories 8ou may take a few days

Healthy $ieting Ti%s

One thing about losing belly fat, is that you want to do it the healthy way There are many ways to cut down on what you eat, but if you succumb to fad diets then you will soon find that you gain all that belly fat back The following are some tips you can follow to make sure you lose belly fat without risking your health

The first rule which is also the simplest 2may sound too easy for many of you3, but is ne"ertheless irrefutable 4ake sure that you ha"e ade'uate sleep *de'uate sleep normally means abo"e si$ hours 2more for children of course3 for the a"erage adult This is howe"er, dependent on the indi"idual

If you do not ha"e enough sleep, you will feel less energetic and dark rings form under your eyes This is also important if you are engaging in muscle building e$ercises 2remember, more muscle burns more fat e"en when you are at rest3 because you need ade'uate sleep to properly build muscle Otherwise all your weight lifting efforts could be for nothing)

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The second rule is that you ensure ade'uate intake of fresh water !ater is life+gi"ing and your body can do more with it Insufficient water shows up in the form of cracked lips, wrinkly skin on the back of your hands, etc Once you replenish your body with water, these symptoms typically "anish

The third rule is to include plenty of "egetables and fruits into your daily diet 4ake "egetables and fruits part of your daily diet * simple way to ensure that your intake is ade'uate is to eat the colors of the rainbow !hen you go shopping in the supermarket, simply buy all the different colors Of course, buy that which you will eat There is no sense in buying to fulfill a ,'uota, only to lea"e it to rot in the refrigerator

0at your biggest meal for breakfast and the smallest one in your last meal Typically, your body burns up the energy that it has consumed during the day It will be easier to ingest a smaller meal as well as faster, which is why the last meal of the day is recommended to be smaller 8ou do not want to bring it to sleep Some people cannot sleep well with a hea"y stomach

8ou are not recommended to e$clude meat but you might want to cut down to twice a week and substitute fish or chicken on the other days Try to take smaller portions when you do eat red meat 4ake sure that the cuts are lean as opposed to fatty

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Conclusion
1o one likes belly fat, but as you can see from this report, getting rid of it is about more than &ust looking good < it%s about being healthy and lessening your risk of illness and disease

8es, getting rid of belly fat does take effort, but when you think of it, doesn%t anything worthwhile in life take effort#

Taking the steps now to reduce your belly fat and make sure it stays away will be well worth the effort as you will ha"e renewed self confidence, more energy and a longer and healthier life 8ou owe it to yourself, so why not start today#

The weight loss tip group is a group of e$perts in the field ofB dieting, weight loss, fitness and yoga These e$perienced e$pert share tips and techni'ues on how to e$ercise proper dieting, weight loss techni'ues, muscle building and e$ercising techni'ues For more techni'ues and tips "isit the !eight =oss Tip Group atB httpBGGwww lose+weighttips