How To Reduce Belly Fat – A Lady’s Guide

How to lose belly fat, women? It’s easy – when you know the secret!

Apart from bones and muscle, our body has a significant percentage of fat. Even those who are lean with flat abs have fat. It is part of your body’s composition and performs important functions.

But when the percentage of fat exceeds safe limits, it can lead to health problems. The excess fat sits around your belly and waist. Let’s talk about how to lose belly fat women through diet and exercise.

Fat produces nasty substances that affect your health. Fat is deposited around the different organs of your body. This deeper fat deposit called visceral fat is a problem even for otherwise thin people. It causes health complications like diabetes, high blood pressure, heart disease and certain types of cancer.

To know how much visceral fat you have, take a tape and measure your girth around the belly button. A woman should measure less than 35 inches around the waist and for a man the acceptable limit is 40 inches. Higher abdominal fat is an indication of the high amounts of visceral fat, and you then need to learn how to lose belly fat women.

Even thin people can have elevated levels of visceral fat. Those who are strict with their diet but don’t bother with exercise might still have visceral fat, and this hikes the risk of several lifestyle related diseases and also cancer.

How To Reduce Belly Fat For Women

How to reduce belly fat for women? You can do this by watching your diet, activity, sleep and stress levels.

Sleep

Get at least 7 hours of sleep every night. Less sleep disturbs your biorhythms and this in turn makes you tired and hungry. You tend to eat more food. You also crave sugary and fried stuff. Lack of sleep triggers chemicals that make your body desire sugar and fatty food.

Adequate sleep, on the other hand, is the best way to lose belly fat for women. According to a study on how to lose belly fat for women, those who sleep for 7-8 hours a night gained less visceral fat than those who slept for just 5-6 hours a night. So plan to get your 7 hours of sleep every night.

Exercise

Exercise is the best way to lose belly fat for women. Instead of doing intensive exercise at a fixed time daily, try to spread out your activity all through the day.

Be active by doing different things like climbing stairs, managing household tasks and walking to places. Many folks work out in the morning or evening, and the rest of their day is spent sitting at their desks or lying on the couch. Plan an active lifestyle with a mix of various exercises to keep the fat burning all through the day.

Remember, when it comes to how to reduce belly fat, exercise is very important. Even walking counts as an exercise as long as you walk fast enough to sweat, you breathe harder and your heart rate goes up. Jogging increases the intensity of exercise and you need to do it for only half the time of your daily walk.

Other things to do include some yard work, such as raking leaves, digging up the soil and getting an old style lawn mower to cut grass in the front yard. There are many physical activities that you can do around the house that will get your heart pumping and burn off visceral fat.

(For more detailed workouts for how to reduce belly fat for women, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read our review here) 

Diet

Another of the best ways to lose belly fat is to control what you eat. Choose proteins, whole grains, fruits and vegetables to meet your dietary needs. A balanced and well-rounded meal stops hunger pangs and any intense cravings for high-sugar snacks and other unhealthy stuff in between meals. Eating more of these is how to lose belly fat women.

Include good fats like those found in avocado, olive oil and walnuts. Salmon and tuna are also great sources of good fat. Sugar is one of the worst enemies when it comes to the fight against belly fat. Try to go off sugar for a week. You will notice that you crave for less of the sweet stuff.

The problem with eating sugar laden goodies is that it sets off triggers in your brain, which in turn craves more sweet stuff. Avoid it completely and see the difference. That’s the best way to reduce belly fat for women. Include high-fiber food stuffs in your diet to help cut down on snacking and increasing your belly fat.

Stress

Stress is a silent killer, so keep that in mind while figuring out how to lose belly fat women. Several diseases get triggered by high-stress levels in people. Also, if you are suffering from health problems like heart disease, cancer, diabetes and other problems stress can worsen and even kill you. So get your stress under control. It’s the best way to lose belly fat for women.

Practice calm by adopting meditation and slowing down your pace. Exercise also helps in tackling stress. Take up some form of activity that you love and you will find that your stress goes down over time.

Now that you’re aware of how to reduce belly fat for women, it’s up to you to implement this knowledge and devise your own working system that will get the fat off your belly – and then keep it away!

While you can follow these tips and know how to lose belly fat women, there are several other things that make up a healthy figure than just the amount of fat on specific parts of your body.

That’s why it is always a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term. Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).

“The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.

It reveals little known ways on how to reduce belly fat for women – so you’ll lose weight in a week.

 

How To Lose Belly Fat For Men – Male Fat Loss

How to lose belly fat, men? One would imagine that losing belly fat was purely a feminine pursuit. But no, there are many asking how to lose belly fat for men.

The answer for both genders is essentially the same. Men can lose belly fat by getting the flab off – and keeping it off. And there are only two proven ways to achieve these goals… eating right and working out.

Are you ready to get serious learning how to lose belly fat men? Here are the steps to get you going.

1. Belly Toning Exercises Will Help

There are several exercises that strengthen your belly muscles and keep them firm and toned. The most popular among them are:

a. Squats.

Exercises for those seeking how to lose belly fat fast for men include squats as the mainstay of a routine workout. How to do squats? From the upright position, keep your feet slightly apart and bend at the knees, taking care to keep your back straight and your core tight.

The key is to keep your knees at or behind the level of your toes, so that you don’t lean forward to maintain balance. Go down as low as you can, until your thighs are horizontal and at right angles to your legs. Return back slowly to the starting position and repeat for 2 to 3 sets of 10 to 12 reps. This is excellent for how to reduce belly fat for men.

b. Lunges.

Lunges are also useful for how to lose belly fat men. With your feet split apart like scissors, bend your knees angling your back towards the floor. Hold your torso upright, engaging your abdominal muscles as you lunge. Do not lock your knees while you return back to the starting position, and carry dumbbells if you want to increase exercise intensity.

c. Lying Butt Bridge.

A third exercise for how to lose belly fat men is the lying butt bridge. Here’s how to do it.

Lying flat on the floor, raise your pelvis towards the roof to get a 45 degree angle between your thigh and your body. Return back to a flat position and repeat it 5 to 10 times, holding your core muscles tight. This is very effective when it comes to how to lose belly fat for men.

d. Back Kick.

The back kick is also helpful to lose belly fat men. Holding your core muscles taut and balancing on one leg, bend forwards while kicking the other leg up and backwards. Hold your body straight, feeling the tension in your hamstrings. Return slowly to starting position and repeat the exercise with the other leg. This routine is excellent when it comes to how to reduce belly fat for men.

(For more detailed workouts designed for how to lose belly fat men, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read our review here)

2. Mix It Up With Cardio Workouts

Jogging, running, swimming and other aerobic exercise is a nice supplement to the lower body workouts that help how to lose belly fat for men. The benefit of aerobic exercise is that larger muscle groups are exercised leading to burning off many calories.

Since how to lose belly fat fast for men involves a general and overall loss of surplus fat reserves, this combination of calorie restricted diet and intensive cardio exercises can help get rid of excess fat from anywhere in the body.

3. Eating The Right Food

Some diet modification is mandatory for how to reduce belly fat for men. The changes may seem simple and modest, but their impact can be significant.

a. Avoid sugar and corn syrup.

Just eliminating sugar-rich drinks like soda, energy drinks and fruit juices with added sugar can help lose belly fat quickly. Avoid dehydration by drinking plenty of water. At least 2 liters of water daily is recommended. Green tea is a good alternative with anti-oxidants for extra benefit.

b. Restrict carbs.

High carbohydrate diets rich in sugar releases insulin and that redistributes fat around the belly and thighs. Low carb diets avoid this cycle happening. Protein rich chicken and fish, leafy vegetables and cheese are good options.

c. Reduce calorie intake.

Limiting your food intake to 1500 calories a day is a good way to lose belly fat for men. This will lead to a weight loss of around 1 pound every week, with primarily fat deposits being melted off and used up for calories.

In this video you’ll see how to lose belly fat men through a combination of eating the right food and working out the smart way to lose hip and stomach fat.

As you’ve seen, it is neither complex nor difficult for men to lose belly fat by following this simple approach. All it takes is some discipline and persistence to lose belly fat.

An integrated program on how to reduce belly fat for men will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term. Shaun Hadsall’s best-selling program called “14 Day Rapid Fat Loss Plan” (click here to learn more about it) is worth checking out.

Made of 6 comprehensive modules in all, Shaun Hadsall’s guide “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat for men.

It reveals little known ways how to lose belly fat men – so you’ll lose weight in a week.

 

Experts Call This The Best Way To Lose Belly Fat

What is the best way to lose belly fat?

Ask ten people and they’ll give you different answers. But when you interview experts on fat loss, something interesting emerges. They all agree that there’s probably one “best way to lose belly fat” – and that’s a set of exercises.

But what really is the best way to burn belly fat?

Everyone loves the idea of having flat abs. Some people, desperate to shave off a few pounds of belly fat, are willing to do anything to achieve the body they have always desired. They will willingly starve themselves, buy expensive supplements, and perform any exercises to lose belly fat, or try the latest fad diet that promises flat abs in just a matter of weeks.

Luckily, there is hope for them as belly fat is metabolically active and easy to lose – if you know the best way to lose belly fat. While working out to get rid of belly fat can be helpful, proper nutrition also is an essential requirement. This means you’ve got to follow a low calorie diet. Otherwise belly fat might take quite some time to lose.

Let’s talk about the best way to lose belly fat – simple exercises you can do every day to burn off stubborn belly fat. Before you do any of these, please talk with your medical advisor or coach to make sure you are fit and healthy to do them. Risking injury or serious complications is not worth losing those extra pounds. 

Bicycle

The bicycle exercise has been widely regarded as one of the best ways to lose belly fat and is known to be very effective in shedding a few pounds fast. It works well because it targets the rectus and the oblique muscles of the abdominal wall.

To perform this fastest way to burn belly fat exercise properly, get into a supine position with fingers interlocking at the back of your head. Now bring your knees to your chest, while at the same time lifting your shoulders off the ground.

With your head slightly raised off the ground and your hands supporting your head, slowly bring your left elbow to touch your right knee while keeping your left leg straight and slightly off the ground.

Switch sides and keep pedalling until you have completed 3 sets of 12 repetitions each. It’s the best way to lose belly fat.

Side Plank

The next exercise in our small collection that make up the best way to lose stomach fat is the side plank. Lie straight on your right side with your elbow beneath the shoulders, keeping the legs stacked.

Place your left hand on the right your left hip. Now lift your hips off the ground until where you are only supported on your forearms and feet. In this position, your body should be diagonal to the floor.

Hold for about 30 seconds before you lower yourself to the starting position. Repeat 10 times, then switch sides and do the same.

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Ball Crunch

Of all the exercises considered the best way to lose belly fat, the ball crunch is one of the most effective. You need an exercise ball for this.

Lie on the ball with your lower back fully supported. Put your hand behind your head. Contract your abs, pulling the bottom of your ribcage towards your hips to lift your torso off the ball.

As you curl up, keep the ball stable, and then lower your back down to stretch your abs. Do 3 sets of 12 repetitions.

Vertical Leg Crunch

The vertical leg crunch is also among exercises making up the best way to lose belly fat. It’s among the most popular exercises to burn stomach fat. It is similar to the leg crunch except the legs are straight up, with the knees crossed and hands placed beneath the head for support.

While at this position, contract your abs to lift your shoulders off the ground, keeping the legs in a fixed position to crunch. Do 3 sets with 12 repetitions.

These exercises to lose belly fat can be very effective if done correctly and consistently. While working on the best way to lose stomach fat, if you followed the instructions strictly, you should feel some pain in your abs within the first few days. Typically the pain will go away after a few more days.

The best way to lose belly fat comes from workouts done on a schedule and under the recommendation and guidance of an expert. “14 Day Rapid Fat Loss Plan” is among the better known programs that can help you with fat loss and getting rid of belly fat.

Are you ready to give a powerful fat loss system a try and experience the fastest way to burn belly fat?

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Top Two Exercises To Lose Belly Fat – Belly Fat Exercises

If you were to ask me for just two exercises to lose belly fat fast, this is what I’d recommend. They are what many experts agree are the best exercise to lose belly fat.

But before I reveal these powerful fat melting workouts, let me make something clear. Exercise alone will not permanently remove belly fat. That takes one more thing – healthy nutrition.

Making a habit out of eating right and exercising regularly is the only surefire way to burn off belly fat – and keep it off. Of the many exercises to lose belly fat and getting rid of those love handles, these are the most effective ones.

1. Exercises To Lose Belly Fat: Kettlebell Swing

The first of two effective exercises for belly fat is rather simple. You bend down at your hips and hold a kettlebell (or dumbbell) with both of your hands. Keep your elbows straight, holding the weights at arm’s length. Rock back and move the kettlebell in between your legs.

Squeeze your gluteal muscles and thrust your hips forcefully in front. Lift up the weight to your shoulder level. This happens naturally from the momentum of the weights, even without you actively working to lift it. Then reverse the movement to swing the dumbbells back between your legs.

At any point during these exercises for belly fat, you should not round your lower back. It must remain arched when you bend at the waist. Swing back and forth for as many times as you can. This is one of the most effective exercises to lose belly fat.

how to lose belly fat

 

2. Exercises To Lose Belly Fat: Squat Thrust

One of the other popular exercises to lose belly fat begins with you standing with your feet apart at shoulder-width. Bend down at both your knees and waist. Squat until you can touch the floor with your hands.

Then kick both your legs back into the pushup position, and then reverse the movement and stand up from your squat.

That is one routine in exercises to lose belly fat fast. You can increase the difficulty of your exercises for belly fat by jumping up from a squatting position rather than standing up fast.

(For more detailed exercises to lose belly fat, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read our review here)

Ok, now that I’ve listed two fantastic exercises to lose belly fat, a logical question is… Can I manage with only these two exercises? 

The answer is “Yes, of course.”

After all, this is the best exercise to lose belly fat. There’s a caveat, however. You must do many repetitions of these two exercises as part of your workouts to lose belly fat.

For example, with the first of these exercises for belly fat you must start with 15 reps of the kettlebell swing in your workout, followed by 15 reps of the squat thrust. Then, you’ll do 14 reps of each, and next 13, and so on all the way down to 1 rep of each. This process is known as a “countdown workout” and can be very effective workouts to lose belly fat.

The total set of exercises to lose belly fat will involve doing these 2 routines 120 times each – for 240 reps in all.

That’s a lot. And the workouts exercise your entire body, which means you’ll burn plenty of calories.

It won’t take much time if you do the best exercise to lose belly fat at the right pace. Each rep should only take a few seconds, so entire workouts to lose belly fat will only take 15 minutes. But it will leave you breathless and tired at the end – in a good way!

There are many advantages to following simple belly fat exercises routine like this when it comes to exercises to lose belly fat fast. If you try a complex routine with multiple different exercises, the temptation to skip one or more of them exists.

Also, you might just forget to do one of the series of belly fat exercises, or find that some of the exercises are more painful or hard to complete – and so avoid doing them. With a two-exercise routine, you don’t have this excuse and are more likely to stick with the agenda and complete your workouts to lose belly fat.

Another benefit is that this is a relatively light belly fat exercises workout. You don’t stress bones and joints in the way you would while jogging or running. It is a low impact exercise carried out at high intensity which delivers all the benefits of losing belly fat without much of the risk of other forms of workouts. And the metabolism boost that you’ll get after 240 reps will last for a long time beyond when you stop.

Now, some might quibble with even calling this a full belly fat exercises workout. But you shouldn’t bother about that. The bottom line is that this combination of kettle bell swings and squat thrusts alone can be great exercises to lose belly fat fast – and they beat 15 minutes on a treadmill!

There are other things that make up a healthy figure and it’s a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term.

One of the best belly fat exercises programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it). It reveals little known exercises to reduce thigh fat and belly fat – so you’ll lose weight in a week.

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How To Lose Stomach Fat – Fast

There’s a lot of myth and misinformation out there about how to lose stomach fat and burn belly fat.

Getting rid of belly fat is a challenge for millions of people around the world. No miracle diet or exercise can help you melt away those love handles over a weekend. To lose stomach fat, you will have to practice a disciplined and structured program.

1. How To Lose Stomach Fat: Boost Your Body’s Metabolism

To burn belly fat from your stomach, thighs and hips, you will need to speed up your body’s metabolic rate. How to lose stomach fat fast yet effectively, and following a simple, step by step approach? There are some simple things you can do to achieve this goal.

a. Eat breakfast. Getting rid of belly fat requires some understanding of your body’s metabolism. When you eat within an hour of waking up, you’ll ensure a constant level of insulin and your blood cholesterol levels will be lower. Keep regular timings and include protein and high fiber foods in your breakfast to burn belly fat. Sugar rich foods like cereal, waffles and pancakes will interfere with losing stomach fat. Oats are a good choice.

b. Relax. Cortisol is a stress hormone that distorts normal metabolism and promotes fat deposition around your belly. Getting rid of belly fat often requires tweaking this system back to normal. Get enough sleep. Relax and avoid stress inducing distractions while resting. These are all likely to lower cortisol levels and promote better metabolism. When it comes to learning how to lose stomach fat, that’s important.

c. Get enough exercise. Anyone wondering how to lose stomach fat should stop thinking – and get more active! Aim to take at least 10,000 steps in a day. Prefer walking or cycling to taking the car. Climb stairs instead of using the lift. Walk around for a while every 30 minutes if your job is sedentary. All these are effective when it comes to how to lose lower belly fat.

d. Consume whole grains. When your daily intake includes 5 servings of fruit and vegetables, 3 of low fat dairy and 2 servings of lean meat along with whole grains, you will lose stomach fat more effectively. White grain and processed foods derail this process. Understanding this will help with losing stomach fat.

e. Drink a lot of water. You need around 64 oz of water daily. So how to lose stomach fat? Easy. Carry a bottle of water around everywhere. Cut down on sugary drinks like soda and carbonated beverages, and drink green tea or plain water. This is among one of the most easy ways to lose belly fat too.

2. How To Lose Stomach Fat: Exercise To Burn Off Belly Fat

There are other ways to lose belly fat. Short bursts of intense exercise are how to lose lower belly fat quickly and easily. Depending upon other factors, you may prefer any of the following choices to burn belly fat:

a. Sprint at your maximum speed for 20 seconds and then slow down to a walk, and repeat once you catch your breath. This can have dramatic effects on getting rid of belly fat.

b. Use a treadmill which is preset to interval training mode, and set the incline to increase exercise difficulty for a while.

c. Rapid walks with long strides and a brisk pace can help lose stomach fat.

Crunches and sit ups are good to strengthen belly muscles but don’t help much with how to lose stomach fat fast. Doing bridge, squats and lunges make your abdominal and back muscles stronger.

(For more detailed workouts designed for how to lose lower belly fat, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read this review here)

When it comes to how to lose stomach fat fast, cardio exercises are also helpful in improving exercise tolerance and burning off calories. As additional ways to lose belly fat, add resistance training for even better results. Use free weights or exercise machines for this purpose.

3. How To Lose Stomach Fat: Diet To Lose Stomach Fat

Unless you bring down caloric consumption to less than your body burns off for daily activities, you will not discover how to lose stomach fat. By cutting down by 300 to 500 calories per day, you can reduce total caloric intake by 3,500 calories a week, which help burn belly fat and translates into a weight loss of 1 pound.

Maintaining a food diary can help record your daily caloric intake and show you where to improve and cut down. Eating food rich in good fats (monounsaturated fatty acids) and low in trans fat will help you lose stomach fat. Increasing fiber intake helps slow down absorption of glucose after eating. That’s an important step in how to lose stomach fat.

These simple steps are enough if your goal is how to lose lower belly fat. There are many other ways to lose belly fat. Whichever you choose to follow, monitor progress by measuring your waist to hip ratio. For women, a ratio of 0.8 or lower is ideal. For men, it should be 0.9 or less.

Staying motivated for long enough to see results and to keep the stomach fat off in the long term is critical to your successful weight loss. By following these simple steps, you will soon be able to burn off stomach fat and regain the slim, healthy figure you once enjoyed.

While you can follow these tips on how to lose stomach fat fast, there are several other things that make up a healthy figure than just the amount of fat on specific parts of your body.

That’s why it is always a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term, as well as show you how to lose stomach fat and how to lose lower belly fat.

Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).

Made of 6 comprehensive modules in all, Shaun Hadsall’s guide teaches a simple yet effective system for how to lose stomach fat, enjoy natural weight loss, and get rid of belly fat quickly, easily and permanently. These are ways to lose belly fat that have helped thousands of others like you.

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Which Are The Best Exercises To Lose Belly Fat

The best exercise to lose belly fat is obviously the one that works for you and helps get rid of troublesome tummy tires and love handles. Like almost everyone else, you’d love to have a flat belly and are ready to work at it – even if it means following a diet and working out regularly.

But it’s also true that if you could identify the single best exercise to lose belly fat, it would make things much easier.

So here are the 5 best exercises that many fitness coaches and trainers recommended for getting rid of stubborn belly fat, thigh fat and arm fat. If you try them out, do let us know which one you found to be the best exercise to lose belly fat.

1. Lying Bicycle

With your hands under your head, lie down flat on the floor and lift up your knees to touch your chest. Then lift your shoulders slightly off the floor and bring your left elbow to your right knee. Alternate the positions, rotating between right and left elbow just as if you were pedalling an imaginary bicycle. Carry out the exercise for 12 to 15 reps. You can begin with just one set, but work your way up to 3 daily.

2. Side Plank

With your elbow under your shoulder, lie on your right side. Place your left hand on your left hip, bracing your tummy muscles to keep your core tight. Raise your hips off the floor, balancing on your feet and forearm. Hold the position, with your body at a diagonal, for 30 seconds. Repeat it on the other side. Do 3 reps and gradually increase the duration up to 45 seconds.

3. Vertical Leg Crunch

Many people vote for this as the best exercise to lose belly fat. Vertical leg crunches are done with your legs straight, forcing your abdomen muscles to work hard. Lying flat on the floor with your knees crossed and legs straight, tighten your belly muscles and lift your shoulders up. Keep your hands under your head to provide additional support. Hold your legs steady in a crunch for a few seconds before you relax. Repeat this 10 to 15 times for each set. Work your way from 1 set up to 3 sets.

4. Side Crunch

This is similar to the vertical crunch except you’re on your side. Keep your hands beneath your head, and lie flat with your knees bent just as in crunches. You won’t lift your torso in this exercise, but your right shoulder. Keep your torso on the ground, placing stress on your belly muscles. Repeat the motion 10 times per set.

5. Exercise Ball Crunch

An exercise ball is the only equipment you need for this belly fat burning exercise. Lie down on the ball, with your lower back supported. Place your hands beneath your head. With your stomach muscles tight, lift your torso off the ball. You’ll curl up and then relax your abs 12 to 15 times per set. Repeat it for 1 to 3 sets.

Many workouts are available specifically for losing tummy fat. You’ll find a great collection in the ‘14 Day Rapid Fat Loss Plan‘ program course guide. The 5 listed above are the among the best exercise to lose belly fat. Hopefully you’ll find one of them works for you.

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How to Lose Belly Fat Easily

How to lose belly fat? Everyone wants a flat stomach, and the question most of us ask is, “What can I do about this stubborn, pesky roll of fat around my tummy?”

Well, for a start, you must be aware that there’s no magic formula for attaining a flat stomach. The major precondition of losing belly fat is a complete change of lifestyle. And although most of us want to lose belly fat to improve our looks, the main aim is to stay healthy. So let’s talk about how to lose belly fat.

To begin with, all the steps involved in this process can be broadly classified into three groups:

  • kick-starting metabolism
  • exercising for fat-loss
  • dieting to lose belly fat

Kick-Starting Your Metabolism

The first step on your journey on how to lose belly fat is to look at all the possible ways to boost your metabolism and burn off more fat. Luckily enough, there are several ways to do it.

Eat breakfast. For long, people have been misled by a common misconception… that you should starve yourself in order to lose weight. But that’s not in any way true, especially when it comes to breakfast. As a matter of fact, a recent study clearly showed that taking breakfast an hour after you’ve woken up helps to keep your insulin level steady and helps your body to lower the level of LDL cholesterol.

All you have to do to keep your metabolism at par is to develop the habit of eating your breakfast at a specified time every day. Ensure that your breakfast menu contains a lot of proteins as well as high fiber foods, with minimal amounts of sugary foods or carbohydrate.

Stay hydrated. Several studies have supported water as one of the most effective ways of enhancing metabolism. Apart from that, water also helps the body to flush out toxins in order to improve your overall health. It’s advisable to drink at least 8 glasses of water daily, and a glass of water every time you wake up in the morning.

Exercising To Lose Belly Fat

All effective tips on how to lose belly fat, must in one way or another mention exercise. And in this case, we insist on doing the right exercise. Some of the exercises people insist on are worthless.

First of all, understand that for effective results you must learn how to work-out in small bursts. For instance, run as fast as you can for a minute, and then slow down and start walking. Repeat this every 10 minutes for at least an hour.

Alternatively, you could set up a stationary bike or a treadmill for interval training, and that will definitely help you with losing belly fat.

Skip crunches. Crunches may be necessary in building strong abdominal muscle, but are not recommended when it comes to how to lose belly fat. As a matter of fact, crunches may make your stomach appear bigger once you start developing bigger abs. To involve your core muscles, try doing the bridge, squats or stretching sideways by the waist.

Dieting To Lose Belly Fat

The last very important step on how to lose belly fat is being familiar with the right kind of food to include in your diet as well as the type of food you should avoid at all costs.

To begin with, unless you limit the amount of calories you eat, you’ll never lose belly fat. And the best way to do this is to try and keep a calorie journal. This journal will help you to calculate the amount of food you consume in a day, and there are several online calorie calculators that can help you estimate the right amount of calories in each type of food. It’s advisable that you restrict the amount of calories to about 2000 calories a day.

Finally, you should try to substitute your diet with foods that are actually rich in soluble fibers. Good examples of such foods include oats, apples, cherries, as well as split pea soup. In addition, try replacing saturated fats with good fats like nuts, avocados, soybeans, chocolate and seeds.

Since some of the conventional food products like margarine, cookies and crackers are popularly known for containing high amounts of trans-fats and hydrogenated oils which result in adding on abdominal fat, they should be strictly restricted from your diet if you want to lose belly fat.

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How To Lose Belly Fat For Men

Men often wonder how to lose belly fat. From a health standpoint, men with love handles around their tummies are at higher risk for diseases like diabetes and heart conditions than healthier counterparts.

Chubby tummies of childhood and teenage often vanish in adolescence as hormones kick in and young men take more pride in working out and looking good for the girls. But many regress back in middle age and then worry about how to lose belly fat for men.

It isn’t difficult to get rid of those tummy tires. You just need some changes to your lifestyle and you’ll start burning off belly fat fast.

If you don’t get rid of the fat, your other workouts will be less effective – and no one can see that sculpted ab when it’s buried under a layer of blubber. So get on your fat fighting mission with dedication and commitment. Here’s how to lose belly fat men, and enjoy a lean, healthy look once again.

Get Rid of Stress

Stress in your life releases hormones like cortisol. Among its other effects, cortisol dissolves fat from other areas and deposits them on the belly. It also conserves carbs in your diet to store away as fat cells around your tummy and thighs. This means the more stressed you are, the rounder you’ll get around your belly.

Eat Vitamin C

Vitamin C helps lower and counterbalance the spikes of cortisol that go with stress. It also builds up immunity and encourages fat burning by your body. By manufacturing more carnitine in your body, it helps turn fat into fuel preferentially over glucose or proteins.

Do Weight Training

The best way to lose belly fat for men is to train with weights. It increases insulin release and takes up glucose into cells, while gaining muscle through protein metabolism. A structured strength training program can both burn off excess belly fat and build more muscle.

Don’t Shun Fat

Healthy fats are important for your metabolism. Shunning all types of fat is not necessary. Omega 3 fatty acids in salmon, nuts and fish oil help muscle and brain development. Trans fats and saturated fats like butter and margarine are best avoided.

Balance Your Diet

Eating a mix of protein, carbs and fat is the best way to lose belly fat in men and keep it off in the long term. Grass fed beef, wild meats, salmon, fruits, vegetables, chicken breast and turkey are good sources of balanced nutrients and vitamins.

Sleep Well

Getting 8 to 10 hours sleep at night can reduce production of a hormone called ghrelin which causes sugar craving and alters hormone production. This in turn impacts glucose and cortisol levels, causing fat to pile up around your stomach. A good night’s rest can counter this effect and help how to lose belly fat men.

Start With Protein

Breakfast is an important meal you should never skip. Taking a protein rich meal in the morning can set the tone for your entire day and jumpstart your metabolism which helps to burn off more fat.

In addition to these simple lifestyle changes, you can try following a structured step by step plan like the “14 Day Rapid Fat Loss Plan” for better and faster results.

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How To Lose Body Fat

Fat loss and fitness are today’s obsession all over the world. How to lose body fat?

That seems to be the existential dilemma of appearance-conscious men and women everywhere. It’s not difficult to lose body fat. All you need is a plan that will ensure that your calorie intake is lesser than the amount of energy your body burns off.

Planning Your Diet

A well rounded diet that’s rich in protein and fat is the right first step in how to lose body fat. Lean protein like chicken, fish and white meat can prevent accumulation of fat while providing you with all the energy necessary for activities. Avoid dairy products as they lead to more fat deposits around the belly and thighs. Olive oil is better for weight loss than canola and butter.

Drinking plenty of water can help you lose body fat. Metabolic rate increases which in turn burns off fat. You need 6 to 8 glasses of water daily. Start off your day with a healthy breakfast and a large glass of water and you’ll be energetic right through your morning. Instead of alcohol or soda, sip from a bottle of water that you carry with you everywhere.

Don’t skip breakfast. It’s the most important meal of your day and can lay the foundation of your energy needs. Plenty of protein and fiber gets you started on the right foot. Baked or fried foods which have sugar can give you an energy jolt but will leave you tired and hungry within a few hours.

Ensure fiber content in whatever you eat. Fruits and vegetables are good. Processed foods and pastries are not. Fiber helps fill your stomach so you won’t crave a snack shortly after meals. Whole grain cereals are excellent sources of fiber. Fruit juice is NOT fiber rich.

Exercise To Lose Body Fat

Whenever someone asks about how to lose body fat, they are told to exercise. But what kind of exercise is best for weight loss?

Resistance training with weights helps gain muscle and maintain tone. It sets the tone for your metabolism, boosting it to help fat loss. When you start weight lifting, follow some simple tips or get an instructor to guide you.

Your workout must exercise all major muscle groups. Larger muscle groups like thighs, back, legs and abdomen will burn more energy and will achieve faster weight loss. Lifting heavier weights will be more effective in losing body fat. But if you start with too heavy loads, you risk injury and pain. Rest adequately in between workout sessions. Muscles need time to rest and recover from stress.

Cardio exercise is also important for losing body fat. Mixing resistance and cardio training is the key. Biking, running, swimming and brisk walking are the best forms of cardio exercise. Try to exercise with a friend or partner so that you can offer each other weight loss motivation.

Get Motivated To Persist

How to lose body fat when you are tempted to give up when you don’t see quick results? The secret lies in ongoing motivation. First, get a physician’s evaluation to make sure you won’t aggravate any medical condition with your proposed diet and exercise regimen.

Then set yourself goals and targets for weight loss and exercise. Chart your progress and record your workout sessions. A good goal is to aim for 1 to 2 pounds weight loss every week. Losing too much fat at once can leave you weak and tired. You’ll also gain it back if you stop exercise.

Mentally motivating yourself with a positive body image of how you’ll look and feel after losing fat is a great way to stick with the program for as long as it takes. A great guide to help you stay motivated for weight loss is the “14 Day Rapid Fat Loss Plan” by Shaun Hadsall.

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How To Lose Inner Thigh Fat

Want to know how to lose inner thigh fat?

If your weight is normal but your inner thighs touch, you might feel its because you’re carrying around extra fat. This could be because of your bone structure and narrow hips. If you anyway want to know how to lose inner thigh fat, understand that it is not always easy. You’ll have to follow a combined approach involving weight reduction and workouts designed specifically for inner thigh muscles.

Nothing about losing inner thigh fat happens quickly. You’ll need patience and perseverance. There might be days or even weeks when nothing seems to happen. You may be used to losing fat quickly from your belly, thighs or arms, and think it’s going to be just as fast. But the first thing to learn about how to lose inner thigh fat is that this is a slow process. You will achieve slimmer thighs and legs if you stick with it.

Here’s how to lose inner thigh fat consistently:

Eat Right

Eat fewer calories. Avoid saturated fats completely. Reduce your intake of red meat and consume only lean protein and whole grain foods. Low fat dairy is permitted, but tends to add to body fat.

Exercise Regularly

Whole body exercises to lose fat are equally important when you’re thinking about how to lose inner thigh fat. Ketosis helps convert fat stores into energy, but the fat is drawn from all parts of your body, not only the thighs. That’s why general workouts are such an important part of losing thigh fat.

Biking and swimming are particularly effective at burning off fat while exercising your legs and thigh muscles. Even people with arthritis or leg injuries will be able to perform them. Doing leg workouts at least 2 or 3 times a week will help lose fat. Playing sports is another option, where group activities help make the weight loss process fun.

Thigh Exercises

Exercise workouts specific to your inner thigh muscles include crossover lunges and side lunges. These must be repeated at least 15 times for each leg and thrice daily. Scissor kicks will help build tone in your inner thigh muscles and firm your lower belly muscles also. Each exercise must be held for 10 seconds and repeated 7 times after a break of 5 seconds.

Inner thigh squeezes are performed with an exercise ball held between your thighs. This exercise is exceptionally good for losing inner thigh fat. Hold the ball in a tight grip for as long as your muscles can maintain pressure. Stop when you feel tired.

Squat lifts and adduction routines for the hip are other thigh exercises that are effective in melting away thigh fat. You may prefer more fun activities like ice skating, roller blading or gymnastics to cut the flab off your inner thighs.

There are many other things you can do to lose inner thigh fat. Following a regular approach with discipline and persistence is the key. If anyone asks you how to lose inner thigh fat, think for a moment about all that you do – but then answer: “Slowly. Really slowly!”

Having access to a structured fat loss course like Shaun Hadsall’s “14 Day Rapid Fat Loss” is another helpful way to stay on track and lose inner thigh fat quickly.

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