- Do you want to discover the best way to burn your belly fat right away because you cannot afford to keep that dreaded, loosely hanging stubborn flesh on your abdominal area any longer?
- Do you aspire to get the six pack abs, boost your metabolism to become more energetic?
- Are you eager to fit into a new pair of trendy jeans you saw at an upscale market?
Check Truth About Abs, an authoritative resource on diet and exercise program to lose belly fat fast and effectively.
- Be aware that there are some workouts that may actually thicken your stomach and make the matters worse.
- You have to burn more calories than you consume on a daily basis and also build your muscles and tighten them.
- Building muscles involves burning fat with the added benefit of boosting your metabolism and making you energetic.
- Dieting, if it means restricting your food and calorie intake, may actually damage your health instead of losing weight. The truth is that you must eat lots of food in order to reduce fat.
- You need foods that fit your workout regime and also help you to burn belly fat fast.
- The most acclaimed and advertised health foods actually produce tons of fat in your body.
- Carbs are your friends rather than your enemy and that a healthy fat burning diet regime includes all the carbs that your body needs.
A. Proper Diet
B Regular exercise
Take proper diet –a diet that actually burns the fat and keeps you healthy.
So what is the best diet for belly fat reduction?
Remember that no amount of exercising will reduce belly fat unless you eat proper diet.
But for some people, dieting means keeping fasts or starving oneself. This may weaken your metabolism and make you sick. The truth is that you need not starve yourself to lose your fat.
Remember, you were not born to deprive ourselves of all the good things of life including delicious foods. At the same time you have to exercise some self-discipline on what you eat, how much to eat and when to eat. You will have to stop your glands from salivating at the sight of anything delicious.
For this there has to be a clear cut and effective diet plan that reduces the belly fat as well as makes your life enjoyable too.
What should you eat to burn your fat?
You should not forget to include carbohydrates that are abundantly found in oatmeal, sprouted grains and of course fruits, vegetables and green salads along with chicken and fish.
Don’t keep yourself too hungry. This may damage your health. So keep some healthy snacks handy. Some of the healthy snacks include walnuts, almonds, pumpkin seeds, sugar free dried fruits, cottage cheese and pineapple.
1. Don’t skip breakfast
You must know that you remain without food throughout the night. Moreover, whatever you eat in the dinner is evacuated in the morning. Your belly becomes empty. It yearns for food and energy.
You must take proper and nutritive breakfast. Don’t take the same foods every day. Change your breakfast menu to avoid boredom.
2. Take plenty of water daily
Water is the nectar of life. It is a divine, boundless and the cheapest gift of nature. You can ignore it only at your peril.
It is the best natural laxative. Water dissolves all the metabolic toxins, acids, fats and other impurities in your body and flushes them out in form of urine and sweat. It is an invaluable detoxifying and cleansing agent. In this sense, it helps in weight loss.
It fills up your stomach and you feel less hungry. You tend to eat less and do not gain fat. It does not contain any calories and does not increase your weight. It acts as natural filler and gives you a sense of fullness.
It is a nourishing and energizing agent: Of the two components of water, one is oxygen, so it carries oxygen to all the organs and cells of the body. It also functions as a solvent for numerous nutrients and salts and thus helps the body to absorb them.
Most important of all, it is the best laxative that can flush out all the toxins in your body and save it getting dehydrated.
3. Don’t skip your main meals
Take your lunch and dinner punctually. Better still, eat small but several times a day instead of taking larger meals in one go. Smaller amounts of food will help your metabolism work more efficiently and burn more calories.
Control your lust for fats and sugar: Excessive intake of sugar and fats increase blood sugar level and retard the burning of calories. It is better to take fibrous foods such as whole grains and whole wheat products.
4. Never eat in a hurry
Eat patiently and chew your food thoroughly so that it is blended with your saliva. Inadequately chewed food is not digested and the digestive system has to work harder to absorb it. It may even bloat your tummy.
5. Take multivitamin supplements
Although fruits and vegetables contain sufficient vitamins and minerals, quite often you cannot take them regularly and in ample measure. It is, therefore, advisable to take some multivitamin supplement to make up for the loss of essential nutrients from your food. Multivitamins strengthen your immune system and promote healthy growth of your body.
This is the broad outline of what you should eat. It is, however, better to get a thorough guidance of the nutrition and caloric value of what you eat. This is all the more essential so that you eat a balanced diet for all round development of your body.
B. Physical exercise
The truth is that you tend to eat fried, crispy, fatty and calorie rich foods howsoever disciplined you may be. Weakness for such foods is only natural and human. The only thing is that you should burn them out through physical exercise.
There are two important things that you must remember in this context.
First, you should consult your doctor before choosing an exercise regime. Certain exercises may not prove suitable for your individual physical requirements.
Second, select a mix up of a variety of exercises in order to avoid monotony of the same daily exercise.
Having said that, here are some of the best exercises for losing fat.
Walking or jogging is the easiest and the most beneficial exercise. Almost anyone can do them.
It is always better to go for walking or jogging in the morning after evacuating your bowels. Whether you should walk or jog depends upon your age, health and physical fitness. It hardly needs to be mentioned that jogging is better than walking because it is more rigorous than walking.
So slip into your track suit, take your ipod and start jogging or walking. The ideal time for jogging is 30 minutes, but again it depends upon your health.
The word aerobic means “with oxygen". An aerobic exercise is one that infuses oxygen in the metabolic system and thus generates energy.
There are several types of aerobic exercises varying in their degree of intensity. They can be performed according to your age, health and stamina.
Aerobic exercises are generally rhythmic in nature and mostly involve stretching and strength training routines. They are dance-like exercises and can be performed with music to make them more enjoyable.
They are intended to make you strong, flexible and improve your cardiovascular health.
You can do aerobics in groups or solo in your home.
Weight training exercises primarily involve lifting weights. Weight training wins hands down as compared to all other exercises when it comes to transforming your figure. It builds muscles and boosts your metabolism.
The greatest benefit of weight training is that it burns almost double the calories than most other forms of exercises.
The basic principle behind stretching exercises is to cause mild tension without overstretching your limbs.
Stretching exercises are usually performed before aerobic exercises. They should be performed at least for 5-7 minutes. They make your muscles and joints flexible, increase their coordination, improve heart rate, body temperature and flow of blood to muscles. They also increase the flow of oxygen into your body.
You must understand the nitty gritty of the physical exercises that are essential to lose the fat. For this you must get an authoritative guidance from a reputed health expert.
Check out the Truth About Abs Program to discover which exercises are best for losing belly fat and also for building your six pack abs.
The problem with most people is that they get tired of taking exercises on a regular basis. They, therefore, start missing them out on one excuse or another. The main reason for this lapse is the lack of strong motivation.
You must, therefore, keep a photograph of your favorite celebrity on your desk/ fridge where you can see it daily so that you do not forget your goal of acquiring the same figure.
Avoid constipation at all costs
Most people probably are not aware that it is the “number 2” that is the main culprit in preventing you from losing belly fat. Constipation is caused by fatty, fried and crispy foods and lack of proper exercise and insufficient intake of water and other fluids.
Constipation builds up toxins in the colon and prevents the digestive system from absorbing the nutrients and burning the fat in the body.
Take plenty of water to resolve your pooping problem. Also take fibrous and raw foods such as flaxseeds, raw fruit and vegetables such as cucumber, tomatoes and carrots.
While general physical exercises are good for an overall loss of weight, certain exercises are specific for stomach fat loss. The following two exercises aim at abdominal fat loss.
1. Pelvic Lifts
Lie down with your back on the ground and raise your legs straight so that your body forms an L shape.
- Raise your hip from the ground as much as you easily can.
- Stay in this posture as long as you easily can.
- Come back to straight lying position.
2. Elbow to opposite knee crunch
This exercise targets oblique muscle of abdomen. It is a bit difficult exercise and may take some time for perfect performance.
- Lie down with your back on the ground.
- Put your hands under your head and place your elbows on the chest.
- Raise your head along with shoulders.
- Pull your right knee towards your chest and try to touch it with your left elbow.
- Do the same with the left knee and the right elbow.
These two exercises are very effective in abdominal fat loss.
C. Importance of rest after the exercise
Workouts generally cause microscopic tears in the fibers of the muscles, howsoever careful you may be. The torn fibers take time to repair and rejuvenate which is possible only if you take sufficient rest after your workout.
Experts suggest that you must start the next workout session after a gap of around 8-12 hours. It should also be noted that your muscles do not grow during your workout session itself, but only a few hours after it during the period of rest.
Although I have tried my best to provide as much useful information as possible, there is lot more you have to learn in order to perfect your approach to lose fat.
A little information about the author of the Truth About Abs mentioned above will surely be of great help.
Truth About Abs Program is a comprehensive guide in nutrition and fitness that has shown phenomenal results for thousands of people. It has sold more than 260,000 copies world-wide.
The program goes to the extent of fixing exact workout on the exact days so that you can burn your fat and train your abdomen without resorting to any guesswork.
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