LOSE BELLY FAT

Knowledge is power. Once you know what foods cause belly fat you can begin to remove them from your diet. Here is a list of the worst offenders:

Fried foods
It’s quite obvious why fried foods have made it to the top of this list. Fried foods are unhealthy and heavily saturated with fat when drowned in oil. Many dieters will try to consume fried foods in “moderation,” but there’s still a possibility of weight gain even if these foods are consumed in morsels. Examples of fried foods are: French fries, corn dogs and crispy chicken.

Sugary foods
Sugar is a big one. The sugar found in junk food and soda is the kind of sugar that burns quickly, unlike those sugars found in fruits and vegetables, which burn more slowly. If your body is processing sugar to create energy, and you’re not using any energy, those sugars will be converted into fat for later use. If you’re going to enjoy sweets, enjoy them right before you use the Stair Master.

Sodium
According to the N.A.S., the average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,000-6,000 milligrams per day. The consequence of all this sodium — most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods — isn’t pretty for your abs. That’s because where sodium goes, water follows.

Saturated Fat
You need to limit your intake of saturated fats — found in foods such as red meat, cream, and butter — to less than 10 percent of your diet. Foods such as fish, olive oil, avocado, and walnuts are great sources of unsaturated fats, which can work to lower your levels of low-density lipoprotein (LDL) cholesterol, the “bad” kind.

Flour heavy foods
When on a diet, stay far away from foods that are white or beige, because they often contain lots of white flour. Foods that contain flour may seem like a “safe” food, but it’s on the list of foods that cause belly fat for a reason. Due to white flour’s easy digestibility, your body immediately processes the flour and converts it to glucose. And as you may know, glucose is sugar. Examples of foods that contain lots of white flour are: Waffles, pancakes, pizza and bread.

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The best exercise to lose belly fat works your abs and not only helps you lose weight but also helps you protect your spine and have better health overall.

The Bicycle exercise is the best move to target the ’six pack’ and the waist, according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 12-16 reps.

The exercise ball is an excellent tool to strengthen the abs and for working the ’six pack’.To do it right:
1. Lie face-up with the ball resting under your mid/lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., you shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

The vertical leg crunch is another effective move to lose belly fat especially for the ’six pack’ area and the obliques. To do it correctly:
1. Lie face up on the floor and extend the legs straight up with knees crossed.
2. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
3. Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
4. Lower and repeat for 12-16 reps.

The plank exercise is a great way to build endurance in the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominal to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

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Understanding what causes belly fat is the first step to getting rid of your belly fat. The two major causes to your extra weight around the middle are a poor diet and lack of exercise. The saying “you are what you eat” is actually true. A poor diet of fatty foods and processed foods is the number one determinant of increasing belly fat. Most of us don’t think too much about what we eat. But a bad diet is usually the number one factor causing belly fat.

Use it or lose it. Another saying that speaks the truth about exercise and belly fat. Without using your abdominal muscles they will not become strong but flabby and weak instead. These days we spend so much time inside we sometimes forget that our body needs a certain amount of movement to stay healthy.

There are some other causes of belly fat above and beyond poor diet and lack of exercise. What causes belly fat is also linked to stress. When you are stressed your body releases a hormone called cortisol. Higher and more prolonged levels of cortisol in the bloodstream (like those associated with chronic stress) have been shown to have negative effects, such as increased abdominal fat, which is associated with a greater amount of health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are hear attacks, strokes, the development of higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems.

Knowing what causes your belly fat is important if you want to lose that belly fat. You know your weaknesses better than anyone. Is it the sweet tooth that keeps you awake at night or have you given up on your workout routine. Are you stressed and staying late at the office drinking soda and eating pizza? Whatever the cause of your belly fat there is a solution to address it.

Knowledge is power, figure out what is slowing you down and watch the pounds fall off.

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Belly fat on women is sometimes a major challenge. As we get older our metabolism slows down. So what worked for you when you were 19 or 29 will not give you the same results now. The older the woman, the harder it usually is to lose belly fat and keep it off.

Belly fat on women is not only deemed unattractive by many but also carries with it serious health concerns. Studies have shown that women with excess belly fat are more likely to die of cancer and heart conditions than women with no extra fat around the middle. “A big waistline puts you at increased risk for many health problems — diabetes, heart disease, high blood pressure, and stroke,” says Robert Eckel, MD, president of the American Heart Association.

There are some pretty scary statistics about belly fat on women:

• A woman is nearly five times more likely to die of heart disease if she has both a big waist and a high level of fats in her blood, according to one Danish study.

• Women are twice as likely to need gallstone surgery if they have a large waistline.

• Women may also have trouble getting pregnant if their belly is larger than their hips, a condition known as central obesity.

• Women are at one-third higher risk of breast cancer if they have excess belly fat, one study shows. In fact, several types of cancer — breast cancer, uterine, cervix, colon, kidney, and pancreas — have been linked with obesity.

Women probably don’t need any more motivation besides how they feel and look when it comes to losing belly fat but understanding the health risks can put things into perspective when you’re tempted by jelly donuts.

Your genes dictate, to some degree, whether your body will be apple or pear shaped. There is evidence that specific genes determine how many fat cells you have — and where those fat cells will settle. While genetics may mark you for belly fat, the story doesn’t end there. Most cases of belly fat are related to lifestyle — physical inactivity and too much caloric intake.

Exercise is the golden path to help you lose belly fat. Click Here to find great exercises for woman.

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Sometimes it’s hard to live your life and still lose belly fat for teens. The teen lifestyle doesn’t always make for healthy choices that allow you to keep fit. When the crew goes out for fast food and you order a burger and fries that food is going right to your belly. You can eat out, but make smart choices. A garden salad with chicken and water can be substituted for a double cheeseburger and fries. Eating healthy is the number one way you can lose belly fat and keep it off.

There is no instant solution to losing belly weight. No miracle diet, no magic abs machine or any pill will help you lose your belly fat automatically. The only answer is to eat well and exercise. Yes it really is that simple! Be careful of people trying to convince you otherwise. Some things such as starving yourself will actually make you gain more belly weight as your body goes into starvation mode it starts to store all the fat cells possible. Stick to smart healthy food choices and an active lifestyle and you cannot go wrong.

What’s great about being a teen is that you have good metabolism on your side. Some teen girls have a fast metabolism: They are able to eat anything they want and not gain a pound. On the other hand, some teenage girls struggle with their weight, and need to watch what they eat.

How to lose belly fat for teens, means staying active. Really staying active and trying to do at least one activity that gets your heart pumping every day. Not into the gym? Don’t worry, it doesn’t have to be a hard and boring routine that you always dread. You can go swimming or walking or dancing. Make sure to pick something that is fun for you so you can stick with it. Get your friends involved and the time will pass quickly. Maybe you and your friends sign up for tennis lessons or make it your mission to walk to school and back every day and skip the ride.

Make it a fun challenge for you and your friends and you will lose that belly fat.

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The good news is that the  answer to how to get rid of belly fat is not complicated. There are only two things to really think about; diet and exercise. Focusing on your diet will get you 80% of the way towards losing belly fight and exercise will take you the rest of the way.
Let’s start with diet. The best way to get rid of belly fat is to change your diet. Be sure to eat foods with lots of proteins, and the ones with less carbohydrates and saturated fats.

The healthiest fat burning foods to lose belly fat fast include brown rice, oats, bran, whole grain/whole wheat foods, vegetables, natural fruits that are not canned or sweetened (like apples, oranges, and banana), skim milk, chicken breast and other lean meats, egg whites, and seafood.

Foods you should avoid to lose belly fat fast embrace the ones that are the most tempting to eat. These include the usual pizzas, hamburgers, ice cream, French fries, all oily or deep-fried foods, bakery foods (including pies, cakes, white bread, pastries, and donuts), chocolates, fatty meats, foods that enclose lots of sugar, potato chips and junk foods.

It is okay to spoil yourself two times in a week since not eating “satisfying” foods for a long time may alarm your body to store body fat to prevent itself from going into hunger mode. The key to how to get rid of belly fat is to make your changes sustainable. If you deprive yourself too much you may end up making up for it in a major binge or binges. You can make healthy choices about food without depriving yourself of everything you ever enjoyed the taste of. They key is balance. You want to have desert, that’s ok as long as you replaced your fries with veggies during your main meal.
The second part of the equation is exercise. Regular physical activity will not only help you get rid of belly fat but it has all sorts of other health benefits. They key again is to make it something that you enjoy versus something that you hate. If you love to mountain bike for example integrate it into your routine and get pleasure from getting rid of belly fat.

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Some studies have found that breaking up cardiovascular exercise into 10 minute blocks instead of the more traditional 30 minutes, 45 minutes or even 1 hour can have more benefit. Utilizing 10 minute blocks of cardiovascular exercise at a moderate pace has shown to burn more fat than the same period of time within a 30 minute block of cardiovascular exercise. The key seems to be taking breaks between the periods of cardiovascular exercise. The minimum break between 10 minute blocks of cardiovascular exercise seems to be 20 minutes. One should still strive to get at least 30 minutes of total cardiovascular exercise in at a minimum on 3 or more days per week. It should be noted that the total amount of time spent in cardiovascular exercise seems to burn the same number of calories the difference seems to be in the amount of actual fat burned.

The best forms of cardiovascular exercise seem to be walking, jogging, running, biking both stationary and traditional, utilizing an elliptical machine, utilizing a rowing machine, utilizing a stair stepper machine, jumping rope, dancing both traditional and dance for exercise classes, and other forms of aerobic style classes. Basically cardiovascular exercise is anything that you can do for at least 10 minutes straight at a moderate pace that gets your heart rate up, the blood flowing, and cause you to break a sweat.

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Just this week the U.S. Food and Drug Administration has issued a statement to stop using several products of hydroxycut. They are saying that the product has been associated with a number of serious liver injuries. Hydroxycut is made by Iovate Health Sciences Inc., of Oakville, Ontario and distributed by Iovate Health Sciences USA Inc. of Blasdell, N.Y.The list of products being recalled by Iovate currently is:

Hydroxycut Regular Rapid Release Caplets
Hydroxycut Caffeine-Free Rapid Release Caplets
Hydroxycut Hardcore Liquid Caplets
Hydroxycut Max Liquid Caplets
Hydroxycut Regular Drink Packets
Hydroxycut Caffeine-Free Drink Packets
Hydroxycut Hardcore Drink Packets (Ignition Stix)
Hydroxycut Max Drink Packets
Hydroxycut Liquid Shots
Hydroxycut Hardcore RTDs (Ready-to-Drink)
Hydroxycut Max Aqua Shed
Hydroxycut 24
Hydroxycut Carb Control
Hydroxycut Natural
There is no fast solution to weight loss. Eating right and exercise is the only true way to lose weight.

Part of this articles was taken from the FDA website

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Remember that losing belly fat is not a sprint it is a marathon. Losing weight takes time and effort, but following these three simple tips should increase your results.

1. Eat the proper amount of calories – neither too little nor too much in order to lose belly fat. It is necessary to calculate the proper amount of calories for you to consume in order to lose a safe and healthy amount of weight each week. First figure out your basal metabolic rate using one of the many calculators available on-line make sure that when you figure this out that you include the exercise that you are planning to do. After you get this number then subtract 500 calories from the total which gives you the number of calories you should eat each day in order to lose weight.

2. Eat the proper types of calories and foods. While it is possible to lose belly fat while eating all junk foods but staying within calories it is not a healthy way to go about losing weight. Try to include foods that will help boost your metabolism and add to your energy levels. An important thing to remember is to decrease simple carbs and increase complex carbs. Also try to consume about 1 gram of protein per pound of body weight each day.

3. Workout utilizing both cardiovascular exercises and weight training . Combining these two types of training boosts the ability for the body to lose belly fat. The weight training helps add to lean muscle mass which can help boost the metabolism and increase weight loss. The cardiovascular exercise helps burn calories and fat. A good starting point for beginning an exercise routine is to set aside about 45 minutes 3 days a week then start with weight training for about 15 minutes then continue on with about 30 minutes of cardiovascular exercise.

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Adding a stability ball to your exercise routine can really increase belly fat loss. Using a stability ball causes you to work harder to do the same exercises as you might have been doing already in your work out routine. In particular the stability ball really increases the work out that the core muscles get while doing every exercise. The core muscles are the muscles of the abdomen and back which by strengthening and toning can help make you look sleeker and fitter through the belly area.

Here is a list of some of the best stability ball exercises which you might want to consider adding to your regular work out routine to help lose belly fat.

• Ab Roll on Ball
• Abdominal Tuck on Ball
• Back Extension on Ball
• Ball Balance
• Ball Pass
• Ball Rotation
• Ball Twist
• Butt Lift on Ball
• Chest Fly on Ball
• Crunch on Ball
• Crunch Up with Ball
• Crunch, Reach, Pass with Ball
• Dumbbell Bent Over Row on Ball
• Frog Jump with Ball
• Hamstring Curls with Ball
• Hip Extension on Ball
• Incline Dumbbell Press on Ball
• Leg Drop Crunch with Ball
• Oblique Crunch on Ball
• Overhead Squat with Ball
• Pendulums with Ball
• Plank on Ball
• Plank Pike Up on Ball
• Push Up on Ball
• Reverse Crunch with Ball
• Russian Twist on Ball
• Shoulder Press on Ball
• Side Crunch on Ball
• Squat with a Ball
• Stability Ball Dolphin
• Stability Ball Push Out
• Standing Side Splits with Ball
• Stationary Lunge on Ball
• Weight Press on Ball

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