How To Lose Body Fat

Best Way To Burn Stomach Fat:

It sounds like an easy question to answer but for most people knowing how to lose body fat can be puzzling.

How To Lose Body Fat

Everyday, we are being bombarded with misleading ads and articles boasting that the best way to burn fat is to simply DO more cardio or use the whatever gimmick. Add to that the fact that there are so many conflicting stories on what's hot and what's not when it comes to healthy foods and you can easily find yourself in a dieters' hell.

Not surprisingly, this can get quite confusing for many people wanting to know how to lose body fat. Life should be simpler and to lose body fat, it's all about keeping it simple.

Here are 6 simple ways to loose body fat and keep it off -

1) Always Exercise 20 Minutes a Day

Always find an opportunity to exercise.Try to exercise at least 20 minutes a day, even if it's a gentle walk. It's far better than doing nothing at all.

Best yet, start a routine of going to the gym, 3 times a week and exercise an hour. Try mixing it up with strength training and interval training. You don't have to kill yourself doing it - just hop on a bike and do half an hour of weights.

2) When You Diet

Don't ever think, 'I have to eat less to lose weight'. What you should say to yourself is - "I am going to move more and I am going to eat well".

Look at having six healthy mini meals a day. The mini meals should consist of of a mix of protein and fiber rich complex carbohydrates.

The benefit of including protein and fiber is to give you a feeling of being satisfactorily full, and prevent any cravings.

3) Never Eat More Than You Feel

Before you have something to eat, ask yourself -"Do I really feel like it? And is the taste really good enough to be worth the calories?"

Always stick to 1 plate portions. And never eat ordinary food.

If you have the choice of between homemade ice cream and a 4 liter ice cream container - which one will you say 'yes' to? The quality homemade ice cream - of course!

4) Never Make Excuses

Too busy? Well, choose to make time! If you have to, get up earlier and train early in the mornings.
Exercising before work can start the day off right. Everyone has time to work out - just set the time 40 minutes earlier and get up before the
day starts!

5) Always Say 'Yes' to Chocolate

The simple pleasures that life offers can't be locked out.

Now and again, you can spoil yourself to a piece of chocolate mud cake, a glass or wine
or two in evening. Cutting out everything is just not living life!

But just make sure the next day, you get back to eating normally without giving it
a second thought.

There's no point beating yourself up about the occasional slip. And there's nothing more boring than steamed chicken and veggies. Who wants to eat like that?

6) Finding A Friend is the #1 Key to Success

Get a friend to exercise with you. Social support is probably one of the missing weight loss ingredients that people don't realize.

A weight loss partner can keep you focused, and if you feel like you're going off the rails -- you can call them up. It is a fantastic network to encourage and support each other.Hanging around the right people will help you lose body fat.

There you have it, 6 tips on losing body fat. Simple - ain't it?

Remember, life is suppose to be simple -- and enjoyable. And if you keep your plans simple, you'll lose the body fat for good.

Juice Recipes For Safe And Effective Fasting

Best Way To Burn Stomach Fat:

This article reviews everything you need to know for a short or extended juice fast including benefits, precautions, preparation, and essential juice recipes. Juice fasts are increasingly popular for cleansing the body of harmful additives we consume through our standard American "junk food" diet. Juice fasts are also popular as a means of losing weight and fighting disease.

Juice Recipes For Safe And Effective Fasting

Proponents of juice fasting explain that unhealthy substances in packaged and processed foods build up in the body. The best way, and some even argue the only way to rid your body of these toxic chemicals is thru a juice fast.

However, many medical experts believe that drinking nothing but juice for an extended period of time is not only unnecessary, but dangerous. They point to the fact that the body has very powerful eliminative systems and thus doesn't need to cleanse itself with a diet of any kind.

Some experts concede that given the increasing prevalence of processed foods, the decreasing nutritional content of our mass-produced crops, and our habits of overeating, additional nutrients and some type of support for our digestive and elimination systems may help, such as an occasional fast. Drinking a freshly juiced drink in the morning and not eating anything until lunch or dinner on occasion may help your system concentrate on healing instead of digestion.

Caution. First of all,be careful of dehydration, exhaustion, and weakness. For many people, a prolonged juice fast causes low blood sugar levels, which leaves them tired and weak. And even though you're drinking juice, you may not be getting enough fluids. Symptoms of dehydration include a dry mouth, excessive tiredness, thirst, headaches, dizziness, and mental confusion.

Most importantly for anyone trying to lose weight with a juice diet, take care to be sure you are getting all the nutrients your body needs or you will actually see the opposite results - weight gain! Here's why.

Whenever you decrease your intake of nutrients, a complex process begins involving the slowing down of your metabolism and the release of special hormones. If you starve yourself of particular nutrients your body will begin to store instead of burn whatever food you consume, resulting in weight gain. Drinking special combinations of juiced fruits and vegetables while fasting as listed below will cleanse the body without lowering your metabolism.

Another important caution is knowing that an extended juice fast can affect your emotional health. Some people experience depression as their blood sugar plummets. Restrictive diets may actually lead to chronic dieting and even life-threatening eating disorders. If you're seriously thinking of an extended fast of any amount of time longer than one day a month, I recommend consulting your physician first just to be sure that a condition you may have is not aggravated by or a hindrance to fasting. Or start with a supervised weekend juice fast at a local spa.

Preparation. If you're serious about fasting, prepare yourself starting about five days before you begin. Slowly make the change from solid foods to liquids by slowly reducing grains, dairy foods, and meat. Eat more cooked vegetables, salads, fruits, and juices. By day 3 eat only raw salads, fruits, and juices. By day 4 narrow your food choices a bit more by replacing breakfast with juice.

Benefits. If you've chosen a fast lasting 2 or more days, your body undergoes changes. The largest change affects your system's pH balance - changing from acidic to alkaline which is particularly beneficial since disease is more comfortable in an acidic body.

Your stomach contracts and as your digestive tract is cleansing, you'll experience near miraculous weight loss. But this loss, keep in mind, is also ridding your body of vitamins, minerals, and up to 75 grams of protein a day. So be sure your juice recipes are nutrient rich - I list several of the very best below.

Along with weight loss, prepare yourself for hunger pangs, headaches, and light-headedness. And you'll be urinating - in surprising amounts.

If you decide to fast for a longer period of time such as four to seven days, your liver undergoes changes as well. It starts to excrete toxins and chemicals from your body. This activity may make you nauseous, tired, and nervous. Some individuals even report shortness of breath. Other symptoms may include bad breath, diarrhea, skin blemishes, and body odor.

If you embark on a fast of two weeks or longer, expect another set of symptoms to emerge involving the elimination of blood toxins. Experts claim that during such fasts the cleansing of deep tissues and organs occur resulting in a full range of emotions from stressed and irritated to euphoric. Many medical experts claim these emotional responses have absolutely nothing to do with the cleansing process, and are related to starvation.

Ending Your Fast. Just as you prepared your system for fasting, you need to warn your body that things will soon return to normal. Resist the temptation to eat large quantities of food. Slowly return to normal eating habits. This reduces stomach aches, indigestion, and diarrhea. Not only that, but it also ensures you're not over-stressing your organs, especially the liver, heart, and lungs.

To stimulate your digestive system, it's vital to follow a few simple rules when you begin to eat solid foods again. Sit down while you eat. This encourages proper digestion. Eat very small portions, and allow your stomach to get accustomed to food again. Most people who break a fast discover that it's best to tackle it in three distinct stages.

Stage 1 should last approximately half the number of days you were on the fast. The aim is to stimulate your stomach by eating only soft foods with high water content, such as light soups, fruit smoothies, and ground up almonds, sesame, or sunflower seeds.

When your body is ready to eat solid foods again, begin with juicing fruits such as watermelon, cantaloupes, oranges, apples and pears. Once you're eating these, try a few heavier fruits and vegetables such as cucumbers, peaches, apricots, and green bell peppers. Next - you are still in stage 1 - consume soups with vegetables or potatoes.

Stage 2 may last a day if you've performed a short fast, or up to five days for longer periods of not eating. Reintroduce your body to dry salads. If these sit well with you, add some dressing, but keep it simple. Most juicing experts suggest topping off the salads with olive oil and lemon, avocado, or tofu. In this stage, eat small quantities of nuts and seeds ground in salad dressings, juices, and even smoothies. Be sure to include thicker soups now. And don't hesitate to increase the amount of vegetables you're consuming.

Several foods you should avoid in this stage include: grains, beans, meat, and dairy products.

Stage 3 may last for only a day. If you've fasted for longer periods such as 10 days, this phase may last as long as five days. You can now reintroduce steamed vegetables, baked potatoes, and rice. Try eating cereal, grains, and breads. See how they sit in your stomach. Reintroduce your stomach to dairy products and some meat. Listen carefully to what your body is telling you. If it doesn't feel quite right, go slower. Don't force it. Avoid fried foods, high-fat cheeses, products with added sugar, and packaged and prepared foods

Juice Recipes For Fasting. The recipes below are specially formulated to insure that your body receives all the nutrients needed to function well while cleansing. Don't use one recipe only, rather use a different one each time you eat.

To Stop Food Cravings

cantaloupe, without the rind
1 cup strawberries

Detox Power Juice

1 wedge watermelon
lb. red grapes

Cleansing Green Juice

2 apples, peeled, cored
2 stalks celery
Handful of Swiss chard

Cleansing Radish Juice

1 apple, cored, peeled
1 beet
1 carrot, greens removed, peeled
10 radishes
Juice of 2 lemons
Zest of 2 lemons

1 cup sparkling mineral water (optional)

Sweet Detox Juice

4 carrots, greens removed, peeled
2 stalks celery
Handful parsley
2 cups spinach leaves
 
Watermelon Detox Power Juice

3 apples
1 lime, peeled
2 cups watermelon

The Truth About Six Pack Abs - Discover The Truth About Getting Sexy Six Pack Abs The Easy Way

Best Way To Burn Stomach Fat:

Have you ever thought what it might take to actually get abs? Well in reality it can be a lot of hard work. But by following the main principles on sculpting that midsection getting those abs can actually be a lot easier and quicker than what you might think.

The Truth About Six Pack Abs - Discover The Truth About Getting Sexy Six Pack Abs The Easy Way

Most people fail when trying to get a six pack in various different ways whether it be diet and consuming to many calories that it becomes impossible to burn off the excess fat or over-training the abdominals leaving them weaker.

The truths behind getting a six pack are not complex or complicated and following simple guidelines can put you on the right track to reaching that ultimate goal.

Starting on your diet is the first step. Each and every person has a six pack! That's right everybody has one it just depends on how much fat you have actually got covering them. When on a weight loss program your stomach fat is usually the last to go and to get that fine definition on your abs your diet has to be ultra clean. Any excess fat stored is going to cover those abs no matter how hard you work them.

That doesn't mean you need to go on an extreme diet it just means keep an eye on what you eat and if you throw exercise into the mix you will slowly but surely release those abs, that's a fact! Keep your fat levels down and your protein levels up and your diet will help sculpt that six pack.

Your diet is probably the most important factor when it comes to unveiling a sculpted masterpiece of a midsection because training your abs is quite simple and quick. Most people are under the illusion when training the abs that the more they do the bigger they will get and the better they will show. That is a myth! Your abdominals don't get any bigger they just get stronger and by overtraining them which a lot of people do will only weaken them which in effect is the complete opposite direction to your ultimate goal.

You just need to keep them well oiled and ticking over. Like any of your muscle groups in your body they need rest to recover from a workout. That means training them three times a week is more than enough to keep them ticking over. The sort of exercises you actually do is pretty much up to you as researchers have found that what might work for one person doesn't for the next person. Your body is unique and certain exercises will benefit you more than others.

There are many exercises to look into from crunches, side crunches to leg raises and squats which all help in abdominal strengthening but finding what works best for you is down to you. One thing to remember when doing abdominal exercises is to always do any cardiovascular exercises before working your abs.

Also have high repetitions within your exercises rather than low repetitions and make sure you keep rest time to a minimum this way you will keep your metabolism working quickly.

The training side of the program as you can see is very simple and should only need to be carried out for no more than 20 minutes. The main component when trying hard to unveil your abs is of course your diet and if you keep to a strict diet and exercise program that burns more calories than you consume there is only ever going to be one outcome which is a six pack.

How Your Diet Can Be Detrimental To Your Health If You Do Not Eat Right

Best Way To Burn Stomach Fat:

It is not a secret that many people today abuse food. There are many people that over eat or under eat, and risk their lives in the process. Not eating right can lead to many dangerous health complications that can even be deadly. By not eating food correctly, you run the risk of cardiovascular diseases, sleep disorders, malnutrition, and the use of many medications, which in turn can affect how you feel and live. Many of these diseases and disorders can take your life if you are not careful. Learning to use food properly and eat healthy can stop these issues dead in their tracks, even reversing many disorders in full. It is very important to know what can happen to you if you are over or under eating.

How Your Diet Can Be Detrimental To Your Health If You Do Not Eat Right

How to Stop Overeating

Overeating is one of the largest food epidemics we face today. People are always super sizing meals and snacks, or eating for the wrong reasons. This can lead to obesity and related health disorders such as, diabetes and sleep apnea. To decrease such habits, one needs to realize how to eat properly and when to eat. It is vital to only eat when the body needs food to work. Eating for pleasure or comfort, as well as over eating in general, does not help the body in any way. It stretches the stomach out over time and results in a pattern of continual hunger and over eating. This causes more weight gain and poor self esteem, which leads to more eating for comfort. Only eating when you are truly in need of nourishment, and while controlling the portion size of the meals you eat can stop the vicious cycle. Eating several smaller meals and snacks over the course of the day will sustain your energy levels, while allowing you to burn more calories to lose weight, shrinking the stomach back to normal size over time, and improving your over health.

Not Eating Enough

There are many people who do not eat enough. This can happen for a variety of reasons such as, afraid of gaining weight, not enough time to eat, or because they do not feel hungry. This can also have dire consequences on the body. When we do not eat enough we begin to break down important tissues for nutrients. This can gravely effect how the body works. Once the body is in starvation mode it will begin to store any food we intake as fat immediately. This can back fire on losing weight and maintaining a healthy brain function.

If you do not eat enough the brain will begin to shut down certain systems in your body to conserve energy, or worse, use itself to maintain nourishment to vital organs. It is very important to make sure that if you are not able to sit down for meals regularly, you keep plenty of healthy snacks available at all times. Eating just small amounts throughout the day will take your body out of starvation and allow you to feel your best. It will also promote healthy weight loss, maintenance of a steady weight, and keep your bodily systems functioning optimally.

Losing Belly Fat Without Gym Workouts

Best Way To Burn Stomach Fat:

A physically fit and lean body is often considered the ideal body type. Looking at actors, actresses, models and other celebrities, the average individual might feel self-conscious. While most of the fat on the body tends to melt away with a good nutrition plan and regular exercise, unfortunately that stubborn belly fat might linger even after meeting your personal weight goals. While it might seem difficult to lose belly fat quickly, particularly when going to the gym is not an option, it is actually a simple process.

Losing Belly Fat Without Gym Workouts

Start in the kitchen. The only way to get rid of belly fat is through a combination of exercise and diet. Write up a nutrition plan that cuts out sugary and high fat foods. Instead, add more whole grain carbohydrates, lean meats like fish and chicken and numerous vegetables. Change snacks from cookies, chips and other junk food to fresh fruit which is low in calories and high in vitamins and minerals. While it is not necessary to completely cut out desserts, plan a dessert for only once or twice a week. Desserts are high calorie foods that do not add nutritional value. Diet alone does not burn out all of the fat, but it helps lower body fat content by lowering calorie intake throughout the day.

Create an exercise plan. Exercise is a necessary part of losing belly fat and building up the muscles. You might wonder how to lose belly fat quickly without those gym workouts and it is possible to work on exercises in the home and still burn away that stubborn fat. Consider options for cardiovascular workouts at home. For example, a cardio workout at home might include dancing in your bedroom, walking or jogging around the neighborhood, going for a bike ride or riding roller blades in the local park. Cardio exercise helps burn fat from the body, so it is a necessary part of a healthy lifestyle.

Add some muscle-building exercises as well. While burning the fat throughout the entire body will help burn the fat on the stomach, the only way to get a flat stomach or get six-pack abs is through muscle-building. Spend time working on crunches, sit-ups and push-ups are perhaps the best exercises for shaping and strengthening the abs. Add other exercises like squats, lunges and training with dumbbells to help continue the fat burning process throughout the body. It is not actually possible to burn fat only in one area, so strengthening and burning fat from the whole body will help improve the look of the stomach.

The final key to burning fat from the belly quickly is through varying the intensity of the exercises. For example, one day a week run for one hour and then work on strength training for half an hour. The next day, bike for 20 minutes and take off the muscle-building.

How to Lose Belly Fat - 3 Killer Top Tips

Best Way To Burn Stomach Fat:

Many of us are trying to lose weight in one way or another, especially belly fat because it can be the hardest area to lose it. However, with all of these new products, diets, methods and techniques it's so hard to find one that actually works for you, especially in the long-term.

How to Lose Belly Fat - 3 Killer Top Tips

Crash dieting and fasting, for example, is not only terrible for you, and in my opinion doesn't work, is also a very short term and dangerous solution to losing weight / belly fat.

This article focuses on how you can lose belly fat and the knowledge from the 3 tips I give below has been gained through experience and trial-and-error.

3 top tips on how you can lose belly fat:

Top Tip #1:

There are numerous foods out there on the market that are advertised as "health foods" but they have actually been cleverly and sneakily disguised as junk foods. These have the potential to stimulate your body to gain more body fat - this in turn continues to fund the diet food companies. Very sinister.

You need to start eating foods which can help you burn fat - these foods below take a lot of energy from your body to digest them which is why you'll lose more calories eating them, and they are very healthy for you:

- Broccoli

- Tomatoes

- Brown Rice

- Spinach

- Raw Peppers (all serious athletes constantly snack on these)

- Oatmeal

Just because this isn't a *magic tip* doesn't mean you should ignore these fat burning foods [http://www.rapidlylosebellyfat.com/Fat-Burning-Foods.html].

Top Tip #2:

Mundane, boring and repetitive cardio exercises are definitely not the best way to lose belly fat and reveal your stomach muscles.

A 20 minute interval training session has been proven by Japanese scientists to burn up to 10 times more calories than a 60 minute job at a consistent pace. It's all to do with shocking the body and keeping it guessing because that keeps your metabolism running sky-high. So, try doing hill sprints - all you have to do is sprint upwards on an incline (say for 20-25 seconds) and then walk down to your starting point. Do this on loop for about 10-15 minutes and you will be dripping in sweat! This completely squashes a normal jog or run in terms of calories usage. Try it today.

Top Tip #3:

Typical ab exercises such as crunches, sit ups and the use of ab machines is definitely not the best way to lose belly fat. There are much more effective full body training routines that maximise both your metabolic and hormonal response.

A great example of an exercise which burns off many calories is the use of a jump rope. Performing one jump for each turn of the rope and then two jumps for each turn will burn more calories in 10 minutes than a 30 minute jog. You will lose your belly fat doing this exercise, and it's one that I have personally seen great results from because it is so fast-paced and physical.

There are numerous techniques and exercises that will help you focus on losing belly fat and sometimes it's just a matter of experimentation, or listening to those who have already tried and tested these methods.

Toning Abs, What's the Secret?

Best Way To Burn Stomach Fat:

Most people relieve that doing lots of abdominal exercises like situps is the best option for toning abs. This is completely wrong. If you want to get those perfect six pack abs you will have to focus on much more than doing these kind of exercises. Things like cardiovascular exercises and diet are much more important.

Toning Abs, What's the Secret?

First you have to realize that spot reduction, getting rid of fat in one particular area like the stomach, does not work. If you want to tone your abs you have to lose fat all over your body. Doing exercises that target the abs may make them stronger, but they will not ,by themselves, tone them.

The only effective way to lose fat quickly is by creating a calorie deficit. This can be achieved through a combination of a good workout program (both cardio and strength) and a low calorie diet.

A good ab workout will not just focus on the abs, but on the entire body. This way you will not only get stronger and bigger muscles, you will also burn more calories and lose fat. Remember to never train the same muscle group more than once per week. They need time to recover and grow. If you work out too much you will not see the results you seek.

Abdominal exercises like crunches have their place in a workout program, but by themselves they will not do much good. You have to combine them with cardio and weight training if you want to get ripped abs.