How to Burn Belly Fat and Great Ab Workouts

Belly fat - we all know it, and we all hate it. Unfortunately, in addition to being unsightly and making skinny jeans extremely difficult to wriggle into, belly fat is also dangerous.

Here, we'll review what causes the body to accumulate abdominal jiggle, as well as how to burn belly fat.

What Causes Belly Fat?

Unfortunately, the epidemic of tummy fat is a very dangerous one. This type of fat has been shown to be an indicator for heart disease, stroke, diabetes and many other debilitating, chronic and lethal conditions.

The composition of abdominal fat is the same as other fat. The differences lie in how and why the body creates it. Those differences are also the reasons why abdominal fat is such a health hazard. Learning how to burn tummy fat has a lot to do with realizing why it's there in the first place.

Insulin Resistance

Consuming high amounts of sugars and refined carbs are very common causes for insulin resistance. Due to insulin's extremely complex role in the body, one of the side effects of insulin resistance is the accumulation of fat. This can occur even if the rest of the body remains at a healthy weight.

A great first step is replacing some of your sugary or carb-laden foods with protein-rich options. Try to take in at least 30 grams of protein per day. You won't feel hungry, and your metabolism will speed up. Learning how to burn belly fat has a great deal to do with overall health, and that includes a high-functioning metabolic rate.

General Obesity

If total-body obesity is the case for you, then the tried-and-true methods of eating better and exercising more are your first - and most vital - steps when it comes to how to burn belly fat.

Excess Stress

Believe it or not, your stress levels have a direct effect on belly fat! When we are chronically stressed, our bodies and minds to into a type of 'survival mode' passed down from our earliest ancestors. Part of that survival mode includes packing on fat reserves, and the body's favorite place to do that is the abdomen. The more we stress, the more they accumulate, until finally we're stressing over our stress-related abdominal fat! It's a vicious cycle, but thankfully one that can be stopped with the right tools.

Relaxation is different for everybody, but if you're chronically stressed, finding what works for you is one of the best investments you can make in your physical and mental health. Yoga, meditation, prayer, spending time outdoors and sports are some simple and easy options to try.

Blast it Off!

How to lose belly fat fast is one of the most common fitness questions. While the overnight six-pack is still just a fantasy, there are concrete steps you can take today. These steps, if followed faithfully, will whittle down that waistline.

Your first step involves diet. Find a reasonable and enjoyable eating plan, based on your health, medical needs and preferences. Remember to avoid sugars and processed carbs while focusing on proteins, fruits, vegetable and whole grains.

Your next step is finding a cardio. There is no such thing as spot-toning - you must burn fat all over your body in order to tackle that stubborn abdominal fat. Check with your local gym to see their options for beginner cardio classes and workout buddies for accountability.

Creating a Commitment

Your abdominal fat didn't appear in a day, and it won't disappear that quickly either. However, if you commit to a healthy eating and exercise plan, you'll be surprised just how quickly those stubborn fat deposits will burn off.

Learning how to burn belly fat isn't difficult - sticking with the solutions can be. Enlist all the help you need and remember to check with your doctor regarding any changes to your diet or exercise regimens.


Tired Of Your Belly Fat? Discover the Reasons Why You're Not Losing Belly Fat.

Find Out How to Lose Belly Fat and Tips for a Flatter Stomach.

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5 Best Workouts To Get Rid Of Belly Fat

The best exercises to get rid of belly fat are ones that are not only effective but also ones that like doing. If you get bored after a few minutes then they are not the right exercises for you. Try one of these 5 workout routines to help you to get the results you want.

1. Resistance or Strength Training.

Resistance or strength training is often regarded one of the best exercises to get rid of belly fat due to the fact that muscles burn more calories, even while they are resting. Some women are unsure about exercising with weights because they don't want to build big muscles. But the big bulky muscles of male body builders are due to the male hormone testosterone and a very unique training program. To stimulate fat burning in your body to get a flat stomach focus on working the big muscle groups like the legs, back, and chest.

2. Cardio / Interval Training.

Cardio exercises condition the heart and lungs and use up fat stores all over the body for energy. To get the best cardio exercises to lose stomach fat are those where you swap between higher intensity exercise with low intensity recovery periods. For example, if you're on a stationery exercise bike, regularly change the speed and difficultly level throughout your exercise session. This interval training method helps you to build stamina and burn more calories.

3. Walking And Running.

Running and walking are two great exercises to lose stomach fat. They help you to slim down while keeping your heart rate up and giving your lungs a good work out. Walking is one of the least intensive forms of exercise around, it is easy to fit into your daily routine and can be enjoyed by all the family. Obviously running burns more calories but you can use interval training techniques as described above into your running and walking routine.

4. Swimming.

Swimming is one of the best all round exercises to lose stomach fat because it makes you work many other parts of your body while working your midsection. It works your body and heart the same way as a cardio workout and because the water resistance forces your muscles to work harder it increases overall body strength just like traditional forms of strength training.

5. Cycling.

Apart from being one of the best exercises to get rid of belly fat, cycling it's a great activity that you can do with your family as you work towards shedding those unwanted pounds. Cycling not only works your tummy, but your legs and arms as well. Cycling up a hill gives you a hard workout and really makes you push yourself while going downhill gives you chance to rest.


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Foods to Eat to Lose Belly Fat - How to Harden Up That Flabby Midsection

Foods you eat are the prime reason for you putting up weight. On the other hand, there are a number of foods you can eat to help you lose weight. If you have that belly fat, here are three super foods you can eat to lose belly fat:

Avocados are the top foods to eat to lose belly fat. These contain oleic acid. This is very helpful in fighting cholesterol. There are a number of benefits of reduced cholesterol in the body. Not only does it significantly reduce the risk of heart ailments, it also helps in speeding up blood circulation.

A heightened blood circulation leads to a higher metabolism. This in turn helps lose weight. Also, avocados are a very good source of potassium. Potassium helps against blood pressure. Hence a good diet of avocados on a daily basis is also good for health.

Almonds, walnuts and other nuts are another category of foods to eat to lose weight. The body needs proteins and calories for energy generation. There are a number of ways through which this need can be fulfilled. You have a choice of foods like bread, corn, cereal etc. which are processed foods.

These are a good source of energy, but are also harmful for someone trying to lose weight. Almonds, walnuts and other nuts are very helpful in providing the body the required amount of calories and at the same time do not have excess carbohydrates or fats that are harmful to the body.

These nuts are also helpful in lowering cholesterol. These nuts also contain Vitamin E which is an antioxidant and hence helps the body in fighting off the free radicals. This helps arrest premature aging.

Onion, garlic and ginger are another group of super foods to eat to lose belly fat. These foods have been used for ages, across cultures, because of their health benefits. These foods are a very good source of supplements that the body needs to ward off ailments.

They have also been known to help further weight loss. The biggest advantage of these foods is that, unlike in case of some other foods, the body does not get resistant to these foods over a period of time. Thus, the benefits from these foods continue over a period of time.

These three foods, if used in the daily diet, can help you lose belly fat. These are the best foods to eat to lose belly fat.


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I hope you enjoyed this article on exercise to reduce stomach fat.

Sage Thompson is a fat loss coach and fitness enthusiast. She regularly contributes to the health and fitness community with her articles, newsletters and blogs.

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Belly Fat Burning Foods - Best Food Items To Lose Surplus Tummy Fat

The problem of obesity is spreading at a very fast pace and is eating up the health of almost every person. Obesity is not an individual problem in itself, but it also accompanies various heart ailments, diabetes and other harmful diseases along. The main reason behind obesity is the inactive work profiles and detrimental food habits. Normally, majority of the body fat tends to amass in the belly area, thus resulting in stout tummies. People start looking like stout potatoes and eventually start working out and adopt fad diet plans. Apart from working out in the gym, there is one more method of burning down the surplus fat around your belly. Eating belly fat burning food items on regular basis can lend a useful hand in getting a dream shape within no time.

According to me, there are no such specific belly fat burning food items. However, there are certain foods that help in improving your digestive tract and help in losing the weight around your tummy. A healthy weight loss diet plan should include protein and carbohydrate rich eatables. Therefore, in order to makes things easy for you, I have highlighted some of the top food items further in this article. These eatables will surely help in improving your digestive tract and reducing the tummy dimensions within no time.

1. Oatmeal
Oatmeal is a food item rich in soluble fibers and is definitely a food item that you are looking forward to consume. Oatmeal is loaded with various nutritional elements and quantities, and is the most ideal meal to start your day. Oatmeal helps in reducing the cholesterol level in your body and flushes out the awful digestive acids from your digestive system. Since oatmeal contains rich content of fiber, it helps in improving the metabolism and digging out fats from your tummy.

2. Eggs
Eggs are one of the most high protein food items that help in regaining your flat tummy back. Proteins are mainly known to be the building blocks of the body and bringing back the high protein diet helps in increasing the mass. Increased mass helps in improving the metabolic activities in your body and not only this; they also help you in feeling less hungry. You will feel fuller for longer duration of time and eventually you will intake lesser amount of calories, thereby resulting in less weight gain. Therefore, protein rich food help in burning the body fat at a faster pace as compared to the other items.

3. Grapefruit
When it comes to the food items that help in shrinking the size of your belly, grapefruit is included in every list. This fruit has the ability of oxidizing fats at a faster rate and thereby strengthening your immune system. It contains a low quality glycemic index that helps in burning the body fat at a faster pace and thereby improves the metabolism. Grapefruit not only helps in just reducing the excess belly fat, but they also help women in particularly reducing the chances of breast cancer to nearly minimum.

So, these are some of the important food items that help in burning the extra fat around your belly and in turn, shrink the size of your tummy.


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4 Foods That Cause Belly Fat

Do you hate belly fat? Here are four foods that cause the fat:

Fatty foods

All foods that have fat will cause you to have belly fat. Some of these foods are red, meat, cream and butter. In addition to giving you a fat belly these foods contain a lot of saturated fats which are a major contributor of heart and artery-related diseases.

Fried foods such as chips, corn dogs, and fried chicken contain plenty of fat and empty calories. Since the fried foods are usually coated in floury confections, they deliver a double dose of sugar and fat which are the primary drivers of a fat belly.

If you need to avoid or reduce fat in the belly you need to avoid taking these foods. As an alternative you should take fruits, broiled dish, and vegetables. When it comes to vegetables you should avoid French fried vegetables.

Sugary foods

I bet you knew this. The unfortunate thing with sugar is that it takes a direct route between the mouth and the belly. While there is some sugar that is used for energy for immediate use, there is some that is stored in your body as fat.

Some of the sugary foods that are the main culprits of causing belly fat are: sodas, pastries, and candy. If possible you should replace the sugary foods with other alternatives such as vegetables and white meat.

Salty foods

Sodium brings about belly fat by bringing about digestion of other foods which are converted to fat that is deposited in the belly area. In addition to this, high salty foods have been shown to cause bloating.

To avoid belly fat brought about by salt you should avoid salty foods. You should consider taking lower salt alternatives such as fruits and vegetables. You should also make it a habit to drink plenty of water after taking sodium-rich foods.

If you are taking packaged foods, always check the levels of sodium in the foods. Always remember that you should not take more than 1,000mg of sodium every day.

Alcohol

Hey, beer lovers. If you want to reduce belly fat you need to avoid your beloved bottle. Alcohol not only contains a lot of calories that are converted to fat, but it also contains plenty of sugar that ends up as fat.

Conclusion

These are some of the foods that cause belly fat. Avoid them and you will have a body of an athlete, okay?


We have plenty of information on the foods that cause belly fat. We also have the best information on the best natural fat-burning foods that you should take.. On our website you will also find plenty of expert tips on how to lose weight.

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5 Best Foods to Reduce Belly Fat

Are you eager to lose that stubborn belly fat once and for all? Eating healthy, getting daily exercise and managing stress are all essential components for reducing belly fat and achieving better health, but did you know that you can eat certain foods to help you reduce belly fat even faster? Here are five of the best foods that will help you get rid of belly fat for good and improve your overall well-being.

Apples

Apples are nutritional powerhouses that will fill you up for hours, so you can get flatter abs before you know it. Apples are full of healthy dietary fiber, flavonoids, Vitamin C, cancer-fighting phytonutrients and antioxidants, B-Complex vitamins, and important minerals such as potassium, calcium and phosphorus. The phytonutrients and antioxidants in apples may also help to reduce the risk of developing heart disease, cancer, diabetes and hypertension. Try eating just one apple a day to reap the health and weight loss benefits.

Cucumbers

Cucumbers are an ideal belly-flattening food; they are abundant in fiber, water, and contain very few calories. The fiber-rich content also aids digestion and provides constipation relief.

Oatmeal

Oatmeal is rich in fiber, low in calories and low in fat, which makes it a perfect food if you're trying to shed a few pounds. The soluble fiber in oatmeal also helps to improve digestion and lower cholesterol. Just one serving of oatmeal contains roughly 150 calories, and if you add a handful of blueberries or flavor it with nutmeg or cinnamon, you'll end up with a very nutritious, high-fiber, low-fat breakfast first thing in the morning that will leave you feeling full and satisfied for hours.

Almonds

Look at it this way... you will not crave for food if your body feels satisfied, so eating foods like almonds, which are chock-full of protein, fiber and monounsaturated fat (oleic acid), will help to prevent binge eating and cravings for unhealthy foods. Almonds are also abundant in Vitamin E and phytochemicals, which play a key role in heart health and cancer prevention. So, go ahead, grab yourself a handful every day and enjoy the many health benefits that almonds provide and lose belly fat in the process.

Beans and Legumes

Consuming a serving of beans and legumes every day will not only slim your waist but also protect your heart. Beans and legumes contain lots of fiber, protein, antioxidants, minerals, slow-burning carbs and vitamins, which will help manage cravings and stabilize your blood sugar.

The key to reducing belly fat is to manage your blood sugar. High blood-glucose levels lead to elevated cortisol, causing your body to store dangerous visceral fat, particularly in the abdominal region (under the muscle). The accumulation of visceral fat in the abdomen is more of a threat to your health because it can cause a variety of health problems, such as type 2 diabetes, cardiovascular disease and cancer. The goods news is that beans and legumes are low-glycemic, which means it won't cause a dramatic spike in your blood sugar or negatively affect cortisol.


Robin Reichert is an AFPA certified nutrition consultant, AFPA certified personal trainer, Beachbody coach and freelance writer specializing in health and fitness. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. Her services include both in-home personal training and online fitness coaching. To find out more about the Beachbody coaching business or some of Beachbody's most popular fitness programs, such as P90X or Insanity, you can visit her blog and/or website at http://www.robinsonestopfitness.com

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Fat Burning Foods - Top 15 Foods to Eat to Burn Belly Fat Fast

Consuming natural fat burning foods is one of the best and fastest ways to get rid of stubborn belly fat. There is absolutely no reason to spend your money on expensive fat burning pills and weight loss supplements because they don't work for long-term results. Natural fat burning foods work in this way that you burn more calories then you consume. With these foods your metabolism works harder as well. Here is my list of my top 15 belly fat burning foods and on top of that you get additional fat loss tips on the end of the article as well.

- Green beans
- Brussels Sprouts
- Eggs (the white part)
- Oranges
- Chicken
- Whole grain bread
- Bell peppers
- Salmon
- Radish
- Apricots
- Raspberry
- Strawberry
- Watermelon
- Tangerine
- Lima beans

Of course these are only one small fraction of fat burning foods. There are some other things you must do to get rid of stubborn stomach fat as well. Therefore I add five nutrition tips to this article to melt away belly fat naturally as fast as possible.

1) Drink more water and avoid soft drink. No nutrition plan without drinking at least eight cups of water per day. Water doesn't contain any calories at all and it activates your metabolism

2) Eat foods rich in protein it is the natural fat burner and muscle builder activator

3) Do full body exercises such as mountain climber, front squats and back squats.

4) Avoid eating foods that contain bad fats such as ice cream, doughnuts, cracker, and cookies in general. In fact you should avoid eating foods that comes from an animal source

5) Processed carbohydrates are bad for you so don't eat white bread, pastas and white
rice. Whole grain foods haven't been processed and contain the fiber and minerals
your body needs.

These fat burning foods and nutrition tips are vital to lose belly fat fast and most of them are good to reduce bad cholesterol as well.


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