It’s common knowledge that eating foods high in fat can contribute to weight loss.  High fat generally equates to high calories, which if not burnt by the body is then stored as fat on our bodies.  However, it may be that not all fats are detrimental to our efforts to lose weight.

Not all fats are equal

Fats are an essential part of our diet, required for many functions in the body.  They are needed to maintain healthy skin and hair, as well as to allow uptake of fat soluble vitamins A,D,E and K into the body.  The essential fatty acids, needed for clotting of blood, brain function and inflammatory response, must be obtained from food as they are not synthesised in the body.

Saturated fats VS Trans fats

There are a number of different fats that are found in the foods we eat.  Saturated fats, those found in animal products like meat, butter, and cheese and also a lot of processed foods are generally agreed to be unhealthy and likely to inhibit weight loss.  These fats are converted to bad HDL cholesterol in the blood, whilst simultaneously reducing levels of helpful LDL cholesterol.  This can cause a build-up of fat in the blood vessels, eventually leading to cardiac disease.  Saturated fats have also been implicated in the development of other lifestyle diseases such as Type 2 Diabetes and some cancers, not to mention obesity.

Then there are the trans fats.  These are originally unsaturated fats, which are chemically altered by the process of hydrogenation, usually to make them into a solid form that can be used as a cheaper alternative to solid animal fats such as butter and lard.  This alteration essentially causes the fats to behave in the same way as saturated fats in the body and high levels of intake have been linked to similar lifestyle diseases, most commonly coronary heart disease.  It should be noted that there is now strict policies regarding labelling of trans fats in food in the US and some states have in fact banned them from foods.  Hence food products such as margarine are now either trans fat free or contain very low levels.  Both trans and saturated fats will not only increase your risk of heart disease and other lifestyle diseases, but also contribute to weight gain when eaten in large amounts. See also: Burn fat and build muscle

What are healthy fats?

So let’s move onto the healthy fats.  The ones that may have the potential to help us decrease our overall body fat in additional to a host of other health benefits.  These are known as the unsaturated fats and come in a variety of forms such as polyunsaturated (PUFAs) and monounsaturated(MUFAs).  PUFAs are generally found in plant based foods, but also include the omega 3 fatty acids found in oily fish and are thought to improve blood cholesterol as well as to lower risk of Type 2 Diabetes.  MUFAs are found in a variety of foods and oils and have also been shown to improve blood cholesterol levels and blood sugar control.

Studies have shown that there is a possible relationship between intake of these healthy fats and a decrease in weight.  One Harvard study compared men and women on both low fat diets and diets which consisted of 20% of calories from MUFAs.  The high MUFA diet group dropped almost double the weight in eighteen months even though both groups had a similar calorie intake.  Other studies comparing traditional low fat diets with diets such as the Mediterranean diet, which is higher in unsaturated fats, have also shown better weight loss with the higher fat eating plans.

There has been some talk of fats, such as conjugated linoleic acids (found in dairy products and sunflower oil), MUFAs, Omega 3s, increasing the metabolism in the body resulting in the burning of more body fat.  A study published in the British Journal of Nutrition found that when saturated fats were replaced by MUFAs in the diet, participants lost weight and body fat, despite the fact that overall calorie intake didn’t change.  Similar results have been seen in numerous studies in animal models.

Eating a diet high in unsaturated fats may also increase satiety, curbing hunger and therefore contributing to a lower overall intake of food, therefore less calories are consumed.  This may cause the body to start to burn fat for energy.   However, it is still important to remember that all fats, even the healthy ones contribute a large amount of calories, therefore it is advisable to keep total fat intake to less than 30% of your daily calorie intake.  When increasing your intake of unsaturated fats, try to choose un-processed natural sources where possible, as chemical alterations can change the health benefits of the oils.  Try to include a source of MUFAs at each meal for best results.

Good sources of unsaturated fats:

• Vegetable oils and nuts

These are high in MUFAs.  The best sources include sunflower, olive, canola, avocado, peanut, sesame, soybean and cod liver oils, as well as almonds, hazelnuts, pecans, pistachios, peanuts and cashews.  Spreads such as margarine made from these oils are also good sources.

• Fruits

Avocados and olives are both high in MUFAs.

• Legumes and Seeds

Sesame seeds and products made with them such as tahini, as well as sunflower seeds, pumpkin seeds and flax seeds are all high in MUFAs.

• Fish

Oily fish such as mackerel, salmon, tuna and sardines all contain large amounts of PUFAs (in this case Omega 3 fatty acids), as well as a moderate amount of MUFAs, making them an ideal choice for increasing unsaturated fat intake.

• Enriched foods

It is now possible to buy many foods that have been enriched with nutrients thought to have health benefits.  Unsaturated fats are often found in products where they are not normally present or where normal levels are low.  Common foods to be enriched  include yogurts, bread, milk, juices and margarines, many of which can be found containing omega 3 fatty acids or plant stenols and stanols (which inhibit bad cholesterol formation).  Even with this fortification however, you may still need to eat a huge amount of the product to see any effect on your health.

• Supplements

There are thought to be many beneficial effects of unsaturated fats, particularly the omega 3 PUFAs.  However, if you do not like fish, are vegetarian, or unable to eat fish and seafood for whatever reason, it can be hard to eat the levels required for optimum health benefits.  In this scenario, it may be beneficial to take fish oil or omega 3 supplements, but it is important to consult with a health professional to see if supplementation is really necessary in your diet.

Two months may seem like a long time to lose belly fat, but you have to remember it took you years to put on that extra weight, you cannot expect it to disappear overnight. Two months for most people is a very realistic goal to start seeing great results from their nutrition and workouts. In two months of training, you can safely lose up to 15 pounds of body fat, drop a good amount of water weight, and maybe even build some muscle.  However, the key to success will be your consistency; you cannot put in a low effort by missing workouts constantly and using poor diet and expect great results.

How to lose belly fat in 2 months

The beauty of exercise and dieting is that you get out of it what you put in to it every time. Nevertheless, our bodies are complex organisms; therefore, you will also have to be smart about your training to achieve optimum results. Unlike what you may have heard on TV or read in a magazine, there is no magical fat loss pill, you cannot lose weight by sleeping in a certain kind of workout belt, and cooking in a certain brand of oven will not make your food magically healthier. However there  are key diet guidelines that can help you and I will list them for you right now , no you don’t need to pay me 3 easy payments of 9.99 or buy my book , it is completely free and useful information anyone can benefit from.

How to lose belly fat in 2 months – Diet

Basic Diet Guidelines

-Choose Whole Grains and Fresh Vegetables over Refined Grains and Simple Sugars

- Avoid highly processed food, along with other food sources packed with empty calories, which have no nutritional value. (Such as Soda)

-Drink at Least 96 ounces of water everyday.

- The first week of dieting, measure and weigh all your food with an automatic scale, which usually cost around 10 dollars. This will give you an idea of serving size on foods.

- Eat four or more meals per day to help balance your diet and keep your metabolism higher. Eating smaller meals allows you to keep variety in your diet and keeps you from having extreme bouts of hunger and cheating on your diet.

Food Specific Guidelines

Fowl - With any food such as chicken or turkey, you can save a lot of fat and extra calories by removing the skin.

Fish- Fish is generally a healthy alternative, but beware some types of fish such as salmon are high in fat. When buying tuna be sure to get it preserved in water not oil, as the oil adds empty calories

Nonfat Milk - Nonfat milk is a great alternative to whole milk and low fat milk, once you get used to the thickness and slight taste change you will never need to go back.

Cheese - Cheeses are another food that some types are exceptionally high in fat, while others are lower in fat, you can always choose no fat cheese.

Beef - When choosing beef, it is important to go with leaner cuts ,for example a 3 ounce cut of  sirloin could have 25 fat , while a leaner cut only has 10.

If you follow these general guidelines the first 2 months of dieting I am sure you will see great results, if you notice your results are not coming fast enough after a week or so , you may need to count your calories daily to ensure weight loss.

However, most people will see great results by just “cleaning” up their diet.  Cutting out a lot of fat in your diet will cut many calories from your day-to-day nutrition. Fat is the most calorie packed nutrient and is a major reason a lot of people are overweight  One meal from a fast food restaurant such as McDonalds    because of its of its high fat content can pack as much calories as 3 home cooked meals. See also Best foods for losing belly fat

How to lose belly fat in 2 months – Exercise

Exercise is another important factor you will need to consider if you want to lose the most weight possible. To lose that stomach fat you will need to lose fat from all over your body. Weight training or Cardio can be a great tool to maximize your fat loss, and the easiest programs to pickup and start losing weight on are HIIT programs (see also HIIT and belly fat).  The intensity of these programs keeps you active, and your heart rate elevated throughout the entire workout, burning a lot of calories meanwhile improving your cardiovascular efficiency. The programs themselves are also very adaptable and can be done with minimum equipment. For ease of starting, I included an example program below you can do with no equipment at all, and still burn many calories and thus lose fat.

HIIT Walking / Jogging Program

The program is simple; you start only jogging 15 seconds and then walking 60 the first 2 weeks. However, as your cardiovascular system gets stronger, in week 3 and 4 you now jog 30 seconds and walk 60, and so on until you progress to week 8. If for some reason, you get stuck and could not complete at least 2 of the 3 workouts for the week, redo that current week instead of moving on.  Also, be sure to allow at least a 1 day of rest in-between workouts, I recommend something like Monday, Wednesday, and Friday. When your body gets more used to training and you notice you do not get sore as much, you may do more frequent workouts.  See also: Best Exercises to lose belly fat

How to lose belly fat in 2 months – Conclusion

If you follow the diet guidelines I listed above, along with a good exercise routine such as the one I outlined, you will definitely be on the right step to losing the weight you want. Just remember it takes time for true fat loss to occur, however once you do lose it, it will stay gone for good and you can live a healthier life.

If you are anything like me, you love watching movies, reality TV shows and other forms of entertainment. Which means you  have probably noticed how almost all celebrities seem to be  in excellent shape year round , but why is that, what do they do different from average people ?  Is it because they have access to miracle supplements or 300 dollar an hour personal trainers?

It’s all about dedication and motivation

Well if you read my latest article on supplements, you would know they can help you, but they certainly are not causing any “miracle transformations”. Now they may a have a slight advantage with the trainers though, they have world-class trainers watching what they eat and designing their workout programs.  However, what is the real reason they stay in such good shape? The answer is simply dedication, and motivation. They are paid to look good, and that promise of money will bring them all the dedication and motivation they need.  What you need to do, is find something that motivates you to get healthy, and use that to make sure you stay dedicated. Is it that you want to be able to play in the yard with your grandkids someday?  Or is it as simple as the promise of a long healthy life, that’s for you to decide.

Once you find a real reason to exercise and eat correctly, doing it day after day, week after week, will not seem like such a big deal. In addition, that dedication will be what you can use to look just as good as any celebrity through consistent dieting and exercise.

Fastest is not always the best way to lose weight

However, once you have that dedication to your fitness goals, there is still the task of finding the best way for you to achieve them. Notice I did not say fastest way to achieve them, losing weight extremely fast is not all its cracked up to be. The weight you are losing could be just water weight or even worse lean muscle mass.  Losing weight and getting into shape takes time, on average you should expect to lose 2-5 pounds a week, 5 pounds being the high-end and not very common.

The first thing you need to do if you plan to lose weight (or belly fat) is get together a good nutrition plan. Your primary concern should be finding a plan you can follow easily without getting bored and cheating. I have helped many people lose weight and let me tell you, there are no exact steps or recipe for fat loss that will work for everyone.  Such as meals per day, studies have shown eating more meals a day (6+ meals) is healthier for you overall, it increases your metabolism each time you eat and has many other physiological benefits.  However, the main reason I recommend this to clients is simple, the more meals you eat per day, the more likely you are to get a large variety of healthy foods and nutrients.

Instead of eating three square meals a day such as…. 

Breakfast: 4 Eggs and 2 Pieces of Toast

Lunch: 2  Deli Cut Ham Sandwiches on Wheat Bread

Dinner: 15 Ounces of Sirloin and a baked potato

You could eat something like

Breakfast: A bowl of oatmeal or a low sugar cereal

Snack: A cup of blueberries, strawberries, or a banana

Lunch:   Ham and low fat cheese Pita bread wrap.

Snack:  A low fat dip with celery sticks or even a serving of baked chips

Dinner:   A 8-10 ounce sirloin and baked potato

Snack:  A 100-calorie snack pack

Unfortunately, some people due to time restraints simply cannot find enough time in the day to eat this many meals, which is why they may need to go about dieting in a different way more suitable for their lifestyle. However, the second option is a more interesting diet and allows you to mix things up.

Are you cheating on your diet?

One of the main reasons people fail with diets is because they get bored of them and then CHEAT.  This is also another reason I recommend multiple meals a day. Say you follow my plan and eat 6 meals a day for 7 days a week that is 42 meals a week. Now make two of those cheat meals.  Based on that, basic math tells us we would be only “cheating” at around 4% of our meals and eating healthy the other 96%. That sounds fair to me, and I have helped many people lose 30+ pounds using that same basic philosophy, because that is what worked for THEM.

In the end, if you want to look good year round like celebrities or athletes you need to use a diet that fits your lifestyle and you could see yourself following the rest of your life.  Also, remember it took you YEARS of unhealthy eating to put on that extra 20-50 pounds of excess fat, so do not expect it to be gone in a week.

Exercise like a celebrity

The next thing you will need to incorporate into you daily life to reach your fitness goals will be exercise. Although dieting alone CAN help you reach your fat loss goals, it will be a lot easier and more forgiving if you use exercise as well. Plus, if the celebrity or athlete you want to look like is a man, you can bet he spends a lot of time in the gym, but we will just go over cardio training for now.

There are two types of cardio popular to lose weight, high intensity interval training commonly known as HIIT, or low intensity training such as walking or biking a few miles. Which one is more effective?  I recommend you use a mixture of both, slightly leaning towards more HIIT training. If you saw the movie “300″ you know every guy in that movie was in great shape. Which is especially relevant because they even published the workout they used for the actors, “The 300 workout”, and it was a form of HIIT training. Research has shown HIIT training not only affects fat lose faster during your workout, but also increases your chance to burn fat after the workout.  I recently wrote an entire article just on HIIT, and recommend you give that a look to learn more about that specific form of training.

However, remember no exercise or diet program in the world can help you get your ideal physique if you are not dedicated enough to follow it. Nevertheless, if you stay consistent with a program, I guarantee you will get results faster then you ever thought possible.

Being deeply involved in the fitness world and regarded as a fitness expert, one of the questions I receive daily is “What supplements work?” And I think that is a good question, but you also need to ask another question as well, which is “Which supplement COMPANIES are the best?” That is why I decided to write this article, in hopes to answer all of your questions you may have about supplements, but especially those two very important questions. I will start it off with the companies as I feel this should be your primary concern and first step to getting actual results out of your supplements.

Which Supplement Companies Are The Best?

To me a good supplement company is a company who not only carries products with good basic ingredients that work, but also companies who go that extra mile for you. Does the company have a support line you can get your questions and concerns answered directly by them?  If it is a performance based nutrition company, is the company heavily involved with athletes that are in the trenches competing everyday? To me this is one of the things to look for in a company; it proves that the company not only supports their product by talking with you about it, but they also support athletes to make sure their product works well for everyone.

However, you may be thinking, “I am not an athlete why does that matter to me?” Well it is simple: it matters for you because athletes expect great results and be at the top of their game every day, they will only use supplements that help them build as much muscle and lose as much fat as possible. They will use supplements that give them energy to compete at a high level and they will not accept products that do not deliver.  Look at an athlete like Scot Mendelson, being the worlds best bench presser, he cannot use second-rate products, he has to use every advantage at his disposal to keep his world records intact.

Which Supplements Work and Why?

It is safe to say that if you are eating healthy, working out and looking for supplement advice you are trying to build muscle, lose fat or improve your general performance.  Therefore this is what will discuss with you below.

“Weight Loss” Supplements 

Anyone looking to lose a serious amount of weight has considered weight loss pills I am sure. However, what are these “Magical Pills” really doing for you? You see, most weight loss products on the market today are simply using extreme amounts of caffeine with some other filler ingredients to help you “lose weight”.

First of all, you need to know caffeine is a Diuretic, basically meaning it will make you urinate more, thus losing more water weight.  But if you have read my other articles, you know water weight is something that can easily return and is not true fat loss, it just makes people THINK they are losing weight fast thanks to the pill, but then they will gain it back. They will probably gain the water weight back right when they come off the pills and begin to urinate normally again, a good strategy for the company right?

Sadly, it does trick many people into jumping on caffeine-focused weight loss pills that really just hurts them in the end.  Prolonged unnecessary amounts of caffeine on a daily basis have actually been shown to increase stress levels, overall appetite and cravings for “junk food”. This is why if you notice a “fat loss” pill is mostly made up of caffeine, you should stay away.

Now I am not saying all weight loss pills are useless, but the ones with PRIMARILY caffeine in them are just a clever trick by companies to sell overpriced caffeine pills that will just hurt you in the end.

L Carnitine

L Carnitine is an example of a weight loss supplement that does not use any caffeine.  It is a natural compound found in a few different sources such as avocados and dairy products. I am not saying it will help you lose 30 pounds, but if you are relatively lean already, you can definitely see results from it. Studies have shown it can be beneficial to increased muscle mass, fat loss and increased energy.  A main factor L Carnitine has is a low price, and this is why I think it is at least worth a try.

Muscle and Performance Enhancing Supplements

The next group of supplements we will discuss are supplements that are used to enhance your bodies performance or ability to build muscle.

Pre Workout Supplements

A good example of a performance enhancing supplement is a pre-workout supplement, these types of supplements are designed for you to take sometime before your workout to improve your focus, performance and results in your workouts. What you are looking for in a good pre-workout supplement are solid basic ingredients proven to work through testing.

You are looking for is a good mix of energy boosting ingredients such as Vitamin B-12 , 1,3-dimethylamylamine  and even some caffeine (avoid all products who focus mainly on caffeine).

The best pre workout supplements also use muscle building or recovery ingredients to constantly feed your muscles with nutrients and help you receive better results during and after your training.  Good examples of these ingredients that are completely safe and proven to work are Beta Alanine, L- Arginine, and Creatine.

Protein

The next supplement I will talk to you about specifically is Protein. Protein can be found in many food sources we eat every day  ranging from meats, eggs, nuts, cheeses, and beans to seeds. Protein is what our body uses to actually build the muscle we work out so hard to gain. If you do not consume enough protein daily, you simply will not gain muscle as you expect. Most experts recommend AT LEAST 1 gram of protein per 1 pound of your bodyweight daily. Therefore, a 200-pound man should consume 200 grams of protein spread out through the day.  However, there are two main types of protein supplements on the market today, Whey and Casein.

Whey Protein is a quick absorbing type of protein not found in any specific food. Therefore, to consume a large amount of whey protein and get its benefit of being quickly absorbed into your body, you will need to buy whey protein powder. Whey protein powders come in many varieties and flavors, but always check the label and look for key words such as Whey Protein Isolates and Whey Protein Concentrates. This shows that the best quality protein is used in the product. Whey protein is appropriate for your post-workout source of protein and will quickly be absorbed by your body. Almost all professional athletes are using whey protein after a workout and some even use it pre-workout to fuel their muscles throughout their training.

Casein Protein, on the other hand, is a slow digesting protein, which can also be found in milk and other dairy products such as cottage cheese.  Casein protein being a slow digesting protein is best taken right before bedtime, this way it will continue supplying your body with protein throughout the night as you sleep and recover. Casein protein is not a type of protein you want to take near your workout though, as it cannot be absorbed fast enough. If a protein supplement mainly contains casein protein, do not buy it for pre or post workout uses.

Creatine

Creatine is supplement staple used by athletes and weekend warriors alike for around 100 years. Creatine was actually first discovered in 1832 and has been used for supplemental uses since 1912.

Creatine is naturally produced in the human body in the Kidney and Liver. Most of our Creatine however (around 95% of it) is stored in skeletal muscle, and considering it is created daily in the human body, it is a non-essential nutrient. 50% of all Creatine stored, comes from the food we eat, mostly being meat as many studies have shown vegetarians have significantly lower amounts of Creatine in their bodies. This is why supplementing Creatine may be more important for some than others.

Studies have shown Creatine to increase performance in short bouts of exercise by as much as 15% and is used by bodybuilders, Olympic lifters and other athletes around the world.  One of the main benefits of creatine is that it increases your muscles water retention, in some individuals  adding around 4 Lbs of retained water around muscles in as little as 1 week. This has been proven to allow for the muscle itself to grow faster overtime. However, more importantly, Creatine is also used by the body to create ATP, which is necessary for the body to produce energy in day-to-day life.

Although we naturally consume Creatine through food sources daily, you simply cannot consume enough Creatine without supplementation to gain its real benefits.

Beta Alanine

Beta Alanine is yet another great supplement I recommend and is beginning to pop up in all the best products. Beta Alanine is not as popular as creatine or protein yet, but it is on the rise and I am sure soon it will be. The easiest way for me to explain how Beta Alanine works is that it increases your bodies’ carnosine levels, which acts as a ph buffer in your muscles, allowing them to retain their strength and endurance longer throughout the workout.  Prolonged studies of Beta Alanine supplementation have shown increased aerobic and anaerobic endurance, which allows you to work harder and longer to build more muscle.

L- Arginine

L Arginine will be the last specific supplement I will discuss with you.  L – Arginine is another naturally occurring substance. It is actually necessary for your body to aid in protein production.  For fitness related goals, L – Arginine has been proven to increase blood flow to muscles, increase your tolerance to exercise and even boost your immune system.  L Arginine has been linked with a lot of great benefits for your general health as well, such as faster surgery recovery, lowering blood pressure, helping dementia and much more. It is just a great general “catch all” of the supplement world.

General Health Boosters 

The main reason we try to lose weight, eat healthy and workout is to become more healthy individual’s right?  That is why I think you should at least take a daily vitamin product. Our bodies are very complex organisms and require many different variables to stay healthy and strong. This is where general daily vitamin products shine , they are packed full of different ingredients found naturally in your body that will help you feel better by improving your immune system , mental focus, liver and kidney function ect.  There are too many potential ingredients found in these products to discuss with you now, but that is where picking a good company will come into play

How to choose supplements that work – Summary and recommendations

That is probably a lot of information for you to process at once, but my goal was to give you at least a general idea on how to pick out a supplement and which ones are proven to work.  I just get so many questions about this subject daily and it can be a great asset to your training if used correctly. As I mentioned before, many supplement companies out on the market today falsely represent their product and take advantage of consumers like us.  Which means you should not only be picky about the actual supplement you use, but which company made it. Below I have included recommendations of my personal favorite supplement brands.

Protein Recommendations 

Protein is something I am relatively picky about using, a lot of companies these days use filler in there proteins and not actual Whey or Casein. Always look at the label of the protein to confirm if its main ingredient is actually whey or casein like your paying for. Or you could just use what I consider the best protein company on the market right now.

Optimum Nutrition: They have been around a long time and have a great track record with veteran athletes as being a go to source of protein.  Plus their products taste great and easily mix into shakes or food recipes.

Creatine Recommendations

Creatine is another product you do not want to risk buying a low quality version of and if you do, you will possibly just get bloating and no real gains. For a solid Creatine brand you cannot go wrong with Universal Nutrition’s, they use creapure, which is one the best versions of Creatine on the market. Creatine is something companies are all making “new and improved” versions, but do not believe the hype, just stick to a good old creapure Creatine.

Beta Alanine Recommendations

This is a pretty long list of supplements to take, don’t you agree?  That is why I always try to group them and make sure my pre workout supplement has Beta Alanine in it, which most good companies do, as Beta Alanine is great to take pre workout.  This will save you money and time. A good pre workout supplement with Beta Alanine in it is NLA Performance’s Supp-D.

L- Arginine Recommendations

L Arginine is another supplement I like to group in my pre workout supplement as that is a great time to take it anyway.  Again, you can use NLA’s Performance’s Supp-D to get your daily source of L Arginine.  Although, some people like to take L Arginine post workout as well, there are many good brands that offer L – Arginine only based supplements. Just look for a fair price and check the label and you cannot really go wrong.

Pre Workout Recommendations

A good pre workout supplement is going to get you pumped up, focused and ready to hit the gym.  There are countless companies that produce pre workout supplements, but in my opinion none make as good of a product as NLA Performance’s Supp D.  The factor that makes their product so successful to me, is they use proven ingredients in just the right balance to give you a great boost of energy and keep you focused.

L Carnitine Recommendations

As I said earlier, L Carnitines main thing it has it the fact that it is very affordable. It may not give you big benefits like a pre workout or protein supplement , but studies have shown it is a very effective supplement at what it does, which is promote fat loss , lean mass gains and provide you energy during exercise.  For the price, most companies sell it for I do not think you can go wrong.  A good company I personally use for my L Carnatine is NOW.

General Health Boosters Recommendations

The reason you are taking a “general health boosting” supplement is just to cover all the bases in a sense. Your body needs a large variety vitamins and nutrients daily to keep functioning at 100% efficiency and these are a great way to ensure you get all of them.  A great supplement to perform this task would be NLA Performance’s Frat Pack. It is a great general performance orientated supplement containing over 50 different natural ingredients.  It will help you with everything from enhancing your immune system to building muscle.  And trust me, it has every ingredient needed to achieve this, the company really knows that they are doing and just produces products proven to work, no gimmicks or strings attached.

Thanks for taking the time to read my article; I hope it answered many of your supplement questions and I wish you good luck in your fitness goals.

One thing I can assume, is that everyone reading this article is either looking to lose fat or build muscle, that is a given. However, this is 2012, people want results as fast as possible, and most men and some women want to build muscle and lose fat simultaneously. That is the fastest way to get your ideal body right? Well for some people using this type of mindset is what is slowing their progress to a halt. For very experienced trainees (2 years+) it can be hard or seemingly impossible to accomplish this.

Burn fat or build muscle?

The problem with trying to accomplish both these goals at the same time is to dependably gain WEIGHT, be it muscle, or body fat you need to be in a calorie surplus. A calorie surplus is when you are taking in more calories per day then your body is burning. Now on paper that means you will weigh more and hopefully some will be muscle but you will also likely gain FAT.

Alternatively, to lose WEIGHT whether it is body fat or muscle (which is to be avoided at all costs) you need to be in a calorie deficit.  Now a calorie deficit is when your body is taking in less calories then burn in a day , so your body has to use existing ” energy stores” as fuel, whether that be fat  stores or breaking down muscle.

How to burn fat and build muscle at the same time

That is the bad news, but there is light at the end of the tunnel for a lot of you, there are timing strategies and techniques you can use to burn fat, while you build muscle.  Remember there is no way for them to be as consistent as doing each goal separately from a physiological standpoint but they are effective and used by many people with great success including myself and people I have personally trained .

Another thing for you to consider is you new people to the fitness world are the ones who will have the best consistency with both goals simultaneously. Being  relatively new  you will get results a lot faster then someone who has been training 2+ years , you will likely constantly be improving your arm , chest and shoulder size while dropping your waist size.

Nevertheless, back to the basics, here are some helpful tips and techniques you can use to make progress at losing fat while building muscle.

Use nutrient timing effectively

Immediately after your workout drink a fast absorbing protein such as a whey protein shake. Then about 30 minutes to an hour after training consume a large balanced meal mainly consisting of protein (Chicken, Fish, Beef, and Eggs) and Carbs (Pasta, Whole Wheat Bread, Brown Rice, etc.)

Do your cardio immediately upon waking before breakfast

Studies have shown this is the biggest opportunity for your body to tap into fat stores instead of using eaten carbohydrates later during the day.  This will also put your body into more of a fat loss state for the rest of day until your workout.

Avoid empty calories

This is especially important when trying to build muscle while losing fat. You need to make every calorie count and a large coke will not benefit you in any way towards your goal of building muscle although it is 200-400 calories.

Train hard and constantly progress your workouts

This will be one of the biggest determining factors in whether you actually build the muscle or not, you will need to expose your body to a lot of stress consistently  through weight training to make your body need to constantly adapt and  actually build the  muscle.

Consume at least your bodyweight in protein everyday

A 180-pound man should be consuming at least 180 grams of protein daily to gain muscle. Most bodybuilders consume 1.5 times their bodyweight in protein.

Consume more calories (Mostly from Protein and Carbs) on days you workout.

On training days your body will be likely to use consumed protein to build muscle and needs more carbs for energy and recovery. I am not saying eat like a pig on training days but at least consume a large carb and protein filled meal 2-3 hours pre workout and around an hour after your workout.

If you follow those strategies everyday and really focus on the training and nutrition, you will be very likely to build muscle and lose fat, especially if you are a beginner.  It may not be as fast as focusing on weight loss only or “bulking up” and gaining fat and muscle, but it can effectively give you a balance between the two.

It is also important you realize how much a few pounds of muscle really is, to get an idea go to a supermarket and look at 2 lbs of lean beef.  Even competitive bodybuilders would be thrilled to gain 10 pounds of muscle every year; building muscle is just a long process in general. However, once you do put on a good amount of muscle it will be there for years and years.

And with that, I wish you good luck in your fitness goals and remind you to keep consistent at improving your health, a healthy body is something money can’t buy and will truly help you live a happier life.

With so many new and “revolutionary” training methods constantly advertised in television, magazines, and on the internet these days, it is easy to get lost in a sea of false promises.  However, luckily, you have ended up in the right place, as my goal is to help you lose belly fat and achieve your own fitness goals, not sell you a product or service.

Introducing High Intensity Interval Training

In this article, I will go over one of the oldest yet most effective and engaging type of training ever created.  The method of training I am referring to is HIIT or High Intensity Interval Training which has been widely used by athletes and celebrities to get in shape quickly since the early 1970s.

Targeting Fat Loss

HIIT training works so well because there is no rest in the entire workout, this has a greater impact on the number of calories you burn than standard routines and will therefore target your bodies’ fat stores more aggressively.   Our bodies as efficient as they are find it necessary to store excess fat in fat stores for later energy use. This is why you will notice fat buildup in certain areas like your stomach, thighs, or hips. Where your body chooses to store this fat is different between each individual and by first recognizing where your own body is likely to store fat, you can begin to fix the issue.  But keep in mind, when you lose fat there is no way to control exactly which area the fat loss comes from and to eventually drop that stubborn belly fat most people experience, you will need to drop fat from your entire body.

What is HIIT and why it’s so effective in losing weight

Now that you understand that concept, we will go back to discussing HIIT training. The way HIIT training is able to allow you to keep moving the entire workout, is by alternating between low to moderate training periods (used to recover) and high intensity training periods. The lengths of these periods can vary, as there are many forms of HIIT training out there, but the same core techniques will always apply.  Keeping your body moving the entire workout is what makes this style of training so effective, because by keeping your heart rate elevated the entire workout you are burning more calories in a shorter time period.

Raising your Resting Metabolic Rate

However, the effect HIIT training has on fat loss does not stop there; it does something even more unique in the next 16-24 hours following your workout.   By increasing your bodies EPOC( or Excess Post-Exercise Oxygen Consumption ) HIIT training will  actually raise your Resting Metabolic Rate ( the rate at which your body naturally  burns calories ) for up to 24 hours.

If that was not enough benefits for you, another way HIIT’ style of training can benefit you is increase your cardiovascular health and reduce your risk of cardiovascular diseases. This to me is the most important thing for you to consider in the long run and why HIIT training is truly helpful to your overall health.

Nevertheless, by now you are probably wondering how YOU can incorporate HIIT training in your life, so I will go over a few simple techniques you can use. First, as I said HIIT training comes in many varieties and the workouts are relatively short (10-30 minutes). The workouts can vary from weighted routines with dumbbells, barbells, or kettle bells to just running on the treadmill.  The easiest way to incorporate HIIT training in your own life would be just three to five 10-minute sessions a week.  You can do them on a treadmill, stationary bike, in the yard or down the street just follow these basic guidelines.

Step 1.  Start by Warming up for 5 minutes by walking slowly or even just walking in place. Be sure not to skip your warm-up because it is very important for injury prevention and will get you ready for the workout.

Step 2.  Based on your fitness level, pick a split for your workouts walking and jogging. A beginner could start at 40 seconds of walking per 20 seconds of jogging for example.  You would then set a timer to 10 minutes total and follow this layout.

Walk 40 Seconds

Jog 20 Seconds

Repeat for 10 times.

Step 3.  Finish the workout by moving into your cool down and stretching phase, this last step should last 3-5 minutes and is just to bring your body back to a normal level.  If you have a few extra minutes you can also incorporate static stretching into your routine here, a few  good muscles to considering stretching would be your Quadriceps, Hamstrings, Calves, and Piriformis muscles .

Now that is just one way to approach HIIT training and I chose that method because it is an easy yet effective way to get started.   If after doing that a few weeks, the workouts are too easy, just extend the total time to 15 minutes or change the walk/ jog split to something like 30 seconds of walking per 30 seconds of jogging.  Be sure to not to rush the progression on your workouts but you can eventually incorporate running in place of the jogging.

HIIT and Weight Lifting

Another style of HIIT of HIIT training worth mentioning is combining HIIT with weightlifting techniques, primarily using lower or full body exercises, to burn even more calories.  I included a sample routine for you below.

Toe Touches- 15 Reps- Just reach down and touch your toes, knees, or calves depending on what your flexibility allows and then come back up.

Forward Lunges- 10 repetitions each leg

Side Lunges- 10 repetitions each direction

Jogging Butt Kicks- 50 feet

Arm Circles – 20 reps both arms.

Jogging High Knees – 50 feet

Trunk Twists- 20 reps

Bodyweight Squats- 30 reps

That is a great beginner routine to get started in HIIT and does not require any equipment at all.  If after a few of weeks of following that routine it becomes too easy, you can increase the reps in the individual exercises or even do the whole circuit twice.  However, do not try to progress too soon as that can lead to injury or overtraining.

As the famous quote goes, “Do not fear progressing slowly, fear standing still” 

As long as men have been trying to learn how to build muscle, women have been asking how to get a tight butt to trainers and fitness experts worldwide. Nevertheless, I have good news for you, by the end of this article you will know exactly what steps you can take to get a firm butt and why so many people are doing it wrong.

There is no such thing as ‘spot reduction’

The first misconception to dismiss is “Spot Reduction”, every beginner in fitness and even some veterans believe in this magical theory that has been disproved time and time again by studies. No matter how hard you work one particular area like your butt, thighs or abs, you will NOT directly burn fat away from that area.  When you do lunges for example, you are not burning fat directly away from your butt and thighs, you are only building the muscle underneath the fat and in a way tightening or shaping the muscle along with burning calories throughout your entire body.

You have fat stores placed all over your body, which includes places like your butt, hips, abdomen etc. And when you do any exercise you are decreasing the total fat from all of these areas, not specifically targeting the one area you are working.  Your body just does not work like that; the only way to reduce fat from your entire body including your butt is through regular exercise and dieting.

Your butt is a group of muscles…

Eventually I will address both these techniques for you, but let us begin with exercises and a short anatomy lesson. Your “butt” is actually a complex system of gluteal muscles including the Gluteus Maximus, Medius, and Minimus.  The largest of the three, shown below is the Gluteus Maximus.

This is the muscle primarily responsible for the shape of your butt and is the main muscle you should target to achieve your goal as quickly as possible. The Gluteus Maximus is one of the most used muscles for basic movement and is responsible for hip extension and external rotation.

The other muscles I mentioned are the Gluteus Medius and Minimus, which are smaller muscles that can be found underneath the Gluteus Maximus and are responsible for abduction and internal rotation of your hip.

How to get a tight butt through exercise

As I said before, to develop a firm and tight butt you are going to have to exercise regularly and follow a proper diet. Nevertheless, with your gluteal muscles being responsible for so much of your lower body movements, you have many exercises to choose from:

Walking Lunges

Side Lunges

Back Lunges

Stiff Legged Deadlifts

Sumo Deadlifts

Squats

Split Squats

Step Ups

Lateral Step Ups

Standing Hip Extensions

Leg Presses

However, to further help you, I will go over the exercises I feel will benefit you the most.

Lunges

Lunges come in many variations and can be performed with just your bodyweight, a barbell or dumbbells. However, the same basic movement applies for all of them and that is what we will cover here.

General Guidelines : To  ensure proper safety during lunges be sure to keep your torso upright during the entire movement to avoid stressing your  lower back.  Also, be sure to keep the lunge at a long but safe stride length to emphasize the Gluteus Maximus muscle.

Step 1. Depending on which type of lunge you decided to do, either grab a dumbbell firmly in each hand, or un-rack a barbell on your back. If you do not have access to weights or are a beginner, bodyweight lunges will be fine as well.

Step 2. To begin the movement lunge forward with your left leg in a slow and controlled motion until your back legs knee is almost in contact with the floor as illustrated below.

Step 3.   Pause at this bottom position shortly before returning to your original standing position. That is one repetition and should be repeated while alternating leading legs.

Step-Ups

Step-ups are another exercise, which can be performed almost anywhere and yield great results.  You can do them on a bench, flight of stairs, footrest ect and this is what makes them so versatile.

General Guidelines:  For proper safety when performing step ups please be sure the surface your stepping up on is at a low enough height so you do not have a risk of falling or pulling a muscle. Also, be sure the surface is flat and not slippery. The shorter the surface you are using to step up on the easier the exercise will be.

Step 1: Stand directly in front of the ledge, bench, or platform.

Step 2:  Lift your right foot up and  plant it on the surface then follow up with the left foot , you are now completely on top of the surface.

Step 3:  Step back, leading again with your right foot and following with your left into the starting position.

Step 4:  Alternate which foot you lead with and repeat the motion.

5 Diet tips for a firm butt

The last step to get a tight and firm butt is to monitor your diet, which will help get rid of the extra fat stored around your body and therefore on your butt. I included an easy to follow list of diets tips below to help you.

1. Distribute your protein, carbohydrate, and fat intake evenly throughout the entire day and at each meal.

2. Go for whole grains and fresh vegetables over refrained grains and simple sugars, as a good amount of fiber and starch will aid overall hunger control.

3. Avoid empty calories drinks or highly processed foods whenever possible, which contain many calories and do not effect your feeling of fullness.

4. Drink 8-12 cups of water per day, The National Academy of Sports Medicine recommends individuals looking to lose weight drink 96 ounces of water plus an additional 8 ounces per 25lbs they want to lose.

5.  Weigh and measure your food to become aware of actual serving sizes.

Sample Workout routine

Congratulations, you now know the ins and outs of each step you can take to reach your goal and now all you have to do is combine them and implement them! The most important thing will be your diet followed by the exercises l listed above, but if you want results even faster, you could also do a cardio session around 3 times a week such as jogging or biking.

Here is an example of a routine someone could use in addition to dieting properly and expect great results.

Monday- Do 30 minutes cardio such as jogging or biking

Tuesday- Do 5 sets of 1 minute of lunges, then immediately 1 minute of step-ups, rest 60 seconds in-between each set

Wednesday – Do 30 minutes cardio such as jogging or biking

Thursday- Do 5 sets of 1 minute of lunges, then immediately 1 minute of step ups, rest 60 seconds in-between each set

Friday- Do 30 minutes cardio such as jogging or biking

Saturday- Do 5 sets of: 1 minute of lunges, then immediately 1 minute of step-ups, rest 60 seconds in-between each set

Sunday- OFF

* images are courtesy of bikeradar

Are there any vegetables that burn belly fat? The importance of consuming fruit and vegetables daily for their health benefits is been highlighted every day. Fruit and vegetables have truly a number of health benefits. A plethora of studies support that adequate consumption of fruit and vegetables can help in reducing the risk of diseases such as cardiovascular diseases, stomach cancer and colorectal cancer.

They can also benefit in decreasing the risk of developing metabolic related conditions such as metabolic syndrome, and diabetes. Fruit and veg. have components such as vitamins, phytochemicals, antioxidants, vitamins and etc which are vital for the processes of the body. So it is important to follow a diet which is rich in fruit and vegetables. But how do they relate with losing abdominal fat?

Studies have shown that in the hunter-gatherer times (pre-historic) people ate 800 different varieties of plant foods. In recent times the Average American eats 3 servings of fruit and veg.

These are not enough to provide adequate amounts of elements naturally occurring in plants (such as vitamins, phytochemicals and antioxidants) which are essential for health.

Consumption of fruit and vegetables can help in fighting obesity and reducing body weight. What is less of a fact is what a lot of people may preach that specific fruits and vegetables will have magic powers in terms of burning fat from specific areas.

So let’s see what the actual truth is and what vegetables can do for belly fat.

Belly fat facts

Always remember that:

1. There is no such thing as spot fat burning. In simple words if you diet or exercise you can’t selectively lose weight from the place of your choice only.
2. Abdominal fat has been associated with inflammation and the risk of developing metabolic conditions, (such insulin resistance, metabolic syndrome and diabetes) along with other health conditions. In very simplified words is a cycle in which inflammation and insulin resistance can increase belly fat and vice versa.
3. 3.   Consumption of specific foods will not help you to spot burn the abdominal fat as you may have read elsewhere. However they can help with improving metabolic conditions, improve weight loss in general or help in improving general body processes, all of which can lead to increasing abdominal fat loss.
4. Finally, when you lose weight usually the first place to go is the fat from the abdomen as it is metabolically active and therefore easier to mobilise. Which means that by eating foods which increase weight loss will increase the fat you lose from your belly.

With these facts in mind you will be able to understand more about the role of vegetables in the diet. I may also help you clear some of the common misconceptions.

Vegetables that burn belly fat 

Vegetables are great for losing weight as they have high water content, low calorie density and high nutrient density. What all that means?

Studies have shown that foods such as vegetables which have high water content promote satiety when consumed in a meal. So basically you feel fuller faster and/or with less food.

Vegetables can also make you feel fuller as they can contain high amounts of fibre. Fibre has a number of health benefits but also can promote satiety when consumed. In addition to fibre fruit and vegetables can be very rich in nutrients such as vitamins, minerals and antioxidants amongst others.

Last but not least vegetables are low in calories so you can eat and eat and eat without toppling the scales over. All these elements make vegetables great for both health and weight loss and it is vital to follow a diet which is rich in fruit and vegetables.

You would think that all you have to do is drink more water with your meal. However, scientists argue that just drinking water while eating will not have the same effect as it is the water contained inside the actual food which promotes satiety.

Eat ample of colourful fruit and vegetables

A study carried out by the Tufts University in Boston looked into the effects of dietary blubbery powder in obesity. The study suggested that blubbery powder can help to decrease inflammation and insulin resistance which are common in obesity and especially in increased abdominal fat. Although they did not show any changes in body weight, however decreasing inflammation and improving insulin resistance can improve metabolic processes and can help in increasing abdominal weight loss.

In simple words consumption of colourful fruit and vegetables which contain polyphenols can have cytoprotective and anti-inflammatoryactions and can further provide metabolic benefits to combat obesity-associated pathology.

Cruciferous vegetables

‘Cruciferous vegetables’ sounds all foreign and exotic but is nothing more than the everyday cauliflower, brussels sprouts, broccoli, kale and few others. Some studies suggest that this category of vegetables contain phytochemicals such as indole-3-carbinol (I3C)   . These phytochemicals are suggested to help fight the effects environmental estrogens have in the body and for our interest in abdominal fat. For more details you can also read our article ‘Causes of belly fat and health dangers’, but in summary environmental estrogens are believed to increase storage of fat in the abdominal area.

The problem however is that many of these studies on vegetable phytochemicals have been carried out in cell level. In other words in a laboratory and there are not a lot of strong evidence on humans. What that means is, scientists are not 100% sure that this does work on the everyday person.

Moreover, vegetables such as cauliflower and broccoli also contain compounds which are goitrogenic. To explain simply, these compounds affect the works of the thyroid gland in many different ways. A lot of the ‘how’ and ‘why’ on the effects of the goitrogens, as well as how these can be eliminated, have not been fully understood by research. However, the thyroid gland is an organ which can influence metabolism and lead to body weight changes, not to mention that it is not good for health anyway.

How to lose belly fat with vegetables

1. Do eat loads of fruit and veg. Eating ample fruit and veg is vital for health and beneficial for weight loss. They do provide the body with a number of essential to the body elements such as antioxidants, vitamins, minerals, phytochemicals etc.
2. There is not one magic vegetable that will make your belly fat disappear. Fruit and vegetables can help you lose weight for many of the reasons mentioned above. Some people may support that if you eat specific vegetables will automatically lose belly fat but studies have not so far shown such a thing.
3. Losing weight will help in losing belly fat. Have a more holistic approach in terms of your abdominal fat.
4. Eat a variety of vegetables. Some vegetables are suggested to have protective against disease or chemicals properties. However, sticking to one vegetable will not provide you with the entire essential for health nutrients. In addition, overeating one vegetable or one category of vegetables in the hope that they will decrease belly fat may actually lead to other metabolic disorders.
5. Do include all the vegetables in moderation. Each vegetable has its very own benefits. Goitrogenic vegetables do have a number of other beneficial nutrients so do not exclude them from your diet. The answer here is in moderation.
6. Do eat all the colours of the rainbow. Studies have shown that colourful vegetables can have disease protective properties. They can also help in improving metabolic processes which could help to increase weight loss and abdominal fat. Coupling it with a healthy balanced diet and exercise is even more effective.
7. Follow a balanced dietary pattern which will provide all the nutrients. Let’s be realistic. Following in general a diet high in fat, high in calories, high in takeaways etc don’t think that by just eating specific vegetables will solve all your weight and health problems. Definitely do eat loads of fruit and veg. regardless of what diet you have but be realistic in your expectations.      

The Christmas period is approaching and the big rush to get ready has started. With less than a month to go the panic starts to kick in. Thanks giving just been and gone and you are still counting the food and drink casualties while you are trying to squeeze your into your outfit.

If your quest is a flat (or near enough) stomach, think both diet and exercise. With diet you will manage to lose the extra abdominal fat which has been accumulated but you will need exercise to actually increase both the weight loss and the appearance of your tummy.

Read here how you can get a flat stomach for the festive period and how you can keep it. 

5 Diet Tips for a flat stomach 

1.     Stop Dieting

Now this may sound silly. How on earth are you going to lose weight without dieting? Well how many times have you been on diet the past year alone or how many times have you said you will go on diet, and how many diets have you seen so far? If you are searching the internet for more dieting solutions obviously they previous haven’t worked.

Think of healthy eating instead of finding a diet. Aim to make small changes which they will become a lifetime habit rather than another weight loss project.

2.     Go Mediterranean

The Mediterranean dietary pattern has been consistently suggested by ‘the experts’ as one of the best diets to follow in terms of weight loss results and health outcomes. There are a number of different weight loss diets which have been based on a Mediterranean style of eating which you can choose from. Alternatively, you can just follow the basic principles of a Mediterranean diet such as, eat olive oil, eat ample fruit and veg., lower sugars and carbs etc.

Remember: Aim to establish lifestyle changes rather than just a weight loss plan. 

3.     Start Now

It may look like a bad idea to start eating healthy on the door step of a food and nibble festive period. However, eating healthy does not mean you will be depriving yourself this season. You can still enjoy what you like but in a healthier way.

If you leave it for tomorrow you will most probably end up picking a 1 week crash diet which is likely to make you suffer, not result in any significant fat loss (mainly water and sugar) and unlikely healthy. Hardly worth the torture, so motivate yourself and make that start.

4.     Cut down on liquid calories

This is probably the easiest way to cut at least 200 kcal from your day. Think how many sodas you have in one day. How many coffees or glasses of wine, or beer, or hot chocolates, milkshakes, fruit juices…the list can go on and on. You don’t have to go cold turkey and stop all your drinks through the day but you can make a plan and have so many per day.

Try to substitute some drinks with water or a green tea; both could help you lose weight and keep healthier. Why not carry a small bottle of water in your bag and if you feel thirsty you just have a sip. Have a freshly squeezed juice or a sugar free soda (not recommended to have too many sugar free drinks as some of the sweeteners used have been question for their safety).

5.     Go low carb and then enjoy that big meal

You are probably thinking that now it is the hardest time to follow a diet or make changes with all the dinner parties and/or meal commitments you have to attend. Well actually not.

Go strict low carb in the weeks/days leading to a big meal or dinner party (etc.) and then just enjoy the meal. No wise choices or diet options, low fat this or salad that; just eat whatever you want. The next day just go back to low carb until the next party.

This way you will actually be boosting your metabolism. However, you do need to be strictly low carbohydrate and low sugar in the in-between days and it may not be recommended if you have problems in controlling insulin/blood sugar.

4 Exercise Tips for a flat stomach

1.     Go Olympic

There is always that misconception that weight lifting is only for men and some exercises are only for body builders. Wrong. Resistance exercise can actually help you lose more weight than aerobic exercise alone as it used to be preached in the old days. In addition, functional exercises which provide full body (or close enough) work out can be better than just stationary weight lifting alone.

To bust one more myth, weight lifting does not necessarily translate to big muscles as some women tend to fear. What does going Olympic mean is try to do some Olympic lifts and functional exercises and you are more likely to get that flat stomach than doing 100 crunches alone. Below are some exercises for those who want to give it a go. These are for an example for beginners, men and women.

Dead lift: Works a number of muscles in the body directly or for stabilisation, including those in the abdomen, back and legs. There can be a few variations in performing the dead lift. Bellow is the classic style.

This is really a very interesting question: Can you really lose belly fat with green tea? If you are researching for ways to lose belly fat then it is certain that you came across this question a number of times. Also if you have read articles on the Internet from web sites that sell or promote green tea products then most probably they told you that green tea is one of the best ways to lose belly fat. Well, the truth is somewhere in between. Read on to find out if green tea can help you lose weight and belly fat.

A brief history about Green Tea

Green tea has been the traditional drink for many Asia countries including India, Japan and of course China. It contains large amounts of antioxidants (polyphenols) that can fight free radicals (can damage the cells and create a number of health problems including cancer).

For many years Green Tea was used by Chinese for medication purposes and in the last decade scientists around the World investigated the possible benefits of Green tea for treating various health conditions including obesity. These studies showed that green tea can be useful for fighting or preventing atherosclerosis, high cholesterol, cancer and diabetes.

Green Tea for Weight loss

Green tea can certainly aid weight and fat loss but not to the degree presented by many web sites or product promoters. The effectiveness of green tea for losing weight has been identified through various clinical studies but cannot generate real results if not combined with traditional weight loss methods i.e. diet and exercise. The facts about the effectiveness of green tea and weight loss are:

• Green Tea is possible to increase your metabolism if consumed daily (2-3 cups per day).
• It can help control your weight and fat levels but not your appetite.
• Green tea will not help you get rid of belly fat but it will help you gain less weight and less fat.
• Green tea should not replace diet and exercise but can be used as a complementary method to assist your weight loss efforts.
• Most clinical studies to date (November 2011) regarding the effectiveness of green tea for fat loss were done on mice and not on humans. Other studies carried out by research organizations on humans showed that regular consumption of green tea paired with regular exercise can generate better results than exercise alone. These studies were conducted by Japanese and Chinese scientists.
• Experts suggest to drink your green tea hot (and not cold) as this shows down calorie intake and gives you a better taste.
• The energy you get from regular intake of green tea can help you exercise longer and thus lose more calories.

To sum up, green tea is not a magical product. By drinking green tea alone you will not lose your belly fat or weight. To make the most of green tea you have to drink it regularly (2-3 cups per day) and never forget that the most effective way to lose belly fat is through balanced diet and regular exercise.

Oh, the happiness of ‘pitter patter of tiny feet’ around the house. During the 9 months of pregnancy you may have made allowances in your diet for those cravings, or an extra this and that which you wanted at the time. Post pregnancy a lot of women rush straight away into trying to lose those extra pounds gained, especially in the belly area.

How and when you chose to lose weight post pregnancy is important as it can affect both the health of the mother and the health of the baby. So how can you go about it? Read on to find out.

Pregnancy weight and Belly fat
Belly fat, Water retention or just unconditioned muscles?
Breast feeding
A healthy balanced diet v a radical regime
10 Tips to lose belly fat after pregnancy

Pregnancy weight and belly fat

It is part of the pregnancy process that the body will store extra fat around the hip and abdominal areas. It will do so as the mother will need extra energy during the pregnancy and for lactation and other processes. According to research an average woman of 65kg will gain up to 12.5kg during the full term of pregnancy. That is not all fat however. It also includes water retention, the placenta, the baby’s weight (usually an estimated 3.5kg).

Therefore, post-pregnancy the weight you have left is not all extra fat which you have accumulated. Before starting any diet have an idea of how much extra weight you have gained. Your doctor probably would have given you some guidance through the 9 months on how your weight gain is getting on and if you have exceeded the expected mark.

Belly fat, water retention or just unconditioned muscles?

Well think to yourself, is your post pregnancy belly all about fat or is it other matters going on? As mentioned above a considerable amount of water retention takes place during pregnancy and also your body has gone through major hormonal changes during and after pregnancy; some of which will take its course to sort itself out. Allow some time for your body to recover before you start a weight loss regime or placing any extra strain to your body. This is also important for your health. It is a big deal for your body the whole thing and it does need that time to recover and get back to pre pregnancy mode. Some people advise to allow for 6 weeks before starting weight loss and exercise. I will also add to that listen to your body and allow as much time as you feel you need to and listen to your doctor most importantly. The medical professional who has and/or will be following your progress will be the most qualified to advise you on your health. If your doctor doesn’t think your body can cope then you should listen to that.

In addition, to water retention and hormonal changes think that your muscles may have been stretched and been unconditioned through those 9 months. What may be spilling out of the top of your trousers could just be a matter of firming those muscles up again.

Breast feeding

During lactation and breastfeeding the energy demands of the mother increase. The body does need energy to produce and deliver the milk. Undoubtedly not all women will breast feed however if you do there may be a possibility that you will lose a lot of the pregnancy weight easier. Although studies have shown controversial results on the matter, in general it is believed that women who breast feed will tend to lose the weight they gained during pregnancy.

One theory is that the breast milk does contain a large amount of fat most of which comes from the mother. In that 1^st the quality of the mother’s diet will affect the quality of the milk and 2^nd the mother will be mobilising some of this fat from her own reserves. Also as the energy demands of breast feeding are high then the mother will be using more calories than pre-pregnancy.

For example, it is suggested that an average woman who breast feeds will need around 568 kcal per day (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). These energy requirements will be different from person to person and at different points postpartum.

Therefore, daily energy intake for women who breast feed will be different from those who don’t. The chosen diet should take into account those extra energy requirements. Another thing to consider is the physical demands of looking after a newborn. These will add up extra energy used.

A healthy balanced diet v a radical regime

Ok so you saw in the magazine the photo of the latest celebrity who has gone back to shape just 6 weeks postpartum. She professes for that radical, low calorie or some other sort of diet and you think if she can do it then I can as well. Well I would say don’t do it. Think that those celebrities do have a team of experts, such as nutritionist, cooks, personal trainers, nannies, and photo specialist who airbrush the photos. Not to mention as Gwyneth Paltrow suggested to one of her interviews, the first signs of osteoporosis.

What you need to consider…

1. If you are breast feeding the quality of the breast milk will reflect the quality of your diet. You do need a large amount of nutrients for that milk so if your diet is lacking of nutrients then you will be in danger of depleting your body of vital nutrients, such as vitamins, iron, calcium etc.

2. Your body needs time to recover in both nutritional aspects and physiological aspects.

3. During the first few weeks you will have the effects of the hormones oxytocin and prolactin which have a relaxing effect. Some studies suggest that too vigorous exercise too soon after child birth may lead to injuries.

4. Pregnancy and child birth are major matters for your body. A number of physiological, body shape and hormonal changes take place. It may not be realistic to expect to get back to your pre pregnancy weight and shape.

It is always best to follow a healthy balanced diet which will provide you with all the nutrients you need and will promote healthy outcomes for both yourself and your baby. A Mediterranean style diet may be a good choice to start from.

Below are some tips summarised to help you with your post pregnancy weight tummy loss.

    Tip1.    Plan ahead.

 Ideally the best way is to start planning during pregnancy. Watch your weight and try to gain only the weight which is expected to be gained during pregnancy. Follow a healthy balanced diet such as a modified Mediterranean dietary pattern which will provide all the necessary nutrients and will promote positive health outcomes. The less weight you gain during pregnancy (apart from the weight which is part of the pregnancy) the easier will be to get back into shape.

     Tip2.    Don’t just concentrate on losing belly fat.

By losing weight you will lose belly fat. As mentioned there are major hormonal changes taking place in your body and the weight you may have accumulated in your belly could be part of those hormonal changes. In general belly fat is metabolically active and is easier to mobilise.

     Tip3.    Breast feed.

Breast feeding has a number of benefits for the baby and the mother. An additional bonus is that it may aid in losing those extra pounds and fat reserves.

•  As mentioned above the average energy requirements per day for breastfeeding are 568 kcal (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). What that means is that your body will need an extra 568kcal per day.
• At average women need approximately 1500 – 2000kcal per day. During breast feeding you will need to add an extra 568kcal per day.
• By only consuming an extra 413 kcal per day (instead of the 568kcal) you would be allowing for a weight loss of 0.5kg per month. In general it is not recommended to aim losing large amounts of weight during the first months of the pregnancy.
• Above all show priority to your health and your baby’s health and only reduce your calorie intake if safe and possible. It is important to consult a medical professional first. There may be other reasons which could inhibit following any weight loss regimes.

Be aware that breastfeeding may not be possible for some people. This could be due to certain health conditions, or physiological problems etc. Do not place extra physical or psychological strain to breastfeed if it is not feasible for you.

    Tip4.    Follow a healthy balanced diet.

Ok I probably said that 100 times already. Apart from aiming for weight loss watching what you can have important health benefits as well. During pregnancy women tend to develop a form of insulin resistance. Although it is part of the physiological changes if overweight, or have pre-existing metabolic complaints or overloading your body with sugars etc could lead in developing diabetes and other conditions.

Balanced healthy diets such as a Mediterranean style diet can help in improving insulin sensitivity. Such diets are rich in fruit and vegetables, wholegrain carbohydrates, and protein. Improving insulin sensitivity can also improve abdominal fat mobilisation. See Also: best foods for losing belly fat

    Tip5.    De-stress

Pregnancy, child birth and a new born baby can all be very stressful. Try to rest and de-stress. Stress can lead to weight gain in many ways and has been connected with increasing abdominal fat. Have a bath, listen to some music or take a walk. Take a few minutes every day for ‘you’ to relax and de-stress. Apart from the weight loss benefits it will do miracles for your mental health. Needless to say don’t add extra stress with killing yourself to lose weight.

    Tip6.    Sleep well.

Caring for a new borne can have detrimental effects to your sleep. Sleep deprivation as well as low quality sleep and/or broken sleep can lead to weight gain or slow down weight loss. Easier said than done however try to get as much rest and sleep as possible through the day.

    Tip7.    Show off your baby with a walk to the shops

What a better way to get some exercise than taking a light walk to the local shops or the park. Take your pram and show your baby to the world and enjoy the fresh air and sunshine (weather permitting).

    Tip8.    Pelvic floor and abdominal exercises.

Contracting the pelvic floor and abdominal muscles can be a light exercise which you can do at any point through the day. You will not burn loads of calories by practising these exercises but it will help to condition those muscles which have taken a battering through your pregnancy. You can practice by just contracting either your pelvic floor or your tummy muscles for the count of 10 and realise and repeat again. You can practice when you watch tv or having a bath, or driving.

Always consult a medical professional if you had a caesarean as they may not be appropriate. In addition do not try to spend all day in a constant muscle contraction as this is not good for your muscles and could affect your back as well.

    Tip9.    Follow light exercise.

As mentioned earlier, do not aim to follow strenuous, vigorous and intense exercise as it could be placing too much stress and strain to your body and could lead to injuries. Exercise will help in getting your muscles back to form and will help in losing weight.

An easy exercise solution would be to just simple do the house work or push the pram to the park (you will discover prams are heavier than they look). Always consult your doctor before taking on any exercise especially if you had a caesarean. Alternatively there are a number of exercise classes for post-pregnancy such as water exercises, mother and baby clubs which can offer specialised training and exercise.   

They may also be a place where you can socialise with other mothers and exchange ideas and tips or just have a little break from baby care.

With time you can increase intensity of exercise as your body recovers and you feel stronger. If you still find it hard to get you belly in shape then maybe do some more full body work outs. Muscles in the abdominal area could stretch through a pregnancy and/or caesarean and often can get damaged. It is not always possible to get them back to the pre pregnancy condition but by consulting your doctor and a fitness professional they can give you a better idea of your tummy condition.

 Tip10.  Drink plenty of water.

A lot of the remaining weight could be all the water retention from pregnancy. Drink plenty of fluids and especially water. This can help with the water retention. Also do walk and move around as this will help with blood circulation. Not strenuous however.

You can also read:

Why do women have belly fat?
How to lose belly fat for women

A new diet has arrived in the weight loss world. It is written by H. Hagikalfa and reviewed by Dr. A. Slee. In a market saturated with weight loss diets, can’t help wondering if adding one more it is just too much. You will find diets in every corner you look; magazines, books, internet sites, eBooks, and television they all have to offer a weight loss regime which is guaranteed to change your life forever.

So what does the ‘Combination Diet’ has to offer that other diets haven’t done so far?

The details

According to the authors, the Combination diet is designed to provide dieters with flexibility, by choosing what they want to eat and when they want to eat it.  How? I guess you can say it is a little bit of a mix and match style. The diet includes tables with food choices for main meals and for additionals. Dieters can choose any foods from the main tables and combine them with any foods from the additional tables as they please.

The idea is that dieters will be following a range of calories depending on how much weight they want to lose. They can then make their food choices and eat within that range of calories.

Does it work?

As a first view it can appear fiddly and confusing. What do I eat with what, calorie counting, how many calories I follow…etc. The authors do provide a detailed user’s guide which explains how to work the diet step by step. Put aside all complicated thinking in its bases is quite simple. You have the food tables and you can mix and match as you please.

In addition, it does provide some flexibility in respect of calories so dieters do not have to be playing around with grams of food to match the exact calorie target every day.

Moreover, it appears to be quite hard to over eat in calories as most of the choices have quite a low calorific content so unless you eat the entire menu at once you should be fine.

The deal

The Combination Diet is actually sold as a package of a bigger deal. What you get is access to a number of services such as calorie counter, food journals and experts’ advice. Money for value seems to be good as part of a package which would either wise cost a lot more than the £19.99 price of the deal. The question to be asked is how user friendly these services are and if services will be updated through time.

The book itself also contains a section for practical weight loss tips and an exercise section which is mainly focused in improving abdominal fitness. Although the tips section is not very big it has some valued points which can be used in everyday practice.

Scientific basis

The authors have included a list of references upon which the diet and the book contents have been based. The diet regime is designed upon the Mediterranean dietary pattern. A number of studies do support that The Mediterranean style of diet, can have a number of health benefits and can lead to weight loss.

It must be noted that what is the ‘Mediterranean diet’ is very hard to define as it includes around 18 countries and their different dietary styles. Some of the main elements considered beneficial and part of the ‘Mediterranean’ dietary pattern is olive oil, ample amounts of plant derived foods (i.e vegetables, nuts), and omega 3s (fish oils). The Combination diet seems to include majority of the ‘Mediterranean diet’ elements and to provide a balance of nutrients for the period it is aimed to be followed for (2 weeks).

In summary Pros and Cons

 Overall outcome…

Well it will not suit everybody but that goes with everything in this world. It is a good solution for those who can’t follow rigid diets and like some flexibility. That flexibility could feel as if you are not on diet at all as it doesn’t really restrict too many foods apart from takeaways, burgers, chips, cakes etc. Well it is a diet after all, for losing weight, so can’t ask too much.

It is not for those who want to lose a lot of weight as it is not meant for a long period although it can be followed for longer if wished and it does include tips on how to continue a healthy diet. In addition, it is not meant for those who want to lose 100lbs in a week.

However, it seems to be a good start for healthy weight loss and lifestyle change and it is part of a good package deal which includes just about everything you may need to lose weight. I guess if you are looking for a healthy multifaceted solution to weight loss and abdominal fat then it is worth trying the Combination Diet.

If you want to ask any questions about The Combination Diet, post your comment below and our experts will reply to the questions.

So far, we have explained in detail how to lose belly fat but today we are going to analyse how to lose thigh fat. Losing thigh fat is indeed a challenge but we are here to help. Find out which diet is best for reducing thigh fat and which exercises can generate the best results if you want to get skinny legs fast.

How to lose thigh fat – Introduction

You may have heard quite a lot of times the saying that ‘men are from Mars and women are from Venus’.  In some aspects of weight gain this saying rings truth. The different ‘sex’ hormones can be responsible for the fact that men and women tend to deposit fat easier in different regions of the body. The area of the thighs is one of them as women have the tendency to store fat in the region of the thighs easier and men in the abdominal region.

These biological differences serve a purpose in nature and have been in some way vital for the human species through time. However, nature did not have America’s next supermodel or the western society, calorie rich diets in mind when evolution was taking place and for some women can be a nightmare.

So what can you do to lose fat from your thighs? To be perfectly honest here there is not a magic solution for losing fat from the region of the thighs. However, there are ways to maximize your weight loss and we have looked into some of them in this article.

Losing thigh fat with the correct diet

Following a weight loss regime will help in reducing your weight and fat from all over the body, including your thighs. There is not such a thing a specific diet which will concentrate on the one specific area and spot fat reduction is a myth. Well I would rather say that there is no scientific evidence to say that it happens. Therefore, when you are on a weight loss program your body will break down fat from all of your body.

You may have seen diets which concentrate on abdominal fat, however, that don’t mean that your body will selectively lose weight only from the abdomen. There can be other factors which can increase fat deposition in the abdomen and a ‘good’ diet would improve some of these factors.

But let’s go back to the scope of this article which is how to lose thigh fat.So what is a correct diet? It is a balanced healthy diet which will improve fat metabolism in general.

Why the type of the diet is important?

If you consume less calories than you use you will lose weight; Yes? Yes that is in part true. However, when you lose weight you don’t lose only fat.  You do lose glycogen (sugar stores), water and protein as well as fat.  Some types of diets will help in improving the body’s metabolic processes which can translate in your body burning fat as fuel more efficiently, and in addition can be more beneficial for health. Fat stored in your thighs is less metabolically active, in contrast to the abdominal fat, and can be more persistent. The better your body uses fat as a fuel the more fat you will lose.

! Always remember that weight loss does not translate to fat loss only. 

Long term diets

I am not a supporter of quick 1 week diets anyway. You can lose some weight on those weight loss regimes but to be honest you lose a lot of water and glycogen rather than measurable significant amount of fat. Now think about it if you want to get rid of persistent fat sitting on your thighs would a quick diet work? The answer is probably not. Opt for a diet which is longer in term.

Diet examples

Studies support that the Mediterranean style diets have positive outcomes for both weight loss and health. Moreover, diets which are lower on carbohydrates and higher on protein are considered good in improving fat metabolism. Such diet examples are the zone diet, the New Atkins diet and the Ducan diet. Always choose the weight loss regime which suits your individual preferences and lifestyle. You can also look at foods that burn belly fat to help you make up your mind.

I don’t need to lose weight; my only issue is the thighs

As I mentioned above, following a healthy balanced diet which will help you improve fat metabolism could be your best bet. You don’t necessarily need to concentrate in losing tones of weight but look into increasing the amount of fat you use as a fuel in place of other fuels such as sugar. Such diet should still provide you with adequate calories, and nutrients that your body needs.

Moreover, your somatotype (in simple words your body shape) does play a role. There a few different formal and informal categorisations of body types and shapes, but in simple words if your shape is ‘bottom heavy’ you have the tendency to store more fat in your thighs, bottom etc. Well you cannot change your body type but you can keep your weight and fitness in a level which will stop your thighs going out of control.

Some tips I have mentioned in previous articles to help you increase fat metabolism are:

1. Delay having breakfast. The body uses more fat in the morning after an overnight fast and when blood sugars are low. Delaying breakfast can help you increase the amount of fat you burn as a fuel.
2. Have times of fasting and feeding. Basically all it means is don’t skip meals however, avoid eating a lot of little meals all the time. This can help the body to use all the different fuel systems and it uses fat and sugars as fuels (amongst others).
3. Cut down on sugars. The body loves using sugar as fuel as it is quite easy to use. The more sugar you consume the more the body depends on using sugar and it finds it harder to mobilise the fat reserves.
4. Drink green tea. Some studies have shown that green tea can help in increasing weight loss. This doesn’t mean that only drinking green tea will make miracles. It is in addition to a weight loss regime, or if you are just following a healthy balanced diet everyday and are in an adequate for your needs calorie range.
5. Drink coffee. Similarly with green tea, coffee is considered to help in increasing the fat you mobilise as fuel. However, do not over consume coffee as it can have negative effects in your nervous system.

 How to lose thigh fat with exercise

Apart from following an adequate diet, in order to lose thigh fat fast you should consider taking on some exercise. Again spot fat burning doesn’t really work; however exercise can have 2 effects regarding your thigh fat.

First: It can increase the fat you burn and can help with any weight loss results. With exercise you use calories during the actual exercise and during recovery. After a bout of exercise the body uses calories in order to repair and build the muscles, replenish its stores etc. As you build your muscles in time you increase your resting metabolic rate. The more muscle mass you have the higher your metabolic rate which means that the more calories you use even when you don’t do anything.

Second: By exercising the area of your thighs, it may not act as burning the fat from that area only but it can help in improving the appearance. As the muscle fitness and mass increases the area will look firmer and it will stop things going south.

Not to forget that exercise is good for your health. It is always recommended to try and exercise at least 4 times a week for any gains, however, I do support that any physical activity is better than no physical activity. Just be aware that the results you will get will depend on how much you put in.

! Always consult the appropriate medical and fitness professionals before taking on exercise.

It is always recommended to follow a full body work out however, bellow are a few exercises as an example.

Tip: For maximising fat burning perform resistance exercises first and aerobic exercises last.

Always start a work out with warming up to avoid injuries. It is best to do a few minutes full body warm up, but if time is limited make sure at least you mobilise and warm the muscle groups and joints you intend to use.

Sample exercises to lose thigh fat

Back leg extension (standing): Standing up hold on to the back of a chair with both hands. Keep legs hip width apart and the knees soft. Push the right leg backwards and raise it as far as it is comfortable without having to lean forward. Keep your back straight but allow for your back to arch as you raise your leg. Keep the exercise slow and controlled. Bring the leg back to the ground. Repeat with the left. (Repeat x 4 on each leg)

Start with using your own body weight and resistance. You can increase resistance by adding ankle weights.

Isometric squats (With or without gym ball): Stand against a wall. Make sure your back and shoulders are straight against the wall. Keep feet hip width apart and place them slightly forward with heels on the ground. Lower yourself to the floor by bending the knees to 90⁰ angle (until your upper legs are parallel to the floor. Shuffle your legs as you lower to the point you feel comfortable and balanced. Hold for the count of 10 and slowly straighten back up. You can perform the exercise by placing a gym ball at your back between yourself and the wall.  (Repeat 4 times).

! If you are carrying too much weight squats can place a lot of strain in the knee joints and can result in injuries. Try performing the exercise by lowering only slightly (i.e. 10%) and build the fitness of your muscles. Increase the depth in time or if in any discomfort best avoid the exercise. 

One leg circles (side lying): Lay on the floor on one side. Place arm straight under the head and the other across at the front to keep balance. Keep both legs one on top of the other straight. You can bend the leg on the knee closer to the floor slightly for balance. Make sure your body is on a straight line and you do not deviate forward or backwards. Lift the top leg a few inches. Start rotating leg as if you were writing a small circle in the air clockwise for the count of 5. Lower and rest for 30 sec. Repeat 4 times and then do the same exercise with the circles going anticlockwise. Repeat the exercise by laying on the other side, with the other leg in the same fashion. Perform the exercise slow and control. If you find it too hard you can do fewer repetitions.

The Bridge: Lying on the floor supine (preferably use a mat) place your hands on your side and shoulders straight. Bend your knees 90⁰ with the feet flat on the floor, and legs hip width apart.  Contract your abdominal muscles (see tips) Tilt your pelvis upwards slowly as you start lifting your back off the floor to form a bridge. Lift as far as comfortable. If you start losing you position you have lifted too far. Hold for the count of five and lower your body back to the ground (release abdominal muscle contraction). Repeat x 4.

Tip: You can practice prior to exercise how to contract your abdominal muscles. Imagine that there is string that goes through your tummy. Contact your tummy as if you were pulling the string and bringing your tummy in. Pull in as far as you can and then start releasing slowly until you find the point you feel most comfortable.

! Remember to keep breathing.

Tip: When you lift your back imagine as if you are peeling your spine off the floor vertebra by vertebra slowly until you reach the height which is within your comfort. To lower imagine as if you are placing your spine back on the floor vertebra by vertebra again. Keep the exercise slow and controlled.  

Cycling (Static or outdoor): Cycling is a good aerobic exercise which does not work only the muscles of your lower body. Why not cycle to work or the shops, or take the family and/or friends out for a fun ride. Exercising does not have to be a separate commodity but it can be part of the everyday lifestyle and activities.

Swimming: Plain old swimming in the pool or for the lucky ones in the sea. Swimming is a good all over body aerobic exercise. In the water body weight decreases and is especially good if you are carrying a lot of body weight as it decreases the strain from your joints during exercise. You do not have to achieve 40 lengths from the word ‘go’. You can build on it slowly or even just walk up and down the pool for a start until you feel more able and fit.

Why not try performing some exercises in the water or join a water exercise class?

The above are only suggestions on how to lose thigh fat with exercise. You should always consult the appropriate medical and/or fitness professional before taking on any exercise especially if there are health issues and/or concerns. A fitness professional should be able to ensure that you are performing exercises correctly and in your own lever of ability which will minimise the risk of injuries.  

Is it really possible to trim your tummy fat without exercise? Exercising is beneficial for most of people. Not only is good for health and weight loss but it also has added beauty benefits. You look fit, trim, everything tends to stay in place and where is meant to be, not to mention that clothes do look good on. Let’s face it though, exercise is not for everybody. Call it luck of time, call it ‘I don’t like it’ or demanding lifestyle, well is not feasible for everybody.

So what can you to get your waistline back in control which does not involve exercise? How can you lose belly fat without spending endless hours in the gym? Read on to find out.

1. Diet

No 1 after exercise is diet. If you are putting on weight it usually indicates that you have eaten one too many. Even if you follow a healthy diet, overconsumption of calories will lead to putting on weight. If you lose weight you will lose belly fat and it usually tends to be the first to go.

Always ensure that any weight gain or increased belly fat is not due to any medical/health reasons. In addition always consult a medical professional before making changes to your diet.

Which is the best diet to lose belly fat? The one diet which suits your individual needs, it is healthy and balanced. Usually diets based on moderate macronutrient intake (moderate protein, fat and carbs) are the best recommended. Personally I am a supporter of Mediterranean style diets, as they tend to provide a variety of nutrients, they can be rich in essential fats (such as omega fats) and research indicates that such diets can be beneficial to health.

2. Cut down on sugars

If you are following a healthy balanced diet for weight loss you are most probably on the way of low sugars. Why cutting down sugars is important? Apart from the calorific value they usually carry, which is quite high, sugars can lead to negative health effects.

Belly fat has been linked with increasing the risk of developing conditions such as insulin resistance, metabolic syndrome and diabetes. On the other hand such conditions can lead to increased belly fat. By decreasing sugar intake you can aid in improving conditions such as insulin resistance which in turn can aid in losing belly fat. It is a matter which is a little bit interrelated and slightly more complicated but is beyond the scope of this article to analyse it in detail.

Be aware that sugar is not just the white or brown powder you add to your coffee. Pastries, pasta, bread etc. are all sugars, or as most commonly referred to, simple carbohydrates.

3.  Cut down on foods which make you bloated

If your tummy refuses to fit in the jeans, it may not just be because you have put on weight but could be due to bloating. In general sugars and simple carbohydrates such as white bread, pasta, pastries etc are all guilty of making you bloat which is one more reason to cut down on them. Some nutritionist / dieticians support the theory that complex carbohydrates tend to be better as they are broken down slower (to put it in simple words). However, if your diet is mainly based on carbohydrates, you may benefit from cutting down on them either way.

In addition, consuming too much fibre, grains and legumes can have the same effect. Fibre can have health benefits and is always recommended to be included in everyday diet. However, consumption of large amounts of fibre can lead to gastrointestinal complaints and bloating. The magic word I like to usually use is ‘in moderation’. Fibre is found in vegetables and some fruits as well as grains. Consuming a combination of all foods without going overboard with one or the other should be enough to provide substantial amounts of the nutrients you need and keep any complaints at bay.

If you do suffer from increased bloating and regular gastrointestinal complaints it is always recommended to consult a medical professional. Conditions such as Irritable Bowel Syndrome (IBS), and food intolerances, could be the cause. The appropriate medical professional should be able to advise you on diet and treatments.

4. Cut down on stress and stay happy

Ok I agree that this is easier said than done. I must say that I find nothing more irritable than being stressed and people telling me to relax. However, according to research both stress and depression could have a role to play in the expanding waistlines.

Studies indicate that stress hormones increase appetite for sweet and high calorie foods as well as increasing capacity to store any excess calories. In other words not only it makes you want to eat fatty foods it helps in turning it into fat. Moreover, stress hormones combined with increased levels of insulin are indicated to increase abdominal fat.

With depression the processes may be a little bit more complicated. However, studies similarly show that there is a link between depression and increase in abdominal fat.

Avoiding every stressful situation we all know can be mission impossible especially if you juggling work, family, kids, global recession, hurricanes, and everyday life. Why not try distressing with having some ‘me’ time and maybe have a nice bath or book a massage. If that is hard to do, you can have a glass of wine or practice some breathing techniques which aim to alleviate stress. Alternatively you can go for a walk in fresh air or do some therapeutic journalism.

5. Improve your posture.

Do you remember when your mum used to tell you night and day to stand straight, stop slouching and keep your shoulders back? I do sometimes wonder if anybody did actually did listen to all that… Well slouching will not make you put on weight on your belly as such and if you do stand straight will not make you lose weight as such either. What it will do is actually improve the look of your belly and will help to condition your muscles a bit. Slouching can make your belly look bigger than it is along with all the not good effects on your back, chest etc.

Why not try it and you may see that you may have stopped some of those aches and pains on your back.

6. Liposuction

I will include it but in general I would not recommend any surgical procedures for the purpose of weight loss. Liposuction can be found with a number of different names and can be done with a number of different techniques. In its essence it is the removal of fat deposits from specific areas of the body via a surgical procedure. Depending on the area and/or the amount of fat to be removed the procedure can be performed under general or local anaesthetic.

As with every surgical procedure it carries dangers and it should not be taken lightly. Infections, blood clots, severe bruising and deformations are some of the complications that can take place. The more fat is removed and the less experienced the surgeon is, the more dangers the procedure can carry.

Moreover, unless you remove what makes the fat to be stored it will be back. Is it your diet, your lifestyle, stress lack of physical activity what expands your dress size? Well if it stays the same it will only have the same effect.

7. Tummy tuck

As with liposuction it is a surgical procedure and it carries a number of dangers. Although it is a way to trim your tummy without exercise, I would not recommend it.

Tummy tuck (or abdominoplasty) usually includes carrying out liposuction to remove the excess fat and also removing sections of the skin. As with any major surgery it can put increased strain in the body and it can have fatal results. It can also carry risks of infection, blood clots, scarring and deformations.

In some cases tummy tuck may be necessary or beneficial such as after major weight loss. It is often the case that the skin has lost its elasticity and there are folds of skin left on the body. Apart from beauty purposes the skin folds may be removed for health reasons as well.

Always consult the appropriate medical professional before making any changes to your diet and especially if considering any surgical conditions. In which case do make sure that it is your last option and the benefits do outweigh the risks.

Overeating

A simple and straight forward reason for belly fat is just too much food. People consume more calories than they burn and the rest is stored as fat. Over a long period of time they put on weight and become overweight and obese. There are factors such as gender, body type and genetics which will affect the tendency of the body of storing more fat in some parts than others. However, when passing the stage of carrying a few extra pounds, (in general) fat will be stored everywhere. There are no catches here, only the well-known old fashion “too much food too little exercise”.

Solution Bubble

For the old fashion cause there is an old fashion solution. Healthier diet, decrease calorie intake and increase exercise/activity.

Hormones and gender differences

Hormonal imbalances, conditions such as polycystic ovary syndrome (PCOS) and menopause can influence weight gain and also the area in which the body will store fat. For example women during and after menopause tend to store fat in the abdominal area easier. This is mainly due to the hormone changes women undergo during menopause, such as the decrease in estrogens. It must be noted that hormonal imbalances are not exclusive to women, and men can be affected as well.You may have heard the ‘men are from Mars and women are from Venus’ saying. Well is not just an excuse to blame fat distribution on sex differences. Men and women do have differences in the ‘sex’ (steroid) hormones. In simplified terms women have higher levels of oestrogens and progesterone hormones and men have higher levels of androgens such as progesterone hormones. These differences translate into women having the tendency to store more fat around the hip area and men in the abdominal (belly) area.

Solution bubble

Being a man or a woman will not make you put on weight. Excess calorie intake and lack of exercise will (unless you do have hormonal imbalances and/or health conditions).

If you do suffer from any conditions which affect your hormones consult your doctor who can give you options for treatment. In addition, the doctor can advise you for condition specific diets.

Environmental pollutants and estrogens

It has long been established by science that environmental pollutants/chemicals can have disruptive effects in the body’s processes. In the past decade much attention has been given in the effects specific chemicals have in human metabolism and more specific in influencing weight gain and obesity. The ‘Obesogen Theory’ supports that exposure to chemicals which can disrupt the endocrine system (hormonal, metabolic etc), especially during development, can program the development of obesity and other

Solution bubble

Ok so you can’t move to Mars for a pollutant free environment… However, you most definitely you can avoid using to many plastics, or remove food from plastic packaging before placing in the microwave.

In addition, avoid too many soy products and drinking too much beer.

One such chemical believed to influence weight gain and belly fat is the environmental estrogens. In the body estrogen is a ‘sex’ hormone. In very simple words the environmental chemicals tend to mimic the effects of the hormone when in the body. Studies have shown that there is a strong link between consumption of environmental estrogens and weight gain, with more specific increasing fat storage in the abdominal (belly) area. Men seem to be more affected than women. Environmental estrogens can be found in plastics (food containers, bottles etc and can pass in food) and also in some foods such soy products (i.e. phytoestrogens in foods such as tofu, soy milk etc).conditions such as type 2 diabetes. Although, the exact mechanisms of how this happens are not fully understood, it is however accepted that environmental chemicals do influence how and in which areas people gain weight.

Alcohol

There are a number of theories related to alcohol and belly fat. One of the theories relates to the estrogen content of drinks such as beer (see above). Another theory suggests that alcohol influences liver metabolism which leads to storing fat in the abdominal area (belly). However, the exact mechanisms are not fully understood and some research evidence is not as strong.

A more simplified connection is that alcohol does contain high amount of calories. Well a few drinks can accumulate a few extra calories which add up to putting on weight. In addition, it is suggested that alcohol increases appetite and food intake. A few drinks coupled with a calorific takeaway the result: belly fat.

Diseases and conditions

There are certain diseases and conditions which affect metabolism. An example is AIDS; the disease has been correlated with dysregulation of lipid metabolism and increased abdominal fat. With any health complaints, conditions/ diseases a medical professional should be consulted about such issues.

Medication

Another factor which can lead to increased belly fat is medication. There are numerous drugs which can affect metabolism and weight gain. One such example is antidepressants and antipsychotic drugs. Abdominal weight gain could be one of the adverse effects of taking a specific medicine and it may not affect everyone.

Dangers of belly fat

Dangers of belly fat are mainly associated with visceral fat; the kind which is stored deep in the abdominal cavity and in the organs. Visceral fat is considered to be metabolically active and an endocrine organ which means that it produces hormones which are involved in energy metabolism and appetite regulation.

The visceral kind of belly fat has been associated with a number of conditions and diseases. Some examples are increased risk for ’metabolic syndrome’ insulin resistance and type 2 diabetes. The list goes on and on and can include increased risk for cardiovascular disease, liver disease, inflammation, cholesterol, dyslipidemia, and so on, and in general with the metabolic complications of obesity.

It must be noted that you don’t need to be obese to have a high risk of developing any of the above conditions/diseases. Being relatively slim but with a belly can still have the same effect. In additions, visceral fat is the one which you can’t see, and is easy to ignore.

What can you do? Well what about the old classic solution. A healthy diet coupled with increasing physical activity?

Always consult a medical professional if you have any health complaints or concerns and/or before you change your diet or exercise

What is really the best way to lose belly fat for men and is it different from what women should do? Until now most of the tips we explained in our web site outline how women can lose belly fat. This is because women have more reasons than men to get rid of the belly; may it be aesthetics, self-confidence or just the mere fact that stomach fat is not a woman’s thing but mainly a men’s ‘privilege’. This of course does not mean that men should not care about their appearance and even more about the bulging belly. In this article we are going to examine which is the best way to lose belly fat for men in a natural and healthy way.

Belly fat for men is dangerous

The most important reason why men should care about their belly size is because it is dangerous. It is a signal that something is wrong with your body’s chemistry and a warning to take immediate action. The presence of excess abdominal fat may lead to cardiovascular diseases, liver problems and malfunction of a number of body organs. The situation gets worse as you grow older since you can expect to have problems with your joints, knees and back. You may be joking with your friends about ‘your full of beer’ belly but belly fat is classified as the most dangerous form of obesity and should be eliminated.

Best method to trim your belly

Now that you are convinced that belly fat is not only good for your image but it is also dangerous let’s see what you can do.

First you should understand how the belly fat is formed. For sure it does not happen overnight and it is not the outcome of last night’s beer. It is the result of sedentary lifestyle and bad diet. Men that have stomach fat are those that do not exercise, those that perform light activity jobs (clerical jobs, drivers) and those that drink huge amounts of soft drinks, alcoholic drinks and fatty food. Unfortunately the majority of men fall into this category and that’s why according to research men have higher percentage of belly fat than women.

So, it is clear now that the process to lose your belly fat will take time and will require you to change some of your existing habits. The truth is that you need to do 2 major things: change your diet and introduce exercise and physical activity into your daily routine.

Diet that can help you lose belly fat

Many people are afraid to hear the word ‘diet’. They have the misconception that by dieting you are not allowed to eat the things you want and you will end up having a miserable life. This is far from truth. By dieting to lose belly fat we simply mean following a balanced diet without exaggerations. You need to minimize the consumption of fatty foods from your diet and replace them with more natural foods. For example fried potatoes, burgers, sausages, sugar soft drinks, full fat dairy products and alcoholic drinks should be taken in moderation. You are not expected to completely eliminate those from your diet from the first day but you need to start consuming less of these foods and more fruits, vegetables, fish, water and low fat products. Your goal is to gradually create a balance on your food items so that you eat 40% carbohydrates, 40% protein and 30% fat. It is not that difficult to follow this diet pattern especially when your health is at risk. It is a matter of habit and once you get used to this healthier lifestyle you will enjoy it more and do it without difficulties.

Diet alone does not help neither do crunches

Everybody knows that besides adopting a balanced diet you also need to start exercising. What many people do not understand is that crunches or abs do not help you in losing belly fat. When we say exercise, we do not mean start making crunches and abs; these do not provide any assistance at this stage. What you have to do is get up and away from the couch and start moving. This is the first step. Once you become more physically active the next step is to start doing some form of cardio exercise or sport. There are many ways to get the results you want and enjoy it at the same time. You can start cycling with friends or simply walking, running, playing basketball, football, tennis or any sport/activity you enjoy. Once you wake up your muscles and start melting the belly fat you can go to a gym or visit a professional trainer to develop a program especially for your own needs and requirements. It is not suggested to do that from day 1 because you will get bored and probably quit. The best way is to first get physically active with things you like doing and then second to get more serious by going to a gym or joining fitness program. As mentioned above crunches and abs cannot help you lose belly fat, they can help you form a six pack after you have lost the excess stomach fat using cardio exercise and possibly resistance training exercises. (see also: best exercises to lose belly fat)

To sum up, men have belly fats because of their lifestyle and their unhealthy eating habits. Belly fat is dangerous for your health and if you have belly fat you need to take it seriously and take action. The best way to lose belly fat for men is by adopting a balanced diet and by becoming physically active either by doing sports or exercise. Either way the key for success is consistency and loyalty. Whatever you choose to do, do it consistently for a number of weeks and months until you get the results you want and do not just quit from the first weeks.

One common concern among dieters is the fat accumulated around the belly, waist and bum. With the summer approaching and the bikinis coming out a lot of people ask how to lose that extra bit accumulated through the hibernating winter time. It is obvious that the weight loss world has hundreds of solutions for you to tackle the belly fat issue. In this article I have collected some truths and myths that are going around to help you on your flat tummy quest.

Belly Fat Myths and truths explained

1. There are specific foods that burn belly fat.

There is no or very little scientific evidence to show that there is a specific food or supplement which will cause weight loss in general let alone in specific areas. To my knowledge research supports that green tea and dietary calcium (through foods not supplemented) can help in increasing weight loss. For everything else there may be some theories, very little, poor or no evidence at all that they increase weight loss. For those supplements which could increase weight loss but are deemed unsafe I will put them in the same category.

If you lose weight, you will lose weight from the belly area as well as others. There is no need to spend your money just yet with the promise or guarantee of belly specific fat loss. Just follow an appropriate weight loss diet. See also best foods for losing belly fat

2. Fibre is the savvier of the overweight world and you must eat loads of it. Oh yes, it also burns belly fat.

Fibre is recommended in almost every weight loss diet, tip, and article. If you believe everything you read then fibre will save the world, is a magic substance, it will take the dog for a walk and clean the house for you while it makes you thinner!

Well undoubtedly fibre has health benefits like helping to lower cholesterol. It is recommended to include fibre in your diet, especially the one found in vegetables and fruit. However, large amounts of fibre consumption, especially the one which derives from all-bran and cereal, can lead to gastrointestinal complaints and irritation.

3. Women tend to store belly fat easier especially during or after menopause.

Well that may not be quite as true. In fact studies suggest that men tend to store fat more in the abdominal area and women in the areas around the hips and bottom. A theory for this is related to the sex hormones and the differences of them between men and women which lead to differences in fat storage. However, sometimes body type and build can affect where someone may have the tendency to store fat easier. Body shape does not mean that you will be stuck with fat in your tummy however.

It is true that during or after menopause hormones undergo through a lot of changes which do affect where fat is stored. Decrease of some hormones such as oestrogen and increase of others such as cortisol, can favour deposition of fat in the upper body and around the waist instead of the hips and thighs.   See also: How to lose belly fat for women

5. It is very difficult to burn belly fat.

As mentioned earlier when losing weight you will lose from the belly area as well. Some studies actually suggest that is easier to lose fat from the belly than other locations. Fat in simple terms can be divided into subcutaneous and visceral. Subcutaneous fat is the one stored in the surface underneath the skin and is usually found in the lower body.   Visceral fat is usually stored in the deep abdominal cavity and the organs. Belly fat which is subcutaneous (Usually the one you can pinch) is the one which can be harder to lose.

Sometimes it could be loose skin or unconditioned abdominal muscles which may give the impression of having a ‘tummy’. Also bloating can have the same effect.

Studies do indicate that a healthy balanced diet such as cutting down on refined carbs and sugars and increasing protein intake, should be sufficient for belly fat loss.

6. Belly fat is more dangerous than other fat for your health.

Well always think how much excess fat do you have? If you are within a healthy weight range and you just have a bit of a superficial tummy, no it will not kill you. In simple terms subcutaneous abdominal fat is not as harmful as visceral fat. Storing measurably a lot of excess belly fat is considered to increase health risks. Scientists suggest that a large waist can increase the risk of development of type II diabetes even if BMI is within healthy range. Therefore, it is recommended that waist circumference measurements are taken in combination to BMI. Waist circumference and health risk will be dependent in a number of factors such as ethnic background.

Body fat (especially visceral fat) is considered to produce hormones and in general to be a biologically active tissue. Excess fat (especially visceral fat) can influence cells response to insulin, appetite regulation, and inflammation; and can lead to cardiovascular disease, insulin resistance and type II diabetes, amongst others.

7. Crunches will not help you burn belly fat and are dangerous.

There is no evidence that spot training will burn fat from a specific area. So no if you do 100 crunches does not result in burning all the belly fat and only the belly fat. However, any exercise can help in conditioning the muscles and if performed correctly it is not dangerous. Adding a set of crunches, which are performed correctly, will not result in miracles but also it will not kill you. It is needless to say that you don’t need to invest your money in a super crunch buster machine either. If you have a ‘bit of a tummy’, exercises which tone the abdominal muscles such as Pilates, can give the flat tummy effect by conditioning the muscles and holding things better in place.

If you have any musculoskeletal complaints which crunches could make worst it is obvious to say, avoid them.

A full body work out which incorporates both resistance and aerobic exercise for the average person is the best choice. This way you do get to condition most muscles and systems around your body. Increasing your muscle mass will help in increasing your metabolic rate and therefore increase the calories you burn. Always consult a fitness professional when taking on exercise. A fitness professional can assess you physical and fitness condition and devise a program which will correspond to your individual needs. Also can show you the correct techniques for performing exercises and avoid potential injuries.  See also Exercises to lose belly fat

How to lose belly fat is a topic that interests many women and in particular teenage girls. Being a teenager has many challenges and having to lose fat from the belly just adds more stress to the already vulnerable teenage girls. Having a big belly is certainly not nice but you do not have to despair since there are a lot of ways to reduce your belly size and get a flatter belly.

First things first

Before getting into the details on how to lose your stomach fat, the first thing you should do is investigate and understand why you have formed a bulging belly in the first place. Is it because of the things you eat? Is it because of your lifestyle or is it because of other reasons beyond your control. If you believe that you are in the third category then you should consult a doctor immediately since the presence of a belly maybe due to some other illness or disorder. If on the other hand you are not exactly a healthy eater and you do not remember the last time you exercised then the reasons for having the belly and love handles are probably due to bad eating habits and sedentary lifestyle. In this case there are a lot of things you should do to reverse the situation while you are still young and energetic.

Once you have identified that the reason for having more fat than usual is your lifestyle then the next step is to take action and reverse the situation. Have in mind that the road to a flat stomach is not easy; it takes a lot of courage, commitment and hard work to get rid of the belly fat but it can be done.

What causes the concentration of belly fat for teenage girls?

Besides the reasons explained above teenage girls are more prone to getting weight easier than teen boys mainly because of the hormonal changes their body has to undergo especially with period and other women related conditions.

How to lose belly fat?

The best ways to lose belly fat as a teenager are the following:

1. Exercise as much as you can. It doesn’t have to be HIIT, aerobics or weight lifting but any exercise or physical activity is good for your age. There are so many activities and events you can participate as a teenager and you need to take advantage of your energy now that you are young. If you want you can do some more formal forms of exercise (go to the gym, aerobics, weight lifting etc.) to re-enforce your efforts but your main objective should be to move around, burn calories, sweat and generally feel your body.

2. Quantity and Quality of food is important. You probably heard that you should avoid full fat foods. While this is true you should also take care of the quantities of the food you eat. Eating low-fat foods in large quantities is worse than eating full fat foods in small quantities. What we mean here is that if you learn to eat anything you like but in moderation you will be able to lose weight and fat. There may be times that you have to be more selective than others but in general you can eat all food types but in moderation. Having in mind that fast foods (burgers, chips, pizzas) are the healthiest food to eat but you do not need to completely abandon them from your diet.

3. Drink water. Water has zero calories and helps the body burn calories faster. It is also a good way to boost your metabolism and lose weight easier. Get into the habit of drinking 4-5 classes of water per day and keep this habit as you grow up. Water intake is vital for a healthy body and an essential step in losing body fat.

4. You need to get rid of overall body fat first before targeting the belly. Many people still believe that it is possible to lose fat from the belly and they do hundreds of crunches per day to achieve this. This is one of the biggest belly fat myths. You need to understand that there are no exercises to target the belly and that there is no way to get a six pack if you do not first lose the fat from the stomach. The presence of fat hides the abdominal muscles and crunches and sit-ups do not offer much help. What you should do instead is exercise and diet to lose overall body fat and once your belly muscles are visible you can do crunches or sit-ups to work your abdomen and waist and why not get some nice six pack abs.

Searching for the fastest way to lose belly fat is very common. People are always looking for the fastest ways to do things and fitness is not an exception to this rule. The bad news is that there are no short-cuts when it comes to losing belly fat. Reducing your stomach size is a big challenge and you have to work hard and for a long time to see some real results. The good news however, is not impossible. Many people have managed to lose their belly fat and get a flat stomach or even a six pack. The best and fastest way to lose your belly fat is no other than exercise. Dieting is a major player in the whole process as well but you need to exercise regularly in order to remove fat from your body. Let’s see what you can do to speed up the process.

Fat burning exercises for the belly – the basics

First you need to understand that there are no specific exercises you can do to target fat residing in the belly. What you should do instead is fat burning exercises that will help you get rid of overall body fat. By losing fat from different parts of the body you will gradually open the way to reduce fat from the stomach as well. Generally there are two types of exercises you can do to accelerate the fat burning process and these are no other than cardio and strength training exercises. Once you eliminate the fat tissues from the belly muscles you can work your abdominal muscles and build a firm belly and why not a six pack as we said above. When you get to this stage you can also read about the best exercise to lose belly fat which explains with animated illustrations which are the best exercises for toning the belly muscles.

Continuing on our question, which is the fastest way to lose belly fat, it is important to note that to lose fat you need to achieve two things with your exercise and diet:

1. You need to burn more calories than you consume so as to lose weight and fat
2. You need to push your body to the limits, increase your heart beat rate and boost the fat burning process.

For the first part you can work more on your diet and be selective on the foods you consume. There are foods that carry less fat than others and there are even foods that can help you burn fat as you eat them (negative calorie foods). To get a complete list of these foods you can also read best foods for losing belly fat. This part alone however will not help you achieve fast results. To get rapid results you need to work on the second part.

Fastest way to lose fat

Burning calories can be achieved through exercise and physical activity. The more intense are the exercises the more calories you burn. This is the key in losing belly fat fast. You need to accelerate the fat burning process through cardio and strength training exercises. With cardio exercises you can burn calories and combining that with strength training exercises you can build more muscles which in turn will help you burn more fat. It is not very easy to do especially if you are a beginner in fitness.

This routine implies that you do cardio for 15 minutes, and then do strength training exercises (for example weight lifting) for 15 minutes and then cardio for another 15 minutes. What is important is to minimize your breaks and try to push yourself to the limits by accelerating your heart beat rate. When weight lifting, aim for more repetitions with less weight than fewer repetitions with more weight. Your goal is to wake up your muscles and boost your metabolism. Needless to say again that before doing any vigorous activities you need to consult your doctor to ensure that your body can cope with high intensity exercises.

So, the fastest way to lose belly fat is by following a low-fat diet and by doing cardio exercises combined with high intensity strength training exercises.

If you can manage to lose belly fat and get 6 pack abs then you must feel proud because this is one of the most challenging tasks in fitness. The question is how can someone replace belly fat with a set of stunning abs? Just like solving a problem you will need a good plan, knowledge about the subject, patience and hard work. But unlike mathematical problems, the solution is quite simple but most of us don’t really see it. A lot of people who aspire to have six pack abs just go on and work on their abdomens doing thousands of crunches not knowing that the abdominal workout is just one part of the equation, and focusing on it alone is like studying one chapter instead of the whole book. This is why a lot of people fail. But this shouldn’t be the case. You can definitely get a beautiful set of six pack abs just by learning the equation! Let’s examine below 4 of the most important steps in losing belly fat and getting a 6 pack.

1. Healthy balanced diet

Diet is a very important factor in weight loss, it is crucial when you want to lose belly fat and it is also critical when you want to build a six pack. But dieting alone does not do the trick. A diet can help you burn the fat from the belly – a step necessary to reveal the muscles ‘hidden’ behind the fat tissues but you will need exercise to work the muscles. Nevertheless, the best diet to follow is a balanced diet which is low in calories, high in nutrients without completely restricting any food group.  A balanced diet promotes healthy eating and living and the primary components are natural and organic food items.

In simple terms, following a balanced diet means giving preference to fruits and vegetables, whole grain, fish meat, seafood and avoiding the over consumption of fats, sugars and high calories items. You can also read our previous post on fat friendly foods.

2. Get rid of bad habits

Bad habits like drinking too much alcohol, eating too much fast food products, and being stagnant all the time are factors that do not help you lose fat or getting a six pack. You will have to minimize the occurrence of these habits and form a mindset to really counter these temptations. For example, when ordering fast food you always have the choice to go for small size meals rather than your regular or large meals, which may ruin your diet. You will have to discover and learn effective ways on how to handle such scenarios, and remember that no best advice can ever tell you to do things unless you decide yourself.  You will always be the last judge.

3. Abdominal workout

Actually in obtaining six pack abs, you don’t just focus on the abdominal workout. You will have to add cardio or aerobic exercises to help maintain a set of slim and flat abs. Cardio exercises are very effective in losing fat and strength training exercises can help you build muscles and generate long lasting results. It is advisable to maintain an hour or at least 40 minutes of cardio daily, especially when you are serious about forming six pack abs. You will have to do double effort on your cardio, if you are unable to get rid of your bad habits or if you still have issues with your belly fats. Do this 5 to 6 times a week, but it is safe to do daily as well.

Abdominal workout can either be done at home or at the gym. It is advisable to learn the different variations of abdominal exercises before doing them alone. You should focus on quality over quantity, once you perform quality repetitions that will be the right time to increase them. You can do abdominal workout for about 3 to 4 times a week, provided that the day’s interval are rest days. Crunches and other variations of abdominal exercises must target all muscle groups and not just the belly. See also: exercises to lose belly fat

4. Hard work discipline

Hard work and discipline are the last but still two of the most important factors needed for you complete the equation. You won’t actually get anywhere without hard work and discipline. Some people fail just by having a plan and later on forget to really implement it. That is why hard work and discipline works in tandem to help you reach your six pack goals.

To sum up, if you are willing to follow a healthy diet, get rid of your bad habits, workout hard and be committed to your goals for a long time then it is almost certain that after a couple of months you will be very proud of yourself because you have not only managed to get rid of belly fat but also form those ripped abs you always wanted.