Losing Fat Quickly Is Not Smart
April 30, 2011 by reduceb · Leave a Comment
One of the things I hate about all the weight loss fads and all the latest trends is that they concentrate specifically on ‘weight loss’ and not ‘fat loss’. Is there a difference? Well of course there is and you only have to try out one of these low fat or low carb diets to know exactly what I’m talking about. The frustrating thing that a lot of people find with these diets is they lose a lot of weight in the first week or two and then it slowly drops off.
Ever wondered why that happens? Well it’s mainly due to the fact that your body is losing weight from a number of different areas. It’s losing water weight, muscle weight and of course some fat. But the percentage of fat is not always that high so the initial few weeks you are not really losing all the ‘fat’ you’d hoped. It’s the fat that you really need to get rid of here, right?
So, how to reduce belly fat, and more importantly do it safely and keep it off long term. Well you won’t be surprised to know that it’s just a matter of exercising more and eating less. There is no magic formula to all this but there is one formula that makes sense of it all.
1 pound of fat is equivalent to 3,500 calories. So in order to lose 1 pound of fat per week you need to create a ‘deficit’ of 3,500 across the whole of the week, while at the same time exercising more. The exercising will help burn calories and if you then couple your exercises with a small amount of resistance training, you will start to shed ‘fat’ consistently and keep it off.
The key to losing the most fat is the combination of proper nutrition and resistance training which can be done in the comfort of your own home. For example a program like Turbulence Training is the ‘next generation’ fat loss program which concentrates on developing your body to burn fat more effectively. This is the future of fat loss and if you’re truly serious about ‘long term’ getting rid of fat then you owe it to yourself to check it out.
Eat Your Way To A Flat Belly
April 30, 2011 by reduceb · Leave a Comment
For those of you looking to get that flat stomach, and I’m not even talking about getting ripped abs, then the following will be a real eye opener for you.
The whole process involved in learning how to reduce belly fat involves a little hard work, whether it’s through some for of weight training to help build up some lean muscle mass, which in turn helps with burning more Fat. Or whether it’s some form of high intensity interval training where you really get your metabolism fired up to burn fat.
But one of the most important variables in getting a flat belly is the food you eat and even more importantly how many times per day you eat that food.
Within the ‘serious’ fat loss fraternity there is a common belief that it is far better to eat more ‘smaller’ meals per day than to eat fewer bigger meals. So rather than having 3 meals per day e.g. breakfast, lunch and dinner you should try and fit in 6 smaller meals which are spaced out around 2-3 hours apart. So in between your 3 main meals you should also include smaller meals too.
The reason for having more meals is so that your body is being constantly fed and you don’t end up letting your body go through periods where it is feeling hungry which in turn affects your metabolism. By eating more often your body will remain in its most effective fat loss state and the metabolism is kept at a high level of fat burning efficiency.
But you must also ensure that each meal has the right balance of protein, carbohydrates and fat. And this is just as critical as the frequency in which you eat. You need to ensure you are not eating too much of any one food type, and if you are also adding some form of workout into the mix then the mix of food types will change slightly because you need to feed your body in a slightly different way after it has been through a thorough workout.
Today there has never been as much detailed information available to help people achieve their fat loss goals. And one thing is for sure that if you need to need to get rid of fat long term then you don’t need to starve yourself to look good, you can eat your way to an ideal body.
To learn more about how to eat your way to a lean, fat-free body, then check out programs like Burn The Fat, Truth About Abs or Turbulence Training. 21st century training for those serious enough to learn and understand what it real takes to lose stomach fat forever.
Drink Your Way To A Flat Belly
April 30, 2011 by reduceb · Leave a Comment
There is a general consensus across the fat loss and weight loss industry that to help fat loss you must drink lots of water per day. Some say it’s around 8 glasses per day whereas others suggest you try and drink up to, and in some cases at least, 8 pints or 1 gallon per day.
With so much water all around us and given that our own body is made up of around 60% water then why the need for so much more and can it really help our fat loss efforts?
As you already know the body can’t live for very long without water compared to living without food. And the main reason for the taking on so much water is that it can prime our body for more fat loss and it does that by improving your metabolism.
Just so you know, Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc… your body is constantly burning calories to keep you going.
And just to get even more technical, your metabolism is directly related to the efficiency of your kidney when it comes to fat loss. In our case we are interested in the Metabolism of fat and this is what the liver does when it converts your stored fat into energy. Plus, another job of the liver is to also help out the kidney, which only works properly if it gets properly hydrated. In the event the kidney is not properly hydrated it then gets overworked and as a consequence the liver helps out, which in turn reduces its fat burning efficiency. So as you can see without being properly hydrated leads to a chain of events that damage your body’s ability to learn how to reduce belly fat.
So now that you can see the science behind why taking more water on board will help reduce fat then let me give you one more water-related piece of advice. Some research also suggests that drinking ‘ice cold’ water to help to burn even more fat. This is because the body needs to heat up the water in order to benefit from it, and in heating up the water your body will have to burn calories.
I hope by now you are beginning to see why water plays such an important role in your fat loss. And a final tip is to try a piece of lemon or lime in your water as drinking so much plain water can become boring. However, don’t be tempted to try these flavoured ones, which are loaded with sugar. This will be a complete waste of time in your fat loss efforts.
Why can’t you lose weight?
April 26, 2011 by reduceb · Leave a Comment
There are millions of people out there who are struggling to lose weight. If you’re one of them, it might offer you some small comfort to know you’re not alone. Still, it’s discouraging to know that the results of being overweight can affect your health, confidence, and self-esteem.
It doesn’t help that you’ve probably tried to lose weight many times and nothing seems to work. The good news is that there is a way for you to lose weight! It’s not going to be automatic, but you really can lose 10 pounds in two weeks. You just have to discover the right steps to follow and get into the right mindset.
First, it’s important to understand the reasons why you want to lose weight in the first place. This might seem obvious, but it helps your weight loss efforts if you know what motivates you. It might be a wedding coming up, a special event, a date, or just feeling like you want to make your life better. This motivation can often get you very excited to lose weight! Unfortunately, the excitement only carries you through for a little while. Many people give up when the results are not immediate. Even if you did manage to lose weight, it often comes back in full force once that motivation has gone away .
This cycle has to end!
When your weight increases again you’re likely to feel even worse than you did before. You now feel a sense of failure on top of the weight gain. Don’t despair — there is a way out of this feeling, and out of this state of being, which you learn more about in this e-mail series. It doesn’t help that there always seems to be new fad diet out there. You may hear about it on TV or maybe a friend turned you on to it. Stay away, because it’s definitely not the way to lose weight!
You need to choose a solid, step-by-step plan, and follow it through until the you’ve realized your weight goals on how to reduce belly fat. Don’t dwell too long on the things that have gone wrong in the past. It should help you to know that you’re not alone. In fact, only about 5% of those who set out to lose weight are able to do so and keep it off. That statistic is not meant to discourage you, but to encourage you that it’s not you being a “failure”, it’s just a side effect of not having the right techniques.
The thing you should dwell on is that many people do go on to lose the weight. These people are not any different than you, they’ve just been given a proven plan and have stuck with it. You can do the same thing. You really want to commit yourself losing the weight right now. That is the very first step to losing 10 pounds in two weeks!
Why is it so hard to lose belly fat?
April 26, 2011 by reduceb · Leave a Comment
One of the most difficult things about losing weight is figuring out why it can seem so impossible. After all, you certainly have the motivation you need to lose the weight. You also most likely know some the things you need to be doing in order to drop the pounds. Still, there are a few different reasons that you need to understand in order to answer the mystery of why this is so difficult.
The first thing that can really hold you back is your attitude. Many people have the completely wrong attitude about food. They turn to it for comfort and all the wrong reasons. It can even become the enemy for some overweight people. Food is seen as something that you must fight against instead being seen as something that is delicious and nourishing.
The fact that food is comforting for some people and the enemy for other people (though they both lead to weight gain) might sound counterintuitive. Some people love and practically worship food, while some people are fearful of it and hate it because of what it does to them.
These are both unhealthy attitudes toward food — both of them can also lead to weight gain!
Adjusting your attitude about food and understanding that it is there to nourish you and make your body healthy will go a long way in helping you lose weight. This can be very difficult if you feel that you are addicted to food, or you’re stuck in a pattern of yo-yo dieting. That’s all the more reason why finding a good weight loss program is essential.
Another reason why it’s so hard to lose weight is because you may have unrealistic expectations about weight loss. You may think it should be a lot easier than it actually is for you. This leads to a lot of frustration, which then leads to many “slip-ups”. You are so frustrated and may not be seeing the results you want to see, which can make you fall back into old habits.
Another unrealistic expectation you may have is thinking that it’s impossible to learn how to reduce belly fat. Once again, this is the opposite problem some people have. If you think that it’s impossible to lose weight you may never actually put in the effort that’s required to do so.
It is possible to lose weight as long as you have the right methods and the right attitude. Getting your expectations in check is a very important first step before endeavoring on your weight loss journey. If you’re able to get your attitudes and expectations under control, it will be easier than ever for you to lose 10 pounds in two weeks. This might sound unbelievable, but it is incredibly possible.
You owe it to yourself to fully realize and understand that it is not hard to lose weight once you have the right mindset and strategies. Getting rid of those thoughts that hold you back is extremely important — and it’s something you need to do right away. After that, you’ll be ready to lose that weight fast!
Tips on How to Reduce Fat Quickly
December 3, 2009 by reduceb · Leave a Comment
The initial step in how to lose fat rapidly is to reduce your calorific intake and step up how frequently you do exercises. Training doesn’t have to come in the shape of a treadmill or personal instructor. You can employ smaller changes to lose weight quickly – like taking the staircase instead of the elevator, or parking your automobile farther away from the door. Try to get in 10,000 steps a day for greatest weight loss benefits.
It’s essential that you keep up your water intake. In addition to helping remain your body in good working order, you will literally be flushing out the fat that’s been hanging on to your body for so long.
Don’t overdo it on the calorie counting and exercising right at first. For lots of people, it’s a clever idea to curb exercising for a small number of days, or even up to around 3 weeks, if you haven’t been moving around a lot. If you’re already energetic, tone down the levels for a couple of weeks as your body gets accustomed to the change in eating routine.
Control unnecessary calories (starches, sugar, too much protein, etc.) in favor of vegetables and measured amounts of protein and healthy fats. Try and eliminate foods with a high glycemic index and make certain you get a lot of fiber.
Consume small meals about every three hours right through the day, starting within about twenty minutes after you get up and include a late night snack that is good for you. These guidelines will help you burn fat quickly and keep it off off for good.
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Best Way to Reduce Belly Fat
June 18, 2009 by admin · Leave a Comment
Seeing someone with belly fat will often times make you wonder how to lose that unwanted belly fat. Those belly bulges are quite a distraction and will cause stress on the person and lower his or her self-esteem. So anyone who has this should really find a way to eliminate these unsightly fat due most of the time to excessive weight gain.
Among the belly fat losing strategies being offered out there, the best is still to get through a strict diet and exercise. If the belly fat is caused by poor diet, then by all means adjust or thoroughly change your diet and take in foods that has little or no fat at all. If you are fond of foods high in saturated fat and sweets then most likely you are bound to gain weight and develop belly fat in no time.
To get rid of these belly fat, it is important that you alter your diet the soonest possible time. Changes should include eating foods that are more healthy like vegetables, including fruits in your diet and avoiding foods that are high in saturated fat. When this may seem hard, you can start by having regular scheduled meals which should be properly proportioned and avoiding the ‘in betweens’ or the snacks between breakfast, lunch and dinner.
More so, getting into a strict diet will become ineffective if you do not incorporate proper exercise routine into the weight loss program you are following. A strict diet should come with exercise in order to lose those unwanted belly fat in no time. The more focus you are to your exercise and diet, the lesser time you need to lose those belly fat.
A lot of people became successful in trimming they belly fat down by religiously following exercises that eliminates belly fat. The said exercises includes crunches and sit-ups. Anyone who are really into a strict diet and religiously follows the exercises will lose those unwanted belly fat in no time.
A proper diet with exercises is the best way to eliminate belly fat, no questions about it because without these two, those belly fat will not be eliminated from your body. The problem with most people is that they just do diets without any exercise follow-up. A total pointless and useless step. Because if you have a proper diet and do not exercise, the tendency is for your belly fat to come back. To maintain a daily exercise regimen as you diet is to exercise to keep it off for good. Also keep on eating healthy foods and avoiding high-saturated fat diet for you to maintain your weight and avoid the build-up of belly fat.
Reduce Stomach Fat the Healthy way
June 18, 2009 by admin · Leave a Comment
Stomach fat is dreaded by anyone but do you know that there are two healthy ways to reduce and totally eliminate this? First of course is proper diet and second is to exercise. A lot has been said about the elimination of stomach fat or the elimination of fats in specific areas in the body and if this case is true then most precisely we would see people with perfect bodies and some with misshapen bodies.
The human body itself has no capacity to realize that fat is stored in specific areas. There are certain people who are more prone to holding more body fats in specific areas due to gender and genetic make-up. On women, the lower body from the abdomen to the thighs. While for men, the bulges can be basically found in the mid section. Obese individuals on the other hand are in more serious trouble as their excess fats are stored in their entire body.
Losing fat is never easy but for a start you need to reduce fat and calorie intake so the body will rely on its stored fats to release energy. The best part here is you do not need to starve yourself but eat as much as you can! This is because the more the person eats, the faster the body’s metabolism works. But this does not mean that you can eat just about anything. The food you ear matters a lot so ensure that you are eating the right food and check your calorie intake. A calorie content chart will help you track your calorie intake. A visit to your doctor also matters to ensure that there’s no underlying condition and to get advice on how many calories are right for your body for you to lose weight. Vegetables on the other hand are high in water content so eat all you can!
Exercises will help you quickly burn those calories and build your muscles and in effect help reduce stomach fat. Exercising also helps in making your metabolism work faster which burns more body fat. Exercising will give the body a lot of benefits.
Reducing stomach fat needs careful planning and information but you can find everything here.
Ways to Get Rid of Stomach Fat
June 18, 2009 by admin · Leave a Comment
Stomach fat unknown to many is one dangerous fat type. Why is this so? The fat cells divide and distribute the hormones and other substanced to other organs thereby causing problems of all sorts. Stroke, high blood pressure, heart attacks and diabetes considers stomach fat as one of its contributing factors. Here are some tips in getting rid of stomach fat.
The surest way to eliminate stomach fat is to establish a healthier life style and eat nutritional food to remove excess fat and lower down weight. Some may lose these fats easily but oftentimes find it hard to eliminate the fat in the belly. If you are one of these people, a tailored exercise program where the stomach is the target is what you need.
Eating the right foods include a lower calorie diet, food high in nutrients, lower in saturated fats and sugar. Vegetables, fruits and whole grains are also helpful in losing stomach fat. Following a strict low calorie diet with combined exercise will definitely help you lose extra fats at the same time maintain a healthy body.
If you are one of the many who prefers coffee in the morning, substitute it with green tea as it has properties that aid in weight loss. Eating smaller meals instead of 3 full meals are also helpful as it would help your metabolism and burn fat at the same time. Walking also helps. Taking the stairs and walking to and from your destination is also delightful for the body.
A trip to the local gym twice or thrice a week is a great source of exercise. Let a personal trainer assist you in tailoring a program to include the exercises that will help you reduce excessive fat in the stomach.
Bottom line here is to increase your activity in accordance to your new eating habits.
Lose Your Belly Fat the Easy Way
June 18, 2009 by admin · Leave a Comment
Gaining weight is a problem by most people especially because it is accompanied by belly fat which is a distraction and may impose adverse healthy problems in the future.
The problem with belly fat is that once you acquire it you’ll definitely have a hard time in getting rid of it. You will need to do some major adjustments in your eating and exercise habits.
The first step to do is consult a physician before doing anything to see if you have any health problems because changes in diet and exercise habits will definitely affect your health. Some people have problems processing glucose and will store the extra glucose as belly fat. This can be a precursor to diabetes and it’s important before you begin changing your diet that you’re sure you have no other health risks that can affect your health.
After that, find a healthy way to lose unwanted belly fat. The physician may help you with this or you have an option to consult a nutritionist. Just the same, do not believe and try fad diets that may even cause more harm than help. Fats lost in this fad diets will eventually come back so better stick with a healthy diet which includes eating lots of fresh vegetables and avoid sugary snacks, processed foods and sodas.
Don’t ever undergo drastic diet changes. It should be done gradually to eliminate stomach or bowel upset and to allow your body to adjust to change.
Doctors usually recommend high-fiber, lots of fruits, lean meat and fish diet and will usually advise you to totally eliminate saturated fats in your diet. This diet will take your health to a whole new perspective as it will make you feel healthy and energized. On exercises, doctors will normally recommend a healthy exercise regimen, and while it may seem important to exercise your stomach muscle it won’t necessarily get rid of your bulge. You will wind up with a very strong abdomen, but you may still have the bulge or excess fat hanging out there.
It is very important to know that if you want to loose those unwanted belly fat then have some patience as losing it will not happen in a snap. Make gradual changes in your diet and exercise regimen at the same time consult a physician or nutritionist for any changes and you’re on your way to losing those unwanted belly fats!