How To Lose Belly Fat

 

• Spare Tire
• Love Handles
• Muffin Top
• Pot Belly

All somewhat comical terms for belly fat. Most people don’t like having that extra flab around their midsections, but we tend to just put up with it. There is much conflicting advice out there, and besides, we’ve failed in the past so there’s no guarantee we’ll succeed anyway.

Take heart, there is a truly effective strategy to lose belly fat, but you may have to loosen up some old preconceptions. Please note that in this article I am specifically talking about fat loss as opposed to overall weight loss (fat, muscle & water).

How To Lose Belly Fat – The Guide

The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.

The Diet – Become a Fat-Burner

Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.

Why?

Basically, the body burns energy in the following order:

1. Carbohydrate (from food and stored glycogen)
2. Fat (from food and bodyfat)
3. Protein (from food and muscle tissue)

If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.

When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.

On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.

This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!

The Exercise

Loads and loads of cardio, right? Wrong.

Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.

It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.

Why?

Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.

Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!

The even better news is that HIIT need only be performed for 10-20 minutes at a time.

Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:

1. Get your body to burn fat for energy.
2. Then add exercise that will utilize the most fat possible.

There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.

Guide To Body Fat (Adipose Tissue)

 

Body Fat Explained

What Is The Purpose Of Storing Body Fat?

Storage of fat on the body is a critical defence mechanism. Remember, the human body has not changed essentially since the Stone Age. At that time starvation and famine were ever-present dangers to survival, while over-consumption and obesity were unheard of. To enable Stone Age humans to survive periods of food scarcity, the human body was designed to store energy which could then be drawn upon in times of famine. Thus for example, people could overeat during the hunting season, or when food was plentiful, and the surplus would be stored as fat tissue (adipose tissue). And when food was short, the body would burn the deposite fat as energy. Of course Stone Age life and body chemistry was/is much more complicated than this simple explanation suggests, but it suffices to explain why we have a built-in fat storage facility.

How Are Carbs, Protein And Fat Absorbed And Stored?

The human body needs energy to power muscles and to fuel the millions of chemical and biological reactions which take place throughout our system every day. This energy comes from the food we consume in our diet. Food consists mainly of water and three types of nutrient – protein, dietary fats and carbohydrate – which are found in varying proportions in most foods. These nutrients are broken down, digested and absorbed by the body in the gastrointestinal tract, running from the mouth to the anus. Each of these macronutrients is processed and absorbed by the digestive system in different ways.

How Are Surplus Carbs Used And Stored?

Carbohydrate is the major source of energy for the body. This is because, of all nutrients, it converts most readily to glucose which is the body’s preferred fuel. When we eat carbohydrate, it is converted to glucose in the digestive tract and distributed via the liver to cells throughout the body for use as energy. Once our immediate energy needs are satisfied, the remaining carb glucose is handled in one of two ways. Either it is converted to liquid glycogen (a temporary source of readily available energy) and stored in the liver or muscles. Or, it is converted into fatty acids by the liver and stored in adipose cells (fat-cells) around the body.

How Is Surplus Protein Used And Stored?

Protein is broken down into amino acids in the stomach and small intestine, then distributed via the liver to cells throughout the body for a variety of uses included cell formation and repair. Some surplus protein amino acids are kept circulating in the bloodstream, the remainder is either converted into a type of simple sugar and used as energy, or (like carbohydrate) is converted to fatty acid and stored in adipose cells.

How Is Surplus Dietary Fat Used And Stored?

Dietary fat is broken down into fatty acids and glycerol by the stomach and small intestine. It is then distributed (in the form of triglycerides) via the lymphatic system and bloodstream to the cells for a variety of specialized uses or, in the absence of sufficient carbs, for energy. However, since dietary fat cannot be converted into protein and only about 5 percent (the glycerol part) is convertible into glucose, and because dietary fat is not the body’s preferred choice of fuel, a significant amount ends up being stored as body fat in the adipose tissue.

Conversion Of Body Fat To Energy

If energy is required suddenly, the body first uses up its glycogen reserves. After this, it converts the body fat in the adipose cells into energy by a catabolic process called lipolysis. During lipolysis, triglycerides within the adipose cells are acted upon by a complex enzyme called hormone sensitive lipase (HSL). This converts the triglyceride into fatty acids and glycerol. The fatty acids are then transported via the bloodstream to tissues for use as energy, or (along with the glycerol) taken to the liver for further processing.

Adipose Tissue

Adipose cells which make up adipose tissue are specialized cells which contain and can synthesize globules of fat. This fat either comes from the dietary fat we eat or is made by the body from surplus carbohydrate or protein in our diet. Adipose tissue is mainly located just under the skin, although adipose deposits are also found between the muscles, in the abdomen, and around the heart and other organs. The location of fat deposits is largely determined by genetic inheritance. Thus it is not possible to affect where we store fat. Nor is it possible to influence from which area the body burns fat for energy purposes.

Why Do We Get Fat?

Most of us develop body fat because we eat more calories than we burn in exercise. Given a culture which emphasises "value for money food portions" and "super-sizing", along with an steady increase in serving size, an upsurge of new tasty high-calorie foods and energy drinks, such over-consumption is perhaps only to be expected. Lack of exercise is also a major contributory factor. However, overeating and lack of fitness is not the whole story.

Why Are So Many People Obese?

The prevalence and incidence of obesity (the disease of excess body fat) has risen considerably over the past 25 years, both in the developed and undeveloped world. Why is this? We don’t know for sure. Despite extensive research into the causes and predictors of obesity, they remain unquantified. In other words, although we know that (eg) excessive calorie intake, lack of exercise, metabolic disorders and genetic inheritance all impact on the incidence and symptoms of obesity, experts still don’t know the relative contribution of these causal factors. The only thing that most experts agree on, is that the recent upsurge in obesity cannot be attributed in any major way to the influence of genes, since genetic changes typically take millennia to appear, not two decades. Even so, the connections between type 2 diabetes, raised blood fats, obesity and insulin insensitivity – a cluster of symptoms which form the condition known as insulin resistance syndrome – is evidence of a progressive deterioration in the body’s metabolic efficiency, which may be a growing underlying factor in the development of excess body fat among many people.

Why Are There So Many Fat Loss Products To Choose From?

 

looking for the perfect fat loss products can be a bit overwhelming.
 
After all, there are hundreds of products to choose from.. If only
there was one product that was guaranteed to work for you.
 
This brings up the question of why there are so many products to
choose from anyway.

The reason for this is because everyone’s body is different. 
Your body is going to react to fat loss products different than
other people’s body. 

The main objective is to burn fat and as soon as you have a better understanding
of how your body works, you will be able to do just that.

When looking at the various products on the market, you have to
understand that each is designed to satisfy specific customers. 
Although each product is going to assist you in losing weight,
each has its unique qualities and features to do this. 
It also boils down to personal preference of what approach
you want to take.

If you are looking to gain muscle, there are products geared
toward helping you lose weight and gain muscle.  If you have no
problem taking stimulants, there are several products that will
help you burn fat with the assistance of ephedra or caffeine.  

Another direction you can opt to go is with fat blockers. 
The great thing about fat blockers is that they increase the
solubility of fat giving you the opportunity to shed those pounds..

The list of methods you can approach to lose weight  can go on forever. 
There are carb blockers, appetite suppressants, muscle building products and many more.
All of the fat loss products are aimed at satisfying the needs of each individual customer,
which is precisely why there are so many products to choose from.  Before you begin purchasing
products, it is best you understand your body and how it works first.

South Beach Diet

 

In the first phase of the South Beach diet, which lasts two weeks, you eat normal-sized helpings of lean meats, such as chicken, turkey, fish, and shellfish. Vegetables are also allowed, as are nuts, cheese, and eggs. A salad with real olive oil dressing is fine. Coffee and tea are OK, and lots and lots of water is required.

Forbidden in those first 14 days, however, are fruit, bread, rice, potatoes, pasta, or baked goods. No sugar, ice cream, cookies, or cake. And no alcoholic drinks of any kind (wine, fruit and whole-grain breads may be added back to the diet in subsequent phases).

A typical South Beach diet breakfast is two eggs and lean bacon. Lunch is salad greens with grilled chicken. A small amount of dry-roasted nuts makes up an afternoon snack. Dinner is lean meat again with fiber-rich vegetables. Cheese and low-fat yogurt are allowed, as is sugar-free gelatin for dessert.

According to Agatston, at the end of two weeks, most South Beach dieters are eight to 14 pounds lighter. He says the weight loss doesn’t happen because you’re eating less, but rather because eliminating simple carbohydrates has broken a bad eating cycle. As a result, you’ll continue to lose weight after the initial two-week period ends.

It’s a well-established fact that rapid weight loss can be achieved when your body does not have carbohydrates to digest. This state is called ketosis.

The second phase is similar to the first phase, but you’ll start to \reintroduce some of the banned foods. You can start eating high-fiber carbohydrates, such as whole-grain breads, which raise your insulin levels in a much milder way that do simple, starchy carbs.

"We don’t want prolonged, severe weight loss," says Agatston. "You stay on the second phase only until you reach your goal weight."

The South Beach Diet is not low-carb. Nor is it low-fat. Instead, it teaches you to rely on the right carbs and the right fats–the good ones–so you lose weight, lower your cholesterol, reduce your risk of heart disease and diabetes, and get rid of cravings without feeling hungry.

In one 12-week study of 40 overweight people, those who followed the South Beach Diet lost an average of 13.6 lb, almost double the 7.5 lb lost by those on the strict "Step II" American Heart Association (AHA) diet. And the South Beach group showed greater decreases in waist-to-hip ratio (belly fat) and triglycerides, and their good to bad cholesterol ratio improved more. Plus, only one person dropped out compared with five in the AHA group.

By choosing the right carbs and the right fats, you simply won’t be hungry all the time, and portion sizes will take care of themselves.

Caution: If you have kidney problems, talk to your doctor before starting the South Beach diet. If you have diabetes, get tested to make sure that your kidneys are not impaired before starting this diet.

Dr. Atkins Diet

 

Phase 1:

14-Day "Maximum fat-Burning" Dr. Atkins Approved Ketone-Inducing Foods

The first 14 days of the Dr. Atkins New Personalized "Weight Loss For Life" System is a corrective diet to counterbalance your unbalanced metabolism.

 

During the first 14 days you will

1. Switch your body from a carbohydrate-burning to a fat-burning metabolism!

2. Stabilize your blood sugar (and stop associated symptoms like fatigue, mood swings, brain fog, and weak spells).

3. Stop your cravings through not eating those "addictive" foods.

4. Break addictive eating habits to chocolate, wheat or corn derivatives, sugar, caffeine, alcohol, grain gluten, and other "allergic" or "addictive" foods.

5. Feel your metabolic advantage for yourself.

6. Be amazed by how much fat you can burn off while still eating the foods you love.

The induction diet and 14-Day "Maximum Fat-Burning" foods will also help serve you as part of your long-term Dr. Atkins diet program. If at any time you have broken your Dr. Atkins diet program, for any reason, you will simply return to the "Maximum Fat-Burning" phase for a quick "jump start" to your long-term health program.

The Rules of the "Maximum Fat-Burning" phase / 14-Day Rapid Fat Loss Foods:

1. 20 Grams of Carbs a day is your limit. With this intake of carbs, you can go into ketosis and begin burning your fat!

2. Eat until you are full, not stuffed. When you are not hungry, eat nothing or a small protein snack.

3. Stay only with approved foods. This is essential to your success! Don’t cheat with just a little sugar or chocolate, or any of the other "addictive" foods.

4. Stick with pure proteins, pure fats (butter, olive oil, mayonnaise, etc.), and combinations of protein and fat. No protein and carbs or fat and carbs!

5. Use a carbohydrate gram counter to make certain what the carb content is of the foods you are eating.

Breakfast Ideas

1. Ham, cheese and mushroom omelet

2. Bacon and scrambled eggs

3. Smoked fish with cream cheese

4. Poached eggs and trout

5. Salmon omelet

6. Fried eggs and sausage

7. Soft-boiled eggs with bacon

8. Deviled eggs with sardines

9. Shrimp omelet

10. Scrambled eggs with ham

11. Crabmeat omelet

12. Fried eggs with bacon

13. Medium-boiled eggs with sausages

Lunch Ideas

1. Chef salad with hard-boiled eggs

2. Bacon cheeseburger (no bun)

3. Half a chicken with salad

4. Sole with bed of greens

5. Tuna salad with bacon

6. Chicken salad with radicchio and arugula

7. Turkey breast with cucumber salad

8. Hamburger (no bun)

9. Chefs salad with sliced duck, chicken and turkey

10. Seafood salad on Romaine

11. Stir-fry with beef, celery, mushrooms and peppers

12. Lobster salad

13. Cottage cheese with tuna

Dinner Ideas

1. Rack of lamb

2. Poached salmon

3. Roast chicken

4. Filet mignon

5. Lobster tails

6. Seafood skewers

7. Lamb shish kabob

8. Shrimp cocktail

9. Steamed mussels

10. Roast beef

11. Grilled Tuna

12. Pork tenderloin

13. Venison burgers

How to Boost Your Metabolism and lose weight!

How to boost your metabolism and lose weight!

Give Me 45 Minutes And I’ll Show You

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Your metabolism isn’t burning calories at a constant rate. The rate can change and you can help to control it!

You can learn how to take the reigns and tighten your grip on weight-loss with my new guide…

"…How To Boost Your Metabolism!"

 

Greetings Friend,

Do you have a "slow" metabolism?

The truth is, no one has a slow metabolism the way you might think. But there’s good news – anyone can speed up their metabolism! (Keep reading to find out how you can give your metabolism a boost)

The metabolism is one of the most understood processes of the human body. You may have even made the mistake of thinking it was a body part! (It’s not) And the lack of information is leaving people confused.

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…here is just SOME of the information you will find inside:

• What metabolism is and what metabolism isn’t. ( Page 8 )

• How metabolism helps you (in ways you’ve never thought of). ( Pages 8-11 )

• The truth behind calories and how your body deals with them (it’s the same with fruit as with ice cream). ( Pages 11-14 )

• How anyone can speed up their metabolism by making changes in these 3 areas of their life. ( Page 18 )

• The place to start when trying to boost your metabolism through exercise. ( Page 19 )

• Why jogging isn’t enough to boost your metabolism and lose weight by itself. ( Page 20 )

• The secret to burning more calories while you sit around doing nothing. ( Page 21 )

• Interval training as your secret weapon for fitness (and burning extra calories). ( Pages 22-25 )

• How the most health-conscious add variety to their fitness routines (for better results). ( Pages 25-28 )

• How wine with dinner can help you lose the battle over your metabolism. ( Pages 29-30 )

• Why getting just the right amount of sleep can help your metabolism grow strong (Plus 6 tricks for getting to sleep on time). ( Pages 30-32 )

• Will learning to relax turn into one of your best weapons for fighting a slow metabolism? The truth is revealed… ( Pages 32-33 )

• Why most people are wrong about how they look at calories. ( Pages 35-37 )

• How to stay within your calorie limit and still get the proper nourishment. ( Page 37 )

• The secret to eating more to weigh less. ( Pages 37-38 )

• Experts choose to eat early in the day for this reason. ( Page 39 )

• Breakfasts that will only make you more hungry later – and you should avoid. ( Page 40 )

• This type of food takes more energy to breakdown (burning more calories) – and you should get your hands on some. ( Page 41 )

• Why a trip to the grocery store can be an adventure even for the health conscious. ( Page 41 )

• The truth about carbohydrates (once adored by weight watchers)! ( Pages 42-43 )

And there’s MUCH more – guaranteed!

 

Do You Make These Mistakes With Your Diet And Lifestyle?

Many people start jogging when they decide to lose weight…

…not knowing that jogging by itself just doesn’t cut it. On page 20, I’ll explain how you can add to your jogging routine (it doesn’t take much) to finally speed up your metabolism.

In fact, you’ll even learn how to change your jogging style to instantly increase (substantially) how many calories you burn each time out. ( Page 22 )

If you’re drinking wine or having a beer with dinner. There’s something you need to know that could be keeping you from losing weight. (It doesn’t have to do with how many calories you’re consuming) When you read pages 29-30 of my guide, you won’t be mistaking the same mistakes others make.

When you get my guide, you’ll be able to start speeding up your metabolism from day one. No longer will you have to blame your extra pounds on a slow metabolism.

In 51 pages, I break everything down for you. So you can start making a change today. If you were to hire a personal trainer to give you all this information, it’d cost you $50/hour for many hours.

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Click the link below and get my free report today. Start to look through it and then decide for yourself. Decide if it looks different to you. Like you’re finally getting information that will change your life and help give your metabolism a boost.

 

 

Thanks for reading,

Ray Gill

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You can compare price and plans in our Diets Review section

Forms of Weight Loss Diet

While exercise is essential, people are too preoccupied to incorporate it in their daily routine. It seems exercise is an added task in the day to day business. Many become lazy doing it, but in case you don’t know, the recommended amount of time it takes to do exercise is only 30 minutes daily. If you want to really see results with your weight loss plan, you have to make it a goal to achieve a half an hour exercise each day. And if you cannot afford that 30 long minutes taken away from your daily schedule, you can attain better results by breaking down the time frame to three 10-minute sessions per day.

There are several competing brands of weight loss diet pills out in the market today, and they all claim to have achieved the goal–that desired outcome individuals want to see with regards to their weight. On the other hand, another weight loss diet plan I’m familiar with is the low carb diet. Low carb diets limit your consumption of carbohydrates to some extent. Normally, carbs turn to body sugar, which arouse the discharge of insulin. Insulin stores excess sugar in the blood as fat, taken from the cells’ absorption.

Therefore, it is only logical that taking too much carb makes you fat, while taking less of it makes you thin. In any case, people should watch out their consumption of carbohydrates regardless of whether they’re thin or not, but especially if you’re fat. There are several different kinds of weight loss diet programs out there, and each is offering their own advises and strategies on weight loss. It is also important that the individual will carefully make his/her assessments about which program to follow since apparently different weight loss diets are either oppose to each other, if not have varying concepts.  

 

 

 

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You can compare price and brands in our Weight Loss section