Belly Fat Busters

 Belly Fat Busting Tips



If you are in a battle of the bulge, you are probably trying to find the best way to lose belly fat as well as reduce your weight overall. While trying to lose weight is certainly not fun or easy, there are some foods that are great tasting as well as effective in trimming down your belly. In fact, these popular food choices are probably things you are already enjoying on a regular basis, so incorporating them into your weight loss arsenal will not be difficult.

In addition to using some belly fat busting foods to help you trim down and get a flatter stomach, there are also some important techniques that can show you how to lose belly fat and enhance your weight loss efforts; there are also some you need to avoid in order to ensure you are not sabotaging your goal to lose belly fat.

Foods that Fight Belly Fat

1. Avocados

Spikes in blood sugar signal your body to store belly fat, but healthy mono-saturated fats can help regulate blood sugar. Healthy fats not only help fight belly fat, but they also help with the absorption of carotenoids, the cancer-fighting compounds frequently found in brightly colored fruits and vegetables. One-half of an avocado contains 10 grams of mono-saturated fat and studies have shown that people who eat a salad with avocado absorb fifteen times more of these beneficial carotenoids.

2.  Yogurt

A cup of yogurt each day can help establish the growth of healthy or good bacteria in your digestive system; this growth of beneficial bacteria can help fight an overgrowth of unhealthy bacteria that can lead to a bloated stomach and other health issues. Eating yogurt is especially important for people who have taken antibiotics and certain other medications.

While antibiotics certainly have a very important place in the fight against disease, these medicines cannot distinguish between the good and bad bacteria. Replacing the good bacteria after a course of antibiotics is essential to good health. The combination of protein and carbohydrates provide the building blocks necessary for building lean muscle as well as help in stabilizing insulin levels. Insulin is a hormone that helps regulate the storage of body fat; when insulin levels are too high it triggers a signal for your body to begin storing the calories you consume as fat.

3.  Bananas

Bananas contain 422 milligrams of potassium which is a mineral that helps reduce the amount of swelling and bloating your body may experience from sodium. Ensuring you have adequate potassium is a great way to keep belly bloat to a minimum.

4.  Green Tea

Three to five cups of green tea each day can help increase your metabolism which can burn an additional 30 to 70 calories per day. Green tea also contains a compound known as ECGC which enables the body to more effectively burn fat cells.

5.  Berries

The antioxidants found in berries can help improve blood flow which delivers more oxygen to your muscles making cardio workouts even more effective. Berries are also high in fiber which can help keep you feeling more satisfied and will naturally help burn belly fat; they also contribute to an increase in metabolism for even more fat fighting benefits.

6.  Chocolate Skim Milk

Just like with yogurt, the skim milk provides a combination of protein and carbohydrates that can help promote muscle building and stabilize insulin levels which can help prevent fat from being stored in the first place. Drinking low-fat milk after a workout can also help speed recovery and of course, milk gives the calcium that is so important for healthier and stronger bones.

7.  Whole Grains

The fiber found in whole grain foods such as brown rice, bulgur and oatmeal will not only help keep you feeling fuller for a longer period of time, but it is also an excellent way to help keep insulin levels low. This can help prevent spikes in blood sugar, which can signal the body to store fat, but it also prevents the sudden drop in blood sugar that often follows these spikes. A sudden drop in blood sugar often leads to a feeling of fatigue and cravings. Researchers also speculate that whole grains may actually help to shrink existing fat cells.

8. Citrus

Research conducted at the Arizona State University in Mesa suggests that the vitamin C found in colorful produce such as red peppers and oranges can actually help burn approximately 30% more fat during an exercise session.

Additional Belly Busting Tips

Sitting at your desk: Use Pilates breathing techniques to tighten stomach muscles. Gently suck in your stomach as if you were trying to button a pair of tight jeans. Hold your stomach in and continue to breathe without relaxing your abs. Continue for 30 seconds. Repeat 5 times.

While on the treadmill or elliptical: Stand with your head facing forward, your back straight and abs tight. Maintaining good posture helps target stomach muscles.

In the car: Tighten and release abdominal muscles while waiting at red lights. This little move can help yield great results without very little effort on your part.

When in bed: Laying flat on your back, place palms on your stomach just below your belly button. Exhale slowly and allow your stomach to naturally expand. Then slowly inhale while concentrating on pulling your belly button in towards your spin. Imagine you are drawing down to the bed. Hold this position for ten seconds. Repeat four more times.

Walking the dog or just out for a walk: Walk with your torso upright and straight and shoulders back. Walk five strides with your abdominal muscles engaged; then relax for the next five strides. Repeat this alternating throughout your walk.

Saboteurs in your Fight Against Fat

Alcohol: According to a study published in the Journal of Nutrition, women who consumed one or fewer drinks per day had smaller bellies than those who abstained altogether, or who had more than one alcoholic drink in a sitting.

Stress: Recent research shows that people who are worried or under stress have increased levels of cortisol, a hormone that leads to an increase in stomach fat. Learn to breath properly to reduce stress and body fat. Inhale slowly through your nose to a count of four. Then slowly exhale through your mouth to a count of eight. Continue with this pattern until you feel refreshed and less tense.

TV Time: Researchers at the University of Oulu have concluded that people who watch TV for two hours or more each day have weaker abdominal and back muscles than people who don’t watch as much television; regardless of a persons overall level of activity.

Late-night Munchies: A study of diets high in fat was published by the journal Obesity and suggests that our bodies are not able to burn nighttime snacks as efficiently as foods consumed during the day. Try to limit evening snacking and munching. If you are really hungry, a piece of fruit or a low-calorie snack should hold you over until morning. You can also enjoy a relaxing cup of tea before bed.

The Bread Basket: Before digging into the bread basket look to see if there are any whole-grain offerings. Stay away from white rolls and breads made from refined flour, but feel free to enjoy up to three ounces of whole-grains a day. (One-half cup of cooked brown rice, or a slice of whole-grain bread are each about one ounce.) People who ate 3 ounces of whole grains per day lost more belly fat than those who simply reduced calories, but continued eating refined grains.

 


 

How to Lose Belly Fat Weight Loss Tips

 Lose Belly Fat with Weight Loss Tips

Anyone who has set a goal of losing weight knows the obstacles and struggles that seem to be around every corner. Losing weight, especially when this involves trying to lose belly fat comes down to a very simple science, but that doesn’t mean that the process is easy. In fact, it can be extremely difficult for some people. 

If you want to know the best way to lose belly fat, you need to consider what researchers have been telling us for many years. Eating a healthy, low-calorie diet is essential if you want to discover how to lose weight fast and effectively; especially if you plan on keeping it off. In addition to this low calorie diet, adding exercises to lose belly fat can help speed up the process and keep your metabolism running at its peak. 

We all know that consuming too many calories will result in an accumulation of fat and this fat is often in the form of belly fat. Now, researchers are telling us that this belly fat is even more dangerous than previously thought. It has been linked to an increase risk for certain types of cancer, diabetes, heart disease and other health problems. 

It is essential to learn how to lose belly fat and do something about this excess fat around the middle as soon as possible. In fact, losing weight has now become a major health issue in the United States and around the world and more and more people are looking for tips on how to lose weight. People are finally starting to realize how serious this problem has become. 

Using a few basic weight loss tips and a belly fat diet can help you succeed in losing these extra pounds so that you not only look and feel great, but you can live a longer and healthier life as well. One of the first tips when it comes to losing weight is to be sure to start your day with a healthy breakfast. This should include whole-grains and a protein. By giving your body the proper fuel in the morning, you set your metabolism to start burning calories right from the beginning. 

Another important weight loss tool is to think about how you eat your meals. Many people start the day with little or nothing to eat and end their day with a big dinner and snacking in the evening. This is exactly the opposite of how you should be taking in your necessary calories. Research has shown that eating five or six small meals throughout the day is the healthiest for our body and will also promote weight loss. When you look at how you are eating, you should be consuming the greatest number of calories first thing in the morning and your meals should be getting smaller as the day goes on. 

Following these simple weight loss tips will help you achieve your goals and lose belly fat fast   while staying energized and healthy.

Lose Belly Fat

Have you been wanting to lose belly fat? You’re certainly not alone! Maybe you’ve been starving yourself or working on endless crunches, but still haven’t seen any results. The truth of the matter is the best way to lose belly fat is not by following one of the latest fads. Are you ready to finally get rid of that belly fat and keep it off?

Losing belly fat, just like losing any weight is going to take some work. The steps are easy, the process is not. After all, if it was so easy to obtain a flat stomach, wouldn’t we all have one? So, if you are determined that you are finally ready to learn how to lose belly fat, then we can help.

There are only a few basic rules which need to be followed to achieve success and lose belly fat fast:

The Belly Fat Diet

It’s not what you might be thinking. The belly fat diet is not some starvation or fad diet; it’s simply learning how to eat the way your body intended. You must eat a healthy, well-balanced diet. This means eliminating processed foods and refined sugars as much as possible. Increase your intake of fresh fruits and vegetable, and even consider a juice extractor for juicing as an excellent benefit for your weight loss program.

Along with fruits and vegetables, you will want to watch what kind of fats you eat. Avoid saturated fats and stick to moderate amounts of MUFA’s or monounsaturated fatty acids, such as those found in avocadoes, olive oil and even dark chocolate. 

Increase your intake of whole-grains. Fiber and whole-grains will not only help keep you feeling fuller, they will also help with the fat burning process, and they’re good for your heart.

Never skip breakfast. Many people, who attempt to lose belly fat, or lose weight, will begin by skipping breakfast. This is one of the biggest mistakes you can make. Not only does it set you up for failure later in the day when hunger, fatigue and low blood sugar kick in, but it also slows your metabolism which shuts down your body’s ability to burn calories. Start your day with a low-calorie, high-fiber breakfast and you will give your metabolism a jump-start that will keep the fat burning accelerated throughout the day. Getting rid of belly fat is much easier when your metabolism is running on overdrive.

It is also best if you eat 4 or 5 smaller meals throughout the day, rather than 3 bigger meals. Eating every few hours helps to keep your blood sugar regulated and maintains your metabolism at a fat burning level. A piece of fruit, a low-fat diary product and some lean protein will all help to burn belly fat and lose weight fast.

Drink Plenty of Water

The human body is comprised of approximately 60% water for men and 55% for women. Obviously, with such a large percentage of our body being directly affected by water, it only stands to reason that it is extremely vital to good health. You should drink water throughout the day and not just when you feel thirsty. Thirst is actually the beginning signs of dehydration.

Weight loss also results in the release of toxins from fat cells into the body. These toxins need to pass through the body and be flushed from your system and this will require plenty of fresh clean water. Many people will help this process along by starting their weight loss program with a fast or other detoxification program. There are many different types of fasts, not all of them require completely eliminating food and beverages. There are juice fasts, water fasts, even fasting for a single meal or a single day. There are also a number of different detox diets and programs. One very popular and effective detox diet is the Master Cleanse Diet.

Whether you choose to start your weight loss program with a fast or a cleanse, or just a sensible weight loss diet and exercise program, drinking plenty of water is essential to keep your body hydrated, healthy and flushing toxins. This is probably one of the best weight loss tips you can follow.

Exercise – Physical Activity

There is no denying that increasing the amount of exercise you do will help you to lose weight fast. Losing belly fat requires the balance between calories consumed and calories expended and this balance needs to be tipped in the opposite direction from where most of us have been living. This means, in order to lose belly fat or to lose weight in general, you need to take in fewer calories than your body uses on a daily basis.

Oftentimes, the first thing people think about at this point is a low-calorie, restrictive diet. Of course, diet plays a big role in any weight loss program, but increasing physical activity also burns extra calories. For example, if you decided to take a one hour bike ride after dinner each evening, you would burn approximately 600 additional calories per day. This would result in 4,200 extra calories burned over the course of a week or a 62 pound weight loss in one year! Simply by implementing a single activity. Combine this with a dietary change and you can lose even more belly fat.

When you are trying to lose stomach fat, it is important to realize that exercises to lose belly fat can certainly help burn calories, which will help with weight loss, but you will not be able to target a specific area for weight loss. Learn how to lose fat overall and the belly fat will come off as well.  In fact, belly fat is often the first place people lose weight!

Many people dream of being able to get flat abs, but one question will frequently come up:  How Long Does it Take to Get a Six Pack?  This is not an easy question to answer because there are a number of different variables that factor in to the final outcome.

Some people who have been going to the gym for weeks or months may be thinking that it is impossible for them to ever get six pack abs, but in reality, the problem is they are not following the necessary steps to achieve success.

Weight lifting, sit-ups, crunches and other forms of exercise are all great ways to strengthen the core muscles, but exercise alone is not sufficient to develop six pack abs. A healthy six pack abs diet plan combined with a six pack abs workout can help you lose belly fat which is the best way to get a six pack. 

With hard work and dedication you can get the abs you’ve been dreaming about! Here are a few tips to get you on the fast track to success.

1.  Dietary Supplements – Taking a multivitamin is very important for everyone; it is especially important when you are trying to lose stomach fat while building muscle at the same time. Exercise can deplete your body’s essential nutrients and supplementing with a daily multivitamin can help ensure your body gets its minimum daily requirements for proper nutrition.

2.  Follow a Six Pack Abs Workout – Working on core muscles will help define the abs which is part of the equation in how to get a six pack.

There are numerous abs exercises which can be effective, but the important thing is to be sure you work these muscles at least 3 times a week with each session lasting a minimum of 20 minutes.  It is also important to remember is that quality will be more important than quantity.  Performing the exercises properly and with the right technique is crucial.

3. Weight Training – You can get six pack abs by using more repetitions per set. Weight lifting increases muscle mass which requires more calories just to maintain itself. This means the more muscle you have, the greater the number of calories your body will burn; and this fat burning continues even while you are resting. Exercise and muscle also help your body metabolize belly fat for a sleeker abdomen.

Start with weights that are light to moderate and gradually increase your workout’s intensity by increasing how many repetitions are in each set. This will provide some aerobic exercise as well as burning more calories.

4.  Aerobic Exercise – There is no doubt that aerobic exercise burns calories and fat.  No weight loss program would be complete without aerobic exercise.

Participating in an aerobic activity four times a week with each session lasting approximately 20 minutes will maximize the fat burning benefits.

5. Water – Anyone serious about weight loss or learning how to get a six pack needs to understand how vital it is to get sufficient water. There is absolutely no substitute when it comes to water and it is essential to good health.

Drink plenty of water at regular intervals throughout the day. Water not only keeps the body hydrated, it is necessary to maintain proper body functioning as well as the means by which toxins are flushed from the body.

6.  Sleep – With the hectic pace of life these days, many people do not get sufficient sleep. It is essential that you get plenty of rest in order to allow your body the time it needs to recuperate between workouts.

7.  Eat Healthy – This is where the six pack abs diet comes in. Eating healthy is extremely important to anyone who wants to get six pack abs. You can not lose belly fat or get a six pack when you are eating junk food.

Eat a healthy diet consisting of natural foods for the best nourishment. It takes a lot of discipline to eat health, as well as the knowledge of which foods are the best for not only losing stomach fat, but building strong muscles as well.  Choose plenty of fresh vegetables and fruits which are rich in nutrients and will provide nourishment for your body.  As much as possible, avoid processed foods and sugar.

It is going to take a lot of hard work, patience and discipline to stick your diet plan and exercise program, but the results will be worth it. Exercise can help you build muscle; while a healthy diet plan will help you lose belly fat. It is important to realize that strong abs are useless when they’re hidden under a layer of fat. The best way to lose belly fat is by following the same abs diet and workout.

Is it possible that an addiction to sugar could be at the root of the dangerous increase in belly fat that is so prevalent these days?  Anyone who is trying to lose belly fat or who is searching for how to get a six pack needs to understand the role sugar plays in their diet. There is no doubt that an addiction to sugar can be much stronger in some people than in others, but the fact that sugar is an extremely addictive substance remains clear.  Many food manufacturers use this powerful addictive capability of sugar to their advantage and they load heaps of sugar into breakfast cereals, soups, spaghetti sauce, salad dressings, energy bars, soft drinks and even in catsup.

Sugar addiction is probably much more common than most people realize.  Americans consume approximately 20 – 30 teaspoons (that’s about ½ cup) of sugar on a daily basis.  Sugar has been directly linked to many health problems, including heart disease, hypertension, diabetes, IBS or irritable bowel syndrome, memory and attention problems, obesity, hyperactivity, depression, and anxiety.  It seems that a new study is released every month which adds to the already long list of dangers that are linked to eating too much sugar.  This includes the related substances known as high fructose corn syrup, dextrose and maltose.  However, despite all of these risks, people continue eating sugar because of its addictive nature.

Sugar meets the criteria necessary to be classified an addictive substance:

• It stimulates the release of neurotransmitters, such as serotonin and dopamine, in the brain.  Sugar does this in a way very similar to other addictions, such as alcohol addiction, cocaine and other abused drugs.
• People consume it compulsively without regard to its negative consequences or their desire to stop.
• With ongoing use, a tolerance is developed to its effects.
• People who consume heavy doses of sugar have difficulty functioning without it.
• Withdrawal symptoms occur when consumption is stopped.

Breaking an addiction or dependency on sugar is not as easy as some would suggest.  The roots of a sugar addiction encompass both the physical as well as the emotional aspects of physiology, so the approach necessary to break the addiction will require a combination of both physical and psychological elements.  The good news is that the less sugar you eat, the fewer cravings you will have for it.  You need to realize that any withdrawal symptoms will last only a few days, but you will feel much better and more energetic once you have broken the sugar addiction.

Ten steps or sugar busters to get a handle on your sugar problem:

1. Keep all sugar and sugar products out of the house.  This includes not only white and brown sugar, but maple syrup and corn syrup as well.
2. Be sure that you are consuming enough healthy food in order to keep your hunger satisfied.  Eating healthy, whole foods like fruit, cherry tomatoes, carrots, red peppers, dried fruit and dates will help to keep a sweet tooth satisfied.  Make sure you drink an adequate amount of water.  Once you have eliminated sugar from your diet, your taste buds and system will become much more sensitive and you will find that whole natural foods taste sweeter and are more satisfying.
3. Eat three meals a day and be sure to combine complex carbohydrates such as vegetables, fruits, and whole grains with lean protein and healthy fats.  Eating regularly will help maintain blood sugar levels throughout the day and reduce sugar cravings.  Eating a high fiber diet will also help reduce sugar cravings.
4. Take a multivitamin.  I-glutamine and picolinate have been known to reduce sugar cravings for many people.
5. When going out, be sure that you don’t head out hungry, especially if sweets will be available.  Bring a healthy snack with you, or eat something before going.
6. Get plenty of exercise and sunlight as well as adequate sleep to help reduce sugar cravings.
7. Many cravings are not a result of hunger, learn to identify why you are feeling the craving.  It could be that you are stressed or anxious about something.  Find alternative ways to manage stress, like going for a walk, reading a book or watching a movie.  Some activities can help provide relaxation, take a hot bath, listen to music or meditate.  Relaxation helps balance blood sugar levels and reduces sugar cravings.
8. If you have been using sugar to deal with feelings that make you uncomfortable, try to identify what those feelings are and respond to them appropriately.  If you feel tired, rest or take a break.  If it’s boredom, find something that will stimulate you.  If you are feeling lonely, call a friend.  When trying to overcome a sugar addiction, you need to pay close attention to your feelings and give yourself what you need instead of continuing to use sugar as your substitute.
9. If you slip and end up overindulging in sugar, just acknowledge your mistake and jump right back on track.  Don’t let the guilt or shame keep you from getting back to your goal of beating the sugar addiction.  It doesn’t make any difference if you need to try again, just keep trying until you beat it.
10. Be kind and gentle to yourself.  To overcome your struggle with sugar, you will need to learn how to give your body proper nourishment as well as how to respond with compassion to your feelings.  The best substitute for sugar is self-acceptance.

Eliminating a sugar addiction can be a very effective weight loss program as well as having the ability to keep you healthier and feeling better overall.  The sugar busters diet uses a sugar free diet to help lose weight, but it also results in conquering a sugar addiction by utilizing a strict no sugar diet. The best way to lose belly fat is by eliminating sugar, as much as possible, from your diet.

What is the connection between fructose and belly fat?

How to Lose Belly Fat

The average American eats about 136 pounds of added sugar each year.  Approximately 57 pounds of this additional sugar is in the form of High Fructose corn Syrup (HFCS).  If we look back and compare today’s outrageously high intake of sugar and HFCS to the average American diet in 1966, we see a startling change in the amount of sugar consumption.  In 1966, we ate NO High Fructose Corn Syrup and added sugar averaged about 113 pounds, per person; that’s 23 pounds less than we consume now.  The question is, can simply changing our food not only help us lose weight, but help us lose belly fat as well?

According to the Center for Disease Control (CDC), women under the age of 50 weigh approximately 27.5 pounds more and are an inch taller than in 1960; men under 50 weigh about 23.5 pounds more and are one and a half inches taller, on average.  Older adults also show dramatic weight increases, men between 50 and 59 were nearly 28 pounds heavier, while those between 60 and 74 showed a whopping 33 pound average increase!    With everything we know about the dangers of carrying excess weight, we’re not losing fat; instead Americans are getting bigger and fatter, we need to lose weight fast!  We need to learn how to lose fat and improve our health.

High Fructose Corn Syrup (HFCS) includes any of a group of corn syrups that have undergone an enzymatic process to convert its glucose into fructose.  It is then mixed with pure corn syrup (100% glucose) to achieve the desired level of sweetness.  In the United States, HFCS is typically used as a sugar substitute in most processed foods and beverages, including yogurt, bread and soft drinks.

The most common varieties of High Fructose Corn Syrup are: HFCS 55 (used mostly in soft drinks), HFCS 55 is comprised of approximately 55% fructose and 42% glucose; and HFCS 42 (used in processed foods, baked goods and other commercially prepared products), HFCS 42 is approximately 42% fructose and 53% glucose.  Many critics argue that the extensive use of HFCS in food contributes to weight gain by altering normal appetite functions, and that the use of HFCS in some foods may be a source of mercury.

The American Medical Association (AMA) suggests “it appears unlikely that HFCS contributes more to obesity or other conditions than sucrose”, but it also calls for further independent research on the use of HFCS.  In 1976, the U.S. Food and Drug Administration (FDA) classified HFCS as generally recognized as safe (GRAS).  However, today, over 85% of the corn syrup produced in the U.S. is a genetically modified product.  This may be even more reason for concern. 

So, what is the problem with HFCS?  Does it change your metabolism? Is it the danger of consuming another Genetically Modified (GM) food? Or is it simply that we consume too much of it?  Whatever the problem, the occurrence of belly fat, or stomach fat, is on the rise and so is the consumption of HFCS.

According to an article published in the Journal of Clinical Investigation consuming fructose sweetened beverages increases visceral adiposity, or belly fat.  In a small study, fructose was given to one group and glucose to another.  They received 25% of their calories for 10 weeks through either fructose or glucose, and as would be expected both groups gained weight.  However, the group that received fructose had more belly fat, higher blood sugar, higher insulin levels, more oxidized cholesterol and less insulin sensitivity.  What does this mean?  Higher insulin levels and less insulin sensitivity cause the body to store fat, belly fat.  This is the dangerous visceral fat that has Americans struggling to find how to lose belly fat.  Losing belly fat is not just about the aesthetic value, excess belly fat poses significant health issues.

If you want to learn how to lose belly fat, you need to lose weight in general.  When you begin to shed the pounds, you’ll lose belly fat as well.  In fact, belly fat is usually the first to go.  That’s good news.

How can you avoid HFCS?

High Fructose Corn Syrup is hard to avoid if you eat convenience foods or processed foods – it’s used in soft drinks, bread, candy bars, fruit drinks, salad dressings and thousands of other items.

• Avoid fast foods.
• Read food labels carefully.
• Learn which of your favorite foods do not contain HFCS
• Find alternatives to your favorite foods that contain HFCS
• Eat foods that you prepare yourself, avoid processed convenience foods.

Eat for flavor and for health!

Lose Weight Fast

The United States has become one of the fattest nations on the planet and it continues to grow, literally!  Coined The United States of Processed food, high fructose corn syrup and fast food, it has been high on the list of fattest nations for more than 50 years.  With the health concerns of obesity and stomach fat, many people are now trying to figure out how to lose belly fat, but it’s not easy to sort through all the hype.  It should be apparent that we need to do more to educate ourselves on proper diet and nutrition as well as weight loss tips to show us how to lose weight.  Obesity has become a national crisis and it’s imperative that we do something about it. 

A basic weight loss program consists of a healthy low-calorie diet and plenty of physical activity or exercise.  The media is constantly bombarding us with the latest and greatest weight loss products, guaranteeing to show us how to lose weight fast.  But every product is aimed at the same basic principle; you have to eat few calories than your body needs if you want to lose weight.  That’s right, there are no fancy tricks or magic bullets, losing weight comes down to that one basic principle. 

The amount of calories your body needs on a daily basis will depend on three factors: your BMR, or Basic Metabolic Rate; your level of physical activity; and the thermic affect of your food. 

Your BMR, Basic Metabolic Rate, is the number of calories or energy your body needs just to function, while at rest.  This will account for approximately 60 to 70 percent of the calories your body needs each day.  Your BMR includes the calories required to keep organs functioning and other body processes.  A reliable formula to determine your BMR is the Harris-Benedict formula: 

Adult male:  

66 + (6.3 x body weight in pounds) + (12.9 x height in inches) – (6.8 x age in years) 

Adult female:  

655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) 

The next item that affects the number of calories your body needs is the amount of physical activity you engage in.  Physical activity requires the second largest number of calories your body will need.  Everything we do requires energy and this energy or fuel is provided in the form of calories.  Whether you’re brushing your teeth or participating in an aerobics class, your body will need energy for fuel, this energy comes in the form of calories.  The number of calories required will depend on your weight; obviously, the more you weigh the more calories it’s going to take to move your body. 

The last item that plays a role in the number of calories we need is something called the thermic effect of food.  This is the energy your body needs in order to digest the food you’ve eaten.  When we eat, our body needs energy in order to break the food down into its most basic elements so it can be properly utilized. This energy is the thermic effect of the food and can be calculated by multiplying the number of calories eaten by 10%. 

It’s important to understand how your body uses calories as well as the number of calories it needs each day.  Once we understand this, it’s easy to determine the best way to lose weight.  A pound of body weight is equivalent to 3,500 calories, so if we want to lose 10 pounds, we need to reduce the number of calories we consume by 35,000 calories.  If we know that our body needs 2,000 calories per day just to maintain its current weight, then we can easily calculate what we need to lose 10 pounds.  

Let’s say we decide to reduce our daily calorie intake by 500 calories, it would take us 70 days to lose 10 pounds.  But, if we decided to incorporate extra physical activity each day, we can increase the rate at which we lose weight.  If we include a daily workout that burns 500 calories, we have now doubled the rate at which we will lose that 10 pounds and we will have accomplish this in a matter of 35 days instead of the original 70.  

Whether we reduce the number of calories we consume, or we burn more through exercise, it still comes down to calories in vs. calories used.  Ideally, you’ll use a combination of diet and exercise to help you lose weight fast. The best exercise to lose weight will not only burn calories, but will help keep your metabolism running at its peak performance.

Excess belly fat or visceral fat is a serious health risk and has been linked to high insulin, high triglycerides, high cholesterol, high blood pressure and a host of other problems.  This visceral or intra-abdominal fat is often referred to as “killer fat,” it’s a serious health issue.  If you have a little extra bulge in the middle, you need to learn how to lose belly fat immediately.  Researchers confirm that weight loss and physical activity appear to be the key to not only losing the belly fat, but lowering ones health risks as well.  Several studies indicate that exercising regularly, such as taking a brisk 30 to 45 minute walk each day, can significantly reduce this visceral fat. 

Specific exercises to lose belly fat typically are not effective, only an overall reduction in body fat will trim down your middle.  Abdominal exercises like crunches and sit ups are useful in helping to tone and strengthen your abs; and if you want to know how to get a six pack, these exercises are a great start!  However, strong, toned abs lying under a layer of fat is not what we’re looking for when we talk about the best way to lose belly fat.

The best way to lose belly fat fast is through exercise and a healthy diet.  Learning how to lose weight is essential if you want to eliminate belly fat.  Here are 16 foods you can include in your healthy belly fat diet.

Belly Fat Diet Tips:

Berries – Berries have a lot of fiber and will help keep you feeling full.  Raspberries are packed with six grams of fiber per cup!

Olive Oil – Fats help control hunger and are vital for proper nutrition.  It’s important to stay with monounsaturated fats such as olive oil or canola oil.  These fats help satisfy cravings as well as control cholesterol.  Be sure to avoid any hydrogenated vegetable oils and trans fats, these are linked to many health risks.

Oatmeal – If you experience mid-morning hunger pangs, it’s often due to a drop in blood sugar levels.  Oatmeal, which is rich in soluble fiber can help keep you feeling satisfied and provide a sense of fullness to keep cravings at bay.  This will help you overcome the urge to grab a quick donut or other high-calorie snack.  Be sure to avoid the flavored varieties that are loaded with sugar.  Opt for plain rolled oats or steel-cut oats and sweeten it with either stevia or berries.

Protein Powder – Protein powder is loaded with essential amino acids which help build muscle and burn fat.  Add two teaspoons of protein powder to your smoothie and you’ve got a delicious, fat-burning drink.  Just make sure you start with a healthy, low-fat smoothie; adding protein powder isn’t going to make your high-fat, high-sugar smoothie a healthy diet drink.

Nuts – Nuts are full of fiber and help keep you feeling full as well as packing a belly busting punch.  Limit yourself to a small handful each day, nuts will help satisfy hunger cravings but they are also high in calories.  Avoid salted nuts, too much sodium might raise your blood pressure.

Legumes and Beans – Beans are low in calories and loaded with fiber and protein, which will help you lose weight and tone muscle.  Try picking one meal a week and use beans as your primary protein, you’ll add extra fiber to your diet while reducing saturated fat.

Eggs – Eggs have long been given a bad rap because of their cholesterol.  But eggs also contain vitamin B12, which your body uses to metabolize fat.  If you have high cholesterol, be sure to consult with your doctor before adding eggs to your diet.

Lean Meats and Fish – Your body uses more calories to digest protein than it does in the digestion of fat or carbohydrates.  Turkey has well been known as a lean meat, but fish has even less saturated fat.  Choose tuna or salmon for a healthy protein packed with Omega-3s.  Omega-3s will help prevent cortisol, which is a stress hormone associated with an increase in belly fat.

Whole Grains – Whole grains are packed with fiber which will help keep you feeling full.  Don’t fall into the idea that all carbohydrates are bad, whole grains contain carbs and these carbs are actually good for you!  Be sure to read labels, they can be deceiving.  Some bread that’s labeled as “wheat” has had all of its nutrients and fiber stripped away by processing.  Look for bread labeled “whole grain” or “100 Percent Whole Wheat,” these breads will provide the beneficial fiber and nutrients.

Green Vegetables – Green vegetables like spinach and broccoli are rich in fiber and contain very few calories.  Treat yourself to a salad before your meal and you’ll find you’ll be satisfied with much smaller portions.  Green vegetables are also loaded with vitamins and minerals that will help you lose belly fat.

Avocadoes – Avocados are rich in heart-healthy monounsaturated fat and are a great source of filling fiber.  Each avocado has 11 to 17 grams of hunger fighting fiber.  Add half a cup of avocado a day for the beneficial MUFA and fiber.

Dairy - Research shows that calcium is beneficial in helping with weight loss.  Calcium actually breaks down fat deposits while helping to prevent more fat from forming.  Be sure to choose low-fat or fat-free varieties of dairy products instead of their full-fat versions.

Peanut Butter – Peanut butter is packed with niacin, which is known to prevent a bloated belly, and it keeps the digestive system functioning smoothly.  Read labels when choosing peanut butter, some brands contain a lot of extra sugar.  Look for all-natural peanut butter for a much healthier choice.

Iced Tea – Tea is a rich source of antioxidants, especially if you choose green tea.  Studies have shown that antioxidants can increase metabolism and help you burn more calories.  In fact, Swiss researchers claim that simply drinking tea every day can help you burn an average of 266 extra calories.  Try to drink 4 cups of green tea every day, but skip the processed tea in a bottle; these have had all their slimming nutrients depleted.

Parmigiano Reggiano Cheese – Parmigiano Reggiano cheese is rich in calcium and low in calories.  Researches also claim that it has the ability to activate the body’s fat burning hormones, assisting in burning more belly fat.

Cannellini Beans – Cannellini beans contain a resistant starch, an anomalous fiber that resists digestion, and the slower your body digests its food, the harder it has to work – that means it burns more calories!

By incorporating a healthy diet and increasing your physical activity, you’ll be well on your way to beating the battle of the bulge.  The good news is that this dangerous belly fat is usually the first to go when you start dropping pounds.  The best way to lose weight is to eat healthy and get plenty of exercise.  Stick with these tips and you’ll see your belly trimming down in no time.

Many people decide they need to lose 10 pounds, and they need to lose it by next week!  Is this realistic?  Can it be done? Or maybe more importantly, should it be done?  Once we realize that we need to lose weight, we typically want fast results.  The first thing we contemplate is how to lose weight fast.  We live in a results oriented society and we’re not accustomed to waiting for what we want.  While it is possible to lose a significant amount of weight in a week, you need to arm yourself with some basic weight loss tips and solid determination.

The first step in a successful weight loss program is to change your eating habits.  You aren’t going to lose weight if you don’t reduce caloric intake.  And don’t fool yourself, that walk around the block did NOT burn off the donut you had for breakfast.  Did you know that an Entenmann’s iced buttermilk donut has 295 calories (17.1g fat of which 4.5g are saturated!) it would take the average woman over an hour of walking to burn off that one donut…and that’s not going to help with the saturated fat you consumed, but that’s another article.

So, what are the basics of a healthy weight loss diet?

There are many diet plans available, but the best way to lose weight is to find a plan that you can live with.  If you are looking for quick weight loss, there are diets that will show you how to lose weight in a week or two, and many of these diets can be extremely helpful in the short term.  There are also diets that will teach you how to lose belly fat and there is definitely some validity in knowing the proper foods that can promote fat loss.  But, you need to use caution and be sure to evaluate the prudence of any diet you plan to follow.  Is it realistic to think you’re going to spend an entire week eating nothing but grapefruit?  Here are a few diet tips to keep in mind:

• Eat a variety of low-calorie vegetables, and plenty of them.  These will help keep you feeling full.
• Drink plenty of water.  Many people confuse thirst for hunger.
• Remove all temptation.  Clear out all the ice cream, cookies, chips and unhealthy snacks.  If you don’t have them in the house, you won’t eat them.
• Stay busy, boredom often leads to munching.
• Eat only while sitting at the table and only from a plate.  No munching out of bags.
• Don’t skip meals.  Eat three meals each day and include a healthy low-calorie snack.

It’s also helpful to weigh yourself first thing in the morning, this gives you the encouragement (or motivation), to stick with your weight loss plan.  Making a food journal is another method of accountability.  When you write down everything you eat, there’s no fooling yourself … you can see where you’re taking in too many calories.  Just be sure you accurately record every bite you take.

The next step to successfully taking off the weight is to begin to actively move your body.  No more sitting on the couch with the remote, you need to get up and get moving.  Being active will not only help you burn calories and lose weight, but it can help protect you from many diseases and ailments, including:

• Diabetes
• High blood pressure
• Heart disease and stroke
• Osteoporosis
• Osteoarthritis

Being active will also help you feel better because it increases your energy while lowering stress.  It can be hard to make a lifestyle change, but it’ll be worth it in the end. 

To get you moving and help you succeed here are some getting started tips:

• Start slowly – your body will need time to adjust to your new activity
• Warm up – It’s important to warm up before you start any exercise.  Swing your arms, stretch, move around some and get your muscles warmed up and ready for work.
• Cool down – when you’re finishing up your exercise, start slowing down a little at a time.  Spend a few minutes at the end stretching.
• Set goals - Set both short-term goals and long-term goals.  Make your goals realistic and measurable.  Don’t say “I want to lose weight,” instead define it … “I want to lose 10 pounds”. 
• Track your progress – Keep a log or journal of your activity.  You may not notice your progress, but when you look at where you started, you’ll be able to see how far you’ve come.
• Daily Activity – Find a way to fit daily activity in wherever and whenever you can. 
• Get Support – Family and friends can be a huge support in helping you get active.  Find someone who will not only cheer you on, but maybe participate with you.  It’s great to have a walking buddy or someone to exercise with.
• Enjoy yourself - The list of possible activities is endless.  Try a number of different activities and keep active while having fun.

Exercise or being active does not have to be boring or hard to be good for you.  Anything that requires you to get up and move, even if only for a few minutes a day, is a start to getting healthy and fit while losing weight.

How to Lose Belly Fat

Learn How to Lose Belly Fat FAST with these 9 essential steps!

1. Pay attention not only the quantity, but also the quality (and frequency) of your eating. Excess belly fat is caused by a sedentary lifestyle as well as overeating. Take control of the calories you’re consuming and you’ll gain control over your belly fat. All the tummy crunches in the world will not whittle down your belly if you continue to overeat.
2. Avoid Trans Fats. Trans-fatty acids are not healthy and may lead to the risk of heart disease, but they also may be putting you at risk in another area. A recent study by Wake Forest University suggests Trans Fats may actually increase dangerous belly fat.
3. Late afternoon is often the point when your diet efforts fail. This is the time when you’re more apt to be tired and overwhelmed and it’s easy to grab a quick candy bar or some other diet blasting snack. The trick is to plan ahead and be prepared. Have a substantial snack mid-afternoon, one that will carry you over until dinner time. Combine a lean protein with a little fiber for optimal satisfaction.
4. Beware of after dinner snacking. If you’re really hungry, opt for a small whole food snack like a small piece of fruit or a little yogurt; just a little something to hold you over until breakfast.
5. Get more sleep. Studies have shown that people who get less than 4 hours of sleep each night are 70% more likely to be obese than people who get a good night’s rest. Sleep deprivation lowers leptin, a protein responsible for suppressing appetite. It also inhibits your body’s ability to produce insulin which regulates blood sugar. So, get your rest and give your body the ability to burn off those excess calories.
6. Manage Stress. When we’re under stress, our bodies release the hormones of adrenaline, cortisol and insulin. High cortisol levels have been shown to increase appetite and fat production. Not only do higher levels of cortisol increase fat production, this fat has been shown to typically deposit itself as belly fat.
7. Think about your core muscles. Throughout the day, try to remember to suck in your belly and concentrate on contracting your ab muscles. You’ll be doing ab exercises every time you contract and expand and this will help you build a stronger core.
8. Achieving and maintaining strong core muscles isn’t as hard as you might think, it just takes consistency. Try some simple core crunch exercises and you’ll quickly be seeing results.
9. Building a strong core definitely helps minimize the look of belly fat, but only cardio will get the fat burning ignited. You need to incorporate cardio into your workout routine to blast away the excess fat.