10 fat burning foods that will help you lose weight

In no diet may lack the fat burning foods: the slimming power, just can not miss in any diet!

In the diets never miss the fat burning foods, or foods that do not usually contain only a low content of fat and calories, but they can also help your metabolism to burn calories more easily and, consequently, a few extra pounds too!

Here is a list of 10 fat burning foods that you should not miss and that will give your diet a plus!

Pineapple: 
its very low calorie intake combined with its many quality makes it one of the most powerful fat burning foods ever! It prevents fat from being assimilated by the body, aids digestion and has a high power draining and cleansing. Not to be missed for any reason your diet!

Legumes: 
legumes return between the fat burning foods that allow you to quickly quell hunger: rich in fiber, legumes are also perfect for aiding digestion.

salmon: 
among the fish is categorized among the fat, but its high content of omega three makes it a food not to miss in any diet. Just its high content of omega three puts the body in the ideal conditions to burn fat! A light and tasty recipe? Here are the asparagus with salmon >>

Arugula: 
between the salads is one of the richest in vitamin A and C, important to stimulate the metabolism and enable the consumption of calories. Try it in this salad fast >>

Strawberries: 
are not only delicious, but are also good! Strawberries are low in calories and low in sugar: you can also have a cleansing food that also counteracts cellulite! The important thing is to eat them by themselves, with no added sugar! Use them for a tasty appetizer: skewers of strawberries and feta >>

Chili pepper: 
learn to reduce the amount of salt and flavor to your meal with chili: it speeds up your metabolism, curbs hunger and the fight against fat pads!

Cereals: 
ever-present in the list of foods for a healthy and balanced diet: rich in precious fibers that allow the body to find the right balance, they also have a high satiating power! Useful during the attacks of nervous hunger: they also help to prevent the accumulation of fat!

Avocado: 
has always been considered an enemy of the diet, in fact it has been shown that its fat "healthy" help the body to increase metabolism and satisfy hunger.

Grapefruit: 
other food fat burning almost miraculous! Large draining power that makes this fruit one of the best foods anti-cellulite. Also manages to satiate quickly: perfect for an afternoon snack!

Green tea 
replaced the traditional cup of tea with green tea: you will have an ally not only diet but also against aging! Green tea is indeed not only a food fat burning, but also allows you to promote digestion and give you a glowing skin!

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4 Simple Cardio Programs to Burn Fat Super Fast

Jumping Rope

Jumping rope provides a number of health benefits: not only is it a great cardiovascular exercise that burns calories and fat, but it also develops good coordination between the hands and feet, as well as rhythm (muscle coordination). The greatest thing about jumping rope is that it is very inexpensive and you can do it almost anywhere.

Jumping rope has been proven to be a very effective method for burning fat. It has been shown to burn as many as 1,000 calories per hour. Wow, that is some serious caloric expenditure! Some of the best and leanest athletes swear by it. Movies often depict professional boxers skipping rope because it develops great cardiovascular endurance and stamina. It's no wonder that boxers are some of the best-conditioned athletes.

Grab a jump rope and try it yourself!

Stand erect, but relaxed, when you jump.
Keep your knees slightly bent.
Look straight ahead, not at your feet.
Land on the balls of your feet, not on your heels.
Keep your arms fairly still, do not flail.

Start by jumping slowly, building up your speed so you can jump rope more quickly over time. See how many times you can jump without missing. Try to do 100 skips before you have to stop – then, beat that record the next time. Do 50 super fast jumps, followed by 50 slower jumps.

Jumping rope is great for the whole family. Have even more fun by getting some friends to play Double-Dutch. Jump rope for 30 minutes, five times a week, and watch your waistline shrink. Go invest in a jump rope today, and quickly get the body you want.

Jumping on a Trampoline

Jumping on a trampoline – yes, I said jumping on a trampoline – is a great workout. It not only develops excellent proprioception (body awareness), but it also burns a ton of fat and calories. And did you know that the rhythmic bouncing has a powerful effect on the lymphatic system, which builds a stronger immune system?

A trampoline provides exercise that are easy on the joints, very low in stress, and great for the body.

It's easy to start a trampoline regimen. Buy a mini-trampoline for your living room and jump while watching your favorite TV show, or bounce to a trampoline workout video. For tons of family fun, buy a large trampoline for the backyard. Start jumping on your trampoline for 30 minutes a day and bounce away your pounds.

Outdoor Sprints

A Great workout: go outside and sprint as hard and fast as you possibly can. Once you feel like you're going to collapse, stop; walk until you're no longer huffing and puffing; then, sprint again. You might call this the 'Forrest Gump' Workout. Repeat as many times as you can, or until you complete a full 30 minutes of sprints and rest/walking.

This is a very intense workout, so you need a good level of fitness and conditioning before trying it. Sprint your butt off, walk until you catch your breath, then do it again. The harder you push yourself, combined with the faster and longer distance you run, the sooner you will get in shape and the more fat you will lose.

Outdoor sprints offer fat loss and a great body at no cost, so push harder than you ever have pushed before. If this sounds too difficult, consider the payoff. Any successful athlete will tell you they have put their bodies through this type of workout challenge.

If you are in good physical health, a sprint workout is extremely safe – so remember, just because you might feel like quitting doesn't mean you have to. In other words, keep pushing and get your butt in shape, no whining, no complaining; just results, and a happy, more confident you.

Stadium Stairs

Running up stairs is a great no-cost, outdoor workout available at your local high school or college stadium. Sprint to the top of the stadium, then walk down the stairs. Remember, safety first! As soon as you get to the bottom, sprint back up to the top, and repeat.

This extremely high-intensity cardio program will burn fat quickly and send your heart rate through the roof. Sprinting stairs is a common exercise for all levels of athletes, and who among us doesn't want the lean, muscular shape of an athlete? So stop complaining about not being able to afford the fancy equipment. Go to the stairs and run your butt off! You'll get a tight, firm rear because you'll lose that fat from your behind, and everywhere else, as you burn up the calories running up those stairs.

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Learn To Burn Fat Around the Clock

People have been trying to lose weigh like men for years. Finally a system comes along to change everything. Researchers have recently discovered a special hormone that all people have in their bodies. This hormone is called "Leptin" , women have twice as much as men do. That is why "Leptin" based diet programs such as "The 3 Week Diet" system are scientifically engineered for results. You will learn to lose weight regardless of your age or weight.

"The 3 Week Diet" system
This program understands a women's metabolic make up is different than that of a man. What most people really need to lose weight is a metabolic override. This consist of simple yet extremely powerful strategies that hold the key. This is something your genetics kept locked away your whole life. I am happy "The 3 Week Diet" system has come along. Following this diet plan step by step will help you see immediate weight loss in about 3 weeks. You will be amazed how easy fat comes off. This plan can bring fast long term enjoyable fat loss.   This blueprint will work for you even if you have little or no time. This is why "The 3 Week Diet" system is not a fad, a restrictive or difficult diet. You need a system that works with your female metabolism to ensure success.d everything into one guaranteed plan that really works.

I would love to see everyone benefit from all the hard work we put into losing weight. Sometimes we can put in just as much work and time, but do not see the results. My husband and I can get up and start our exercise plan in the morning. We can get up every morning and follow the same routine for weeks, but he would still lose more weight than me. This was happening to me to often, that sometimes I would skip days. I think I was disappointed with my results to the point I wanted to give up. I was lucky when a friend gave me a tip on this powerful system that guaranteed results. No more prepackaged meals, extreme diets, hours at the gym or starving myself. I was given a program that provided a nutritionist and exercise plan that works to bring quick results. It was not long until I seen fat burning in areas any person would be happy with. Finally my search is over trying to find exactly what I needed to shed pounds around the clock, even while I am asleep.

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5 Ways To Burn Body Fat fast

 To successfully burn unwanted fat you need an effective complete fat burning program. But it has being done correctly and in a way that you can stick with so you don't put the fat back on whenever you stop. Here's 5 quick tips that may help you lose body fat beginning today.

1. Don't Restrict Your Calorie consumption Too Much.

For those who restrict your calorie consumption too much, your body thinks that it's going into starvation method, so responds by scaling down your metabolic rate to get the most from the food it is getting. For your metabolism to control efficiency and burn calorie consumption, actually eat plenty of fresh vegatables and fruits, meat, lean meats and total grains. These foods will preserve you full, and are not full of saturated fat, carbohydrates and calories.

2. Don't Miss Out Breakfast every day.

That will kick start your metabolism beyond its resting metabolism rate you'll want to fuel your body immediately after sleeping. Possessing a healthy breakfast helps you to wake your system and have it working to burn unwanted fat. If you're skipping breakfast, you're more likely to succeed in for high sugar and high calorie snacks during the morning.

3. Buy Moving.

Research shows that after resting for 4 hours or higher, your body produces less in the enzyme that helps to burn excess fat and cholesterol. However ,, by just standing way up and moving about kicks your whole body back in to products. For those who sit down for ones job, ensure that you wake up and move around with regard to 5 minutes every hour or so.

4. Have An Effective Exercise routine.

Cardio exercises burns fat plus the most calories, but just for the time that you exercise. When you stop performing exercises, the calorie burn prevents. On the other side, strength or resistance coaching goes further. You burn calories if you are exercising and you also burn calories when you have stopped exercising. The reason is , your metabolism should restore the glycogen, or simply energy, back to your muscles. The best exercises to be able to burn body fat are a variety of both cardio and strength training.

5. Have A Weight Burning Plan.

Needs . challenges that people face when they attempt to lose body fat is that they can see the change in lifestyle as being a prison sentence. But it is important to remember that you will be actually trying to have a very healthier lifestyle. You might want to make what you eat and exercise routine work such that you can keep it. For anybody who is too restrictive and do not allow yourself to have everything else you enjoy, shipment be able to keep it up.

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How To Burn More Fat by Eating High Thermic Foods

Having more than enough fat in the body is a serious problem for most people. Exercise is of course the best solution, but it should go with the proper diet or a healthy lifestyle. One solution is eating high thermic foods. High thermic foods are foods that you eat but you need more energy to process them than you take in. If you eat more high thermic foods then you decrease the chances of packing on more pounds. You can burn more fat doing this. Just read on.

1. Protein rich foods give the highest thermic effect. They quicken your metabolism and promotes the strengthening of muscles. One good example is chicken. Stay away from fried chicken. Stick with broiled, baked with the skin off. If cooked right you can get the full benefit of its nutrients. If you are a red meat fan, always go for lean cuts. They get rid of fat you do not want your body to be dealing with.
2. Eat fruits, An apple a day keeps the doctor away. Apple is rich in fiber. It speeds up your metabolism and gives you essential vitamins that are good for your body. Something that should also go on your grocery list are oranges, pineapples and lemons. These are fruits that can increase your energy, improve your nervous system and gives your body vitamins to fight against diseases.
3. Be a salad fan, instead of reaching for that bag of potato chips with the creamy dip. Have salad ready in your fridge and avoid using heavy creams. Stick with carrot sticks, broccoli then drizzle with a bit of olive oil or vinaigrette.
4. Know the oil that you use. Garlic oil, canola oil and extra virgin olive oil are good in mixing with your dish. It makes you burn fat faster. Some even say drinking a spoonful of olive oil a day can make you healthier.
5. Drink milk. A glass of milk in the morning or before you go to sleep can make a difference when you get older. It strengthens bones and makes you burn fat faster. Just get skim or non fat milk that you can drink straight from a glass or mixed in any recipe you got.
6. Eggs are a breakfast favorite. Omelettes can be made skipping the yolk thus making it healthier to eat. So for your next breakfast, just use some herbs like basil to sprinkle on your scrambled eggs.
7. Eat beans. Beans are not exactly everyone’s favorite but eat a few in a week Mix it with rice or a couple of potato strips and stay healthy.
8. Do not overdo it. Anything in excess is not good for your body. Eat in portions—just enough to keep you full till next mealtime.

There are a number of ways that you can burn more fat, if you eat high thermic foods then you are off to a great start. Just remember that eating these types of foods is not the only solution. You have to start exercising and stop overeating. Discipline is important and choosing the right quality foods.

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12 Fruits That Can Help You To Burn Excess Fat

Unfortunately, in recent times the incidence of obesity and its attendant health problems (such as stroke, hypertension, diabetes, cancers and so on) has been on a steady rise as more people lead sedentary lifestyles and consume fatty foods.

In view of the diverse health risks and challenges associated with obesity on the one hand and the immense benefits that have been attributed to being able to maintain a normal Body Mass Index (18.5-24.9) on the other hand, it has become pertinent to discuss some of the fruits that must become a part of your regular diet in order to help burn some fat and promote weight loss.

1. Apples: Apples are known to be a very rich fruit source of dietary fibres. Fibres help to fill your stomach and reduce your likelihood of snacking on junk foods. Also, being a low-calorie fruit, apples are your best bet if you want to slim down a bit.

2. Pears: These fruits have been shown to have a high-fibre content which is an essential ingredient for weight loss. Pears were also found to lower cholesterol levels, thereby reducing the chances of excessive weight gain and also protecting the heart.

3. Grapefruits: They are excellent high-fibre, low-calorie fruits that have proved to enhance weight loss. Researchers have ascribed this effect to phytochemicals and vitamin C found in grapefruits. A study performed at Johns Hopkins University revealed an average weight loss of 20 pounds in some women who ate grapefruits daily for 13 weeks. That was an amazing result, right? Consider adding grapefruits to your diet as well.

4. Coconuts: Apart from being high in fibre content, coconuts contain medium-chain triglycerides that increase the metabolic rate of the liver and thereby help to facilitate weight loss and keep you in good shape.

5. Tomatoes: Tomatoes aid in the synthesis of carnitine, an amino acid that has been shown to enhance the body's ability to burn fat by up to thirty-three percent. Furthermore, lycopene, a phytochemical and vitamin C which are found in tomatoes are also beneficial to those who need to shed some weight.

6. Berries: These are rich in powerful natural chemicals (polyphenols) that can enhance weight loss. A recent study at Texas Woman's University revealed that blueberries are able to fight fat cells and prevent fat from forming. In the same vein, strawberries promote the production of leptin and adiponectin which help the body to burn fat.

7. Oranges: Oranges are low-calorie, high-fibre fruits yet dense in nutrients. A single serving of oranges contains only 85 calories but it has as much as 4.3g of dietary fibres which enhance regular bowel movements apart from helping you to feel full so that you can avoid junk foods.

8. Avocado: It contains significant quantities of Omega-9 fatty acids which help to boost metabolism or breakdown of fat and thereby reduce body fat stores.

9. Pomegranates: They are high-fibre, low-calorie and cholesterol-lowering fruits that can prove very beneficial in your bid to shedding some weight. Each half-cup serving contains as much as 3.5g and a study done by scientists at University of Caroline showed that pomegranates contain Polyphenol antioxidants that help to suppress appetite and boost metabolic rate.

10. Peaches: Peaches have been found to destroy extra fat layers, hence they are a good option for those planning to lose weight. Furthermore, being a rich source of dietary fibre and water, peaches can replace your high-calorie snacks and make you feel satiated over prolonged periods of time.

11. Bananas: Although bananas have a higher calorie content than most other fruits, their calorie content is largely fat-free. The benefit of this for the person who needs some weight loss is that bananas can provide them the needed nutrition and energy without fat. In addition, bananas are great in fibre content.

12. Kiwis: Although an overlooked fruit in enhancing weight loss, it is interesting to note that one-cup serving of Kiwi contains a whooping 5g of fibres and only 110 calories. They also contain carnitine which helps to break down fat to release calories. Kiwis have also been found to stabilize blood sugar levels in order to prevent conversion of excess sugars to fat by insulin.

In conclusion, research has shown the tremendous health benefits of weight loss such as improved glycemic control in obese diabetic patients, reduction in blood pressure in hypertensive obese patients and better lipid profile in obese patients with dyslipidemia. Hence, taking pragmatic steps towards ensuring a normal weight is a worthwhile venture.

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How Green Tea Can Burn Belly Fat

1. 

   Caffeine

   • Green tea contains caffeine, which speeds up the metabolism and breaks down fat. While the fat-burning properties of caffeine are generally harnessed only by exercise, caffeine keeps blood sugar at higher levels than normal and thus reduces hunger, which could also be considered pre-emptive fat burning. Still, as with any caffeine-based product, the best way to harness the fat-burning potential of green tea is to take it with lots of exercise.

   Thermogenesis

   • Green tea contains catechin polyphenols, which like caffeine tend to increase the body's thermogenic activity--the increased consumption of calories as energy. This increased caloric usage can also result in more fat-burning. As with the caffeine, the effects of this increased thermogenesis are most pronounced when the consumption of green tea is paired with exercise, although drinking green tea alone is still better than nothing.

   Research

   • A study on Japanese men showed that green tea extract (as compared with pure caffeine or a placebo) resulted in a 4 percent increase in metabolism when paired with exercise. Three cups a day of green tea provides a sufficient quantity of polyphenols and caffeine to stimulate the body's natural fat-burning propensities and makes exercise slightly more effective at burning fat.

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How to Burn Off Fat Quickly

Rapid fat loss requires strategies that are hard to maintain long-term. Weight lost too quickly is mostly water weight or lean muscle, so it will quickly be gained back. If you want to lose body fat safely and effectively, a maintainable approach that includes lifestyle and dietary adjustments is essential; patience and consistency is more important than how quickly you lose it. By making these changes, you'll reduce your risk of medical conditions, such as Type 2 diabetes, high blood pressure and heart disease, all of which are associated with excess body fat.

Tips For You

1. Set a goal, keeping in mind that losses of no more than 1 to 2 pounds per week are recommended by the Centers for Disease Control and Prevention. Lose 2 pounds in a week by creating a daily deficit of 1,000 calories through a combination of diet and exercise.
2. Eat smaller portions and replace high-calorie foods with low-calories foods. Drink water instead of sugary sodas, and eat fruit or non-fat frozen yogurt instead of ice cream. Consume whole grains, fruits, low-fat dairy, lean protein and vegetables. Include tuna, rolled oats, grapefruit, green tea and hot peppers in your diet as these foods increase your metabolism so you burn more calories, according to Shape.com.
3. Perform 300 minutes of moderate cardiovascular exercise per week, as recommended by the CDC. Cardiovascular exercise, such as a game of doubles tennis, brisk walking, bicycling or water aerobics, will effectively burn calories. If you can talk, but not sing as you exercise, you have achieved the correct pace.
4. Include high-intensity interval training in your cardiovascular routine. For 15 minutes, alternate between easy-to-maintain and high intensities during your cardio. For instance, walk for two minutes, and then sprint for one minute before returning to your two-minute walk. You burn more calories both during high-intense interval training, and in the 24 hours after finishing your workout.
5. Strength train at least two days per week. According to the CDC, strength training increases your metabolism by 15 percent; unlike fat, muscle tissue is active and burns more energy. Strengthen the muscles in your arms, legs, shoulders, back, chest and stomach. Work your way up to doing two or three sets and eight to 12 repetitions of each exercise, using enough weight so you can't do another repetition after finishing a set.

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How to Burn Belly Flab

No matter how many crunches and situps you do, a fat layer on the abdominal area can cover up that desired six pack. In order to burn off the belly flab, you will have to combine a healthy diet and exercise routine. Reducing fat in one targeted area of the body is physically not possible because burning fat and building muscles are two different processes. To lose fat in the stomach area, you will have to start by lowering body fat all over the body.

Things You'll Need

• Home-workout equipment or gym membership

Tips For You

1. Eat frequently to keep your metabolism up and cravings at bay. Five to six small meals per day will keep you burning calories. There is no reason to avoid fats completely. In fact, 30 percent of your daily diet should consist of heart-healthy monounsaturated fats, which you can find in olive oil, avocado and nuts. Avoid bad fats such as fried food, candy bars, and fast food. Remaining nutrition should come from protein and carbohydrates.
2. Incorporate 30 minutes of cardiovascular exercise, four to five days a week. Increasing the heart rate is the only way to burn off that fat layer. Working out on the stair climber, treadmill, stationary bike or elliptical machine are all sufficient. Going for a jog outdoors will also do. Mixing up the exercises will keep boredom at bay.
3. Work out with weights for two to three days per week to speed up your results. Weight training will built muscle mass, which not only takes less space than fat, it will also keep your body burning calories long after you're done working out. Don't focus on just one area; train all the muscles of the body.
4. Do regular abdominal exercises to tighten the stomach muscles. Dieting alone will decrease your weight, but not re-shape your body. Once you burn the belly flab, tight, toned muscles will start showing. Traditional crunches and leg lifts are some of the best abdominal exercises you can do.
5. Sleep at least seven hours each night. Lack of sleep can induce cravings and increase the stress hormone cortisol which both can increase belly flab.

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Good Workout Ethic to Burn Fat Quickly

Burning fat quickly is the same as burning it effectively. Cardio alone contributes to about 10 percent of your fat loss. The most effective way to burn body fat is to build lean muscle. The more muscle mass you have the more fat you will burn. To burn more fat, incorporate resistance training and cardio into your exercise regimen.

Reverse It

When doing both weight training and cardio in the same workout, perform cardio exercises after the weight training to burn fat most effectively. The reason for this is that it takes about 20 to 30 minutes for your body to start using fat as the main fuel for your workout. Many exercisers do cardio before the weight training and use it as a warm up too. Reverse this to boost fat burning -- but don't forget to warm up. Perform interval training when you are doing cardio; vary your pace. Get your heart pumping within your targeted heart rate zone for your age and fitness level. Interval training helps you burn more calories in less time. Twenty minutes of interval training is more effective than going 30 to 40 minutes or working out at the same pace.

Mixing It Up

Do interval training by mixing cardio and resistance exercises. This will shorten the duration of your workout. Do a set or a few sets of weightlifting, for example, then do cardio for a few minutes and go back to lifting. That takes care of spiking the intensity and achieving different levels within your heart rate zone. You can find boot camp classes and total-body workout programs that take care of both. Depending on your workouts and the intensity, work out three to five times a week with resistance training. You can do cardio every day, but take one or two days off between cardio sessions. Pick something that you are able to do safely, correctly and that you enjoy.

Nutrition

No matter how much you work out, you will not achieve the results without a sound nutritional plan that supports your exercise efforts. You want your metabolism to work quickly too. Eating smaller, frequent meals -- perhaps five meals a day including snacks -- is ideal. Calorie control is important, but don't eat too little. Doing so will may not help you lose weight, and it is unhealthy. Fad diets backfire, and you're likely to regain all of the weight you lost -- and more -- once you stop the diet. When go into starvation mode, your body will hold on to what it has stored up -- especially fat -- as a protection against further starvation.

Tips

Eliminate simple sugar as much as possible. Don’t eat anything heavily processed or artificial. Eat a lot of veggies and lean protein. Concentrate on the polyunsaturated and monounsaturated fats. Minimize -- or better yet – eliminate simple carbohydrates. If you do eat some of foods containing simple carbs, eat them in moderation and early in the day so that you can burn them off during the day. Put all of this together, and you will burn that body fat more quickly and efficiently.

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How to Optimize Your Cardio to Burn Fat Faster

Cardio, such as running, biking or swimming, ranks as one of the most important ways to keep yourself fit and healthy, reports the U.S. Department of Health and Human Services. Unfortunately, many people lead busy lives and have schedules that don't leave much time for exercise. With a few workout tips and lifestyle changes, you can optimize your cardio workout so you burn fat faster, lose weight quicker and get more benefits out of your exercise in less time.

Things You'll Need

• Water
• Timer

Tips For You

1. Warm up by doing five minutes of your chosen form of cardio, such as running, but at a slow and gentle speed. Warming up before you exercise reduces your risks of injuries, increases the delivery of oxygen to your muscles, reduces lactic buildup — this can help you exercise longer without feeling tired — and raises your body's core temperature so you burn off more calories and fat.
2. Drink 20 oz. of water three hours before you start cardio, another 8 oz. half an hour before you start exercising, and 10 oz. every 20 minutes while exercising. Maintaining proper hydration enhances your workout performance, so you can work your body harder and burn more fat. Additionally, drinking cold water increases your body's metabolism rate and can help you burn fat faster throughout the day.
3. Set a timer. For optimal health, the average adult should do cardio for 30 minutes every day. A study by Duke University discovered that people who do this much daily cardio reduced their overall weight and lost fat from around their abdomen — a specific type of fat linked with higher risks of cancer and diabetes — while those who didn't do this much cardio actually gained abdominal fat.
4. Avoid eating before doing cardio, preferably exercising in the morning before you've grabbed breakfast. This is a common practice among cyclists who want to keep fat off. A study in the "Journal of Applied Physiology" reported that fasted cardio helps burn fat more effectively, while a study published in the "British Journal of Nutrition" found that fasted morning cardio burns 20 percent more fat than cardio done after breakfast.
5. Add interval training, which speeds up your overall metabolism and burns off more fat in the same amount of time as a traditional 30-minute set of steady-state exercise. This works with any type of cardio, such as cycling or stair-climbing. All you have to do is alternate between ultra-fast forms of your chosen type of cardio, followed by periods of slower cardio. For example, the American College of Sports Medicine recommends trying 60 seconds of walking followed by 60 seconds of sprinting, and flipping back and forth between the two for approximately half an hour.

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How to Burn Belly Fat Into Muscle

The notion that you can transform fat into muscle is a bit misleading. When you burn fat and exercise certain areas, muscles will naturally appear more prominent, though you can't technically turn existing fat into muscle. It's also important to understand that you can't "spot train" to remove fat from certain areas like the belly. However, there are specific exercises you can do to burn overall fat and tone and build muscle where you want, including your belly. To burn belly fat, do a combination of interval training (alternating intense and light periods of cardiovascular activity), and circuit training (performing short bursts of resistance exercise using moderate weights and frequent repetitions, followed by short bursts of several other exercises targeting different muscle groups). What you eat also plays a huge role in your ability to burn fat.

Things You'll Need

• Comfortable athletic shoes

• Exercise ball

• Resistance band

Tips For You

1. Eat foods that will help you lose weight. To burn belly fat permanently, you need to permanently change your eating habits. "Diets" are a temporary solution. Change your eating habits so your diet consists mainly of vegetables, fruits, whole grains and lean proteins. Eat foods that are packed with healthy vitamins and nutrients, including eggs, kale, olive oil, oatmeal, salmon, nuts, apples, spinach, blueberries, yogurt and quinoa.
2. Do an interval workout three times per week to help you burn fat from your belly and other parts of your body. According to a 2007 study conducted by the University of Guelph and published in the Journal of Applied Physiology, interval training can help you burn more fat than steady state cardiovascular activities like jogging. An "interval" simply means a short period of intense activity followed by a period of light activity. To do an interval workout, first pick your favorite activity, such as swimming, running or biking. Start the interval by doing the activity at 30 percent of your maximum effort for 60 seconds. Then, perform the activity at 90 percent of your maximum capacity for 30 seconds. Repeat the interval for 30 to 45 minutes total.
3. Do circuit training twice per week. Circuit training means doing short bursts of resistance exercise followed by short bursts of several other exercises that target different muscle groups. Once you begin to burn fat from your belly area, weight training will help you build muscle in your abdominal region. According to the National Institutes of Health, weight training can help you lose weight and build muscle. This is beneficial because muscle burns more calories than fat. Here's a weight lifting circuit you can do twice per week to help you burn fat and build muscle in your belly area. Start by performing 10 push-ups. Then, stand up and do 10 squats. Next, do 10 rows with a resistance band. To do a row, sit on an exercise ball, loop the exercise band around a pole, grasp the handles of the resistance band and pull the band in toward your chest. Next, do a plank for 30 seconds. To do a plank, get into a push-up position but support your weight on your forearms while keeping your back straight. Finish up the circuit by doing as many crunches as you can. Rest for 60 seconds and repeat the circuit 2 to 3 times per workout.

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Top Fat-Burning Exercises on Elliptical Machines

An elliptical machine provides a low-impact, cardio, calorie-burning workout. The more calories you burn, the more likely you are to create a daily calorie deficit, which aids in fat burning. When you use more calories than you eat, fat loss can occur. During elliptical exercises, when your body needs additional calories, it uses oxygen to convert fat into fuel. The stationary elliptical workout machine only moves in a forward and backward direction, yet you can vary how you do your exercise sessions to increase the calorie-burning benefits.

Keep It Steady With Steady-State Exercise

• Steady-state aerobic training on the elliptical is an efficient calorie-burning exercise. Steady-state exercise on the elliptical requires that you select a pace and a resistance level that you can maintain for the duration of your workout. The intensity level should cause sweating, yet you should be able to breathe without gasping for air. Try to maintain this pace for 30 to 60 minutes. You can work up to this time incrementally if needed. The longer you exercise, the more calories you burn. Aim to exercise at an intensity level that elevates your heart rate between 55 and 85 percent of your maximum heart rate, which is 220 minus your age.

Add in Interval Exercise

• Interval training is a type of exercise that uses your body's two energy systems to increase the calorie-burning benefits. Instead of remaining at the same pace and resistance throughout the elliptical workout, separate it into segments of high intensity followed by intervals of low intensity. You can select the interval program on the elliptical or change the intervals on your own. For example, begin at a resistance level of four and maintain a moderate pace for one to three minutes. Then, increase the resistance level to 10 and increase to a sprint pace or one that elevates your heart rate to between 80 and 90 percent of your maximum. Maintain this high-intensity interval an equal or longer duration before returning to the low-intensity interval. Continue cycling through the intervals for your total workout time. Aim to spend longer times at the high-intensity intervals to burn more overall calories.
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High-Intensity Exercise

• High-intensity interval exercises take traditional intervals to higher calorie-burning levels. When your heart rate elevates to near maximum levels, you increase the overall number of calories used to perform the exercise. High-intensity intervals are based on increasing intensity rather than on the time you spend working out. For example, increase the resistance to make pushing down on the pedals more difficult. At the same time, increase your speed to a level that elevates your heart rate near maximum. Maintain this pace as long as possible and then decrease the resistance and speed to recover. Remain at the low-intensity interval only long enough to catch your breath and then repeat the high-intensity interval. Begin with a 15-minute workout and gradually increase the duration.

Variety in Exercises Is the Spice

• Your calorie-burning elliptical workouts also benefit from adding variety to your exercises. Use the handles to increase the calorie-burning benefits and elevate your heart rate. The way you move the handles changes which muscles are worked and increases the number of muscle fibers used. When more muscles are used, your heart rate elevates and you burn more calories. For example, push the handles to contract your chest muscles and triceps or pull the handles to exercise your back muscles and biceps. You can also keep your hands off the bars to add a balance challenge to your workout, increasing the use of your core muscles. When you tire of moving forward, reverse the direction of the elliptical and pedal backward to switch the muscle focus from your thighs to your butt.

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How to Burn Stomach Fat at Home

Having fat in the stomach area increases your risk for a stroke, high blood pressure, diabetes, heart disease and certain types of cancer. Uncontrollable food cravings and stress are common causes of stomach fat. Doing numerous crunches and situps will build muscle, but it is not going to get rid of that fat layer. The only way to burn stomach fat is by eating a proper diet and incorporating exercise into your lifestyle. There is no such thing as "spot-reduction" or losing fat from just one area of the body, so to lose stomach fat, you will have to reduce the fat all over your body.

Step 1:

Eat five to six small, nutritious meals per day. By eating every three hours, you force your metabolism to keep working and you are less likely to crave result-sabotaging foods. Thirty percent of the calories you consume throughout the day should come from protein, 25 percent should come from healthy fats, and 45 percent should come from carbohydrates. Good choices include fiber-rich and whole grain products, lean protein and unsaturated fats. Substitute unhealthy fats with healthy fats such as avocados, nuts and olive oil.

Step 2:

Perform interval training three or four days of the week. Instead of doing long periods of cardiovascular exercise at the same intensity, you can do 20 minutes of interval training. Interval training burns fat faster and builds up your endurance and strength. Jog for three minutes at low intensity before accelerating to high intensity for one minute. Go back and forth, from low to high intensity, until you complete 20 minutes. Interval training can also be done on the elliptical machine, stationary bike or stair-climber.

Step 3:

Do compound weight lifting exercises for maximum muscle mass increase. Muscles keep on burning fat even when you are at rest, so the more muscle you have, the more fat you can burn. Compound exercises target multiple muscles at the same time. Do exercises such as bench presses, overhead presses, barbell squats and deadlifts. Workout all muscles of the body, but divide them over your workout days so each muscle group gets enough recovery time. For instance, workout arms and shoulder on Mondays, legs and chest on Tuesdays and back and abs on Fridays.

Step 4:

Target abdominal muscles with exercises such as crunches, situps and side-bends which will tone the stomach. Once the fat layer has melted off your stomach, these muscles will be on display.

Step 5:

Reduce stress in your life. An increase in stress levels triggers the stress hormone cortisol, which has been associated with fat in the stomach area. Good ways to reduce stress can include meditation, breathing deeply and delegating tasks at work.

Step 6:

Get eight hours of sleep per day. While you sleep your body restores itself and provides you with energy for your next workout.

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How to Burn a Pound of Fat in a Day

A pound is equivalent to 3,500 calories. Calories can be burned through physical activity as well as through exercise. To burn an entire pound worth of calories, you must balance calorie restriction with exercise while still eating enough food to nourish your body for the day. Everyone burns calories at a different rate, so it is important to know how many calories your body will burn in a day to calculate the amount of exercise needed to make up the rest of the calories.

Things You'll Need

• Measuring tape
• Scale
• Calculator

Tips For You

1. Calculate your body weight in kilograms. One kg equals about 2.2 lbs. A 190-lb. woman weighs 86 kg.
2. Calculate your resting metabolic rate to see how many calories your body will burn simply powering your body for one day. To calculate your resting metabolic rate, use the following quick formula or use an online metabolic rate calculator. Men should multiply their body weight in kg by 24.2, and women should multiply their body weight in kg by 22. The 86-kg woman would have a resting metabolic rate of 1,892.
3. Calculate the number of calories you burn daily during regular activity. Sedentary or inactive men and women should multiply their basal metabolic rate by 15 percent; lightly active men and women such as office workers, homemakers or professionals should multiply by 40 and 35 percent respectively; moderately active men and women such as industry workers or active students should multiply by 50 and 45 percent respectively; very active men and women such as dancers, active military or mine workers should multiply by 85 and 70 percent respectively; and the exceptionally active such as construction workers or athletes should multiply their total calories burned by 110 perce t for men and 100 percent for women. If the 190-lb. woman was sedentary, she would burn an extra 284 lbs. daily above her resting metabolic rate.
4. Add together your resting metabolic rate, taken from Step 1, and the number of calories burned during daily activity, from Step 2. This is the total number of calories your body will burn in one day without changing your routine. The female example burns 2,176 total calories daily.
5. Reduce the number of calories you eat in one day. Women should not consume less than 1,200 and men should not consume less than 1,800. Decide on a calorie limit and subtract that number from the number of calories your body will burn in one day without changing your routine -- the total from Step 3).
6. Subtract the number you calculated in Step 2 from 3,500. This number represents the number of calories you must burn through exercise in one day. If the female example cut her calories to 1,200 daily, she would burn 976 calories daily without trying and would have to burn 2,524 calories through exercise.
7. Calculate the number of calories burned by exercising, and work out for the total number of minutes required to meet your 1-lb. goal. Use an online estimator to calculate calories burned depending on your weight. For the 190-lb. female example, walking burns approximately 400 calories per hour, running about 1000 and aerobics burns about 500 per hour. She would have to work out for approximately three hours per day to burn 1 lb. of fat.

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How to Burn Fat With Ginger

A proper diet complements a solid exercise regimen for effective weight loss. Certain foods have particular fat-burning capabilities that you should incorporate into your diet. Ginger aids in the metabolic process and carries tangential health benefits such as improving circulation. You can take ginger in many ways, although the University of Maryland Medical Center recommends limiting the daily dose to 4 grams per day.

Tips For You

1. Consume ginger tea. Ginger tea is available in health food stores or you can make your own by steeping two tablespoons of freshly shredded ginger in hot water. You can serve ginger tea hot or prepare it and chill it for a refreshing, fat-burning beverage.
2. Take ginger root supplements. In addition to its natural root form, ginger is also processed and sold commercially in concentrated tablets (like vitamin supplements). The University of Maryland Medical Center suggests 75 to 2,000 milligrams as a daily dose, standardized to contain 4% volatile oils or 5% total pungent compounds.
3. Sprinkle dried ginger on foods for extra flavor. Ginger is slightly spicy, which gives it an additional culinary kick. Experiment with food and drinks that ginger complements well such as fresh orange juice.
4. Chop up fresh ginger root and eat it in its natural state. Ginger has a pungent taste and smell that may be too strong for some people, but for those who can learn to appreciate the taste, fresh ginger root (also called rhizome) is another means of utilizing its fat-burning properties.

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The Most Effective & Fast Fat Burning Exercise Routines

Many people believe that the best way for lose weight and burn calories is to get on the treadmill and jog a few times a week. While this may be a good way to burn calories and get your daily dose of exercise, it isn't the most effective way to burn fat fast. Interval training and weight training circuits are two of the most effective ways to burn fat. Interval training is brief periods of intense activity as opposed to steady state cardio. An example of this would be sprinting on a treadmill for 30 seconds followed by walking for 30 seconds---this would be one interval. Several studies have compared interval training to steady state aerobic exercise, and the majority of these studies conclude that interval training is the best way to lose weight..

Treadmill or Outdoor Running Interval

• To complete a running interval, you need to alternate periods of intense activity with periods of light activity. Whether you're using a treadmill or running outside, here's how this routine works: Start with a 5-minute warm-up running at 50 percent of your maximum capacity. Once you are warmed up, go into a full sprint for 30 seconds. After 30 seconds, lightly jog at 30 to 40 percent of your maximum capacity for 60 seconds. After 60 seconds, sprint for 30 seconds again. Repeat this sprinting/jogging split for a total of 10 sets, so you sprint 10 times and jog 10 times.

Exercise Bike or Elliptical Interval

• To perform an interval using an exercise bike or elliptical machine, do the same thing as for the sprinting/jogging interval. Warm up for 5 minutes, then go all out at a 95 percent capacity for 30 seconds. Follow with a 60-second period of light activity. Repeat the activity so you alternate between heavy intensity and light intensity for a total of 10 sets.
• Training Circuit: Bodyweight Exercises

• Training circuits are similar to intervals in that you perform a "circuit" of training exercises one after another with no rest in between. They help you develop muscle strength, burn calories and lose fat. The great part about training circuits is that you don't need hand weights or barbells to do them. You can do a full training circuit using bodyweight exercises. Here's one such exercise routine: Start by performing as many squats as you can in 30 seconds. Immediately after that, drop down and do as many pushups as you can in 30 seconds. After this, perform as many lunges as you can do in 30 seconds. To perform a lunge, step forward with one leg until your thigh is parallel with the ground, then switch legs and repeat. After the lunges, drop down and do as many situps as you can in 30 seconds. Rest for 2 minutes and repeat the circuit 3 more times for a fast fat-burning exercise routine.

Training Circuit: Weights

• A weight training circuit is the same as the bodyweight training circuit, except you use weights and perform several exercises in a row. Here's one routine: First, perform 10 repetitions of a bench press. Without resting, perform 10 repetition of a stiff-legged deadlift: Grab a barbell or two dumbbells and bend over at the waist, keeping your back straight, and drive your hips forward to lift the weight. Next, perform 10 repetitions of a shoulder press using light dumbbells. Next, hold a light dumbbell overhead and do 10 crunches while lying on the ground. Finally, do 10 reps of a squat using a barbell or dumbbells. Rest for 2 minutes, then repeat the weight training circuit 2 to 3 more times. You should be able to get a full fat-burning exercise routine completed in less than half an hour.

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