The best ab workouts to beat belly fat

Ab workouts are important among fitness enthusiasts because it's very hard to get a flat and toned stomach. Unfortunately, many people rely on workouts that cannot help them achieve the toned abs they desire. Others work out correctly, but they eat the wrong foods. . Hence, they make no progress. Even if you partake of the anti aging weight loss diet without exercise, it is futile.

Are simple crunches effective?

One of the workouts that many people rely on that is not so effective is crunches. While crunches are good ab exercises, you will not achieve perfectly toned abs by doing crunches. Crunches do not work all the muscles of the abdomen. Crunches only challenge the front and side muscles of the abdomen. To get perfect abs, you also need to work on the upper thighs, hips, and lower back. You need workouts that will strengthen the whole of your abdominal region.

Which ab workouts can effectively beat belly fat?

Even if you participate in the anti aging weight loss diet, you must exercise for firm abs. There are some abdominal workouts that are quite efficient at creating toned ab muscles. These are;

-    Planks

Plank exercises help to stabilize the whole core, and they help to create a strong posture. These workouts also burn more calories than crunches. You can make them more difficult by doing side planks. Front and side planks should be executed for a set period per session. Start with 5-second planks and keep building your resistance holding the position for as long as possible. While you are holding the plank poses the body burns fat, and your body is also properly aligned for good posture.


-    Bicycle crunch

While ordinary crunches do now work best for ab workouts, bicycle crunches are opposite. They are excellent for creating firm abs and burning ab fat because they work all the muscles in the abdominal region. You will work the upper abs, the obliques, and the lower abs. Do as many sets as you can with a maximum of ten repetitions each. Ensure that you keep your back flat on the floor to avoid straining your spine.

-    Ab roller workouts

The ab roller is one of the exercise equipment that people underestimate when it comes to fitness. It will help you tone your abdominal muscles into an amazing six pack. It also helps to stabilize one's posture so that you are not only strengthening your abs but also your back. Ab rollers also strengthen the chest muscles and the arms hence you get more than just strong abs. Ensure you do up to ten repetitions per set to build muscles. Do as many sets as you can to burn fat and bring out the muscles you desire.

Things to know about abdominal workouts

Combine these ab workouts with thirty minutes cardio every day and you will have abs faster than you ever dreamed. Also practice the anti aging weight loss diet for fitness. It is important to support your exercise efforts with the right diet. If you want to build and maintain muscles, you must adapt a high protein diet with lots of fiber and healthy fats. You should also have to rest to help the body recover fully from your workouts and also give it time to build the muscles you desire.

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How Eating Sugar Puts Fat On Your Belly

Sugar could possibly be the biggest obstacle to losing belly fat. Consuming too much sugar is basically telling your body to store fat instead of burn it. When you digest sugar your blood-glucose level rises fast which then tells your body to release insulin. Insulin is like your body’s hoarder of fat so it collects it and doesn’t want to give it up. What’s even worse is the more sugar you eat in one sitting the more your blood-glucose level rises which means your body stores even MORE fat.

Scary stuff easily and you can only imagine what will happen over a long period of time if your body continually stores fat. A bigger stomach! Plus tons of other conditions & plenty of trips to your doctor. Unfortunately sugar is so integrated into our food you can almost find it in everything. So when you’re buying your food you want to check the sugar count and try to cut down as many sugar-filled foods since those typically don’t help either.

The common offenders to avoid or limit are: soda, candy, desserts, refined carbohydrates like pastas, white rice, white bread. Sugar also hides in yogurts, juices, cereals, and even sauces. All these offenders you either want to eliminate or substitute for a healthier alternative. So when you’re grocery shopping always be aware of the sugar count.

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How To Flatten Out Your Belly At Home?

If you want to flatten your belly your belly out, then you must watch what you eat. It must be tempting to eat fast foods and but it is not easy to get rid of fat accumulation in your middle section. It’s all about what you love more…the food or the flat belly.

To lose weight, first strengthen your will power to control food habits and then exercise regularly. There are no short cuts.

Foods To Burn Belly Fat:
1. Tangy citrus fruits:

Fruits like orange, lemon, kiwi, tangerine, fresh limes serve as excellent fat burners.

Citrus fruits are rich in vitamin C that boosts metabolism and burn fat faster compared to other fruits.

When you start a weight loss regime, consume citrus fruits with many other fat-burning fruits like apple, watermelon, grapes and strawberries for quick results.

2. Coloured vegetables:

Vegetables are rich in minerals and low on calories.
Veggies like cabbage, broccoli, tomatoes, spinach, beans, and peas are all rich in minerals and have nil fat content in them.

Instead of cooking vegetables with a lot of oil and spices, go for stir-fry veggies with a little olive or sunflower oil.

3. Various dals:

Pulses or dal are rich in amino acids, low on calories, and fat. Sprouts are also rich in amino acids and can be included in your healthy diet.

4. Oats for breakfast:

Oatmeal contains insoluble fiber and some carbohydrates that don’t let you feel hungry for a longer time and give you strength for better workout.

5. Nutty snacks:

A handful of almonds or walnuts are good enough to keep you away from hunger and do not add to your calories.

6. Eggs are best:

Eggs are protein rich, low in calories and fat to boost your metabolic rate.

7. Oily Fish:

Salmon, mackerel, tuna are rich in protein are boosts metabolism. It contains good fatty acids (omega 3 acid) that burn your belly fat.

8. Lots of water:

water increases your metabolism and kicks start the fat burning process.

Workouts For Belly Fat:

Exercise 1:

Leg Rotation works on your belly fat and stuffed cellulite in your thighs and hips.

• Lie flat on the ground and lock your hands behind your back while palms facing downward.
• Lift both your legs in the air at about 45 degrees angle from the ground.
• Start rotating them first in clockwise direction for 10 times and repeat the same in anti-clockwise direction without any break.
• Initially, start with 2 clockwise and 2 anti-clockwise rotations and with single legs.
• Beginner can bend their knees and then rotate.
• Do 5-6 sets without any rest.

You will feel the strain in your abdominal muscles and your thighs.

Exercise 2:

Lie in the same position as the previous asana with hands locked at your back.

• Lift your legs up at 45 degrees angle and lift it up and down.
• Repeat another 5-6 sets.
• Begin with single legs i.e. first 10 up and down with your right leg and then left leg.

The first few days will be painful but gets better with practice.

Exercise3:

Crunches do wonders to cut down belly fat. Its time you get started doing this abs crunching exercise in the right way.

i. Lie down flat on a mat with your knees bent and feet on the ground. Alternatively you can.
also lift your legs off the floor at 90 degrees angle.

ii. Now lift your hands and place them behind your head or keep them crossed on your chest.

iii.Inhale deeply and as you lift your upper torso off the floor, exhale.

Do this for 10 times as a beginner and repeat another 2-3 sets.

As you lift your torso, sit at 30-40 degrees angle off the ground to feel pressure on your abdominal muscles.

Exercise 4:

i. Lie on the floor and keep your hands either by your side or behind your head as in crunches.

ii. Now lift both your legs off the ground bent at the knees.

iii. Bring your right knee close to your chest keeping your left leg out.

iv. Taking your right leg out, bring your left leg close to your chest.

So these are a few exercises and the right diet to help you get those flat abs you always lusted for.

Trying out all the possible ways to flatten your belly? And nothing seems to be working out! To help you out, we have conducted an expert round up with renowned fitness experts. Here are the 3 simple tips given by each expert on how to flatten your belly easily at home.

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How To Lose Belly Fat with 6 Simple Steps

Everyone dreams of a flat stomach with six-pack abs. however, this doesn’t come easily or naturally for most people. It takes discipline and a lot of hard work to get that sculpted and toned midsection. If you want to say goodbye to your belly fat and hello to a svelte and flat tummy, here are six things you can do right now.

• Do cardiovascular exercises. You cannot spot train away belly fat by doing abdominal exercises only. This means, your body will not lose weight or fat in one area only. You must perform regular exercise that will elevate your heart rate to increase your metabolic rate. Do both high intensity and low intensity workouts. Stay active as much as possible throughout the day. Take the stairs, walk during your lunch hour or take dancing lessons to get your heart rate up.
• Work out using your core muscles. Core muscles are the group of muscles located in your midsection. This is what supports your body. Exercises such as dancing, Pilates, yoga and other core exercises specifically target this important group of muscles. It takes doing abdominal crunches to a greater and more intense level. If you have a strong core, you’ll have better posture and you’ll be able to do more activities. Think of gymnasts, dancers and trapeze artists. They all have strong core muscles and no belly fat.
• Watch what you eat. Cut back on all unnecessary carbohydrates. Reduce eating starchy foods such as pasta and rice. Switch to whole grains and increase your consumption of fruits and vegetables, which are loaded with fiber, vitamins and minerals. Stop drinking carbonated and sugary drinks. Drink pure clean water to help your body eliminate toxins. Forget alcohol. If you don’t want a gut or beer belly, ditch the booze.
• Eat smaller portions more regularly. Instead of eating three large meals a day, switch to having four to six small meals. A small meal can be a bowl of tomato soup with whole grain crackers or toasted whole grain bagel with cottage cheese.
• Get enough sleep. People need about six to eight hours of sleep a night, but many individuals gets only half of that. Lack of sleep affects the metabolic rate of the body and how carbohydrates are burned. If you don’t sleep properly, it will be harder to lose fat. Staying up late is a double whammy, because many people snack on unhealthy snacks while awake at night. Also, it’s harder to wake up in the morning to exercise when you’re lethargic from lack of sleep the night before.
• Go to the doctor. If you’ve tried everything the good old fashioned way and still have the flab around your tummy, consider plastic surgery as the last resort. There are less invasive procedures such as mesotherapy and other body sculpting procedures. Tummy tucks and liposuction are cosmetic surgical procedures you can have done as well but weigh your options carefully. It is expensive and can leave scarring on the skin. If not performed by a qualified surgeon, you may end up with more complications that you bargained for.

Losing your belly fat is a long process, but stay committed to your goal and it can be done! Work out with a personal trainer to get faster results and take a holistic approach to your fitness and well being to look your best.

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How To Lose Lower Belly Fat Fast

Do you want to lose fat on your lower belly?  If so, you are not alone. Trying to burn lower belly fat rapidly can be difficult and frustrating, especially if you do not know what to do.

The following tips can help you lose your lower-belly fat fast:

• Do abs exercises. Many workout trainers from all over the world suggest an “abs workout” at least twice a week. These exercises help get rid of lower belly fat and tone your midsection. Examples of exercises are sit ups, crunches and the use of an abs roller. Working on your lower abs, reverse crunches, leg raises, knee raises and full crunches may also reduce lower belly fat. Before doing a crunch, pull your navel towards your spine. Keep this throughout the movement. This activates the oblique muscles, and you gain maximum benefit for the crunches.
• Eat healthy and frequently. Grapefruits, red apples, fish and lean meats, green vegetables, cottage cheese, yogurts and whole wheat breads help burn belly fat. These foods help increase the metabolism rate of your body. Metabolism is important in losing belly fat.
• Do cardiovascular exercises. These exercises should be done at least three times a week. Included in the list of cardiovascular exercises are jogging, walking, running, swimming, bike riding, taking a fitness class, and playing sports. Walk at least 30 minutes a day, but three ten-minute walks will be fine. Walking burns fat, but walking on a 10-15 degree incline, burns fat faster. This is because it creates a huge oxygen deficit, that the body is forced to burn fat for energy and survival while doing it.
• Drink plenty of water and green tea. Drinking eight glasses of water and one cup of green tea every day will help you keep your metabolism up.
• Spin like a child. Spinning is one of the best ways to lose belly fat. Spinning stimulates the endocrine system to bring balance to the hormones it releases. Because most people have imbalanced hormones, spinning brings balance easily by putting the body into an accelerated fat burning state. Spin 5-15 times until you are slightly dizzy. Spin in both directions.
• Do Hindu squats. Squat up and down as fast as you can while touching the tips of your fingers to the ground during each repetition. Your goal is to do 100 repetitions in 5 minutes. After having done that, increase to 200 repetitions in 10 minutes. Doing Hindu squats puts you in a huge oxygen deficit, like walking on an incline.
• Create isometric tension. Do this by sucking in your belly towards your spine and back.  This is the vacuum pose. Doing this for 5-15 minutes every day helps lose 2-3 inches from your waist in 3-4 weeks.

In conclusion, losing lower-belly fat requires determination and patience. In order to see good results, devote yourself to your exercise regimen and to eating healthy food. Be patient because you cannot see results immediately. Seeing the results makes it worth the wait.

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How to Lose Belly Fat With Water Aerobics

Belly fat is aesthetically unpleasing and can increase the risk of diabetes. Aerobic exercise such as water aerobics burns fat and calories. You can lose belly fat with water aerobics by also watching portion sizes and your overall diet. Water aerobics is ideal for many people, including those with injuries, as exercising in the water is easy on the joints. You can perform the aerobics you do outside of the water in the water as well.

Things You'll Need

• Aqua jogging shoes (optional)
• Goggles

Tips For You

1. Run in the water. This form of water aerobics will burn off the belly fat. Put on a pair of aqua jogging shoes to protect the feet. Go into the deep end of the pool. The water should be approximately armpit level. Run just as you would outside of the water.
2. Work out your abdominal muscles and burn calories with resistance training exercises. Stand up in the pool with each of your arms on either side of your body. Bring one leg up into a horizontal position without bending it. Raise it as high as comfortably possible. Bring the leg down to the starting position. Do the same with the other leg. Repeat at least 10 times.
3. Perform jumping jacks. Start with three sets of 12 repetitions in the water. Optimally, stand in water that is mid-arm length or shoulder-length.
4. Lift your knees in the water. Do this quickly to get raise your heart rate. Start with the right knee and raise it up to your lower abdominal muscles. Quickly lift up the left knee and switch. Keep this up for several minutes at least. Take a break and do it again.

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The Best Home Remedy for Belly Fat

Stubborn belly fat usually sticks around for a combination of reasons. It is not typical to change only one habit and see weight loss in the midsection. Almost everything that is effective in losing belly fat begins in the home, and is done without specialized equipment or services. Both men and women struggle with belly fat, and both can implement the most important steps to losing that fat in their daily lives.

Reduce Calories

• The best way to jump-start belly fat loss is to reduce daily calorie intake. The simple fact is that a person must burn more calories than she is taking in each day to lose weight. Calculating a daily calorie intake can be complicated, so many weight loss or food books include a calorie chart. Calorie calculators are online as well; for example at www.mayoclinic.com, enter your age, weight, height, gender and activity level and the site will calculate daily calories required. A physician may be your best bet to help determine a healthy daily calorie plan.

  In addition to reducing calories, choosing "smarter" calories is also key. The calories in a cookie are not equal to the same amount of calories found in nuts or fruit. Calories from refined sugar are not as efficient in the body and are not put to work the same way as sugars in fruits, for example. Even if a food is advertised as low-fat, it is still important to check the calories. Many people will need to keep track of daily calories for at least a couple of weeks. After that, they will start to know which foods will give them the amount of calories they need.

Target The Tummy

• Exercise is an effective home remedy to burn calories, and a combination of cardio and tummy-targeting workouts will help create a leaner frame. Cardio exercises are ones that increase heart rate and make people sweat. At home, cardio workouts can be walking or running, dancing, going up and down stairs or following an exercise DVD in the living room. People should get in a cardio workout at least three times a week.

  Alternate cardio days with tummy-targeting days. Targeting the stomach muscles will include exercises that contract and relax abdominal muscles, like crunches or sit-ups and push-ups. Instead of doing a large number of quick crunches, try slower movements with longer periods of holding the muscles in a contracted position. People will know they are doing this correctly when they "feel the burn."
• Limit Alcohol Consumption

• Drinks are tricky because people feel like they are not consuming as many calories as they do while eating. But alcoholic beverages, especially beer, are like magnets for belly fat. An occasional drink is not harmful to a diet, but choosing alcohol like red wine will be less problematic.

Get Enough Sleep

• Getting at least seven hours of sleep a night can help reduce stress (and the need for another meal). Stress and sleep deprivation can limit the body's insulin production, which controls blood sugar.

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How to Lose 20 Pounds of Belly Fat

Belly fat increases your risk of cancer, dementia, heart disease and hypertension -- and women who have more than a 35 inch waist are twice as likely to die of heart disease, according to "Fitness Magazine." Although losing belly fat is challenging, it can be achieved with regular exercise and a healthy diet.

How to Lose 20 Pounds of Belly

1. Add whole grains to your diet. According to the "American Journal of Clinical Nutrition," a diet rich in whole grains trims extra fat from your belly. Whole grains change the responses of glucose and insulin in your body which makes it easier to lose belly fat.
2. Avoid skipping meals to lose belly fat. Skipping meals can make you more hungry and might cause you to overeat at your next meal. Avoiding meals has a negative effect on your body -- such as difficulty concentrating, decreased productivity, and a lower energy level.
3. Eat a healthy diet that consists of portions from the five basic food groups to help get rid of belly fat. These include grains, fruits and vegetables, dairy, healthy fats and lean meats. Weightlossforall.com explains that portion control is a major factor when it comes to losing weight. Eating portions that are too big will result in gaining weight if the energy from the food cannot be burned off. Food portions in your diet should be balanced evenly with calories, nutrients and fats. Eating too many calories and fat and not enough nutrients will also cause weight gain, particularly if you're not balancing your diet with exercise.
4. Eliminate your high stress levels to get rid of belly fat. People who are under a lot of stress tend to gain more belly weight, especially women who are in menopause. The Mayo Clinic explains that hormone changes from menopause make you gain weight in your belly. Belly fat also occurs because of your lifestyle and genetics.
5. Exercise for 30 minutes at least four times a week. Activity speeds up your metabolism and aides in digestion. Start with a light cardio workout such as walking five days a week for 30 minutes a day. Slowly work your way into a more advanced cardio workout such as running 30 to 40 minutes.
6. Avoid drinking alcohol. The American Heart Association suggests for men to limit alcoholic consumption to no more than two drinks per day and women only one drink. Limiting your alcohol intake will help you reduce belly fat.
7. Make a plan and get motivated. Your goals shouldn't be too difficult to achieve. Journal your progress. The most challenging part of an exercise plan is getting started, according to "Shape Magazine." Remember to reward yourself after achieving a goal -- no matter how big or small the goal may be.

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How to Reduce a Large Belly

As we grow older many of us find our waistlines increasing due to more fat gathering in the belly area. This development should not be taken lightly, since abdominal fat gain is particularly unhealthy when compared to other parts of your body. Abdominal fat is often visceral, meaning it gathers deep within the abdominal cavity where it cushions the spaces between our abdominal organs. According to Harvard Health Publications, "Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes." Women are more prone to developing abdominal fat.

Tips For You

Exercise. According to the Mayo Clinic, incorporating strength-training -- lifting weights --- is effective in trimming tummy fat. Make sure you train all your muscle groups because the more muscle your body has, the more calories it will burn, thus decreasing your body fat. In addition to building muscle, add cardiovascular exercise such as walking or jogging. Visceral fat is relatively easy to lose with diet and exercise, reports Harvard Health Publications.
Train your abdominal muscles. Working your stomach muscles will not rid it of the fat, but it will tone the muscles, making them tighter and flatter. Do a combination of traditional crunches, exercises that target the deeper abdominal muscles such as those in which you draw in your belly button, and pelvic tilts that engage your lower abdominals. You must do them a minimum of three times a week to see results.
Eat a healthful diet based on fruit, vegetables, whole grain products and lean meats. Avoid sugary drinks, baked goods using white flour, and refined pasta. Practice portion control and watch your calories, but do not cut them too much because doing so can slow your metabolism, resulting in weight gain.
Get enough sleep. People who sleep little tend to overeat and engage in less vigorous exercise. Try to get six or seven hours of sleep per night.
Avoid foods that bloat your belly as it may be large due to gas, not fat. Eating too many fatty foods, broccoli, salads, peas, lentils, cabbage, onions, beans, cauliflower, raisins, whole-wheat bread or carbonated drinks can create excessive gas. Also, try to eat slowly and when you are relaxed to reduce gas.

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How to Get Rid of Belly Fat Quickly and Easily

Reducing fat in just one part of the body is not possible, unless you are willing to spend your time and money on liposuction. Rapidly getting rid of belly fat is possible, but will take a lifestyle adjustment. Not only will you have to start exercising, you will also have to adopt proper eating habits. Reducing your belly fat is well worth it because excess belly fat increases your risks of diseases such as diabetes, certain cancers and stroke.

Step 1:

Consume five to six small, healthy portions over the course of the day to keep your metabolism going and to burn fat. Measure out protein equal to the size of a deck of cards and carbohydrates equal to the size of your palm.

Step 2:

Choose healthy foods. Avoid simple "quick-digesting" carbohydrates such as cookies, white breads, and pastas; replace them with complex "slow-digesting" carbohydrates such as fiber-rich and whole-grain foods. Consume lean protein such as fish and turkey, and limit saturated "bad" fats.

Step 3:

Avoid alcohol to promote fat loss because it has no nutrients and many empty calories that result in fat in the stomach area. Drink just one glass of wine or one bottle of beer if you cannot resist temptation. Limit your alcohol intake. Don't drink every day.

Step 4:

Do 30 minutes of interval training three to five days per week to burn more calories than you would with long cardio sessions at the same intensity. Do a few minutes of cardiovascular exercise at a low to moderate pace before increasing to several minutes of high intensity. Switch intensities back and forth until you complete the desired amount of time.

Step 5:

Incorporate an all-over weightlifting routine to build muscles. This will keep your metabolism burning calories and fat even when you are at rest. Work different muscles on different days and allow one day of rest in between workouts.

Step 6:

Tone the belly by doing abdominal exercises so that once the belly fat has been reduced, toned and tight muscles will show. Do a variety of exercises to target different areas of the stomach. Do crunches to target the upper abdominals, reverse crunches to tone the lower abdominals, and side bends to tone the obliques.

Step 7:

Avoid becoming stressed, as this makes the body release the stress hormone cortisol, which, according to the Marilyn Glenville website, leads to fat gain around the middle. Stay relaxed by breathing deeply and practicing meditation.

Step 8:

Replenish energy by getting at least eight hours of sleep per night. Sleep with the lights off. According to the Motley Health website, sleeping with even a dim nightlight can trigger an increase of appetite.

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How to Make Your Belly Smaller

Reducing the size of your belly benefits your health. Having excess belly fat puts you at an increased risk for diabetes, certain cancers, heart disease, high blood pressure and stroke. To make your belly smaller, a healthy diet and exercise routine are essential. If you desire a quicker and easier solution, there are various other methods that can help reduce your belly. Regardless of which belly-slimming method you choose, an adjustment of your lifestyle is required.

Tips For You

1. Manage stress in your life. Learn meditation and breathing techniques. Get eight hours of sleep each night, and avoid taking on too much responsibility at work. According to The Natural Health Website for Women, high stress stimulates cortisol release in the body. Cortisol, a stress hormone, triggers uncontrollable food cravings. The weight you gain is stored in the belly so it's close to your liver and easily accessible when energy is needed.
2. Combine strength training and cardiovascular exercise to burn belly fat and tone the stomach muscles. The Centers for Disease Control and Prevention suggests that you perform 150 minutes of cardiovascular exercise per week. This can be accomplished by jogging, biking or swimming. They also recommend including strength training on two days of the week. Include belly-toning exercises, such as crunches, bicycle crunches and reverse crunches, in your strength-training routine.
3. Include monounsaturated fatty acids in your diet. According to the Prevention website, these healthy fats help you lose weight, especially around the middle. Enjoy foods such as avocados, olives, nuts, seeds and dark chocolate, in moderation.
4. Avoid belly-bloating foods that make your belly appear bigger. WebMD recommends that you limit your salt intake to 2,300 milligrams per day, because salt makes you retain water and bloats you. Limit chewing gum, because you inhale air while chewing. Avoid belly-bloating carbonated sodas, and watch your intake of gas-inducing vegetables, such as broccoli, Brussels sprouts and cauliflower.
5. Wear belly-control shapewear to make your belly appear smaller instantly. Belly-control shapewear contains a tummy-flattening panel that compresses the belly and smooths bulges. Shapewear is available for men and women and comes in a wide variety, ranging from briefs and tank tops to T-shirts and shorts.
6. Undergo surgery to make your belly smaller. Have fat removed from your belly with liposuction. Combine liposuction with a tummy tuck if the skin lacks elasticity to shrink back. A tummy tuck removes the excess skin.

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How to Lose Belly Fat With Pilates

Although belly fat is easy to gain, it is extremely difficult to lose. Many people find that even as the rest of their body loses weight and changes, their belly fat stays stubbornly in place. To combat this belly fat, you need a comprehensive exercise strategy with a focus on Pilates. Pilates allows you to not only lose belly fat, but also firm and tone your stomach.

Things You'll Need

• Pilates exercise video or website
• Exercise ball
• Healthful foods
• Water

Tips For You

1. Learn a few basic Pilates exercises to add to your daily routine, such as the Hundred, Leg Circles, Plank position, the Roll Up, Hip Flexion and Extension, the Scissor and Seated Side Twists. These Pilates exercises are extremely effective at strengthening and tightening your core muscles. They not only burn significant calories, but also melt away belly fat. Practice the exercises for several days until you become comfortable with them, and then add them to your daily routine. Hold your core tight and pull your belly button into your spine while you are doing the Pilates exercises. Hold this position throughout your exercises to increase your body's ability to burn fat.
2. Sit on an exercise ball instead of a regular chair while working at your desk. This will require you to keep your abdominal muscles active at all times. Or, simply be conscious of your stomach throughout the day. Aim to keep your core muscles active and your stomach pulled in tight throughout the day. Take a break from work every two hours to do light stretching or to go on a short walk.
3. Add cardio exercise to your routine at least three or four times per week. Any form of cardio or aerobic exercise helps when trying to lose weight and body fat, especially the fat stored around the belly. Cardio exercise burns so many calories that your stomach is forced to release some of its stored glucose, resulting in the loss of belly fat. Cardio ideas include walking, jogging, dancing, step aerobics, biking and using the elliptical machine.
4. Maintain a healthy diet throughout your Pilates fat-burning strategy. Even if you add Pilates exercises to your daily routine, it will be extremely difficult to burn belly fat if you are not monitoring your diet. Eat plenty of fruits, vegetables, proteins and whole grains. Avoid greasy foods and those high in sugar and trans fats. Drink at least eight glasses of water per day since water helps with the loss of belly fat, and avoid soda and other carbonated beverages that cause the stomach to bloat.
5. Follow the overall Pilates strategy by allowing yourself to de-stress on a regular basis. When you are stressed, your body produces a chemical called Cortisol, which gets stored as glucose in the fat cells. This often results in stubborn belly fat, which is difficult to lose. Finding a way to relieve stress will assist you with your efforts to lose belly fat. Meditation, yoga and massages are all effective stress-relieving techniques.

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Quickest Way to Lose Weight on Your Belly

For many people, their belly is where they store most of their unwanted, stubborn fat. Unfortunately, losing weight from your mid-section is not as simple as performing a few crunches each day --- it is not possible to target a specific area of the body for weight loss. To lose weight from around your belly, you will need to reduce your overall body fat by tailoring your diet, lifestyle and exercise habits.

"Fad diets" and "overnight cures" are neither sustainable nor realistic. Opt for a healthy, balanced diet and an achievable exercise regimen to quickly and safely lose the weight on your belly.

Adjust Your Diet

1. Eat five to seven small meals throughout the day to keep your metabolism high and hunger swings at bay. Starving yourself is not a sustainable option. What's more, your body will try to store what little food you do consume as fat to combat the starvation.
2. Eat plenty of fruit and vegetables. High in nutritional goodness and low in calories and fat, fruit and vegetables should be the foundation of your diet. As a rule, fruit and vegetables should make up half of each meal, with as much variety as possible throughout the day. Fruits and vegetables are also high in fiber. Dietary fiber is needed to promote healthy digestive function and regulate energy levels by controlling insulin response.
3. Cut out refined carbohydrates or simple sugars from your diet. Avoid processed foods, packaged ready meals, confectionery, cakes, sauces, jams and syrups. Instead, get a sustainable energy release by consuming complex carbohydrates such as oats, brown rice and whole grains.
4. Eat plenty of high-quality protein, found in fish, chicken, eggs and lean red meat. These are great sources of protein; helping to build and repair muscle and connective tissue, yet remain low in fat and calories. Consuming proteins such as these also boosts your metabolism.

Create an Exercise Regimen

1. Strengthen your core (inner abdominals) by performing regular core strength exercises. A stronger core will result in an enhanced posture and the appearance of a "sucked in" stomach. Start by performing a plank everyday. To perform a plank, start by lying flat on your stomach. Lift yourself onto your elbows and keep your trunk fixed --- creating a straight line between your heels and head. Hold this for 30 seconds without letting your hips sink. Aim to increase to 60 seconds after several weeks.
2. Undertake regular cardiovascular exercise. The U.S. Department of Health recommends at least 30 minutes of sweat-inducing activity, a minimum of three times per week. Cycling, swimming and jogging are all examples of cardiovascular exercise --- great for burning away those unwanted fat reserves in your belly. If you are substantially overweight, you will probably find that brisk walking will suffice to begin with.
3. Start a resistance training program. Join a gym or invest in a barbell and dumbbell set. Resistance training burns calories, boosts your metabolism throughout the recovery stage, helps increase bone density and will improve your overall body composition. Exercising with the correct form and within your body's capabilities is essential. Enlist the help of a personal trainer or fitness professional to get you started.

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How to Have a Flat Belly in a Week

Tips For You

1. Change your diet immediately. If you haven't done so already, eliminate sugar, foods that contain saturated fat, soda and fried food of any kind from your diet. Eat foods that are high in protein like almonds. Foods high in protein are helpful in terms of burning fat.
2. Consume more fruits and vegetables. Add dark green vegetables like broccoli and kale to your diet. If possible, try consuming your vegetables raw for maximum benefit. Cooking your vegetables leads to a loss of nutrients. If you choose to eat meat, dine on lean cuts. Chicken breast and fish are leaner and contain less fat than other kinds of meat. In addition, potatoes, white rice and other foods that are high in carbohydrates should be avoided at all costs. Eat more. You should ideally eat five or six small meals, rather than two or three big meals. Eating smaller portions more often will increase your metabolism thereby allowing you to burn calories faster.
3. Incorporate an aerobic routine into your schedule. Aerobic exercise is one of the best ways to help improve stamina, while sculpting your body at the same time. Remember, before undertaking exercise of any type you must stretch for at least 10 minutes prior to starting your workout. Running, swimming, walking and cycling are examples of aerobic exercise. In some instances, it may be more convenient to pop a Tae Bo, Pilates or other workout DVD into your DVD player. If you want to flatten your belly in a week, it's a good idea to do at least 30 minutes of cardiovascular exercise, for a minimum of three days out of the week.
4. Add a weight training regimen to your workout. Weight training allows your body to burn calories faster, and add muscle to your frame. Add crunches to your routine to help tone your mid section. You should alternate days between your aerobic and weight training routine. Do exercises that target your abdominal region, such as leg lifts and side crunches. Be careful not to overexert yourself. Limit yourself to three sets of eight to 12 reps of each exercise.
5. Drink plenty of water. Its extremely important that you keep your body properly hydrated. You should drink a bare minimum of eight glasses of water each day. Properly hydrating your body is an excellent way to boost your metabolism.

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How to Lose Belly Fat Fast: Quick Tips

One of the most obvious signs that you have weight issues can be seen right in the middle, the belly. When you start adding a little more weight without your knowing, it is your belly that would be the first to inform you as soon as you face the mirror and take good look at yourself. Actually, you do not even have to take a look at the mirror to notice this. You would notice it already when you wear your pants and wonder why you have to adjust your belt a little by loosening it so you could be comfortable. This is why you do have to learn the tricks of losing belly fat fast.

Exercise is definitely one of the most effective ways of losing the fat stored in your belly. Of course, the mere sound of it is already exhausting. But you really do not have much choice. If you want to be slimmer and if you want to have a washboard belly then there is no other way but to sweat out. Of course, it is also very important that you know about the routines that should be performed in order to flatten your belly. In this respect, it is recommended that you get the help of a gym instructor.

Diet is another way of losing belly fat fast. You should be careful with what you eat. This could not be done though if you do not even know what kinds of food should be found on your meal table. One thing is sure though is that you may have to cut on your carbohydrates. While carbs may be necessary for energy, these would have undesirable effects on your body if you do not make use of such through physically strenuous activities. Aside from a controlled amount of carbs, you should also be careful with your sugar intake.

You may find it unbelievable, but lack of sleep could be a factor for bigger bellies. There is actually a study that has proven this. According to this study, people who sleep less than five hours at night tend to have bigger bellies than those who sleep for 6 hours or more. If this is the case, you really should try minimizing your nightlife a bit. You should make it a point to sleep early so that you could lose belly fat. While this may seem a minor factor, you should still consider doing this along with proper diet and regular exercise.

By combining the three methods above, you could surely lose belly fat in no time. Of course, the reduction would be gradual and you may not even be able to notice the changes. However, it would surely be advantageous that you do start with the application of the three methods. Aside from these, you should also avoid things that could make you grow your belly, such as stress. You have to relax a bit so that you would not be prompted to indulge in belly-growing habits when you are stressed out.

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How to Get a Flat Belly in 7 Days

Getting a flat belly in seven days requires dedication to exercise and observing what you eat and drink. But you will see results if you're committed to eating a healthy diet and working out every day. To get a flat stomach in seven days, an intense series of physical activities and fat-blasting exercises are required.

Step 1:

Do crunches several times a week. Performing about 10 crunches per hour is a good way to keep the muscles in your belly tight. However, to lose maximum fat in your belly do 20 crunches every hour of the day instead. This will increase the size of the muscles in your stomach which will give it a flatter appearance once you have lost the fat in your stomach.

Step 2:

Run at least one mile per day. This is an intensive cardiovascular workout that will burn the most fat in your body. If you are unable to run a full mile non-stop, run as far as you can and then walk for a few moments while you catch your breath. When you are ready, continue running. This will not burn as much fat as if you were running non-stop, so push yourself as hard as you can. If you feel up to it, run one mile in intervals several times during the day. When you are finished running, consume a lot of water to replenish your fluids and then continue your crunches. If you are up to it, do jackknife sit-ups as well which will tighten your stomach muscles even more. You can perform a jack-knife sit-up by laying flat on your back and raising your arms and legs into the air simultaneously, being sure that your back is arched and shoulders are off the ground.

Step 3:

Eat small amounts of protein. You should not eat any meal that is heavier in fat during the course of this week. Eggs are great sources of healthy workout proteins, so consuming eggs before or after your workout can greatly benefit you. You can also purchase some protein shake-mix at a local fitness store. This mix can be blended with fruit and will give you a maximum amount of workout proteins. Keep your metabolism working consistently by eating five small snacks per day rather than three large meals. Eat small portions of raw vegetables or whole-wheat crackers as well as protein-rich granola bars. You can also eat one hard-boiled egg which will fill you up and provide you with healthy protein.

Step 4:

Drink plenty of water. Avoid sodas and juice. Unless it is a protein shake that you are drinking, drink water only. Water flushes your system, keeping it in top condition for your intense workouts. Water will also help you keep hydrated before and after running.

Step 5:

Work on doing as many sit-ups as possible. Pick a time during every hour where you can do a series of sit-ups quickly and then have a short rest. Crunches will tighten the smallest amount of muscles in your stomach, but they will take less effort. Sit-ups might hurt your back, but will tighten many more muscles in your stomach. Jack-knife sit ups are probably the most effective for toning your stomach muscles, but they are also the most difficult. Try starting out with 10 crunches per hour on the first day, then 20 on the second. Move on to 20 sit-ups every hour. For the last three days of the week, upgrade to jack-knife sit-ups and consistently do 20 of them every hour. This will be challenging, but stomach and abdominal exercises are instrumental to flattening your belly.

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