Browse Category: Diets & Weight Loss

How To Lose Belly Fat For Women Fast

How To Lose Belly Fat For Women Fast

 

Are you experiencing difficulty in getting into jeans which you used to use when you were in college, just a few years back? Are you quickly losing your confidence because of the bulged stomach area? In case belly fat is your greatest concern, then you happen not to be the only woman who is faced with this problem. Between 50 percent and 60 percent women in the world today are not contented with the kind of tummy that they have and are searching for means and ways to reduce the fat that is stored in their tummies. A majority of women wish to have the perfect belly which celebrities and professional athletes have.

In case you desire a near perfect flat tummy, then you will have to be ready to make several lifestyle changes that will be aimed at cutting down the excess tummy fat from your body. One of the most efficient way to lose belly fat for women fast is through exercises. This post will concentrate on giving you the simple exercises which you can carry out at home daily to help you in removing the excess fat which has amassed around your abdomen region.

Exercises That You Can Use To Reduce Belly Fat

1. Bicycle Exercise:

This is an exercise which will assist you in eliminating the excess fat around your tummy easily.

Steps

• Lie flat on the mat or on the floor and then maintain both of your hands on any side of your head.
• Raise your both legs and then bend them slightly at your knees.
• With the left out, pull the right knee near to the chest. As you bring the right knee slowly up, try to meet the left elbow with the right knee so that you will get a flawless stomach crunch.
• Bring the left knee near to your chest, after you have taken out your right leg. You will then raise your upper body so as to ensure that your right elbow touches the left knee for a complete crunch.

 

2. Lunge Twist: 

In case you are a beginner and you are trying to exercise so as to cut down excess fat, then you can try this lunge twist exercises.

Steps

• Gently move the left foot to a forward position and then slightly bend the left knee. On your right leg, you will feel the hamstring expand.
• Lift both of your hands and ensure that they are in front and parallel to the surface.
• With your left leg, move a big step in a forward position and then go ahead and sit down as you would be seated in an ordinary chair. The right leg must be placed backwards and to support the right leg, you should use the toes.
• Ensure that the spine and the upper body are in upright position so that you can perform the lunges correctly.
• You can carry out the same lunge on your other leg.
• Redo this exercise 15 times.

3. Stomach Vacuum:

In case you are just starting and you want to perform exercises which will reduce belly fat, then you can begin with very low impact exercises for instance stomach vacuum exercises. The exercise focuses mostly on breathing.

Steps

• Hit the surface on your fours by providing support to your body with your hands and knees.
• Take a very deep breath and ensure that the abdomen is loose.
• Exhale your breath while ensuring that you keep your stomach muscles tight when exhaling,
• You will require keeping the abdomen contraction for between 15 and 30 seconds.
• Redo the exercise for 15 times for between 2 and 3 sets in a day.

4. Side-To-Side Bending:

By just bending from one side to the other, you can reduce the excess deposits of fat in your stomach area. This exercise will also help in giving the love handles the perfect shape.

Steps

• In an erect position stand with both of your feet together. Raise both of your hands and stretch them above your head and ensure that they are firmly clasped together.
• Gently bend your body towards your left side as much as you can till you feel a strain on the right side. Now hold in this position for about 15 seconds.
• Return to the same erect position.
• Redo the same exercise on the other right side. For approximately 15 seconds hold this position.
• As soon you are comfortable holding on for at least 15 seconds, you can slowly increase to 30 seconds or even more for the two sides.

5. Rolling Plank Exercise: 

This is an exercise which works great on your abdomen, hip, and lower back areas.

Steps

• Assume your position on a mat or on the floor, with your elbows and knees resting on the surface.
• You will have to look forward to make your neck aligned with your spine.
• Gently raise your knees up so as to support your legs on your toes.
• Contract your knees and maintain this plank pose for approximately 30 seconds. Ensure that you breathe as normal as possible in the course of this exercise.
• You can then move to and fro for about 30 seconds to establish a rolling plank exercise.

6. Crunches: 

This is one of the most effective ways of reducing belly fat. It can assist you in burning tummy fat and in case this exercise is combined with a proper diet intake, you will be able to see the effective results much quickly.

Steps

• Lie on the mat flat on your back. You can bend your knees as your feet touch the ground.
• Now put your hands right behind your head.
• Slowly take a very deep breath, and then lift your upper body out of the floor. You must exhale when raising your body.
• When bringing your body back to the first position, you must inhale. As soon as you come up, you will also have to exhale.
• Repeat this exercise for 10 times and they redo about two or three additional sets.

7. Reverse Crunches: 

This is an exercise which can help in easily getting rid of the fat which accumulates around your belly.

Steps

• Lie on a mat with your back. Lift your knees with your feet firmly planted on the surface.
• Keep both of your hands on any side of your trunk.
• Shove your feet in such a manner that your thighs lie perpendicular to the surface and the feet are away from the ground.
• Raise your back so that your knees will bend towards your chest.
• Breathe in deeply when you plant your feet on the surface, and then breathe out when you raise your back and move your knees to your chest.
• Redo this exercise 10 times and for about two additional sets.

Conclusion

Getting rid of tummy fat is one of the biggest concern for women’s today. If you follow the above six strategies, you will begin observing noticeable changes in less than a month. If you stick to them, then you are sure to eliminate permanently tummy fat. If you want a more comprehensive guide that will cover the different strategies that you can use in reducing tummy fat,
it is recommended that you get this program ‘Fat Loss Factor,’ written by Dr. Charles Livingston. The book usually goes at $97; however, we are giving it to you at a great discount, and you can now get it at just $47.

Click Here To Read More:

Charles Livingston: Fat Loss Factor Official Site

Good Luck 🙂

How To Lose Waist Fat – 8 Highly Effective Solutions

How To Lose Waist Fat

 

Even exercising twice daily, every day, undoubtedly would not be sufficient to get you the results that you want. In case you are taking more calories than you are actually burning, and in case the food that you are consuming has been packed with sugar, you will be encouraging your body to store more fat, and this will make you have some additional flab.

Nonetheless, there are several tips on how to lose waist fat. Doing more than a thousand sit-ups will not help you get a six pack quickly, however making some dietary alterations and changing your approach to training can help a lot.

Are you sited comfortably? Let us start.

1. Eliminate Stress:

Reducing stress lessens your cortisol levels, high cortisol results in the body encourage fat gain, especially around the mid-section. The intensity of your workout or even how healthy you eat does not matter, you will struggle real hard to cut down on weight when your cortisol is high. Men are more predisposed to stress-related cortisol and belly fat. Minimizing stress levels is the only way to aid in reducing the amount of fat stored in your waist. Obviously, minimizing stress is not that simple; however, they are three natural and scientifically verified techniques that you can use. They include listening to music, laughter, and yoga.

2. Try HIIT:

It is a known fact that HIIT (high-intensity interval training) is the best and most effective way to lose waist fat. Stockholm’s Karolinska Institutet has figured out the reasons why. It is majorly about the effects of exercises on mitochondria- which are the bits in our cells that are responsible for producing energy. The greatest discovery, however, was the 2 essential elements of a perfect fat-burning session. To start, carry out intervals which are less than 30 seconds as the response of the cell continue to swell the metabolism slows after 30 seconds. Secondly. Try to give all your efforts for all the intervals- if you decide to settle for anything lesser, it will not have the same effect.

3. Work-out before Breakfast:

Try to exercise first before you take a meal. In a recent experiment that was carried out by BBC, it was found that men can burn 8% or more fat if they carry out their exercises before having their meals. When you get up and go to the gym, even before you have taken breakfast, your muscles will have to burn fat as they are no carbohydrates to provide energy for the workout. You can then take a healthy snack afterwards, combining protein and carbohydrate to replace the aid in muscle repair and missing carbs.

3. Get enough Vitamin C:

Vitamin C can aid in balancing the cortisol spikes which happen when you are extremely stressed. It also prevents cold and boost your entire immune system. This vitamin is also crucial in making carnitine. Carnitine is a compound which aids the body in the process of changing fat into energy. In case you are undergoing a period that is very stressful, increasing your intake of vitamin C is highly recommended, it will go a long way in countering the adverse side effects which come with stress. Nevertheless, do not just gulp a glass of orange juice, this is because orange juice is full of sugar, even though the sugar is naturally occurring, it may still interfere with your weight-loss efforts. You can also include some kiwi fruit, kale, tomatoes, and chilli peppers.

4. Drink Green Tea Daily:

A research in the American Journal of Clinical Nutrition proposes that the drinking at a minimum of four cups of fresh green tea daily can help you to shed between 2 and 3 kgs in two months or even less, as there is a compound that is found in the brew which momentarily hastens your metabolism. In case you want to increase your intake of green tea even further, you can just keep a jug that is full of iced green tea in the fridge, so that you can have a variety.

5. Begin Your Day with Protein: 

If you want to lose weight and skipping meals, then you are setting yourself up for a failure. Taking breakfast is the healthiest and the simplest thing which you can do to feel much better and be more energetic, however, it is very important that you include proteins. You should avoid cereals for breakfast as they are normally packed with excess additives and sugar. Setting your neurotransmitters for the whole day is the main reason behind the high-quality protein breakfast.

6. Get Enough Sleep:

When you are extremely exhausted you will tend to elicit the hunger-stimulating hormone known as ghrelin. This hormone triggers cravings for sugary foods which will do no good to your waistline. When one loses sleep, hormone production is altered, and this greatly affects the cortisol levels in your body and can even lead to insulin sensitivity. If you want to lose waist fat, then getting between 7 and 8 hours of sleep daily is highly recommended.

7. Increase your nutrients intake: 

This is another trick which you can use to support fat loss and digestion, to ensure that you have enough stomach acid to crush food down properly. You can take HCI (hydrochloric acid) supplement so as to improve the stomach’s acid levels and improve the absorption of iron, zinc, magnesium, Vitamin B, protein and other essential nutrients.

8. Take a Probiotic:

Probiotics refers to the bacteria which resides naturally in the gastrointestinal tract and are also usually found in dairy products like yoghurt. It is very hard to cut down some weight if you do not have a gut that is healthy. This is because more than half the neurotransmitters which send messages from the brain to hormone receptors and individual cells throughout the body are made in the same manner in the gastrointestinal lining

In case your gut is not healthy, it will a have a very negative impact on the production of the neurotransmitters, thus leading to lack of motivation to work out, low mood, and reduced cognitive function. Gut health is important as it generally improves digestion.

Conclusion

Losing waist fat cannot be achieved overnight. It takes patience and consistency. Stick to a proper diet and incorporate exercises. With time you will see some changes as slowly the waist will start to disappear. For a more comprehensive guide with tips on how to lose waist line, get this book- ‘Fat Loss Factor’, written by Charles Livingston. The book goes at $97, but we are offering it to you at a big discount, you can now get it at only $47. That means you will get to save $50.

Click Here To Read More:

Charles Livingston: Fat Loss Factor Official Site

How To Get Rid of Tummy Fat

How To Get Rid of Tummy Fat

Being obese does not automatically mean that you are unhealthy. Actually, there are many individuals who are overweight and are in exceptional health. Equally, numerous athletic individuals experience metabolic issues which are linked to obesity.

It is the tummy fat, or the fat in the abdominal cavity that results in the biggest problems. In case you have any excess fat deposits around your waistline, then you must take the necessary steps to eliminate it. Tummy fat is normally estimated by taking the measurement of the circumference the waist. To do this, you will only need a simple tape measure. Any measurement above 102cm (40 inches) in mean and 88cm (35 inches) in women, is considered as abdominal obesity.

There are in fact a few strategies that have been proven to target the target the fat stored in the tummy area more than other parts of the human body. Below are 6 evidence-based strategies that you can use to get rid of tummy fat.

1. Avoid Sugar:

How To Get Rid of Tummy Fat

Added sugar in your diet is extremely unhealthy. Numerous studies have proved that it has distinctively toxic effects on metabolic health. Sugar is half fructose and half glucose. Fructose is only metabolized in the liver for a specific amount. In case you consume excessive refined sugar, the liver will be flooded with fructose and it will be pushed to turn it into fat.

Make a resolution to cut the amount of sugar in your daily diet, and think of entirely getting rid of sugary drinks. This will include fruit juices, sugar-sweetened beverages, various sports drink, and also teas and coffees with sugar added to them.

You must keep in mind that the above does not apply to whole fruit, as they are very healthy and have sufficient fibre which lessens the adverse effects of fructose. The fructose amount that you obtain from fruit is insignificant when compared to what you obtain from a diet that has refined sugar.

2. Consume More Proteins: 

Consume More Proteins

When it comes to chopping down on weight, protein is one of the most essential macronutrients. Research has shown that it can cut cravings by 60%, help you consume up to 441 lesser calories per day and assist you in boosting your metabolism to between 80 and 100 calories in a single day.

In case you want to lose weight and maintain your ideal weight, then adding protein to your daily diet is the most effective change that you can start with. Numerous studies have shown that protein is effective in reducing the amount of fat around the tummy. Therefore, make an effort of increasing your intake of dairy products, poultry, meats, seafood, fish, and unprocessed eggs. These are amongst the healthiest sources of protein.

In case you are struggling to get an adequate amount of protein in your diet, you will need a quality protein supplement for example whey protein. This is a convenient and healthy way to increase your total protein intake.

3. Decrease The Amount of Carb In Your Daily Diet: 

Decrease The Amount of Carb In Your Daily Diet

The restriction of carbs is one of the most effective strategies for cutting down weight. This can be supported by several studies that have found out that when individuals reduce the amount of carbs that they take, their appetite reduced and they lose weight in the long run.

Low-carb diets result in rapid reductions in water weight, which can give you immediate results. You can observe a significant difference on the scale in just a few days. There are also different studies which compare low-fat and low-carb diets and shows that a low-carb diet particularly targets the fat in the belly, and also around the liver and the organs.

Avoid refines carbs such as pastas and white bread among others. In case you want to lose weight quickly, you should consider cutting down your carbs down to just 50 grams in day. If you keep you carb intake to this level, your body will go into ketosis, reducing your appetite and this will in turn force your body to begin burning primary for fuel.

Low-carb diet comes with several health advantages apart from weight loss. They can provide life-saving effects in type 2 diabetics.

4. Consume Foods That Are Rich in Fibre:

Consume Foods That Are Rich in Fibre

Dietary fibre is typically indigestible plant matter. It is usually claimed that consuming plenty of fibre can greatly help you cutting down weight. This is fact; however, it is imperative to know that not all fibre is equally created. The viscous fibres are they type that will have a pronounced effect on your weight. They are the fibres which bind water and then create a thick gel which ‘sits’ in the gut. The gel can radically slow the speed at which the food moves through your tummy and small bowel. This will slow down the digestions and the absorption of nutrients. The final result is reduced appetite and an extended feeling of fullness.

The best way to consume more fibre is to go for plant foods such as fruits and vegetables. Cereals like oats are also a good source, as well as legumes. You could also attempt consuming a fibre supplement such as glucomannan. This is the most viscous dietary fibres that exist today, and it has been shown to result in weight loss in several studies.

5. Aerobic Exercises: 

Aerobic Exercises

Exercise is very essential for a number of reasons. It is one of the best things which you can do in case you desire to live a healthy and long life and escape diseases. Aerobic exercise such as swimming, running, and walking has been shown to lead to major reductions in tummy fat. It is also important for people who do not want to regain tummy after a weight loss; thus exercise is essential for weight maintenance. It also results in reduce sugar levels in the blood, inflammation and other metabolic abnormalities that are connected with tummy fat.

6. Track The Foods That You Eat:

How To Get Rid of Tummy Fat

What you daily consume is every imperative. This is a fact that everyone know. Nonetheless, a majority of people do not know what they are actually consuming. Individuals may claim that they are taking low-carb or high-protein foods, but most of the time, they tend to either underestimate or overestimate.

If you truly want to optimize your diet, you will have to track everything that you consume for a while. In case you intend to boost your protein intake by 25% to 30% of calories, you will need to really measure and then fine tune so as to reach your goal.

Conclusion

Getting rid of tummy fat is one of the biggest concern for Americans today. If you follow the above six strategies, you will begin observing noticeable changes in less than a month. If you stick to them, then you are sure to eliminate permanently tummy fat. If you want a more comprehensive guide that will cover the different strategies that you can use in reducing tummy fat, you should acquire this book- ‘Fat Loss Factor’, written by Charles Livingston. The book goes at $97 in the local stores. However, we are giving you a significant discount, and you can now get it at just $47, that means you get to save $50.

Click Here To Read More:

Charles Livingston: Fat Loss Factor Official Site