Lose Belly Fat Without Sit-ups

Are you frustrated that you can't get rid of your belly fat? It may be that someone misinformed you....

If you sense the fat and weight loss industry doesn't really care if their customers actually lose weight using their products, you're probably right. Most of the popular fad diets don't work... but don't let that discourage you… Because we are about to discover how to really lose that ugly belly fat... and that's the best way of getting even with the people who ridiculed us all through our lives about our problem.

We will look at what belly fat is, why sit ups won't help and then how to get rid of it. By the end of this article, we will clear up the misconceptions and head closer to our weight lost goals.

To begin with, belly fat is not the same as the fat you can see, which is subcutaneous fat or fat just under the skin.

Belly fat, also known as visceral fat, is the fat that surrounds the organs within the abdominal region. Experts have linked too much of this fat to diseases such as diabetes, high cholesterol and high blood pressure.

Sit-ups alone won't burn belly fat. Sometimes they may strengthen your abdominal muscles, but many people complain that their neck and lower back begin to strain while performing them.

So what then will help burn off belly fat?

Experts say that in addition to watching what we eat and how much, we have to change our lifestyle to include daily exercises.

The type of daily exercise which burn belly fat must give our lungs, heart and blood circulatory system a good workout; running, jogging and fast walking are examples of these types of cardiovascular exercises.

Experts recommend we do these fat burning exercises 30 minutes a day, three to five times a week.

That's it. Sit-ups alone won't burn the dangerous to our health fat deep within because it doesn't give us a cardiovascular workout.

If you are disappointed to hear that, you'll need to put in some effort to lose weight and burn off fat, that's understandable...

We've been brainwashed by the giant weight lost product companies that losing pounds is as easy as taking a pill… It will take time for us to de-program our beliefs about losing weight.

Let's wrap it up by looking at what we've discovered about how to get rid of belly fat. Experts link belly fat to deadly diseases. Sit-ups alone won't burn it off... cardiovascular exercises and watching how much we eat will. If we all decide to use what we've just learned, we can soon start looking and feeling great.

About the Author:
Discover the truth about weight lost and how to lose belly fat... Read about dangerous belly fat misconceptions The Lose Belly Fat Info site provides the fat burning information you must have to start losing pounds and shrinking waist sizes now. Visit http://www.LoseBellyFatInfo.com

Tips for Successfully Getting Rid of Fat

With about one third of Americans weighing in as obese, the problems presented by losing weight are great. Americans are very interested in losing weight, but the increasingly sedentary lifestyle and easy to prepare processed foods that have made the United States the fattest country in the world have also shown an underlying problem with losing weight: Americans want it quick and easy. They want to put in as little effort as possible to get rid of their fat. There is a plethora of fat remedies. Everything from diet pills to special cellulite creams to surgery is tried. "Natural" herbs and supplements that "block cortisone" are all touted as fast ways to lose weight. Special diets promise that you can eat all sorts of tasty foods and still lose weight. Intense boot camps have people working intensely to get into shape in just a few weeks. With all of these options, Americans are spending upwards of $30 billion each year in trying to get thin.

The problem with all of these methods is that they rarely last, and that some of them can actually be dangerous to your health. Others may not hurt you, but they might not actually be effective. For example, appetite suppressants do not account for emotional eating. Some people eat when they are emotionally distraught. Others eat in social settings. Still others eat just because the food is there. Appetite suppressants do not work for these people because they eat for many reasons, and many of them having nothing to do with actually being hungry. The latest entrant into the fray fighting for a piece of the $30 billion pie is a Swiss company called Cytos. This company is developing a so called "fat vaccine." This would be an injection meant to help suppress the appetite and help you lose weight faster. However, this fat vaccine would require users to exercise and eat a healthier diet. The point is to help them lose weight faster than they would if they did not have the vaccine. This is a very interesting development, but it has yet to be tested on humans. The tests should reveal possible side effects of the fat vaccine, as well as pinpointing what it can really do.

Other ways to lose fat fast are well known. Surgery is one of the most popular. Stomach stapling and liposuction are both ways to get rid of fat. A stapled stomach holds less food, and it requires that the person eat less. This is important because someone who continues to eat at the same rate will find that the stomach stretches again, rendering the staples useless. Liposuction is a procedure in which the fat is literally sucked out of the body. Of course, the fat can always come back, so a lifestyle change is needed. And, as with all surgeries, either of these can result in complications that can be very dangerous and damaging. The bottom line is that no matter how fast you get rid of fat, you still have to make lifestyle changes in order to keep it off.

3 Ways to Lose Fat Permanently

Obesity will kill you in time. It causes so many diseases that if you are now a little overweight, you run the risk of becoming obese unless you take action fast. You can stop yourself from obesity by taking action and losing weight now. If not, you are at risk to diabetes, kidney failure, high blood pressure, heart disease or even a stroke. Is that what you want?

I am not going to baffle you here with technical stuff or use jargon that you don't understand. I am going to give you the facts and some simple tips to help you lose fat permanently. Having been in the weight loss industry for over 8 years now, I know what it is you need to burn calories and get rid of fat forever. I just hope you take my advice and do the simple things you need to do.

The first thing you must do in order to burn fat is drink much more water, especially after and during eating. Water is one of the best fat burners there is because it helps to stimulate your metabolism which is ultimately responsible for burning calories and getting rid of fat. Drink only water from now on while dieting and replace anything else you drink with water.

Next you need to become more active in the way you live life. If you want to burn fat, you need to do more exercise like sport or simply going for a walk after eating. It doesn't have to be hard work outs at the gym as long as you make the effort to at least go for a short walk. Taking the stairs instead of the elevators, walking to the shops, getting your bicycle out of the garage and going for a ride. These simple things will do wonders to help you get rid of fat and lose weight.

Instead of eating 3 meals a day, you should concentrate of eating five small meals a day instead. Make each meal around 300 calories and eat healthy food. Eating five smaller meals each day instead of the normal three will actually help you burn more fat. Firstly, you will not feel hungry between meals and secondly you will not feel bloated after eating and therefore be able to do some more exercise. This helps to stimulate your metabolism and get it working to burn off that fat.

By simply taking the advice above you will be able to prevent yourself from becoming obese because if you don't, you will end up with more health problems and ultimately, it will lead to your death. Take action now and live a longer life.

Cellulite Reduction - How to Get Rid of Cellulite With Effective Cellulite Treatment

Cellulite has been around for as long as we know but it was only in the last century or so that cellulite was looked upon as an undesirable problem that must be eradicated. Just what is cellulite? Cellulite is dimpled fat commonly found in women in the hips, thighs, arms and legs. It was only around the turn of the century that cellulite was studied and erroneously thought to be a disease.

Even today, some think that cellulite is formed as a result of poor blood circulation, among other misconceptions. We now know that cellulite is formed as a result of changes in the skin structure. This change could be triggered by various factors such as hormones, stress, diet and lifestyle.

Cellulite occurs almost exclusively in women. The most puzzling thing about cellulite is that women of all ages, race and weight will get cellulite sometime in their lives. Cellulite does not strike only overweight women but they do have the tendency to have more cellulite than thin women. Therefore, being thin is no guarantee of being cellulite-free. Indeed, even women athletes are observed to have cellulite.

Cellulite is different from regular fat deposits in the body. Fat deposits can be sucked out by liposuction whereas cellulite cannot. Cellulite fat cells are found just under the skin and when these fat cells protrude upwards to the skin, an uneven, orange-peel like appearance is seen as cellulite.

So is there any way to get rid of cellulite?

Cellulite gels and creams have long been used to reduce the appearance of cellulite. However these provide only a temporary relief. That is not to say that manufacturers are pulling a fast one because these products do contain active biological agents that break down fat through a process known as lypolysis. The problem lies in cellulite gels and creams being unable to penetrate through the thick skin layer to get to the cellulite fat cells.

Another method to reduce cellulite is by massaging with a specially developed machine and this process is known as Endermologie treatment. Developed in France over 10 years ago, technological advancements have since been made to this technique and is recommended by many experts as an effective way to remove cellulite.

Exercise is always good whether or not you are trying to get rid of cellulite. Resistance training helps build muscles and reduce the appearance of dimpled fat. It has been noted that women with less body fat such as athletes do have less cellulite.

Whichever cellulite treatment you choose, you should be aware that cellulite affects different women in different ways. Cellulite is thought to be hereditary and can occur even in young, healthy women. As such, some women are more prone to having cellulite than others, regardless of their age or weight.

Ultimately, cellulite is harmless and the quest for beauty has driven many to go to extreme lengths for cellulite treatment. If you adopt a healthy lifestyle and keep active, you should be able to reduce cellulite to a certain extent even though you may not be able to get rid of cellulite completely.

How to Detoxify Your Body and Get Rid of Fat Stomach

To get rid of your fat stomach, you need to detoxify your body and engage in healthy weight loss diet. A well-balanced diet and a full body detoxification can help to shed those ugly stomach fats.

Let us start off with detoxification of your body. Having too much toxin in your stomach will cause your body to store them as fat cell, which will result in a larger stomach. One important step to detoxify your body is to have a simple colon cleansing. By cleansing your colon, you can get rid of those harmful toxins in your intestines, as well as the bloated and fat feeling. By doing so, it can help you to lose weight effectively.

There are a few ways that you can cleanse your colon. One way is to always eat fruits and vegetables with every meal. Addition of water, fruits and vegetables to your diet can dramatically help cleanse your colon, making you healthier and leaner. Try to cut down on red meat and diary products like milked coffee, as these foods congest your digestive tract.

If you do not have the habit of eating fruits or vegetables in every meal, develop it now! One way to help you get into the habit is to drink fruit or vegetable juice instead of soft drink or coffee after meal. Soft drink is high in fat and you should avoid it at all cost. Also, do not drink at the same time as you eat. By doing so, you are diluting your digestive juice which in turn slows down your digestion. Then, drink 8 to 10 glasses of water every day so as to help flush out unwanted toxins from your body.

You can also drink 2 glasses of water before every meal to make yourself feel full. This will prevent you from overeating and taking in more calories than your body requires. Your body will convert excess calories into fat, causing you to get fat.

Another way to detoxify your body is to eat more protein-rich foods such as rice, beans, and nuts. These foods will help cleanse your body and get rid of those unwanted toxin.

Detoxification and colon cleansing is extremely important if you want to lose weight successfully. By just changing your eating habits, you will definitely see a drastic change in your overall health and weight. Eat more healthily and drink more water is a good way to get rid of your fat stomach.

Beer Belly - 3 Sure-Ways to Get Rid of Beer Belly

To get rid of beer belly successfully, it will take a lot of discipline and commitment from you. But if it is always your dream of getting a flat stomach, you should give it a shot and the rewards of having a flat stomach will be very satisfying. In this article, you will going to learn 3 sure-ways to get rid of beer belly effectively.

1. Cut down on your alcohol intake. The biggest culprit of having a beer belly is alcohol, especially beer. People do not call beer belly for nothing. Not only that alcohol is bad for your health, it also contains excessive sugar and calories which will make your stomach large. By stop feeding your body with alcohol, you have already eliminated the biggest culprit of all, and hence making it easier for you to get rid of beer belly.

2. Eat regularly and healthily. I cannot seem to stress enough how important it is to have a healthy and regular diet. Do not skip meal as it will only confuse your body to store more food as fats. Instead of skipping meal, eat more meals but make them smaller. When you eat too much food, your body cannot burn them fast enough and hence turning them into fats. By eating smaller portions for every meal, your body will have an easier time to burn the food. Also, do cut down on fried and fast foods. These kinds of food contain a lot of calories and hence make your stomach grows big. Eat more vegetables and fresh fruits to aid digestion, as well as to detoxify your body.

3. Accelerate your body fat burning process. The single best way to accelerate your fat burning process is to exercise. Any exercise will do, even golf or bowling. If you want to burn calories much faster, you can do more cardiovascular-exercises such as jogging. With this, you will make your body burn fat faster and thus reduce your overall body fat. If you are someone who does not exercise, remember to start slow and have sufficient warm-up before each session.

One last point for me to share is that many people believe that doing sit-ups can help them achieve a flat stomach. This is not true. To get a flat stomach, you need to reduce your overall body fat first. By doing sit-ups, you are working on your stomach muscles, which cannot really show up when they are hidden under thick layers of fat!

So with this, you are now better equipped with knowledge on how to get rid of beer belly. To put it simply, drink less alcohol, eat regularly and exercise!

Quickest Way to Lose Body Fat

Wondering what the quickest way to lose body fat is? Well, Fat is found mainly stuck to your colon walls like spackle or paste. When there is an excess of this storage, and it is not used up, it results in you gaining weight. The quickest way to lose body fat is to eat different foods that contain different types of calories that trigger your fat burning hormone in your brain which will tell your metabolism to work harder.

Fat has various categories and can be widely divided in to good fat and bad fat. Bad fat is harmful for your body as it is unused fat which is basically excess, and it just gets stored away, good fat is required by our body to function properly. However it is this bad fat that we need to get rid of which leads to over weight. The best way to do this is to manipulate your metabolism and make it do what you want it to do.

Following a balanced diet helps you get rid of this bad fat. A diet which varies the different intake of calories you eat to trigger your fat burning hormone helps. You also have to eat fewer foods that contain calories that trigger your fat storing hormone that way you have a combined effort of maximized fat burning, and minimized fat storing. That is the quickest way to lose body fat

I have tried many of different weight loss products and I have finally found the one. This is defiantly the quickest way to lose body fat, I lost 10lbs in 11 days! Anyways I just wanted to share some of my findings and success to those who are looking for some sort of motivation to lose weight. You can do it if you put your mind to it!

? Well, Fat is found mainly stuck to your colon walls like spackle or paste. When there is an excess of this storage, and it is not used up, it results in you gaining weight. The quickest way to lose body fat is to eat different foods that contain different types of calories that trigger your fat burning hormone in your brain which will tell your metabolism to work harder.

Fat has various categories and can be widely divided in to good fat and bad fat. Bad fat is harmful for your body as it is unused fat which is basically excess, and it just gets stored away, good fat is required by our body to function properly. However it is this bad fat that we need to get rid of which leads to over weight. The best way to do this is to manipulate your metabolism and make it do what you want it to do.

Following a balanced diet helps you get rid of this bad fat. A diet which varies the different intake of calories you eat to trigger your fat burning hormone helps. You also have to eat fewer foods that contain calories that trigger your fat storing hormone that way you have a combined effort of maximized fat burning, and minimized fat storing. That is the quickest way to lose body fat

I have tried many of different weight loss products and I have finally found the one. This is defiantly the quickest way to lose body fat, I lost 10lbs in 11 days! Anyways I just wanted to share some of my findings and success to those who are looking for some sort of motivation to lose weight. You can do it if you put your mind to it!

5 Ways to Lose Face Fat and Get the Attention You Want!

Do you want to lose face fat? Having puffy cheeks could be annoying to some people, so I have laid out some tips for you to implement today. Most of us want to exercise hard and get the body fat down so that we look great and can fit into some of the sexy clothes that you see celebrities dressed into.

But getting rid of face fat and puffy cheeks are also on the agenda for some of us. Who would not want to get a perfect photo at any angle? Many people out there go through dangerous surgery just to get higher cheekbones, sharper jaw line and the dreaded double chin.

To be honest, having a double chin is not an indication that you have a very low body fat. The reason this article is written is to feed you some information on how to face fat and get rid of the double chin naturally. I definitely do not want my readers going through that dangerous plastic surgery. It is just crazy.

Lets tackle the first main obvious reason on how to lose face fat. The first that you would want to do is to get your body fat down to about 14 to 16 percent. That is a good mark and a goal to set. Whenever my I have a body fat percentage of 14 percent, my face will look sharp and believe or not, no double chin.

To get to that level is not difficult, you need to exercise with weights and weight training. Do 2 session of intense weight training and a minimum of 3 session of intense cardiovascular training using HITT concept. HITT means high intensity interval training for your cardiovascular training. Why intense, so that you can benefit from the effects of EPOC which boost your metabolism even 16 hours after your training.

The next method that you would want to try is to reduce your salt intake. Puffy cheeks and face fat can be the effect from water retention. High intake of salt can encourage your body to store water. If you do not believe me, try eating a whole packet of chips at night and take a look in the mirror in the morning. Your face will definitely be puffier.

The third way to lose face fat is to avoid drinking too much water right before you sleep. This is true. This not only affects your cheeks but also it makes your eyes puffy too!

Enjoying moments in sauna would be your next step to lose face fat. Yes, sauna can help you get rid of the water retention and make body store less water that it does not need. Of course after being in the sauna for 20 minuets, drink up loads of water, just make sure not right before you sleep.

The fifth way to lose face fat is to get a tan. Yes, a fabulous golden tan does not only make you look leaner, it helps get rid of lots of water retention. Notice that beach boys have very sharp features! This happens for a reason.

There you go. These are 5 ways that can help you lose face fat and get rid of double chin. All you need to do is to take action and starting from step one which is to lose weight and get your body fat down!

Rate this Article:

How To Get Rid Of Cellulite

It doesn't matter how thick or thin you are, most women are prone to deposits of cellulite. These are gender specific (that's right for women only!) deposits of dense fat that are caught in the network of fibers that make up the structure of the body.

To understand this you have to picture your body as being enclosed in a large network of tissue that looks like a fish net of interconnecting tissue. How much this tissue can expand is non negotiable. Since the connective tissue is not as elastic as the skin,it will only stretch so far while being acted on by the force of expanding fat cells. When fat deposits become trapped beneath this network, called the superficial fascia, the net is stretched and its fatty contents bulge out in an unattractive way that is often described as looking like cottage cheese, orange peel or gravel.

Why don't these stubborn deposits of fat just melt away like regular fat? The law of Mother Nature in this case is that the greater the area of fat concentration the harder it is to get rid of. The minute your total body fat exceeds 25% in a woman, you will develop cellulite.

Sometimes you can get rid of the fat but not the gnarly connective tissue that was created to accommodate the extra fat cells in the first place. Areas of the body that have a high ratio of fat to muscle (for example the thighs, hips and buttock area in women) are particularly hard to smooth out once they have become pocked with cellulite.

Getting rid of cellulite is not as easy as exercising and limiting your caloric intake. As many women know you can get extremely thin, almost skeletal and still have lumps of cellulite showing In fact, if you lose too much weight the cellulite bumps and dents can be even further highlighted.

Usually getting rid of cellulite requires a complete lifestyle overhaul. This usually starts with some kind of detoxifying or cleansing diet and then a permanent modification of your exercise and eating habits. Circuit training that involves an hour of aerobic exercise and weight training is thought to be the best cure for this common problem. Drinking tons of water and eating fruits and vegetables that are water dense may also help get rid of these stubborn deposits of fat.

If you do have cellulite you might just have to live with it. There are no pills, miracle creams or rubber garments that can correct cellulite. If the cellulite is going to go away it is going to go away on its own. The problem is that it is not just a matter of eliminating fat, it is a problem that involves the body's interconnecting tissue. Disappointing as it is you might have to resign yourself to the fact that there is no way of fixing connective tissue that has been distorted or twisted by excess weight gain from the past.

Weight Loss Tips - How To Get Rid Of Fat For Good

Can you rub away the fat?

How I wish such a miracle cream exists. You know what I'm talking about. A cream you can apply on your fatty areas and watch the fat melt away. No exercise or diets required. That's the stuff fantasies are made of.

How about those spas? You know the weight loss centers where women go in fat and come out skinny months later? They use all kinds of high tech machines to massage the fats away.

I've gone to one of those before. Yes, you are put under one of those torture devices that pinch and roll your fat in and attempt to breakdown that fat so that your body flushes it away. They also give you a drink which you take daily, which happens to contain ephedra. I was told to take it for the treatment to work. Ephedra was banned by the FDA in 2004 because it caused increased blood pressure and irregular heart rhythm. Both ephedra and Kava-kava, another slimming herb have been linked to liver failure.

For the treatment to work, to burn the fat away, the client is to skip dinner and take a meal replacemet drink away. On top of that, meals every day throughout the treatment period, lasting for months have to be restricted for the treatments to work. They have impressive photos of success of their treatment, which is probably due to skipping meals and not because the machines successfully massaged the fat away.

There are body wraps that promise instant inch loss. Lots of people look heavier because of water retention so these wraps tackle water retention and not fat. After a wrap, one usually has to go to the toilet to pee. Also, the treatment usually includes time in a steam chamber where you really sweat it out. Inch loss is usually achieved, through the loss of excess water retained in the body.

Another interesting is the way the therapists in some unscrupulous beauty centers measure their clients before and after the treatment. Before treatment, the tape is very loose when she measures the client. After the treatment, she tightens the measuring tape to the max. So how much of the inch loss is due to the client actually losing inches and how much is due to the slack tape?

So back to the question, can fat actually be massaged away?

Fat? No.

But massage can boost your circulation and get a sluggish lymphatic system going. That lymphatic system eliminates toxins more effectively. There is less water retention and you would feel lighter and maybe even look slimmer.

Then there are all sorts of creams, gels and serums from reputable companies who have much to lose should they ever promote snake oil. Some of the best beauty brands promote a range body beauty products to get rid of cellulite.

Cellulite is lumps of fat and fluid that show under your skin. Do these work? There are different schools of thought about what causes cellulite and how to get rid of it. Or even if cellulite really exists in the first place.

Back to getting rid of that fat. So if you can't rub it away, how do you slim down?

My doctor told me the best weight loss surgery for me would be to sew my mouth shut. He had a point. No doubt, you can go for surgery like stomach stapling and liposuction to get rid of the fat, but that is a stop gap measure. Unless you cut down the food intake, there's no way you can keep the excess fat off for good.

To get rid of the fat, there is no short cut. It involves a lifestyle change if you want to lose weight

and keep it off. Daily exercise and sticking to a healthy diet are the only real ways to get rid of the fat.

Cellulite - How to Get Rid of It

Cellulite is a normal human condition that is perceived by those who have it (or see it in others) as something ugly and almost a sickness.

All women want to get rid of cellulite but the causes and cures confuse many people

Here we will describe what cellulite is and how to get rid of it.

Cellulite

Not being a medical term at all, "cellulite" as a term or expression first appeared in print in the 1970s, and refers to a rippled appearance of the skin that some people have on their hips, thighs, and buttocks.

This condition is more common in women than in men because of anatomical differences in fat, connective and especially muscle tissue distribution in men and women's skin.

Female hormones also play a role in the formation of cellulite, but conversely, cellulite is not treatable by hormone therapy.

As many women have discovered, cellulite can appear at any time, seemingly out of nowhere and it normally gets worse with age.

The strands of connective tissue thicken with age, and our skin becomes thinner. Therefore, cellulite becomes more visible.

Actually, as fat is naturally very soft, it can't keep the skin tight as muscle does.

Fat is shapeless, and takes up a great deal more space than muscle does, and so gives the orange peel or rippling effect we know as cellulite.

Cellulite how to get rid of it

There are two basic misconceptions, and those on getting rid of cellulite and they are:

A low fat diet and getting rid of cellulite

A low-fat diet and reduce cellulite, or vitamins (food supplement therapy) can cause a reaction to reduce the cellulite build up.

The low-fat diet is always a good idea, and healthy eating cannot be underestimated. However it is medically proven that, a low fat diet will not shrink the fat deposits and get rid of cellulite

Food supplements and getting rid of cellulite The food supplements sold to reduce cellulite have never been clinically proven. Many products are sold which improve the circulation, thus hopefully reducing the cellulite deposits.

Sadly, this easy cure does not work either.

The vast number of creams, surgery and other methods now available for the treatment of cellulite only confuse people further all the hype on getting rid of cellulite sounds great and feeds on our desire for easy miracle cures that are a product of our society.

The answer to getting rid of cellulite

Is simply exercise which if you think about is obvious from the description of cellulite and what it is we gave earlier.

You need to tone up to get rid of cellulite it's as simple as that.

A specialized trainer can show you how to exercise and condition each section of your lower body.

If done on a regular basis, combined with a healthy diet, the desired results will slowly appear.

The space once occupied by the fat deposits are now taken up by muscle, and regular and well-supervised exercise can increase naturally our HGH (human growth hormone) and other bodily enzymes which can thicken the skin, increase muscle and reduce the fat accumulation and get rid of cellulite.

This is the key, and it cannot be replaced by synthetic methods.

With exercise the body itself will eliminate the cellulite, and you can get rid of cellulite and get the look you desire

How to Get Rid of Stomach Fat? 7 Sure Fire Ways to Getting Rid of Your Stomach Fat for Good

If you really want to know How to Get Rid of Stomach Fat .. then realize this - you have to improve the way you eat, and you just have to workout! Below are 7 simple but effective ways to getting rid of your stomach fat fast -

How to Get Rid of Stomach Fat

1. Think small - before you revamp your eating habits, take a few weeks to write down everything you eat. Just keep track of what you've already consumed before you put the next thing in your mouth. It gives your brain a chance to say NO. Look for simple ways to cut back - like switching from a ham roll with cheddar and mayo to ham in wholemeal bread with salad and mustard. Small techniques sounds insignificant, but they are the answers you're looking for!

2. You need fat, healthy fat that is - choose lower fat foods like meat trimmed of lard, fish, poultry (without skin), pulses, eggs (up to 6 per week), quorn and soya. If eating out, order grilled fish not fried. And when cooking meat, fish and poultry - try it dry frying, grilling baking or poaching and skip the salt! Other good sources of fat are - mono unsaturated fatty acids, Omega 3 fatty acids and poly unsaturated fatty acids.

3. 'Bad' foods can be good. The keys are portion size and cooking method. Juicy, tender cuts of steaks are fatty but are fine to eat if you trim the lard before cooking, or grill it so excess fat can drip away. As for an easy guideline on portions, always eat less steak than you would chicken and eat off 1 salad plate only (no more than one serve). Controlling your fat intake and portion size is a great combination to reduce the amount of your daily calories.

4. Use your lunch break wisely - spend half your lunch break walking. Taking a midday walk or a run can boost your energy, and reduce stress. Best yet, it gives you more time after work with family or friends.

5. Believe it or not, this is how to get rid of stomach fat - eat your treats .... but DOWNSIZE IT.

make treats miniature, instead of giving them up altogether. Instead of trying to live without dessert, choose smaller portions - like 1 piece of an apple crumble baked pie or a small bar of chocolate. Get your sugar hit without dangerous left overs.

6. If you had the choice , do you want muscles or fat? Muscles, of course ... Muscles are great for burning the calories for both men and women. In other words get into strength training TO GET RID of stomach fat!

7. If you really want to stop wasting time at the gym, this is how to get rid of stomach fat - get into cardio workouts that gets your heart pumping. Exercises like interval training ... and any kind of 'stop and start' sports like basketball, tennis are effective in getting rid of stomach fat! It simply burns more calories than a standard boring run on a treadmill.

Increase Metabolism And Get Rid Of Your Belly Fat

There is nothing worse then slowly watching you belly get bigger and bigger and your clothes getting tighter and tighter until they no longer fit. Belly fat is the cash cow of the weight loss industry because every body's health, fitness and attractiveness are judged by it. For many people that layer of belly fat sneaks up on them, growing slowly as the years pass, for others it can be a more sudden occurrence, but no matter how it got there it can become an obsession to get rid of that belly fat.

What's the first thing everyone does when they want to get rid of belly fat? They jump on the diet bandwagon or the more motivated try an exercise program. They try and eat less and reduce their caloric intake and this may work for a little while, but the human body need calories to function properly and sooner or later their cravings get the best of them and before they know it they have fallen off the diet bandwagon. Some people take it a step further and throw some sit-ups or crunches into the mix hoping they can spot reduce the fat that sits around their belly, but this too is doomed to failure.

If you want to know how to get rid of belly fat then you have to look at the whole body. It is impossible to lose fat in a particular spot. No amount of sit-ups or crunches will melt that layer of fat away. You'll just end up with a set of rock hard abs that nobody will ever see behind their blanket of fat. You have to have body wide fat reduction if you ever want to get rid of that extra belly fat. This where an increase in metabolism comes into play.

The most misunderstood part of any weight loss routine is why metabolism is the most crucial factor when it comes to losing excess weight. The human body needs energy to produce the energy it needs to function properly. This energy comes from the calories contained in the foods we eat. This caloric energy is then metabolized by the body's cells and either burned through the daily functions of the body or stored away as fat for future use. The thing to remember is that the body uses an outside energy source, calories from food, to create the energy the body needs everyday. During this process the body also uses energy to create more energy. While this is an over simplified definition of metabolism it is the most important thing to remember.

There are three things you will have to do to increase your metabolism and get rid of belly fat.

1.Diet - This has nothing to do with the latest diet fad. This has everything to do with the nutritional value of the food you eat. Your body is a high performance machine. It needs protein, carbohydrates, fiber, and vitamins and minerals to function properly. A lean healthy diet will allow your body to metabolize its fat stores more efficiently.

A proper diet is one of the most misunderstood ways to increase metabolism. The vast majority of people who go on "Diets" cut way back on their food intake and therefore greatly decrease the amount of calories they consume. What they don't realize when they do this is that the body reacts to this decrease in calories by slowing its metabolism in order to conserve its energy stores, in this case fat storage
.
It's the type and amount of calories that are the culprit in most excess weight situations. By cutting calories the body isn't getting the energy or nutrition it needs. The key is to eat complex carbohydrates such as are found in fruits, vegetables and whole grain breads. It takes more energy for the body to digest and process the calories and nutrients from healthy food then from the more processed and refined foods found on supermarket shelves today.

2.Core Strengthening Exercises - You must exercise and strengthen all your core muscles, not just your abs, if you want that firm toned midsection. It is also important that you weight train your major muscle groups including you legs and back. By exercising the largest muscle groups you will burn more calories then if you just focus on you abdominal muscles.

3.Cardio/Aerobic Training - The key to getting rid of fat is burning more calories than you take in. Aerobic training combined with the tips above does just that. If you want to get rid of belly fat then get up off the couch and go for a walk, take a bike ride, or play some hoops. Just be sure to enjoy whatever form of exercise you are doing and keep doing it.

Weight training and aerobic exercise increases the demand for more calories simply because the body is using more energy not only during the work out but also post work out.

Building a stronger cardiovascular system with aerobic exercise and adding lean muscle mass with weight training will go along ways towards an increase in metabolism. Not only does lean muscle require more calories, even at rest, it also helps to increase enzymes in your body that burn fat. Because of the need for a fit body to consume more calories to maintain its current condition there really is no better way to increase your metabolism then through exercise.

If you seriously want to get rid of that extra belly fat then you will need to increase your metabolism to help burn away those excess fat stores. With a little effort and motivation simply changing your diet and starting some form of exercise program is a great way to start losing those extra pounds.

Three Simple Ways To Get Rid Of Belly Fat

Everybody who has a big belly wants to only one simple truth, the best way to get rid of belly fat, yet very few people understand the real art to getting a flat stomach.

Fat loss is made complicated by the fat loss industry just so that they can become richer while draining your pockets every minute of the day. Most people are told that starvation diet is the best way to get rid of belly fat, while others are told to thousands of crunches to get a flat stomach.

It is not that difficult and fat loss is not a boring activity. I burn fat every single day of my life and I enjoy every moment of it. You can do the same. You can eat your favorite food and still get rid of belly fat if you know the real art of doing it.

Well, there's the "DUH!" moment you probably might be thinking in your heads right now. If you didn't want to know the best way to get rid of belly fat, you probably wouldn't be reading this article - would you?

Did you know that the best way to get rid of belly fat is by losing the overall fat in your body?

It's simple logic of you think about it. No man with flabby arms and man breasts can have a flat stomach, and same goes for women. I would rather not go into additional descriptions, but I am sure you get the logic behind what I am trying to say.

There are just three simple factors you need to follow and you will be fully aware of the best way to get rid of belly fat in the fastest time possible;

Eat 5-6 short meals a day

Your metabolism (the fat burning rate in your body) is controlled by the level of insulin and energy in your body. When the level of energy drops, your body triggers starvation mode and your body starts storing more and more fat instead of using them for energy. What is this energy?

CALORIES! That's right! And this is exactly why you need to eat at least 5 short meals a day to make sure your body doesn't go in to starvation mode. In fact, this simple change in your diet will blow your metabolism through the roof.

Eat high fiber carbs, lean protein and essential fats in every meal.

Protein is very important to maintain muscle which is one of the major factors that are necessary to elevate your metabolism. The more muscle you have, the higher your metabolism, and the faster you burn fat. If you eat enough proteins, your body will maintain and add more lean muscle in to your body so that your metabolism keeps growing faster.

Short intense workouts 3 days a week.

You do not need to workout every single day and you do not need to workout for hours to get rid of belly fat. In fact, the latest research shows that High Intensity Interval Training done for 20 minutes at least 3 days a week has shown significant connection to losing belly fat. Interval Training is really one of the best ways to get rid of belly fat, but this effort won't show any positive results if you don't combine proper diet and nutrition in your fat loss plan.

Exercise To Get Rid Of Man Boobs

When guys start developing in the chest area, it's referred to as getting or having man boobs. And for most men, this is an uncomfortable and embarassing experience, so they start looking for exercises that can help get rid of those boobs before anybody else notices.

A common problem though, is that most guys try to do spot reduction exercises. And you can't get rid of man boobs - or any other problem area on your body - by doing spot exercises.

Man boobs can be caused by hormone imbalances and certain medications. This is most often seen in teenage boys because their hormones are so out of whack while they're going through puberty.

The other time it happens to guys though, the man boobs are actually caused by simply having too much fat on their body. Some guys collect extra fat on their stomachs, while some collect it on their chest. And when fat collects on your chest, this gives the appearance of having man boobs.

Now there are exercises you can do to help get rid of man boobs, but they might not be the kinds of exercises you'd think of first. As said earlier, you can't do specific exercises made just for getting rid of the man boobs only. You have to do full body fat burning exercises instead.

In fact, you can often get rid of man boobs without much exercise. Eating plans designed to boost your metabolism and burn fat can go a long way towards helping you get rid of the man boobs without exercise. Any kind of fat burning activities will help get rid of them too though, so let's look at a few good ones...

1. Interval Training - These types of exercises can help you get rid of man boobs because they're designed to give your metabolism a super lift, and really start burning body fat fast. Interval training can be fairly intense, and this is excellent for burning massive amounts of calories fast. The cool thing is, it also keeps your body burning more calories even after your workout is finished, because the body is busy repairing and rebuilding your muscles.

Interval training workouts usually involve about thirty seconds to one minute of intense exercise, followed by two to three minutes of easy exercise. A common - and very effective way to burn fat and get rid of the man boobs - is to sprint really fast for 30-60 seconds, then walk briskly for a few minutes. Repeat this process 8-10 times minimum several times each week and you'll quickly find your metabolism increased, your body is burning fat, and you're getting rid of the man boobs too.

2. Any upper chest workouts and exercises - Spot workouts targeted towards getting rid of your man boobs won't actually work. In fact, they often tend to make the problem worse because the firmer muscles in that area simply push your man boobs out further.

By firming up and toning your upper chest area however, you can make the man boob problem much less noticible even if you haven't fully gotten rid of them yet.

3. Push Ups - Push ups tend to be excellent exercise for building your upper chest area. This won't entirely get rid of your man boobs, but it'll help make them much less noticable while you're working on your other fat burning exercises.

4. Cardio Exercises - As we've already said: To get rid of your man boobs you'll have to burn actual fat from your body. And since you can't burn fat from just one area, you'll need to choose exercises which burn fat generally, from your entire body. Cardio is an excellent fat burning activity.

Running, Bike Riding and Rowing are all excellent cardio workout examples that will help burn the excess fat from your body and get rid of your man boobs. Elliptical Trainer machines are another excellent cardio exercise option, because these tend to workout both upper and lower body muscle groups at the same time.

Sports is another excellent form of both cardio and interval exercising. When playing sports have you ever noticed that you can go from a semi-resting state to a huge burst of massive action and vice versa at a moment's notice? That's the essence of interval training, and that's the secret to super charging your body's metabolism and fat burning capabilities.

And burning fat is the key to getting rid of your man boobs, so get out there and play some of your favorite sports as often as possible, and you might be surprised at how fast your man boobs disappear.

Low-carb diets are equal to low-fat diets for weight loss

Clinical Question: In adults, are low-carbohydrate diets as effective as low-fat, low-calorie diets in producing and maintaining weight loss?

Setting: Outpatient (any)

Study Design: Meta-analysis (randomized controlled trials)

Synopsis: Although there are multiple theories on how best to help patients lose weight, most of them focus on eating. The researchers conducting this study searched seven databases for randomized controlled trials comparing low-carbohydrate diets with low-fat diets. They also checked review articles, contacted experts, and searched reference lists of articles. They found five studies that enrolled a total of 447 patients. Three of the studies monitored patients for 12 months. All studies enrolled patients who followed specified diets and bought their own foods.

The low-carbohydrate diets did not restrict calories but limited carbohydrate intake to less than 20 to 30 g per day with a gradual increase. Low-fat diets restricted fat intake to less than 30 percent of total calories, and one diet restricted fat intake to less than 10 percent of total calories. All low-fat diets restricted total calories per day.

Patients on the low-carbohydrate diets lost more weight more quickly (average of 7.3 lb [3.3 kg] more), though the low-fat dieters caught up by month 12. Triglyceride and high-density lipoprotein cholesterol levels were improved with the low-carbohydrate diets, and total cholesterol and low-density lipoprotein cholesterol levels were improved with low-fat diets. Low-fat diets resulted in an average sustained weight loss of between 7.3 and 9.7 lb (3.3 and 4.3 kg), and low-carbohydrate diets resulted in an average weight loss of 4.6 to 15.8 lb (2.1 to 7.2 kg). Blood pressure reductions were greater in the low-carbohydrate group at six months but not at 12 months. The three trials that reported glucose and insulin levels found no differences between the groups at 12 months.

Bottom Line: Patients interested in weight loss can choose a low-fat, reduced-calorie diet, or a low-carbohydrate diet without calorie restrictions to lose a small but sustained amount of weight. The effects on cardiovascular outcomes of either diet are not known, although each has different effects on lipid levels, which may or may not translate into an actual effect on patient-oriented outcomes. (Level of Evidence: 1a)

ALLEN F. SHAUGHNESSY, PHARM.D.

Study Reference: Nordmann AJ, et al. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med February 13, 2006;166:285-93.

Used with permission from Shaughnessy AF. Diets: low carb = low fat. Accessed March 29, 2006, at: http://www. InfoPOEMs.com.

How low is too low? Quick assessments ensure that low-carb diets continue their fat-loss magic

Cutting carbs from a diet often results in almost immediate changes in appearance. A low-carb diet tends to flush away excess retained water. The result: within a couple of days, you will look tighter, even if only from water loss. Low-carb diets also speed the fat-burning process by promoting an increase in hormones that help burn bodyfat while simultaneously inhibiting hormones that can add to fat deposition. It seems like a low-carb diet is the perfect recipe for tightening up a physique. So why not go for broke and drive fat burning into the stratosphere by dropping carbs altogether? Because often, there is a point of diminishing returns.

Many bodybuilders like to keep things simple--they detest calculating and recording calories or grams of carbs, protein and fat. I'm right there with you. Without becoming too much of a slave to numbers, let's establish what I consider a lower-carb diet--one that effectively promotes fat burning.

I suggest starting with six meals a day, with seven to 10 ounces of protein at each meal or the equivalent of 40-60 grams of protein from protein powder. Next, ingest carbs at only three of those meals: the first meal of the day, preworkout and postworkout. A reasonable amount of carbs would be two slices of whole-wheat toast, 1-2 cups of cooked oatmeal or a large piece of fruit, such as a banana, for breakfast; a medium piece of fruit, 1 cup of cooked oatmeal or a medium sweet potato about 30 minutes before workouts; and 20-32 ounces of a sports drink (such as Gatorade), a large plain bagel, or a large slice of angel food cake immediately after workouts, which is one of the few times of day when you want fast-digesting carbs to spike insulin for driving recovery and growth.

In general, most bodybuilders will be able to drop fat by limiting carbs to three meals. Assess your physique each week to see if this approach is working. If you look leaner or weigh less, you're on track. If you fail to look leaner or the scale doesn't budge, make small adjustments: decrease the portion sizes of your carb sources so you are eating less at each of the three meals. If that doesn't work, consider having only a protein shake for your preworkout meal (no carbs).

RELATED ARTICLE: THE THRESHOLD

The goal is to figure out the point at which your body will give up fat as energy, allowing you to become leaner. I call it the carb threshold. For most bodybuilders, three meals with a moderate amount of carbs will do the trick. For others, a modified approach may be necessary--reducing portion sizes. Others may have to cut carbs from their preworkout meal. In a nutshell, you have to determine how much carbohydrate you can consume and still decrease bodyfat.