Ways to lose belly fat?

There's no such thing as spot fat reduction. Doing crunches will not burn fat in your midsection nor will squats, deadlifts, lunges, etc. burn fat in only your legs. If your total caloric consumption is more than what you burn, you will slowly gain fat. However, that does not mean you can starve yourself for a short while to lose fat quickly. If your caloric intake is too low, your body will eat away at lean muscle first and store more fat as an energy reserve. You're suppose to be able to pinch a little fat on your sides anyway.

If you must lose a little weight, cut back a little bit on your caloric intake and increase your cardio activity, particularly running (I know ellipticals are very popular with women but they are not as intensive as regular running and so will result in you burning calories at a lower rate). If you're eating a lot of simple carbs (sugar, white/potato bread, etc.), replacing as many of them as possible with complex carbs (starchy vegetables, legumes, whole-grain wheat, etc.) will help a lot. Make sure any bread or bread products you eat specifically say "whole-grain wheat" and not things like wheat flour, enriched wheat (which contribute to insulin resistance which means that glucose won't be absorbed as much and instead be stored as fat) and so on . This means that the entire grain (in this case, the wheat kernel) was used in the milling process, including the most fibrous part, the bran. When looking on a nutrition label, you can actually subtract the amount the amount of calories in the food contributed from insoluble fiber (if you haven't learned in chem class yet, that's 4 calories per gram). Complex carbs will take more energy to metabolize and so burn more calories in the process. Green leafy vegetables are also high in fiber in addition to have many vitamins and minerals (dark green lettuce only, don't bother with iceberg lettuce or lettuce that is otherwise white or very light green, it has virtually no nutritional value). And of course, you know to stay away from saturated fats and trans fats (anything with partially hydrogenated oil, mono/diglycerides, margarine, or shortening. Red meat an dairy have trans fat as well, but these foods are good to eat in moderation for other reasons that I won't go into because I've written too much already lol.) Don't be afraid to put on a little muscle either. Aside from toning, it will increase your metabolism, allowing you to eat more.

Whats the best exercise to lose your stomach fat?

The Best Way I Know To Lose Stubborn Belly Fat:

Everyone wants to know how to lose fat around their abs, well, here's how I do it...

The #1 question that is asked on all fitness sites, bodybuilding forums, magazines and late night TV infomercials sounds a lot like these:

How to I lose the stubborn belly fat? How do I lose abdominal fat? How to do I get great abs? How do I lose the stomach pouch off the lower abs?

These are all too common question and they are so popular that it's the reason the weight reduction arena is a multi- billion dollar (yes billion) industry.

You are about to read the real secret to great abs and how to lose the abdominal fat without spending money on supplements or following some diet-of-the-month and it's going to be a very simple formula that you can follow. Remember...

Your abdominal muscle is like the rest of the muscles in your body. They require training if you want them to be larger and stronger. A common mis-conception is that you must train your abs several times a week. This will only lead to overtraining. Your abs are a muscle. Train it like everything else. No need to focus and go overboard. Two to three times a week of focused ab work or core strength is generally the rule for 6 pack abs.

An Easy 3-Step System For Ripped Abdominals:

Step 1

Training: 1% of your overall ab development will actually come from training. Consider the fact that most people think 90% of your results come from training, you can see this isn't the popular consensus. Needless to say, that's where most focus their efforts. They don't get their nutrition in order, they don't use cardio effectively so the masses just do more ab training and more crunches. Ultimately for your abs to show you must have abs to show and a low percentage of body fat for them to appear. More training does nothing to eliminate the layer of fat that is covering them. This is commonly know as spot reduction. Training an area for the sole purpose of eliminating fat in that area.

What is a good exercise to get rid of belly fat?

The way to get rid of belly fat is that same as the way to get rid of any fat. Start eating right.

Spot reduction doesn't work. It's a myth. There is no exercise which will remove troublesome fat from a particular area. Your body decides where the fat will come from first and last as a matter of genetics. All you can do is diet to lose fat or burn more fat calories through exercise or both.

If a person wants to lose a pound of at a week, each day they need to...

a) eat 500 calories less than they burn or...
b) burn 500 calories more than they eat (which is equivalent to a five mile daily run or walk).

Which would you rather do...spend your time running five miles every day or just eat fewer calories? (Note: your numbers may vary somewhat)

Of course exercise is a necessary part of any health regimen and should be encouraged. But exercise will do you precious little good if you don't eat a nutritious, balanced, and varied diet.

Diet to lose fat. Exercise for fitness.

Here are some links which may help you get started. There's a lot of junk info on the internet especially in regard to diet and fitness. So, here are some excellent links to help you on the road to becoming your own personal trainer, fitness guru, diet planner, nutritionist, and all around good steward of your health for life.

Body fat reduction and weight loss?

Well, to lose weight effectively, healthfully, and in a way that you can keep it off, you should lose no more than three pounds a week. (Plus you'll also be losing water weight and getting rid of bloating, so there goes another load of weight - anywhere from four to twenty pounds.)

Cut out entirely (or as very best as you can):
-Junk food
-Carbohydrates other than whole-grain and whole-wheat
-Anything with high fructose corn syrup
-Anything with "sugar" as one of the first two ingredients
-Butter
-Oil other than olive or canola oil
-Cheese
-Full-fat dairy
-Potatoes, other than sweet potatoes

Eat around 1,600 calories a day. This should consist of:
-Four or five servings of lean meat/protein
-One serving of whole-grain/whole-wheat carbs
-One serving of fat-free dairy
-Three servings of fruit
-Five servings of vegetables
-As many non-starchy vegetables as you want (this means no squash, sweet potatoes, carrots, corn, or lima beans.)

Example:
Breakfast - two scrambled eggs with salt and pepper on one piece of light whole-grain bread, one apple, small container of fat-free yogurt

Snack - orange

Lunch - grilled chicken breast with spices, spinach and lettuce salad with vegetables and dressing made from vinegar, olive oil, salt, and pepper

Snack - half-cup of baby carrots, half-cup of grapes

Dinner - one roasted chicken breast with spices, half-cup of black bean salad or black beans with spices, two cups of steamed vegetables with a teaspoon of olive oil and salt and pepper

Every day, you need to get cardio exercise for at least an hour. Ride a bike, walk, run, do jumping jacks, kick boxing, anything.

Help with fat reduction?

Eat fat to lose belly fat. Avoid all vegetable oils which are essentially factory fats which the body cannot burn.

The best diet is one with a balanced mix of veggies, protein, and saturated fats. Yes, I really meant saturated fats. The good fats are actually the saturated fats coming from grass fed beef, pork, eggs, butter, virgin coconut oil, fish oils, and nuts. These foods will keep you full very a very long time and consequently you only need to eat 3 times a day. Also, these foods actually increase your metabolism. The latter will help your body burn more fat from everyday activities.

If you diet on cereal (esp the low fat ones), your body will slow down and actually conserve your body fat. Because your body thinks you are on a starvation mode, you will keep your fats. I lost 3 inches of my belly fat on the said diet above. My good HDL cholesterol went up 150% and my bad cholesterol and triglycerides dropped by 90%.

It is a pity that doctors and dietitians are still in the 1960s & 1970s philosophy of low fat diets. Low fat diets actually will make your insulin shoot up because of your body's dependence on carbohydrates. Insulin in your system will keep on looking for carbs to turn into fat and that makes you hungry all the time. Saturated fats will actually drop your insulin because your insulin will stop looking for more carbs to convert to fat.

How can I maximise my fat loss?

Your meals may be healthy, but are they low calorie? youre biggest thing is to figure out your caloric intake to stay at the weight you are at now, then subtract 500 calories from your diet a day. also, it is a common misconception that you should eat 3 big meals a day and snack in between, this is what your real meals should look like (though the servings will be off because i dont know your weight)

say you wake up at 8 am ok

8 am : 15-20 min cardio then a recovery shake.. something to put back electrolytes. also take your multivitamin in the morning

9 am : fruit, dairy, protein ex) egg whites only and milk bananas are higher than most fruits in calories so try berries

11:30 am : snack, this should be a small snack like string cheese or yogurt something like that

2:00 pm : protein veggie dressing so maybe, chicken salad with light dressing

5:00 pm: snack, again something small to curb your hunger it can be a fruit or veggie celery and pb make a good snack and give you a serving of veggie and protein

8:00 pm: carb veggie protein fat ex) you could have like chicken tacos; corn tortillas chicken veggies- also when i say fat you do need some fat in your diet. stay away from saturated fat and trans fat, you need monounsaturated and polyunsaturated those are good fats.

its up to you when you take in your carbs, some people say its better to take them in the morning so you are able to burn the calories through out the day. it really depends on when you do your second workout if youre looking to maximize fat loss, you should exercise 2 times a day cardio in the morning and then specific area in the evening like abs one day upper body the next legs and butt the next.. always switch it up.. dont overdo one area with out giving it time to recover..its like beating a dead horse.

you want to make sure youre taking in sufficient amount of fiber, this will regulate your digestive system.. as gross as it sounds the average person carries an extra 4-8lbs of body weight in stool because they are not eliminating regularly (at least once a day)
be sure to take in foods that are antioxidants.. if you notice you feel sluggish and tired even though youve gotten plenty of sleep (8-10hrs) then chances are youre not gettin the antioxidants you need

some ex of antioxidant drinks:
apple juice
cider
tomato juice
green tea, black tea, plain tea
red wine
and beer.. yuck haha

dried fruit has high levels of antioxidants

some ex of high fiber foods:
whole wheat bread, bagels, pasta
muffins, granola, brown rice
brocolli,corn, beans,carrots,peas

hope i helped a little.. your biggest things right now is needing to figure out your current caloric intake and what it needs to be, its best to track your calories so you know what youre taking in.. taking in too little can also have a reverse effect on your body causing it to go into to starvation mode, thus causing your metabolism to plummet and your body to store fat. and remember 6 or 7 small meals a day and try not to eat after 8 if you go to bed at 10.. there should be a 2 - 2.5 hr window from your last meal and bed time

Fat loss in water fasting?

You do not lose fat you lose water and more than half of your body weight is water. So if you water fast it would be the same as eliminating oxygen from planet earth. Really effing dumb suicidal. You lose water weight not fat weight there is no quick fix for weight loss.

Read this book "Ultra metabolism" By Mark Hyman

And "In Defense of food" By Micheal Pollan is a very good one too

So yea you do not lose muscle or fat, you just lose water. However you can lose muscle if you do not use it same with your brain it is called muscle atrophy. Atrophy is just a fancy medical term for loss. So use it or lose it. But the ultra metabolism book will tell you most everything about how to lose weight the right way and in defense of food does too. In defense of food is more fun to read but they both have real good info.

Don't drink your milk is a good book too

Acai berry is a sham! They make a claim that this magical berry has so much power with weight loss because people want the one stop chop shop easy fix. It does not work because there is no wholeness. We crave fats and sugars because at one time before industrialization it was hard to find fats and sugars and carbohydrates. Now our bodies have a lot of the 3 rare nutrients our bodies need to evolve to crave vegetables and plants because do you eat at least half of every meal to contain plants. what ever I am rambling. The point is no low fat, acai berry, pill, meat diet will work you need so much more structure than just to cut one thing out. Read the books you will learn.

How do you loose this fat?

You cant just loose your face fat. if u follow the below diet plan it will effect ur all body not just face

Below are the few Quick Steps towards a Healthier Diet.
1) The very first thing u should keep in your mind and that is the extra weight u put on didn’t come in overnight so it is not possible and also unrealistic to take it off quickly. You have to show patience.
2) The 2nd important thing is that your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, if you consume fewer calories than you burn, you will lose weight. You can do this by becoming more physically active or by eating less.
3) The 3rd important thing is never skip ur meal or go to a crash diet. Don’t ever try to starve urself. It is very important to understand that when you skip a meal or go on a crash diet, the result is that it slows your metabolism to conserve your energy. And when you lose weight too quickly for a few days, your body thinks it is threatened with starvation and goes into survival mode. It fights to conserve your fat stores. There fore keep in mind never try to skip ur meal, especially breakfast and always try to take food on time
4) Before starting any type of diet, weight yourself and note ur whole body measurement in a dairy. Then after every week weigh your self again and compare with earlier measurements and see how much weight u r losing. Record a goal that you can reach in one month that is 4 to 8 pounds less than you weigh now. Set a goal you know you can achieve.

Now some tips how to set ur deit plan.
5) Start taking your food with out any oil. Try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork. Please note and put it in ur mind that nothing fried or oily.
6) Try to chew ur every food for atleast 20 times. And then swallow it into ur stomach.
7) No Potato Please. It is strictly forbidden during this diet
8) No Junk Food Please.
9) Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can. Rather take a bottle of water with you all the time, when you feel starving, drink it as much as u can.
10) Make you habit to use brown bread.
11) use skimmed and low fat milk and yogurt
12) Sugar is strictly forbidden in this diet plan.
13) First try to avoid any type of soft drink but if u really wants to taste some thing sweet then drink any soft drink (but not cola), but just one glass once in a week.
14) Eat at least once in a day a vegetable soap or Thai soup ( as ur dinner or lunch), as much as u can but no corn flour in it.
15) Just look at your food portion. It is much better to eat several small meals a day (like 5-6 healthy meals a day) than eat either one or two or three huge meal a day.
16) if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)
17) one bowl of oatmeal can be taken as a break fast
18) No hard drink of any type is allowed in this diet.
19) Smoking strictly forbidden in this diet
20) Watch out ur every drink and every single piece of ur food. Stay away from fatty foods, junk foods, synthetic foods, foods with preservatives and too much carbohydrate. Don’t try to take foods that are made of white flour for example white bread, cakes, pasta etc and food contain sugar such as cookies, ice cream, candy etc.
21) Remember after every 15 days you can take once in a while with a little treat any thing u like. But remember just a small portion. For example one small personal pizza or one small burger or small pastry.
22) Try to adopt some healthy timing. Early to rise and early to bed. No late sittings.
23) People usually want Quick and Easy result, we all are impatient. You have to be patient in terms of your weight loss and never give up. Always keep in mind that slow and steady win the race.
24) At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make this is as a Life Style change for you entire life. Remember do not focus on just losing weight; try to concentrate on diet plan forever so that you will never have to loose weight again. But occasionally u can take other junk food too.
25) You have to keep in mind that above plan is a not a quick thin program. Don’t try to deceive ur body. It will destroy your metabolism and in the future the proportion of gaining weight is much higher and easier than today.
26) Never ever go for any type of Diet pills or any drug which claim that it will reduce the weight quickly. Taking Diet pills will kill.
27) Exercise: Rule-of -Thumb: remember the formula for weight loss and that is Diet= 70% Exercise= 30%. So remember exercise is must with every diet plan. Start your exercising slowly and gradually increase the intensity. Trying too hard at first can lead to injury. The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mnts daily. Try to extend ur period for one hour. And if you don’t have this facility then best indoor Exercise is skipping.