How to get rid of belly fat fast

How to get rid of belly fat fast

• When it comes to wanting to get rid of belly fat fast, doctors tend to be not very helpful.

• They tell you to lose weight very slowly, around 2 pounds a month, and to eat a variety of foods with an emphasis on grains and other carbohydrates since these form the base of the USDA food pyramid.

• But Dr. Mercola is an exception to the rule.

• He can help you to lose belly fat quickly by providing you with the real reason behind your weight gain which most doctors are not willing to tell you.

• Unlike most doctors, Dr. Mercola is not tied to any corporations or pharmaceutical companies. He is an independent thinker who for the last 12 years has been running the most visited natural health website on the net.

• After 20 or so years of studying the health problems of Americans and most people in the developed world, he has come out with a new digital product called Mercola's Total Health Breakthrough.

• For only $49, you are going to get 5 digital reports that according to Dr. Mercola will help you to not only lose weight, but also boost your immune system, increase your energy, bulletproof your health, and help you get rid of negative emotions.

• On the subject of ridding yourself of your belly fat, Dr. Mercola goes against the tendency of doctors and nutritional gurus of giving generic diet advice that is supposedly applicable to everyone.

• Instead, Dr. Mercola shows you in this new product that diet should be customized down to the individual level. This means that you have to get to know your body, and find out whether you are a protein type, a carbs type, or a mixed type, per Dr. Mercola's classification.

• So rather than follow some diet you read in a magazine, you follow your own diet that is tailor made for your body. That's why you will find that some diets work excellently for some people, but for others it turns out to be a miserable failure.

• But Dr. Mercola also shows you one component that all diet types have in common: a reduced intake of grains and sugars. This is what sets up apart Dr. Mercola from most of the medical establishment and the typical nutritional advice given nowadays, which focuses mostly on grains and carbohydrates.

• Dr. Mercola's argues that despite our low-fat, high-carb diets, we are fatter than ever, and that the only way to get back in line with our genetic programming is to reduce the quantity of sugar, grains, and fast-acting carbs we take on a daily basis.

• On the bright side of things, Dr. Mercola informs that some 'bad' foods like red meat, eggs, and coconut are actually good for you! Finally you will be exposed to the real truth behind the controversial issue of cholesterol and intake of saturated fat.

• Just with the nutritional advice given by Dr. Mercola in his Total Health Breakthrough, you could begin losing your belly fat fast, as your body switches from relying on sugars and grains to using its own body fat stores.

• But Dr. Mercola's Total Health Breakthrough package doesn't end there. Apart from diet advice, he will also show you how to get rid of negative emotions, drink water properly, get good sleep, how to exercise properly, and what essential supplements you have to take in order to have optimal health.

• Dr. Mercola wants to help you in all these areas because he believes that it's not just about your diet; if you want to lose belly fat quickly and want to have the best health of your life, you need to have all of your lifestyle factors in order, and that includes the health of your mind.

• As you can see, Dr. Mercola's Total Health Breakthrough is one of the most complete products that will help you to lose belly fat fast, and let you live your life to the fullest.

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A.) How to get rid of belly fat easy

• Getting rid of belly fat has some great health and looks benefits that we all. And - it's not hard to do. If you follow a few simple rules, you too can get rid of your abdominal fat.

• Okay, as you've gotten a little older, not only has your wisdom expanded, but your waistline has, too.

• Now, don't get me wrong. A little fat on the old body is not a bad thing. In fact, you need a little bit to be healthy. In general, men should have no more than about 14% of body fat, and women should shoot for about 20 to 23%. If you are more than that, you may need to get rid of belly fat to get there.

• Where you carry your weight is also a big factor. In fact, if you carry most of your weight on your hips, thighs and butt, you're in luck. This is considered "healthy" fat storage in comparison to belly fat, because it doesn't impact your health nearly as much as belly fat. But if you're a man or you're a woman who has an "apple" shape, that belly fat can be dangerous. It's linked to health problems such as diabetes, heart attack and stroke. In short, you need to get rid of it if it's more than just very slight love handles.

• What causes belly fat? Well, of course, overeating causes belly fat. So does drinking. It's no mistake that downing a couple of beers every Friday night gets you what is called a "beer" belly. Alcohol must be consumed in moderation, if at all, in order to avoid a beer belly.

• Another cause of belly fat is the hormone cortisol. Cortisol is a stress hormone. When our ancestors were attacked by that sabertooth tiger, cortisol surged into their systems, along with adrenaline, which helped them flee. However, once the danger was past, they calmed down and their cortisol levels fell back to normal levels.

• Unfortunately, today, we're under such pressure and stress as a society that our cortisol levels can remain elevated all the time. This is because your nervous system is pretty primitive. If you're constantly flustered and stressed, running here and there, late for work, mad at the kids, not sleeping enough, getting too much caffeine, etc., etc., your cortisol levels go, "Okay, I need to kick in here, because you're in danger." And continually elevated cortisol levels cause us to store fat, where? You guessed it. In our bellies.

How do you get rid of belly fat, then?

• Well, first things first. Take a look at your diet, honestly. Is it full of fats, sugars, simple carbohydrates, fast food, salt? If it is, no wonder. This type of food causes your blood sugar levels to zoom up and down, so that you eat a lot more than you need to in order to simply maintain your necessary calorie intake. In addition, it's not the least bit nutritional, so you're likely vitamin deficient if you eat a lot of this and not a lot of the other good stuff, like whole grains, fruits, vegetables, lean meats, and that sort of thing. And when you eat too much and too much of the wrong thing, bingo. You gain weight. And one of the most convenient places for to go is in your belly.

• So, to fix it, fix your diet. Cut out the junk food (or at least greatly cut down on it) and load up on healthy food. You want to concentrate on getting fruits and vegetables, whole grains, lean proteins, and a minimal amount of good fats like olive oil. Watch the saturated fats, including those in all animal products. And watch the salt, too, even though it's technically not going to make you gain weight. You may see the numbers drop on the scale when you drop the salt, though, since too much salt can make you retain water.

• Next, get out there and exercise. Simply walking for 30 minutes a day by taking the stairs at work, or parking farther away from your work's building and walking are simple ways to work out that aren't going to take much more time out of your day and don't require any "formal" exercise at all. Besides this, also start to focus on modest weight lifting. Simply lifting two cans of soup (one in each hand) when you're sitting on the couch watching TV is one way to begin to build muscle. Muscle is important because it helps burn fat. This means you burn calories even when you're resting once you have some muscle mass.

• Finally, get enough sleep. Cortisol levels fall when you feel rested and relaxed, and they rise when you haven't had enough sleep. If you don't get enough sleep, you also tend to crave sweet foods and simple carbohydrates, which are bad for you. Most people need at least seven to eight hours a night.

• And that's it. Sounds simple, but with a little work (and enough sleep), as well as a good diet, you should get rid of that belly fat, or at least greatly cut down on it.

• Dan Weber is a diet and fitness expert. You can find his experiences posted at the get rid of belly fat page. Just follow along as he posts his thoughts about the subject, and learn how to apply them to your life.

How To Get Rid Of Belly Fat

How To Get Rid Of Belly Fat

• Reducing the quantity of calories you consume is the most effective way to get rid of belly fat. Really, when it comes down to it, losing any kind of fat, no matter where it is on your body, requires you to take less calories than you body needs. This lack of calories will do into motion the processing of extra body fat to make up for the lack of calories. But don’t go all crazy about it. Starving your body of calories is only good to a certain extent, after a point you begin to do damage to important things, like your central nervous system.

• There’s a reason they call it a “beer belly,” and drinking less beer, or quitting drinking altogether, will help you lose belly fat. No matter who (or how good looking) the drinker is, beer is bad for a number of reasons. The most obvious reason is the caloric content of beer. The less obvious reasons are the inflammation of the pancreas and liver, and the bloating that often accompany the over-consumption of alcoholic beverages; this includes alcohol mixed with sweet, sugary liquids like soda.

• Taking less food loaded with sugar will help you to lose tummy fat. Sugar is a big one. The sugar obtained in junk food and soda is the kind of sugar that burns quickly, unlike those sugars found in fruits and vegetables, which burn more slowly. If your body is processing sugar to create energy, and you’re not using any energy, those sugars will be converted into fat for later use. If you’re going to enjoy sweets, enjoy them right before you use the Stair Master.

• There’s nothing wrong with toning your ab muscles, but it won’t get rid of abdomen fat like magic. You may want to take not only working out your abs, but also working out your shoulders, pectorals, back, and arms to help produce a more shapely “V” figure, which will help minimize the appearance of your abdomen. Keep this in mind: bulking up your muscles requires fewer reps (about 8) and fewer sets with greater weight. Building leaner muscle requires more reps, more sets, and less weight.

• Daily exercise and walking will definitely get rid of belly fat. Going for a walk after a big meal or enjoying a dessert is never a bad idea. When Natasha and I were in Europe, we consumed our fair share of delicacies, but we didn’t gain a single pound—in fact, we actually lost weight—because we walked everywhere. We walked from the train station to our hotel, and from our hotel to the restaurant, and from the restaurant to the museums, and from the museums to the…well, you get my point.

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A.) How To Get Rid Of Belly Fat Fast

• Do you want to know how to get rid of belly fat fast? The belly is surely the most difficult part for your weight loss plan. However, there are still numerous ways for you to do it fast. Here are four tips for you to get a flat belly as soon as possible.

• Complete Fat Loss Plan. You must have a complete fat loss plan. This means that you do not just think about your fat belly. You will consider the fat loss of your whole body. This means that you will be trying to lose all the undesirable fat on your body. You can become a lot healthier if you can think big.

• Resistance Training and Aerobic Exercises. Workouts are very necessary when you ask how to get rid of belly fat fast. You body will burn calorie and fat efficiently when you are taking aerobic exercises. Every workout session should last for at least 30 minutes. Still, this is not enough. You should try to turn yourself to be a fat burning machine. This can be done by having numerous resistance training.

• Calorie Shifting Diet. You will need to take an effective dieting plan to help you to lose fat. You should try to understand how to get rid of belly fat fast with an effective plan. You will indeed need to take a calorie shifting diet. This diet will help you to boost your metabolism. You will be able to lose fat quickly with such a diet.

• Dieting Pills. You can lose belly fats fast if you can choose a suitable weight loss pills. In this case, you have to read numerous weight loss pill reviews to aid your decision. You need to read these reviews so that you will recognize which sort of pills will be the best for you.

B.) How To Get Rid Of Belly Fat Quickly

• Take a look at your diet. Is it full of fats, sugars, simple carbohydrates, fast food, salt? If it is, no wonder. This type of food causes your blood sugar levels to zoom up and down, so that you eat a lot more than you need to in order to simply maintain your necessary calorie intake. In addition, it's not the least bit nutritional, so you're likely vitamin deficient if you take a lot of this and not a lot of the other good stuff, like whole grains, fruits, vegetables, lean meats, and that sort of thing. And when you eat too often and too much of the wrong thing, bingo. You increase weight. And one of the most handy places for to go is in your belly.

• So, fix your diet. Cut out the junk food or at least greatly cut down on it and load up on healthy food. You wish to concentrate on getting fruits and vegetables, whole grains, lean proteins, and a minimal amount of good fats like olive oil. Observe the saturated fats, including those in all animal products. And check the salt, too, even though it's technically not going to make you gain weight. You may see the amounts drop on the scale when you drop the salt, though, since too much salt can make you retain water.

• Next, get out and exercise. Simply walking for 30 min a day by taking the stairs at work, or parking farther away from your work's building and walking are simple ways to work out that aren't going to take much more time out of your day and don't require any "formal" exercise at all. Likewise this, also begin to focus on modest weight lifting. Merely lifting two cans of soup (one in each hand) when you're sitting on the couch watching TV is one way to begin to build muscle. Muscle is important because it helps burn fat. This means you burn calories even when you're resting once you have some muscle mass.

• Lastly, get sufficient sleep. Cortisol levels fall when you feel rested and relaxed, and they rise when you haven't had sufficient sleep. If you don't get enough sleep, you also tend to crave sweet foods and simple carbohydrates, which are bad for you. Most people need at least 7 to eight hours a night.

C.) How To Get Rid Of Lower Belly Fat

• The lower belly is a natural fat reservoir and an extremely stubborn spot to tone, so it can be quite hard to get rid of lower belly fat. Regular crunches and sit-ups won't be sufficient to get rid of lower belly fat. The key is in pointing the lower abdominals with specific exercises to tone the muscles and erase the fat. The proper exercises, coupled with a healthy diet and cardio routine, will help to conquer that stubborn belly fat.

• Change your diet to take more veggies and lean proteins and less fat and sugar. Lean proteins will help you build up muscles and burn fat in your lower belly. Even if you only cut your fat and sugar consumption in half, it will make a big difference in your fight against lower belly fat.

• Do at least a half hour of cardio 3 times a week. Walking, jogging, biking and dancing are great options. Doing cardio will help you lose that unnecessary layer of fat that keeps your abdominal muscles hidden.

• Work your lower ab muscles to tone up the muscle wall and burn belly fat. Do a few reps of scissors after your cardio exercise. Lie on your back with your hands underneath your butt. Lift your legs about a foot off the ground. Contract your lower ab muscles, and move your legs in a crisscross motion: move your right leg over the left, then open your legs apart and move your left leg over the right. Be careful not to bend your knees. Do about 10 to 15 reps.

• Make a few reps of double leg reverse crunches. Lie on your back with your hands behind your buttocks as in Step 3. Lift your legs off the ground and bend your knees. With your knees bent, slowly lower your feet until they're 3 inches off the ground, and hold this position for a few seconds then return to starting position. Do about 10 to 15 reps.

• Complete your lower belly workout with a set of the Pilates 100. Lie on your back with your arms at your sides. Lift your legs straight at a 45-degree angle. Holding your arms straight, lift them a few inches off the floor. Contract your abs and lift your shoulders a few inches off the ground. Keep this position and start pumping your hands up and down as you count to 100. 

D.) How To Lose Belly Fat

• There are a lot of gimmicks and infomercials around about how to get rid of that pesky, unflattering belly fat. While there's no "magic bullet" that will target abdominal fat in particular, this article will explain what causes an expanding waistline, and how you can make the extra baggage go away.

• Exercise for weight loss. Aerobic Workout will facilitate fat loss all over your body, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you Workout, regardless of your body shape or size. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is working to change that. Aerobic Workout is key.

• Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular/aerobic exercise w/ resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat. You can do resistance training with free weights, exercise machines, or resistance bands.

• Reduce your calorie consumption, and swap out certain foods for others. Unless you restrict your calorie intake, you're not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you've already consistently restricted your calorie intake. For example, consuming an avocado after eating an entire bag of chips isn't going to assist you get rid of belly fat; in fact, it'll probably make the problem worse.

• Switch out refined grains for whole grains. In a scientific study, people who consumed all whole grains (in addition to 5 servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains shifts the glucose and insulin response in your body, which stimulates the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).

• Consume the better fats. Studies indicates that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans, chocolate) can keep the accumulation of both types of belly fat. Some experts argue, though, that it's not that these fats specifically target abdominal fat in any way; it's that anyone will likely lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is commonly the 1st to go.

• Get more fiber in your diet. Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat. Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don't start to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake. Leave the skin on. Incorporating more fruits and vegetables into your diet will add fiber, but only if you take the skin, because that's where all the fiber is. So don't peel those apples before you eat them. If you're taking potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It's also worth knowing that keeping the skin on potatoes when you cook them will aid keep more vitamins and minerals in the flesh. Just don't eat any parts of skin that are green. Eat more split pea soup. Split peas is a fiber "power food". Just one cup of them contains 16.3 grams of protein.

• Motivate yourself by realizing the risks associated with belly fat. Losing belly fat doesn't have to be solely a cosmetic goal; understanding the health issues linked w/ belly fat can aid motivate you. Belly fat is associated with cardiovascular disease, diabetes, and cancer. Specifically it's the deepest layer of belly fat, the fat you can't see or grab that poses health risks. That's because these "visceral" fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they're located right next to and in between organs in your abdominal cavity doesn't assist. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, putting the stage for Type 2 diabetes. 

E.)  Ab Exercises

• Abdominal Hold. Sit tall on the edge of a sturdy chair or step w/ 4 risers and set your hands on the edge with your fingers pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor. raise your butt off the chair. Hold this position for as long as you can; aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute.

• The Side Crunch. Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor. Keeping your weight stable, slowly stretch your left leg and point your toes. set your left hand behind your head, pointing your elbow toward the ceiling. Next, slowly raise your leg to hip height as you extend your arm above your leg, w/ your palm facing forward. Look out over your hand while bringing the left side of your rib cage toward your hip. Lower to your starting position and repeat 6 to 8 times. Do 2 sets of 6 to 8 reps, and then switch sides.

• The Hundred. Sit tall on the mat w/ your knees bent by your chest and your hands at your sides. Lie down with your knees bent and your palms facing down. Exhale and raise your head and shoulders off the mat. Vigorously pump your arms 6 inches up and down, reaching with your fingertips. Inhale for 5 pumps, then exhale for 5 pumps. Be sure to curl your chin in toward your chest. Do 100 pumps, or 10 full breaths. Try to keep your lower back pressed in toward the floor and hold your lower abs pulled in toward your spine. You should maintain your abs engaged this way throughout the workout.

• Opposite Arm and Leg Raise.  Begin on all fours, aligning your knees under your hips and your wrists under your shoulders. Raise your left arm to shoulder height and your left leg to hip height. keep for 2 counts, reaching forward w/ your fingers and back with your heels. Repeat this exercise on the opposite side. Do 15 to 20 reps, alternating sides. For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in.

• The Prone Plank. Get into a full pushup position with your palms on the floor beneath your shoulders. Hold here for 30 seconds, with your abs contracted and your arms and legs extended and your head aligned w/ your spine. As you build strength, hold this position longer, up to one minute. Go deeper. Try the one-arm stable switching plank. Squat Thrust w/ Twist. Stand w/ your feet shoulder-width apart and stretch your arms in front of you at shoulder height. Begin by squatting down, bending your knees 90 degrees, and twisting your upper body to the left. Now come up and repeat the exercise to the right. hold your weight in your heels and don't allow your knees to jut forward away from your toes. maintain your knees facing forward as your chest and shoulders move side to side. For the best results, bend your knees as close to 90 degrees as possible.

• The Climb Up. Start by lying on the floor w/ a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, left foot on the floor. Hold the scarf in both hands, and stretch your right leg, keeping your foot flexed. Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for a count of 2. Now lower yourself back to the starting position, walking your hands back down the scarf. Do two sets of 8 to 10 reps on each sides Be sure to maintain your head neutral don't tuck your chin or tilt back.

• Ballet Twist. Sit on the floor and extend your legs, pressing them firmly together. Lean back 45 degrees from the hips. hold your abs engaged as you bring both your arms overhead like a ballerina. Slowly twist your torso to the right, placing your right arm on the mat. maintain your left arm reaching overhead for a slow count of 3. Repeat the movement, keeping your left arm on the floor, and keeping your butt and heels on the floor. Contract your abs to support your spine as you return to center, bringing both arms overhead. Continue alternating sides. Do 2 sets of 6 to 8 reps on each side.

• The Single-Leg Stretch. Lie back in the center of your mat w/ your knees bent. lift your head and shoulders and curl your chin in toward your chest. Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle and your right hand on your knee. raise your right leg about 45 degrees off the floor. Switch legs, extending your left leg while hugging your right leg to your chest. Switch hand positions each time your switch legs, placing your right hand on your right ankle and your left hand on your right knee. Do between 5 and 10 reps for each side.

• The Cobra. Lie facedown on the floor with your palms near your chest. raise your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Maintain for 2 counts and then lower back down. Repeat 8 to 10 times. For a more difficult exercise, try raising your thighs and hips off the floor.

F.) How To Get Rid Of Arm Fat

• No one likes to have the dreaded mom arms when you're still in your twenties. But the arms are sometimes took for granted when doing exercises because most people focus on working their stomachs and thighs. You only find out too late when you look in the mirror and you don't look proportionate. Here are some exercise ideas to help you burn arm fat and shape those arms fast.

• Do some push-ups to exercise all the muscles in your arms. begin slow with doing only a few repetitions and work your way up as your strength increases.

• Pace yourself and incorporate aerobic exercises into your plan to burn up calories. Do aerobics after you do a light strength training workout to get the most benefit.

• Do exercises with your whole body regularly instead of just focusing on your arms. When you incorporate regular exercise into your life, you will notice other areas of your body slimming down as well. Reducing the overall amount of fat in your body will assist to reduce the fat in your arms.

• Do exercises that involve single-joint movements. These exercises involve curls and triceps workouts. When you begin toning that muscle, you will notice that the fat will be greatly reduced.

• Change your diet and start eating healthier so you will benefit more from your workouts. Cutting out or reducing sugars and fried foods will help you lose fat. begin slowly and substitute the fatty foods that you normally eat with healthier ones. If you get rid of all the fatty foods instantly, you will have a greater temptation to give up on your diet. Rather, cut your fatty food consumption in half and then work your way slowly to eliminating it.