Dieting cannot be properly done without exercise. In order to lose weight, you must exercise in the correct manner. This makes our muscles in our stomach tighter. Sit-ups are an example of exercises that can aid in making the muscles in the stomach tighter.
How is it that this might help in losing weight you might ask? Studies have shown that exercising regularly will strengthen and tighten stomach muscles. These muscles are vital in protecting your internal organs as well as helping us breathe correctly. Good strong muscles also aid in keeping your posture and helping prevent back pain.
Stomach muscles have to be exercised; dieting alone cannot help these muscles. Because the stomach muscles are mainly covered by fat, reducing ones calorie consumption by itself will not help you lose weight. These muscles must be exercised to help burn off the excessive fat stored in your stomach area.
It is suggested that one exercise at least three to five different stomach exercises, three to five times a week, for an effect that is noticeable. Comfort should be the first thing on your mind. Exercises that are comfortable at first will help you build up the ability to increase your repetitions. Exercises should be chosen according to your lifestyle.
San Diego State biomechanics lab director Peter Francis, say that they looked at 13 different exercises for the abdominal area. He says they measured the electrical impulses of muscles in each of the exercise workouts. It was found that three of the exercises caused the muscles to work harder than the rest of the exercises.
The lab determined that the bicycle crunch exercise, reverse curl, and captain’s chair were the exercises that caused the muscles to work harder. All three of these are sit-up type exercises.
A bicycle crunch is where someone lies down, with their lower back against the floor. Then place their arms behind their head. Place their legs at a 45 degree angle, and bring the right knee to their chest while sticking their left leg straight out. They then turn their upper body to the point where their left elbow is touching the right knee, then changes the direction of the turning motion with the right elbow touching the left knee.
A reverse curl is where someone lies flat, raises one of their legs up in the air, bending their knees in a 90 degree angle. Then they lift their hips off of the ground, while keeping their legs in the same position, then returning to the original position.
A captain’s chair is an exercise done by using a chair with no seat bottom. They press their back against the back of the chair, and then put their elbows on the arm rests, gripping the handles tightly. They then take their feet off the foot rests, and let their legs dangle while holding themselves up. They then pull their knees up to their chest and then return them to the original position.
Before attempting any of these exercises, a personal trainer or doctor should be consulted. They will evaluate you and be able to tell you the best type of exercise that is right for you. You must work hard for tighter abs. Results can be seen faster if proper dieting is done by eating the right foods, and exercising every day.
Are you trying to lose that annoying Belly Fat? I’m sure you have heard that sit-ups and crunches are the way to do it, because those exercises make use of the abdominal muscles. However while it is absolutely true that sit-ups will strengthen the abdominal muscles and make you stronger in that area, and you may look thinner because your improved muscles hold in the fat better, this does not actually reduce belly fat in itself.
For a complete and long lasting solution to how to lose belly fat, we need to look at how the body works and how it is able to actually lose weight. The simple fact is that if you are going to lose weight – from any part of your body – you need regular exercise. The fact that the most obvious and visible area of excess fat in your body is your belly does not alter this fact. When you do not exercise enough, or over-eat for a protracted period, one of the areas which naturally shows this excess more than others is the belly. Similarly if you start to exercise and lose weight, it will disappear quickest from the same belly area. So no special “belly exercises” are actually necessary – just healthy exercise!
In addition to exercise, diet plays a critical role in losing or gaining weight. You can exercise but still find you are gaining weight if you are eating very badly or in large quantities. So both exercise and diet are required to get the full effect. You need to adjust your diet so that you are burning more calories than you consume, at this point you start to “burn” the calories stored as fat in your body. Obviously changing your diet to reduce the amount of calories being consumed helps, as does reducing the actual quantities of food you eat if you have been eating excessive amounts.
The key to losing belly fat is actually quite simple, and there really is no secret or special program – exercise, and eat less (and eat well). So the two key action points are firstly to reduce the calories you eat, with smaller amounts of food or lower calorie foods. Secondly every day perform some physical exercise. Do this and you WILL lose that belly fat!
A major complaint of people who want to look more fit is how they can lose there belly fat. Specifically, a huge amount of people have trouble with “love handles.” Far from lovely , which are deposits of fat that take up residence on the sides of your lower torso, around the external oblique muscles. Traditional crunches and sit-ups will not do much for this , as they mainly work the abdominals and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles and in turn, burn the belly fat.
Below is a couple of basic exercises to help you burn the fat:
A simple exercise, side bends are also the most effective method for losing belly fat. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.
This stomach exercise is also effective at reducing belly fat, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.
The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.
Seated Knee Drop
First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and under control, using your stomach muscles rather than momentum to raise and lower your legs.
As with any exercise you should consult your doctor before trying them out,especially if you have any recent or long term health problems.
If you would like to learn more ways for you to achieve weight loss from around the stomach and lose belly fat then please feel free to visit my excellent blog which gives tips and advice in all areas of stomach weight loss and in particular belly fat.
Diet and Exercises Tips to Help Lose Belly Fat
Belly fat can be the most stubborn fat to lose while slimming down. The body is designed to hold onto fat whenever possible, and the large surface area of the stomach optimizes this desire to retain fat. When trying to lose belly weight, a combination of diet and exercise can help flatten the stomach.
When dieting, maintaining a nutritional, low calorie plan is key to losing weight. Fats should be kept to a minimum, such as under 25% of total daily calorie intake. Not all people are the same in their daily requirements, so consult a health physician before starting any calorie-restriction diet. Maintain a healthy intake of vitamins and minerals, which help the metabolic processes of the body. Also, incorporate more fiber and proteins, and limit carbohydrates into the diet, as these three nutrients are essential to metabolism.
Foods that are present in high amounts in the three main nutrients are widely available. When eating do so at a moderate pace. The stomach is one of the largest organs of the abdominal region; it also has a flexible stretching capacity. By eating moderately, and in smaller amounts, this will help naturally reduce the size of the stomach. While dieting for a smaller stomach, belly fat burning exercises are also important.
Exercising the midsection entails perseverance, and a good dose of optimism. Proper weight loss builds upon itself over a long period of time, as such it is important to remember the end goal, not the problem at hand. One recommended exercise to do, in order to burn fat overall, is to walk/job for 30 minutes a day, at least 3 times per week. This exercise will boost overall metabolism, allowing for more challenging exercises later on.
Among the best exercises to do for a flatter belly include the Bicycle Crunch and Captain’s Chair. The Bicycle Crunch exercise is done by lying flat upon the floor, back pressed to the ground. Next, put both legs up into the air and slowly bring back one leg. With your hands behind your head, touch the opposite arm to the bent leg.
Repeat, but remember to breathe evenly during the exercise. The Captain’s Chair requires equipment, which can be found at most gyms. To perform this exercise, leave the legs dangling; then, slowly bring both knees up towards your chest and release in a calm, deliberate manner.
Though stubborn, belly fat can be successfully trimmed down. Dieting by eating healthy foods high in protein and fiber will help the body stop storing fat. Exercising will help make up the other half by actively burning calories, especially if the Bicycle Crunch and Captain’s Chair is used in each workout.
Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.
With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is: Jump Rope – Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.
Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.
Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.
Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.
Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.
Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.
Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.
Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.
Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.
You need to do two things to lose stomach fat: eat the right foods and do regular exercise. While the two go hand in hand, eating the right foods will have the most impact initially. Listed below are five foods that will help you to get a flat tummy.
- Oatmeal is a very good source of fiber and a great way to start the day. The fiber makes you feel fuller, so you will not be looking for food again for a while. It also helps get rid of the toxins in your body by proper elimination, which helps you lose weight and protects you against colon cancer. Because it lowers cholesterol it helps fight heart disease.
- All berries are good for your body and you need to include them in your diet. They are a source of energy and nutrients. Because some of them are high in antioxidants – blueberries and cranberries – they strengthen your immune system, which helps your body fight disease. In addition to that they are low in calories. This means you are getting your energy from good food that will not put on weight.
- Avocado has been described as a ‘whole food’ because it is so full of goodness you could live of it. It is rich in fats but they are good fats. It also contains a high percentage of potassium, which helps control blood pressure.
- Grass fed bison is one of the best forms of protein because it contains a high percentage of omega-3 fatty acids, but without the heavy metals that can be found in some fish. Protein is important, as the body has to work to digest it. In the process it burns calories, which means just by eating protein you can lose weight. Other good sources of protein are lean beef and lamb, chicken, eggs and fish.
- Most nuts are high in energy and are another source of protein. Walnuts are especially beneficial because they have a high concentrate of omega-3. The protein will help you lose stomach fat and the omega-3 fatty acids will help protect your heart. Try to include them in your daily diet – they can be handy as snacks, rather than cookies or candy.
This is a short list of some of the good foods you can eat to help get a flat tummy. Where you can, use fresh foods that require preparation like lean proteins, vegetables and fruits. Processed, ready to eat foods often have very poor nutritional value. In addition to that, many are cooked in trans fats, which are bad for your heart and will add to your stomach fat. If you follow these guidelines you will be healthier, feel more energetic and gradually lose your stomach fat,
It all sounds so simple – just eat less calories and exercise more. But you have probably found that losing weight is anything but simple. And there is a reason for this. Losing weight is hard. We start building our eating habits at a very early age, and some experts believe that these habits are set by age five! Think back to what you wanted to eat at five, and you will better understand why we prefer dessert and dread eating our vegetables. But beyond overcoming our poor eating habits, there is a lot of bad information out there that can cripple you as you attempt to lose weight. If you want to learn how to lose a fat stomach, you need to not only eat fewer calories, you need to eat the right things. And more importantly, not eat the wrong things. Below are four foods that you should avoid at all costs if you want to lose a fat stomach.
How to Lose a Fat Stomach Tip #1 – Fast Food is Bad!
Let’s start with an obvious one. If you truly want to lose weight, you need to stay away from fast food. That Big Mac you just finished had 570 calories and 32 grams of fat. The large fries had another 500 calories and 25 grams of fat. And the large (32 oz.) chocolate shake? A cool and creamy 1,160 calories and 27 grams of fat. After that one meal you have eaten over your daily recommended calorie and fat levels. Even a southwest chicken salad with ranch dressing has 600 calories and 24 grams of fat. It does take planning ahead, but it is possible to cut out fast food. I very rarely eat fast food these days and it shows. This is the one thing that made the biggest impact on my own diet.
How to Lose a Fat Stomach Tip #2 – No Fat Free Foods!
This seems strange, that in order to lose fat, I am telling you to stay away from fat free foods. There are several reasons for this. First, when fat is removed from something, sugar is added in its place. More sugar equals more calories, more carbs, and less weight loss. A second reason is that psychologically, when people see that something is fat free, they figure that they can eat as much as they want. I have many friends who gorge themselves on fat free desserts thinking that it won’t impact their diets since it is fat free. Surprisingly, they never seem to lose weight. A final reason, is that when fat is removed, chemicals are often added. I prefer to eat foods the way that God made them, not how science can recreate them. I find myself feeling much healthier when I eat natural as opposed to processed foods. I know that this is unscientific, but I am much more likely to eat healthy if it makes me feel healthy and energized.
How to Lose a Fat Stomach Tip #3 – Drop the Fruit Juice!
Another surprising food that will stop weight loss in its tracks is actually a drink – fruit juices. They seem healthy, especially those that claim to be 100% juice. The trouble with fruit juices is that it takes everything “bad” about a fruit (sugar, calories, and carbs) and strips out everything “good” about a fruit (fiber, feeling full). Juices are so bad for a diet because they are high (apple and orange juice have roughly 120 calories in 8 ounces compared to 100 calories in 8 ounces of Pepsi) in calories. Eat fruit instead and the fiber will not only help you to feel full (where juice will leave you craving further sweets), but will help to regulate healthy blood sugar levels.
How to Lose a Fat Stomach Tip #4 – Avoid High Fructose Corn Syrup At All Costs!
This has been in the news recently, but it warrants repeating – stay away from high fructose corn syrup. Not only is it high in calories, research has found that consuming high fructose corn syrup causes your body to grow fat cells and contributes to the early onset of diabetes and heart disease. So not only will heeding this step help you to lose the stomach fat, it could help you to live longer as well!
I just want to lose my stomach fat but I like the way everything else is. Ok, now there is only one problem. You cannot spot reduce (lose weight in a certain part of your body you want specifically). In order to lose that stomach or remove cellulite you must workout your whole body.
Everybody loses weight at different rates and in different places, it’s just the reality of it. I know you may have stories of a friend who did just that and you’re wondering why you can’t do it. Well like I said everybody doesn’t have the same genes so what worked for one person may not work for you. You can definitely sculpt the body you want through exercising and tracking your progress. You will begin to like the body you see once you start to make change. A lot of people assume they will look bad if they lose a certain part of there body size. But the truth is you can still have a certain body part a certain size through building it up.
A lot of woman assume that they will get big huge muscles like a man but it will just not happen because you don’t have the same hormones (testosterone) as a man that will allow you to get big muscles. You will get nicely toned though which men and woman alike find very appealing. Now you have no reason not to lift weights and really ramp up your workout, so sculpt that body now!
For years, health experts have been battling to help people suffering from obesity and have been looking for better ways to lose weight, and surgeries are one of the ways on how to lose weight fast. Gastric band and gastric bypass are the common surgeries to lose weight.
Gastric Band is a less invasive surgery with less incision and you don’t have to stay for weeks in a hospital for recovery. It would take about an hour and a half to do the procedure. Studies showed that this operation has 10 times lower mortality rate than that of similar bypass surgeries. This operation does not need cutting, stapling and rerouting of intestines and even risking nutritional deficiencies like most surgeries. And above all, this gastric band can be adjusted or can easily be removed if need and it can be made even at your physician’s office.
Gastric Bypass on the other hand is the most effective method in losing weight and the most performed surgeries for obese. It helps people who are suffering from obesity lose weight up to 80% of their body fats and 96% of obesity related health conditions which includes back pains, depression and sleep apnea. Reducing the functional part of the stomach is the main purpose of the surgery which cuts off more than half of the usual food intake of the person who have this surgery.
When there are advantages, there are also disadvantages especially when it comes to altering our body’s natural pattern. And let me tell you that a surgery is NOT an overnight solution for losing weight. It is just a mere tool but still you need to work hard in order for you to lose weight and maintain it for a long term solution to achieve your ideal weight. Always remember that diet and exercise is still a MUST!
Thought gastric bypass has been proven to be effective can help you lose 5-10 pounds in a month still, without perseverance and hard work it would still be a failure. You also need to change your diet and exercise not just once but many times to have a long term effect.
As the most invasive surgery, gastric bypass has a higher risk. 1 out of 300 patients who have undergone this procedure die as a result. Other risks associated with gastric bypass are: blood clots, pulmonary embolism, bowel obstruction, wound infection and nutritional deficiencies
If you are suffering from obesity and you need to lose weight through surgery, always ask for you physicians advice before taking a risk. You only have one life, DON’T take any drastic actions! Always think of it a thousand times before doing it!
Hope this Helps
People often ask a variety of questions regarding weight loss, one of those most often asked being ‘how do I lose weight in my stomach fast.’ They generally want to lose stomach fat for a particular occasion; hence the need for wanting to do it fast, yet this is one of the more difficult places to lose fat and also one of the areas where excessive fat deposits can be most dangerous.
Fat around the midriff can be extremely dangerous to the heart and vital organs, and excessive stomach fat can also be indicative of stubborn hard fat deposits around the vital organs such as the liver and kidneys. If there is anywhere you should work hard to remove fat it is here.
When targeting any area for fat loss, it is essential that the specific area must be subject to exercise in order to get the blood flowing through the tissues. First, however, you must make sure that your calorie or energy expenditure exceeds that taken in by your diet so that your overall energy balance is negative. In this way, you will tend to lose weight generally and by exercise you can then target your stomach.
It is very difficult to lose stomach fat fast, because any weight loss that lasts is a relatively slow process. However, here are some tips about how you can lose weight in your stomach as fast as possible without endangering your health.
BMR, TDEE and the Harris Benedict Equation
First, eat fewer calories than you use up. To achieve this you should understand your basal metabolic rate (BMR), and also if possible, your total daily energy expenditure. There are formulae enabling you to work this out, and your BMR can calculated thus:
For women: BMR = 655 + (4.7 x Height) + (4.35 x Wt) – (4.7 x age) For men: BMR = 66 + (12.7 x Height) + (6.23 x Wt) – (6.8 x age)
Height is in inches, Weight is in pounds and age is in years.
Thus, for a 35 year old woman, 5ft 5 in tall and weighing 119 lb her BMR is 1313.65. That means that she will use up around 1314 calories while at rest, for example sleeping. To find her total daily energy expenditure (TDEE), the Harris Benedict equation can be used for a rough approximation, good enough for practical purposes. For a lightly active person, taking moderate exercise or sports 1-3 times weekly, the equation gives the TDEE to be BMR x 1.375, in this case 1313.65 x 1.375 or 1806 calories.
That means that this woman needs 1806 calories in her diet to meet her normal daily needs. In order to lose weight, then, she must either eat fewer calories than that or exercise more. Calorie charts for exercise and food intake can be used along with the TDEE to balance diet with exercise so that she has a net excess of energy and therefore she should lose weight.
However, when applied to you, there are two additional things you can do to lose weight in your stomach as fast as possible.
1. Exercise the Correct Muscle Groups
Not only eat fewer calories than you use, but exercise your tummy muscles. That way you can target that area for weight loss. By doing sit ups, twists and other stomach exercises, you will certainly work the muscles in the area where you want to lose weight, but will not only lose weight there. You will also lose weight in general, although your middle should lose a bit more fat than average.
2. Increase Your Metabolism
The above calculation uses a few different factors, but one is your metabolic rate. You can increase that, and so increase the calories you use up while at rest, by building up your muscle mass. That needn’t just be your tummy muscles to be effective, but can be any muscle groups. Muscle tissue needs more energy to maintain than fat tissue, and so the more muscle you build then the easier it will be for you to lose weight in general and tummy fat in particular.
Therefore, in order to lose weight in your stomach fast, you should expend as much more energy than your TDEE as possible, maintain a diet as low in calories over this period as possible, exercise your stomach muscles, and also eat a high protein diet supplemented with highly colored fruits and vegetables for nutrition.
By doing this you will a) lose weight generally, b) lose weight specifically in your stomach area, c) build muscle tissue from the amino acids in the protein diet, and c) maintain a strong immune system and healthy biochemistry by eating or drinking the nutrition contained in the fruits and vegetables (the more highly colored they are the more antioxidants and anti-inflammatories they contain).
That is how I lose weight in my stomach fast, and there’s no reason why you cannot do the same. Fasting once a day two or three times each month will accelerate the desired fat loss.