Month: July 2011

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Weight Loss Exercise

Best Diet to Lose Belly Fat




When you look in the mirror, do you find yourself avoiding the sight of your flabby midsection? Belly fat is unsightly and unhealthy, and anyone with a fat belly would want to get rid of it as quickly as possible. There are exercises that will firm up your abs, but to lose belly fat you will need the best fat-burning diet.

Keep in mind that there is no such thing as a miracle diet. The best diet to lose belly fat will incorporate the same principles found in all healthy and sensible diets.

The following pointers will show you how to diet to lose belly diet:

1. Eat fewer calories than you expend. The only way to lose belly fat is to create a calorie deficit. You can do this by becoming more active and eating less. Use a calorie calculator to determine how many calories you need daily to maintain your weight. The number of calories will depend on your age, gender, and activity level. Cut back on the number of calories required for maintenance. Aim for at least 500 calories below maintenance, but no more than 1200 for women or 1800 for men. Cutting back too much will not only make it more difficult to lose belly fat, but you are likely to gain back the weight lost once you stop your diet.

2. Avoid unhealthy foods. The best diet to lose belly fat should avoid saturated fats, trans fats, refined carbohydrates, and junk food. Stay away from sugary drinks, white bread, and refined-grain pasta. Margarine, vegetable shortenings, cookies, etc. contain unhealthy fats that will increase belly fat.

3. Follow a Mediterranean diet to lose belly fat. Studies show that the best diet to lose belly fat is a Mediterranean diet. The diet involves a high intake of monounsaturated fats (MUFA’s) found in olive oil, olives, walnuts, grape seed oil, avocados, dark chocolate, flaxseed, and soybeans. Foods that play a prominent role in a Mediterranean diet include legumes, fruits, vegetables, unrefined cereals, and fish. It also includes a moderate intake of cheese, yogurt, and wine, and only small amounts of meat and meat products. A Mediterranean diet is low in calories but high in nutrition.



Best Diet to Lose Belly Fat

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Best Foods to Lose Belly Fat

Foods that are high in monounsaturated fats or MUFA may help you lose belly fat. While diets that are high in carbohydrates appear to increase belly fat, a MUFA-rich diet helps burn belly fat. Not only does it help you feel full longer, but it also reduces the risk of diabetes and heart disease.

Other foods that you should include in the best diet to lose belly fat include oats, green tea, and natural yogurt. These foods enhance the body’s ability to burn fat, particularly belly fat.



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Weight Loss Exercise

Get Proof of Your Progress



Sometimes you may feel that you’re not making any progress at all with your fitness program ? like a gerbil spinning on its wheel ? going nowhere. But there are ways to track your weight loss and fitness targets that will provide the incentive you need to keep on keeping on until you reach your goals.

During your fitness quest, you’ll want to weigh yourself once a month rather than daily or weekly. This strategy gives your body a chance to react to the weeks of effort you’ve given. It also keeps you from becoming discouraged if your happen to see a minuscule weight loss on the scale.

Another way to track your weight loss progress is to take your measurements. Sometimes the scale doesn’t reflect the inches you’re losing and taking measurements will reassure you that you’re making some progress.

When you measure yourself, do so without clothing or clothing that fits tight to your skin (such as leotards). There are numerous measurement charts online that provide instructions on how to accurately take your measurements and that will track your progress in inches to your desired goal. You should measure yourself once a week or once a month.

You can also track your fitness progress by measuring your body fat percentage. This method can provide help you realize how much fat you need to lose to reach the desired fitness goal. Body fat should measure from 25 to 31% for women and 18 to 25% for men.

There are a number of ways to measure body fat, including hydrostatic weighing, calipers, DEXA and bioelectrical impedance scales. But a simpler way to measure body fat is to access an online calculator that uses skin fold or tape measurements. If you belong to a health or fitness club, be sure to ask if they offer any of these methods to measure body fat percentages.

A great motivational tool to be your skinniest best is to actually see yourself thinner via a digitally enhanced photo (before and after). This method will cost you, but if you have trouble picturing yourself thin, it could be a powerful incentive to keep up with your diet and exercise program.

There are several online sites where you can obtain a digitally-adjusted photo of yourself. You simply send them a full body photo, they slim you down digitally and send the enhanced photo back to you by email.

Print them out and post them on your refrigerator door and mirrors to give you a mental reality of what you can be at the end of your quest ? a new and thinner you.

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Weight Loss Exercise

Learn How to Fast Safely





Fasting isn’t something you should try without much thought and preparation. For most people, fasting is an incredible experience that helps you feel renewed and rewarded. For others, fasting is fraught with untamed cravings, headaches and feelings of failure because they couldn’t see it to the end. Learning how to fast safely is all about choosing the plan that’s right for you and your lifestyle.

There are so many available fasting plans ? and you’re sure to find one that suits you and that you reap huge rewards from. Any fasting program you choose should begin by deciding what your motivation is for fasting. It could be that you want to begin a weight loss program on a clean slate, cleanse your body for health reasons or for spiritual reasons. Find a fasting plan that fits what you’re trying to achieve to make sure you won’t be disappointed at the end.

Then, check with your doctor to make sure that your body is ready and able to handle the particular fast you chose. Ask him or her for tips you can use to ensure that you realize everything from the fast that you’ve envisioned.

There are a few items you need to invest in to get the most from any fasting plan you choose. First, you should purchase a juicer rather than choosing from juices at the supermarket. Fresh, rather than pasteurized juice is a better fit for fasting. Sometimes they’re difficult to locate, but if you can buy organically grown fruits and vegetables rather than those available at most supermarkets, do so. They may cost a little more, but the quality is worth the cost. When you purchase teas, choose only from the wide variety of organically grown, herbal teas.

While it’s okay and even recommended to exercise during your fast, it should be limited to non-stressful or low aerobic movements. Walking or stretching exercises are best during the fast ? but take it easy. If you don’t feel like exerting yourself ? don’t. Fasting is different for everyone. Some people are energized and others feel lethargic.

When the fast is over, be aware that your body has just gone through a major renewing and rejuvenating experience. The thing you don’t want to do is begin eating foods high in carbohydrates, sugars, additives or drinking alcohol, carbonated beverages and dairy products such as milk. If you do indulge in these foods and drinks immediately following the fast, you may experience bad reactions such as stomach and other digestive problems.


Fasting should be the first step you take in developing a healthier lifestyle. When you learn how to fast in a safe manner, you’ll end the fast with feelings of self-esteem (after all, you’ve just completed a process that involves depriving yourself of one of life’s main comforts and necessities to achieve a goal) and pride for what you’ve accomplished.



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