How to Lose Belly Fat in 4 Simple Steps

Embarrassment is not the worst part of having a flabby midsection. That spare tire around you tummy can increase your risk of heart disease, stroke and diabetes (yikes!). Thankfully, you don’t need a complicated diet plan to learn how to lose belly fat. Stomach flab may be stubborn, but it’s no match for proper nutrition, hydration, exercise, and a can-do attitude.

Believe in Yourself

The way you feel about your ability to lose weight will play a major role in your success. If you’re plagued with self-doubt and negativity, you won’t see the point of sticking it out when things get tough. In order to achieve your weight loss goal, you must truly believe you have what it takes.

Losing weight is not just about vanity; it’s also about living healthy and feeling your best everyday. One thing that will help keep you in the right frame of mind is to think of your fat burning journey as a lifestyle change rather than a diet. If you focus on healthy living instead of dieting, you’ll maintain momentum and it will be easier to shut down those negative feelings.

Eat Nutritiously

Eating a healthy diet will keep your metabolism operating properly so you burn stomach fat more effectively. If your eating plan lacks essential carbohydrates, protein, healthy fat, vitamins and minerals, it’s not nutritious. To ensure you get adequate amounts of all of these nutrients, incorporate a variety of healthy, whole foods like vegetables, fruits, poultry, lean meats, raw nuts, legumes, beans, seeds and whole eggs into your diet.

As for counting calories to lose weight, I don’t do it. Don’t get me wrong, I’m very conscious about what I put into my body. However, I refuse to spend my life keeping tabs on every crumb I swallow. When I get hungry, I’m going to eat—and trust me, I won’t be thinking about calories while I’m doing it.

I’m living proof that if you eat the right foods, and stick to reasonable portion sizes, you can lose belly fat without counting a single calorie.

Drink Plenty of Water

Water is often overlooked in nutrition plans. But this element is crucial for burning fat and maintaining proper health. Water helps metabolize stored fat and rids the body of excess fat and toxins. Water also prevent bloating and constipation, and helps curb your appetite.

Most people underestimate how much water they need, so they don’t stay properly hydrated. For optimum health, drink half of your body weight in ounces of water daily. For example, if you weigh 200 pounds, you should drink at least 100 ounces of water per day.

Get Up and Exercise

When you start your healthy eating plan, you’ll automatically reduce your caloric intake and start to shed some weight. However, unless you add exercise into the mix, your metabolism will eventually slow down and ultimately reduce your ability to burn stomach fat.

There’s no way to target specific areas for fat loss. Crunches, sit-ups and other ab-specific exercises only work to tone the muscles. The only way to get the svelte tummy of your dreams is to burn the fat off. If you don’t, any muscle tone you achieve via abdominal exercises will be buried under the flab.

If you combine 30 to 60 minutes of moderate to intense cardiovascular activity with proper nutrition, the fat around your belly will melt like butter. If you’re out of shape, doing a 30 to 60 minute workout may be too much at first. It’s okay if you start off exercising for 5 or 10 minutes. Simply work your way up as your fitness level improves.

Don’t try to change your lifestyle overnight; Start by making small tweaks. In the beginning, you might try drinking more water, increasing your fresh vegetable intake and exercising three days a week. Once you get used to these adjustments, gradually build on them. Remember, small steps can lead to big results.

Sitting and wishing won’t help you get the trim tummy you’ve always wanted. Let the Diet Solution Program teach you how to lose belly fat and improve your overall health.

Detox Juice Recipe

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Green Detox Juice 

Ingredients

1/2 cup spinach

1 celery stalk
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1/2 lemon, peeled
1/2 cucumber
2 apples
1-inch slice of ginger

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New Fat loss Information You need to Know

Hey ,

Just the other day, I shared one of my favorite resources when it comes to nutrition and fat loss. If you missed it, you can watch the totally free video here:

If you’ve already watched it, then you were introduced to one of my favorite nutrition authors, Isabel De Los Rios. I consider Isabel to be one of the most knowledgeable nutrition experts I’ve come across over the years and I was extremely impressed with her information and her program, “The Diet Solution”.

If you really want “The TRUTH” when it comes to losing fat…no fads, no pills, no starvation…this information is definitely for you.Here are some of the great topics that Isabel demystifies regarding your diet:*How to determine the exact types of foods that are most appropriate for your specific body and metabolism type.

 After all, we are all different, so 1 specific diet is NEVER right for everyone.*The dangers of eating certain types of soy products… which types are ok in moderation, and which types shouldn’t be eaten at all, unless you WANT more belly fat!

What you need to know about dairy before ever buying another dairy product again*Why “whole grains” are not always as healthy as the label claims, but there is an “other type” of grain that is a contender for the superfood lists.

Is organic food worth the price?*The honest truth about carbohydrates and how much you really need*The major misconceptions about dietary fat that you need to know about*Ideal protein-carb-fat ratios based on your specific metabolism and body type.

Everything you need to know about salt, sweeteners, alcohol, and moreIn my opinion, this info is a MUST-SEE for everyone that cares about their health and that of their loved ones, and wants to finally fully understand nutrition and how to get a lean body for life.

I loved this and I know you will too…

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Good Trans Fat vs Bad Trans Fats | Hydrogenated Oils vs natural CLA Good Trans Fats vs. Bad Trans FatsArtificial trans fats are one of the most prevalent poisons in our food supply; but most don't know that healthy natural trans fats DO exist.

 by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Author - The Truth about Six Pack Abs

 I'm going to talk about something today that most of you have probably never heard... that there is a distinction between good trans fats and bad trans fats. There is some evidence that the good trans fats can help you with fat loss, muscle building, and even cancer prevention, while the bad trans fats have been shown to cause heart disease, cancer, diabetes, and the general "blubbering" of your body.I'm sure most of you have heard all of the ruckus in the news over the last few years about just how bad man-made trans fats are for your health.

 If you've been a reader of my newsletter and my Truth about Six Pack Abs e-book program, then you definitely know my opinion that these substances are some of the most evil food additives of all and are found in the vast majority of all processed foods and fast foods on the market today. In my opinion, man-made trans fats are right up there with smoking in terms of their degree of danger to your health. After all, they are one of THE MAIN factors for the explosion of heart disease since approximately the 1950's.

With all of the talk about trans fats in the news these days, I wanted to clarify some things, particularly regarding bad trans fats vs. good trans fats. If you've never heard of good trans fats before, let me explain in a bit.The Bad Trans FatsFirst, the bad trans fats I'm referring to are the man-made kind. These are represented by any artificially hydrogenated oils. The main culprits are margarine, shortening, and partially hydrogenated oils that are in most processed foods, junk foods, and deep fried foods. These hydrogenated oils are highly processed using harsh chemical solvents like hexane (a component of gasoline), high heat, pressure, have a metal catalyst added, and are then deodorized and bleached.

 A small % of the solvent is allowed to remain in the finished oil. This has now become more of an industrial oil rather than a food oil, but somehow the FDA still allows the food manufacturers to put this crap in our food at huge quantities, even with the well documented health dangers. These hydrogenated oils cause inflammation inside of your body, which signals the deposition of cholesterol as a healing agent on artery walls. Hence, hydrogenated oil = inflammation = clogged arteries. You can see why heart disease has exploded since this crap has been loaded into our food supply over the last 5 to 6 decades. As time goes on, and science continues to unveil how deadly these oils really are, I feel that eventually they will be illegal and banned from use. The labeling laws were just the first step. In fact, certain countries around the world have already banned the use of hydrogenated oils in food manufacturing or at least set dates to phase them out for good. However, keep in mind that as companies are starting to phase out the use of hydrogenated oils in processed foods, they are replacing them, in most instances, with highly refined polyunsaturated oils such as soybean oil, cottonseed oil, corn oil, etc, etc. These are still heavily processed oils using high heat, solvents, deodorizers, and bleaching agents. Even refined oils are known to produce inflammation in your body...a far cry from natural sources of healthy fats. Don't be fooled by the new onslaught of foods claiming "trans fat free"... if they use heavily refined oils (even if they're non-hydrogenated), it's still pure evil for your body, and very inflammatory.

Once again, for the best results, your best bet is avoiding highly processed foods altogether and choose whole, natural, minimally processed foods. Your body will thank you!The Good Trans FatsOk, after having trash talked the man-made trans fats, let me clearly state that there is such a thing as healthy natural trans fats. Natural trans fats are created in the stomachs of ruminant animals such as cattle, sheep, goats, etc. and make their way into the fat stores of the animals. Therefore, the milk fat and the fat within the meat of these animals can provide natural healthy trans fats (best in grass-fed organic versions only). Natural trans fats in your diet have been thought to have some potential benefit to aid in both muscle building and fat loss efforts. However, keep in mind that the quantity of healthy trans fats in the meat and dairy of ruminant animals is greatly reduced by mass-production methods of farming and their grain and soy heavy diets. Meat and dairy from grass-fed, free-range animals always have much higher quantities of these beneficial fats.One such natural trans fat that you may have heard of is called conjugated linoleic acid (CLA) and has been marketed by many weight loss companies. Keep in mind that these man-made CLA pills you see in the stores may not be the best way to get CLA in your diet. They are artificially made from plant oils in a manner similar to hydrogenation, instead of the natural process that happens in ruminant animals. Once again, man-made just doesn't compare to the benefits of natural sources. Now that all of your labels should be listing grams of trans fat, keep in mind that if a quantity of trans fat is listed on a meat or dairy product, it is most likely the natural good trans fats that we've discussed here (*I only recommend grass-fed meat or dairy). Otherwise, if the quantity of trans fat is listed on any processed foods, it is most likely the dangerous unhealthy crap from artificially hydrogenated oils, so stay away! One more important note about food labels and trans fat listings... keep in mind that food manufacturers are allowed to label a food "trans fat free" if 1 serving size contains less than 0.5 grams of trans fat. 

 So you may see some products with hydrogenated oils as one of their main ingredients, but if they make the serving size small enough so that it contains less than 0.5 grams of trans fat per serving, they can label it as trans fat free... now that's BS! just another example of our broken system!

Great ABS now

If you want to Lose Fat – Stop the CONFUSION Right Now!

If you’ve ever spent even 2 minutes on the internet, it’s pretty clear that there is no shortage of weight loss, fat loss, and diet advice out in the world today. In a way, this is kind of a good thing. If someone is motivated to lose weight and change the direction of their health, they’ve got a ton of wonderful information at their fingertips.

But, in a way, this is a very BAD thing as well, because based on what I’ve seen on a lot of weight loss and diet sites, the information is inaccurate, not scientifically based, and, in some cases, could even be detrimental to someone’s health.That is usually where the confusion begins…and for some…the INSANITY!I

f you’re not a nutrition and exercise expert yourself, how are you supposed to differentiate the good from the bad?Well, I’ve got some pretty great news for you today. Not only have I found a great resource for you…jam packed with real, useful, accurate and easy to understand information…it also happens to be my gift to you!That’s right. The following 20 minute video I’m about to share with you contains a ton of great fat burning information you can put to use right away. Actually, I’ve even had some people tell me that by just using the principles contained in this video, they were able to easily lose their first 10 lbs. How great is that?

You too can watch this video by clicking the link below:

If you want to know…

•Which foods you may think are helping you lose weight (but are actually causing you to gain weight)

• Which Carbs, Proteins, and Fats are the best to eat for maximum fat loss

• How to regulate specific hormones to cause fat burning in your body• Exactly which strategies will never work when it comes to weight loss

Then this video is for you!

I know you’ll enjoy the information as much as I did.

Rejuice Now

Want great ABS?

Never Grill Meat Unless You Do This

If you love a good barbeque, you must read this article below by my friend and Nutrition Specialist, Mike Geary.  

It shows you some really important info about carcinogenic compounds that are found in that grilled meat that we all love.  But don't worry, Mike also shows you the exact trick you need that eliminates these cancer-causing compounds while still enjoying your barbeque!

NEVER Grill Meat, Unless You Do This by Mike Geary, Certified Nutrition Specialist Author of Best Seller:  The Truth About Six Pack Abs

Most people aren't aware that when you cook meat (whether it's grilled, broiled, or seared) there are carcinogenic compounds that can form called HCA's (heterocyclic amines).  Now don't panic...you ingest various carcinogens all the time, even with some vegetables. You can always protect yourself with more antioxidants.Please Note:  When you cook meat in a water base as opposed to grilling, broiling, or searing, you eliminate the harmful HCAs. So for example, meats cooked in a soup, or meats cooked in a crock pot will not have the problem of the carcinogenic HCAs and is a healthier way to cook meat.But let's face it... grilled meat tastes awesome and there's no way I'm giving up my grass-fed steak from the grill, or my grass-fed burgers!That's why it's important to know that there's a way you can use spices to both counteract, and also drastically reduce the carcinogens formed when you grill meat...

Here's the trick:If you're going to grill meats, marinating meats for at least several hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA's (heterocyclic amines), which are those carcinogenic compounds that can form when meats are grilled.  It appears that the highly potent antioxidants in these herbs prevent HCA formation.  So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat and give you a healthier meal, that's also very tasty!

The antioxidants in rosemary and thyme from a marinade were specifically cited in studies at being powerful inhibitors of HCA formation when grilling meats.  But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway! One more important point about grilling meat: Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA's can form, so rare, medium-rare, or medium are healthier choices than well-done.  I've never understood why anybody would want to ruin a good steak by burning it to oblivion anyway.  But hey, if you're one of those folks that likes your steaks well-done, just remember that you're eating a lot more carcinogens than a steak that's cooked less, so make sure to load up on your antioxidants (spices, teas, berries, etc) to help combat those extra carcinogens. 

Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don't think that the negative effect of charring only applies to meats.Hey, we all love a great barbeque, so no need to give that up just because of HCAs or acrylamides, but at least now you know how to counteract the effects of these in your body to protect yourself, and also how to use spices to drastically reduce the formation of HCAs on grilled meat!

Enjoy that next barbeque in a healthier way!

If you liked Mike's article, he has more for you here:7 odd foods that flatten your stomach 

PS: We also liked these:

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