The Best Way To Lose Belly Fat – Guaranteed

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How To Really Lose Belly Fat [Series]

A 5-Part Article Series by Deane Alban

This series of articles will give you some of the answers on how to lose belly fat while you are losing pounds and inches everywhere. You can get flat abs when you do the things that really work.

5 Surprising Ways Your Morning Is Making You Fat

If you are trying to lose weight or get yourself in better shape, you may have sabotaged your efforts first thing in the morning.  If your mornings start with Starbucks and stress, you make it harder on yourself to lose weight, and particularly lose that stubborn belly fat or love handles.

Here are some of the most common mistakes people make and how to use your morning to jump start your day towards your weight loss goals.

Does your morning routine involve grabbing a cup of coffee?  Coffee itself is not a problem.  Coffee actually can help speed up your metabolism.  But what kind of coffee you drink makes all the difference.  Are you having your coffee black or with a little milk?  That’s OK.  But many people go to Starbucks and get a luscious coffee drink.  A frappacino has over 500 calories!  Drink one of these then sit in an office all day, and watch it turn right into unattractive belly fat.

A much better choice would be to get in the habit of having green tea, a healthy metabolism boosting drink. It is loaded with antioxidants and has a fraction of the caffeine of coffee.  It now comes in delicious flavors such as mango and berry.

What do you sweeten your morning beverage with?  Instead of using sugar, the blue stuff, pink stuff, or yellow stuff, try using a healthy, non-caloric natural sweetener called stevia.  It is available in little packets like sugar and tastes great.

And please, don’t start your day with a soda!  Soda, either diet or regular, is one of the worst things you could start your day with.  Either will cause you to gain fat.

You’ve probably heard that breakfast is the most important meal of the day.  It’s not just an old wives’ tail.  It actually turns out to be sound advice.  Eating breakfast has been shown to increase your metabolism all day long.  But not if you have a donut or pastry.  An excellent breakfast includes some kind of protein.  That will keep your blood sugar balanced and keep you from starving by noon.  Try scrambled eggs, cottage cheese, a leftover turkey burger, or in a pinch, a whey protein shake.  Eating a breakfast of donuts or pastries will have your blood sugar dropping by mid morning making you even hungrier by lunch.  Eating sugar sets up cravings for more sweets, too.

Stress can make you fat.  Stress releases a hormone called cortisol that will make you accumulate fat, particularly around the belly.  This is the kind of fat that makes people shaped like apples instead of pears.  Not only is fat around your middle unattractive, it is very hard to lose belly fat or love handles, and actually puts you at risk for certain illnesses.

So try to keep your morning routine as calm as possible.  Don’t read the paper or watch the news. No need to take on everything bad that happened in the entire world before you start your day.

Should you exercise in the morning?  If you are a morning person and have the time, yes.  But morning exercise being by far the best is largely a myth.  There are minor advantages in exercising early in the day.  But the most important thing is to exercise whenever you can do it regularly and do it with intensity.  Better to exercise 5 evenings a week, than 2 mornings.  The great thing about doing your routine in the morning, is it’s done.  You don’t have to wonder if you’ll have time to fit it in or whether life will get in the way.

So why not try eating a protein-rich breakfast, replacing the bad morning drinks, and reducing morning stress and see what happens?  You may find you start lose weight and start to get rid of belly fat or love handles by just making these changes to your daily routine.

Author: Deane Alban, SlimFit101.com

Learn more about how to lose your love handles.

6 Pack Abs – The Latest Craze Or Critical For Your Health?

Lately, it seems that having a flat toned stomach and “six pack” abs is the new physical standard of attractiveness and fitness we have to match up to. Is it necessary to lose belly fat for your health or is this just a fad? Is it any worse than having fat in other parts of the body?

Clearly having a fat mid section is not attractive. No one likes love handles or a fat belly except on Santa Claus.

We all have ab muscles. Those are the the ones responsible for that “6 pack abs” look. But most people’s abs are covered with layers of fat. And excess abdominal fat IS dangerous.

While it’s unhealthy to be overweight, carrying excess abdominal fat is particularly dangerous to your health.

There are two types of fat that you have in your abdominal area. Subcutaneous fat lies directly beneath the skin and lies over the abdominal muscles. Visceral fat lies beneath your ab muscles and surrounding your organs.

Both types of fat in the abdominal area can increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, cancer, and inflammation within the body that can lead to heart disease. Visceral fat is particularly dangerous because it stimulates more inflammation.

This is a hot topic and there is a lot of misinformation out there about losing belly fat. First of all, there is no quick fix. You can’t spot reduce the fat away. You can’t remove it with crunches or sit ups. Gimmicky ab rockers, rollers, or ab belts won’t work either. You can’t take a pill that will magically melt fat off of you. (Sorry to all the folks that have been ripped off buying acai. It is a powerful antioxidant but it won’t melt fat off your belly.)

The only answer is to lose your abdominal fat permanently is to combine a sound nutrition program with a total body fitness program. Doing so will boost your metabolism and increase your fat burning hormone levels. The right diet and exercise program combined will get you much better results than doing just one.

The results of one study were fascinating. Thousands of participants were divided into 2 groups: a “diet alone group” and a “diet and exercise” group. The “diet and exercise” group lost significantly more dangerous stomach fat.

Next, you need to know that the type of exercise you do is all important. Cardio routines, such as walking or running on a treadmill, or riding an exercise bike are not effective at reducing belly fat. Neither are ab specific exercises such as crunches or sit ups.

The best types of exercises to lose belly fat are resistance training and interval training. Try adding these to your exercise regime and you should notice you start to lose belly fat soon.

Author: Deane Alban, SlimFit101.com

Learn more about how to lose belly fat here.

The 4 Surprising Ways TV Is Making You Fat

We all know that spending too much time watching TV is dangerous to our waistlines. It’s time spent sitting, not exactly a calorie burning, metabolism boosting activity.  But did you know there are 4 insidious ways watching TV can sabotage your weight loss efforts?

1.  Mindless Snacking

What else do you often do when watching TV?  If you keep your hands busy knitting, great, but most of us snack, too.  When it’s dark and you are automatically moving your hand from a chip bag into your mouth, it is very easy to lose track of how much you’ve eaten. When snacking in front of the TV, transfer a small portion into a separate bowl. Leave the bag of chips in the cupboard.  Try trading your soda, diet or regular, for some iced tea or sparkling water with or just a splash or natural fruit juice.

2.  Ineffective Exercise

You might decide to exercise while watching TV.  While you can try exercising when you are watching TV, this usually means being on a treadmill or exercise bike.  We’ve all heard this type of boring cardio recommended.  But it turns out that this type of “steady pace” cardio work may not be all it’s cracked up to be.

Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This means short bursts of exertion followed by short periods of recovery called “interval training”.  Some of the potential benefits of this short burst type of exercises compared to steady state exercise include improved cardiovascular health and reduced joint wear and tear.

You should also be doing strength training, especially if you want to lose your belly fat.  I’ve heard it said that if you can pay attention to the TV while strength training you probably aren’t working hard enough to actually do you any good or see any results.

3.  Resisting Temptation

Besides mindless eating and reducing the effectiveness of your exercise program, there is the continual bombardment of ads on TV for foods that can help make you fat.  The sponsors of your favorite programs spend multi-millions of dollars on advertising and market research to be sure those ads work.   You may think you are immune to being influenced by them, but you probably aren’t.

The average person watches thousands of commercials for junk food each year.  And watches thousands more for “health” foods that aren’t really healthy at all.  Unhealthy “health foods” are often labeled low fat, sugar free, no added sugar, or diet.  Low fat is code for high sugar.  No sugar is code for artificial sweetener.  You get the picture.

4.  Bad News!

One last way TV can make you fat depends on what kind of shows you watch.   If you love old sitcom reruns that have you rolling on the floor with laughter, go for it!  However, if you mainly watch the news or talk shows and find they add to your feelings of hopelessness, unease about the economy, or make you angry, you are creating additional stress for yourself.  Stress releases cortisol, a hormone that will make you accumulate fat, particularly around the belly.  This is the kind of fat that makes people shaped like apples instead of pears.  It’s hard to lose belly fat.  It’s unattractive and dangerous to your health.

So why not try cutting down on TV and see what happens.  You may find you start to lose weight and  get rid of belly fat or love handles by just making this change to your daily routine.

Author: Deane Alban, SlimFit101.com

Learn more about how to get rid of your love handles.

The “All Natural” Food That Makes It Hard To Lose Belly Fat

There is one common “all natural” food that is hidden in just about everything you eat.  And unless you know about this food and eliminate it from your diet, it will make it almost impossible for you to lose  that weight that accumulates around the middle as belly fat or love handles.

That food is High Fructose Corn Syrup, also know as HFCS.

You’ve probably seen the “Sweet Surprise” ads saying corn syrup is wonderful, all natural and doesn’t cause weight gain.  What those ads don’t tell you is that when you consume high fructose corn syrup, your body doesn’t register that you’ve eaten anything, so it doesn’t allay your hunger at all – it actually makes you hungrier.  How does it do that?

HFCS actually inhibits secretion of two hormones called leptin, which is a fat burning hormone,  and gherin, which tells your body that you have eaten and you are full.  So it encourages your body to store fat and it makes you hungry!

And it’s not natural at all.  High fructose corn syrup is created by chemically bonding molecules of fructose and glucose together.  Caustic soda and hydrochloric acid are only two of the chemicals used to produce HFCS.  The production process leaves traces of mercury in HFCS.

Sadly, HFCS is hidden in virtually all processed foods.  It might not be too surprising to see it is used in foods that are sweet such as snacks, cookies, pastries, fruit juice drinks, and sodas.  But it’s in foods you wouldn’t expect – bread, lunch meat, condiments, diet products, just about everything.

When I decided to cut HFCS out of my diet,  not only did I lose weight.  I specifically lost a lot of belly fat.  Belly fat that I’d been trying to lose for years!  I also found I wasn’t hungry all the time like I used to be.  I experienced what some experts say – that eating high fructose corn syrup makes you hungrier.

If high fructose corn syrup is so bad for us, why is it in everything we eat?  The main reason is that it is inexpensive.  Not only is it cheap to produce but corn farmers receive government subsidies encouraging them to grow corn for its production.

There have been studies showing that the time Americans really started getting fat correlated with the time that high fructose corn syrup was introduced, in the late 1970’s.

As a small aside, did you know there is a black market for Coke made in Mexico?  That’s right, Coke as in Coca Cola.  They still sweeten it with sugar there, so some people from the states bring it back from Mexico so they can drink “the real thing”.

So why not try eliminating high fructose corn syrup from your diet and see what happens.  You may find you start lose weight and start to get rid of belly fat or love handles by just making this change to your diet.

Author: Deane Alban, SlimFit101.com

Learn more about how to lose belly fat quickly here.

The Two Diet Foods That Are Making You Fat

If you want to lose weight, and especially lose troublesome belly fat or love handles, you need to know about the two “diet” foods that may be making you fatter.

People drink diet soda believing it is less “fattening” than regular soda.  While it does have fewer calories, the artificial sweeteners in diet soda have been shown to stimulate your appetite, increase your craving for sweets, and increase your fat storage hormone levels.  Yikes!  So diet drinks actually make you eat more calories in the long run and have your body storing those calories as fat.

Studies have found that there is a direct correlation between drinking diet soda and obesity.  Ironically, overweight people believe they are overweight SO they should drink diet soda.  But the truth is that they are overweight, at least partially, BECAUSE they drink diet soda.

According to one study, you have a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink you drink each day.  So drink 6 cans a day, and your chances of being overweight increases 246%!

Drinking sweet drinks all day contributes to what I call “chaotic eating” and a higher consumption of junk food calories.  Ever notice when you drink something sweet, it makes you want to eat a salty snack like potato chips?  Conversely, when you eat salty snacks it makes you want to drink something sweet?  Why do you think they give you free peanuts or pretzels at happy hour?  To make you buy more drinks!  This is your body’s way of keeping your fluid and salt intake in balance.

Do you eat snack bars, energy bars, or meal replacement bars?  Check the label.  Almost all of them have high fructose corn syrup (HFCS) as one of the first ingredients. When you consume HFCS, your body doesn’t register that you’ve eaten anything, so it doesn’t allay your hunger at all – it actually makes you hungrier.  HFCS does this by inhibiting secretion of two important hormones.  The first is leptin, which tells your body to burn fat, not to store it, and gherin, which tells your body that you have eaten and you are full.

I used to snack on these types of bars frequently.  When I learned about how bad high fructose corn syrup was I gave them up.  (It wasn’t easy – I think I was addicted to them!)  But interestingly, not only did I start losing weight as soon as I gave them up, I was able to lose belly fat – fat that I’d been trying to lose for years with diet and exercise.   But the most amazing thing I noticed is that I wasn’t hungry all the time like I used to be and didn’t crave sweets as much. My experience was just what the experts said – eating high fructose corn syrup makes you hungry.

In case you are considering replacing diet soda with regular soda, bear in mind that soda is sweetened with high fructose corn syrup so will also have the negative effects of stimulating your appetite, increasing your craving for sweets, and increasing your fat storage hormone levels, too.

So why not try eliminating soda and “bars” from your diet and see what happens.  You may find you start lose weight and start to get rid of belly fat or love handles by just making these two changes to your diet.

Author: Deane Alban, SlimFit101.com

Learn more about how to get rid of belly fat here.

The Easiest Way To Lose Weight And Keep It Off – Guaranteed

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