How to Lose Belly Fat

There are a lot of gimmicks and commercials flying 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.

1. Understand the risks associated with belly fat. Belly fat is linked 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).[1] The fact that they're located right next to and in between organs in your abdominal cavity doesn't help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.[2]

2. Wrap a tape measure around your waist at the level of your navel. If you're a person of healthy weight, a measurement of more than 35 inches (women) and 40 inches (men) is considered to be unhealthy.[1][3][2]

3. Exercise for weight loss. Aerobic exercise 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 exercise, regardless of your body shape.[3][1] 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 going to change that. Aerobic exercise is key.[3]

* An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.[4]

4. Change your diet. Unless you restrict your calorie intake, you're not going to lose belly fat. There's no "magic bullet" that will target belly fat. There are some tactics that have might help do away with belly fat faster, but only when you've already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn't going to help 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 ate all whole grains (in addition to five 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 changes the glucose and insulin response in your body, which hastens 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).[3]
* Studies suggests that a diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) can prevent the accumulation of both types of belly fat.[5] Some experts argue, though, that it's not that these fats specifically target abdominal fat in any way; it's that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.[3]
* Trans fats (in margarine, crackers, cookies--anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.[4]
* Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol.[4]


Tips

* The way your body distributes fat is largely beyond your control (heredity, menopause). What is within your control is your level of body fat overall--if you keep that low, it won't really matter where the fat goes, because there won't be much fat to deposit in the first place.
* Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes--less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same![1] Nonetheless, the above steps will help to do away with belly fat.

Remember, all of these tips can help you achieve the results you desire but everybody needs some type of aid. If you have little or no willpower and have problems controlling your appetite and have strong sugar cravings, this product works great, Phentramine HCL. If you are weak and need an aid, Phentramine HCL is your answer. Give it a try, you'll love it.


Main Source: http://www.wikihow.com/Lose-Belly-Fat
Sources:
1. ↑ 1.0 1.1 1.2 1.3 http://www.mayoclinic.com/health/belly-fat/WO00128
2. ↑ 2.0 2.1 http://www.npr.org/templates/story/story.php?storyId=96922213
3. ↑ 3.0 3.1 3.2 3.3 3.4 http://www.webmd.com/diet/features/the-truth-about-belly-fat
4. ↑ 4.0 4.1 4.2 http://www.newsweek.com/id/168129/page/2
5. ↑ http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100185417

5 SIMPLE STEPS FOR NEW YEARS WEIGHT LOSS

1. Don't drink Calories

Sweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages.

2. Snack Sensibly

Instead of regarding snacks as a treat in order to lose weight, regard them as a filler. Plan your snacks to fill the nutritional gap other meals may miss. For instance, if you do not eat enough calcium-rich foods at your three big meals, have a low-fat yogurt as snacks. If you do not eat enough whole grains, have a small whole-wheat sandwich. The key in your fight to lose weight is to plan your snacks ahead instead of letting your vending machine limit your choices. Good snack options include low-fat dairy, fruit, nuts, light popcorn and baked goods made with whole grains. In addition, don't snack just because everyone else in your office is or when you have nothing to do in front of the TV; snack only when you are hungry.

3. Fill your plate with Vegetables

Vegetables, especially the bright colored and dark green leafy ones, are loaded with vitamins and antioxidants and will help you lose weight. They are also high in fiber and hence very filling. In addition, they are low in calories - good to help lose weight and trim your waistline. When you fill up your stomach with veggies, you will less likely feel the urge to binge on meats and other desserts later on.

4. Eat Breakfast

People often skip breakfast. Some skip it because they are often too rushed in the morning and have little time to prepare. Some people skip it as a measure to maintain or lose weight. Studies have shown that people who eat breakfast regularly actually are more easily able to control their weight than those who skip breakfast. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently throughout the course of the day.

5. Stop when you are full

Do you continue to pour gasoline in your car even though it is full? If not, why do so to your own body? Our body is capable of sending satiety signal, so stop eating when you are full. Don't overeat for the sake of finishing the plate. If you feel guilty about wasting foods, simply doggie-bag it and save it for later.

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Calorie Cycling

If you have tried every weight loss product on the market with little or no success and are beginning to get discouraged, hope may be out there. Losing weight is a constant struggle for people around the world. Not only can dieting be a struggle, but it can also be frustrating, aggravating, and down right disappointing. If you are at your wits end and are ready to throw in the towel, the latest buzz in the realm of weight loss may finally provide you with your desired results.

The latest in dieting techniques is called Calorie Cycling or Calorie Shifting. Rather than spending day after day trying to maintain a low calorie, low carbohydrate diet to boost your metabolism, with calorie cycling, you try to trick or fool your metabolism so it does not realize you are on a diet. When you consume small amounts of calories on a daily basis, your metabolism compensates and adjusts. When the body thinks you are starving it, it will protect itself. If your metabolism knows what to expect and adjusts, the weight loss stops. By calorie cycling, you consume different amounts of calories daily and even at every meal. This will keep your body’s metabolism guessing and unable to adjust. Since your metabolism is unable to adjust, your metabolism will stay high and the calories will continue to burn away.

Nearly 95% of most diets fail or top off when your body’s metabolism adjusts to the low caloric intake. You start off loosing weight until your metabolism gets used to your dieting technique then you weight evens out. You no longer continue to drop the pounds on a consistent basis. By constantly changing your caloric intake, your metabolism will never know what to expect. Even though you need to maintain a calorie consistent diet, a high metabolism will burn the calories at a faster rate.

To give you an example of how calorie cycling works we will look at an average caloric intake being 2000 calories per day. When utilizing the calorie cycling method to loose weight, one day you may have a calorie intake of 1200 and the next a calorie intake of 2000. By drastically changing your calorie intake day by day, you metabolism can not adjust. This keeps your metabolism working over time and the weight will continue to fall off.

When you go on a calorie cycling diet, you do not get bored with having to eat the same foods every day. Since you are constantly changing your calorie intake, you also change the foods you eat. You do not have to stick with one certain food group, or stay complete away from any specific food type.

Sticking to a calorie cycling diet is very easy. You do not have to worry about cravings because you can always work a small amount of your favorite, high calorie foods into your calorie cycle. You also do not have to starve yourself. You can not eat a ton of junk food, of course, but you can eat a variety of foods. You create a menu based on the foods you like including carbs, proteins, fruits and vegetables. Eat a variety of different foods on a shifting caloric basis.

When done correctly, calorie cycling can lead to rapid and continuous weight loss. This will be the easiest diet you have ever been on and you won’t ever have to worry about being hungry. This may be the first diet that you enjoy going on. The results can be amazing when done correctly. Not only will you be able to loose the weight, but you will be able to keep it off with calorie cycling.

Remember, calorie cycling can be very effective but sometimes everybody needs some kind of aid in their dieting plan. Taking in less calories is the only way to lose weight. We have a wonderful product that helps you control your appetite and sugar cravings which helps reduce your caloric intake. Click here to order your 'aid' -
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Diet Plan

Many people try diet after diet with little or no success. For a few months, many people will diligently stick to the diet plan and actually lose weight. However, when dieting becomes too difficult or the results are not as expected, the weight seems to pile back on. Sometimes even more weight is gained in the process!

It is a widely known fact that nearly 95% of all diets fail. With this being said, it is important to figure out a way to lose weight successfully that works for you. If you sincerely want to lose weight, whether it is ten pounds or fifty pounds, a diet plan is vital to your success.

The first step in successfully dropping weight is to ask yourself two questions. Do you REALLY want to lose weight? Are you REALLY dedicated to losing the weight? It is one thing to know you need to lose weight yet that is completely different than having the desire to lose weight. You may even have been told you need to lose weight for health reasons. However, a doctor's opinion is not your own. You will not be able to take off the excess weight if you are not truly committed to giving it your all. No one ever said losing weight was easy. It takes determination, dedication and will power. There is no quick-fix to taking off and keeping off those extra pounds.

The next step is to analyze your daily routine. Sit down and make a list of what and when you eat during the day. Try to make a list that spans throughout an entire week if possible. Looking at your daily food intake on paper makes it easier for you to decide when troubled times are or when you eat the most. For instance, if you eat a lot of high calorie food in the afternoon, you need to be able to substitute an activity for when you would otherwise be eating.

Not only do you need to substitute food for activity, it needs to be something you enjoy or have fun doing, so you do not revert to eating those excess calories. Perhaps call in the aid of a friend or family member. This is a great time to incorporate exercise into your daily routine. Successful weight loss cannot be achieved by diet along. Exercise is important also. Some ideas include walking, an exercise video, a low impact aerobics class, a yoga class or your own unique exercise routine. Any of these ideas can be done alone or with a friend.

The next step is changing what you eat and the way you eat it. Just because you are on a diet does not mean you need to starve. A large amount of diets fail because people try to starve themselves. A good way to keep from being hungry is to eat smaller, healthier meals more frequently. For example, try eating six small meals rather than three large meals. Avoid eating a large amount of food right before going to bed. Your largest meal should be in the morning so you have all day to work it off. Healthy snacks such as apples, celery, oranges, rice cakes or strawberries can be eaten as small snacks when you are hungry.

Another idea is to eat a large variety of different foods so you never get tired of any specific taste. Don’t eat salads every day until you think you may turn into a rabbit. Have a salad one day, apples and raisins the next and broccoli and cauliflower the third day. Always eat a variety of foods so you do not get bored with your diet. This also keeps your body from adjusting to the same thing all the time.

Take your body measurements as well. Since the weight of fat and muscle differs, it is just as important to take your body measurements as it is to know your weight. Measure your waist line, bust line, arms and thighs. This will give you a more accurate idea of how your diet is going. You may not notice immediate weight loss, but you may notice the inches shrinking.

Finally, throw away the bathroom scale. If you check your weight every day, you are going to get discouraged. A good standard for checking weight and measurements is once a week. Keep a weekly chart of your progress. Set small weight goals and work towards them.

Remember, just because you are on a diet does not mean you are dead. Treat yourself now and then to something you really like such as cake or candy. A person is only human and if you do not allow yourself to indulge once in awhile you may become discouraged. Keep a positive attitude and be consistent. You may find diet and exercise to be lifestyle changes that truly can work for you!

Remember, all of these tips can help you achieve the results you desire but everybody needs some type of aid. If you have little or no willpower and have problems controlling your appetite and have strong sugar cravings, this product works great, Phentramine. If you are weak and need an aid, Phentramine is your answer. Give it a try, you'll love it.

Phentermine Information

Phentermine Side Effects

Blurred vision, breathing difficulties, chest pain, depression, diarrhea, drowsiness, dizziness, fainting, headaches, change in libido, nausea, swelling in lower legs....sound familiar? THEN STOP TAKING PHENTERMINE!
Phentermine is used as a short-term supplement to diet and exercise in the treatment of obesity. Phentermine may also be used for purposes other than those listed in this medication guide. Tolerance to the appetite suppressant effects usually develops within a few weeks, at which time the drug will become ineffective and use should be discontinued. Caution should be used, as phentermine has been indicated in the development of primary pulmonary hypertension, a rare, fatal disease of the lungs, as well as valvular heart disease.

Phentermine Side Effects Listed

The following major side effects may occur: (if you experience any of the following serious side effects, stop taking phentermine and seek emergency medical attention)


• Allergic reaction (difficulty breathing; closing of your throat; swelling of your lips, tongue, or face; or hives)
• Irregular heartbeat or very high blood pressure (severe headache, blurred vision);
• Hallucinations, abnormal behavior, or confusion;


Other, less serious side effects may be more likely to occur: (continue to take phentermine and talk to your doctor if you experience)


• Restlessness or tremor
• Nervousness or anxiety
• Headache or dizziness
• Insomnia
• Dry mouth or an unpleasant taste in your mouth
• Diarrhea or constipation
• Impotence or changes in your sex drive

Phentermine is habit forming. You can become physically and psychologically dependent on this medication, and withdrawal effects may occur if you stop taking it suddenly after several weeks of continuous use. Talk to your doctor about stopping this medication gradually.
Side effects other than those listed here may also occur. Talk to your doctor about any side effect that seems unusual or that is especially bothersome.
Cardiovascular: Palpitation, tachycardia, elevation of blood pressure


What is Phentermine?


Phentermine is a sympathomimetic amine, which is similar to an amphetamine. It is also known as an "anorectic" or "anorexigenic" drug. Phentermine stimulates the central nervous system (nerves and brain), which increases your heart rate and blood pressure and decreases your appetite.


Phentermine is related chemically and pharmacologically to the amphetamines. The use of amphetamines and related drugs may be associated with intense psychological dependence and severe social dysfunction. Discontinued use may result in withdrawal-like symptoms including extreme fatigue and depression. Side effects may also include skin abnormalities, insomnia, irritability, hyperactivity, personality changes, and psychosis.


What is the most important information I should know about phentermine? Use caution when driving, operating machinery, or performing other hazardous activities. Phentermine may cause dizziness, blurred vision, or restlessness, and it may hide the symptoms of extreme tiredness. If you experience these effects, avoid hazardous activities. Phentermine is habit forming. You can become physically and psychologically dependent on this medication, and withdrawal effects may occur if you stop taking it suddenly after several weeks of continuous use. Talk to your doctor about stopping this medication gradually. Do not crush, chew or open any "once-daily" phentermine tablets or capsules.

Swallow them whole.


Is there a safe alternative to Phentermine?


Absolutely. Phentramine and Adaprex suppresses your appetite by their primary ingredient, HOODIA Gordonii. Hoodia does not contain any kind of relationship with amphetamines and does not contain any kind of sympathomimetic amine. Read more about Hoodia used in Phentramine on our Home Page.