DO IT: Assume a pushup position with your hands below your shoulders and your body forming a straight line from your head to your heels. This is the starting position. Lifting your right foot off of the floor, drive your right knee towards your chest. Tap the floor with your right foot and then return to the starting position. Alternate legs with each repetition.

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Another win for your morning cup of joe: Caffeinated coffee keeps things moving through the digestive tract. Since staying regular is key to a tighter-looking tummy, drinking about 8 to 16 ounces of java at the same time every day can help you stay on schedule. Remember: Sugary drinks can lead to weight gain, so skip fancy flavorings and synthetic sweeteners containing sugar alcohols, which can cause bloating.
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If you want to support your weight loss efforts, you have to drink sufficient water. It serves so many key functions towards your efforts to shed the unwanted kilos. Water is critical to ensuring that your brain and your body function optimally. Being dehydrated will downregulate every cellular process in your body. Not getting enough water can also impact muscle protein synthesis and even 3 per cent dehydration can hit your strength and power output when training in the gym. https://www.youtube.com/watch?v=FvF7zYOEfoo
To lose fat and keep it off requires an approach that is both effective and easy to maintain. For most, a wide variety of foods in the right quantities and at the right times is best. If we eat too much - the standard "three square meals" a day - we run the risk of putting on weight due to the sluggish metabolism this encourages combined with the surplus of calories that will require burning at any one time. Eat too little and we again encourage a slow metabolic rate due to muscle loss while discouraging the thermogenic effect (when foods themselves increase the metabolism) that foods, in sufficient quantities, will create.

2. Plan Ahead. You know that feeling where you are ravenous and will eat just about anything in sight in order to make your stomach stop growling? Make sure you are consuming an adequate amount of protein and vegetables throughout the day by incorporating them in every snack and every meal. This will keep your blood sugar balanced and avoid the urge for your mid afternoon sweet treat. Pack snacks, plan ahead, and focus on giving your body nutrients/energy opposed to the first thing you see in a deli.
Sitting around can make you flabby. No surprise there, but despite what you may think, the culprit is not just a lack of exercise. In fact, the physical act of sitting or lying down may actually speed up your body's production of fat. When we lounge on a sofa or in a chair, we exert forces on our cells that cause them to become stretched out and to generate flab, researchers say. Glued to your desk every day for eight hours or more? You need to take action, says Richard Atkinson, MD, a clinical professor of pathology at Virginia Commonwealth University. Get up and walk around for five minutes at least once an hour. Take a stroll around the office. Go talk to a coworker rather than sending her an e-mail. Pace back and forth while talking on the phone. "Just standing — even if you're not moving — uses significantly more muscles than sitting down," Dr. Atkinson says. At home, when you're watching TV, get up and jog in place or do jumping jacks during commercials. These short bursts of exercise can help you burn 148 calories an hour and keep your cells slim, not flabby.
It is best to achieve one's dietary requirements somewhere in the middle and, once again, bodybuilders have led the way in this regard. To gain muscle and lose fat requires a steady stream of nutrients to feed our cells and fuel our workouts. Bodybuilders - dating back to the 40s and 50s - have noted that when consuming four to five (sometimes up to seven) smaller meals per day they are better able to remain lean and muscular.
Calories are not the only significant factor determining rates of fat loss. Starving to lose body fat is not the answer; you must fuel your human engine with quality food sources and combinations at the right time. Calories are secondary to food choices. Eat 2,000 calories of lucky charms and 2,000 calories of high quality protein, healthy fats and fibrous green vegetables. See what happens, not the same after all.
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber. https://www.youtube.com/watch?v=rY7XCPpyrvM
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber. https://www.youtube.com/watch?v=rY7XCPpyrvM
"Protein is great for fat loss. It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack. Good sources include chicken breast, tuna, eggs, milk and chickpeas. And if you’re finding it difficult to avoid snacks that are high in carbohydrates, try substituting them for protein shakes or bars. Remember also to opt for the lean sources of protein because some sources can be high in saturated fat."

First a little background so you understand the value of the list below. We mention blood sugar and insulin several times as both are key components in the fat loss equation. Blood Sugar levels are affected by food choices, combinations and timing. Certain food items will spike blood sugar which causes insulin to rise. While insulin is not always bad; in the case of losing fat it must be kept under control as it is the most potent fat storing hormone the body produces.
New Delhi: Are you experiencing a weight loss plateau? Do you feel that your scale is not budging despite hitting the gym for hours? Fret not, there will be always a reason why you’re not able to lose belly fat and shed those extra pounds you have packed on. It’s a fact that healthy weight loss is a gradual process, but making positive lifestyle and behaviour changes can help you yield fast results, perhaps, in as less as 10 days.
Calories play a vital role in how much weight you will be able to lose in 10 days. Calories are the fuel for your body and to lose weight, you have to eat fewer calories than you burn off through daily activity and exercise. According to ProHealth, one pound of fat is equal to 3,500 calories. This means you will need to reduce your diet by 500 or so calories a day to shed a single pound in a week. This means you can lose about one to three pounds in 10 days. https://www.youtube.com/watch?v=ZBR6METqbcQ
Figure out your workout schedule. If you were looking to change your lifestyle for the rest of ever, setting a workout schedule would be a little ridiculous. But since we're only talking the next week and a half, let's do it. This way you'll be forced to look at your next week, pick times, and stick to them. Because you know you have the time and availability!Aim for a workout almost every day. An hour is good, but 30 minutes will do. If you have to break it up, no problem! And if you "don't have time," make some. There is always room for health.
Break out the lemon wedges: Regular fish eaters tend to have lower levels of the hormone leptin — good because high levels of leptin have been linked to low metabolism and obesity, says Louis Aronne, M.D., an obesity specialist at the New York Presbyterian Weill Cornell Medical Center. Try to consume three to four servings of a fatty fish, such as salmon, tuna or mackerel, each week.
I do advocate periodic cheat meals, but never for the first meal of the day. Research proves that breakfast is the most important meal of the day when it comes to setting the pace for blood sugar levels. I want my clients to satisfy cravings, but at the same time I want to minimize the damage and prevent body fat accumulation. Take Alpha Omega before and after any cheat meal and you will keep blood sugar levels under control which will minimize body fat accumulation. It is not a fat blocker as that concept is a scam, but the concept is somewhat similar.
3. Small frequent meals- It is important to not let yourself get hungry.  In order to keep your energy up and your metabolism going you need to eat about every 4 hours.  When your body goes too long without food it starts to protect itself by storing calories and fat when you do finally eat.  Not letting yourself get too hungry will also prevent you from eating too much during meals.  Keep with 5-6 small meals throughout the day.

The meals shown here are "templates" that you can vary any number of ways to please your tastebuds and avoid eating the same old thing every day. Follow them and you'll get between 2,400 and 2,800 calories per day. That should provide plenty of calories for all but the most severely obese, while allowing most guys to lose fat around their middles at a steady pace. (Don't worry about hitting the numbers on the nose every time. If you exceed your fat quota during lunch, for instance, just cut back a little during dinner.)


Pace around your office while talking on the phone or run into the bank to cash your check instead of using the drive-thru. When researchers at the Mayo Clinic fed a group of volunteers an extra 1,000 calories a day over the course of eight weeks, they found sedentary individuals gained eight times more weight than those who fidgeted a lot during the day.

Resistance training clearly plays a role in fat loss, but you're better off ditching the straight-sets approach. One aspect of training that many competitors change when cutting is how they arrange their workouts. "I find incorporating circuits, dropsets, and supersets really does the trick for me," says Canadian Nick Opydo. "Keeping your heart rate high and taking shorter breaks is essential when trying to shed fat."


This is especially important if you’re reducing your carb intake, as fat is your body’s alternative energy source. However, the benefits of fats extend far beyond that. Fat adds texture and flavour to your diet apart from supporting critical biological functions like storing vitamins and manufacturing hormones. We advise our clients at to avoid trans fats which are ‘man made’ and associated with a number of health complications. Instead, you should base your diet around getting a balance of the different types of fats:
It has to do with your hormones leptin and ghrelin.[4] Your levels get all sort of messed up and it leads to them telling your body you're hungry when you're really just tired. And to top it off, when you're sleepy, you load up on sugar, grab take out for dinner because you're tired, and skip the gym for the same reason. That's three strikes right there.
A 2014 Harvard study found that men who did twenty minutes of daily weight training had less of an increase in age-related abdominal fat compared with men who spent the same amount of time doing aerobic activities, and other studies have shown similar levels of success when guys hit the gym to cut down on fat. The implication: Guys can cut belly fat most efficiently with weight training.

A diet that’s low in fat and carbohydrates can improve artery function, according to a 2012 study by Johns Hopkins researchers. After six months, those on the low-carb diet had lost more weight, and at a faster pace. But in both groups, when weight was lost—and especially when belly fat shrank—the arteries were able to expand better, allowing blood to travel more freely. The study shows that you don’t have to cut out all dietary fat to shrink belly fat. For heart health, simply losing weight and exercising seems to be key. 


Stop treating your kitchen like an all-night diner and you’ll stop seeing those unwanted pounds piling onto your frame, too. The results of a study published in Cell Metabolism found that mice who only had access to food during an eight-hour period stayed slim over the course of the study, while those who ate the same number of calories over a 16-hour period gained significantly more weight, particularly around their middle. When you’re finished with dinner at night, shut the fridge and don’t look back until morning — your belly will thank you. When you do head back to the kitchen in the A.M., make sure the 40 Things Healthy Cooks Always Have in Their Kitchen are there waiting for you.
Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving. Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices. Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.
Watching that extra junk around your trunk turn your body into a full-blown Buddha belly puts you at an increased risk for heart disease, diabetes, and early death. Luckily, losing the weight doesn’t have to take forever; with these 22 belly fat-fighting tips, you can shave two inches off your waistline in as little as two weeks. Think your age will stand in the way of your weight loss? The 20 Ways to Lose Your Belly When You’re Older will help folks of any age get on track to their best body ever.
In addition, eat healthy foods throughout the day to keep your glucose, which fuels your body, at a high level so that you feel energized and satisfied. You'll also be better able to resist cravings when you snack on nutritious choices like fruits and vegetables, low-fat yogurt, and whole-grain bread topped with a little peanut butter, according to a recent study that showed that eating consistently helps us control our impulses. https://www.youtube.com/watch?v=2t7GE9i2gLc
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