Over the last decade a virtually endless amount of advice, fad diets and hard-fast rules have been put into place regarding proper carbohydrate consumption. As a result, most average beginners have been left clueless and without any rational guidance on the topic.

I will reveal to you in this two-part article, how to determine which carbohydrates you should include in your belly fat burning diet and how to implement them. I don’t want to confuse you by over complicating things, so this article will be very straightforward and easy to comprehend.

So… what exactly is a carbohydrate?

Simply put… it’s sugar.

Rice. Bread. Fruit. It doesn’t matter what you eat. All carbohydrates are crushed down into their simplest form: glucose.

Glucose’s main function is to provide the strength for your brain and muscles to work properly. Even though all carbohydrates eventually end up the same, when it comes to burning belly fat, how they become the final end product is the most important part.

When you eat foods containing carbohydrates, the body will digest and break them down into glucose, which is then released into the bloodstream to be used as a source of fuel. How rapidly carbohydrates are crushed down into glucose are what differentiate them between one another.

Some carbohydrates raise blood sugar levels rapidly and sharply, while others are crushed down and released at a slow, gradual pace.

As a person looking to lose belly fat and maintain high levels of strength for your workouts, your primary goal when consuming carbohydrates is simple: keep blood sugar levels consistent and balanced.

Why?

It’s all related to insulin, which is a hormone that controls the amount of sugar in the blood stream by moving it into the cells of the body.

When you consume carbohydrates that are crushed down rapidly, the body must release a large amount of insulin in order to compensate. The insulin will remove the sugar from the bloodstream very rapidly, which will then result in lower than normal blood sugar levels.

Low blood sugar levels will result in feelings of tiredness and fatigue, and will also produce hunger pains which can then lead to binge eating.

In addition, high levels of insulin increase the body’s rate of belly fat storage. When insulin is present in large amounts, belly fat cannot be used as an strength source by the body due to a rise in enzymes that prevent belly fat mobilization.

To put it simply…

When you eat carbohydrates like sugar that raise blood sugar levels rapidly, it’s like being on a roller coaster… you’ll suffer from extreme highs and extreme lows. This inhibits your ability to lose belly fat and throws your strength levels, appetite and mood completely out of order.

Because of the above-mentioned facts, the ultimate goal of proper carbohydrate consumption is to stick to meals that keep blood sugar levels balanced. To keep your blood sugar levels balanced, focus on foods that are digested and gradually released into the bloodstream.

By always maintaining steady blood sugar levels, your body will remain in a continual belly fat burning state, your strength levels will remain peaked and your appetite will be kept under control.

We have now established what the goal of proper carbohydrate consumption is, and in Part Two we will discuss which specific sources can help you achieve that goal.

Affectionately referred to as the “spare tire region”, belly fat belongs to that category most are intimately familiar with… The PROBLEM FAT AREAS. You probably know the other members: fat hips, saggy buttocks, love handles, flabby underarms…? Some are more familiar to men and some to woman.

And why are these areas a problem? Because no matter how much dieting you do or weight loss you experience, these areas never seems to disappear!

If you haven’t noticed by now… The fad diets on the market won’t do anything for belly fat or other problem fat areas. There are many people who have lost weight on such diets, but the weight loss is disproportionate. Woman who go on these diets tend to lose weight in the upper body and retain all of the fat around their hips and upper legs. This gives them a “pair shaped” appearance. On the other hand men who partake in such diets tend to lose fat everywhere except the belly region. They develop more of an “apple shaped” body.

The reason that the vast majority of fad diets do nothing for belly fat and other problem fat areas is because they do not address the cause. Your problem fat is merely a symptom that is caused when your body is not getting what it needs. Contrary to popular belief, if you are overweight chances are you are also undernourished. You are getting enough calories but they are mostly empty. An undernourished body that is getting a lot of calories without a lot of nutrition is a perfect environment for creating problem fat.

So the question everyone is dying to have answered…

“How do I get rid of it once and for all?”

Here are three things that you can do that will have a profound impact. Like so many others I also have struggled with problem fat, especially belly fat, and these three steps have worked wonders for me.

1) Change what you eat

You must stay away from processed food. This food is high in the empty calories that are the building blocks of problem fat areas. Eat a diet consisting of primarily plant-based unprocessed food. Plant-based unprocessed food is high in nutrients and low in calories. It is excellent fat burning fuel! Don’t freak out… this does not mean that you have to become a vegetarian. Simply put, the more your diet consists of plant-based unprocessed food, the more nutrients you will get, directly helping your body to burn problem fat areas.

2) Colon Cleansing

It’s amazing just how much toxic waste your body accumulates through the years. This is especially true for those who eat a lot of processed food. The intestinal tract of the vast majority of individuals has lots of stored waste. OK, it is down right clogged up! I realize that this is a touchy subject, so I will spare you the details. Just note… unclogging the colon works wonders when it comes to removing problem fat because it allows your body to absorb more nutrients as well as to eliminate excess fat.

3) Create a Calorie Deficit

This does not mean starving yourself! This means exercising… Push your body a little. Exercise type is not as important as intensity. Have you ever noticed the people who try to walk their way to the body of their dreams? They are still walking… You need to sweat. Exercising with intensity forces your body to dip into your belly fat reserves.

Unfortunately, you won’t be able to directly target your belly to burn fat. However, you can still burn belly fat off. The body has its own system for burning fat. The way to start to burn belly fat off is incorporating the following into your life:

Burn more calories than you are eating.

One of the best ways to burn belly fat off is a reduced calorie diet. Reduced calorie diets are extremely effective in loosing weight and burning fat. The benefit of reduced calorie diet is that you do not have to change the foods that you eat, just eat a little less.

You do not have to starve yourself with a reduced calorie diet. Even though a reduced calorie diet requires that you cut the calories you eat, you should only cut down a little. Cutting calories to a point of starving yourself will not work because the body has a mechanism for keeping fat to survive.

Cutting down on the calories you eat is actually simple to do but it’s not easy. You should do is purchase a calorie counter book or look up common foods online to help you. You’ll see how much calories each food contains.

Exercise Regularly

Exercising complements a reduced calorie diet because you burn calories with exercise. So, the more calories you burn, the more fat you may burn. While exercise is very important, you still need a healthy diet to optimize your body’s fat burning process.

Exercises such as weight training builds muscle. As you build muscle, you burn more calories. Muscles need food to build, therefore you burn calories. Exercise also makes your body to work more efficiently by increasing blood flow.

As you exercise more you get in better shape. You can increase your metabolism which helps you burn belly fat off.

Start Making the Right Food Choices

As I said above you can eat a little less and start to burn belly fat off. However, I would like to discuss the type of calories you eat. If you want to streamline the fat burning process you have to cut out empty calories.

Even if you are burning more calories than you are taking in, you need to start thinking about increasing the quality of your calories. Here are some easy changes you can make to help you burn belly fat off.

If you drink soda, start to gradually cut down or eliminate soda from your diet and start drinking water. Soda contains a lot of processed sugar and can add unwanted calories to your diet. If you drink about 3 to 4 cans a day. That is a possible 450 – 600 calories of unneeded calories per day.

Try to cut processed foods for foods in a natural state. If you enjoy fast food during the work day, try bringing in your lunch. For example, replace the burger and fries with meat and a baked potato. If you use the proper proportions, you are bound to save calories and you will be feeding your body better.

While burning off belly fat is simple it may be challenging. As we discussed it is very hard work since you cannot spot reduce a section of your body. However, with some basic changes and persistence, you’ll be able to trim down your belly.

However, if you are lactose-intolerant, there is still a better solution. You can switch to cultured dairy, such as yogurt, kefir, and hard and soft cheeses. You might be able to lose about 80 percent more belly fat and around 5 to 10 pounds of water weight by consuming cultured dairy products than your regular processed cow’s milk because these products will help you stabilize your digestive system faster. In addition, calcium helps you maintain bone density, lean muscles, and increase your fat loss.

Cultured dairy products, such as yogurt and kefir, have live cultures, which are good bacteria and cause less body bloating because the sugars and protein complexes have been broken down and improve your digestive system. Moreover, protein can boost your metabolism, help you burn more fat, and make you feel satisfied longer avoiding excessive cravings.

You will be consuming good fat to get rid of your bad belly stored fat. Fatty acids are good to help you lose belly fat. For example, cheese and other dairy products contain friendly fat, known as conjugated linoleic acid (CLA), which is a good fat that helps reduce body fat and increase lean muscle mass, and lower your bad cholesterol.

Still not convinced about increasing daily dairy products to lose belly fat? The Journal of Clinical Endocrinology & Metabolism published a study revealing that, “Women who consumed higher intakes of calcium from dairy foods experienced more significant losses in weight and body fat than those women who consumed calcium from nondairy sources.”

Hence, if you are trying to get rid of belly fat reach for low-fat and non fat dairy products as your friendly belly fat burners.

If you still want to know how to get rid of belly fat, other products that can boost your metabolism to burn more belly fat include drinking green tea for weight loss; adding ginger and fennel to your meals because it fights bloating symptoms, eliminate gas, and improve your digestive system; consuming anise seed; and preparing a leek and celery soup to cleanse your metabolism naturally.

Tofu is another great product to help you burn belly fat. A serving size (3 oz) has only 70 calories, 8gr protein, 3.5 gr of fat, and only 2 gr of carb. You can eat it grilled, in salads, soup, shake, BBQ kebabs, use your creativity. Most important, make sure you are consuming your 8 glasses of water dairy to keep your body hydrated and help your body to eliminate wastes and flush toxins.

In a nutshell, these 3 steps will help you lose belly fat faster:

1. Combining your current abs exercise.

2. Adding 30-45 minutes cardio exercises at least 3 times a week.

3. Adjusting your weight loss diet can lead to a successful weight loss program and finally get rid of that belly fat.

Listen, targeted exercises alone are not enough to burn fat, you need to combine cardio exercises to burn general stored fat, especially belly fat and those accumulated in the lower body.

Make sure you are also sleeping enough and not consuming too much alcohol, especially men drinking too much beer and creating that beer belly. While a regular beer (12 oz) has about 143 calories, 16 gr alcohol, a light beer version has about 108 calories and 14 gr alcohol.

However, a glass of red wine (4 oz) has about 90 calories and 14 gr alcohol, while the light white wine version has about 52 calories and 8 gr alcohol. Imagine, the US Department of Health and Human Services, which publishes a guidelines every 5 years, considers “moderate drinking” a daily intake of one drink for women and two for men. Now, no wonder why men usually develop that beer belly if drinking not only one but 3 or more beers in one sitting!

Therefore, make your calculations when drinking alcohol and think about your belly fat. The more extra empty calories you consume, the more you will have to burn, meaning doing more cardio exercises. Besides, try to eliminate regular soft drinks.

A regular soft drink has about 150 empty calories, including 15 teaspoons of sugar, and cause gases and bloated feeling. On the other hand, drinking diet soft drinks might have 0 calories but still they cause gases. If you must have a soft drink, then go for diet ones… but preferably avoid both.

Therefore, you can finally unveil that trimmed abs by eating healthy and applying the above tips. Losing weight should not be a burden experience, but a healthy and happy experience towards your new figure.

Eat every 3 hours healthy food and small portions, especially having protein in the morning and dinner. Believe me, your abs will say, “thank you.” Hey, although I believe there is no standard diet, these simple tips are working for me, and it might work for you too. Give it a try and get ready to wear those tight jeans and show your flat abs.

Certainly, let me hear from your belly fat and weight loss success story. In the meantime, let me get my cup of yogurt to get rid of my belly fat. Cheers to our no more fat belly!

Your Motivated Weight Loss Friend Ready to Help YOU Lose Weight,

Anna O.,

Overweight No More!

Losing weight is as simple as 1, 2, 3. As long as you consume fewer calories than your body is burning on a
day-to-day basis you WILL lose weight. But it is very important to notate that losing weight does not
necessarily mean that you will lose belly fat. These are two entirely different subjects. To make my point I
want you to ask yourself the following questions: “Will I look better if I lost 25 pounds of fat, develop a
flat stomach and also toned my abs?” or “Will I look better if I lost 25 pounds of weight but still had a
flabby midsection and was still slightly embarrassed about the fat on my stomach?”

I am almost certain that you would look better if you lost 25 pounds of fat and toned your stomach. Simply
put losing weight but not burning fat is nasty and unhealthy. It leaves flabby and saggy skin all over your
body. The best way to avoid saggy skin and flabby abs is to burn body fat. Below I laid out 4 easy steps
that you can start doing today to get rid of belly fat.

1. Stop wasting your time doing crunches- Of all the “ab exercises” that you could choose to do, crunches are the ones that will burn the least amount of calories. Sure it feels like your are working hard because you will “fell the burn” but the truth of the matter is there are much better exercises that you could be doing to get rid of belly fat. For example if you do more of a hip-dominant exercise that incorporated your abdominal muscles you will burn significantly more calories as well as flatten your belly faster than doing crunches. One of my top hip-dominant moves is the snatch and press.

2. Cut fried foods- The majority of fried foods are full of empty calories meaning there is no real source of nutrients to justify the gigantic amounts of calories that fried foods tend to contain. Fried foods are known around the world to pack on the pounds around your belly and thighs. Just by cutting these things out of your daily meal plan you will improve your chances of getting rid of your belly fat.

3. Don’t do long slow cardio- It sickens me that I still see health professionals suggesting that doing long slow cardio workouts will help you burn more body fat faster than doing weight training (resistance workouts). I am a believer in doing cardio and I do believe that the long slow cardio serves its purpose in promoting a healthy heart. However I have seen firsthand that doing high intensity cardio intervals will boost your metabolism and allow you to burn more body fat than the long slow boring cardio.

Of all the thousands of fitness programs available online there are only a handful that are worth their weight. Most of them teach you how to lose weight, but only a few of them teach you how to burn belly fat. Most of them do not teach the 3 points that I just made. Now you know the truth and hopefully you will not get fooled by another weight loss book. If you were to buy any book it should be a book that teaches you how to burn belly fat.

Below is a link to my personal favorite book for burning belly fat

If you want to lose weight fast here is the first simple key – burn more calories than you consume on a daily basis! Sounds simple enough doesn’t it? Let’s dig a little deeper into this:

When looking for the best information available on any given subject it makes sense to turn to those who have accomplished what you want to do. The national weight loss registry does exactly that. They are receiving information constantly from their members about what they have done to lose weight and keep it off. To become a member you have to have lost a minimum of 30 pounds and have kept it off for a whole year.

Weight loss for most of the members of the national registry actually far exceeds the minimum requirements. The majority have shed around 70 pounds and kept it off for five years or more. They have done this in varied ways and with the aid of differing products and programs.

One thing you will see from the very beginning is that all these members used some form of exercise to achieve their goals. The method and amount of exercise may change from person to person but the fact remains you must move your body to lose weight. A good rule of thumb is vigorous exercise for a minimum of three days out of every week.

The forms of exercise varied among members but the most used was walking. This was not the only way of course; others used fun sports, weight lifting and cardiovascular machines. It’s interesting to see something as simple as walking be so effective.

Exercise is all about the burn! It doesn’t matter what exercise you do, you just need to get going! Referring back to the above statement more calories burnt than consumed will equal weight loss. Choose a fun activity then get your body moving!

Exercise routines will vary to personal taste, however they should all contain strength, cardio and stretching. The cardio will burn the calories, strength training will increase lean muscle mass and stretching will keep connective tissues soft and pliable.

No one should be the least bit shocked to find that members also reported changes to their diets. You will not sustain any type of weight loss with poor eating habits.

Women on average consumed around 1300 calories per day and men consumed around 1700.

You may be surprised to learn that about 80% of people reported eating breakfast; I guess all the information out there about this being the most important meal is not a fluke!

Eating several small meals everyday is the best advice you can get. It provides a balanced supply of nutrients flowing while stimulating your metabolism. Start with a balanced breakfast every morning.

In addition to these tips, people also reported shrinking their portion sizes, leaving junk food alone and counting their calories everyday.

Not only was sticking to diet and exercise important but members also report that watching their weight carefully influenced their results. The ones who monitored it closely achieved the most success.

This is not to say that they lived on the scale, but most would weigh themselves weekly and kept a record of what they ate and when.

Whether or not to use supplements appears to be a personal choice and not indicative of results. The number who used these to those who did not was somewhat even. Many used diet pills to lose weight faster while many stuck to their diet and exercise regimen alone.

There were also members who tried some of the popular weight loss aids only to put them aside when they did not see much in the way of results. A fact that is not astonishing when you consider all the worthless products available. Others said that some of the proven weight loss supplements they used were quite helpful.

To lose weight you do not have to follow another persons footsteps precisely. Nevertheless, many people want the option of speeding up their weight loss results with diet products.

Weight loss is not rocket science – in fact most of the information you already know! Eat less, burn more calories and stay on target. The problems come when we try to pull this all together.

Seems like the people who dive in head first come out closer to their goals in the end. A strong effort to lose weight fast in the beginning can keep you focused on your goals. You can have the body you always dreamed of! Just set your goals, develop a plan and go after it. You can do it!

There is a lot of information out there regarding the most effective methods to burn belly fat and lose weight. I will condense the ones I believe to be the most effective into these top 5 tips to help burn belly fat. Despite old school thinking they best way to burn belly fat is not to spend hours in the gym performing long, slow boring cardio. I will explain.

1- Increase meal frequency. This shouldnt come as a surprise to anyone, but the adage of 3 squares a day is long gone. A recent study from the American Journal of Clinical Nutrition has showed that eating 5-6 times per day helped enable people to consume fewer calories per day which in turn lowers cholesterol levels as well as post meal insulin levels. Ramp up your meals with lean protein and fiber which are foods that burn belly fat and you will see a change immediately.

2- Use resistance based exercise for interval training. I prefer to use sprints when performing intervals because I have found them to be the quickest way to burn belly fat fast. You can use a bike with heavy resistance (no fast spinning here), bodyweight intervals, weight training intervals etc. You want to use resistance in order to help you maintain muscle mass.

3- When performing strength training workouts, use a wide range of repetitions. In order to achieve results fast and burn off belly fat, you need to keep your body guessing at what is coming next. For instance, one day I may perform circuits of heavy weights and low reps like 4-6. The second day I may perform a cross fit style workout with insane rep ranges, often times in the hundreds. You need to keep promoting muscle growth while trying to remove belly fat

4- Believe it or not, you need to focus on burning carbohydrate during your workouts not fat. How can that be? The title of this article is how to burn belly fat! Allow me to explain. In order to achieve maximum results in your attempt to burn belly fat, you need to continue to burn calories long after your workout is done. This effect is called afterburn When you train your body with heavy resistance and intervals; you are forced to burn carbohydrates in order to fuel the workout. The by product of this technique is the after burn. Your body actually burns more total calories and in turn more belly fat in the hours after your workout.

5-Perform synergistic interval workouts. Everybody wants results fast. Everyone wants to burn belly fat fast. The best way to do this is to do quick circuits, using heavy weights and actually get in and out of the gym in 40 minutes or less. This should inspire you to workout in this fashion 3-5 times a week.

In closing, I hope I have opened your eyes to some new ways to help you burn belly fat. Its not as hard as you think, you just need to change the way you think. Good luck!

The argument about how to get rid of belly fat centers on what works best. On one hand, you have the natural way to lose belly fat. Changes to your diet and additional exercise fall into this category. On the other hand, you have the use of fat-burning pills and dietary supplements to get rid of belly fat.

Getting Rid of Belly Fat With Pills

Could it really be that simple? Take some supplements and go shopping for new form-fitting clothes? Taking pills to get rid of belly fat is a quick and easy choice, and you can also count on a boost to your energy levels. According to the supplement makers, pills beat the natural way to lose belly fat hands down. Some people do see good results using supplements, but you may have to try several different kinds. Different formulas work in different ways depending on the way your body processes them.

Taking supplements certainly requires less effort and discipline than counting calories and working out. Supplements can seem a little high-priced, but a membership at the gym can be pricey too.

In addition to helping you burn fat, supplements also have ingredients that can boost your energy too. You may find yourself being more alert, being more focused and having a more positive mood than normal.

The Downside of Getting Rid of Belly Fat With Pills

When you choose the supplement route to get rid of belly fat, you can’t avoid the possibility of negative side effects. Some people experience irritability, anxiety, trouble sleeping and heart palpitations when taking fat-burning pills. In some cases, people have suffered even more serious side effects. Belly fat can be unhealthy, but you shouldn’t take big risks just to lose it quickly.

When you rely on pills to get rid of belly fat, you might not make the lifestyle changes required for long-term health. Getting rid of belly fat is a good thing, keeping it off is even more important. If you choose the natural way to lose belly fat, then you have a better chance of keeping it off for the long run.

Some people have experienced a loss of muscle mass when relying on pills alone. To get rid of belly fat and keep it off, you need to be building muscle mass instead. Extra muscle will speed up your resting metabolism, making it easier to burn the fat.

The Bottom Line

Medications and supplements may be successful for some, but they are not the best lasting solution. The side effects can affect your health in unexpected and undesirable ways. The best way to get rid of belly fat once and for all is to choose the natural way to lose belly fat.