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If you want to know how to get rid of your beer belly, you've stumbled upon the right article. Here I shall write the necessary steps to start losing your excess belly fat and having a flat stomach. But just so you'll know, it may take some time for you to complete this process, but if you take the steps I write of here, you will see constant and improving results.
Step #1 - Remove the cause
Before starting to reverse the process which brought about your beer belly, you need to erase the thing which caused it. By this I mean that you have to stop feeding it so that the only place it will have to go is down. If you think I mean that you need to go on a fad diet, or anything, then you've got me all wrong. What I do want you to do is make some simple adjustments to your diet:
Step #2 - Reverse the Process
The second step in your process to lose your beer belly is to get a little more active. Even a small amount of exercise can do wonders. You wouldn't believe the results you may have. Start walking in the evenings, play a sport (even golf or bowling is better than sitting at home), or join a gym. Whatever suits you. You need to do some exercise in order to accelerate the fat burning process. Don't think that sit-ups will do anything to your stomach fat, because they won't. The key to getting rid of it is to lower overall body fat. The best way to do this is through complete strength and cardiovascular workouts. But again, start slow and gradually build up your activity levels.
The best thing to do in order to get rid of your beer belly is to become better educated at fitness and diet issues. Once you know the right things to do, it'll be much easier for you to succeed.
Click here to get free diet and fitness tips and get 2 Free ebooks
To read how you can start to eliminate belly fat fast, visit this webpage:
How to get flat abs.
John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He now enjoys a flat stomach. To discover more about belly fat loss, click here: How To get rid of your beer belly
Ever wondered what a calorie is? The definition of a calorie is "the amount of energy, or heat it takes to raise the temperature of 1 gram of water to1 degree Celsius."
A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.
The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities.
This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.
The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).
Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).
This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn't take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.
The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.
In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity.
The bottom line is to balance your caloric intake with the amount of calories that you are burning, that's the secret to successful dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women "underestimate" their daily calorie consumption by 500 to almost 1000 calories.
You can get a truer picture by keeping a seven-day eating plan of what you typically eat and drink during the day.
At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.
Using a calorie calculator can make counting calories easier - you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet.
Another technique for low calorie eating is to watch your fat intake as this has the most calories.
Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat.
At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories.
Not only do you regain the fat stores just lost, but also you may even gain a bit extra.
"Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don't go over your daily calorie allowance"
Counting calories can also be flexible enough to accommodate most busy lifestyles.
Some food for thought isn't it; health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss.
The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you'll need to go for.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.
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"How do I increase my metabolism?" is a question I hear a lot from people looking to lose weight.
They want to know all about metabolism boosters, metabolism secrets and a diet to increase metabolism.
But does your metabolism really decrease as you age?
Is this lower metabolism something you'll just have to learn to live with?
The bad news is that you metabolism does decrease as you age. The good news is that it's completely preventable.
You see, starting around age 25 to 30, most people lose 5 to 10 pounds of lean muscle every decade.
And lean muscle is metabolically active.
So all you need to do to boost your metabolism or keep it from slowing down is to focus on a workout program that preserves the lean muscle you have or adds a few pounds of lean muscle to give your metabolism a boost.
Let's take a look at the four components of your metabolism.
Your resting metabolic rate makes up most of your daily calorie expenditure and includes everything your body needs to do to survive, such as thinking, repairing tissue and anything else it needs to do.
Your body burns calories when you chew, swallow and digest the food you eat.
these are the calories you burn from physical activity via exercise such as biking, playing tennis, weight training and cardio.
If you want to boost your metabolism you need to focus on these different aspects of metabolism.
Your resting metabolic rate can be increased by adding lean muscle.
Will 5 to 10 pounds of added muscle dramatically increase your resting metabolic rate?
No, but it will increase it and every little bit helps.
In addition, if you add 5 to 10 pounds of muscle, as opposed to lose that much each decade, the difference will be quite dramatic over time.
There's another huge positive metabolism boosting advantage to weight training or high intensity interval training and that's the post-workout metabolism increase.
After an intense weight training session (or high intensity interval training session), your metabolism will stay elevated for up to 39 hours AFTER the workout!
With an intense weight training session you also burn calories during the workout.
You can boost your thermogenesis in a couple of ways.
First, your body burns calories to digest your meals. This increases your metabolism.
Thus, by eating more often you elevate your metabolism more times during the day.
Consider eating 6 small meals a day instead of 2 or 3 big one's.
Another way to boost your metabolism is by increasing your protein intake.
Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology.
One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
One reason for the ability of protein to burn fat could be an increased "thermic" effect.
The thermic effect of the RDA group was elevated 16% after eating.
However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.
This thermic effect of digesting your food peaks approximately one hour after eating.
Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.
In other words, the more often you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.
In addition, by adding more protein to each meal, you also increase your metabolism.
Your body requires more energy (i.e. calories) to process protein than it does carbohydrates.
Your lifestyle will determine how much exercise you need for the metabolism boost you need to start burning fat.
If you sit at a computer all day you're going to need more exercise than someone who does construction work all day.
That's just the way it is.
Here's a sample metabolism boosting exercise program.
Monday - High Intensity Interval Training
Tuesday - Weight Training Session
Wednesday - Active recovery cardio training
Thursday - Weight Training Session
Friday - High Intensity Interval Training
Saturday - Weight Training Session
Sunday - Rest or Active recovery cardio training
Learn more about high intensity interval training at my blog (listed below).
Active recovery cardio is low intensity longer duration cardio that you see most people do in the gym.
You can also do something simple like taking a long walk outside. This type of session should last 45 - 60 minutes.
Put all these pieces together into a cohesive plan and you'll attack a slowing metabolism from all different angles.
You'll not only prevent your metabolism from decreasing as you get older but you'll increase it, leading to greater fat loss, more muscle and a healthier, sexier, more energetic you.
Gregg Gillies is the founder of fitness tips His fitness articles have appeared in Ironman Magazine. He has written two books and is a regular contributor to Body Talk Magazine. Grab a copy of his free ebook Mass Building Tips! at http://www.massbuildingtips.com and check out his blog at http://tnafitness.com
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For all those who have struggled to lose weight and failed: Meet George Stella, the low carb chef. Once weighing in at 465 pounds, George transformed his life with controlled carbohydrate eating. Now he shares his secrets to successful weight loss, proving that the low carb lifestyle doesn't have to be boring.
Visit Lowcarbshow.com to discuss all the ways you can change your life with Low Carb dieting!
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