How do you stay so slim? How do you get a flat stomach? Are among the largest questions I get asked all the time. Well there are no secrets … the answers are in the diet and regular exercise routines which I will share with you. For those who are looking for a fast way to lose belly fat, keep in mind there is not really a fast way without surgeries or expensive products. Matter of fact, losing belly fat can sometimes be a lengthy process that requires commitment and constant efforts. Although you may not see results right away, but trust that your body is undergoing transformation. In a matter of time, that belly fat will melt away. Let's get started with the tips!
1. Start with the right mindset
Like everything you do if you want to succeed, you have to be in the right mindset. Setting goals to lose belly fat is no different. You have to believe that you can lose the belly fat. You have to envision yourself slim again. Better yet, envision it as though you have already achieved your goals.
2. Set SMART goals
SMART is an acronym that describes the various attributes a goal should have to ensure maximum probability of success. They stand for:
S pecific
M easurable (meaningful, motivational)
A chievable (attainable, action-oriented)
R ealistic (relevant, reasonable, results-oriented)
T imely
Goal setting is very important and setting SMART goals help to boost your chances of success. An example of a SMART goal may be:
Today is January 1, 2013, and I will lose 5 pounds in a month by Feb 1, 2013 … by eating healthy and by following a daily exercise routine in the gym (or at home), so I can be healthy, fit , Be able to fit in my wedding dress, be confident to wear my bikini or go topless while I am on vacation to the Bahamas (Find those hot buttons and keep pressing them!)
3. Create Action Plan & Take Action!
After you have set your goals on how much weight, inches or calories you'd like to lose, create an action plan detailing your diet and workout routines. For those who could afford a gym membership and hire a personal trainer, I recommend taking this route.
Now take ACTION!
The bad news is that that it will take time to lose belly fat and those love handles. The good news is we all know that it's possible and it's attainable you just got to commit to your goals and follow through. Quit giving yourself excuses that you can not do it, it's too hard, or you do not have time. Fact is, if you want it bad enough nothing can stop you from attaining your goals. Also, for those who said they do not have time that's only an excuse. Try watch less television and prioritize your time, you will be surprised how much more you can get done a day.
4. Out with the Junk and in with healthy nutritious foods
Get rid of the junk food!
Junk food contains high sugar content and they are high in saturated fat and calories. They have little (if any) nutrition value and the list goes on because junk food is bad for you. Bottom line, stay away from them if you want to a flat stomach.
Eat healthy -my tips on eating healthy
1 . Start the day with Breakfast
2 . Eat fat.
I know it sounds weird for me to tell you to eat fat when our goal is to lose fat. Well, I mean to eat "good fats" foods that contain monounsaturated and polyunsaturated fats that are good for your heart, cholesterol, and your overall health. Some of these foods include walnuts, salmon, avocados, etc.)
3 . Include foods which burn fat for you in your diet
There are many foods proven to help you to lose weight, foods such as chilli, green tea, berries and whole grain.
4 . Consume fewer calories and fill up with "good carbs" and fiber
"Good carbs" include fruits and vegetables.
Beans – beans of any kind like black beans, pinto beans, chickpeas, and add them to soups, salads and entrees.
Whole grains – try high-fiber cereal, oatmeal, brown rice, whole wheat pasta, sweet potatoes, etc.
5 . Stay hydrated! Drink the daily recommendation of 8-oz glasses of water daily- to get rid the body of harmful toxins!
6 . Consume less alcohol
If you are a heavy drinker, decrease alcohol consumption will help you to lose belly fat.
7 Eat more but in smaller portions
Start scheduling your meals and try to eat around the same time every day. Also, control the portion size of the meal by using small plates, bowls, and cups.
Also, try cooking at home more often.
Cooking your own meals allows you to control both portion size and what goes in to the food. As we all know restaurant and take outs generally contain a lot more sodium, fat and calories than home cooked meals.
3. Exercise routines
1. Exercise in Bursts
Experts say if you are trying to get rid of belly fat and flatten your abs, one of the most effective methods is interval training. Interval training consists of workouts that alternate bursts of intenet activities with lighter or recovery activities.
Here's a great interval exercise routine you could try- Cardio Blaster
How to do it:
• Warm up for 15 minutes.
• Then run, bike or row for 3 minutes at 90 to 95 percent of your maximum heart rate (should feel like 8.5 or 9 on a scale of 1 to 10). Take 3 minutes active recovery (you're still moving, but at an easy pace) and repeat the 3 on / 3 off pattern 3 to 4 more times.
• Finish with a 10-minute cool down.
2. The Plank
To tone the abdominal muscles benefit your belly fat, you can do the plank exercise which forces you to use your abs to hold your body in one position for an extended period of time. There are few variations of the plank exercise. You can easily find the different variations by typing in "plank exercises" on YouTube.
3. Home exercises that lose belly fat- Make them your routines!
Some moves to lose belly fat and the love handles include The plank exercise, crunch exercises (traditional or with the leg raises) and the V twist .
Also a mixture of Ab exercises . You do not need any equipments, you only a mat and some space. And the best part? They really workout your core! Fantastic exercises to lose your belly fat and those love handles!
Another tip: For those of you that have a gym membership, go join the power abs or hardcore abs classes, they totally rock!