How To Lose Belly Fat Forever Change The Way You Look

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Finding The Cause Of Obesity

Lose belly fat once and for all depends on the personal commitment to changing lifestyle habits. Easy to follow guide shows step by step instruction for losing weight while improving health.  Each person is an individual with specific dietary and physiological needs.

Over 300,000 deaths occur in the US each year due to obesity and related diseases.  Only second to smoking obesity as a cause of premature death in adults.  Currently, sugar consumption is up 50% of a person’s total daily carbohydrate intake.  According to The World Health organization (WHO), only 10% of a person diet should contain sugar leading to less obesity from diet-related foods.  On hundred years ago the average person ate less ten 10 pounds of sugar in one year. Toady, the average person eats 100 pounds of sugar per year through sugary drinks, snacks resulting in obesity and disease.

Choosing the right diet and fitness plan should always be consulted with you family doctor.  Start by having a full physical examination to rule out health complications that may contribute to weight gain. Diseases such as diabetes,  gland disorders, hormonal imbalance, insulin resistance wrong medications and digestive disorders can all contribute to the frustration of gaining weight.

Obesity is being overweight or having too much body fat that can lead to serious disease if not treated and resolved.  Evaluating the cause of gaining weight should be the first issue to be addressed.  Some individuals gain weight due to inactivity, poor diet choices, physical conditions or intentionally overeating.  Depression often leads many people rushing to the freezer for ice cream or snacks all resulting in too much body fat.

Reasons For Gaining Weight

  • Health Conditions
  • Diabetes
  • Insulin resistance
  • Overeating
  • Insomnia-poor sleep patterns
  • Depression
  • Poor dietary choices
  • Digestive disorders
  • Nutrient deficiencies in vitamins D or mineral deficiencies
  • Injuries
  • Medications
  • Hormonal imbalance

Learning skills that actually change lifestyle habits will change the way you focus on food and fitness.  First identifying the cause of weight gain and then addressing the issue to maximize results to lose belly fat.

Finding the cause of gaining extra pounds can easily be completed with a physical and evaluation to finding the right answer.   Talk to your doctor about losing weight and what kind of diet would be best for you.  Diets range from reduced calorie diet, diets for diabetics, high protein diets and more to choose from.  Your physician can point you in the right direction considering your physical condition.

Ask the doctor important questions about physical fitness activities for losing weight.  Ther are many different ways of getting in shape no matter what your personal level or expertise.  With the doctors, approval starts a daily walking routine 30-60 minutes five to seven days per week.   Start out slowly if you are a beginner and slowly increase the duration of walking until you feel comfortable.  The body will adjust to the fitness routine as becoming more physically fit.

More advanced levels may consider walking uphill to increase the number of calories burned 5 times faster compared to walking on a flat surface.

Other fitness activities can burn fat while building lean muscle while physically exerting yourself.  Find activities you enjoy and can easily implement into a regular routine.  Swimming is a fantastic way to burn fat while doing resistance training and aerobics.  This form of exercise is perfect for anyone at any age due to the low impact it has on joints.  Ask you, doctor, what exercise program is right for you and take one day at a time while adjusting to a new routine.  Check out local gyms or YMCA in your area to find out aquatic physicalities are is available.

sleep

Sleep Deprivation Cause of Obesity

Losing sleep or not getting good quality deep sleep can trigger hormone imbalance resulting in pure weight gain. Sleep deprivation can make it harder to lose weight due to the rise in leptin levels a hormone responsible for feeling full and increases ghrelin which triggers hunger.  Scientists argue that getting enough sleep is the cheapest form of obesity medicine available to all.  Aim for getting 6-8 hours of good restful sleep each night.  Studies show that having a bedtime ritual helps individuals fall asleep and stay asleep for longer periods of time. How to lose belly fat by sleeping?  Follow the tips below for a restful nights sleep.  Wake up feeling refreshed and slimmer over time.

End Sleep Deprivation Tips For Weight Loss

  • Go to bed at the same time each night.
  • Set the alarm to wake up at the same time each day setting natural sleep patterns
  • Eat 25 almonds one hour before bed to stabilize sugar levels while sleeping or eat 2 tablespoons of peanut butter one hour before bed
  • Walk once per day for 30-60 minutes preverbally in the morning if you can
  • Eat the largest meal of the day at lunch and eat a small dinner around 5:00 PM allowing for proper digestion
  • Limit fatty and sugary foods from your diet to lose belly fat
  • Don’t look at the computer, smartphone or tablet 2 hours before bed
  • Create a daily bedtime ritual for relaxing before bed, for example, warm shower, drink caffeine free tea to relax, sleep

Making just a few adjustments in your nightly routine will help you lose extra pounds by controlling hormone levels while you sleep

How To Lose Belly Fat-Finding a Fitness Routine Walking

Finding the best routine for losing weight may take some trial and error on your part.  Walking once per day 30-60 minutes 5-7 days per week is the best way to condition the cardiovascular system and boost the metabolism.  Create a challenge for yourself by using a calendar to track progress in the duration of walking several times per week.  Track your weight by weighing yourself once per day in the morning before eating.  This allows you to actually see results for all of the efforts you have made.

The united states is the most industrialized nation in the world still lacks on physical performance of its citizens.  Studies show that the average Australian takes 9,695 steps per day just a few steps short of the ideal requirement of 10,000 steps per day. The average Swiss takes 9,650 steps per day, the Japanese takes 7,168 steps per day while the average American only takes 5,117 steps per day.  Physical activity has dipped among children and adults burdening the body with extra fat leading to disease.

For a more intense walking session try walking uphill to burn calories 5 times faster.  Swing arms back and forth while walking below chest level to increase heart rate and burn more fat. Soon you will notice a fit body developing as extra pounds are lost.  Fitness trackers such as Fitbit helps track steps were taken and heart rate as you exercise.  This is a great tool for following fitness progress while monitoring health.

A 30 to 60-minute brisk walk helps the body reduce total body fat, reduce blood pressure and increase high-density lipoprotein responsible for removing cholesterol from the blood.  Lipoprotein also associated with the reduction of heart disease and atherosclerosis.

lose-belly-fat

Aerobics Activities Supercharge Your Workout

Aerobic activity is sometimes referred to as cardio exercise that requires the heart to pump rich oxygenated blood to working muscles.  Aerobic exercise stimulates the heart rate and breathing rate while performing the intense cardio exercise, resulting in boosting the metabolic rate in which the body burns calories off.   How to lose belly fat with aerobics depends to the ability to walk, run, jog or participate in an aerobic routine.  Over time fat deposits are eliminated while the muscle is being restored.  Lose belly fat while burning more calories durring a workout.

Lower your cholesterol levels by doing 40 minutes of intense cardiovascular activity 3 to 4 times per week walking, jogging, biking, swimming or using elliptical equipment for low impact exercise.

Some individuals may be suffering from injuries, that often prevent intense activities resulting in weight gain.  Stationary equipment such as the elliptical machine or stationary bike offers a good solution to this problem.  Providing your doctor gives permission the elliptical machine is totally adjustable to your specific level of endurance from beginner to advanced.  Monitors in the handles monitor heart rate while exercising.  Ellipticals offer several different programs for a more intense workout, toning the entire body and lose belly fat.

Always warm up for 10 minutes by walking or using a stationary bike before using any exercise equipment or fitness routine.

Aim for 20-45 minutes on the elliptical machine or stationary bike for maximum weight loss success 3-4 times per week.  Listen to your body and decrease the exercise program if necessary to fit your specific needs.  More advanced levels may be able to run on the elliptical machine for a longer duration without over exerting.  Ellipticals offer low impact aerobic exercises without injury to joints while burning belly fat.

Stationary bikes offer a good low impact workout for different fitness levels.  Some stationary bikes now offer a seated position for a more relaxed exercise program.  If you are suffering from a back injury a seated stationary bike may be a more comfortable piece of equipment to use.  Some handles offer heart monitors for monitoring heart rate.  How to lose belly fat with a stationary bike depends on the duration and intensity of the workout.  Beginners start slowly on a low level exercising on the stationary bike for 20 minutes ending with a 10 minute cool down or until your heart rate returns to normal.

More advanced levels may be able to ride a stationary bike at a higher level for 20 to 45 minutes ending with a 10 minute cool down period. Aim for 3 to 4 full sessions per week to rev up the metabolism.

Both the elliptical and stationary bike can be found at most local gyms in your area or online.  How to lose belly fat using aerobic activities?  Use different methods of cardio to find the best exercise program for your current fitness level.  Make sure to get properly trained on all equipment to avoid injury.  Free training is almost always available at local fitness physicalities near you.

resistance-training

Resistance Training Top Tip From The Experts

If you are struggling with weight resistance training or lifting weights is the number one activity you can do for building lean muscle and losing unwanted fat.  Gyms offer a wide variety of nautical equipment designed to develop muscle in the upper torso, arms, legs, glutes, and abdomen.  Building muscle burns calories 24 hours per day leading experts to wonder why more people aren’t participating in this activity.  Both men and women can lose weight with this method of resistance training by using specific targeted exercises for each muscle group.  Lose belly fat while gaining toned muscles with resistance training.

How to lose belly fat with resistance training?  Aim for 3 to 4 sessions per week of resistance training resting between days and not lifting.  This will give muscles time to repair and rest between workouts.  Each piece of equipment targets a muscle group.  Aim for 20 to 30 repetitions on each set.  Lose belly fat by focusing your attention on the nautilus abdominal equipment aim for a set of 30 repetitions of crunches with resistance.  This exercise can be adjusted by weight according to your fitness level.  Strengthen your core and back with these intense moves.  Transform your entire body using resistance training building lean muscles while burning calories.

If you are new to resistance training it is important to get properly trained on all equipment before exercising. Most local gyms offer free training and classes in aerobics, weight training, aqua classes, elliptical, yoga, kick boxing, and stationary bike classes.  Find activities that you enjoy the most for a lifestyle change you can easily implement into your routine.

Lifestyle Changes For Losing Belly Fat

  • Find a diet that includes step by step guidance, healthy recipes
  • Walk once per day for 30 to 60 minutes
  • Use elliptical equipment for low impact aerobic workouts
  • Get a complete physical examination
  • Sleep well for fat loss
  • Find the cause of weight gain
  • Challenge yourself in fitness to lose belly fat
  • Eliminate fitting or sugary foods
  • Plan meals in advance for healthy eating habits

Finding The Right Diet and Fitness Plan

Struggling to lose weight for any reason can be very frustrating for most individuals.  Luckily small changes in your current diet and fitness plan can result in a total body transformation.  Taking steps to see your doctor for a complete physical examination and consultation about your health is a great beginning.  Find a diet that suits your specific needs.  Weight loss diet plans offer 9 different plans to choose from designed to help you lose weight to look and feel your best.  How to lose belly fat with a diet?  Choose a diet plan including step by step instructions, healthy recipes, and fitness instruction that is best for you.  Check out the chat service if you have any questions about dieting.  Be sure to sign up for a free offer of Garcinia weight loss supplement while supplies last.

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Cheers!

Patricia Lynn

Images Courtesy of Kahmal89, Marybettiniblank, Claudiosoat at Pixbay.com

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About Patricia Lynn 27 Articles
I am the author of How To Lose Belly Fat Guide a blog dedicated to the latest information on weight loss, diet, healthy recipes, fitness and good health.

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