Category Archives: Belly Fat Loss

Your Best Belly Fat Loss How To Guide

Belly fat loss goes far beyond just fitting into your clothes better. Because it accompanies visceral fat which can be deadly dangerous to your health, everybody ought to be concerned about how to loss belly fat before it causes diabetes, heart disease or worse.

While body mass inded (BMI) is widely used as a measure of overall health, what matters more in predicting metabolic disorders is excess belly fat. And belly fat loss is harder to achieve. So let’s talk about how to get rid of stubborn abdominal fat.

1. Eat More Fiber

Soluble fiber in your diet swells up by absorbing water. This gives you a sense of satiety and reduces the amount of food you’ll eat, while also slowing down the digestion process. When your calorie intake drops, you’ll enjoy belly fat loss. 10 grams of soluble fiber reduces your weight by 4% over 5 years. Good fiber sources are Brussel sprouts, flax seed, legumes and avocado.

2. Don’t Eat Trans Fat

Margarine, spreads and other food rich in trans fat is made by pumping hydrogen through unsaturated fats and oils. Not only will they prevent belly fat loss, they will also cause inflammation, heart disease, and resistance to insulin. Eating more trans fat will put on one-third more abdominal fat. So start reading food labels carefully and say no to partially hydrogenated fats.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click

 

3. Drink Alcohol in Moderation

In small amounts, alcohol is harmless. But that changes when you drink too much, as alcohol puts on belly fat. Central obesity is linked to alcohol intake in many studies. So how to loss belly fat? Stop drinking. Or cut down. People will less than one drink a day on average had lesser belly fat.

4. Take a High Protein Diet

Eating more protein releases the fullness hormone that reduces food cravings and minimizes your calorie intake, while raising your metabolic rate so your body won’t lose muscle while you get rid of stubborn belly fat. Good protein sources are meat, fish, dairy, eggs and nuts.

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5. Lower Your Stress

When you’re in fight-or-flight mode, your body produces more cortisol (a stress hormone) which buids up belly fat. So how to loss belly fat? By beating stress, which brings down cortisol levels. Meditation, yoga and emotion control are all helpful. Or just keep doing something that’s fun to you!

6. Avoid Sugar and Sweets

Consuming plenty of sugar puts you at risk of diabetes, obesity, heart disease and fatty liver. It also puts on abdominal fat and visceral fat. Not only sugar but also other foods like honey (which many believe is “healthier”) can compound this problem. So keep your sweet tooth under control. Follow a fat loss diet plan.

7. Exercise Regularly

Cardio workouts can burn off extra calories and keep you healthy. Aerobic exercise for at least 30 minutes a day, 5 days per week, is what most doctors recommend for optimal health. Not surprisingly, belly fat loss is aided by aerobics. That’s how to lose weight the smart way.

8. Say No To Refined Carbs

Carbohydrates are broken down by digestion into glucose, which is important for most bodily functions but piles up as belly fat when there’s a surplus. By limiting your carb intake to under 50 grams a day, you’ll begin to lose belly fat. You don’t have to adopt a low carb diet. Instead, just avoid refined carbs – and replace them with unprocessed carbs.

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9. Cook With Coconut Oil

If you’re looking for ways to loss belly fat, cooking with healthy coconut oil is a good one. Rich in medium chain triglycerides, coconut oil is a diet food that’s easy to digest, and boosts your metabolic rate to burn off more belly fat. Just 30 ml a day can bring about good results. In one study, a group of overweight men who tried coconut oil for 3 months were able to lose belly fat to bring down their waist size by over 1 inch.

10. Lift Weights

Many people stick exclusively to aerobic exercise to lose belly fat. But resistance training is also helpful. When a cohort of obese teens took to weight training and aerobics, most of them lost visceral fat. So get a personal trainer to design a resistance training program to suit your needs.

11. Sleep Tight

With 6 to 8 hours of sleep every night, you vastly increase your chances of losing belly fat. Those who don’t get enough sleep will gain weight, including abdominal fat. Another cause of weight gain is sleep apnea, episodes during which breathing stops from time to time during disturbed sleep.

How To Loss Belly Fat Weight Loss

12. Monitor What You Eat

Keeping track of your dietary habits in a food log or diary can help identify the reason for not losing belly fat. Online trackers and mobile phone apps can make this easier. You can even record your exercise patterns to see how this affects those tires of fat around your middle. Choose from among a list of fat loss foods.

13. Fatty Fish Is Good For Belly Fat

Fish is rich in protein and omega 3 fatty acids which have many health benefits. Fish oil supplements can even reduce the rate of liver and belly fat deposition. The best fish are salmon, sardines, mackerel and herring. Eat 2 to 3 servings every week.

14. Apple Cider Vinegar

Grandma was right after all! Apple cider vinegar has great health benefits. It brings down blood sugar, and melts away belly fat through the action of one of its ingredients – acetic acid. 1 tablespoonful a day for 3 months by itself will help you lose half an inch from your waistline – in just two weeks!

How To Loss Belly Fat Flat Abs

15. Drink Green Teat

It’s not only healthy, with anti-oxidants that lower cancer risk, green tea is also rich in caffeine and EGCG, which help boost your metabolism. This indirectly helps you lose belly fat. In combination with regular exercise, it’s practically guaranteed, and is one of the best fat loss supplements.

16. Live Healthier

Each of these adaptive steps can help you lose belly fat. But to keep the fat away, you’ve got to change to a healthier lifestyle. Weave these tips into a new way of living. Make it a habit, so you’ll soon start enjoying a healthy, happy, energetic new life. Losing belly fat is just a natural extension of it.

Click here to learn more about the 14 day fat loss plan

 

Watch this video about how to loss belly fat:

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Belly Fat Loss Tips – 38 Scientific Ways To Burn Belly Fat

These belly fat loss tips will guide you to make the right choices about what you eat and drink, how you exercise, handle stress, or change your behavior to get rid of stubborn belly fat.

Many feel a few extra pounds of fat around the waist makes them look unattractive. Clearly, it’s not very exciting to go around with a beer paunch or love handles. But being overweight isn’t just about appearances.

All researchers and doctors agree that excess belly fat is a much more serious problem. That’s because belly fat is always associated with ‘visceral fat’ inside your tummy, which is a major risk factor for diabetes, heart disease, dementia, even breast and colon cancers.

Belly fat can be estimated by using a tape to measure the circumference around your waist. Anything more than 40 inches in men (and 35 inches in women) is too high.

Unless you melt away this fat, all the exercising you do to acquire washboard abs is useless. You’ll get a six-pack only after the weight comes off. And the secret to losing belly fat is obvious and logical. It boils down to just 3 things:

* eat a clean, balanced diet
* workout regularly and get exercise
* rest, relax and avoid stress

Yes, it’s really that simple.

Learn more about Shaun Hadsall’s “14 Day Fat Loss Plan” : click

But for many people who are overweight and struggling to get rid of belly fat, it still remains a challenge. If you’re one of them, here are 38 belly fat loss tips to help you lose weight. You’ll find at least a few that you can use productively.

1. Eating

belly fat loss tips soda

Belly Fat Loss Tip #1:

Avoid Sugar and Sweetened Drinks

Sugar breaks down in the body to glucose and fructose. Only the liver can digest fructose. When it becomes overloaded, the liver is forced to convert fructose into fat, which is then stored in the belly leading to insulin resistance and other metabolic problems.

Sugar-sweetened drinks are worse because you tend to drink more of them.

Belly Fat Loss Tip #2:

Say No To Sweeteners

It’s tempting to pick artificial sweeteners because they’re zero calorie, even though popular options like Splenda are over 300 times sweeter than sugar. There’s a problem with this. You develop sweet cravings that lead to making bad food choices.

Belly Fat Loss Tip #3:

Eat More Protein

As you grow older, you produce more insulin because your muscle and fat responds poorly to it. This leads to more fat being deposited around your belly. A high protein diet protects against insulin resistance, and also lowers food cravings by 60%. When good quality protein accounts for 25-30% of your calorie requirement, you’ll reduce belly fat. Fish, eggs, seafood, nuts, legumes, meat and dairy products are excellent protein sources.

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30 Low Carb Diet Recipes Download Now
 

Belly Fat Loss Tip #4:

Reduce Carbs In Diet

Surprisingly, a low carb diet is even more effective at belly fat loss than a fat restricted one. Reducing carbs reduces appetite, lowers water weight, and specifically gets rid of belly fat. Even avoiding refined carbohydrates like white bread and pasta alone is enough to make a difference.

Belly Fat Loss Tip #5:

You Need More Fiber

Soluble, viscous fiber in your diet binds with water to form a thick gel that remains in your gut. It slows down digestion and absorption of food, creating a feeling of fullness and satiety. In a study from 2011, increasing dietary soluble fiber by 10 grams/day lowered visceral fat by almost 4%.

Belly Fat Loss Tip #6:

Don’t Consume Food With Trans-Fats

These hydrogenated fats, found in margarine and spreads, have been linked to insulin resistance, heart disease and increases in belly fat. Read food labels carefully to avoid items containing partially hydrogenated fats.

Belly Fat Loss Tip #7:

Stop Snacking

Don’t snack. Especially at bedtime. Eating something, even if its healthy, late at night throws your metabolism off. Decide not to eat anything after dinner. Stay out of the kitchen and away from the fridge for at least two hours before you go to bed.

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Belly Fat Loss Tip #8:

Go Green

Kale, lettuce, watercress, arugula and broccoli are low on calories but rich in vitamins and sulforaphane (a nutrient that acts on genes that turn stem cells into adipocytes). These veggies will also leave you feeling full. Munch on them at lunch, or during a snack break. You’re less likely to eat anything more fattening or unhealthy. Add a salad to every meal and watch belly fat melt away.

Belly Fat Loss Tip #9:

Use Coconut Oil for Cooking

Medium chain triglycerides found in coconut oil have special fat burning properties. They boost metabolism and reduce the storage of surplus calories as visceral fat, even causing belly fat loss. In one research study, obese men took coconut oil every day for 3 months and lost, on average, 1.1 inches from their waistline – without making any changes to their diet or workout routines.

30 ml of coconut oil every day is optimal for belly fat loss.

Belly Fat Loss Tip #10:

Begin Your Day With Oatmeal

Oatmeal topped with some fruit is a magical combination that provides fiber and feeds healthy gut bacteria. This stimulates production of butyrate in your intestines which reduces whole body inflammation. The fiber further increases blood levels of the appetite suppressing hormone called ghrelin.

belly fat loss tips eggs

Belly Fat Loss Tip #11:

Take Eggs Along With Breakfast

Eating more eggs makes you less egg-shaped! Eggs are an excellent source of nutrition and are especially rich in choline, a nutrient that attacks the genetic mechanism regulating fat storage around the liver. Choline is also found in seafood, lean meats and collard greens.

Belly Fat Loss Tip #12:

Make Up Protein Snacks

Another great tip for belly fat loss is to mix together protein-rich foods like seeds, nuts, dried fruit and dark chocolate with peanuts to prepare your own protein snacks. Peanuts are an excellent source of resveratrol and genistein, which impair the action of genes that promote fat storage around the belly area.

Belly Fat Loss Tip #13:

Eat Dark Chocolate

Choose low-sugar brands and eat it in moderation. Dark chocolate has zinc which increases leptin, a hormone that controls your body’s energy production and distribution, as well as appetite and storage of fat in adipose tissue. Gut bacteria ferment dark chocolate into anti-inflammatory products which inhibit genes that control insulin resistance.

belly fat loss tips dark chocolate

Belly Fat Loss Tip #14:

Real Peanut Butter Is Good

Peanut butter really has only two things – peanuts, and some salt. Genistein, a compound in peanuts, acts on the genes for obesity and down-regulates them so that your body won’t store belly fat. The danger, though, is that many brands have ingredients like sugar and palm oil that cancel out the beenfits of peanuts.

Belly Fat Loss Tip #15:

Include Fatty Fish In Your Diet

At least once a week, eat fatty fish. Omega-3 fatty acids in fish like salmon, herring, sardines and mackerel help lower visceral and belly fat. Fish oil supplements are another option for fat loss, and will significantly lower liver and belly fat.

Click here to learn more about 14 Day Rapid Fat Loss

Belly Fat Loss Tip #16:

Take Probiotics

Probiotics are gut bacteria that improve gut health and enhance immunity. Some forms like Lactobacillus even regulate body weight and help belly fat loss. However most commercial probiotics brands have less healthy bacteria than their advertisements claim.

Belly Fat Loss Tip #17:

Intermittent Fasting Might Help

Fasting for 24 hours a couple of times in a week can encourage belly fat loss. Other less intense fasts that last 16 hours, allowing you to eat your food within an 8 hour period, also work. Studies have found a 4-7% drop in belly fat within 6 months.

2. Exercise

belly fat loss tips weights

 

Belly Fat Loss Tips #18:

Exercise Vigorously

Brisk exercise for at least 30 minutes daily, 5 times in a week, is extremely effective at getting rid of belly fat and visceral fat. A brisk walk or jogging is good, as long as you work up a sweat and your breathing and heart rate are faster than usual.

Belly Fat Loss Tips #19:

Exercise In Bursts

Interval training in intensive bursts has been recommended by experts as the best way to burn belly fat and flatten your abs. Whatever exercise you prefer – squats, jogging, running, or box jumps – do it in short but intensive bursts for the highest impact. It burns a lot of calories in a short time frame. Another benefit of high intensity interval training (HIIT) is that it boosts your metabolism for long after you finish working out and your body continues to burn fat for many more hours.

Belly Fat Loss Tips #20:

Do Aerobic Exercise

Abdominal exercises alone won’t help reduce belly fat. Other kinds of aerobic exercise, including walking, running and swimming, are more effective at reducing belly fat. Aerobic exercise further sustains the weight loss and prevents belly fat from being re-gained later. It can also reduce blood sugar, prevent inflammation and improve overall metabolism that helps control central obesity.

Belly Fat Loss Tips #21:

Try Yoga

When they practiced yoga for 16 weeks, postmenopausal women reported significant loss in belly fat in a study carried out in 2012. But if bending your body into yoga poses isn’t comfortable or even possible, try other simpler exercises. Even deep, quiet breathing can help lower stress hormone levels in the blood, which helps with belly fat loss.

Download a free PDF version of this guide

 

Belly Fat Loss Tips #22:

Lift Weights

Lifting weights (resistance exercise) will help preserve and gain muscle mass. These muscles help your body process calories and burn off fat as fuel to meet energy needs. The more muscle mass you develop, the more you can eat without gaining weight. A combination of resistance training and aerobic exercise is very effective at burning belly fat.

Belly Fat Loss Tips #23:

Don’t Stop Moving

Visceral fat loves a sedentary lifestyle. Aerobic exercise is its deadly enemy. That’s why running, bicycling, swimming or jogging can melt away belly fat effectively. Even when you watch your diet carefully, if you don’t exercise at all, you’ll continue to have extra visceral fat. The key is to be active and never stop moving.

Belly Fat Loss Tips #24:

Take An Early Morning Walk

An interesting research discovery is that exposure to sunlight early in the morning lowered risk of weight gain, independent of calorie intake or physical activity levels. It’s possibly because morning light synchronizes your metabolism better and inhibits fat genes. Also, the exercise helps burn calories before you have eaten anything, so that all the energy comes from melting away fat stores.

3. Planning

belly fat loss tips planning

Belly Fat Loss Tips #25:

Adopt A New Lifestyle

For the best belly fat loss results, you must combine different approaches and create a system that works for you. This new lifestyle will be yours for the long term, so be sure it includes things you enjoy doing and being.

Belly Fat Loss Tips #26:

Eat Meals Every 3 Hours

Don’t try and skip lunch. It only compounds the problem, because you’ll be pushing your body into starvation mode by going without food for too long. This forces internal changes due to which your body starts storing calories as fat, because it is stockpiling energy sources which may be scarce. Experts recommend eating a meal or snack once in 3 hours. This keeps your body in calorie-burning mode all day long.

Belly Fat Loss Tips #27:

Keep Track

Watch what you eat. Record details meticulously in a food diary. This helps you measure exactly how much of each type of food you eat. An online food tracker or weight loss calculator can help you track calorie counts. Exercise and activity levels can also be monitored with smartphone apps.

Belly Fat Loss Tips #28:

Record Your Workouts

Preparation and planning are an integral part of any successful fat loss campaign. Without clarity in thought and plan, your efforts at weight loss are doomed to fail. You have to set a higher priority on activities that improve health. If you document workout details, you are 30% more likely to continue with them. So write down workout times on a calendar or log book.

Belly Fat Loss Tips #29:

Pack Snacks

Have readymade snacks that are nutritious and filling. This helps avoid the temptation to reach out for unhealthier alternatives when you’re feeling peckish. Be prepared for getting stuck in traffic jams, working late in the office, or other delays and distractions that interfere with keeping regular mealtimes. Snack packs with granola and protein bars, nuts, dried fruits, turkey jerky and high protein foods are effective at losing belly fat.

4. Drink

belly fat loss tips water

Belly Fat Loss Tips #30:

Drink Plenty of Water

Water is important to regulate your metabolism and optimize fat burning. Drink 8 glasses of water every day to help your body function more efficiently.

Belly Fat Loss Tips #31:

Alcohol In Moderation

Too much alcohol helps you gain belly fat. In a study of 2,000 people, the group that drank daily but limited itself to one drink only had less belly fat than the other which consumed more alcohol. It helps to picture a bottle of wine as a stack of cookies. Both are converted in your body into fat stores. So consume in moderation.

Belly Fat Loss Tips #32:

Give Up Fruit Juice

Almost every packaged fruit juice brand contains extra sugar. A serving of apple juice has 25 grams of sugar, of which half is fructose. The extra calories are often stored as belly fat. So drink water instead of fruit juice. Unsweetened iced tea or sparkling water with a wedge of lemon are also good alternatives.

Belly Fat Loss Tips #33:

Apple Cider Vinegar Burns Fat

Among the impressive health benefits you’ll get from taking 1 tablespoon of apple cider vinegar are lower blood sugar and loss of belly fat. In a study of obese men who took apple cider vinegar for 12 weeks, the average belly fat loss was half inch.

Belly Fat Loss Tips #34:

Drink Green Tea

Rich in the catechin EGCG, a potent fat burner, green tea is extremely effective in losing belly fat. When drinking green tea is combined with aerobic exercise, the effect is even better. The recommended daily dose is 625 mg., which can be obtained from 2 cups of green tea.

5. Stress

belly fat loss tips stress

Belly Fat Loss Tips #35:

Reduce Your Stress Level

If you feel stressed or worked up, sit quietly with eyes closed and take long, deep breaths for a few minutes. It will relax you instantly and lower blood levels of the stress hormone cortisol, which is responsible for building up belly fat.

Belly Fat Loss Tips #36:

Meditate

Maybe the idea of sitting quietly for more than 5 minutes without any activity or engagement is unsettling. But there’s no denying the health benefits of such meditation on a regular basis. It will help boost your fat burning capacity and reduce stress levels remarkably fast.

belly fat loss tips sleep

Belly Fat Loss Tips #37:

Get Enough Sleep

There’s no dispute over the fact that 7 to 8 hours of sleep every night helps improve health, reduce stress and lowers belly fat. In an extended study of almost 68,000 women, those who slept less than 5 hours were more prone to put on weight than others who got enough sleep. Just as important as the duration of sleep is how deep and restful it is.

Belly Fat Loss Tips #38:

Don’t Sleep Late

Some people catch up on lost sleep by waking up late on holidays and weekends. Such chaotic sleep habits mess with your internal biological clock and results in the release of fat-storing hormones like cortisol. In a study from Brigham Young University, women who were regular in sleep patterns, waking up and going to be at the same time, had lesser belly fat.

Click here to learn more about the 14 day fat loss plan

 

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Recommended reading:

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FREE REPORT: 30 Snack Ideas For Your Low Carb Diet
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30 Low Carb Diet Recipes
 

10 Exercises For Belly Fat Loss : How To Burn Stubborn Belly Fat

Want a toned and flat stomach? Learn how to lose belly fat with these simple, quick exercises for belly fat loss that really work.

Reams of newsprint and gigabytes of digital space have been filled with advice about losing belly fat and explaining the best exercises for belly fat loss. Yet most fitness enthusiasts struggle to get rid of stomach fat- or keep it off after losing it.

The reason is often not hard to find. Most exercises for belly fat loss are complex and difficult. While you may stay motivated for long enough to lose belly fat, it gets incredibly difficult to stick with the workout routine afterwards.

And unless you modify your lifestyle suitably, the hard won battle against those tummy tires is lost and the roll of blubber appears once more around your middle as if by magic!

So which are the most effective exercises to get rid of belly fat?

Exercises that

1. help to burn stomach fat
2. tone your abdominal muscles
3. are easy enough to do that you’ll stick with them for months, even years

Now that becomes a rather restricted and exclusive list of belly fat loss exercises. Still,

* if you want a toned, flat stomach
* if you want to fit into those pretty dresses you bought
* if you want to burn off those love handles or get rid of that beer belly
* if you dream of that sculpted, slim look

then you’ve got to learn about these 10 exercises for belly fat that really work.

Click here to learn about the ’14 Day Rapid Fat Loss Plan’

What’s Special About Exercises For Belly Fat Loss?

* They get you moving from the waist, so the movement is not of your hips but above it, exercising your abs

* They tighten your core muscles, giving you the sense of becoming taut and tense between your hips

* They strengthen more than just belly muscles, working on your lower back, hips and upper thighs as well

* They stabilize your core, spine and pelvis so that you won’t develop backache and will develop a better posture

* They burn fat stores all over the body, so you won’t just have a firmer tummy but also lose weight and gain muscle, becoming fitter overall

Let’s now take a look at the exercises for belly fat loss that will make all of this happen for you. But first, a word of caution.

Before starting any workout, please consult your doctor or coach/trainer to confirm that you’re fit enough to do them. Otherwise you’ll risk injury and other serious health problems, which is not a good trade-off just for losing a few extra pounds of weight.

Exercises for Belly Fat Loss #1

Running

Among the easiest, most popular and effective belly fat loss exercises, running burns off calories and gets rid of extra body fat. You don’t need any fancy equipment or gear for running. But be sure to get yourself a nice, comfortable pair of running shoes so that you avoid injury, strain or pain while you exercise.

If running isn’t practical, for any reason, you might consider a brisk walk instead. It’s only a little less effective at reducing stomach fat and is suitable for all age groups.

Exercises for Belly Fat Loss #2

Kettlebell Swings

A countdown workout using kettlebell swings in combination with the squat thrust is extremely effective at burning off belly fat. You begin the workout by doing 15 reps of the kettlebell swings, then 15 reps of the squat thrust. Then, with no break, you do 14 reps each of the pair of exercises, followed by 13, then 12 reps, all the way down to 1 rep each.

That’s 120 reps in total. Each rep takes 3 seconds, which means the entire exercise session is only 12 minutes long – though it will make your muscles burn! You might begin with 8 reps and gradually work your way up to 15 over time.

Here’s how to do a kettlebell swing.

Bend at the hip. Hold your kettlebell (or dumbbell) with both hands stretched out in front of you. Heft the kettlebell between your legs. Then squeeze your buttocks, and thrust your hips forward while swinging the kettlebell upto shoulder-height.

Then reverse the motion, so that the kettlebell swings back to between your thighs. Make sure your lower back remains naturally arched while bending your hips. Swing in a similar fashion, back and forth, until you finish doing the required reps.

This video will show you how to do the kettlebell swing using dumbbells:

Exercises for Belly Fat Loss #3

Squat Thrust

Stand up with your feet apart. Then bend at your hips and knees. Squat until you can touch the floor with your hands. Kick your legs backwards to reach a pushup position. Reverse the movement, and then stand up quickly. That makes 1 rep. A countdown workout in combination with the kettlebell swing starting with 15 reps is one of the best exercises for belly fat loss.

Watch this 1-minute video on how to do a squat thrust:

Exercises for Belly Fat Loss #4

Crunches

Many workouts for belly fat loss focus exclusively on crunches. They are effective and easy to do.

exercises for belly fat loss - crunches

Lying flat with your knees bent and feet on the ground, raise your hands and put them behind your head. Take a deep breath, and exhale as you raise your torso off the ground. Just lift up a few inches from the ground. Don’t try to get into a sit-up position, or you may hurt your back. Breathe in as you lie back down again.

Repeat this 10 times for one set. Do two to three sets in a session.

Exercises for Belly Fat Loss #5

Vertical Leg Crunch

exercises for belly fat loss - vertical leg crunches

Extend your legs up towards the roof while lying flat on the ground. Cross one knee over the other. Then do the crunch as above. Breathe in while lifting your upper body off the ground, and breathe out as you lower yourself back down.

Repeat 12 to 15 times for a set, and do 2 or 3 sets. As this can be an intense exercise and cause sore muscles the next day, start by doing a few and then work your way up.

Want a plan that will help you lose belly fat in just 14 days? Click here

Exercises for Belly Fat Loss #6

Donkey Kickbacks

Donkey kickbacks will burn calories and melt away belly fat fast while strengthening your core muscles.

Kneel on all fours. Draw in your belly, keep your abs tight, and lift your knees off the floor. Fold your right knee forwards closer to your chest, then kick it straight back out behind you. Repeat this 8 times, and then switch to the opposite knee.

Watch the video to see how it’s done:

Exercises for Belly Fat Loss #7

Rolling Plank

Among all belly fat loss exercises, this one is quite strenuous and conditions your abdomen, hip and lower back muscles.

exercises for belly fat loss - plank

Rest on your knees and elbows in the prone position, with your neck and spine straight. Raise your knees off the floor while supporting yourself on your toes. Stay in this plank position for 30 seconds, breathing normally. Then rock gently to and fro for another 30 seconds.

Then lie down sideways on the ground, supporting your body only on your right elbow and leg. Hold your knees straight and keep your hips from touching the floor. Hold for 30 seconds. Then repeat it on the opposite side.

The rolling plank can be stressful for beginners, so don’t overdo it. Remember to breathe normally, because otherwise you might feel faint or giddy.

Exercises for Belly Fat Loss #8

Bicycle

Lie down with hands by your side (or behind your head). Raise both legs off the ground and bend your knees. Bring the right knee near your chest, while holding your left leg away. Then move your right leg away while simultaneously bringing your left knee closer to your chest.

Repeat this sequence rhythmically in a cycling movement, as if you were pedalling a bike.

Exercises for Belly Fat Loss #9

Scale Pose

Sit comfortably on the floor in a cross-legged pose. Place your hands flat on the ground beside your hips. Tighten your core. Push your hands down and raise your entire lower body from the floor. Hold it for 3 breaths and lower yourself back down.

The scale pose can be difficult, and to start out you can try to lift only your buttocks off the floor. Repeat the exercise 3 times.

Watch a video demo of the scale post exercise:

Exercises for Belly Fat Loss #10

Sideways Bending

exercises for belly fat loss - sideways bend

One more effective exercise for belly fat loss is the sideways bend. It’s easy to do and requires no special equipment.

Stand straight, feet together and hands on your hips. Bend your body to the right as far as you can, to the point when you sense a tightness at the left side of your waist. As you bend, raise your left hand upwards.

Hold the position for 15 seconds before returning to the starting point. Then repeat it on the left. Gradually increase the holding time to 30 seconds on each side.

There you are.

10 proven exercises for belly fat loss that are simple and easy enough to keep you doing them forever. This way you won’t run the risk of putting on the weight you lost through exercise.

But remember, exercise alone won’t help permanently get rid of belly fat. You must also modify your lifestyle to

* eat healthy
* get enough sleep
* drink plenty of water and
* avoid bad habits that alter your metabolism and cause you to put on weight.

Be sure to follow these fat loss exercise routines yourself to shed stubborn belly fat. And point friends to this page whenever anyone asks you:

* What kind of exercise to lose belly fat?
* Do crunches burn fat in the stomach?
* Do squats help you lose belly fat?
* How can I reduce stomach?
* Which are the best exercises for belly fat loss?

Click here to try out Shaun Hadsall’s ’14 Day Rapid Fat Loss Plan’