₦airaland Forum

There are three primary separate things you have to consider, they are:
• exercise,
• diet
• lifestyle.

Let's take a look at each one more closely and shed some light on what you should be doing in each area in order to burn your belly fat fast!

1) Exercise.
Sorry to bring this up but there is no getting away from it if you really want to know how to burn belly fat. Exercising is one of the best things to do. The two main reasons for this are that:
a) As you exercise you are burning off calories that otherwise may be stored as fat or your body is taking stored calories (fat tissue) and using them as a supply of energy.
b) Exercise increases the speed of your metabolism and will help burn belly fat. Don't worry about the science, it just means that you are burning up more calories even when you are not exercising!

2) Diet.
I don't want you to 'go on' a diet, that makes it sound like one day you can come off it! You cannot (unless you want to get your belly back again), it should be more of a permanent change. Try to make sure that you eat 4-5 times per day smaller meals rather than large ones. Avoid the fast foods, sweets and so on and try to stick to fruits, vegetables and such like. Never skip breakfast this can slow down your metabolism as too can eating large meals infrequently.

3) Lifestyle.
Don't worry you can still have fun but reducing your alcohol intake is great for burning belly fat, as to is adding small bouts of exercise to your daily lifestyle, by this I mean walking rather than taking the bus a couple of stops and other simple changes like using the stairs and not the lift. Don't forget to drink plenty of water, your body needs this for the chemical reactions to burn belly fat. Finally, stay positive! Your belly won't disappear overnight but with persistent effort, in a few short months your belly can be vastly reduced.

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Dieting often involves cutting down the consumption of a particular kind of food or just overall consumption. This may close some of the avenues of essential nutrients that our body needs. This is why dietary supplements become even more important, because when your body lacks in nutrients, it may fooled into thinking its famine time and starts storing fat as a precaution. Therefore, supplements of the right kind can actually make losing weight much easier and faster. Not only do supplements keep your body healthy, they also help you lose weight faster, naturally.


The Types of Food We Eat Research has shown that people who are overweight and those who are not can often eat about the same number of calories. The difference lies in the types of food they are eating. A popular theory is that too many fats will make you fat. This is true in principle as saturated fats are not very healthy. However, you should remember that some fats are crucial to your body, hence the name fatty acids.


Following the same theory, some people go on low fat or no fat diets without considering that food that is low in fat or has no fat tends to be higher in sugar and salt in order to make it more palatable. This is what will make fat, as sugar and other fast releasing foods invariably encourage weight gain.


This is how it works. The speed at which such foods release blood sugar determines whether or not you will gain weight, because every time you eat, your body has a choice to either burn that food as energy or store it as fat. Higher insulin levels cause your body to change.

Types of Diet Plans Most diets that are designed to help you lose weight provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and the level of activity you engage in. When a diet plan allows this level of calorie intake in a day it is called a low calorie diet and the weight loss is achieved by calorie counting and therefore limiting the number of calories you consume.

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1. Mixing food and entertainment.
It’s easy to mindlessly eat while you’re watching TV. Make eating a separate activity, and you’ll consume less. Also, five days of hard work eating and exercising can easily come undone from a weekend of binging. If eating out is your problem, then eat lightly before you go out to curb your hunger.

2. Eating to relieve stress.
There’s nothing wrong with taking pleasure in eating, but don’t use food as your primary stress reliever. Find other ways to dissipate stress, such as exercising, reading, meditating, rather than eating.

3. Eating on the run.
With the abundant availability of convenience foods, it’s easy to grab something from a vending machine or fast food store. But don’t make this a regular habit. Plan your schedule to include enough time
to prepare and eat your meals in a quiet place,without the rush.

4. Avoid getting too hungry.
Always try to eat before you get hungry. This may seem counterintuitive, but it’s very effective. There are two ways which can help make this easier to accomplish: Eat smaller, more frequent meals. Instead
of three meals per day, you should be eating five or six smaller meals.


By eating more frequently, there will be less time between your meals and less chance you’ll experience hunger. Eating more frequently also helps to raise your metabolism. Access over 101 Flat Belly Nigerian Recipes here >> http://www.bellyfatlossng.com

Skipping meals, eating fat-free foods,
no exercise and low thyroid all have
one thing in common — they promote
a low metabolism. Your Basal Metabolism rate (BMR)
is the rate at which your body burns food when you are at rest.
When you hear people refer to their slow metabolism,
they are actually saying that they have slow BMR.
Metabolism is the reactions that take place inside
our cells to create energy. All the food we
eat is broken down to produce the energy
needed to maintain body temperature,
to breathe, to move our muscles and keep weight in check.
A peak operating metabolism can
burn up a lot of fuel (food) and create plenty of energy.
Conversely, a slow metabolism will store fuel as fat.


The secret to weight loss also lies in your kitchen cupboards.
Hot spicy foods can jump start your metabolism.
Have you noticed how curried foods make you sweat?
This is one of the symptoms of increased metabolism.
Switch from black pepper to cayenne pepper for faster
weight loss. Add ginger to foods and eat hot salsa
to enhance your fat-burning furnace.
Fat-burning foods and supplements support a
healthy diet and quickly reset
your metabolic rate quickly.

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1. Eat raw foods –
Eating raw foods such as raw vegetables can provide you with more vitamins and minerals that your body needs. Aside from that, they also contain more moisture. Additionally, raw vegetables would also make your body work more, in order to get them processed. Thus, try minimizing cooking vegetables, so that they can help you more in losing weight.


2. Eat a heavy breakfast –
The breakfast is actually the most important meal for the day, since it can determine the kind of energy you would have throughout the day. Thus, it is best to eat a heavy breakfast meal, so that you can jumpstart your metabolism. Aside from that, it can also help in controlling your appetite, since you won’t become too hungry during lunch time.

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Have you been skipping meals for few weeks now, and have been diligently exercising for an hour at a time at least four days a week, and yet have not lost a single KG? This is a dilemma which affects dieters the world over. You may think that you are taking the steps necessary to lose fat, but nothing seems to be happening.

As a matter of fact, hidden calories is another reason for diet failure. You may be indulging in sugary sodas which is another source of extra calories. By eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success.


The sure diet killer is lack of consistency. You may go for a diet a while, then quit before you have made a measurable progress. Even though it is natural to want to see quick result, the problem is that healthy weight loss involves losing a few Kg a week. This means you may have to stay on your diet for few months before you see appreciable result. To some this might be discouraging, but if you keep a positive attitude you are sure to achieve your ideal weight.


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Most diets that are designed to help you lose weight provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and the level of activity you engage in. When a diet plan allows this level of calorie intake in a day it is called a low calorie diet and the weight loss is achieved by calorie counting and therefore limiting the number of calories you consume.
Low Calorie Diet

Ideally the calorie level of your diet should allow for no more than a one kg per week weight loss. Results are more visible after the first week or two because of the initial water loss. It is important to remember that the recommended calorie level for each individual will vary depending on your age and weight, so you may need to eat more or fewer calories dependent on your own life style and circumstances.

To remain healthy and not feel sluggish while doing a low calorie diet, it may be a good idea to take supplements that will help to keep you energized and full of vitality throughout the whole day. Find how to melt years of extra Belly fat and finally get a flat and lean Tummy using ONLY Naija foods….scientifically proven at www.bellyfatlossng.com For articles on weight loss and fitness visit my blog www.nigerianbellyloss..com

The best thing you can do for yourself is to find a fat loss program that will work for you if you really want to lose weight. Even if someone else has been successful with a program does not mean it will work for you. People gain weight for different reasons and also lose weight differently.

Change Your lifestyle and be committed to the Cause
Most people are unsuccessful with their fat loss effort because they are not committed to the cause. They spend a month or two on a diet, and once the weight is off they resort to the old habit. Weight loss program must be a long term plan. You must make some lifestyle changes to your daily life if you want to lose weight and keep it off.

As long as you make changes to your daily life, it does not really matter what type of weight loss option you choose. You must have a large stock of healthy options like lean meats, grains, nuts fruits, vegetables and water in your home. You do not have to completely restrict yourself from eating foods such as ice cream or chocolate, but you do need to limit the amount you eat and how often you eat them. You must focus on portion control in any diet. Drink a glass of water before each meal so that it will fill you up and you will eat less
Exercise programs Fat loss is not all about just changing your eating habits, an exercise regime must be an integral part of your plan. Exercise helps you to burn calories and fat and less fat in the body means a slimmer waistline. There are so many exercises available you can try such as swimming, dancing, yoga, Pilates and boxing. Whichever option you choose, you must do a mixture of high intensity workouts to help you lose weight and also incorporate strength training or targeted exercises that will tone your body.

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It is diet that will determine how you are going to look. What you eat today, you will wear tomorrow If you eat foods with minimal processing and close to their nature, you will look great.
Here are important points to note on fat loss foods:
1. Avoid processed foods: The main reason for the rising cases of obesity and its related diseases is junk and processed foods. They contain hydrogenated vegetable oil, sugar and carcinogenic artificial preservatives that will create havoc in your body
2. Make sure you eat unprocessed foods that are close to their natural state. Their nutrients are preserved as they did not go through food processing such as pasteurization and high heat processing.
3. Eat more fruits and vegetables as they contain vitamin and mineral that will not only aid fat loss, but keep you healthy as well. With every meal make sure you add in some fruit and vegetable.
4. Carbs should be eaten only on workout days. Only after you have performed intensive physical activities like workout or cardio should you satisfy your carb cravings. Carbohydrates is an energy source but it will be stored as fat if not used.
5. Eat protein in every meal as it is the building blocks of your muscle. It is also responsible for building and repairing tissue, enzyme construction and hormone balance. The source of good protein includes beef, poultry, egg etc.
6. Consume healthy fat because your body needs it as it contains essential fatty acids which the body cannot manufacture on its own. If you complete eliminate fat from your food, you may die of degenerative diseases. You can get healthy fat from olive oil, coconut oil and nuts. In fact your body needs fats to function.

Below are example of a typical day diet:
Morning: Eggs with celery, tomato Lunch: Turkey, spinach and olive oil Snack: Cottage cheese and apple Dinner: Beef, olive oil, lettuce and pear

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Life is not merely to be alive, but to be well.
-Marcus Valerius Martial

Are you one of the millions around the world trying very hard to shed your excess fat only to end up disappointed? Are you tired and planning to give up? If losing fat has been an ongoing battle in your life, you are not alone in this battle. The most disheartening and frustrating thing in life is losing fat only to gain it all back. How often do you see celebrity on screen and wish you had her curvy flat belly or her slim legs?

The fact is celebrities like her watch their diet and workout as well. You cannot get such figure munching on potato chips, burgers and fries and refraining from exercises even with the best genetics. Without any excuse, you should know you can get a body like her as well. The number one factor in determining how you lose fat and reveal female abs lies in the way you eat.

It is diet that will determine how you are going to look. What you eat today, you will wear tomorrow If you eat foods with minimal processing and close to their nature, you will look great.
Here are important points to note on fat loss foods:

Avoid processed foods: The main reason for the rising cases of obesity and its related diseases is junk and processed foods. They contain hydrogenated vegetable oil, sugar and carcinogenic artificial preservatives that will create havoc in your body

Make sure you eat unprocessed foods that are close to their natural state. Their nutrients are preserved as they did not go through food processing such as pasteurization and high heat processing.

Eat more fruits and vegetables as they contain vitamin and mineral that will not only aid fat loss, but keep you healthy as well. With every meal make sure you add in some fruit and vegetable.

Carbs should be eaten only on workout days. Only after you have performed intensive physical activities like workout or cardio should you satisfy your carb cravings. Carbohydrates is an energy source but it will be stored as fat if not used.

Eat protein in every meal as it is the building blocks of your muscle. It is also responsible for building and repairing tissue, enzyme construction and hormone balance. The source of good protein includes beef, poultry, egg etc.
Consume healthy fat because your body needs it as it contains essential fatty acids which the body cannot manufacture on its own. If you complete eliminate fat from your food, you may die of degenerative diseases. You can get healthy fat from olive oil, coconut oil and nuts. In fact your body needs fats to function.

Below are example of a typical day diet: Morning: Eggs with celery, tomato Lunch: Turkey, spinach and olive oil Snack: Cottage cheese and apple Dinner: Beef, olive oil, lettuce and pear

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Fat is also good and necessary for the human body. Everyone needs fat in his or her daily diet. There are certain fats that are good for the body such as monounsaturated fat and polyunsaturated fat. The former is a healthy fat that provides protection against such things as heart disease and a variety of cancers.

Monounsaturated fat is found in such things as olive oil, avocadoes, nuts, olives, nut butters and canola oil. Olive oil is also instrumental in lowering cholesterol. Polyunsaturated fat is necessary for the growth of body cells and it also provides the fatty acids that are needed for the health of the skin.

Another much talked about healthy fat is omega-3 fatty acids, which are found in shellfish and other types of fish. There are three types of omega-3 fats and the body requires them all. These include ALA, DHA and EPA.
In particular DHA and EPA are very important for the healthy functioning of the heart. They reduce inflammation in the arteries; help to lower blood pressure by a small amount; decrease the level of triglycerides in the blood; play a role in keeping the walls of the arteries as relaxed as possible; and help to make the composition of the blood less sticky, thereby reducing the chance that a blood clot could take place.

Other potential benefits of consuming an adequate supply of omega-3 fats: May decrease the risk of breast cancer, prostate cancer and colon cancer Can be useful in the treatment of Crohn's disease, ulcerative colitis, rheumatoid arthritis Preliminary research studies point to the role this healthy fat plays in treating depression.

To increase your intake of omega-3 fatty acids include more fish in your diet, as well as ground flaxseed and walnuts. One healthy way to add more fat into your diet without packing on pounds is to add a selection of nuts to your salads and to sprinkle ground flaxseed on your yogurt. It is also wise to take vegetables in olive oil as opposed to vegetable oil.

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If you desire to lose fat in a healthy way, you should not take it as if you are competing with someone. While you are on your way to a healthier and skimmer you, you need to learn the following:
#1 Change your unhealthy habits
Chances are you must have developed some unhealthy habits which resulted to your being overweight. If this is so, now is the right time to change those habits. You may have been eating a reasonable portion for your main meal, and then probably snack a lot which is even worse. With snacking you are unaware how much you are really eating until it is too late. If you are guilty of this, it is time to stop this unhealthy habit. You should instead opt for healthy portion of fruits or nuts. Go to this link
#2 Learn to take Breakfast
Taking breakfast is an important part of your fat loss program. The mistake many dieters make is to skip it, and ultimately regret because skiping breakfast will not make you lose fat. It sets the pace for the rest of the day as it is the first meal of the day. When you eat it, the body feels nourished and you are less likely to overindulge during the rest of the day. The healthy breakfast choices are, whole grain, toast fruits, cereal, orange juice or a glass of skim milk and water.
#3 Eat lots of Fiber
Fiber should be included in your diet because it helps you to reach your fat loss goal faster. It can be got from eating brown rice, whole wheat bread, vegetables and cereal. The following are the other foods that contain fiber:
Seed and nuts Corn Peas Potatoes with skin Beans
Finally, if you want to ensure that your fat loss efforts are successful, set a goal for yourself and a deadline for achieving this goal. Your timeline must be realistic, keep in mind that this is a lifestyle change and not quick fix program.
Aim to shed about 2 KG a week not 10 KG. If you lose fat in a realistic timeline, chances are you will keep it off for good unlike those who lose large amounts in a short time.

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Avoid fad diets, especially those that have unrealistic promises –

If you do your search through the web, you would come across lots of fad diets with unrealistic promises. These diets can make you go through very restrictive methods in losing weight. At the start, they may help you achieve your goals, but since they are too restrictive, most of them cannot guarantee long term results.

Avoid people in the gym who are too talkative –
There are times when you bump into someone in the gym who does not know when to stop talking. You should avoid such types of persons, since they can make you lose your focus on what you need to do. Keep in mind that you are at the gym to lose weight, and not for chit chat.
If you really wants to lose weight, You need to find proper foods and targeted exercise that will help you with this problem. Here you can get several free services to help lose weight and burn belly fat in the safest and fastest way humanly possible >> www.bellyfatlossng.com

Whenever you see yourself putting on weight, just increase your fiber intake. The best source of fiber is fresh fruits and veggies. These are the best belly fat burning food. There are many other good sources of fiber too like some meat products, beans, legumes, and cereals. Top fiber rich fruits include avocado, papaya, oranges, grapefruit, strawberries, kiwi, mango, apricots, and guava.

Top fiber rich veggies include broccoli, artichokes, turnip greens, spinach, raw carrots, tomatoes, and potato with skin. All the bran cereals are rich in fiber so include them in your diet too. Apart from eating fiber rich foods eat lean proteins like turkey and chicken and avoid too much of carbs in your diet.
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Check out our 10 tips for fast weight loss if you want to lose a few Kg of your belly fat quickly. There's no need to starve yourself or go hungry. Simply be more aware of what you eat, reduce your intake of fat and sugar, and fill up with vegetables and fruit. Here's how:

1. Write down everything that you eat or drink that contains calories, even if it's just a splash of milk in your coffee. You don't need to count the calories. Simply writing everything down will help you to see when those sneaky high calorie foods are creeping in and sabotaging your fast weight loss.

2. Make your own meals instead of relying on TV dinners and other packaged foods. Food manufacturers add salt and sugar to almost everything to make us want more and more.

3. Include at least two servings of vegetables in every main meal (not counting potatoes), or add a large salad with low fat dressing. Aim to eat more green, leafy vegetables. Fresh vegetables will help you to feel full and satisfy your body's need for vitamins and minerals, reducing cravings.

4. Cut your fat intake in half. Since you're not eating packaged foods any more, it's easy to do this. Measure the oil that you use for cooking and only use half as much. Spread butter very thinly. Switch to low fat milk. Cut visible fat off meat before cooking, and don't eat the skin.

5. Have sweet treats containing sugar no more than three times a week. If you are a sugar addict you may find this difficult at first but you will soon have much more appreciation for the sweetness in fruits and vegetables, and fast weight loss may be your reward.

6. Indulge yourself with plenty of fresh fruit. Grapes, cherries, berries, apples, mangoes and bananas are delicious replacements for the unhealthy desserts that most of us eat. Try them chopped into low fat sugar-free yogurt.

7. Try grated carrot for a snack. Mix in a chopped apple if you want. Grated carrot takes longer to eat than a whole carrot and because of this, it's way more satisfying.

8. Choose food that you can chew, and eat it slowly, putting down your fork between bites. Go for brown rice instead of white, whole fruit instead of juice, chunks of whole foods in your soup. The added fiber will fill you up and help the body to eliminate waste, and the act of chewing will make you feel more satisfied with your meal.

9. Plan your meals and your shopping. Think ahead and make a list of what you will need, then stick to it. To make this easier, never go to the grocery store when you are hungry. Or order your shopping online for delivery.

10. When you eat, just eat. Sit at the table, even if it's just for a snack. Don't eat while doing something else at the same time (watching TV, driving, reading, checking email). If you eat with others, of course you may talk, but try to avoid bringing up heavy or contentious subjects at meals. Arguments are not good for anybody's digestion and won't help your fast weight loss.

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Mixing food and entertainment.
It’s easy to
mindlessly eat while you’re watching TV.
Make eating a separate activity, and you’ll consume less.
Also, five days of hard work eating and exercising
can easily come undone from a weekend of binging.
If eating out is your problem, then eat lightly
before you go out to curb your hunger.

Eating to relieve stress.
There’s nothing wrong
with taking pleasure in eating, but don’t use food
as your primary stress reliever. Find other ways
to dissipate stress, such as exercising, reading,
meditating, rather than eating.

Eating on the run.
With the abundant
availability of convenience foods, it’s easy to
grab something from a vending machine or
fast food store. But don’t make this a regular habit.
Plan your schedule to include enough time
to prepare and eat your meals in a quiet place,
without the rush.


Avoid getting too hungry.
Always try to eat before
you get hungry. This may seem counterintuitive,
but it’s very effective. There are two ways which
can help make this easier to accomplish:
Eat smaller, more frequent meals. Instead
of three meals per day, you should be
eating five or six smaller meals.

By eating more frequently, there will be
less time between your meals and
less chance you’ll experience hunger.
Eating more frequently also helps to raise your
metabolism. Access over 101 Flat Belly Nigerian Recipes http://www.bellyfatlossng.com

1. Eat oatmeal –
Eating oatmeal can greatly help you in losing weight, especially if you do it in the morning. Oats are actually loaded with dietary fiber, which can naturally suppress your appetite. Aside from that, due to its high fiber content, it can also make your body burn more calories in processing it.
2. Eat an apple before dinner –
Eating an apple just a few minutes to eating dinner can help you lose weight, since it can suppress your appetite effectively. You can also do it during snacks. It is better to include the skin, as long as the apple has been grown organically, since it contains lots of essential nutrients.
3. Eat banana when you wake up in the morning –
When you eat a piece of banana when you wake up, it would provide your body with the energy that it needs to jumpstart your day. Aside from that, it is also loaded with nutrients, which can help you maintain good health. More importantly, it can also help in suppressing your appetite naturally.


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The avocado is another great fruit for weight loss. Avocadoes are filled with good fats. These fats help to coat the stomach so that the other foods that you eat can be easily digested. But avocadoes are not just great for belly fat and weight loss, they also have the added bonus of being a popular anti-aging food.

Adding avocado to your regular diet will make your skin and eyes glow along with helping you to lose weight. For best fat burning foods, try the “25-Day Fat Burning Plan” Fat-Burning SALAD Cookbook HERE => http://www.bellyfatlossng.com

If you are overweight, then losing weight should be done gradually, and steadily. The process should not be rushed, and one should never lose more than 10 kg a week. This is the safest way to lose weight. There are several reasons why you weigh what you weigh. For example, If you’re looking to lose weight effectively you will not find a magic pill or drink that will allow you to slim down without making any serious changes in your lifestyle. It’s sad but true!
Marketers know that everyone wants to lose weight and feel great without much work on their end. They seldom work at all or aren’t permanent in their effect. Also, they may be harmful to you too.
Always ignore any such product promising you results which don’t require any effort from your part. Losing weight requires work, exercise and a health regimen, without these activities it makes it pretty difficult.
Goal Setting
People who are obese or overweight have often, instead of dieting, resorted to exercise and eating healthy foods according to the rules set down by the Dietary Guidelines, who recommend eating foods with low fat and more greens in them, such as vegetables and fruits, and grains also. People who do diet however, need direction and help in order to efficiently control their weight.

Unless and until you are seriously overweight or obese, and need to get rid of the fat immediately and fast, your strategy should always be aligned towards long term goals, which have long lasting and often permanent effects, if you follow certain basic rules.
Here are the steps someone would typically take to lose weight:
1. Consult your physician and check whether it is at all feasible for you to lower your calorie consumption and increase the amount of physical exercise that you do.
2. Create a balanced diet consisting of food that has very few calories in it that leads to losing about 4 to 5 kg per week. Fruits and vegetables should be eaten around 5 servings a day, and be sure to include whole grains, milk products and meat too. This is an extremely healthy diet that you can follow and is guaranteed to reduce weight. Don’t worry we’ll go over several diets in later chapters.
3. Exercise or physical activity of any kind is a must if you want to lose weight. You don’t have to necessarily start off by going to the gym hardcore. You simply have to start somewhere by staying active. Try taking the stairs, instead of the elevator, or the escalator, or try parking farther and walk the distance instead.

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You should avoid iceberg lettuce and opt for Romaine; select fresh fruit rather than fruit in heavy syrup. You may be tempted to eat fried chicken, bacon or spareribs, but go for low-fat options such as baked chicken, lean hamburger, and grilled fish.
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Do you really want to know how to lose your belly fat naturally? Have you ever dreamt of washboard abs or a flat tummy but do not want to take pills, shakes or potions? Do you wish for an exercise plan that do not depend on complicated abdominal crunches that take an athlete to actually pull off? Then I have a solution for you. The only natural way to lose your belly fat is called the diet and exercise plan.
1. To start off, you must have a balanced low calorie diet.
The first suggestion is to eat around outside of the supermarket. That is, do not go into isles where all processed food is. Rather, eat lots of fresh fruits and vegetables, in addition to this eat a moderate amount of lean meat and low fat dairy products. Stock your kitchen with natural foods like whole legumes and grains.
2. Keep in mind that there are food choices that you can make to save calories.
For example, by taking 1 cup of potato chips rather than 2 cups of air popped popcorn you save 95 calories. Again, by eating ½ cup of sliced strawberries with ½ cup of fat free vanilla yogurt instead of eating the prepackaged fruit on the bottom strawberry you save 105 calories.
3. Then, start to ramp up a cardio routine.
At least 5 times a week you should be doing heart healthy exercises. Research has shown that dieters who walk for 50 minutes 3 times a week lost almost twice as much belly fat as those who only reduce their calories
4. As a natural way to lose belly fat, you should aim for 45 minutes of strenuous exercise.
This exercise should include jogging, cycling, fast walking, or using cardio machine at your gym.
5. The best routine that can burn up to 500 calories in one session is warming up for 3 minutes, picking up the intensity for 3 minutes, pushing yourself as hard as you can for 2 minutes, then slowing down for 3 minutes followed by pushing yourself for another 2 minutes.
6. On top of your cardio you should be doing strength training.
The key to finding a natural way to lose your belly fat is working your muscles. Buy a belly ball and work out with this large 22 inch stability ball. In sporting goods stores they cost about $30.00 and if you are serious about finding a natural way to lose your belly fat you will get one.
7. Lie on your back and hold the ball in the air between your legs for one minute.
It is easier to get the hang off than a traditional crunch and will strengthen your muscles as well. The key to the natural way to lose your belly fat is diet, proper exercise including cardio and strength training routines. Nothing Else!

Most women can drop weight on the scale but NEVER Lose The Fat On Their tummy! You need to find proper foods and targeted exercise that will help you with this problem. Here are several free services to help lose weight and burn stomach fat in the safest and fastest way humanly possible. Access them here >> www.bellyfatlossng.com For Fresh daily articles on weight loss visit www.nigerianbellyloss..com

Fat loss has always been a goal that we all strive for whether we admit it or not especially in today’s society where we are more concerned by how we look and how much we weigh. Everyone has an ideal weight that he/she wants to achieve. The question is how do you successfully reach this ideal weight?
We usually do not have enough time to squeeze in some type of exercise in this fast-pace world of ours where we are always on the go. Who has time for walkout between work and taking care of the family? Considering all this drawbacks, is exercise really enough to lose fat? Which is more important in losing fat - diet or exercise? Some people believe that we have to exercise for hours on end if you want to lose fat successfully. However, in reality exercise is only a very small part of the equation.
Research has shown that fat loss programs focused on decreasing your caloric intake make you lose three times more fat than a program focused on increasing your physical activities. What this means is that diet plays a more significant role than exercise if your goal is just to lose fat.
If you cut down your daily caloric intake it will make you lose more fat than just increasing your physical activity. To burn off 160 calories from a donut you may have to walk 35 minutes. You can then imagine how much it will take you to walk if you ate large fries and a glass of coke, you might have to walk several hours to burn off all those calories. All you need is to watch what you eat and you will be more successful at losing the excess kg of fat

We are not saying that you should forget exercising completely. You also need to incorporate exercise into your daily routine if your goal is to be healthy and increase your quality of life. In fact, studies have also shown that adding exercise increases your life span. Exercise can also reduce your risk of developing medical conditions such as diabetics, heart disease, high blood pressure and some types of cancer particularly colon and breast cancer.

Exercise can also help improve your mood, reduce depression and anxiety, help you sleep better, improve mental clarity, stall the aging process and give you more energy. However, workout is also crucial for overall physical and mental fitness even though dieting by restricting your caloric intake is enough for you to lose fat. If you want to have a better quality of life that will allow you to live to the fullest, you need a healthy diet and a regular exercise regimen.

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How to lose belly fat is probably the question most people ask about, especially now that a huge percentage of the population are overweight. Many people are always in search for ways on how to lose belly fat in order to regain their confidence and to be able to live a healthier life.

Most people think that starving one's self is a part of the methods on how to lose belly fat. However, drastically lessening your food consumption is not only dangerous to health but also a way to gain more weight, especially increase belly fat.

Some people tend to tolerate long periods without eating, with a belief that it can help them reduce fat and lose weight. However, food deprivation only results to more hunger, leading to eating more. The body requires food in order to maintain the 'burning' metabolic status. If you do not eat, you will only slow down your body's metabolism and this will not help in your weight loss scheme.

The best thing to do is to eat small meals five to six times each day. This will help your body acquire energy from the food you consume, instead of storing the food in your body as fat.

Another myth most people believe in is that getting not enough sleep can help lose weight and reduce belly fat. However, not having enough sleep is unhealthy and may affect the functions of the body and when this happens, the body will not have the ability to burn fat during workout. It is essential to have six to seven hours of sleep each night in order to allow the body to function all throughout the day.

Many people believe that doing crunches and sit-ups is effective in strengthening inner abs. However, this is not the solution to losing belly fat. It is recommended to do cardiovascular exercises such as jogging, running or aerobics to help eliminate your excess belly fat. Furthermore, weight training can also help in losing body fat.
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Most Nigerian Foods are Naturally fattening! That’s why most Nigerian women can drop weight on the scale but NEVER Lose The Fat On Their tummy! You need to find proper foods and targeted exercise that will help you with this problem
There are two main ways why a person should lose belly fat.

Social reasons
- Women, you will look more attractive to men. Men, you will look more attractive to women.
The risk of getting belly fat
- Hart attacks
- Diabetes
- strokes
- premature death.
You must start with losing belly fat today; well okay tomorrow is also fine.
However, you must keep in mind that there are no wonder ways to lose your belly fat. You will have to work on it for several weeks to Lose belly fat fast –

Here’re the 5 effective ways to do it.
#1 Belly dancing.
No matter what they have told you belly dancing is suitable for all ages and all types of body.
It will not only help you to lose weight but also to get more self-esteem, but let your doctor know it if you start out a new exercise regime.

#2 Tae Bo
Doing Tae Bo (created in 1975 by Billy Blanks) is a very effective way to lose belly fat. Just like with other aerobic exercises the hart pumps up blood very fast in your body. Some people are seeing results in a few sessions, of course this depend from person to person.
#3 Jogging.

They have always told me the best way to start jogging is one hour before breakfast. I don't know if that's true but jogging is a very effective way in your battle against belly fat and fat in general. Jog at least twenty minutes otherwise you won't see any results.

#4 Crunch exercises
Doing crunch exercises is one of the most common methods to train the abdominal muscle. You will see more result if you use a swiss ball.

#5 Don't drink alcohol.
There is nothing wrong with drinking a cold beer but don't do it to often. Alcohol contains a lot of calories and your goal is to lose calories.
My recommendation to you do not drink more then two glasses of alcohol per day. But you must keep in mind that doing exercises is not enough to lose belly fat. You should adapt your eat pattern.

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The secret to weight loss also lies in your kitchen cupboards. Hot spicy foods can jump start your metabolism. Have you noticed how curried foods make you sweat? This is one of the symptoms of increased metabolism. Switch from black pepper to cayenne pepper for faster weight loss. Add ginger to foods and eat hot salsa to enhance your fat-burning furnace

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Food can be the major downfall of many dieters; it is hard to think of life without chocolate, cake, ice cream or potato chips. In order for your diet to work, it has to be a lifestyle change which means to be thoughtful with your food choices and portions. You can still have potato chips, but instead of the oily fried chips, choose the baked chips.

A carton of ice cream can last a few months in the freezer, so you can eat a proper serving size once or twice a month. As for chocolate, go ahead and eat it, but portion control is very important. If you want to treat yourself for reaching your two week goal, have a small piece of chocolate. You also need to incorporate fruits, vegetables and other healthy options into your diet.

Try a delicious vegetable salad instead of a burger or opt for sunflower seeds, almonds and peanuts if you want a snack between meals. Drink the required 8 glasses of water each day and remember that whatever you do, just have fun doing it.

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Skipping meals, eating fat-free foods, no exercise and low thyroid all have one thing in common — they promote a low metabolism. Your Basal Metabolism rate (BMR)is the rate at which your body burns food when you are at rest.

When you hear people refer to their slow metabolism, they are actually saying that they have slow BMR. Metabolism is the reactions that take place inside our cells to create energy. All the food we eat is broken down to produce the energy needed to maintain body temperature, to breathe, to move our muscles and keep weight in check. A peak operating metabolism can burn up a lot of fuel (food) and create plenty of energy. Conversely, a slow metabolism will store fuel as fat.

The secret to weight loss also lies in your kitchen cupboards. Hot spicy foods can jump start your metabolism. Have you noticed how curried foods make you sweat? This is one of the symptoms of increased metabolism.
Switch from black pepper to cayenne pepper for faster weight loss. Add ginger to foods and eat hot salsa to enhance your fat-burning furnace. Fat-burning foods and supplements support a healthy diet and quickly reset
your metabolic rate quickly.
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Stomach fat is the same as any other fat on your body’s st0red fat!
It’s there because over time you’ve consumed more food than you’ve burned off. And your body, designed to keep you alive, st0res that extra energy.
Unfortunately, your stomach is one of the places it gets st0red and it’s a dangerous place to keep it. Not to mention, it’s not so comfortable or attractive either. So let’s get rid of it once and for all! The solution is simple but it will involve some effort on your part.

To get rid of it, you need to burn more energy than you eat! So the solution is twofold, stop eating junk and fill your body with nutritious foods. The ideal approach is to eat 5-6 smaller meals a day. Each meal will have complex carbs and a lean protein.

The second aspect of this stubborn stomach fat-burning solution is to well, burn the fat. Exercise and get your body moving. What exercise is best? Weight lifting!

But not just any old weight lifting, there’s a strategic approach to take. But don’t worry, you won’t be in the gym for hours and you don’t need fancy equipment. You only need a 3-5 kg dumbbell set.

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There are several types of detox diets. There are those in which you can only
eat fruits and vegetables, those in which you can only eat clean foods,
those in which you can only drink fruit and vegetable juice, and the most
extreme type where you can only drink water.
You can also do specialized cleanses designed specifically for certain area of the body, for instance the liver, kidneys, blood or lungs. However, most detox diets just involve cleansing the entire body. Below, there is a sample of a seven day detox diet that you can try.
First of all, it is important that you have regular bowel movements during a
detox because this will lessen the likelihood of toxins being reabsorbed by
the body. A good way to make sure you will eliminate regularly is to take 2
tablespoons of ground flax seeds in lemon water in the morning, and drink
lemon water throughout the day.

Flax seeds provide the body with fiber and lemon water
has a slightly laxative effect. It is also important to drink
enough fluids on a cleanse. You should try to include
at least 8 glasses of water daily to ensure that
you are allowing toxins to be flushed out.


A sample menu of a detox diet follows below. This is a diet that allows some
food, since this tends to be easier for beginners. Remember, you can modify
this to fit your needs and preferences. Do this for 3 days.

UPON RISING
1/2 lemon squeezed into a glass of warm water
1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a
glass of water
BREAKFAST
breakfast smoothie made with pear, rice milk and rice protein powder
supplements: vitamin C

SNACKS
apple juice diluted with water, vegetable broth supplements: milk thistle
celery sticks and hummus
LUNCH
chunky vegetable soup made with vegetable stock and your choice of vegetables steamed broccoli with sesame seeds and beets sprinkled with lemon juice on brown rice apple sauce supplements: multivitamin
SNACKS
dandelion root tea, carrot sticks with hummus dip water
supplements: milk thistle

DINNER
curried lentils on quinoa salad with mixed greens, red peppers, artichokes and sprouts drizzled with salad dressing of garlic, lemon juice and olive oil vegetable broth

BEFORE BED
1 tablespoon of bentonite clay and 1 tablespoon of ground flaxseeds in a
glass of water. This can be followed for up to seven days. Have fun, and remember to be careful, because while you should expect to feel sluggish and slightly ill, if you are feeling very ill or fatigued, contact your doctor.

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Losing tummy fat can be a frustrating and difficult goal for many people. It takes commitment both to diet and exercise to lose weight. Keep in mind that losing body fat is essential for general health and longevity even though it could be challenging to change ones diet.

By decreasing the amount of "bad" foods and increasing the presence of natural foods in one's diet, as well as regularly exercising, one can accomplish the goal given enough patience and determination. Even though many people are afraid of exercise, there is no genuine weight loss program that does not incorporate exercise. To achieve success in your weight loss efforts you MUST include exercise.

You can get free services to help lose your weight and burn stubborn belly fat in the safest and fastest way humanly possible HERE >> www.bellyfatlossng.com and get fresh articles daily on belly fat loss here >> www.nigerianbellyloss..com