Resistance Band Exercises to Flatten Your Stomach

 Resistance Band Exercises to Flatten Your Stomach

By Azeez Shukurat

The use of resistance bands for your stomach exercise routine can be of significant help to get the six pack you want, and to add up to that benefit, there are varied resistant band exercises to choose from. These resistance bands are made of different intensity levels, and this is determined by their color. (Green being the softest level and red the most difficult level). Anyone can start with a band appropriate to their fitness levels and work their way to more difficult ones.
Choosing a high intensity resistance band to start can easily lead to injury, so please avoid that and also before starting your routine consult with a professional to see if you can perform these type of exercises.
Twisting Roll-Back
- Sit on a flat surface - I suggest you use the floor for this resistance band exercise.
- Sit with legs bent and heels on the floor with your toes pointing to the sky.
- Loop the band around your feet, put one end in each hand and put your hands together.
- With a a rolling motion, lower your torso to the floor about 45 degrees. At the same time, twist to one side and spread your hands to the sides.
- Hold for about a second and slowly go back to the starting point of the exercise, reversing the movement and keeping control of your movements.
- Repeat for a set and work the opposite side.
One-Arm Band Pull
- Stand with your feet hip-width apart.
- Hold the band above your head 18 inches apart.
- With your left hand overhead, bring your right hand out and to the right, elbow bent at about a 90 degree angle.
- Hold your left arm still as you contract your abdominals and lower your right arm until your hand is in line with your chest.
- Hold for some seconds and return to the starting position, repeat an entire set and switch to the other hand.
Seated Crunch
- The seated crunch Works the mid-section of our bodies like the traditional crunch but without the strain on the neck and without lying on the floor. The resistance is provided by the bands.
- Sit on a chair with your back straight (preferably a chair with a straight back) and loop your band on the chair.
- Sit with your pressed on the floor and legs hip-size apart..
- Contract your abdominal, bend forward to a 45 degree angle.
- Repeat for an entire set.

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Weight Loss|The Exercise Trap

Read anything about weight loss and you will see something about exercise. It might be referred to as "physical activity", but that's just a codeword. They mean exercise.
Actually, many people have tried exercise and given up on it because it just didn't seem to work for one reason or another. Here are some explanations of why someone might think that exercise ISN'T working, when it IS!
THE BEGINNING OF THE EXERCISE PROGRAM FOR WEIGHT MANAGEMENT
Exercise is activity, movement you might say. People have been moving all their lives, so they know how to do it, right? Well, if you are just talking about "getting some exercise", you might be right. However, if you are talking about exercise for the purpose of losing weight, things change a little.
At the beginning of a weight loss program, the person has probably been sedentary for some time and has experienced an overall deterioration in the body's ability to deal with, or react favorably to, physical activity. At this point, almost any activity above the normal level becomes "exercise" for this individual. Over time, the body will adjust to the new level of activity and assume a new homeostasis, or overall balance of physical ability, fat, muscle, body weight, and metabolism. It then becomes time to adjust the activity upwards in order to arrive at a new balance. Once an acceptable balance, usually a target weight, has been arrived at, the individual can change from a weight loss program to a weight maintenance program.
Unfortunately, people tend to be a little ignorant on the subject of exercise and sabotage themselves at the start of their weight loss program through several different mechanisms. Beginners usually:

• Try to do too much
• Don't do enough
• Don't increase the level
• Do the wrong exercises
• Have unrealistic expectations
• Don't understand what exercise is going to do

Some of these items cross lines, so it is difficult to talk about one without talking about another one or two. For example, if someone has unrealistic expectations, they may try to do too much or too little. If they do not understand what exercise is going to do, they may choose the wrong exercises. Most of these problems are directly related to ignorance about exercise. This is why, if you are interested in using exercise as part of a weight loss program, you either do a little studying on the subject, or get yourself a good personal trainer.
Let's briefly talk about the situations above.
TOO MUCH EXERCISE
This can cause you to fail in many ways. You can strain muscles, make yourself feel sick, or even injure yourself. After a day or two of too much exercise, your body and your brain will be screaming at you to "knock it off!" To be effective for weight loss, exercise should become a regular activity and if you are dreading the next workout, you will eventually find ways to avoid it altogether. You need to start small and build yourself up. This can create a problem also.
TOO LITTLE EXERCISE
As I mentioned above, for the sedentary individual, almost any activity will be classified as "enough exercise" at first. However, the body soon adapts to this small unit of activity and settles in at a new level, usually without really exhibiting much in the way of weight lost.
INCREASE THE LEVEL OF EXERCISE
Once the body has achieved its new level of "fitness" relative to the starting point, it becomes necessary to increase the intensity or duration of the exercise, or both. The person who starts out trying to run a marathon will fail. The person who starts out walking to the mailbox must eventually start walking past the mailbox and down the street, or they too will fail.
THE WRONG EXERCISES
Exercises can be divided roughly into three groups. In my high school days (don't ask how long ago) we would talk about strength, endurance, and flexibility. These days you hear things like resistance training, cardiovascular training... and flexibility. As pointed out, at the beginning, almost any movement will qualify for pretty near all three types. As you progress, you will have to separate out each and, for the purpose of overall health, give each its due. However, for weight loss, cardiovascular activities will probably give most people the most weight loss bang for their buck. Be aware that strength training will also benefit weight loss in the long run due to the formation of muscle tissue which can aid in burning calories.
UNREALISTIC EXPECTATIONS
Exercise works, but it generally works from the inside out. While someone who is overweight may experience an initial weight loss, most of what is happening is going to take time. If you want to look in the mirror in a couple of days or step on the scale and see obvious evidence of weight loss, you are bound to be disappointed. You will have to accept the fact that even the most perfectly designed and executed exercise program is probably going to take weeks or even months to produce inspiring results. At the start, you may just have to keep going on faith. However, EXERCISE DOES WORK!
EXERCISES LITTLE SURPRISE
This actually happened to my wife. She was trying to lose weight and began exercising. A few days later, I could tell that she was experiencing benefits. She was more active, perkier, her complexion was glowing, she was walking around the house singing more than usual, and she looked "tighter" to me. One night we were talking, and she was going on and on in an excited way about how much looser her clothes were getting. In fact, they were getting so baggy; she was saying that she would have to go shopping for more. She was in a great mood when I left the room. A few seconds later, I heard her exclaim, "Oh no!" I stepped back into the room and she was crying.
She had stepped on the scale and her weight had GONE UP since the last time she had weighed herself.
Even though I had explained to her what was going to happen, like most people who have tried and tried to lose weight, her immediate reaction was that her exercise program "wasn't working." She felt like another promise had failed her.
We will leave aside the fact that everybody's weight fluctuates from day to day and from hour to hour. If you are checking your weight daily, you are setting yourself up for failure. If you MUST weigh yourself, do it once a month or even once every two months. If you have been eating properly during that time and doing your exercise, increasing it as you achieve each new level of ability, you will have lost at least a few pounds.
What got her, and a lot of other people, is a simple physiological process which was, in a few days, going to work in her favor. When someone who has NOT been exercising begins to exercise, they usually build some lean muscle mass and burn off some fat. Unfortunately, at first, the weight of lean muscle mass that is added is sometimes greater than the amount of fat that is lost. Therefore, someone may find that they are actually GAINING WEIGHT for the first few days or even weeks of their exercise program. In time, if the program is continued, the muscle mass will plateau, and the fat will continue to be burned and the weight will come down.
Remember how my wife was saying that her clothes were looser? That's because she was burning fat and adding lean muscle mass. The lean muscle takes up less space than the fat that has been burned. Even though she had gained weight, her body size was actually smaller... and she was healthier.
If you are going to start a weight loss program, make sure you learn a little bit about exercise and use that in addition to monitoring your nutritional intake.

Best Exercises For Lean Muscle Mass Gains and Fat Loss

Which bodybuilding exercises are the best ones for lean muscle mass gains and fat loss? This is one of the most common questions that I get asked on almost a daily basis.
In weight training, there is a variety of exercises that one can choose from to sculpt the body of your dreams. Results in bodybuilding are generally measured in body composition changes; increased muscle mass or tone, depending on the goal, along with decreases in body fat. The speed at which such changes are acquired depends on the training protocol used, the nutrition plan followed and the amount of rest (good night sleep) that the trainee gets.
In order for a training protocol to work at peak efficiency, not only must it be periodized or cycled but it also must include exercises that give you the most stimulation in the minimum amount of time.
Different exercises provide different levels of stimulation. Exercises like the leg extensions, while excellent for sculpting the lower part of the quadriceps, produce less of a stimulating effect than an exercise like the squat. The efficacy of an exercise really depends on the exercise's ability to involve the maximum amount of muscle fibers and also on its ability to provide a neuromuscular stimulation (NMS).
Neuromuscular stimulation is of crucial importance as it is the nervous system that ultimately sends a signal to the brain requesting to start the muscle growth process. Having said that, how do we determine what the stimulation factor of each exercise is? Such will be the topic of the next section.
How To Determine Which Exercises Are Best for Muscle Gain and Fat Loss? - NMS Classes
In order to rate what the NMS of each exercise is, I borrowed the Class rating system used for classifying the speed of DSL systems (technology used to achieve high speed connections to the Internet through your phone line) and tailored it to fit my purpose. In this system a Class 1 technology has lower speeds than a Class 2 technology.
Therefore, in our exercise rating system composed of four classes, a Class 1 exercise yields the lowest NMS (this class is composed of variable resistance machine type of exercises) while a Class 4 exercise yields the highest NMS and is therefore the hardest but most stimulating one. In each class we may also have subclasses such as Class 1a and Class 1b. A Class 1a exercise will yield less NMS than a Class 1b.
Class 1a
Class 1a exercises are composed of isolation (one joint) exercises performed in variable resistance machines (such as Nautilus) where the whole movement of the exercise is controlled. These type of exercises provide the least amount of stimulation as stabilizer muscles do not need to get involved since the machine takes care of the stabilization process. An example of such an exercise would be the machine curl.
Class 1b
Class 1b exercises are compound (multi-joint) movements performed in a variable resistance machine. An example of such movement would be the incline bench press performed in a Hammer Strength machine. Since the movement is a compound one, more muscles get involved and therefore the neuromuscular stimulation is higher than that offered by a machine curl for instance. However, the fact that the machine takes care of the stabilization issues limits the growth offered by the exercise.
Class 2a
Class 2a exercises are composed of isolation (one joint) exercises performed with non-variable resistance machines. An example of such exercise would be the leg extension exercise performed in one of those leg extensions attachments that come with the benches that are sold for home gyms. These attachments lack the pulleys and the cams that would make the exercise a variable resistance exercise. Therefore, the muscles need to get more involved in the movement, something that as a result provides better stimulation.
Class 2b
Class 2b exercises are composed of basic (multi-joint) exercises performed with non-variable resistance machines. An example of such would be the bench press unit that is attached to the Universal type of machines or a leg press machine that contains no pulleys or cams that would make the exercise easier. Since there are no pulleys or cams to make the exercise easier as you lift the weight, the NMS is higher.
Class 3a
Class 3a exercises are isolation (one joint) exercises performed with free weights. An example of such exercise would be a concentration curl performed with a dumbbell. It is still not very clear whether a multi joint exercise performed on a machine offers the same amount or better NMS than the one offered by a free weight isolation exercise. However, for the purposes of this discussion, we will assume that the free weight isolation exercise provides more stimulation as stabilizer muscles come into play (especially if you do the exercise standing up).
Class 3b
Class 3b exercises, as you probably guessed by now, are multi jointed basic exercises performed with barbell free weights.
Class 3c
Class 3c exercises are multi jointed basic exercises performed with dumbbell free weights.
The barbell exercises provide less NMS as the movement is more restrained as opposed to dumbbells where the weights can go in all types of directions unless all of your stabilizer muscles jump in and constrain the movement. Because of this, dumbbells provide the highest NMS in this category.
Class 4
Finally, Class 4 exercises, the king of exercises, are free weight exercises where your body moves through space. In other words, any exercise where your torso is the one moving, such as squats, deadlifts, pull-ups, close grip chins, pushups, lunges, and dips, will provide the most stimulation possible and therefore, the fastest results. Haven't you seen at the gym how many people do great amounts of weights in a pulldown machine but have trouble doing pull-ups?
The reason for this is that in order for you to perform these type of exercises you need to be capable of not only carrying the added resistance but also involving your bodyweight as well. Therefore, many muscles are called into play in order to perform this feat. If you look at it, by performing dips, chinups, squats and deadlifts you are really hitting every single muscle in your body! These exercises not only give you fast results, but they also create functional strength; in other words strength that can be used for your daily activities.
If you are great at performing pull-ups and you go to perform a pulldown you'll see how easy the task of performing a pulldown is. As a matter of fact, depending on your pull-up strength, you might be able to lift the whole stack in most pulldown machines. However, the reverse in not true. While you may be very good at performing pulldowns you may not be able to perform many pull-ups as the strength gained in the pulldown exercise is not as transferable as the one gained in a pull-up. Again, the reason for this phenomenon is NMS.
Conclusion
Now that you know what exercises are the ones that give you the most bang for your buck, then my recommendations are the following:
If you follow very low volume routines (3-7 sets per bodyparts), please choose only exercises in the Class 3b, 3c and 4 region.
If you follow a medium volume type of routine (8-13 sets per bodypart), stick mostly to Class 3b, 3c and 4 type of exercises but for those bodyparts where you perform 12 or 13 sets, you may want to incorporate 2 or 3 sets at either the beginning or at the end of the workout from one of the lower classes. This is especially true for legs in which a leg extension movement at the beginning of the workout is a great tool for pre-exhausting the quads or at the end of the workout serves as a great finishing movement.
For high volume routines (14-20 sets per bodypart) you can get away with having 1/3 of your routine composed of lower class (Classes 3a and below) exercises.
Remember, convincing your body to grow and develop muscle is not an easy task. However it becomes an impossible one if you choose exercises that do not provide a significant NMS effect. Therefore, always choose exercises from the higher classes in order to show your body that you mean busi

Increase Your Fat Burning Potential During and After Exercise

 Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).
Time Interval from Last Meal to Exercise Performance
How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.
One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal. They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.
But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical - what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.
Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.
Pre-exercise Meal
What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.
The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.
Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).
Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise - doing so will inhibit your fat burning potential.
Intensity of Exercise
Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation - the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.
Aerobic fitness is determined by an individual's ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone's VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate - all you need is your age and a simple formula (5).
Maximum Heart Rate (HRmax) = 205.8 - (0.685 x age)

• Example Age = 45
• 205.8 - (0.685 x 45)
• 205.8 - 30.83 = 175
• HRmax = 175 beats per minute

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

• 175 maximum heart rate x 63% = 110 beats per minute
• 175 maximum heart rate x 75% = 131 beats per minute
• 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities - how does one manage to accomplish both?
One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute. Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.
Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.
Type of Exercise (aerobic versus resistance training)
Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases. So the question becomes how should one incorporate these types of exercises?
Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status - during this time period, body fat is broken down to supply the energy needed.
Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC. In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.
Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and "burnout," and allows for continued overall improvement.
Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

LOSE WEIGHT QUICKLY NOW WITH LIFESTYLE CHANGES|HEALTHY EATING TO LOSE WEIGHT

According to researches and studies, what we eat during lunch and dinner usually affects our health level and also our daily life style. You can always bring your lunch from home, but if you are clueless about the healthy things to eat for lunch, the result will be as useless. You need to know the healthy substances and the healthy contents to get the best benefits from our lunch period.
 
When dealing with the healthy things to eat for lunch, you need to have meal planning and arrangement. Without the planning, your diet plan can go chaotic and you end up getting nothing at all. The first thing you need to consider about having healthy lunch is to keep the foods and ingredients closest to the natural condition and state. For example, consuming fresh veggies or fruits are extremely good for you because they contain special nutrients not found in other foods, such as chlorophyll and enzymes. Not only they will keep your blood sugar level steady and stable, they will also satisfy your craving so you won't easily binge or snack.
Consuming whole grain products or dairy products will provide you with the required minerals and vitamins. You can consume these items by consuming them raw or steam them. As long as you don't fry them, then you will be okay. And stay away from sauces, cheese, or gravy.
So, what can you consume within your healthy things to eat for lunch plan? You can consider:
- Green and bright veggies
- Fresh fruits - consider berries as options as well
- Dark greens and lettuce
- Whole grain pasta and bread
- Dried fruits or nuts - beans sometimes can be made a possible option
- Healthy oil like olive or canola oil
- Seeds and legumes
  Never consider about having fad diet if you are thinking about losing weight. It is always better if you can focus on the life style change, including your meal planning and consumption, so you can achieve better health level. Here are some examples menus for your healthy things to eat for lunch planning.
- You can combine salad with brown rice if you want to stay full and remain healthy. For the salad, you can use bulgur, wheat berries, or dark leafy veggies. You can also add broccoli, beans, olive oil, and cherry tomatoes. In an instant, you can get satisfying salad that is taste and healthy.
- You can have lean chicken and beef with sandwich. Add spinach and have whole grain bread. This lean chicken sandwich can be combined with the salad.
- Combine cottage cheese with veggies to produce refreshing and healthy lunch. Add sliced tomatoes, avocados, wheat germ, sunflower seeds, or hulled pumpkin. It is okay to add sesame oil or honey. When you serve it with corn ships, you can have a very delicious, fulfilling, and healthy lunch.
Dealing with healthy things to eat for lunch shouldn't be too difficult if you know what to expect and achieve. Starting living healthy life isn't tricky as you know the reward that you will get.

LOSE WEIGHT FAST WITH CALORIES REDUCTION|WEIGHT LOSS

Here's another thing you may have been thinking. "I know how to lose weight... just eat fewer calories than I burn. I got that. I know I can do this by eating about 500 calories less than my maintenance level. But, instead of eating below my maintenance level, couldn't I just workout more and therefore burn more calories?" The answer is YES!

If your maintenance level is 3000 calories a day, and you are eating the full 3000 calories a day, you could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less. The only real difference is that it's quite a bit more work to burn off 500 calories every day through exercise than it is to just eat 500 less calories daily.

Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), the best idea in terms of results and all around health is to do it using a combination of both if you can. A proper diet plan combined with a proper workout is the ideal weight loss scenario. But, I'll talk more about that later. First I need to cover one final Phase 1 question you may have...

"While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don't they matter?" The answer is yes, but not in the way you might think.

12 ways you can "boost" your metabolism|Easiest and fastest ways to lose weight quickly.

 "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism occurs in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running.

"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!.

The good news is that there are 12 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day!.

• Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
• Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
• Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
• Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
• Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.
• Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
• In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
• Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
• Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!
• Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
• Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
• Avoid the"3 P's".....pills, powders, and potions! There are NO quick fixes!
  Get started today! You'll feel better and your metabolism will be in "great shape"

IMPORTANTANCE OF PROTEIN IN LOSING WEIGHT|WEIGTH LOSS DIETS

Besides just being a requirement for overall health and function, protein is an extremely important part of The Lose Weight Diet (and all weight loss diets) because of the roles it plays in controlling hunger and maintaining muscle while fat is lost. As far as food sources go, the best sources of protein tend to come from anything that used to be alive, or anything that came from something that used to be alive. Some high protein foods include:

chicken
fish
lean cuts of meat
turkey
eggs and egg whites
milk

Protein can also be found in all types of nuts, seeds and beans. And of course, there are always protein supplements in the form of powders, shakes and bars. I fully explain the purpose and benefits of protein supplements here: Protein Powder

As far as how much protein you should include in your weight loss diet plan per day, that depends on the person. For example, the average person who doesn't exercise at all needs less protein than someone who does. Something in the range of a MINIMUM of 0.5 grams of protein per pound of body weight might be alright in this case. For example, if the person weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.

However, someone who does exercise should eat somewhere in the range of .6 - 1.0 grams of protein per pound of body weight. In this example a person weighing 180lbs would look to eat between 108 - 180 grams of protein per day. This is what I'd recommend most often.

The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)

How to get rid of fatty waist and boast of your slim and trim body.

If you want to lose surplus fat of your waist then you will have to coordinate fat-retrenching exercises with nutritious diets avoiding fat-causing edible items. Relinquishing the processed foods, drinking 5/6 liters of water daily and doing regular physical works have got to solve a question, how to lose unwanted fat of our waist and abdomen. What plays a significant role in burning unsolicited fat is stimulating the metabolic function of body and produce thereby hormone in plenty. Instead of making you grope into the darkness of dilemma regarding waist’s fat problem, we are now presenting below some proven tricks that have got to help get rid of fatty waist and boast of yours slim and trim body.

• Avoid fatty food products-The individuals, anxious of fatty region of their waist, believe that regular fat-reducing exercises will help them get rid of surplus fat and hence they do consume frankly whatever they like a lot, such as pasties, cakes, chocolates, patties and many more without bothering to know its repercussion on their body, especially the waist and the belly. Keep it always in your mind that even if you cut down the food intakes to reduce the weight of your body, the fatty regions of your waist will not be eliminated, though your body may become skinny and look like a skeletal. Is there any use of adhering to such exercise that yields no any desired result except wasting the time and squandering physical energy?  Even if you can’t control your crave for the delicious food products containing great amount of fat, you should do it for the sake of exceptional figure you dream of by removing unwanted fat from your entire body including the waist and bulky abdomen.
• Drink 5/6 liters of water daily- Cold water increases the metabolic function of body thus naturally burns the fat. It is the water that cleanses the entire digestive system and removes unwanted fatty molecules which cause fat in the body, visible on our waist and abdomen. 
• Reduce the intakes of the foods- It is not only difficult but impossible for those who can’t live without eating what they like a lot. Don’t worry. You need not to be upset for not being allowed to consume in sufficient quantity what you actually are crazy for. Eat whatever you have tremendous crave for, but only after filling your stomach with plenty of water. You shouldn’t be worried what you would eat after drinking excessive amount of water as whatever is to be consumed by you will satisfy yours appetite and contribute in removing unwanted fat from yours waist and abdomen.
• Eat the fresh leafy vegetables and the fruits- You should add in your diet salad, boiled leafy vegetables and drink a glass of mixed-fruit-juice after finishing the meal.
• Do physical exercises- Exercises or workouts doesn’t mean that you’ve to operate heavy exercising machines or treadmill as what you should aim at is burning what is produced as the fat within your body following consumption of foods. If you reduce the intakes of foods the production of fat automatically will go down and some exercises done by you will burn extra fat in the remaining parts of your body including the waist and the belly. If you are not in a position to do any physical exercise, you can walk for a few kilometers daily that also is one of the best exercises burning unwanted fat of body amazingly. 
• Lemon tea- As all the citrus juices retrench the redundant fat, the fresh lemon juice plays a significant role in burning unsolicited fat of entire body. Drink the black lemon tea (without milk) five to six times a day and you will notice within a week that excessive fat of your waist and abdomen will get removed amazingly.
• Avoid exertion on your body- Do not do over exercise to intensify fat-burning-effect on your body as it may put you into trouble. Do only the mild exercises up to yours natural caliber and not beyond.
• Avoid sugary products- Consuming the high calorie food products containing sugar, starch and protein contributes in the production of fat in the body, noticed easily on our waist, abdomen, thighs and hips.
• Consume fibrous food products- The fibrous foods clean our stomach and keep constipation at bay. These are many fibrous foods which keep us healthy without allowing unwanted fat to be stored on our waist, belly and other parts of body.
• Have sex with your partner- Last but not the least, is the sex that has got to reduce you weight and shift superfluous fat stored on your waist and abdomen on the remaining part of your body recovering you from immense paranoia of how to lose love handles and develop sexy flat abs and figure.

Best and proven tips to lose weight|Best weight loss practice

Fast Weight Loss Tips

Those who feel ashamed of their lethargic body becoming obese due to excessive fat leave hardly any stone un-turned in getting rid of unwanted fat of their belly and waist. They do jogging, run up to several miles or fight with quaint workout machines several hours everyday in order to chisel theirs lethargic or bulky body into a slim and trim figure, Not only does their deformed figure become a cause of anxiety to them, but several newly cropped up diseases also make them fidgety ones, compelling them to loss weight and unscrupulous fats of their body. Unplanned consumption of fatty, spicy and fried foods is an important factor in increasing weight in men, women and children, developing in this way a problem of obesity among them all. Though problem of weight is very common to emerge in adults, making their waist, belly and chest too fatty, children also are not behind in gaining weight and getting bulky due only to their unplanned and arbitrary consumption of variety of high-cholesterol based foods. Keeping in view weight gain, becoming a serious problem in the world, we are presenting over here a few proven tips on fast weight loss.

• Have as much water as you can fifteen to twenty minutes before heading to have you meal.
• Have twenty glasses of water daily between 8am and 7pm.
• Have hot lemon tea five to six times a day, without mixing milk in that. Green tea also may help you loss your weight efficiently.
• Have a glass of chilled milk without cream containing cream within it while heading for sleep.
• Have a glass of lemon water just at rising from your bed in the morning.
• Say good bye to butter, cheese, oil and all kinds of fatty foods.
• Do not consume rice and potatoes. Avoid even products made of rice and potato.
• Have two to three glasses of grapefruit juice everyday. Regular intakes of grapefruit juice has got to reduce your weight so extensively that you will amaze of its magical power.
• Forget even the sweet products if you really are worried of losing your weight fast.
• Avoid enjoying the soft drinks.
• Consume plenty of fibrous foods.
• Reduce sleep. Keep yourself engaged either in watching TV or reading books till the late night hours in order to avoid sleep. Rise early in the morning by 5am and go out for walk.
• Do a morning walk, if you can bear the people walking around you, running or exercising in the morning in their quaint gesture. Yoga and mild workouts are sufficient to warmup your body and help you loss weight much faster.
• Reduce the number of breads. It’d better for you to give an importance to the vegetable soup and salad while having your meal. Increase the intake of protein in your diets
• Consume fresh raw fruits as much as you can.
• Reduce the intake of salt.
• In the breakfast take only one or two toast only, slathering over it  meager quantity of cream only. Do not apply butter over toast even mistakenly as it will render all of your efforts to loss your weight futile.
• Instead of swallowing foods in haste, rather chew them properly.
• After finishing your dinner, walk up three thousand meters every day in the evening.
• Avoid sitting on chair for more than three hours. Change your posture after every three-hour. Continuous sitting at one place stores the fats around waist and love-handles.

Easiest ways|tips of burning fats and reduce weight|Fat Burning Compatible Foods

Increased weight of body always deforms the look and figure of individuals worrying them a lot. Unscrupulous production of fat in the body forces figure-conscious individuals either to join a gym or bid a farewell to their delicious foods. Although gym is supposed to help by burning unwanted fats much faster, retrenching of foods may not be feasible for all as the chances of many latent health complications erupting due to scarcity of foods can’t be ruled out any more. But the healthy foods, known as the fat burning compatible foods, can to a greater extent, burn unscrupulous fats of body without causing any negative effects to the individuals concerned. The fat burning compatible foods are termed as negative calorie foods as well, recommended by the health experts and nutritionists. 
Those who have enormous caliber of operating heavy machines at gym or performing effective exercises regularly may hardly bother to opt for some other easiest way of burning fats and reduce weight of their body as the sole aim of chiseling their personality into a slim and trim or a most dashing figure will make them ignore adhering to slow fat burning way, that is, the compatible foods.Almost all the energetic youths long for living their life happily enjoying all the delicious foods and taking drinks.They forget that whatever they burn at gym through long hour exercise recurs again in their body due to fatty or oily foods, consumed with a great interest at the parties or celebratory functions.
Another demerit existing with the gym exercises or other forms of anaerobic exercises is the re-emergence burnt fats following a discontinuation of ongoing exercise due to some unavoidable conditions. It has been noticed that a permutation in a continued exercise always makes the exercising individual too bulky and fatty by his/her entire figure contrary to their belief. It is the sole reason that the health experts and nutritionists advice the figure-conscious ones to adhere only to fat burning compatible foods rather that sticking to pain causing workouts only. As our whole discussion revolves only around fat burning methods we would contemplate on some compatible foods playing their effective role in retrenching or burning unscrupulous fats without calling for strenuous efforts on a part of weight-anxious individuals.
Let it be pointed out over here that the compatible foods being too effective in burning existing fats of body and preventing it from returning again is feasible for all the physically weak individuals and recommended widely as the consistent foods for almost all the lethargic and fatty ones as a result-oriented fat burning tip. Some of you must have developed a question in your mind now why the lethargic or weaker ones can’t get rid of their unwanted fats. And its answer lies in their physical labefaction which doesn’t allow them to perform excruciatingly pain causing workouts. Keep it remember that performing an exercise requires an individual to have enough stamina to set his/her body into action/motion which becomes a precarious work to perform for the physically weak people and so does not yield any desired result despite relentless efforts by the individual to burn fats.
So far you must have come across a fact that fat burning really is a tough task to accomplish for the figure-anxious individuals, while the food consumption is not. OK, now let’s move to consuming the foods only overlooking routine precarious exercises. Triggering the idea for burning unwanted fats and reducing the weight will require you to explore fat burning compatible foods which are being presented over here. Consume the best compatible fat burning foods, effective enough in reducing the weight and burning fat efficiently. Favorable for health, the fat burning foods provide sufficient calorie as well required for human body. What I find indispensable and would like to share with your as a most conspicuous fact is a restraint on your part which you should exercise when consuming the variety of foods randomly as such foods can produce enormous fat in your body than your body burns. Adding the following foods as fat burning compatible foods has got to reduce your weight and prevent the fats from getting stored over your body unscrupulously.

• Fruits- Oranges, pineapples, grapes, cantaloupe, carrots and guava.
• Vegetables- Broccoli, cabbage, green beans, tomatoes and spinach should be taken as the fat burning compatible foods.
• Breakfast- Consume the oatmeal, cream-less milk, whole grain cereal and apples.
• Spicy foods- Cayenne peppers and Chile peppers.
• Meat & Fish- If you can’t miss the fish and meat, consume only turkey, chicken, lean beef, tuna and salmon can be taken as the fat burning compatible foods.
• Beverages or drinks-  Coffee, green tea, black lemon tea, tomato soup and pineapple or all types of citrus juices.

Some other effective fat burning tips

• Do not consume the junk or processed foods.
• Avoid the deep fried potato products.
• Abandon the butter-slathered toast at breakfast.
• Drink only icy cold water as much as possible. Let it be made clear over here that the taste of water, except during the thirst, may not be good for you but you should drink it as the compatible drink, effective enough in burning your fat efficiently.
• Reduce the intake of sugar and other carbohydrate products to a greater extent as it also will contribute in preventing storage of fat in your body.
• If you feel hungry again and again, consume carrots and drink lemon tea.
• If you attend dinner parties occasionally then instead of seizing upon the plate filled with spicy foods, fill your plate with salad containing compatible fruits and raw vegetables.  
• Before taking your meal, drink several glasses of water regularly in order to restrict the quantity of food to specific level. 

HOW TO LOSE WAIST|BELLY|ABDOMINAL FAT QUICKLY,

  Ashamed of fatty waist and hanging belly almost all the figure-conscious people concentrate on removing unwanted fat from theirs waist and immensely do seek to learn how to lose love handles easily and quickly. Instead of following some health regimen in haste for removing undesirable fat or reducing weight of your body you rather should get yourself introduced extensively with result-yielding tricks or effective liposuction. A combination of nutritious diets and physical exercises yield the desired result in removing unwanted fat from the waist. Though the manufacturers of variety of fat-burning machines claim their products to remove unwanted fat from the fatty waist and many adjacent regions of belly amazingly, their promises seem to be deluding. The effect of all the exercising machines on our bulky abdomen and fatty waist happens to be temporary as whatever we get rid of, is occupied again by newly produced unscrupulous fat, noticed in the form of hanging muscles. It’s not only you but everyone in the world who wants to get rid of redundant fat of their waist and belly.
Those who feel ashamed of their lethargic body becoming obese due to excessive fat leave hardly any stone un-turned in getting rid of unwanted fat of their belly and waist. They do jogging, run up to several miles or fight with quaint workout machines several hours everyday in order to chisel theirs lethargic or bulky body into a slim and trim figure, contemplating especially on the protruded or hanging fat of theirs waist and belly. But despite doing regular exercises and remaining physically active the obese people fail to get rid of fatty regions of their waist. Do you know why? It is due only to theirs failing to synchronize their food consumption with regular workouts.
Believe me or not, liposuction of fat from the waist is not as easier as you must be thinking about. The fatty waist and belly can’t be freed from unsolicited fat unless and until you have a great resolve to remove unwanted fat from yours waist and fatty belly even staking your delicious diets. Those who manage to get rid of surplus fat of theirs waist and bulky belly feel immense frustration by noticing the same regions encroached again by undesirable fat. Only the body-builders or the sports persons are found lucky in maintaining their fatless figure as they remain not active only but take even healthy diets to meet requirement of actual calories for their body and boosting natural energy. The sports persons do not waste their time in learning how to lose love handles or fat of theirs waist and bulky belly as theirs remaining active for several hours itself keeps unsolicited fat at bay. But what about those who though perform different types of fat-burning workouts or do physical activities such as jogging, cycling or playing but fail to lose love superfluous fat of theirs waist and abdomen. It is actually some lacuna on their part that renders theirs overall fat-burning activities or the workouts completely futile causing in this way a tremendous paranoia of learning how to lose love handles easily, quickly and permanently.
A little about the love handles
The love handles actually are the fatty regions of waist spoiling entire figure of the people. Fat affects not only the sides of waist but abs as well calling for fast removal of unwanted fat. The unwanted fat, stored on some specific regions of human body including the waist and belly pose grave risk to the health of person requiring prompt fat-retrenching treatment. The individuals with fatty body get easily tired, become lethargic and feel ashamed of their fatty figure but they find themselves completely helpless in controlling unsolicited fat of their waist, for they do not know how to lose unwanted fat from the waist and bulky belly.
Though it is a general concept that only the obese are affected of fatty waist and bulky belly, the fact actually is that almost all the people in the world are affected of such conditions requiring effective fat-removing regimen or liposuction. Even the slimmer individuals may notice undesirable fat over theirs waist that exposes their entire figure as ugly. Relinquishing the fatty foods and cutting down the diets though reduce weight, its effect on fatty regions of waist happens to be negligible. It is the only reason that the people aspiring to look dashing by their figure want to remove unwanted fat from their waist and abdomen as quickly as possible. The diseased individuals, affected with different types of dreaded diseases such as cancer, diabetes, high blood pressure, sleep apnea, stroke, degenerative diseases, cardiac, arthritis and asthma, also are needed to get rid of unwanted fat of their body including the waist and the belly.
Excessively perpetuated unwanted fat over the belly and the waist forces the affected individuals to know how to lose love handles’ unwanted fat and make their abdomen flat. The people anxious of their waist and belly’s surplus fat do at their best to get rid of abashing condition. The fat-controlling exercises though deal with unsolicited fat of entire body, the opted physical exercises, especially for eliminating fat from the waist and belly, should target exact region of fatty waist and bulky abdomen to remove unwanted fat there from effectively.
The types of fat causing the love handles
There are two types of fats which develop unwanted love handles on our waist such as sub-cutaneous fat and visceral fat. The sub-cutaneous fat existing as the protection on outer surface of abdomen and waist’s skin prevents the muscles from becoming visible, while the visceral fat exists deep into the waist and abdomen exposing the fatty regions as hard fatty muscles. Those who want to get rid of fatty regions of their waist and abdomen should get themselves rid actually of the sub-cutaneous fat and the visceral fat existing in their waist and abdomen. Though maximum numbers of the individuals do seek to get rid of superfluous fat of their belly for the sake of sexy figure with flat ab, the diseased obese want to remove the excessively stored unwanted fat of their abdomen for healthy life. It is vigorous inflammation caused by visceral fat within the abdomen that forces the obese or the diseased individuals to eliminate excessive fat of their abdomen and waist simultaneously.
Why the individuals fail to get rid of fatty region of their waist?
It is very important question as it draws the attention of the obese towards actual condition of fat’s perpetuation on their waist. When seeking to lose superfluous fat from your waist you should be aware of the following points that often render all the efforts of eliminating tenacious fat from fatty regions of waist completely futile.

• Human body gets used to exercises- Those who initially perform hard workouts excitedly to bid farewell to unwanted fat of their waist do experience excruciating pain within their muscles of abdomen and waist. Such pain though persists for a few days it disappear naturally allowing the exerciser to perform same exercises without any pain. Though an exerciser gets rid of exercising-pain what he actually gets deprived of is the fat-burning effect due only to his body getting used to the regular workouts. Such contrary effect allows the unsolicited fat to perpetuate unaffected. The exerciser’s body gets used to routine exercising impact following which the effect of fat burning exercise gets reduced to a great extent causing in him or her a frustration. It happens with almost all the individuals, curious to get rid of unwanted fat hanging from their waist and belly. Seeing no result the fat-anxious individuals often randomize their routine exercises, meant for eliminating fat from fatty regions of their waist, which results into theirs being awarded with surplus fat storing over all the sides of their waist and belly.
• Improper exercises- As all the exercises, targeted at reducing fat body, are painful and tiresome, the people longing to develop slim and trim fatless-body prefer to operate the exercising machines slowly without ensuring precise speed which also renders all their efforts of getting rid of unwanted fat of their waist and abdomen completely futile. The slow exercise is needed only for warming up the body and its muscles and those who fear of excruciating pain to be caused in their muscles due to tough exercises do their workouts very slowly and see no any result. Though the blood circulation starts making the exerciser feel afresh and energetic, loosing the love handles or fat of the waist looks a far-fetched matter.
• Consumption of fatty food items- The individuals, anxious of fatty region of their waist, believe that regular fat-reducing exercises will help them get rid of surplus fat and hence they do consume frankly whatever they like a lot, such as pasties, cakes, chocolates, patties and many more without bothering to know its repercussion on their body, especially the waist and the belly. Keep it always in your mind that even if you cut down the food intakes to reduce the weight of your body, the fatty regions of your waist will not be eliminated, though your body may become skinny and look like a skeletal. Is there any use of adhering to such exercise that yields no any desired result except wasting the time and squandering physical energy?  

How to lose love handles? (Liposuction)
Before we reveal some result-oriented tricks of losing unwanted fat from waist and bulky belly, we would like to tell you frankly my friends that nobody can get rid of fat of his or her waist easily as its removal is a difficult job. Even if you plan not to eat fatty foods and curtail the number of diets, the removal of fat from your fatty waist and abdomen will still haunt you as paranoia. You can get extensively emaciated by cutting down the foods but can’t get rid of unwanted fat of your waist as easily as you must be hoping. Those who get hypnotized of the commercial ads promising of removing unwanted fat from the waist, abdomen and other parts of body astonishingly do atone of theirs being influenced by the ads after sometimes. There are many prominent companies, who currently are exploiting the paranoia of fatty people by selling them their so called magical fat-burning products such as the pills, abs roller contraptions and many other peculiar products and earning great profit in return. If you want to lose surplus fat of your waist then you will have to coordinate fat-retrenching exercises with nutritious diets avoiding fat-causing edible items. Relinquishing the processed foods, drinking 5/6 liters of water daily and doing regular physical works have got to solve a question, how to lose unwanted fat of our waist and abdomen. What plays a significant role in burning unsolicited fat is stimulating the metabolic function of body and produce thereby hormone in plenty. Instead of making you grope into the darkness of dilemma regarding waist’s fat problem, we are now presenting below some proven tricks that have got to help get rid of fatty waist and boast of yours slim and trim body.

• Avoid fatty food products- Even if you can’t control your crave for the delicious food products containing great amount of fat, you should do it for the sake of exceptional figure you dream of by removing unwanted fat from your entire body including the waist and bulky abdomen.
• Drink 5/6 liters of water daily- Cold water increases the metabolic function of body thus naturally burns the fat. It is the water that cleanses the entire digestive system and removes unwanted fatty molecules which cause fat in the body, visible on our waist and abdomen. 
• Reduce the intakes of the foods- It is not only difficult but impossible for those who can’t live without eating what they like a lot. Don’t worry. You need not to be upset for not being allowed to consume in sufficient quantity what you actually are crazy for. Eat whatever you have tremendous crave for, but only after filling your stomach with plenty of water. You shouldn’t be worried what you would eat after drinking excessive amount of water as whatever is to be consumed by you will satisfy yours appetite and contribute in removing unwanted fat from yours waist and abdomen.
• Eat the fresh leafy vegetables and the fruits- You should add in your diet salad, boiled leafy vegetables and drink a glass of mixed-fruit-juice after finishing the meal.
• Do physical exercises- Exercises or workouts doesn’t mean that you’ve to operate heavy exercising machines or treadmill as what you should aim at is burning what is produced as the fat within your body following consumption of foods. If you reduce the intakes of foods the production of fat automatically will go down and some exercises done by you will burn extra fat in the remaining parts of your body including the waist and the belly. If you are not in a position to do any physical exercise, you can walk for a few kilometers daily that also is one of the best exercises burning unwanted fat of body amazingly. 
• Lemon tea- As all the citrus juices retrench the redundant fat, the fresh lemon juice plays a significant role in burning unsolicited fat of entire body. Drink the black lemon tea (without milk) five to six times a day and you will notice within a week that excessive fat of your waist and abdomen will get removed amazingly.
• Avoid exertion on your body- Do not do over exercise to intensify fat-burning-effect on your body as it may put you into trouble. Do only the mild exercises up to yours natural caliber and not beyond.
• Avoid sugary products- Consuming the high calorie food products containing sugar, starch and protein contributes in the production of fat in the body, noticed easily on our waist, abdomen, thighs and hips.
• Consume fibrous food products- The fibrous foods clean our stomach and keep constipation at bay. These are many fibrous foods which keep us healthy without allowing unwanted fat to be stored on our waist, belly and other parts of body.
• Have sex with your partner- Last but not the least, is the sex that has got to reduce you weight and shift superfluous fat stored on your waist and abdomen on the remaining part of your body recovering you from immense paranoia of how to lose love handles and develop sexy flat abs and figure.