Tuesday, June 17, 2008

Belly Fat Weight Loss Tips For Building Flat Abs

These belly fat weight loss tips will help you shrink that stubborn belly fat and keep it off. We all want lean looking abs but if you look around it seems that few people are reaching this goal. There are many myths in existence on how to lose belly fat.

Most of these myths lead to lost money and time instead of lost inches in the waist. In fact you could even add to your belly fat problem if you follow some of these fallacies. If you will avoid these myths and follow some sound, time-proven principles you can reach your goal of reducing your belly fat and having flat abs.

Here are two extremely dangerous myths you must avoid:

1. You will lose belly fat fast.

2. You will lose belly fat doing abdominal exercises.

You should avoid all weight-loss programs that promote either of these.

These belly fat weight loss tips will help you reach your goal of lean and flat abs:

  • Plan on losing 1-2 pounds of body fat each week. You can starve off more pounds each week but it won't be from fat loss. This is typically water loss and is eventually regained. If you remain on one of these diets for a prolonged time you will ultimately start losing muscle tissue. This will reduce your body's ability to burn calories. It will also lower your body's metabolism and make it even more difficult to burn fat.
  • Plan on eating a lean protein and complex carbohydrate within one hour of waking in the morning. Don't start your day by putting your body in the starvation mode. This de-stabilizes your blood sugar and slows your metabolism. The result is you spend the day trying to get back on track. Many times you are still hungry in the evening and overeat before going to bed.
  • Limit the amount of saturated fat you eat each day. Limit your intake to 10-20% of your total calories each day. Most people eat entirely too much saturated fat each day. Taking this one simple step will greatly help you lose body fat more quickly.
  • Monitor the add-ons. These are those items that often get mindlessly added to our foods. For example, you can completely negate the benefits of a healthy salad by adding a high-fat and high-calorie salad dressing. The same goes for foods like broccoli and chicken when you add cheese and other unhealthy sauces.
  • Do some form of aerobic exercise in the morning. There are two reasons for doing this. First, it is easier to maintain a consistent and long-term exercise program if it is implemented at the beginning of your day. This helps you prevent having your exercise time squeezed from your schedule by other daily activities. Second, there is some evidence that there is an enhanced fat-burning effect when aerobic exercise is performed in the morning.
  • Push some weight 2-3 times per week. You can use free weights, weight machines, or even your own bodyweight. Work your major muscle groups at least once and no more than twice each week. The additional muscle will increase your body's ability to burn calories and lose belly fat.

Avoid the myths and follow these belly fat weight loss tips to reach your goal of flat abs and less belly fat.

Dr. Steve Tuggle is a practicing dentist, certified personal trainer (ACE, ACSM), certified wellness coach, and life coach. You can learn more about belly fat and how it affects your health and wellness at http://www.elite-wellness-coaching.com

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