I specifically need it for the lower section of my stomach but exercises or diet tips for the entire core will do.

Throw Out The Junk Food – Belly Fat Rule 1

To lose stomach fat you have to throw out the junk food! You are what you eat, so don’t eat junk. Do not keep junk food like cookies, chips, sweets and other similar products in your house. If you do not have these bad foods lying around, you will not think about them and after sometime, you will break the bad eating habits. But, why is junk food so bad? Mostly it is due to the high sugar content of junk food. Most junk food consists of refined carbs and sugar, which when eaten quickly raise blood sugar levels, leading to reduction in fat burning and increase in appetite.

Carbohydrates and Losing Belly Fat – Belly Fat Rule 2

Consumption of carbohydrate is essential, but there are good carbs and bad carbs. Refined flours and the foods that they create, such as white bread, pasta, donuts, cakes and biscuits should be avoided. They can cause bloating, poor digestion, and lead to accumulation of fat. “Good carbs”, such as fresh fruits and vegetables, should be eaten instead. Slow release carbohydrates are also beneficial, such as oats, brown rice, some pulses and sweet potato. A diet that takes most of its carbs from fruits and vegetables, as opposed to refined flours, is healthier. Ideally granary or wholemeal bread should be eaten instead of white bread, and biscuits and cakes should be avoided. Consuming too much carbohydrate can bump up your insulin level, which can slow down your metabolism. Your body cannot metabolize too much carbohydrate at once because the body doesn’t need so much energy at once. The excess sugar from the carbohydrates will just turn into stomach fat.Avoiding carbs increases the fat burning metabolism (lipolysis), which helps to reduce stomach fat.Combine your meals with a good mixture of protein, carbohydrates and vegetables. Your source of protein should be in the size of a deck of cards; the carbohydrates in the size of your palm and the major bulk of your meals should come from vegetables.

No More Late Night Snacks – Belly Fat Rule 3

Try not to have late night snacks. The main problem with late night snacking is that there is not much activity done afterwards. People go straight to bed right after the late night meal because they are tired. So, this will cause high sugar levels in the blood stream and no energy spent after that. The excess sugar will just turn into fat. Losing stomach fat requires a strict diet.

Boozing Leads to Fat – Belly Fat Rule 4

Decrease alcohol consumption. If you drink a lot, you will accumulate fat around your waist. Although most people know that alcohol can lead to weight gain, many do not know the degree of impact that alcohol can have. Excess alcohol consumption can really give you a belly. Have you seen people that are slim all over but have a beer belly sticking out? Well, that is the effect of excess alcohol consumption. One gram of alcohol, which can be calculated as one ml of alcohol contains 7 calories. Even thought the amount of calories is smaller than the amount of fat, alcohol calories are completely useless. Alcohol does not contain any nutrients at all. So, the entire amount of calories consumed through alcohol will be stored as fat! If you want to lose weight fast then you need to stop drinking for a while.Alcohol is also in the form of liquid. That means you can really consume a lot of it in one sitting! It is not to say that you should avoid alcohol completely, but just go for moderation. Do not drink everyday and limit yourself to just one glass of wine or one bottle of beer.To give your body a kick start you may want to consider a lemon cleanse / maple syrup diet.

Exercise for Weight Loss – Belly Fat Rule 5!

ast but certainly not least, Exercise, Exercise, Exercise! Get up the couch, put down the beer and head on to the gym. If you do not know how to get started, hire a personal trainer to kick off your new healthy lifestyle. If you want to exercise by yourself, get some books on weight loss and exercise to help you start off on the right track.There are many exercise routines that will help you to get a 6 pack. However, the most important thing is to combine different workouts. Weight training is essential, as building muscle speeds metabolism. Intensive exercise, such as interval training and circuit training burns fat fast. Keep it varied, and you will lose weight.Remember this fact: Belly fat is natural. Its main purpose is actually to protect the vital internal organs. To lose belly fat is to defy nature. This is why it is so difficult to achieve. But you can do it if you stay focused and work hard. If you are working out, you could consider taking a fat burner supplement.

I like the rest of my body the way it is, i just want to lose the belly fat without losing anything else is that possible if yes let me know how.

Exercise that targets the stomach area is the only way of toning one specific body part at a time. When we diet the part of our anatomy that is the slimmest tends to be the part where we lose weight first, which is not very convenient. So you would probably lose weight up top, on your back side and your legs, even your face, before you lost any on your stomach. Try an ab work out, but be sure to exercise the rest of the body too, at least a little.

ok ok,..So im an average sized 14 year old teen that wants to get some abs.. So i’ve been watching some videos on how to lose weight and how to make abs…arent they the same thing? I mean dont sit-ups burn stomach fat and create abs as well? Im getting different answers from many ppl saying that burning fat and making abs are two diff things..Is that true?

You can’t create abs. You already have them. We all do, its human anatomy. The only reason you can’t see your abs is because you still have body fat covering them. Yes, no matter how low is your weight, if you can’t see your abs then you still have too much body fat covering your abs.

Also, here is one misunderstood information that I will make it a life goal to change in this world. Muscles are not connected to body fat. Muscles already have their own energy storage, they use it when you work them out. You can do all the situps your whole life and you will not remove one inch of body fat. Sure, you will have hard rock abs, but what’s the point of you can’t see them?

Let me try to paint an image for you here that may help you to understand. You’ve seen a lot pictures of guys with six-packs, may be even see them in person.

When was the last time you saw someone with a six-pack and man-boobs??? Or six-pack and flabby arms???

When males get their body fat down to 10% body fat, they will have a flat stomach (with a hint of a 2-pack) with no excess body fat anywhere. That’s what a body fat percentage is, is how much body fat covering your muscles, the less you have of it, the more tone and muscly you will look.

If you can get your body fat to 6-7%, your will have a body fat so low it’s not even enough to cover the cracks of your abs, revealing a whole six-pack.

6-7% body fat (for males only) = six-pack + bros lee’s body (you know what I mean )

Hope this helps

I’m very content with my body size – the most content I’ve EVER been & I definitely don’t want it to disappear. What can I do to maintain my size, but trim my stomach?

THANKS!

Eating the right foods will help you to lose your belly fat without starving. I want to tell you that spot reduction is impossible, there isn’t such things as "spot weight loss". However you can do "spot toning" by exercise on the areas you want to lose weight.

But the problem with most people is that they aren’t not motivate without see any result in short period.

If you are seriously want to lose your belly fat, setting a realistic goal with proper eating habit will definitely help. To be able to maximize the results, try to exercising regularly and monitoring your eating habits. With high metabolic rate will help you to burn fat, and losing weight will come after.

Find out Shocking foods that burn belly fat & Motivation secrets to keep yourself in TOP shape for life! http://www.dropshipping-portal.com/losebellyfat/

Get ready to lose 10 pounds! By paying attention to the amount of food you eat, eliminating unnecessary sugar and fat from your foods and making sure you include absolutely delicious meals and snacks to keep your taste buds happy.

Use this easy-to-follow and super healthy diet plan to lose the first 10, the last 10, or any 10 in between! Because it’s a balanced and flexible program, you can stay on this diet as long as it takes.

Top Fast Secrets.
1. Keep track of everything you eat and drink. No need to estimate calories, just write down the type of food or beverage and the amount.

2. Cut your fat intake in half, that means half as much margarine or butter on toast, vegetables and your muffin, half the mayonnaise on your sandwich, and half the oil in the pan when you saute foods. You get the idea!

3. Limit the sugar treats to three times per week maximum.

4. Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

5. Eat at least one meatless lunch and dinner each week to reduce fat, increase fiber, and get yourself into the habit of building meals around whole grains, beans and vegetables.

6. If you’re not currently using skim milk, go down to the level of fat content in the milk you use. For example, if you currently use two percent, use only one percent. If you insist on whole milk, try two percent.

7. Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

8. Instead of fruit juice for breakfast or snack, drink water. Add a slice of lemon or lime for zest.

9. Include two servings of vegetables with lunch and dinner, for a total of at least four servings per day.

10. Choose one to two servings of foods made from whole grains with every meal.

11. Shut off the TV whenever you eat, that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

12. Choose calories you can chew, that means only calorie-free beverages (except for milk) Sodas are loaded with empty calories, and fruit juices provide less fiber and vitamins per calorie than the fruit they’re made from.

13. Plan ahead for meals and snacks so you know exactly what you plan to eat. Last-minute choice tends to be higher in calories and lower in satisfaction.

John Pawlett
http://www.articlesbase.com/fitness-articles/loose-weight-fast-diet-plan-100863.html

Getting a flat stomach isn’t easy, but it’s certainly something worth working for. There’s nothing sexier than a flat stomach. Whether you’re a man or a woman, your attractability will skyrocket once you have a flat stomach.

In order to get the flat stomach you’ve always wanted, you have to take simultaneous action in a number of routes:

Stomach exercises – Invest some time and effort in stomach focused exercises, but make sure not to get stuck in low or medium intensity exercises. There’s no point in doing hundreds of crunches. There are other exercises which will leave you panting for air in under a minute.

If you want to get a flat stomach in one month it is essential that you do not do so at the expense of your health. It can be unhealthy to lose more than one or two pounds per week and also very difficult, so do not push yourself too hard if achieving a flat stomach quickly is not realistic for your body. The fastest way to a flat stomach should be achieved with the help of a guide with proper nutrition and exercise methods.

Choosing a Cardio Exercise for a Flat Stomach

Many people try to find the “best” cardio exercise, but in fact there is no “best” here that applies to all. Cardio exercises include running, rope-jumping, swimming, cycling, jogging, and even activities like tae-bo and aerobics. They all work in getting your metabolic rate up, and the choice will be based on what it feels good for you!

It has actually been shown that the best exercise for getting a flat stomach is jogging. Jogging or any other cardio exercise will help burn the fat all over your body including your stomach area.

If you’ve only been doing crunches or other stomach exercises and not seeing any significant results, it is probably because you need to lose the weight first. You can’t tone fat – you have to get rid of it.

What about food?

Of course, the fat didn’t get on your stomach of its own. Your lifestyle helped put it there. The most important factor is the food that you eat. If you don’t learn healthy eating habits, you will never be able to get a flat, tight belly. Even if you workout extremely hard but eat poorly, you will not lose fat.

Eating right isn’t complicated. Just give up fast and junk food for starters. Turn away from pre-made dishes and go for fresh and home cooked meals as much as possible,and stay away from fattening snacks and candy.

Finally maintain your weight by avoiding food that tends to accumulate near your belly. Losing tummy fat can be quick, if you follow the right eating habits and a healthy routine.

Quick and Sustained weight loss is a combination of external and internal factors. The external factors of exercise and diet are of course helpful to lose weight. But you need to equally focus on internal factors of boosting your metabolism and keep yourself motivated to loose weight.

Tom Smith
http://www.articlesbase.com/health-articles/how-to-get-a-flat-stomach-711842.html

Remove stomach fat and let those abs show. What is more sexy than a trim waist line? Not too much especially when you’re on the beach or at the pool. But even more important than removing just stomach fat, is removing overall body fat, because If you have fat arms, back, legs, etc. if it were possible to remove stomch fat alone it still wouldn’t be attractive.

To lose fat from your stomach you have to a cardio program that will help you burn more calories and in turn remove the fat from your whole body. By working out your whole body you will more quickly flatten your stomach because you’re doing more work. Of course doing exercises for your abs will help you to build up your stomach muscles so they will be defined, but not removing the fat will keep them hidden.

A lot of people believe that doing just stomach exercises will help them burn the fat and remove the fat from there stomach but they are absolutely wrong. Being active in something that gets your heart rate going and blood pumping will burn the fat. Also eating healthy and staying away from foods that go against the grain of what you’re trying to do(remove stomach fat) is also great. Why eat foods that will go straight to the place you’re trying to flatten. So eat foods that are low in fat high in fiber, and packed with good nutrients. Follow these steps and you will begin to see that stomach fat be removed.

For Information on a Full Proof Weight Loss Program That Is Truly A head Of It’s Time!CLICK NOW!

Lance Thomas
http://www.articlesbase.com/health-articles/remove-stomach-fat-and-let-those-abs-show-732958.html

Besides that, any suggestions you might add?

Fat is stored fuel. To burn fuel you need oxygen. Your cardiovascular system is what delivers the oxygen to your muscles.

The most effective fat/fuel/food/calorie burning exercises are those that raise your heart rate significantly for long periods of time, like running, cycling and swimming.

higher heartrate = more oxygen = more calories burned

Pilates doesn’t really fall in that category.

I play volleyball a lot and need to lose belly fat but gain muscle. Any tips? Also, what can I do to gain more muscle in my legs?

this is a great article that might help. here read it: http://www.soyouwanna.com/site/syws/abs/abs.html

I’d love to hear how other people have done it, and also to get some motivation and inspiration. Thanks.

Weight gain/loss is a simple function of calories in versus calories out. The average woman requires 1400 to 1800 calories per day to maintain their weight. So to lose weight aim for 1200 to 1500 calories per day. Eat raw veggies & fruits and small portions 4 to 6 oz of proteins (lean beef, chicken) Cut out highly processed foods (soda, chips, candy, most things found in a 7-11, anything with "high fructose corn syrup" as an ingredient)

The trick to the human body is to keep eating! really. 5 small meals per day will keep your metabolism up & combined with daily exercise will spur weight loss. Cutting down to a single meal per day triggers your body to actually slow your metabolism, making it easier to store fats & gain weight.

My motivation: to look & feel better. Motivation has to be internal, from within yourself. Look in the mirror & realize you have the power to change & no one is stopping you but you!