How Do I Lose My Paunch

Lose My Paunch

How important is your health to you? With a large number of people diagnosed with diabetes type 1 and 2, it is obvious something needs to be done.  I am not without my own medical issues, one that bothers me is trying to lose my paunch.

Stomach fat, especially the outer layer of fat surrounding our lower waste, if left to build up, can lead to medical conditions including diabetes, and heart disease. The good news is that you can avoid these medical conditions by following a exercise regime.

Exercises To Lose My Paunch

The exercise regime is very important to trim belly fat fast. Not only is it good for you, but who doesn’t want a tighter stomach? Exercises to lose my paunch included part aerobic/cardio and part core strengthening.

For cardio, I found it effective to speed walk for 40 minutes, or ride a stationary bike for 60 minutes at the YMCA. Another exercise I do is jumping jacks. These work your whole body. Complete 20 to 30 jumping jacks as part of your daily exercise regime. The main idea is to get your heart rate up.

Core exercises help to strengthen your stomach muscles, slowly replacing the fat stores. A simple start is a basic plank. Start on your knees with hand in front on the floor and slowly lift and move legs back to a push up and hold as long as you can.
Another exercise I do is standing core stretches with resistance bands. They come in a variety of resistances. I tie the bands to a door knob and do a variety of tension exercises including internal and external rotations, and kneeling crunches.





How Long Does It Take To Lose My Paunch


How To Get Rid Of A Muffin Top – 6 Things To Jumpstart Your Success

Trim Belly Fat Fast

How Did You End Up With A Muffin Top?

There are two types of fat that make up you belly: visceral and subcutaneous. Deep beneath the skin is where visceral fat lives, surrounding internal organs. As you gain more visceral fat, it pushes outward making your belly fat. The more visceral fat you have, the more at risk you are for heart disease and type 2 diabetes. Visceral fat metabolizes fast however, as is easier to burn off.

This is not so for subcutaneous fat. This type of fat exist just under the skin surrounding your body. Unlike visceral fat, subcutaneous fat is your insurance against starvation and stores the fat your body needs. Therefore it is much harder to burn off, and is the cause and formation of a muffin top.

Muffin topWhile you could be trying hard to lose weight, and the pounds are coming off, you might notice that the muffin top remains. The fat you burn off (mostly visceral) turns to muscle throughout your body and on your belly. The new muscles building in your belly area are still covered by the extremely stubborn subcutaneous fat.

So you may ask how to get rid of muffin top fat when the body needs the layer of subcutaneous fat to survive? Well, as you start to burn off that outer layer around your belly and reducing your muffin top, your body will find fat to feed from on other parts of your body. Do not worry, your body will be far from starvation mode!

Here are 6 actions to take on how to get rid of a muffin top. Keep in mind you cannot just pick three or four, you must do them all to succeed.

1 – Sugars

Sugars are found in numerous foods and beverages, so you have to pay closer attention to what your are putting in your body. Sugars turn quickly to fat, the body does not even have much of a chance to burn it off. Refined sugars are are the worst. Avoiding processed foods with sugar, like sodas, sweets, sports drinks, and even beer, will help you cut back your sugars. Sugars in fruits and vegetables are better for you as they take longer to break down as they pass through the body.

Excess sugars are in part responsible for the risks of diabetes and heart disease. Limiting sugars is important now and for your future. Getting your diet under control now could save you from a stroke or heart attack in the future.

2 – A Better Diet

So you now know to cut back on sugars, and must start to eat a healthy and balanced diet.

A balanced diet to get you on your way to losing your muffin top includes many fruits and vegetables, high fiber foods, lean proteins, and healthy fats. Be clear, not all of these foods are created equal. Knowledge is power and knowing what to eat will help your weight loss out immensely.

Some of the fiber-rich foods to make a regular part of your diet include nuts, seeds, peas, beans, whole-grain bread, and oats as well as broccoli. Fiber-rich foods aid in digestion and reduce bloating and constipation.

It is best to avoid unhealthy carbohydrates. Unhealthy carbs are found in many processed foods, and are refined, removing much of the natural fiber. As they pass through your body, they are processed into sugars. You likely have heard them referred to as empty calories.

Complex carbs or high fiber carbohydrates, on the other hand, do not break down in your system and pass through undigested. That means lower sugar amounts, improved metabolic health and a lower risk of disease.

Eat whole fruits, not fruit juices. Consume brown rice and whole grain foods instead of white rice, bread, and pasta. Choose raw vegetables over chips and crackers.

bikini belly

Salmon, tuna, almonds, pecans, olives, and avocados are examples of healthy fats that support metabolism, help prevent a muffin top and lower belly fat build-up. Consuming healthy fats may also help to make you feel more satisfied after a meal, while reducing hunger and can lead to weight loss.

3 – Drink More Water

This part is pretty simple. Sometimes hunger is mistaken for dehydration. Water keeps you hydrated and more water keeps you satiated. Drink at least 8 glasses of water per day. Water flushes debris from the cells in your body. This in turn can help burn fat and speed up metabolism. Drinking more water is extremely beneficial when losing weight around the belly area, the location where sugars first go. Yet another way to lose that muffin top!

4 – Avoid Stress

Stress like anxiety and worry can lead to belly rolls. Cortisol is released into the body by the onslaught of stress, signaling the body to hold on to fat, specifically around the midsection.

So there is that.

Muffin topAlso, stress can lead to emotional eating, the foods usually not the best. The excess eating of ‘bad foods and beverages’ just adds on abdominal weight gain and fats you do not need.

Reduce stress through calming activities such as listening to music, taking up yoga or meditation, or getting out for a leisurely walk.

5 – Get Enough Sleep

Studies have shown that sleep-deprived people have a significant reduction in weight loss compared to their well-rested counterparts.

Your body’s ability to properly use insulin is disrupted due to a lack of sleep.  This can cause an excess of insulin that gets stored in places like your waist. This can cause weight gain, belly fat, and even diabetes.

It is recommended that you get 7 to 9 hours of sleep to maintain health, your mood, and your weight loss goals.

To aid in getting enough sleep, try reading a book or taking a bath in Epsom salts to relax before hitting the hay. Taking melatonin can help getting you to sleep.

It is best to avoid caffeine, watching tv, or messing around on your cell phone when you first go to bed.

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6 -Exercise

How to get rid of a muffin top requires more than weight loss alone. A regular exercise regime is a must if you want to succeed.

The American Heart Association recommends you get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity.

Spot reduction is where you choose to tone one spot on your body. This will not work. It is important to burn fat all over your body and not just expect it to burn in one spot. Your exercise plan needs to focus on the whole body weight loss to be effective.

The best and fastest way to trim belly fat fast is with an all-over strength workout with an intense cardio routine.

The most effective way to reduce belly fat is through high-intensity interval training, or HITT. HITT is a form of cardio that has you work as hard as you can for short periods of time (20-30 seconds) with short periods of rest in between. It gets your heart pumping, forcing your heart and lungs to work harder. It is important  to choose exercises you like and which will keep you motivated. Examples include running, spinning, Zumba, swimming, boxing, elliptical training and even hiking.

Doing Ab exercises, as I mentioned above, are not enough on their own. However, they will compliment your all-over strength workout.

You can target your lower abs, upper abs, obliques and lower back to work the entire waistline. By targeting these areas and other muscle parts, you will increase your resting metabolic rate and burn more calories while at rest. This will lead to shedding more weight around your middle at a faster rate.

If you want to do more, increase the amount of walking you do, paying attention to good posture. You can also bike, or take the stairs instead of the elevator.

Your muffin top is not going to fix itself. The combination of a healthy diet, a coordinated exercise routine, and a well-managed lifestyle are crucial. If you are bound and determined to trim belly fat fast, you should check out the Flat Belly Code. One more day that passes is too many if you want to get rid of your muffin top.

3 Common Weight Loss Mistakes

Trim Belly Fat Fast

3 Common Weight Loss Mistakes

Most people trying to lose weight are going about it completely wrong. They wonder what the best belly fat burner is. The truth is that the real way to lose weight is a lot simpler than most people think. If you have ever found yourself starving on the latest fad diet or struggling on a treadmill yet still seeing no results, then what you are about to read here is going to change everything.

There are 3 common things that almost everyone is doing to lose weight, and they are all wrong! In fact, these 3 things may actually cause you to gain more weight in the long run.

Mistake #1: Eating “Fat Free”

The first thing many people do to lose fat is assume they need to stop eating fat. This is completely wrong. Fat is necessary part of a healthy diet and some fats even help you burn body fat. The other problem is that fat tastes good, so when food companies take the fat out of foods, they replace it with sugars and chemicals to make sure the food still tastes good. These alternative additives actually make you gain more weight. You are always better off eating low or full fat versions of products instead of fat-free.

Mistake #2: Exercising Too Much

It has been proven that you just don’t need to do hours of difficult exercise to lose weight. In fact, workouts as short as 5-10 minutes have been shown to not only be better for you, but also continue to burn fat even while you sleep. Exercising too much can be hard your joints and even cause you body to breakdown your muscle for energy instead of fat like it’s supposed to. There is even a specific time of day that is the optimal time to do these short workouts. It turns out when you workout is just as important as how you workout.

Mistake #3 Counting Calories

If you have every tried to lose weight, you have no doubt tried to track your calories. Not only is this extremely difficult to do, but it makes losing weight feel like a chore. Nobody wants to spend the time to count all the calories they eat. The good news, is that you don’t have to! It turns out, how much you eat is a lot less important than what you eat. Science has shown that what you eat can effect your core fat-burning biology. Eating the wrong foods can have a dramatic effect on how efficiently your body burns and stores fat. It also effects how soon you will become hungry again. When you eat the right foods, your body continues to melt fat around the clock and keeps cravings at bay. This is also why some people can eat whatever they want and never gain a pound, while the rest of us seem to gain weight just from looking at food!

The Easy Solution

So now that you know all the WRONG ways to lose weight, what are the right ways? A revolutionary new diet program just hit the market that tells you exactly what to do step-by-step. It’s called The Flat Belly Code and shows you how to rapidly burn pounds of stubborn fat without counting calories, without going fat-free, and without doing hours of boring exercise. It is almost too simple to believe. The creator is an average person just like you and me, who lost over 40lbs using these simple methods and shows you exactly how he did it.

Check out The Flat Belly Code program here.

Trim Belly Fat – Does Cardio Burn Fat?

Trim Belly Fat Fast

Does Cardio Burn Fat?

It drives me nuts! Almost to the point of screaming! Another hour on the treadmill, another long and boring elliptical workout.

For what reason do we put ourselves through this? Do you wonder, does cardio burn fat? I guess it’s taken for granted that any cardio workout, such as stationary bikes or treadmills, is the most beneficial for heart conditioning and are needed to trim belly fat fast.

The Shocking Truth Behind Workout Finishers Vs. Cardio

Let me say first that cardio is important but why be so narrow-minded when trying to trim belly fat.

Lets take this example. Pick up some weights at the gym and begin a lifting routine. When you do so are you really working your routine? We tend to lift weights or do workout routines set around reps and standards that do not challenge our bodies.

Let’s do this instead. On your next workout, up the weight your working with, extend your routine by a few sets if you wish or even better, a time driven limit. Work it until your huffing and puffing, until you achieve a real good heart rate pounding scenario. Guess what you just did? You performed a cardio workout while incorporating a workout that wasn’t boring, that trimmed or strengthened another part of your body. Pretty cool no?

What I enjoy is doing a set of heavy workouts strung together for say five minutes each, that keeps my body moving and my mind focused. Lets face it, your not focused watching TV on a treadmill right? Instead throw in a series of exercises you like, go at it non-stop until you have a good heart rate pounding, until your sweating from your brow. This is a true cardio workout in my mind. A workout that not only conditions your heart but also helps to trim belly fat or build muscle. You know the old saying, why not kill two birds with the one stone.

Are You Ready to Use Metabolic Stacking?

With obesity on the rise, people are seeking ways to trim belly fat. You may be confused with the information over load on the internet about this topic. My hopes are that this article will shed some light on this important topic for you and show you how to trim belly fat fast.

Visceral fat in the abdomen is a potential health issue. This type of fat can be found under and around the abdomen region. Study after study has shown that people with an excess of visceral fat up their chances of contracting heart disease, high blood pressure, diabetes, and strokes. The need to lose weight, as you can see, is very important.

I challenge you to re-think your workout and stop those boring cardio workouts. Think about learning the proper way to exercise your full body and to incorporate a routine that will condition your heart as it powers your body.

Thousands of men and women just like you have already dissed their old habits and boring workout routines and are getting in the best shapes of their lives physically AND mentally without being a slave to their workouts. They look forward to them and YOU will, too. You can start right now.

Trim Belly Fat

Trim Belly Fat Fast

Trim Belly Fat : A Great Resource

Have a beer gut? Want to get rid of that unsightly stomach and get a great sleek and lean look? If so, this highly informative article written on that very topic will help you achieve that goal.

Study after study has shown that abdominal fat can increase your chances of developing heart disease, diabetes, high blood pressure and a number of other ailments. How to trim belly fat in this regard is very important and potentially life changing.

With that in mind the following points can be very effective to trim belly fat:

* I will not tell you to count calories but calorie in-take is a huge factor if you have belly fat. Calorie cutting can be hard because of hunger pangs. But if you spread out your meals to say 5 a day, 3 meals and 2 snacks and make the food you eat, high protein and high fiber, yet low calories, you can reduce calories and fight the hunger pains as well. By doing so you’ll be able to trim belly fat.

* If you want to trim belly fat then drinking water is important. The liver needs water to turn food into energy thus calorie burn, thus weight loss. Water is also a great detox for your body and will dispel wastes much easier if you drink more. The recommended cups a day is 8 but recent studies have shown that many factors can up that total for men and women.

bikini belly

* If you want to be a couch potato, you will not trim belly fat; that is a fact. Exercise in any form is very important to trim belly fat. 30 minutes a day of walking after a meal is huge. If you are not prone to exercise, do anything you can; everything helps. The one point you must remember, just doing belly fat exercise will not achieve your goals. You must work your entire body.

* When you do eat, stop the high sugar, the high fat foods. Raw foods are best but I’m not a food tyrant. Get creative. Raw foods can be steamed, boiled, even uncooked. Either way, raw foods and non-dairy foods will give you the bang for your buck when it comes to belly fat. Foods that trim belly fat will boost your metabolism because they are easier to breakdown. To most important thing is not making just a list of super foods, it’s all about eating better and cutting out the fat and sugar from your diet.

* Sleep and rest are very important. While we sleep our metabolism slows. Even though the body repairs itself and in that process calories are burned. You should try not to eat three to four hours before bed. By doing so the food you ate may be stored as fat because your slowed metabolism will not burn it as quickly while asleep and will store it instead. If you need a late snack, nuts or cottage cheese are good choices. These high fiber and high protein snacks will stimulate your metabolism and trim belly fat.

Do you want to trim belly fat fast and lose those excess pounds which are unhealthy and unsightly? If you want a powerful program that can trim belly fat, and will teach you exercises that trim belly fat fast then please check out Flat Belly Code. This program is one of the top rated ab programs on the internet!

How To Trim Belly Fat

Trim Belly Fat Fast

How To Trim Belly Fat In 30 Days Flat

With obesity on the rise, people want to know how to trim belly fat. There are many false claim and systems to achieve this goal on the net. You may be confused without a battle plan to trim belly fat. In the following article I’m hoping you find some answers and get the information you are looking for.

Firstly understand that excessive visceral fat in your abdominal region can cause serious health ailments. Everything from high blood pressure to diabetes chances increase if you don’t trim belly fat. There’s many reason’s for belly fat including poor diet, over indulgence in alcohol, and poor exercise habits. The choices we make affect our belly fat and we need to understand that to trim belly fat fast, life changing decisions need to be made.

flat belly code

People ask how to trim belly fat when the answer is usually right in front of them. We eat junk! May it be fatty foods or high sugar drinks, our bodies are bombarded by poor food choices. Lets get the chips and dip and hotdogs out of our hands and start eating healthy. If you need to snack, pick your favorite fruit or veggie. These raw foods choices not only reduce calories but they boost metabolism.

Lets talk calories.  A good way of knowing how to trim belly fat is to spread out meals. When you spread out three meals and two snacks, it helps you cut calories while fighting the need to eat. The more times you eat the more your metabolism will roar. If you eat high protein, high fiber foods, metabolism will work more effectively. A lack of food is not calorie reduction. A lack of food is probably the worst thing you can do if you want to trim belly fat fast. Not only will you be miserable with hunger pangs, but your metabolism will slow from the lack of food. When our body is deprived of food it naturally stores what it has, and by storing, weight loss is minimal.

Any exercise is good. In fact, studies show we need at least 30 minutes of exercise a day. Sit-ups and crunches will not get you sleek sexy abs though. A full body workout is required. If your not prone to workouts, then walk or jog for example. Belly fat is stubborn and a diet alone or exercise alone will not solve your problem. A plan that includes healthy eating and a fully body exercise program is how you trim belly fat fast.

Remember that high sugar and high fat infuse toxins and useless waste to our bodies. Drinking enough water everyday helps in flushing these toxins. If you drink eight cups of water daily you are on the right path to trim belly fat. By drinking lots of water and eating high protein and high fiber food you’ll see faster results with your war against belly fat.

Getting enough rest is huge! There are studies right now looking at the effects of lack of sleep and weight loss or gain. If you don’t get enough sleep, your body responds by releasing hormones. These hormones may have a direct link to belly fat. You can learn how to trim belly fat easily…get a good night’s rest and sleep!

Being on a diet is hard, we all know that. Foods that trim belly fat are important to trim belly fat fast. The best way to trim belly fat would be to eat nothing but fresh fruits, raw vegetables and everything organic. If you can do so you’ll be on the fast track to success. But if you want to take baby steps like the rest of us, infuse your diet with the above. A snack like apples or a pear is much better than chips. Veggies with a dab of low fat ranch will fill you better than a hamburger. Get the idea?

Want to know how to trim belly fat fast in 30 days effectively? If so, check out the Flat Belly Code. This abs program is not just about your abdominal muscles. This program shows you what exercises to do for the best results. This program shows you healthy eating habits and diet. This program lays at your feet the path and shows you how to trim belly fat…it’s an AWESOME resource!

Foods That Trim Belly Fat Tips

Trim Belly Fat Fast

Foods That Trim Belly Fat Tips

What we know is that belly fat, especially visceral fat, can be very dangerous to our health. With complications like heart disease, strokes, high blood pressure and diabetes among others, we need to know how to trim belly fat. Think about your quality of life and your family please.

There’s many things that can show us how to trim belly fat. Foods that trim belly fat are very important because we eat and drink and what you eat and drink either helps trim belly fat or not.

One of the most important things we can do is drink water. Water makes up a very large percentage of our bodies. It helps flush toxins from our bodies. It also helps our organs work effectively. One of those important organs is our liver. The liver, with proper water amounts, works in wrenching up our metabolism when we eat and drink. The liver breaks down food hence calories and fat get dissolved and used for energy in the process. Without enough water the liver will store more food as fat and we will gain weight. There are studies today saying men should drink up to 13 cups of water a day, women 9 cups. But for now the universal number is 8 cups a day for men and women.

bikini belly

High fiber foods are also important in anyone’s diet. Most adults get about 8 grams of fiber a day. The recommended amount of fiber per day is 20+ grams. Bulking up on fiber really gets your metabolism going and the high fiber food is easily dissolved which promotes weight loss. To trim belly fat, eat these high fiber foods. One cup of beans can provide 19 grams of fiber. Corn has 5 grams of fiber per cob. Anything bran can supply a good amount of fiber. A half cup of broccoli steamed can supply 10+ grams of fiber or berries like strawberry, cranberries, or raspberries can provide 5+ grams of fiber per cup. A good old apple keeps the doctor away with 4 grams of fiber per apple. As you can see all these are foods that trim belly fat.

High protein foods like high fiber foods are great when trying to trim belly fat fast. Protein acts not only as a metabolism catalyst but also a hunger craving remedy. Eggs, low fat milk, soy, tofu, fish and lean meats are good sources of protein. Any of these used in moderation should be plugged into a diet to trim belly fat.

Do you know that eggs contain great levels of B12? B12 is great for breaking down fat cells in your body!

Kidney, lima, navy, and white beans are the best beans to eat if your looking to trim belly fat. We are not talking baked or re-fried beans here, those contain way too much fat. What you do want to do is cook beans well, beans contain different proteins that our bodies are not used too. Either way if you want to know how to trim belly fat these high fiber…high protein options are great!


Grab the unflavored oatmeal and add honey for a great breakfast. Oatmeal is a great source of fiber and as I said, grab the unflavored brands. The flavored brands may be delicious but they also have a lot of sugar which is not good! If you like cereal, choose a whole grain that delivers a good amount of fiber per bowl. The more the fiber the better! Fiber will fill you and your metabolism easily breaks fiber down which is a great method to trim belly fat fast!

Cook with olive oil if you want to trim belly fat! Olive oil is a good fat as it helps in keeping cholesterol levels low which promotes healthy eating. Monounsaturated oil is the good oil found in olive oil. Just one ounce can provide you with up to 85% of your daily intake of this cholesterol fighter.

Snacking is the diet killer. Face it, it’s too easy to grab that donut or cookie. Some donuts have so much fat and sugar that it would take you almost an hour in a gym just to work it off..yikes! Change your choices and pick foods that trim belly fat. Fruits like an apple, kiwi, pears and anything berries are great as snacks. My favorites are any raw or steamed veggies with a dab of low fat ranch dressing. There’s good choices out there,  you just need to decide to trim belly fat instead of giving in to your cravings for high sugar and high fat snacks.

Eating foods that trim belly fat is a great way to boost your weight loss. But just eating these super foods doesn’t cut it. Exercise plus a healthy lifestyle is the way to go! Do you want to learn how to trim belly fat fast? I found a great program. It’s one of the top ranked belly fat reduction program on the net. It will teach you the most effective exercises and the diet needed to trim belly fat fast. Flat Belly Code is the way to go!

Trim Belly Fat Fast

Trim Belly Fat Fast

Trim Belly Fat Fast

I have had a problem with belly fat in my life. There’s many ways to trim belly fat fast and in this article I would love to share some of the things I did!

We all know that foods that trim belly fat are very important!

One thing I did on my quest was to eat as much raw foods as possible. Instead of bread and pasta I threw in salads, vegetables and fruits. I used to load up my salads with lean meats like turkey or chicken. The meat portion should be enough to fill your palm. Then I filled my salads with broccoli, mushrooms, onions, nuts, and even berries. Whatever I craved as long as it would cut calories compared and was lean or raw would go in.

All my life I have been very athletic and used to heavy workouts. With work and home life very busy I had to find something that gave me a good workout without taking up my valuable time. I found that walking is an awesome way to lose weight. I walk 45 minutes a day on my break and at a fast pace I can easily do 2.5 miles. So those who say they don’t have time to workout please remember that diet alone will not achieve the ultimate goal!

For breakfast, my typical cereal with OJ and Coffee, was changed a bit. Orange Juice is awesome but it contains tons of calories. I would easily drink 2-3 cups of Orange Juice a day. To cut calories I cut that to one cup. Instead of cereal, I ate eggs which is a great source of protein. If I wanted a change, I would eat whole grain cereals only. I got into oatmeal which is awesome for fiber intake. I didn’t cut my coffee and I want you to remember that things like coffee do not need to be cut. If you are cutting out a bagel or fatty muffin or those links, you are cutting calories! Keep certain things in your diet that you crave as long as they don’t blow your diet.

bikini belly

Supper is the hardest meal for me. The reason is simple – you are cutting calories. By doing so, your body needs to adjust and without the normal routine your body and mind may rebel a bit when supper comes calling! But stay strong, supper should be your smallest meal. Portion control is key, do not over do it after working so hard during the day.

My plan was simple. Eat a BIG breakfast, then a small snack, medium lunch, small snack, small supper and then a small snack. Your body during your normal routine will burn off calories during the day. If you eat more early on you have a better chance of burning that all off. I’m not saying gorge at breakfast, I’m saying spread your meals out, keep them portion controlled, eat healthy stuff and exercise. By spreading your meals out, you will hopefully conquer hunger pangs. By eating so many times during the day, your metabolism will run more and burn calories. By exercising just 30 minutes plus a day it’s icing on the cake to boost your metabolism even more and tone muscle which is the arch-rival of fat!

Using these common sense tips I lost a good 2-3 pounds a week. I learned to trim belly fat fast this way. I also got a lot of help from the Flat Belly Code. This program I found is the Bible on how to trim belly fat. I showed me the right exercises to do, how to eat, and got me on the path to setting up a great diet plan with foods I liked. It was the bomb for me, you should really check it out!