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"Belly Fat Bulletin: Three Secrets to Reduce Belly Fat"

By Marie O'Malley

Everyone hates their belly fat. What really works to reduce belly fat? There are literally hundreds, perhaps thousands of books, workout DVD’s, special workout gadgets, and diet programs all claiming to be the solution to reduce stubborn belly fat. The information overload is enough to send a person into complete inactivity. Sometimes, it’s easier to do nothing.

First, let’s discuss the problem. You notice that your waistbands are getting a bit tighter. No big deal, you’ll just do what you always do when you need to lose a few pounds. You start on Monday morning with renewed motivation. You’ll cut back on what you’re eating for a few days and those extra pounds will be gone in a few days…

For many people over 40, the quick fix that always has worked for weight loss just doesn’t work anymore. Don’t get frustrated. What you need is the facts. You need the right information to help you to reduce your belly fat. You need to approach exercise differently as you get older.

WORK OUT SMARTER, NOT HARDER!

Exercise does not have to be an overwhelming, exhausting proposition.

GET THE FACTS!

As we age, we lose approximately one half pound of muscle mass every year due to the natural aging process. Most people are less physically active which compounds the problem. The muscle tissue is replaced with fat. Since muscle tissue burns more calories than fat burns, this results in a slower metabolism. The resulting weight gain is about five pounds every ten years. But there’s good news! It’s never too late to reverse the problem. Anyone at any age can regain their lost muscle tissue with a few simple, basic weight training exercises.

YOU CAN GET RID OF STUBBORN BELLY FAT AT ANY AGE!

Have you got 10 minutes?

SECRET #1: WEIGHT TRAINING TO INCREASE METABOLISM

If you work your large muscles 3 times each week you can increase your metabolism in no time. I recommend squats for the legs, push ups for the chest and dumbbell row for the back. You can easily do these exercises, your belly fat blaster program, in ten minutes. This is a great place to begin to learn how to reduce belly fat. It’s step one on your journey to learning how to control your metabolism.

Now you’re wondering “What about my belly fat. I want to get rid of my belly fat. I want exercises for my belly fat!” Here’s the most important fact about reducing belly fat. Exercise programs and gadgets that are advertised to reduce belly fat are actually working the muscles of the abdomen and waist area. You can have really tight, toned abs but if you are carrying extra weight that has settled around your belly, no one will ever see those tight, toned abs. Fat is fat and muscle is muscle. Fat does not turn into muscle. When you exercise with weights, focusing on your large muscles, your metabolism will increase, your body will burn more calories and you will be able to reduce your belly fat.

Now, what about those abs. It is important to include exercises for the abs, waist and back to improve posture, strengthen the back and for tight toned abs!! So, in addition to your exercises with weights (to increase your metabolism), a few basic core conditioning exercises are important. You can include these exercises two or three times each week. I recommend curls on a stability ball (or the floor), and Pilates crisscross.

You can actually work your core muscles all day long if you follow these easy steps.
1. Hold your tummy in as tightly as you can. Imagine that you are buttoning your belly button to your spine.
2. Lift your ribs (still holding your tummy tight)
3. Slide your shoulder blades down your back as if you were placing them in your back pockets.
4. Try to relax your shoulders. Imagine that you are lengthening the space between your ears and shoulders. (Think… long neck)
5. Now, holding all of the above, breathe. As you inhale try to imagine that you are stretching away through the top of your head. And then exhale.

Secret #2: Sit up Straight! Simple Core Training

When you do a few basic exercises for your abs, waist and back, you will train your muscles to hold you in good posture. Focus on this posture alignment as you go through your daily routine. Try it when you’re driving, (add a few deep breathes for stress relief), sitting at your desk or talking on the phone. It’ll become your natural posture in no time.

Making exercises with weights, or weight training your priority when you exercise will translate into spectacular results. Forget those long walks.They just don’t work to reduce belly fat!

Many researchers report that long cardio can actually rob your body of precious muscle tissue. Your aerobic or cardiovascular activities should be designed to keep your heart and lungs healthy. Start with basic simple and safe cardio activities like walking. You can learn how to burn fat with interval training as you become more fit.

You can retrain your fat cells to release stored fat with the right exercise program. Go to www.betterbodyenterprises.com for more info. You’ll find simple sensible fitness solutions for busy people including workout DVD’s and videos and program manuals to guide you every step of the way.

When you’re motivated to get rid of stubborn belly fat, it seems sensible to cut back on calories. Unfortunately most attempts to reduce belly fat by eating less food can backfire. When you undereat, or have only 2 or 3 meals each day you are actually training your body to hold onto stored fat. Long spans of time between meals encourages your metabolism to slow down. It’s the same response as if you were actually starving to death.

SKIPPING MEALS ENCOURAGES YOUR BODY TO STORE FAT!

To keep your metabolism fired up eat 5 or 6 times daily. Eating a mini-meal every 3-4 hours also keeps your blood sugar levels stable. You should feel energized all through the day. A healthy combination of nutrients (lean protein, whole grain, and a veggie or fruit) works best. It’s actually a good idea to eat the same things every day. If you have a few choices that you enjoy, you’re more apt to stick with it. I carry a small cooler with me whenever I’m going to be out of the house for more than three hours. My mainstays are fat-free cottage cheese (lean protein), reduced-fat Triscuits (whole grain) and baby carrots. No prep time for anything I just throw the containers in the cooler pack and go….

Many researchers feel that foods made from white flour and white sugar (as well as alcohol) are more easily stored as belly fat, particularly as we get older. This is related to insulin production in response to certain types of foods. The simple carbs (foods made with white flour and sugar) are easier to digest causing a surge in insulin production. Over time, the pancreas/insulin process is short circuited. The body compensates by creating a detour and just stores the fat, from the digestion of these foods around the belly.

The thought of changing eating habits and food choices can seem overwhelming. Instead of going on a drastic diet program try to keep it simple. Pick one small strategy to work on each week and when that one is mastered go on to something else.

NEVER GO ON ANOTHER DIET!

LEARN TO EAT TO SUPPORT A HEALTHY METABOLISM!

I suggest starting with a nutrient-rich lunch and afternoon snack. Try to eat ½ sandwich at lunch with a cup of broth based veggie soup or a small salad. Then a few hours later eat the other ½ sandwich with a piece of fruit. This should carry you until dinnertime. When this becomes a part of your routine you can work on eating a sensible, healthy dinner. When you eat that snack in the afternoon you’re less apt to be starving when dinnertime rolls around. Your body (stomach) will adjust to smaller portions over time. Be patient! Learning to eat to support a healthy metabolism is the single most important thing you can do to have an impact on your health and to reduce belly fat!

Secret #3: Eat to Reduce Belly Fat

Be sure to visit www.betterbodyenteprises.com for information, workout DVD’s and videos and programs. Our goal is to provide simple fitness and “get healthy” solutions for busy people.

About the Author:

Marie O'Malley is celebrating over 30 years of Wellness Coaching this year. As the owner of Better Body Enterprises, she offers seminars, classes programs,and products to help people find simple, sensible Fitness Solutions and "Get Healthy" Strategies for busy people. www.betterbodyenterprises.com