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Table of Contents

Introduction ………………………………………………………………….. 4

What is Belly Fat? …………………………………………………………. 5

Benefits of Losing Weight ………………………………………………. 7

50 Tips To Reduce Belly Fat…………………………………………. 11

Conclusion …………………………………………………………………. 28


Abdominal obesity, also known as central obesity, is something

that many people worldwide have problems with. Once you hit

middle age, far too many people are plagued by those two

dreaded words…belly fat. It can, however, also be a problem for

children and teens.

People just look at it as a weight problem, but it can also be linked

to cardiovascular disease, Alzheimer’s disease, and many other

metabolic and vascular diseases.

Though no one likes belly fat, too often it is overlooked as just a

symptom of age. It can, however, be a symptom of much, much

more. It is not something you should just consider the price of

getting older. It is something that should be taken seriously.

What is Belly Fat?

Usually, belly fat is subcutaneous fat, which is underneath the skin.

If you have problems with abdominal fat, it may also be visceral

fat. This is also known as organ fat that is packed between your

internal organs. This is also known as the “pot belly” or the “beer

belly.” It is associated with type 2 diabetes, cardiovascular

disease, and colorectal cancer.

In recent studies, scientists have come to realize that it isn’t really

how much a person weighs—It’s their amount of body fat that truly

indicates obesity.

Throughout the 1980’s and 90’s imaging techniques were

developed that helped improve the understanding of exactly how

many health risks can be associated with the accumulation of body

fat. These include tomography and magnetic resonance which

help divide masses of tissue in the abdominal region.

For women, belly fat is more common after menopause.

Sometimes, those people who just think this goes hand-in-hand

with getting older, and don’t realize the danger it can cause. While

women feel like it is just something that makes them go up a size

in their jeans, it does carry health risks.

Like fat in any other area, it is determined by balancing your

calories you take in with the energy you burn. In other words, if

you eat too much and burn too little, you’ll have excess fat. As you

get older, your muscle mass reduces. Your fat, however,

increases. When your muscle mass reduces, it also reduces the

rate your body uses calories. This can make it even more difficult

for people to maintain a weight that is healthy as they age.

Sometimes, you can have an increase of belly fat as you age

without even gaining weight. In women, this can be due to a

reduced level of oestrogen. Research has shown that estrogenic

seems to influence where the fat is distributed in a woman’s body.

Regardless of a weight shown as normal on the BMI measurement

charts, women with a large waistline have been known to carry the

risk of premature death and often dye earlier of cardiovascular


Most women hate to even have an inch or so too much belly fat.

How do you know, however, if the belly fat you carry is a health

risk? Just measure it. Use a tape measure and place it around

your bare stomach. You want it to be snug, but not cut into the

skin. For women, if your measurement is over 35 inches, you’ll be

at a greater risk for health problems. For men, the measurement

of concern is around 40 inches.

People who are plagued with belly fat often exercise and

participate in healthy activities, yet they still retain that unwanted

fat. It seems like the fat is immune to exercise. So how do you get

rid of it? What is the magic combination that says “poof” to that

extra poundage? It depends on your sex, age, and the amount of

pounds you want to lose, but there are many tips to help you

reduce that unwanted belly fat.

Benefits of Losing Weight

Losing weight isn’t always easy, and as a result, it can have a

negative effect on your self esteem. It is, however, important for

you to main the normal weight for more than cosmetic reasons.

You need to maintain the proper health for many health reasons.

In a society like ours, where people put such an importance on the

way we look, feeling unattractive can lead to serious depression.

While not all overweight people get depressed, some are, in fact,

quite happy the way they are, it can lead to serious emotional and

mental problems in addition to the other health problems.

It can be difficult to determine how much weight you need to lose

to be healthy. You should realize, however, that you don’t have to

lose weight if you’re not actually overweight. More important than

weight, is the amount of fat content you have in your body and

where that fat has accumulated. Sometimes, you have weight

gain because you’ve started working out and developed muscles.

Muscles are heavier than fat, so don’t be shocked if all that

exercise has reduced inches but increased weight. If this is the

case, there’s no problem at all and you don’t have to worry about

losing that weight.

While being too worried about our weight can be a problem too,

knowing you’re overweight and taking the steps to reduce that

weight is important. There are many benefits to losing weight.

Here are a few of them:

  • Reduces your risk of long-term health problems that could

shorten your life. These include health problems such as diabetes

and cardiovascular disease. Usually, this is the main reason

people find to lose weight.

  • Feeling better, healthier, and having more energy. You’ll be

able to take the stairs, or walk from the far end of the parking lot

without losing your breath.

  • Less pain in your joints. Problems such as osteoarthritis in

your knees and pain and swelling in your ankles can greatly be

reduced. Being overweight puts a strain on them that you will feel

greatly reduced when you lose weight.

  • Many times when you lose weight, especially if you’re

diabetic or have high blood pressure, your doctor will be able to

take you off your medication. Not only will you be healthier and

not taking so much medication, you’ll save a lot of money at the

pharmacy counter.

  • You’ll feel better about yourself as you gradually join the

people with smaller mid sections. Your self esteem will increase.

You’ll find yourself interacting with others in a whole new way.

  • When you are eating out with co-workers you won’t be

overeating, so it could advance your career. Believe it or not,

behavior specialists have studied this, and they found that eating

healthy gives you the impression of a person that is outcome

driven. This is something supervisors look for. When they see it in

you, they take a closer look at you as an employee. Don’t be

surprised if you’re looked at for a promotion you never thought

you’d get.

  • Save money—This is a given. If you eat less, naturally you

won’t be buying as much food when you eat out and when you eat

at home. You’ll save money all the way around. You could even

put aside the extra money you normally spend on food. When

your weight loss is complete, you could have enough money for a

whole new wardrobe or a nice vacation to treat yourself. After all,

you’ll look great. You will have worked hard, so you deserve a


  • Keep your sex drive and be more satisfied sexually—This is

especially true for men. There have been studies that show if a

man is around 30 pounds overweight, he can have testosterone

levels of a man that is at least 10 years older. This reduces their

sex drive. Other tests have also shown that people who are obese

are much less satisfied with their sexual experiences. Sex is an

important part of your life, especially for those in a relationship.

You want to get the most out of it. Stay fit and you will.

  • You can have more friends—Face it…overweight people can

sometimes be outcasts. Sometimes, it’s self-inflicted, but other

times, people just stay away from the “fat” person. When you lose

weight, you’ll feel more like making friends. You’ll be able to

participate in more activities which will allow you to meet more

people. You’ll make friends from circles you didn’t dream of


  • Influence others—Sometimes, especially in spouses, one

losing weight can be a positive influence on others and cause

them to lose weight as well. If your children are overweight as

well, it could be a genetic issue. Influencing them to begin losing

weight before it gets as “out of control” as it is for you can give

them a head start on the genetic problem and like Barney says,

“Nip it!”

50 Tips To Reduce Belly Fat

Fortunately, belly fat can be eliminated or reduced by the same

means that other fat can. It just takes the right combination of diet

and exercise. There are, however, other factors that can hinder

weight loss and cause you to retain belly fat. Below are 50 tips

that can help you reduce that belly fat and have those abs you’ve

always dreamed of:

  1. Avoid stress—Research has found that our bodies produce

hormones in response to stress. One of these is cortisol. It will

cause your body to look for high-calorie food because it thinks it

used a lot of energy handling something that was stressful. It’s

kind of like tricking your body into thinking it’s had a big workout,

when in fact, it’s done nothing but become anxious and upset.

Years ago, eating that type of high-calorie food was fine when you

were stressed, because you used more energy every day working

in the fields or on farms. Our ancestors remained thin during

stressful times because of their hard work.

Now, many of us live more sedentary lives. We simply can’t burn

that type of fat intake any longer. When you’re under a large

amount of chronic stress, it tells your body to keep on making

cortisol. It becomes a vicious cycle. Gaining weight makes you

even more stressed, so you produce more cortisol and eat more

fattening foods.

You can reduce stress by doing several things. You can get more

sleep. The average adult should get at least seven hours of sleep

a night. You should keep things that are stressful away from the

area you use for sleeping. Don’t do work in bed if you can help it.

That area should be for relaxation and rest instead of work.

Simply work at leaving your worries outside the bedroom door.

You should also set aside some time to relax each day. By closing

your eyes, breathing deeply, and forgetting your worries for a brief

period, even if it’s only 15 minutes a day, you can help reduce

stress. Exercise will also help by giving you an outlet for the

stress. Keeping your blood sugar level will also help.

  1. Tell friends/family that you’re dieting—By telling others that

you’re dieting, you have them to help keep you in check. Of

course, you’ll hear things like, “You’re dieting aren’t you” or “Are

you supposed to be eating that,” but it will help you stick to your

diet. You’ll also hear things like, “How much have you lost” or

“You’re looking so good.” Those things can be very encouraging.

Once you’ve made the proclamation that you’re dieting, you’ll feel

like you have to prove you can do it, so you’re more apt to stick

with it and achieve success.

  1. Diet with a friend—Having a “buddy” system when you diet is

a great way to lose weight. You have someone to help keep you

in check, but you also have someone you can eat out with that you

won’t have to explain you’re dieting to or someone that will be

eating fattening foods in front of you. You can help and encourage

each other along the way. You can celebrate each success you

make as well as the success of your friends.

  1. Stop smoking and/or drinking—People often say if they stop

smoking they’ll gain weight and use that as an excuse to keep

smoking. That is all it is…an excuse! Both smoking and drinking

will cause you to gain weight and keep stubborn belly fat. Find

something else to do with the time you usually spend smoking.

Take short walks, exercise, or do something else that is healthy

and good for your body instead of smoking which you know is

harmful to your body.

  1. Eat—I know it may seem like a counterproductive measure,

but it isn’t. Eating is important when you’re trying to reduce your

weight, including trying to lose your stubborn belly fat. Breakfast is

extremely important when you’re dieting. Many people will skip

breakfast in an effort to lose weight, but that’s one of the worst

things you can do. It has been proven that eating about an hour

after you wake up can keep your insulin levels steadier and aid in

keeping your weight steadier. You don’t want to eat a whole pig

and a dozen eggs, but eating a breakfast that is high in fiber and

protein can really boost your body metabolism and help you burn

fat. Foods like eggs, fresh fruits/vegetables, or peanut butter are

better for you than the more sugary things such as breakfast

cereals, pancakes, or pastries.

It is also better to eat four to five small meals a day than eat one or

two large ones. This way you keep the signal to your body that is

going to get fuel. If you don’t, or if you eat at irregular times and in

irregular amounts, your body won’t know it is going to constantly

get fuel. It thinks it has to store that fat for future energy use.

Usually where does it store it…right around the mid section. You

defeat the purpose of trying to lose belly fat if you don’t eat


  1. Stir fry don’t deep fry—Often, people think they’re “stir

frying,” but use so much oil that they might as well be deep frying

their vegetables. Instead of using a lot of oil, just use a drop of oil

to start. Then, gradually add water and let the vegetables stir-fry in

their own moisture. This not only reduces your fat intake, it

actually makes the vegetables taste better.

  1. Heat your skillet when you fry—If you take the time to heat

your skillet before you add the oil, the oil gets hot quicker and less

oil will be absorbed by your food. If you put oil in a cold skillet, and

add the meats or vegetables, oil will soak into the food. If it soaks

into the food, where does it go? It goes right into your body and

adds belly fat.

  1. Camouflage your portions—Sometimes, it isn’t how much

you eat that makes you full, it’s how much you “think” you’ve

eaten. When you have a flat small piece of meat on your plate it

seems like you’ve been deprived. If you slice the meat thinly and

stack it on your plate, it appears to be a bigger portion, so you

think you’ve eaten more. This works for vegetables as well. A

small potato sliced up will look larger. You’ll think you’re eating

more than you really are.

  1. Marinade without oil—If you marinade in oil, the oil is

soaked into the food, so naturally, it will be eaten. One recipe for

oil-free marinade is to combine apple juice (about 3 cups) pressed

garlic (2 cloves) and soy sauce that is reduced sodium (about 1

cup). Marinating in a healthy manner can greatly reduce the

amount of fat you intake.

  1. Stuff food—If you fill the centers of your food with

wholesome ingredients, you’ll be eating as much food, but

reducing your caloric intake. Here are a few examples of this:

  • Take your hamburger and scoop a hole in the middle of the

meat before you cook it. Fill it with some type of vegetables such

as: mushrooms, olives, or whatever else you like. Then, if you’ve

used the recommended serving size of three ounces, you’ve made

it look much bigger, made it be more filling, and made it much

leaner. If you would have added more ounces of hamburger to

make it that size, it would have been much less healthy.

  • Stuff your meatballs with grated carrots, zucchini, or squash.

This will add vitamins and moisture as well as size to your

meatballs without changing the flavor. You’ll be able to make your

meatballs bigger, and not add calories and fat.

  1. Swap your food—Sometimes, if you stop to think about it,

you can think of substituting something healthier for something full

of fat in your favorite recipes. By doing that, you’ll be keeping that

fat from settling in your mid section and reducing that dreaded

belly fat. Here are a few examples to get your started:

  • When you make curry, use plain yogurt instead of coconut

milk which is full of fat. You’ll get a good, creamy texture, but you

won’t have all the fat.

  • Replace two slices of bread with one piece of pita bread—

Folding a piece of pita bread will allow you to put more vegetables

on your sandwich. More vegetables make it more filling, and you’ll

be making a sandwich that is much healthier.

  • Replace red meat with lentils—In foods such as lasagna,

only use about half the amount of ground beef. Add red lentils to

make it filling. They’re packed with protein, fat free, and high in

fiber. The flavor of red lentils is neutral, so they’ll just absorb the

flavor of your sauce and you won’t notice the difference.

  • Substitute “turkey” versions of your favorite meat—You can

have turkey ham, turkey burger, turkey hot dogs, turkey bologna,

or even turkey pepperoni. Turkey isn’t near as high in fat as other

meats. You’ll have the flavor of the other meats without that added

fat to carry around.

  1. Change the toppings on your pizza—If you must have

pepperoni on your pizza, consider adding at least two vegetable

toppings. If you do this for every meat ordered as a topping, you’ll

have a healthier pizza. The carcinogens in meats that are

processed have been found to increase your risk of cancer, so

you’ll not only be reducing your belly fat, you’ll be improving your


  1. Use oats to stuff meat recipes—Use oats that are in the

same amount of other things you fill with such as crackers or bread

crumbs. Not only are oats better for you, because they have high

fiber content, they taste the same, and can help you reduce your


  1. Use a healthier, low-fat recipe to replace your “fish-n-chips”

recipe—Use white fish such as cod or haddock and cut it into

strips. Use sparkling water and self-rising flour for a light batter

mix. Fry the strips in a small amount of canola oil. Instead of deep

fried french fries, cut potatoes and bake at 450 degrees in canola

oil that you season with things like: herbs, salt, garlic, etc.

  1. Reduce cheese in your toppings—If you have a recipe that

calls for a grated cheese topping, you can reduce fat and add fiber

by replacing half of the cheese with whole-wheat bread crumbs.

The crumbs keep the texture of the baked cheese, so you won’t

know the difference.

  1. Eat deli meats that are healthier—Deli meats aren’t all bad,

you just need to learn to eat the healthier ones. In order of health,

first would be chicken or turkey. Second is roast beef. Third is

ham. Lastly, are all the other processed deli meats such as

bologna, salami, olive loaf, etc.

  1. Don’t drown your food—You may or may not be old enough

to remember Timer from the science portion of School House Rock

watched in your Saturday morning cartoons. If you do, then you

know he had a slogan: Don’t drown your food in catsup or mayo

or goo. It’s no fun to eat what you can’t even see, so don’t drown

your food! How many times have you seen someone prepare a

nice, healthy salad only to pile on so much fattening dressing that

it’s no longer healthy? People will also pile on so much gravy that

a lean piece of roast beef or turkey becomes unhealthy. Topping

with meat natural juices instead or using extra virgin olive oil that is

seasoned on salads will keep your food healthy and won’t sacrifice

the taste.

  1. Don’t eat tuna salad with a lot of fattening mayonnaise—

Instead, you can add hot sauce, lemon juice, and pepper to your

tuna. It tastes great and adds no fat.

  1. Use grated cheese instead of slices—Grate hard cheeses

such as Parmesan on your sandwiches. You’ll get all the cheese

flavor with much less fat.

  1. Have meals without meat—I’m not saying go totally Vegan,

but every meal doesn’t have to be a “meat and potato” meal. Eat

vegetarian lasagna and go without beef. Prepare eggplant

parmesan instead of veal parmesan. You’ll be taking in less fat, so

there’ll be less fat to stay around your middle.

  1. Use squash instead of a lot of cheese—By adding pureed

butternut squash to half the cheese mixture in foods like macaroni

and cheese, quesadillas, or grilled sandwiches will reduce the

calorie count without altering the taste of the food. Squash is high

in vitamins and potassium, so not only will your food have less fat

and calories, it will be healthier.

  1. Use greens to wrap your meat—Instead of eating meats that

are between two slices of bread, wrap them in a large lettuce leaf

or some other leafy green such as bok choy, romaine lettuce, or

Chinese cabbage. You’ll be reducing your intake of carbohydrates

that can add belly fat.

  1. Use avocados instead of mayonnaise—Ripe avocados will

make your sandwich moist like mayonnaise, and have good fat

instead of bad fat. This can also lower your cholesterol.

  1. Make your pancakes healthier—Cornmeal is healthier than

traditional flour. It has a higher fiber content, as well as

magnesium. For healthier pancakes, replace half your flour with

cornmeal. They’ll have a great texture and be better for you.

  1. Make sure you get all the vitamins from your cereal—If

you’ve taken the steps to eat healthier breakfast cereals, you

probably aren’t getting all the nutrition from it that you should. In

order to do so, you need to drink the milk in the bowl. As much as

40 percent of the nutritional vitamins from your cereal will dissolve

into the milk, so drinking it makes it healthier for you.

  1. Keep frozen bananas on hand—Frozen bananas are great

for making smoothies that are healthy and nutritious. They’re

sweet, so they eliminate the need for sugary ingredients. Frozen,

they have the cold state for good thick smoothies and won’t go bad

quickly like they can if they’re unfrozen.

  1. Eat chocolate—Yes, you read correctly. So often, people

ignore their cravings for chocolate because they feel it is “bad” for

them. Dark chocolate, however, is lower in fat and very high in

antioxidants, so eating it will both satisfy your cravings and give

you a healthy snack. You can also shave dark chocolate into

dishes like barbecue sauce or chili. It gives it a good flavor boost,

and will help you prevent heart disease as well as keep your

cholesterol at a good level. If you want a good night-time snack,

take two tablespoons of dark chocolate and melt it in the

microwave. Stir it with 4 ounces of vanilla yogurt and top it with

about a tablespoon of almond slivers.

  1. Make your dips yourself—Store-bought dips can be very

high in fat content and calories. If you prepare your dips yourself,

however, you can greatly reduce the fat and calories. Just use fat[1]free sour cream or yogurt. You can mix it with an equal portion of

salsa or add herbs and/or lemon. Whatever flavor you choose will

be much healthier for you this way.

  1. Purchase nuts that are in shells—If you have to spend time

shelling the nuts, you’ll spend less time eating big handfuls of

them. Nuts in and of themselves can be healthy, especially

pistachios, almonds and walnuts. If, however, you eat too many,

they become like any other food you overeat and will cause you to

gain weight.

  1. Boil your peanuts—If you boil peanuts for a few hours, they

will have approximately four times the amount of antioxidants they

have prepared any other way. Boiled peanuts are a popular snack

already in Asia, China, Australia, and the southern portion of the

  1. If you haven’t tried them, the next time you want peanuts,

give them a try.

  1. Balance your baked potatoes—Many people give up baked

potatoes because of the high glycemic rating. You can have them,

however, if you balance them with a healthy topping like cheddar

cheese, broccoli, mushrooms, or spinach.

  1. Rinse canned beans—Beans such as kidney beans are a

great way to add both fiber and protein to a meal. Canned beans,

however, contain a lot of sodium. This can give you a bloated

feeling as well as cause high blood pressure. Rinsing them,

however, washes away that high sodium content and makes them

healthy again.

  1. Make your side dishes thicker—If you use evaporated milk

that is fat-free in dishes like mashed potatoes or macaroni and

cheese, you will give them a thicker texture that will seem more

filling. In addition to that, you’ll be taking in more calcium per cup

without all the fat.

  1. Serve yourself water as an appetizer—Water is filling,

cleansing, and keeps you properly hydrated. If you drink two

glasses of water before each meal, you will fill up quicker and eat


  1. Add spice to your life—Research has found that people that

were overweight will become slimmer if they eat meals that contain

Chile peppers. They contain capsaicin. It’s what makes them hot,

and it helps the liver clear insulin from your bloodstream after you

eat. Since insulin is the hormone that tells your body to store the

fat, clearing it from the body can reduce belly fat.

  1. Avoid emotional eating—Sometimes people use food as a

comfort. When you’re hurt or upset, you turn to food to make you

feel better. When you feel like eating just to eat and you know

you’re not hungry, substitute it with something else like going on a

bike. If you must eat something, make it fresh fruits or vegetables.

While exercise is an essential part of weight loss, you should

realize that exercises that target your abdominal area won’t help

you burn the fat. They will define the muscles there, but in order to

achieve those abs, you first have to get rid of all the fat you have in

your belly. Here are a few tips you can use to exercise your way

to less belly fat:

  1. Walk—Try to get in at least 10,000 steps each and every

day. If you have a sedentary job, this may be difficult for you.

Schedule a time and place to do brisk walking every day. If you

can’t, then choose a few other walking activities like parking at the

far end of the parking lot at work or when you go to grocery or

department stores. Take the steps instead of the elevator.

  1. Aerobic exercise or aerobic dancing—Aerobics are a great

way to get a good cardio workout. You can do this in a group,

such as a class, or get an exercise video and do them in the

privacy of your own home. Whichever way you choose, getting up

your cardio rate will help your body burn fat. The exercise or

dancing part of the aerobic exercise will help reduce fat and build


  1. Ride a bike—Biking, when done at a cardio pace, is a great

way to get a good workout and burn calories. Many people who

don’t have the time in their busy days to do a workout get their

exercise from biking to and from work each day. You can jump

start your metabolism each morning with a good ride, and then

reduce stress of a hectic day on the ride home.

  1. Jog—Jogging isn’t for everyone, but many people stay fit

and trim from jogging. You can do this outdoors, on an indoor

track, or on a treadmill. If you’re over 50, you want to check with

your physician to be sure you’re physically fit for jogging. Many

times the jar from jogging on the knees, hips, and/or back can be

harmful to those with problems. Once you’ve got a clean bill of

health, “Run Forest, Run!”

  1. Take a martial arts class—Martial arts classes are good for

cardio workouts, muscle definition, and self defense. They can

also be a lot of fun. If you’re hesitant to join a class alone, talk a

friend into joining with you.

  1. Weight training or Pilates—Either of these, in conjunction

with a good cardio workout, can help you build muscle. Muscle will

burn calories. You can find free weight training workouts for

beginners to advanced, and Pilates classes are available for all

levels as well. Cardio three to five times a week with a good

weight training program will help you burn overall body fat, and

that includes that dreaded belly fat.

  1. Breath control exercises—Another for of supplemental

exercise is breath control exercises that are good for the

abdominal region. Yoga is a prime example. Though it is optional,

and not essential for reducing belly fat, it is a simple way to

strengthen the abdominal area and remove inches from your


  1. Keep good posture—Although you might not realize it, you

use many core muscles simply to hold yourself up straight in good

posture. Keeping good posture while tightening your stomach

muscles can strengthen both the back muscles and the abdominal


  1. Simple leg lifts—To tighten the abdominal muscles, lay flat

on your back. Raise your feet about two inches off the ground and

hold it to a slow count of ten. Lower your feet and then do it again.

Try to do this at least 10 times a day. It is a simple basic way to

begin to strengthen weakened abdominal muscles.

  1. Try exercising in small bursts—Research shows that

alternating bursts of energy, just small ones, with brief resting

periods can not only improve your muscle tone and burn calories,

but it can also build endurance. This is a good way to get started

and build up to the more serious exercises. You might try

sprinting. Just run as fast as you can for around 20 seconds.

Walk until your breathing returns to normal, and do it again. If you

do this for about 10 minutes a day, you’ll be on your way to a good


Set your exercise equipment for interval training—In this mode, it

increases the difficulty for short periods and then returns to normal.

It gives you the effect of exercising in small bursts by using


  1. Snack first—If you’re going out for a business dinner or to a

party of some kind, eat a healthy, high-protein snack before you

  1. This will make you less hungry, and will allow you to eat

smaller portions of the more fattening foods.

  1. Fit some type of exercise into your normal work day—This

can be difficult for some people. It all depends on the type of job

you have. You might set aside your lunch hours for walking. If

that’s not possible, plan five minutes out of each day for a power

walk. Take long, brisk strides when you walk down the hall or go

up and down stairs.

  1. Stretch the sides of your waist—With one arm over your

head, lean as far as you can to the opposite side. Then switch

hands. This will strengthen the muscles of your waistline. It will

tone them, and remember, muscle burns fat, so having good

muscle tone is important.

  1. When all else fails, there’s always surgery—If you’ve tried

everything and you just can’t get rid of your belly fat, there are two

types of surgery you could consider.

  • Tummy tuck—This is also referred to as an abdominoplasty.

It takes out the excessive fat and skin you have stored in your mid

section. It can usually re-establish weakened muscles which gives

you an abdominal area that is firmer.

  • Panniculectomy—This can be done by itself or along with an

abdominoplasty. It removes any overhanging skin and tissue

known as an “apron” from below the naval. This skin usually

occurs when people have had excessive weight loss.

If you have overhanging skin, it can cause you a lot of problems.

Obviously, it would pull on your back, causing back pain. It can

also cause hygiene problems, and yeast infections. Sometimes

cysts develop in the folds. If you have this overhanging skin, it

shouldn’t be ignored.


Though people may be happy with their inner selves and with who

they are as a person, not many people will say they’re happy about

being overweight. If you’re unhappy with yourselves, it’s time to

get motivated to lose the weight. If you want to lose weight and

keep it off, you’ll need a lot of motivation. It isn’t just about going

on a diet. It’s a complete, total lifestyle change. You’ve had the

habits of overeating for a long time. It takes time to get rid of those

habits and establish new ones. Once you’ve established the new

ones, however, you can begin shedding that belly fat.

Remember, losing the weight is only half the battle. Keeping the

weight off can often be harder than losing it. If you want to keep it

off, you have to make a commitment to a lifestyle change. If you

go back to your old habits, you can gain all the weight you lost and

more. You have to find new eating habits that you can live with.

They have to be habits you can sustain for a lifetime.

Make sure you keep your regimen of healthy eating and exercise.

Even if you opt for tip 50 and have surgery, the weight can still


If motivation is difficult for you, find someone who can give you

support and encourage you. It may be your doctor, your spouse, a

friend or another family member. This often helps you stay on


Sometimes it’s hard to make lifestyle changes that suit us. They

need to go along with our physical fitness and overall state of

health. You want to be sure to talk to your doctor. He/she can

help you weigh all the options and decide what plan of action

works best for you. Your goal is to have long-term success. You

may have to try different options to find out what works for you.

Sometimes, in your weight-loss process, you may get stuck. You

lose a certain amount of weight and just can’t lose any more. It’s

important not to give up. You’ve set a weight-loss goal, and you

want to reach it. In order to do so, sometimes all you have to do is

make a few minor changes to what you’re doing. You can reduce

your calories a bit or increase your exercise. Walk an extra mile.

Whatever you can find that gives you that push over the edge and

jump starts you again. Whatever you do, don’t give up. You’ll get

excited about seeing your waistline reduce and be motivated to

press on. If you get stuck, however, it can be a bit disheartening.

Sometimes, you may be motivated by health improvements. You

can check your cholesterol levels. If they decrease, you know

you’re reducing your changes of heart disease. You may see a

regular blood pressure for the first time in years. Your breathing

may improve and you’ll be able to do a lot more than you used to.

These things are motivators to keep the weight off for many

people. If you’re losing weight for health reasons, however, note

that sometimes it takes a while for these interventions to kick in.

You didn’t become unhealthy overnight, and losing a few pounds

isn’t going to instantly change that. It is a gradual process, so

keep pressing forward. Eventually, you’ll see the results.

It is important to remember that you may not be able to lose weight

the way your Great Aunt Ruth did. You may go on a diet with a

friend and they may lose and you may not. Remember that you

didn’t gain the weight at the same rate or by eating and doing

exactly the same thing. All bodies are different. They work in

different ways. What works for you might not work for your friends

either. You have to find something that works for YOU! Don’t stop

until you’ve found something. Get to know your own body and

how it works. That will help you find the right solution and

combination of foods and exercises that works best for you.

Know that doing 100 crunches a day for the rest of your life won’t

reduce your belly fat. Too many people believe that and are

greatly disappointed when they work that hard and have nothing to

show for it. You have to reduce your intake of processed

carbohydrates and eat fat-burning proteins instead.

For unknown reasons, belly fat just seems to burn slower than the

fat on the rest of your body. You didn’t get that belly overnight,

and you won’t lose it overnight either. The good news is, however,

that it does burn! It may take a few weeks to see progress, but

keep it up and you will see it.

It isn’t easy to lose weight and then keep it off. If you’ve

accomplished this, it is an important achievement. You probably

feel good about yourself, but don’t be surprised if you find that you

are better able to face other challenges and also succeed in them.

Sometimes eating healthier is easier than exercising. One good

tip to keep exercising is if you’re having a bad day and you don’t

feel like exercising, go halfway. Get in your car and go to the gym.

Once you get there, you might not want to go in. That’s fine. At

least driving yourself there is a step. Usually, you’ll think, “Well,

I’m here, I might as well go in.” Once you do, those endorphins

kick in and you find yourself enjoying the exercise and greatly

benefiting from it.

As you go along, you can actually measure your progress using

what is known as your “waist-to-hip” ratio. To do this, you

measure the narrowest part of your waist and the broadest portion

of your hips. Then you divide the circumference of your waistline

by the circumference of your hips. Just divide the waist

measurement by the hip measurement. A woman should have a

ratio that is 0.8 or lower. A man should have a ratio of 0.9 or


Don’t rely on your memory. Actually write down your progress.

Keep all your measurements written down together some place so

you can easily chart your progress as you go. This can be a big

encouragement and motivator to keep going. When you’re

measuring, make sure you weigh yourself at the same time of the

day each time. Weight can fluctuate during different parts of the

day. This can be predicted by your last meal or your last bowel

movement. By measuring at the same time of the day, you’ll get a

better idea of your true weight loss. Most people find in the

morning before breakfast as the best time.

When you feel yourself having difficulty being motivated to

exercise, try putting forth half of the effort. At least get in your car

and go over to the gym. You can always turn around and go home

if you don’t feel like it once you get there. Chances are, however,

you’ll feel, ”I’ve made it this far, I might as well go in and give

exercising a try.” Don’t commit to a full exercise routine. Just

commit to working on the bicycle for 10 minutes. Once you do

that, you can commit to one more thing at a time until you finish. If,

however, you don’t feel like it, at least you can say you tried. Once

those endorphins kick in, however, you’ll probably feel like it.

You’ll probably feel much better when you’re finished.

If you’re really tired of belly fat and desperate to lose weight, don’t

take those desperate measures some people take. They starve

themselves, try every fad diet that comes out, or take expensive

supplements that don’t work just because they all say you will lose

weight immediately. Losing that belly fat just isn’t going to happen

overnight. Yo-yo dieting will only mess up your body’s metabolism

and cause you to gain more weight than you lost in the first place.

Starving causes you to binge at the first temptation of something

you love to eat. Your system gets so confused, it’s no wonder that

belly fat stays.

Keeping your body’s metabolism running effectively and

continuously burning calories is what will help you prevent that fat

storage around your mid section and keep you from gaining weight

again. When you eat healthy foods and exercise you’ll develop

lean muscle mass which will allow you to intake calories and not

gain weight because muscle helps burn fat.

Don’t forget as you begin the weight-loss process, you need to set

realistic goals. If your goals aren’t realistic and achievable, then

you’ll become discouraged. You’ll lose confidence in yourself and

give up easier. Setting realistic goals will help give you that boost

of confidence you each time you reach one to move forward in

your weight loss.

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