How to Burn Stomach Fat At Home

By Conny Marian, eHow Contributor

On the last post we discussed how to burn stomach fat, this time we will discuss how to burn stomach fat at home. How to burn stomach fat at home? Having fat in the stomach area increases your risk for a stroke, high blood pressure, diabetes, heart disease and certain types of cancer. Uncontrollable food cravings and stress are common causes of stomach fat. Doing numerous crunches and situps will build muscle, but it is not going to get rid of that fat layer. The only way to burn stomach fat is by eating a proper diet and incorporating exercise into your lifestyle. There is no such thing as "spot-reduction" or losing fat from just one area of the body, so to lose stomach fat, you will have to reduce the fat all over your body. on the last post we discussed how to burn stomach fat, this time we will discuss how to burn stomach fat at home.

• Eat five to six small, nutritious meals per day. By eating every three hours, you force your metabolism to keep working and you are less likely to crave result-sabotaging foods. Thirty percent of the calories you consume throughout the day should come from protein, 25 percent should come from healthy fats, and 45 percent should come from carbohydrates. Good choices include fiber-rich and whole grain products, lean protein and unsaturated fats. Substitute unhealthy fats with healthy fats such as avocados, nuts and olive oil.
• Perform interval training three or four days of the week. Instead of doing long periods of cardiovascular exercise at the same intensity, you can do 20 minutes of interval training. Interval training burns fat faster and builds up your endurance and strength. Jog for three minutes at low intensity before accelerating to high intensity for one minute. Go back and forth, from low to high intensity, until you complete 20 minutes. Interval training can also be done on the elliptical machine, stationary bike or stair-climber.
• Do compound weight lifting exercises for maximum muscle mass increase. Muscles keep on burning fat even when you are at rest, so the more muscle you have, the more fat you can burn. Compound exercises target multiple muscles at the same time. Do exercises such as bench presses, overhead presses, barbell squats and deadlifts. Workout all muscles of the body, but divide them over your workout days so each muscle group gets enough recovery time. For instance, workout arms and shoulder on Mondays, legs and chest on Tuesdays and back and abs on Fridays.
• Target abdominal muscles with exercises such as crunches, situps and side-bends which will tone the stomach. Once the fat layer has melted off your stomach, these muscles will be on display.
• Reduce stress in your life. An increase in stress levels triggers the stress hormone cortisol, which has been associated with fat in the stomach area. Good ways to reduce stress can include meditation, breathing deeply and delegating tasks at work.
• Get eight hours of sleep per day. While you sleep your body restores itself and provides you with energy for your next workout.

How to Burn Stomach Fat Naturally

After you read how to burn stomach fat, here we will discuss how to burn stomach fat naturally. Belly fat tends to be a problem for thousands of men and women. Getting that flat stomach can be a challenging task. To lose belly fat naturally, you're going to have to put in a lot of work. Changing your eating habits and exercising are the two main components to losing belly fat. Talk with your physician and/or nutritionist about your diet and exercise plans. You want to make sure that you are consuming the right types of food and getting the appropriate amount of exercise for fat burning. Refrain from using drugs or fad diets. This is going to take good, old-fashioned hard work! after you read how to burn stomach fat, here we will discuss how to burn stomach fat naturally.

• Give up the junk food. This is the best and worst part of getting rid of belly fat. The best part is that you are taking the necessary steps to change your life and get rid of that belly. The worse part is that you are going to have to give up the sweets and snacks because they are no longer a part of your new life of physical fitness. Once you have decided to change your mindset, you must stick with your plan. After throwing out the junk food, replace it with healthy stuff like yogurt, fruit and veggies.
• Exercising/physical activity is a huge part of losing belly fat. Now that the junk food is in the waste can, it's time to put in the blood, sweat and tears. Exercising! Okay, so you're not used to exercising, but the great part is that just about everything you do physically is exercising. Try brisk walking, running or swimming at least 3 to 4 times a week. The goal is to attack the stomach area. Crunches will not be enough. Try exercises that work the waist as well.
• Watch your carbohydrates. There is some debate about whether carbohydrates are good for you. The truth is that carbohydrates are essential, but there are good carbohydrates and bad carbohydrates. Good carbohydrates are fruits and vegetables. Bad carbohydrates are white breads and pastas, because they cause bloating in the stomach. Try and eat as many of the good carbohydrates as possible. Carbohydrates are broken down into glucose and used to fuel the mind and body. The excess is stored as fat. What you want to do is train your body to use that excess fat for fuel. This is how you lose weight. This is why you should stay consistent with eating good carbohydrates and exercising.

How to Burn Stomach Fat Fast

By eHow Contributor

Knowing how to burn stomach fat fast can get you into your bikini this summer. I bought a new bathing suit this summer that was one size smaller than my old bathing suit. Start today, there is still time for you to lose that stomach fat and get into a new bathing suit this summer.

EXERCISE NOW
Walk away from your computer and exercise right now. Take a walk around your neighborhood, lift weights, swim, run, play tennis, play soccer with your kids, mow the lawn or your favorite exercise. Do it now. Do not procrastinate. If you want to lose stomach fat now, you need to get started right now. Plan to do some kind of cardiovascular exercise everyday for a minimum of 30 minutes, but try to work up to one hour as soon as you

You will need to begin an exercise routine that you can do every day. One that is not intimidating. Start at the level that you are at and slowing increase. Your exercise program should be a combination of cardiovascular exercises that get your blood pumping such as running, walking, skiing, tennis, or swimming and weight lifting exercises to build muscle.

It is very important to build muscle because it will burn fat for you all day and all night long. Muscle needs energy and it burns fat to get that energy. You will need to do weight bearing exercises to build muscle. Make sure that you build muscle evenly throughout your body. This is the easiest way to burn fat and I know that you can do it.

WEIGHT BEARING EXERCISES
Do weight bearing exercises three to five days per week. Make sure to give your muscles a break by alternating from day to day what muscles you are working on. Here are some muscle building exercises that you can do without any equipment. You can do sit-ups or crunches, squats, lunges, pull-ups and lifting your kids. If you have a set of dumbbells you can add even more exercises to your.

If you have a gym membership, take advantage of all of the machines that they have. Ask for help on how to use them if you do not.

LIQUIDS
Drink plenty of water every day. A minimum of eight glasses of water per day in addition to any other liquids that you may drink. Remember that tea, coffee, soda and milk have dehydrating effects and do not count as your water intake for the day. If you weigh more than one hundred and fifty pounds, you will need to drink more than eight glasses of water per day. Increase your water intake approximately two hours before exercising so that you begin your exercise well

EAT HEALTHY
Eat healthy with every bite of food that you put in your mouth. After you have begun your exercise program and started drinking a healthy amount of water, it is time for you to eat healthy as well. Eating healthy is simple: one half of every meal should be vegetables, one quarter of every meal should be meat that is low in saturated fat and one quarter of each meal should be whole grains. Snacks should be a fruit, vegetable, nut, seed, yogurt or lean meat.

You should avoid fast food, processed foods, foods with added sugar, foods with enriched flour, foods with high fructose corn syrup and foods with partially hydrogenated oils.

MOTIVATION 
Keep up your motivation to lose your stomach fat by reminding yourself of your goals. Make a poster of your goals that you can hang on the pantry door or another convenient location.

Keep up your motivation by surrounding yourself with people that encourage your goals and the right tools for success. For example, if exercise brings you down, buy yourself a new exercise outfit that you love to wear each time you exercise. If eating is a problem for you, then set yourself up for success by filling your refrigerator with foods that are healthy and easy for you to eat. Have containers of cherry tomatoes, baby carrots, strawberries, raspberries, blackberries, sliced up cantaloupe, sliced up watermelon and other healthy snacks readily available in your refrigerator. When you go out, take a cooler of healthy food with you so that you are not tempted by fast food.

If you need more help, look in the Resources section below. You can burn stomach fat fast if you start a new routine and keep with it.