want to loose weight?

The popular belief that exercising the stomach muscles alone will result in an attractive, toned tummy is very very false. You could have well developed lovely toned abdominal muscles but these muscles would still hide under the layer of fat covering them. Without exercise and the right types of food, you simply won't lose the fat that overlies your tummy. Like I said in the metabolism section, you have to burn as many calories as you are taking in, else you will not change the appearance of the fat tissue surrounding your abdominal muscles,

Now if you are thinking of spot reduction, forget it, those are myths. We cannot reduce fat from only one part of the body. When you lose body fat, you lose it from everywhere, and there is no way to target one particular area. Funny enough, the first place where we gain weight is the last place where we lose it. Once we lose fat from our body, we lose inches everywhere even where we do not want to lose such as in the breasts.--

The most important aspects to a flat tummy include

1. Diet first

2. Exercises

Unlike popular beliefs, exercises work as well, but diet modification is the most important step to losing belly fat. Just because strong abdominal muscles do not directly translate into a toned, abdomen does not mean that you should avoid exercising them.

Your diet should include the following:

1. dark green vegetables,

2. fresh fruits,

3. fish,

4. lean red meat,

5. Egg white.

6. Beans

7. Moi-Moi (Nigerian)

8. Lots and lots of water. If you can, drink a glass of water each hour.

Foods to avoid:

1. Rice

2. Pastries

3. Sugar

4. Saturated fats

5. Pizza

6. Bread

7. Chocolates

8. Pounded yam(Nigerian)

9. Eba (Nigerian)

10. Semovita (Nigerian)

Start exercising

Note please: these exercises help you to make your abs stronger, but does not reduce the layer of fat. So if u like do them 24 hours a day, they’ll only make you have strong abs, but the layer of fat still hides the abs

Aerobic and weight training will raise your metabolic rate thus making your body burn more calories. Note that overuse of crunches will only shorten your abs, pull your head forward and gives you a bad posture. Here are some exercises:

A. Sucking the gut in: This is the easiest exercise. It works very well and is very easy to do; you could do it anywhere anyplace and anytime.

1. Exhale. Suck your gut in.

2. Maintain the contraction for 10 to 20 seconds.

3. Repeat 10 to 15 times, as often as you like throughout the day (for example while in the shower, sitting at your desk, while driving or in the bus).

B. The bicycle crunch exercise:

1. Lie on the floor with your lower back pressed into the floor.

2. Bring the hands behind the head.

3. starting with the legs bent at a 45-degree angle bring the right knee towards the chest and touch your left elbow to your right knee

4. Then switch so that the left elbow goes towards the right knee.

C. Reverse Crunch:

1. Lie flat on the floor with your lower back pressed to the ground.

2. Put your hands beside your head or extend them out flat to your sides -- whatever feels most comfortable.

3. crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle.

4. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

Like i said in the beginning, dieting is the most important step, try to loose the abdominal fat, then u can do the crunches, to make those abs look strong and sexy.

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I had to loose weight fast to fit into my wedding dress, so I bought a few home workout DVD's and followed a good eating regime loosley based on food combining, and made sure that I exercised at least 20 mins per day, which is less than a tv program! then made sure that I didn't pressure myself too much, It's all in the mental attitude, praise yourself lots and make sure you feel confident that you are doing what you can, and not looking at the things that havent changed. I lost 3 dress sizes in 6 wks! I also threw out my scales!!!!!! An focused on my shape and clothes sixe instead. Also trying to get rid of one targeted area is very hard, so instead focus on the whole picture then get advice on the other areas.

It is easy to lose weight naturally, just remember to eat balanced and healthy meals, exercise and lead an overall healthy lifestyle. Eat more fruits and vegetables and cut down on fatty foods. Heard that drinking green tea helps in weight loss too. Drink more water as dehydration can lead to slower metabolism, As for exercises, choose something which you like to do. You will have more motivation to lose weight when you are doing something that you enjoy.

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You do not have to exercise vigorously to reap health benefits. You can still stay healthy if you do moderate-intensity physical activity for at least 30 minutes per day, 5 days a week.

The 30 minutes can be broken down into 10 min segment throughout the day.

Example of Routine/Daily physical activity that you can engage are listed below:

I keep a rubber band around my wrist and snap it when I feel the urge to snack.

My secret is gulping a 12-ounce glass of tap water before eating. The water fills me up and later, I spend more timing eliminating the excess fluids than snacking

Half an hour before eating I drink one tablespoon of cider vinegar. It is suppose to eat away at any fat when you eat your meal. I tried it for a month and it works.

eat fruit instead of drinking fruit juice

resistance bands are a comfortable and affordable at home exercise option for strength straining

rest your cutlery between bites

Add extra 10 or 15 mins to your cardio routine

you dont have to make a three digit number your weight loss goal aim for a certain dress size or waist measurement