Excess belly fat increases your risk of developing serious health problems. According to Dr. Michael Jensen of the Mayo Clinic, shedding even a few pounds of belly fat can help you feel better and lower your risk of health problems. Thoughts of abdominal machines, colon cleansing, fad diet, and special drinks come to mind---do any of those really help melt away belly fat, or just empty your wallet? Save your money---in less than 30 days, simple changes will yield greater results for you in the fight against stubborn belly fat.
Instructions
Simple ways to waist in 30 days
1. Cut back on the amount of food you eat. One of the simplest ways to reduce your calorie and fat intake---without having to count calories or buy special foods---is to eat less every time you eat. Instead of two burgers or two pieces of chicken, only have one. Stay away from fried foods and choose baked, steamed or fresh sides instead.
2. Eat at home and pack your own lunch. Restaurant food, fast food and cafeteria food are full of fillers, preservatives, sodium and added fat. Prepare your favorite dishes at home and make extra to have for lunch the next day. You will shrink your waistline and save money at the same time!
3. Get a little more physical activity. Back-killing crunches or miles of daily jogging aren't necessary to burn belly fat. According to Dr. Michael Jensen at the Mayo Clinic, spot exercises---like sit-ups---won't specifically reduce belly fat. Include more activity in your daily routine. Take a 30-minute walk at lunch or after dinner 4 to 5 days a week. Work in the yard, play outside with kids, take pets for walks daily or even do more housecleaning; all will help you burn more calories. Adding a little more physical activity to your daily life will make a noticeable difference in your waist size in 30 days.
4. Do the twist. For 10 minutes every day, stand with your legs spread shoulder-width apart. Straighten your arms out to your sides. Slowly twist at your waist, side to side. Don't turn your head or swing your arms. Use your waist muscles to twist your upper body side to side. Going too fast could make you dizzy, so take it slow and focus on those muscles at your waist line. This simple exercise---done daily---will shrink your waistline in less than 30 days.
5. Take natural fat-burning tonics. Skip the expensive Acai berry products and weeklong colon cleanses. According to Mayo Clinic nutritionist Katherine Zeratsky, research on Acai berries is limited and the claims of weight loss haven't been proven.
Apple cider vinegar, however, has been used for centuries to reduce body fat. In 2004, Arizona State University professor Dr. Carol S. Johnston found that people who took two tablespoons of vinegar before lunch and dinner lost an average of two pounds in 30 days. In July 2009, Japanese researchers fed laboratory mice a high-fat diet. Some of the mice were given vinegar in addition to the diet. The mice that consumed vinegar developed less body fat. Apple cider vinegar can be taken once daily or before every meal, mix 1 teaspoon of vinegar to an 8 ounce glass of water. Drink slowly---don't chug--- twice a day.
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