It might seem funny when you hear people saying the excess calories they’re eating go straight to their tummy and thighs. However, it is surprising that there is some truth to that. The tummy and thigh are just two of the places where excess fats can be stored.

Your body tends to store fat calories to keep you safe and alive. The goal is to learn how to rid ourselves of the extra fat (cara membakar lemak).

You hear a lot of supposed strategies that can help burn fat (cara membakar lemak), such as working in the burning fat zone, reducing spots, and taking foods and supplements designed to achieve said objective.

Fat-Burning Basics

When you try to lose weight, understanding how your body uses fuel calories will affect your approach to weight loss programs. Most people want to use fat for meaningful energy. The more fat you can use as fuel, the less fat will be stored in your body. However, using more fat doesn’t always mean you’ll lose all the fats automatically.

The best method to burn fat begins with some fundamental knowledge on how your body gets its energy:

  • Fat and carbohydrates are mainly used by the body for fuel. During exercise, a small amount of protein is used for repairing muscles after exercise.

  • The ratio of these fuels can differ according to the type of activities you do.

  • In activities of greater intensity such as fast-moving running, the body relies more on carbohydrates than on fat. This is because the metabolic routes available to decompose carbon in energy are more effective than the pathways available to decompose fat.

  • Fat is used more for energy than carbohydrates for long, slower workouts.

  • It doesn’t matter what type of fuel you use when it comes to weight loss. What counts is how many calories you eat, rather than how many calories you consume.

This is a very simplified analysis of energy with a strong message. As far as weight loss is concerned, it is important to burn more calories, not necessarily to use more energy fat.

The harder you work, the more calories you will burn. Think of it that way—you’re in your prime fat-burning mode when you sit and sleep. But you probably never considered sleeping more to lose weight. The bottom line is, just because you use more fat as energy does not mean that you burn more calories.

The good news is that the fat-burning mode does not always equate to doing strenuous workouts. Even incorporating walking for a short period can already go a long way towards burning the excess fat.


If you want to really lose weight in a healthy and safe manner, never try to do any shortcuts. In most cases, they can prove counterintuitive and can be very dangerous or detrimental to one’s health, especially if the body is stripped of its needed nutrients.

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When you’re unhappy with something, it’s tempting to want to fix it ASAP. While that might work with your hair color, it doesn’t work with your body. Getting serious with a calorie-controlled diet, cardio exercise and strength training will help you make your arms smaller.

How to Get Smaller Arms

Many people’s arms — primarily the upper arms — are larger than they would like due to excess fat. If your arms have excess fat, chances are the rest of your body is carrying some extra fat as well. It may have taken years for this extra fat to build up, so you can expect it to take some time to burn it off.

Although there are many factors at play in fat gain, typically an excess of calories consumed and not enough burned is a major contributor. When you eat more calories than your body requires for immediate energy — to power physiological function, daily activities of living and exercise — it stores those calories in the fat cells located throughout the body.

To lose arm fat (cara mengecilkan lengan), you have to start consuming fewer calories than your body needs. When you do that, your body has to dip into stored fat for energy; the greater the deficit and the longer you sustain it, the more fat you’ll burn from your arms.

You Can’t Spot Reduce

It’s important to note that when you burn fat, it will come from all over your body. Although the arms tend to be a place of more rapid fat loss, everyone is different. Bodies store fat preferentially based on genetics. For most people, the problem areas are the belly, hips, and thighs, but for some people, the arms might be a preferred storage area.

That’s why patience is key. If you consistently create a calorie deficit, you will lose fat, but it may or may not come from your arms right away.

Create a Calorie Deficit

The first way you create a calorie deficit is by reducing your calorie consumption. Cutting out processed foods, soda, sweets and refined grains, such as white rice and white bread, will automatically help you reduce calories. Those foods tend to be high in calories but low in nutrition.

Instead, increase your intake of fresh vegetables, whole grains, and lean protein. These foods help fill you up and are lower in calories and higher in nutrients.

While eating fewer calories is key for fat loss, it’s important that you don’t cut calories too much. Eating too few calories increases your risk of nutritional deficiencies, fatigue, and other negative effects. If you are exercising regularly, you will need enough calories to support this higher level of activity.

In addition to a healthy diet, regular exercise will help you burn calories to create even more of a deficit. To get the best results, do a mixture of cardiovascular exercises, such as swimming and biking, and strength training such as push-ups, pull-ups, and squats.

Building Muscle Myths

If you want to make your arms smaller (cara mengecilkan lengan), why in the world would you want to build muscle? Here are a couple of reasons:

Fat takes up a lot of space. If you look at a pound of muscle and a pound of fat side by side, the fat is going to appear larger. This is true when it’s in your arms too. If you burn the fat and replace it with lean muscle mass, your arms will look thinner.

Muscle increases your metabolism. Your body expends energy to build and maintain muscle. In fact, it expends four times as much energy as it does maintain fat, according to Len Kravitz, Ph.D., of the University of New Mexico. This raises your resting metabolism. So if you build more lean muscle — not only in your arms but all over your body — it will be easier to burn fat.

Arm Toning Workouts

The best slim arms workout includes a mix of calorie-torching cardio and total-body strength training. If you haven’t been doing cardio, aim to complete 150 minutes of moderate-intensity cardio per week. That’s five 30-minute sessions each week. You can bike, jog, swim or take an aerobics class. Just get your heart rate up and break a sweat.

If you already have a cardio routine, it’s time to kick it up a notch to start whittling away that arm fat. Ramp up your moderate-intensity cardio to 300 minutes per week. Or, make your cardio sessions shorter but more intense.

Try doing interval training in which you alternate periods of all-out effort with periods of recovery. This type of training incinerates more fat in less time than traditional steady-state cardio, but it is also much more challenging.

Hit the Weight Room

When you want to tone your arms in two weeks or four or six weeks, it would seem like the best plan of action is to do just arm exercises. But remember, the more muscle mass you have, the faster you’ll torch body fat. So your weights workout should include exercises for all your major muscle groups — arms, shoulders, back, chest, abs, and legs.

Two or three days a week, do a full-body workout that includes lots of multi-muscle compound exercises, such as squats, pushups, pullups, and rows.

Slim Arms Workout

Working for one muscle group more than others can cause muscular imbalances over time. So it’s not a good idea for the long term. However, if you really want to get toned arms for a special occasion, focusing more on your arms than the rest of your body is OK in the short term.

In your full-body workout include a few extra pushups, pullups, chin-ups, dips, and rows, which are all highly effective for training the main muscles of the arms — the biceps and triceps. Expect to feel the burn, big time.

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People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand.

One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight (bagaimana cara menurunkan berat badan).

Keeping healthful snacks at home and work can help a person meet their nutritional needs and avoid excess sugar and salt. Good snack options include:

  • nuts with no added salt or sugar

  • fruits

  • prechopped vegetables

  • low-fat yogurts

  • dried seaweed

  1. Cutting out processed foods

Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods. According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating. So, cutting off processed foods can help you in losing weight (bagaimana cara menurunkan berat badan).

  1. Eating more protein

A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 25–30 grams of protein per meal provided improvements in appetite, bodyweight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:

  • fish

  • beans, peas, and lentils

  • white poultry

  • low-fat cottage cheese

  • tofu

  1. Quitting added sugar

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.

According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

  1. Drinking black coffee

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the body’s metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

  1. Staying hydrated

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

  1. Avoiding the calories in beverages

Sodas, fruit juices, and sports and energy drinks often contain excess sugar, which can lead to weight gain and make it more difficult for a person to lose weight.

Other high-calorie drinks include alcohol and specialty coffees, such as lattes, which contain milk and sugar.

People can try replacing at least one of these beverages each day with water, sparkling water with lemon, or an herbal tea.

  1. Avoiding refined carbohydrates

Eating whole grains can aid weight loss and help protect the body from disease. Evidence in The American Journal of Clinical Nutrition suggests that refined carbohydrates may be more damaging to the body’s metabolism than saturated fats.

In response to the influx of sugar from refined carbohydrates, the liver will create and release fat into the bloodstream.

To reduce weight and keep it off, a person can eat whole grains instead.

Refined or simple carbohydrates include the following foods:

  • white rice

  • white bread

  • white flour

  • candies

  • many types of cereal

  • added sugars

  • many kinds of pasta

Rice, bread, and pasta are all available in whole-grain varieties, which can aid weight loss and help protect the body from disease.

  1. Fasting in cycles

Fasting for short cycles may help a person lose weight. According to a 2015 study, intermittent fasting or alternate-day fasting can help a person lose weight and maintain their weight loss.

However, not everyone should fast. Fasting can be dangerous for children, developing teenagers, pregnant women, older people, and people with underlying health conditions.

  1. Counting calories and keeping a food journal

Counting calories can be an effective way to avoid overeating. By counting calories, a person will be aware of exactly how much they are consuming. This awareness can help them cut out unnecessary calories and make better dietary choices.

A food journal can help a person think about what and how much they are consuming every day. By doing this, they can also ensure that they are getting enough of each healthful food group, such as vegetables and proteins.

Want to know more? Subscribe or share your tips on how to lose weight safely.

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Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.

The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat (cara mengecilkan lengan) and fast.

Fortunately, there are several methods you can use to slim down and tone your arms.

Here are the best arm exercises for women:

Resistance training that improves your upper body strength is the best way to get lean, toned and strong. Use your own bodyweight or, even better, add dumbbells or kettlebells. A great starting point is with five- to 10-pound dumbbells or a 15- to 20-pound kettlebell – but remember, good form and control is important. To avoid injury, move up to heavier weights only when you are comfortable that you’re strong enough to handle it.

  • Lateral Raise (aka Side Raise)

  • Push-Ups

  • Triceps Push-Up

  • Overhead Extension

  • Biceps Curl

  • Dumbbell Row

  • Bench Press

  • Two-Arm Kettlebell Swing

  • Single-Arm Push-Press

  • Plank to Push-Up

  • Dumbbell Curl and Press

  • Dumbbell Kickback

  • Dumbbell Punch

  • Triceps Dips

  • Tricep Dips with Single Leg Extension

  • Pullovers

Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat (cara mengecilkan lengan).

In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition.

Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.

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Everyone has some belly fat – some might not be too obvious. Although, there is really no need to panic because that is normal. However, too much belly fat can affect your health in a way that the other fat doesn’t. You might be panicking now on how to shed belly fat soon (menghilangkan lemak perut).

Some of your fat is right under your skin. Another fat is deeper inside, around your heart, lungs, liver, and other organs.

It’s that deeper fat that is called “visceral” fat — that maybe the bigger problem, even for thin people. WIth that said, there are some ways of eliminating belly fat (menghilangkan lemak perut) safely.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn’t just sit there. It’s an active part of your body, making “lots of nasty substances,” says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.

For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.

Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, “is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat.”

Thin People Have It, Too

Even if you’re thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

  1. Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it’s brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

Moderate activity — raising your heart rate for 30 minutes at least three times per week — also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

  1. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day — without any other diet changes — build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

  1. Sleep: Getting the right amount of shut-eye helps.

In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered — but it was part of the picture.

  1. Stress: Everyone has stress. How you handle it matters.

The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

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December is near! The holidays are just around the corner, typically bringing yuletide cheer and major damage to your budget and waistline.

We rounded up some ways on how to burn fat (cara membakar lemak) without breaking your pocket. Skip the flashy workout equipment, sky-high gym membership, and sneaky “health” foods.

Instead, wellness experts offer these simple ways to start losing weight without blowing your budget.

  1. Ditch the beef.

Going meatless one night a week is a surefire way to knock off pounds and save money, says nutritionist Rania Batayneh of Essential Nutrition for You.

Skip the butcher and look for a hearty and healthy meat substitutes like beans and mushrooms.

  1. Buy healthy foods in bulk.

There are pros and cons to buying in bulk, but it can be a great way to budget for long-term savings and weight loss.

At the grocery store, try getting a massive container of oatmeal rather than sugar-laden individual packs. The same goes for buying big bags of rice and frozen veggies versus individual containers.

  1. Stick to the perimeter at the grocery store.

Chase recommends shopping around the perimeter of stores as an easy way to avoid the expensive convenience foods that are usually stocked front and center.

That leaves the produce and frozen food sections, which both offer great low-cost and healthy alternatives.

  1. Steer clear of the salad bar.

Rather than blow $US10 on a swanky salad bar, load up on whole veggies while they’re in season and at a lower price point, dish up your own salads at home.

If you’ve got a hankering for butternut squash or sweet potatoes in summer, you’ll still be able to find pretty affordable options in the frozen food section.

Just avoid those convenient steamer bags. You pay more for their fancy packaging and could save that cash by steaming them the old-fashioned way.

  1. Skip “healthy” convenience food.

Weight loss has much to do with portion control, but those helpful little 100-calorie pack snacks are nothing but a budget suck.

Keep a measuring cup in your desk drawer to scoop out perfect portions of whatever you’re munching on at work (almonds, trail mix, etc.) rather than paying more for packaging.

  1. Know what to look for on price tags.

When browsing healthy foods at the store, don’t just look at the sticker price, Chase says.

The unit price (for example: $US0.26/oz.) tells you how much that box of whole grain cereal costs per ounce, so you can compare it to another brand of a different weight.

  1. Turn your television into a workout coach.

No, this isn’t a free pass to scarf Cheetos and watch “Basketball Wives” all day.

A lot of cable networks like Time Warner and Comcast have free exercise channels on 24-hour rotation that Batayneh says are a great way to work out on the cheap.

The library is another great option for checking out free DVDs, and we’re big fans of interactive games you can play at home like Dance Central and anything on the Wii Fit.

  1. Turn your home into a wellness center.

Avoid spending money on gyms at all by carving out a wellness nook in your home.

Whether you’ve got a spare room to use or simply lay out a yoga mat in the living room, make it your own workout sanctuary. Then stock up on cheap workout DVDs or set up a rotation with friends so you won’t get bored.

“Check eBay for used copies (of workout DVDs) and feel confident knowing that sellers rely on buyer feedback so the quality is usually top-notch,” Burnam says.

  1. Rethink how you commute.

Try walking or biking to work if you live within a few miles. If that’s not an option, skip the elevator and take the stairs instead.

Not only will you save on gas, you’ll have a sure-fire way to burn calories every day — and it won’t cost you a dime.

So, there you have it! How about you, what are your healthy ways of burning fat (cara membakar lemak) without hurting your pocket?

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There are several ways to lose weight – not only one! Here are some easy weight loss (bagaimana cara menurunkan berat badan) tips that you can adopt in your everyday life.

If you’re desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there’s nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn’t have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss tips over time.

Here are their top tips on how to lose weight (bagaimana cara menurunkan berat badan) without sweating it too much.

  1. Add and Don’t Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

  1. Forget About Working Out

If the word “exercise” inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex.

  1. Take a Walk

Walking when the weather is nice is a super-easy way to keep fit. No sidewalks in your neighborhood? Try these tips for slipping in more steps:

  • Trade your power mower for a push version.

  • Park your car at the back of the lot.

  • Get out of the office building and enjoy walking meetings.

  • Sweep the drive or rake the leaves instead of using a leaf-blower.

  • Get off the bus a few stops earlier.

  • Hike the mall, being sure to hit all the levels.

  • Take the stairs every chance you get.

  • Sign up for charity walks.

  • Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

  1. Lighten the Foods You Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough or toss a handful of red bell peppers on the pie.

Don’t forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

  1. Because Hydration Helps

Down some water before a meal and you won’t feel so famished. Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you’ll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout.

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Want to eliminate belly fat (menghilangkan lemak perut) in just 10 days? Is it possible? Yes, definitely! You can easily get a flat tummy in 10 days. Using the correct deviations in the food, lifestyle as well as workout you can easily catch a flat tummy in 10 days. Therefore, today in this article we are discussing about some methods to get a flat tummy in 10 days.

Below, we have mentioned some methods which are useful to achieve the best ways to eliminate belly fat (menghilangkan lemak perut):

Day 1:

  • Avoid consumption of junk food and prefer nutrient full plus fiber rich diet such as fruits, poultry, vegetables, whole grains, lean beef, low-fat dairy products, nuts, beans, seeds etc.

  • Evade totally carbohydrate food for the chief day. Drink 10 to 12 glasses of water and 3 to 5 apple cider vinegar beverages to purify your system besides to eliminate the fat.

Day 2:

  • Eat boiled or uncooked vegetables or chicken soup to decrease tummy fat in each 2-3 hours. It helps to raise your metabolic rate and alleviate the blood sugar.

  • Uncertainty you have not ongoing exercising, begin with slight workouts similar to walking for 20 minutes.

Day 3:

  • Have an oatmeal for your breakfast as it devours 50 grams of carbohydrate.

  • In other meal, you can take protein, vegetables, fresh fruits, and yoghurt without oil.

  • Do breathing squat to discard the tummy fat.

Day 4:

  • Consume omelet by three egg white and spinach or vegetables into breakfast.

  • In snacks boiled chicken using cucumber or red pepper by turkey breast

  • Involve salads for lunch prepared from vegetables or chicken.

  • Perform crunches to assemble the fat around the gut.

Day 5:

  • This day take fruits and low fat milk along with 1 or 2 bananas. This provides the necessary carbohydrates for your body.

  • Consumption of salads or vegetable soups plays an effective role to fill your belly plus to acquire the entire nutrient source.

  • Drink amply of water in addition to add sit-ups to your workout system.

Day 6:

  • In breakfast you can eat tomatoes, green beans, twisted eggs prepared with one complete egg plus two egg whites.

  • Use of grilled chicken breast, fish as well as cod fillet, is a good option for your snack.

  • Remember to consume five portions of vegetables and fruits. Ensure entire workouts starting with hiking to sit ups.

Day 7:

  • Intake of grilled or simmered duck breast or chicken along with boiled spinach or meshed tomatoes are best for your breakfast.

  • In snack, eat Brazil nuts or steamed broccoli or watermelon seeds.

  • Altering the exercise offers a surprise to the body and raises the metabolic rate successfully triggering to drop fat from belly. Fix 30 minutes of aerobics workout.

Day 8:

  • Evade diet that involves fewer nutrients. In breakfast you can eat an omelet by means of the white of two eggs with whole wheat bread.

  • Carry on drinking 10 to 12 glasses of water then choose fit refreshments like, fruit through yoghurt dip, soy crisps etc.

  • Perform swimming not together from the consistent exercise rule.

Day 9:

  • This another time a vegetarian day. For all the day consume vegetables that are fewer in calories during the day.

  • This supports to wash your intestinal system of the fat accumulation. On this day, involve the greatest fibrous vegetables in your diet.

  • Raise walking for about 40 minutes.

Day 10:

  • The whole grains food substances as well as fruits are necessary for the breakfast. Carry on the low fat, soups and high fiber snacks while required.

  • Effort to improve variety to your training by receiving a skipping rope or addition of leg tucks workout.

  • Sustain with the low carb and low sugar diet to create the results last continually.

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A big tummy is embarrassing and disgusting to both men and women. Furthermore, belly fat can be dangerous and risky for human health. In fact, studies have shown that cardiovascular diseases, diabetes, and cancer are directly related to people with belly fat. Also, belly fat can lower self-esteem and cause low morale.

However, there are proven ways to eliminate belly fat (menghilangkan lemak perut).

  1. Consume More Proteins

Proteins are the most essential macronutrients in the human body. This is because they play a huge role in muscle

recovery and losing weight. Therefore, if losing weight is your dream, then consuming more proteins in your diet is the way to go. Studies have proved that eating more proteins in a day, reduces belly fat in the long term. Good sources of proteins include eggs, lean meat, fish, milk, and nuts.

  1. Reduce Carbs Intake

Carbohydrates usually increase body weight, when taken in plenty. Cutting on carbs make your appetite go down hence lose weight. Consuming a diet low in carbs will reduce the body’s water weight, giving you instant results. Remember your body still requires carbs for energy, so don’t overindulge by cutting them completely from your diet.

  1. Exercise More

Exercise is essential for a variety of reasons. People, who exercise daily or a few days a week, live a healthy life. Actually, there are some exercises specifically meant for the abdominal region. Such exercises include sit-ups, planks, leg raises, and squats. These exercises can be done at home or in the gym. Other aerobic exercises like swimming and walking are effective as well.

  1. Tracking Everything You Eat

The common mistake most people make when trying to eliminate belly fat (menghilangkan lemak perut) is not tracking everything they eat. Taking note of what you eat is important. It will help you know the number of calories you have lost in a day. Diet is the main agenda when it comes to losing weight, so tracking your meals should come first.


Losing belly fat is not complicated. It only takes discipline and dedication to meet your goals. Just because your doctor told you to lose those extra pounds don’t mean you have to kill yourself in the gym. No! All you have to do is take everything slow, and then you will find yourself looking awesome in the mirror.

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Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted.

Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can’t target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection. Here are effective ways to shrink the stomach (cara mengecilkan perut) and live a healthier life.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain bread, and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running, and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won’t be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest to suffer hormonal changes that cause an appetite increase.

Tip: While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to

Warning: Get an OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical condition.

Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.

Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

So, there you go, simple tips to help you to properly shrink your stomach (cara mengecilkan perut) and live a healthier lifestyle.

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