Fortunately the same exercises and diet rules will help all of these. There are really just 3 things that you need to do to lose fat from any part of your body:

1. You need to change your diet
2. You need to get more active in your daily routines
3. You need to get stronger and fitter

Without exception everyone that you see around you that is overweight has got into that situation for one simple reason – they have eaten more food than they need. There are some medical conditions and medications which mean that people are likely to have a larger appetite, but the general rule is that overweight people eat too much, you included!

If anyone says “I have tried every type of exercise there is and not lost weight” it is for 2 reasons that they failed to lose weight:

1. Their fitness levels prevented them from exercising at a high enough intensity to make a huge difference to their metabolic rate.
2. They did not change their diet to help with their weight loss, instead making the classic mistake of thinking that exercising means you do not need to diet.

Likewise, whenever anyone says “I have tried every diet under the sun and cannot lose weight”, the lack of weight loss is generally due to this:

1. They did not follow the diet correctly, and usually cheated along the way. Many people say they are following a diet, and then eat foods that are banned on the diet with the excuse – “well, I cannot believe this is unhealthy”. Classic examples are people continuing to eat bread and high GI vegetables when on an induction phase of a low carbohydrate diet, or people drinking copious amounts of fruit juices and smoothies even though they have been told not too by their dietician, because those drinks are “healthy”.
2. They do the diet reasonably well, but make no other changed to their lifestyle, and do no exercise.

Researchers have shown that diet and exercise must be done together for weight loss plans to work. Diet without exercise and exercise without diet both lead to failure.

So, how do we lose weight and lose belly fat by following the 3 rules above?

1. You need to change your diet

This is simple: Eat less and cut out sugar.

There really is little more to it than that. But, most people fail to understand what sugar is. Sugar is not just the white stuff that you have in a jar for coffee and tea. Sugar is present in all carbohydrates, and “healthy” vegetables and fruits are not immune to the presence of sugar.

Why do you need to eat less sugar?

Sugar is energy in its pure state. There is nothing useful other than the energy. As soon as we have consumed too much energy we start storing excess energy as FAT. So if your fitness instructor, dietician, weight loss plan etc. say that you cannot drink fruit juice or eat carrots, it is because this plan is getting you to reduce your sugar intake.

The reason for cutting out highly nutritious juices and some vegetables is because the diet plan will be getting you to consume more healthy protein sources and healthy fats which help to strengthen your body and suppress your appetite. If you follow the diet but then drink a fruit smoothie and add a few extra vegetables to your plate you will go over your daily calorie allowance, and you will not lose weight. So if you go on a diet, follow it to the T. No excuses.

Other common mistakes people make when “dieting” are drinking energy drinks or energy bars. These are great for professional athletes or extremely fit and strong people that are used to working out a lot. People that drink protein shakes are also keeping a close eye on the rest of their diet. If you are on a diet plan and it does not say “drink the protein shake that your friend is drinking in the gym” then do not drink one! Just because a friend or colleague says it will help you does not mean it will. It will only help you if you are doing everything else that they are doing.

So, diet rules are: Eat less food, cut out sugar. Drink water instead of everything else.

2. You need to get more active in your daily routines

This is more than just doing regular exercise. Many of us become more and more sedentary as we grow older. It is important to just get more active in your every day life. I meet people who drive to the local shops instead of walk, even though they are only 10 minutes walk away, along a quite, rural path. I see people who drive their children to the local school even though it is only 5 minutes walk away. Usually they give an excuse like “it was a bit wet” or “I was going to the shops afterwards anyway”.

If this sounds like you then get out of these habits. Walk to the shops, walk your children to school, then walk back again before hopping in the car to go to the shops. Even if you have little need to get out of the house, do so. Go for a walk, wander around the shopping mall if need be, just get up off your feet and move.

3. You need to get stronger and fitter

This is a vital part of weight loss. Exercise does several things:

• When you exercise you burn calories which helps you lose weight
• When you build muscles you increase your metabolism, which means you use energy quicker and burn more fat
• Exercise helps you feel good about yourself, your self esteem increases
• Exercise helps you sleep better which means you desire less comfort snacks and keep calories down

Exercise has many other benefits but these are the most important. And remember, you need to exercise and diet to lose weight, not just one.

As for the type of exercise you do, it does not actually matter that much. You do not need to do any stomach exercises to lose weight. Intensive cardio exercise like running, cycling and swimming with regular weight training exercises, like squats, lunges, bench press, rows and curls, will help you far more than any abdominal exercise. Exercise is about burning fat and building muscles. Ab exercises alone are not anywhere near enough. And if you think that exercising your abs help you lose your belly fat, then you are mistaken.

So if you are serious about losing weight and losing that belly fat then follow these simple rules. If you want a more detailed weight loss plan then we recommend that you take a look at the MCD Weight Loss Plan that has been developed by MotleyHealth.com. Alternatively try one of the many other weight loss programs that are available online.

She explained to the Loose Women how laughter works the muscles to help burn fat. A good belly laugh also helps tone stomach muscles.

Children can laugh several hundred times a day but as adults we stop laughing, often only laughing a few times. When the fun of life is lost, we get fat!

How to Laugh

The trick is to follow some exercises that mimic laughing and then encourage you to laugh. Her motto for laughing is fake it, fake it until you make it.

Laughing Exercise 1

Start with your hands on your tummy and breath in then do a big “ha ha ha ha” followed by a deep “ho ho ho ho” laugh in the style of Father Christmas.

Laughing Exercise 2

Then hold out each hand in front, as if you are holding a big jug of beer / water. Pour the imaginary contents from one jug to the other while doing the belly laugh – “ho ho ho” – and then pour back into the first mug with a “oooooooh!” sound of surprise, and repeat.

Laughing Exercise 3

The final stage is to down the imaginary  jug of beer with a big belly laugh, leaning back and slapping your side with your other hand.

Do all these several times in a group and soon you will be laughing for real and burning off calories. So get laughing! Laugh yourself thin.

The Summer Workout Plan

Hopefully you have now got fitter by exercising everyday over the winter and Spring months since the end of the holiday season. So now you should be able to do 2 workouts each day.

Every morning you should do your cardio workout, ideally before breakfast. Comprising of 45 minutes of cardio, with the last 15 minutes including at least 3 intensive sprint intervals to really get the heart rate up and your lungs panting. Breakfast should be lean and could include either an egg or a banana.

Lunch time is salad time, only add olive oil as a dressing, with tuna or chicken (without the skin). Ensure you only chose those low GI vegetables for the salad. Lettuce, rocket and watercress are all excellent options.

Evening supper should be very light also, so that you can then do an evening workout. This should include one of the following:

• Yoga routine / other callisthenics
• Circuit training routine
• Weight training routine (push/pull session, or upper/lower body session – split those workouts)

These evening sessions should only be 20-30 minutes long, as you are exercising twice a day. Warm up with a few movements then do the work sets. With weight training especially split your routines to allow yourself to workout everyday.

If you are a very keen weight lifter then you will need to take rest days as you will be lifting heavier weights.

After your evening session have a light protein snack (fish, eggs etc.) or a protein shake. But not both.

Drink plenty of water throughout the day and watch the weight come off and your muscles tone up and strengthen in time for the beach holidays.

• Going on a fad diet plan that leaves them feeling exhausted and hungry all the time
• Taking diet pills, fat burners and fat blocking pills, all of which fail to do anything without a proper diet and exercise regime
• Joining a commercial gym, then failing to workout on a regular basis due to family commitments
• Buying home cardio equipment but not using it frequently or intensively enough
• Joining aerobics classes and fitness clubs

So, if this sounds like you, then know that you are not alone. The real reason why many women fail to lose weight after giving birth is that none of the above methods, no “diets” or workout routines will ever help you lose weight on their own. Weight loss requires a complete system that takes into account nutrition, diet, exercise and other lifestyle factors.

Fast Intensive Workouts

Luckily the best way to lose weight is to workout quickly. Gentle, slow paced exercise, such as walking, jogging or cycling slowing are not as effective at burning fat as fast and intensive workouts. Follow these general rules:

• Exercise at least 3 times per week to a high intensity
• Exercise for at least 45 minutes
• Perform full body workouts, such as squats, lunges, push ups
• Use weight training methods such as shoulder press, curls, deadlift
• Perform intensive interval training with short sprints followed by recovery exercise

Sensible Eating Habits

The other factor to lose weight is to ensure that you are eating a healthy diet that will encourage weight loss. You may still think that fat is the problem, but it is not. The real problem is sugar and refined carbohydrate, processed food and junk food. Follow these dietary rules:

• Never skip breakfast
• Stop eating bread, cakes and cookies – no excuses
• Eat more eggs at breakfast
• Eat more protein for lunch and dinner – chicken, turkey, fish, lean meats
• No junk food, candy, sugar, soda, chocolate or fast food
• Only eat low GI vegetables and fruits
• Drink water when thirsty
• Drink coffee before exercise

The only way to lose weight quickly and keep the weight off is to follow a tried and tested routine. Buying expensive cardio equipment or diet pills will not help, but following a nutrition and exercise program will give good results. The best program for mom’s is the FitYummyMummy workout plan that has been devised by a mother who gained 50 pounds after her son was born, then lost it all to become fit and athletic again.

Another food program is Mike Geary’s Truth About Abs. Both are well worth looking at if you are serious about losing weight.

It is certainly possible to lose all the baby fat quickly – just look at celebrities such as Katie Holmes, Heidi Klum or Kerry Katona.

Source: How To Lose Baby Fat – Mom’s Workouts | Get Fit and Lose Weight

Rihanna’s Low Carb Approach

Rihanna recognizes that carbs are a problem for her, as the sugars in carbohydrates are quickly turned to fat. To control this she often has no-carb days, sometimes she does this for 3 or 4 days at a time to keep her fat levels down.

For breakfast she often just has hot water with lemon, pineapple and cooked egg whites. Lunch will be some potatoes for the essential muscle fuel (glycogen) with a variety of fish. She often eats fish twice a day.

Rihanna’s Fitness and Workout Regime

Rihanna does a lot of cardio to keep her weight down. She prefers running on a treadmill over anything else, although practicing dance routines is also an excellent way to workout for fitness and weight loss.

She does do some weight training, but like many of us she fears that her legs will bulk up too much. The best weight training exercises you can do to maintain your thighs slim and sexy are squats and lunges.

Lose Weight with Healthy Eating

Although there are many ways to lose weight, from cabbage soup diets and detox fasts to intensive cardio training and military boot camps, the basic rules remain the same. Weight loss is not rocket science. You do not need a personal nutritionist to create your menu or a fitness instructor to take you through the moves (although it can help). In fact, a study published by Foxnews.com a few years ago showed that the only weight loss program with proven results was the weight watchers program. All the others could not guarantee success. So forget those fad diets and get fit quick schemes, and focus on losing weight the right way – slowly, carefully, with exercise and healthy eating. Here are our simple tips for losing weight. Here are some top tips from MotleyHealth.com – Learn How to Lose Weight and Get Fit.

1. Reduce the size of your portions

No matter whether you are healthy or have a medical conditional, you can only ever put on weight as a result of overeating. Apart from a few very rare conditions, which make maintaining a balanced diet very difficult to achieve, weight loss results from curbing your appetite. One tip is to reduce the size of your serving plate. Simply by eating from a 10 inch plate instead of a 12 inch plate, subjects under test conditions, eat 22% less food in a sitting.

2. Count your calories

As energy in minus energy out equals surplus energy leading to fat, counting calories (energy in food) allows you to balance what you are eating against energy used. Women on average only require 2000 calories a day, men average 2500. If you are very active you will require more, but for most people this guideline works well.

3. Eat a balanced diet

Eating more protein for breakfast helps us to feel fuller for longer, meaning less mid-morning snacks. Also, lunch portions can be reduced if a healthy breakfast is eaten. Avoid traditional cooked breakfasts of sausage, bacon and fried eggs though, as this can result in too much salt and saturated fat. Drink milk, eat cereals with milk, oatmeal, yoghurt and poached or scrambled eggs. The old rule of eating breakfast like a King, lunch like a Prince and supper like a pauper still applies.

4. Eat more dairy and calcium

Dairy actually helps the body to eliminate fat more easily, as shown by research by the NationalDairyCouncil.org: “We conclude that dairy-rich diets markedly augment weight loss by targeting the fat compartment during energy restriction.”

5. Exercise more

Not only does exercise burn more energy, but also you continue to burn extra calories for 24 hours after exercising. Also, each time you exercise, you get fitter, which means that you can exercise more the next time. The fitter you are, the more energy and fat you can burn off during exercise.

6. Be more active

As well as exercising at set times, get more active generally. Take the stairs instead of the elevator, walk more when you can, leave the car at home, get off the bus sooner. Find fun activities to do with the family, play in the park, go skiing, swim etc. Just be more active in your day to day life.

It is essential to make every effort to lose weight and get fit. Visceral fat, the fat that surrounds the internal organs, is the most dangerous form of fat. It leads to various diseases, including heart disease, as well as cancers and other internal diseases. So many people say that they have tried everything to lose weight. Almost all of them are living in denial. About 80% of people asked to keep a food diary actually lie in their journal, omitting snacks, chocolate, calories laden drinks. The key to losing weight is to be truthful to yourself, do it for you and your family, stick to the plan, never give up. Consider weight loss a battle that you must win. Fight for your life, do not let lethargy, greed and obesity kill you.

Source: MotleyHealth.com – Learn How to Lose Weight and Get Fit

Although our genetics provide a blue print of how we may develop, it is the food we eat which ultimately determines our strength, size, as well as our short and long term health. It could be argued that every meal you eat affects you in either a positive or negative way, as every meal has the potential to either make you a stronger person, or to weaken you. To help lose fat, define muscles and tone your bums, tums and thighs, diet is as essential as cardio exercises and weight training.

Short Film on Healthy Food