Toning Specific Problem Areas

I feel like I'm being redundant sometimes but I keep getting emails from people wanting to lose weight in certain areas. Last week a lady wanted to know how to lose her double chin. Yesterday someone emailed me about losing their arm flab.

I cannot stress enough that there isn't a way to spot tone one area. If you want to lose flab ANYWHERE on your body -- whether it's your face, arms, neck, stomach, you name it...you MUST lose weight all over.

When you start exercising regularly and eating properly, you will lose weight in those problem areas.

Now of course once the weight starts coming down you can tone certain areas with weight lifting - particularly your arms, legs, etc. But weight lifting without eating right and exercising will just make you bulky. You'll just be adding muscle on top of your existing fat. That is not an ideal solution.

My eDiets Review

I've never been on a "diet" per say. There are times when I watch what I eat, but I've never restricted myself from anything for long periods of time like most people do when they want to lose weight

I think it's important that we learn it's not about temporary dieting and depriving yourself of certain foods altogether. It's about developing good eating habits for the rest of your life and continuously rewarding yourself with desserts from time to time.

A lot of people ask me about weight loss programs such as "Weight Watchers", etc. Well I've never joined any sort of program like that but if you are one who would like a more structured weight loss plan, you may want to look into eDiets.

Here's my review of it here.

The Miracle Flat Stomach Food

I hope you didn't click on this post expecting to read about some miracle food that will instantly flatten your stomach or help you lose weight. Shame on you if you did. :) There are such foods that instantly melt the fat from your body.

I am creating this post because I get a lot of emails from people who want to know if a certain magical food exists.

Of course there are those foods that are good for you and are low if fat/calories and high in protein and/or fiber. When you consistently eat these kinds of foods instead of the high-in-fat varieties you will lose weight because simply because you're lowering your fat/calorie intake and increasing your protein and fiber consumption.

Let's take soybeans for example. They are an excellent health food. They are high in protein, fiber and low in fat and calories. If eaten in addition to a healthy diet, the sum of your entire diet will help you in the long run. Notice I said "the sum". It's not just the soybeans alone that are "melting the fat away" - nor is it any other single food item.

Also, don't think you can eat a cheesburger and fries and then follow that up with a healthy food to get rid of the fat from the burger and fries. It doesn't work that way. Healthy foods do not cancel out the negative effects of the unhealthy ones.

If you want to lose weight, you need to eat a combination of healthy foods and incorporate exercise regularly.

So instead of looking for the miracle food, evaluate your entire diet. Be sure you're eating protein, fiber, minimal fat and carbs. Drink at least 6 glasses of water per day and exercise at least 3 times per week.

There are no miracles in weight loss - only hard work, determination and realistic goals.

Best Time for Stomach Exercises?

Email from Anonymous

Hi, great site! Do you know if it matters when you exercise, in particular ab crunches? Is it better to do them in the morning, night, or does it make a difference? What about regular cardio exercise?

Lisa's Response

I get that question a lot so I decided to post it on my blog. Yes, some believe there is actually an opportune time to exercise and it is determined by what they call your personal "circadium rhythm". Read this article to learn more.

Weight Loss Baby Steps

Email from Anonymous

I need to lose weight badly but I'm so overwhelmed. I don't know where to start. My middle is big and so is the rest of my body. It's so hard to get started and stay focused.

Lisa's Response

First of all, I want you to realize that weight loss happens a little at a time. Don't try to take on too much at one time or you'll get discouraged and quit.

Start small. Cut out a few bad foods. For example, try eliminating fast food, white bread and pasta. Those are three foods that will surely put weight on you when you eat too much of it. Instead eat grilled chicken, fish, tuna, and salads.

Also try exercising 3 times per week for 20 minutes. This could be anything from jogging in place to jumping jacks or skipping rope. It doesn't matter what you do as long as you are moving.

Then after 2-3 weeks, try exercising 3 times per week for 30 minutes instead of 20 and upping the intensity.

Replace soda with sugar free drinks like Crystal Light and lightly sweetened fruit drinks. Remember, sugar can be fattening if you don't burn it off. Also, drink 8 glasses of water per day.

It's important to take baby steps and you'll slowly but surely see the weight come off. Don't try or expect to lose 10 pounds in a week. It's just not realistic or healthy. You may only lose a pound or two a week. It doesn't sound like a lot, but as long as you're making progress those numbers will add up.

Don't give up and always remember to have one day where you can eat whatever you want. Just try not to overdo it.

Remember, it's all about baby steps.

Liposuction Surgery - The Revelation

Email from Anonymous

Hello. Yes, I love your tips, they have helped me tremendously. Before I linked on to your website, I was miserable and fed up with my stomach. I have always worked out and ate right, for the most part, but my stomach has never really changed. All of the women in my family have a big stomach and it was unfortunately in my blood to have one too.

I have worked out for years and years and it seemed like nothing I have done worked. When I started reading you tips, I made a life decision. I have so far lost 1 1/2 inches around my stomach and have gone down a pants size. I now have realized that it was my eating habits that was the problem. I have always known that you need to change your diet in order to lose the fat but when you stressed how important it was about diet to lose it, I realized my problem.

I now eat 6 small meals a day, healthy ones. Don't get me wrong, I cheat once a week, but it was so reassuring for you to say, hey, it is not the end of the world to award yourself for a job well done. I now know the proper ways of exercise of the abs as well. I am not quite where I want to be for the summer, but I am on the right track.

I want to let you know that one week before finding your website, I made an appointment for liposuction on my abdomen. The day after reading your words, I canceled the appointment and took the money I have saved and I am now using it for healthy food buying and a good gym membership. Thank you so much for your tips, it has been a life changing experience for me. I am so thankful!

---

This email brought tears to my eyes. I never dreamed that my website, Flat-Stomach-Exercises.com would impact someone's life like that. I certainly hope many more people have the same revelation that Jessica had.

What's The Best Ab Machine?

Email from Anonymous

I'm about 30 pounds heavier than I used to be, but I'm actually OK with the rest of my body. I just want to flatten and tone my stomach. What's the best kind of ab machine I can buy to get a six pack?

Lisa's Response

Before you buy any equipment and start working those abs, you are going to have to lose that extra weight. It is impossible to spot tone your stomach and keep the rest of your weight the same. Our bodies do not know how to lose weight in one area and keep it in another.

Before you see any ab muscles you have to burn the fat around the middle. Do this by performing medium to high impact cardio exercises (treadmill, eliptical machine, aerobics DVDs, etc.) and cutting out saturated fats, bad carbs and working in protein and fiber to your daily diet.

You'll never see your six pack until you burn off the layers of fat on top of your ab muscles.

There are tons of ab machines out there and I would recommend going to your local fitness store or speak with a professional trainer about which kind of equipment is best for you.

Also, check out my homepage Flat-Stomach-Exercises.com to learn more about flattening and toning your stomach.

Excess Skin - Can I Get Rid of It?

Email from Anonymous

The problem I have is that while your exercises are helping me a lot, I seem to have a lot of excess skin around my chest and stomach which appears imposible to move. Tell me, will this skin in time slowly shrink and disappear? I await your reply and thanks once again for all of your good advice.

Lisa's Response

I'm no doctor but if you have a lot of excess skin I think the only way to
have that removed is surgically. I've never heard of any exercises that rid the body of extra skin nor have I heard of it shrinking. I guess it also depends on how much skin you have.

I would really recommend consulting your physician.

Can Fiber Cause Stomach Bloating?

Email from Anonymous

What is the deal with fiber and stomach bloating? I know fiber can help you lose weight but it seems to give me gas.

Lisa's Response

Certain foods contain soluble and insoluble fiber. Soluble fiber dissolves easily and turns into a gel-like texture when it reaches the intestines. It can be found in beans, oat bran, peas and the flesh of many fruits. Soluble does not break down until it reaches the large intestine. The digestion process causes gas.

Insoluble fiber, passes essentially unchanged through the intestines and produces little gas (if any). Seeds, nuts, berries, the skin of some fruits, whole grain cereals and pasta contain this kind of fiber.

It has also been found that once your body gets used to consuming fiber on a regular basis, the "gas effects" may decrease.

Can Water Flatten My Stomach?

Email from Anonymous:

I've heard that water can flatten your stomach. Is this fact or fiction?

Lisa's Response:

If your stomach is out of shape, probably most of it is fat but a good percentage of it can be from bloating. Bloating comes from big meals, eating fatty foods and other digestion disorders.

Water aids the digestion process and helps break down foods much easier thus decreasing the size of your stomach.

Of course, a good diet and exercise is the best way to get that stomach flat, but water is an excellent companion to weight loss and tummy flattening.

Diet - An Ugly 4-Letter Word

Email from Anonymous:

What do you think of the Atkins diet and can you recommend an effective diet plan for me?

Lisa's Response:

I would never recommend any of those fad diets because too many doctors have proven there are serious flaws in most of them. The key is not to go on any temporary diet, but to change your eating habits permanently.

Read this article on dieting.

Soda and Flattening the Stomach

Email from Anonymous:

Do I have to cut out soda completely if I want to keep my stomach flat?

Lisa's Response:

I have never been a fan of cutting out the foods/drinks you love completely. When you stop rewarding yourself all together, you run the risk of getting bored with your eating habits. Next, the cravings for the foods you miss start to set in and you may pick up your old habits again.

The key is moderation. You can still treat yourself from time to time. If you normally drink 4 cans of soda a day, try cutting it down to 1 can. Drink water and low sugar fruit juices instead.

I Eat Healthy But My Stomach's Big

Email from Anonymous

I'm a vegetarian. I also eat a lot of fruits and I watch my fat intake. I also have stopped eating late at night but I still have a very protruding stomach I don't exercise like I should (maybe once/month) but my diet is good. How do I get my stomach flatter?

Lisa's Response:

Eating healthy is great but it's only half the battle. You still need to help your body burn fat through exercise in order to get rid of that unwanted fat. You should be exercising (cardio) at least three times per week for 30 minutes or longer.

Also incorporate some abdominal crunches into your routine to tone up your mid section. Just remember, flattening your stomach is a TOTAL body fitness program.

Also be careful with your fruit intake. A lot of people think they can eat as much as they want and it won't harm them, but fruits contain tons of sugar (carbs). Yes, it's natural sugar but it can still cause weight gain or prevent weight loss if you eat too much of it.

Can Bread Cause Stomach Fat?

Email from Anonymous:

I am very thin but I have excessive weight in my stomach and butt area. I eat well, exercise but my one weaknesses is white bread and rolls. Is this part of my problem?

Lisa's Response:

White bread can play havoc with the mid section. It is one of those "bad carbs" that is known for hanging around the middle...especially when you consume a lot of it. If you are a bread fan, try switching to whole grain. It has vitamins, minerals and no trans fat.

Change the Shape of My Hips

Email from Anonymous

My hips are very round and curve outward quite a bit. How can I make them more slim so they aren't as curvy?

Lisa's Response

The shape of your hips are part of your body's natural frame? If you have excess fat in the hip area then you can trim this down by exercising and watching what you eat. However, you cannot change the shape of your body's frame. Just like the stomach, you can't spot tone your hips, but you can slim them down by burning off unwanted fat.

How Much Weight Will I Lose?

Email from Anonymous:

If I follow a proper protien diet chart with a good work out everyday... how long will it take me to lose wieght? I am 23 yrs of age, my hieght is 5'3 and I am 57 kgs (125 pounds).

Lisa's Response:

First of all, the amount of weight you lose will depend on how well you stick to your diet and more importantly your body's metabolism. A younger person with a faster metabolism may be able to drop the weight faster than an older person with a slower metabolism.

It's impossible for anyone to predict how fast you will lose weight due to body type, diet plan and so many other factors.

The best advice I can give is to stick with your low fat, high protein diet plan and exercise 3-4 times per week and you WILL see results.

How to Lose Weight FAST!

I get emails all the time from people wanting to know how to lose a large amount of their stomach fat in a short amount of time (one or two weeks). I want to stress that the only way you can lose considerable amounts of weight quickly is to do it the unhealthy way - i.e. starve yourself.

This is NOT good for your body. Not only will your body lack the nutrition it needs, but you can severely screw up your metabolism, making it harder for your body to burn fat and calories in the long run.

If you want to learn to lose weight the right way...whether it be stomach fat or overall fat, you need to learn how to eat properly and exercise. As mentioned on my site www.flat-stomach-exercises.com, you actually should eat MORE to lose weight because digestion of foods with protein actually helps speed up your metabolism.

Now when I say eat more, I mean foods that are high in protein and fiber and low in fat (fish, nuts, whole grains, oatmeal, vegetables, etc.)

For healthy eating tips, see my fat burning foods page.

Just remember, the best weight loss plan is one that involves a combination of good eating and exercise. Crash diets and starvation are not good for your body and could end up causing you to gain even more weight in the long run due to the negative effects they have on your metabolism.

Flat Stomach After Pregnancy

Email from Anonymous:

I have a big stomach left from having a cesaerian delivery of my baby. Many people still think that I am still pregnant. I exercise often, doing ab crunches, leg lifts, oblique crunches and twist. I do cardio workouts about 3 times a week. I workout on my Total Gym Machine. I drink about 6 to 8 glasses of water a day. I've positively changed most (90%) of my eating habits, but I'm still not really able to lose my stomach. I feel like an egg with legs. Do you have any ideas of new things to try.

Lisa's Response:

Hi

If your "deep" abdominal muscles are weak and stretched from childbirth your stomach can bulge even if you do not have much abdominal body fat.

The key to flattening your stomach is strengthening these "deep" muscles. The most important of these are the Transverse Abdominis and your Internal Obliques. They hold your internal organs and stabilize your body for movement. When you exercise these muscles, they increase their tone and help pull your stomach in.

View this article for exercises that work these parts of the body.

Can Walking Tone Your Stomach?

Email from Anonymous:

Just wondering how to get a toner stomach that does not involve too much tonal exercise as I walk 6 miles every morning but still need to get stomach toned, especially lower stomach.

Lisa's Response:

In order to get a toned stomach you must do some kind of strength training exercises. You can slim your stomach fat down by walking and doing cardio, but if you want that toned look you must do the following types of exercises:

- Forward flexion exercises (ab crunches)

- Side flexion exercises (side bends, side crunches, etc.)

- Rotational exercises (standing trunk twists)

That's the only way to get that "toned" look. Cardio exercise alone won't do it.

Stomach Crunches Are Not Enough

Email from Anonymous:

I have had three kids and contribute my huge stomach to just that. But I would not mind it so much if the bottom of my stomach as big instead of the top. But both the bottom and top and always bulging out no matter what I wear. I try to hold it in as much as I could but that is normally uncomfortable. I am 5ft 3 and 170 pounds. I always thought crunches alone would do the trick. Should I work first on toning dowm the top part first and both?

Lisa's Response:

If you're doing crunches alone without changing your diet then your stomach
will get bigger. That's what happened to me.

This is because you are building muscle with the crunches but you're not
losing any body fat. Losing your stomach means losing weight ALL OVER. You can't just spot tone and slim your stomach by itself.

So you need to start eating lots of protein (fish, eggs, nuts) and cutting
down on sugars and fatty foods. Also not eating late at night is another
big thing because a lot of people have more of a bloating problem than they
realize.

You can't choose what part of your stomach to lose. It all goes together
and it won't start reducing until you exercise (full body not just crunches)
and lower your fat intake.

If you remember nothing else, just remember that a flatter stomach comes
with an overall weight loss program, not just crunching.

Hope that helps!