Lose Weight and Trim your Tummy With the Help of a Food Diary

I've been hearing a lot about this from the news. It has been reported recently that lots of people are making their own food diary to help them lose weight and it has been producing excellent results. Experts say that you have higher chances of losing weight when you keep your own diary. I did try this out for myself and I was able to keep myself motivated into losing weight especially the tummy area even though I don't like keeping diet records.
At first, I thought it can only work for a few people but a study has been actually done for this. There were 1,500 participants involved in the study and those who wrote down what they have eaten lose more weight than those who didn't. A simple way to explain it's effectiveness is, having a food diary keeps you conscious on what you do and what you eat which increases your focus into losing weight. Now that's something to get yourself enthusiastic about making your own food diary.
Making your own Food Diary is quite simple, you don't need to add any complicated mumbo jumbo stuff even though you can if you want to. If you're already on a diet this would be easier for you, all you have to do is write down all the food you take for the whole day. Put it either in a notebook or a diary. Do this everyday, so you can track everything you are doing in your diet. Also write down every progress you make on your diet so you can keep yourself motivated on your personal fitness. From time to time you can read up your past diet records so can see how far you've progressed.

Substitutes for Sit ups

Doing sit ups are great help to make your tummy flat. However, there are occasions when sit ups can hurt your back and neck. But you don't have to stress yourself into doing sit ups for there are other exercises you can do to trim your tummy.
If you are psyched up by the thought of reducing your tummy fat without doing sit ups, you have to start putting your diet under your control and add up some aerobic exercises and resistance training to your daily schedule. To get rid of tummy fat you must reduce weight hanging all over your body since you cannot just reduce your tummy with a fat body. Then add these specific exercises for your tummy as alternatives for sit ups:
Circling your Legs or Leg Circles
Start by lying on your back either on a wide bench or on the floor. Pull your feet in so both of them are lying flat on the ground and then bent your knees around 80 to 90 degrees. As you keep you back flat and your abdominal muscles flat, bring one of your legs up facing the ceiling. Draw imaginary small circles on the ceiling with only one leg moving, refrain from moving your hips and spine. As this exercise becomes easier you put more challenge by drawing up bigger circles. Repeat the same exercise with your other leg.
The Hundreds or commonly known as One Hundreds
To do this exercise, you have to once again lie on your back either on a wide bench or the floor. Put up both of your legs with your feet pointing 40 to 45 degrees from the platform you are lying on. Put your hands to your thighs making sure that you keep your arms straight. Tighten your abs while holding your belly to your spine then put up your head together with the upper part of your shouders off the floor. While keeping your overall body posture intact, push or press your hands in an up and down in a repetitive manner. If you can, put your legs lower to put up some pressure on your abdominal muscles without hurting your back. Breathe in and breathe out in each 5 pairs of movement of your hands. Repeat the hand movements until you reach the count of one hundred.
The Hover or Hovering
The main focus of this exercise is to life your body of the floor as best as you can while supported by your knees and your forearms in a push up like manner. Begin the exercise by lying on your abs on the floor with forearms supporting you on the floor, near your chest area. Tighten your abdominal muscles then hold the tension for 16 to 20 seconds. to put more challenge, try straightening your legs while keeping your body off the from the area between your toes and your forearms. Concentrate on keeping your abdominal muscles tensed all through this exercise.
This exercises will be able you help you make your core muscles as well as trim your tummy. A little caution, while these exercises can be enjoyable be careful that you do not over train yourself with these.

Reducing Butt Fat

Fats don't just pile up in the tummy, for other people fats can also pile up in the butt. Trimming the butt can help you reduce significant amount of fat weight as well as improve your overall body tone and appearance. Here are some exercises you can do at home to help tone your butt fast:
Steady Butt squeezes
This is one exercise you can do if you want to focus on shredding fats on your butt, and can also help tone your butt muscles. This can be done by simply lying on the floor, bench or exercise bed then tense your butt muscles like your squeezing them together as hard as you can. Hold it for at least 10-15 seconds for each squeeze, if it's too hard for you decrease the squeezing time duration.
For best results, it is recommended that you do this for 5 minutes a day. It is actually possible to do this exercise everywhere even when you are not lying down as long as you can tense your butt muscles. This can be done while standing as well as sitting.
Walking on an inclined plane
This is a dynamic exercise compared to the first one. If you don't have an inclined plane/floor available at your home you can try using a treadmill by setting it up somewhere that can make it inclined up to 10 to 15 degrees. Do this for 20 minutes and you'll feel your muscle getting worked up. You can try another variation by walking backwards to make it more challenging.
Anyway, that is all. 2 exercises for the butt that sooner or later will trim your butt fats and shape it up for a sexy looking figure.

Simple 3 Combo Exercise

There are times that exercising for more than 10 to 20 minutes would be impossible to do due to life's time demands which restricts you to only doing 2-3 types of physical variations of exercise in a day. This often results to not getting maximum benefits of exercising. But don't get discouraged. You can just focus on working out your 3 main body muscles and get maximum exercise benefit. The 3 main body muscles are composed of arms, trunk and legs. Now where do we start? You can use a lot of variations but you can start off with push ups, sit ups/abdominal crunches and squats. Start doing this and you'll be able to lose tummy weight, strengthen muscles and feel good all throughout your day.

No Room For Running

Most of us, as much as how enthusiastic waking up in the morning to run/jog to lose weight, sometimes can't have an ideal workout place. Having a place where you can do your jogging is sometimes not possible due to real world circumstances. Fortunately, there are a few exercises you can do as substitute for running.
Skip Rope - I personally do this for warm ups but this is a good cardio exercise. However, you have to develop the skill to use a skip rope first before you can totally go all the way with this exercise.
Stationary Bicycle - I recommend that you get this if you can. Aside from working out your cardiovascular endurance it also help build up your big leg muscles.
Resistance Training - Yes, resistance training can be done in a way that will give you cardio vascular benefits. You can make resistance training such as push ups and squats by just amping up the speed of execution. Doing this help increase your endurance as well as develop specific muscles you are working on

Leg Raise

Here's a simple exercise I do regularly at home. This is something you can add on your workout routine or something you can do if your not doing anything. This can be done by simply lying on your back either on a bench or on the floor with your legs stretched out, keeping them parallel to the ground. Put your hands at the back of your head as you proceed to doing this exercise. Once your all set, raise both of your legs as high as you can, making your tummy muscles doing all the work and then slowly put them back down to the starting position and repeat this movement until you tire your muscles out.