How To Lose Stomach Fat – Fast

There’s a lot of myth and misinformation out there about how to lose stomach fat and burn belly fat.

Getting rid of belly fat is a challenge for millions of people around the world. No miracle diet or exercise can help you melt away those love handles over a weekend. To lose stomach fat, you will have to practice a disciplined and structured program.

1. How To Lose Stomach Fat: Boost Your Body’s Metabolism

To burn belly fat from your stomach, thighs and hips, you will need to speed up your body’s metabolic rate. How to lose stomach fat fast yet effectively, and following a simple, step by step approach? There are some simple things you can do to achieve this goal.

a. Eat breakfast. Getting rid of belly fat requires some understanding of your body’s metabolism. When you eat within an hour of waking up, you’ll ensure a constant level of insulin and your blood cholesterol levels will be lower. Keep regular timings and include protein and high fiber foods in your breakfast to burn belly fat. Sugar rich foods like cereal, waffles and pancakes will interfere with losing stomach fat. Oats are a good choice.

b. Relax. Cortisol is a stress hormone that distorts normal metabolism and promotes fat deposition around your belly. Getting rid of belly fat often requires tweaking this system back to normal. Get enough sleep. Relax and avoid stress inducing distractions while resting. These are all likely to lower cortisol levels and promote better metabolism. When it comes to learning how to lose stomach fat, that’s important.

c. Get enough exercise. Anyone wondering how to lose stomach fat should stop thinking – and get more active! Aim to take at least 10,000 steps in a day. Prefer walking or cycling to taking the car. Climb stairs instead of using the lift. Walk around for a while every 30 minutes if your job is sedentary. All these are effective when it comes to how to lose lower belly fat.

d. Consume whole grains. When your daily intake includes 5 servings of fruit and vegetables, 3 of low fat dairy and 2 servings of lean meat along with whole grains, you will lose stomach fat more effectively. White grain and processed foods derail this process. Understanding this will help with losing stomach fat.

e. Drink a lot of water. You need around 64 oz of water daily. So how to lose stomach fat? Easy. Carry a bottle of water around everywhere. Cut down on sugary drinks like soda and carbonated beverages, and drink green tea or plain water. This is among one of the most easy ways to lose belly fat too.

2. How To Lose Stomach Fat: Exercise To Burn Off Belly Fat

There are other ways to lose belly fat. Short bursts of intense exercise are how to lose lower belly fat quickly and easily. Depending upon other factors, you may prefer any of the following choices to burn belly fat:

a. Sprint at your maximum speed for 20 seconds and then slow down to a walk, and repeat once you catch your breath. This can have dramatic effects on getting rid of belly fat.

b. Use a treadmill which is preset to interval training mode, and set the incline to increase exercise difficulty for a while.

c. Rapid walks with long strides and a brisk pace can help lose stomach fat.

Crunches and sit ups are good to strengthen belly muscles but don’t help much with how to lose stomach fat fast. Doing bridge, squats and lunges make your abdominal and back muscles stronger.

(For more detailed workouts designed for how to lose lower belly fat, check out Shaun Hadsall’s program, “14 Day Fat Loss Plan” – read this review here)

When it comes to how to lose stomach fat fast, cardio exercises are also helpful in improving exercise tolerance and burning off calories. As additional ways to lose belly fat, add resistance training for even better results. Use free weights or exercise machines for this purpose.

3. How To Lose Stomach Fat: Diet To Lose Stomach Fat

Unless you bring down caloric consumption to less than your body burns off for daily activities, you will not discover how to lose stomach fat. By cutting down by 300 to 500 calories per day, you can reduce total caloric intake by 3,500 calories a week, which help burn belly fat and translates into a weight loss of 1 pound.

Maintaining a food diary can help record your daily caloric intake and show you where to improve and cut down. Eating food rich in good fats (monounsaturated fatty acids) and low in trans fat will help you lose stomach fat. Increasing fiber intake helps slow down absorption of glucose after eating. That’s an important step in how to lose stomach fat.

These simple steps are enough if your goal is how to lose lower belly fat. There are many other ways to lose belly fat. Whichever you choose to follow, monitor progress by measuring your waist to hip ratio. For women, a ratio of 0.8 or lower is ideal. For men, it should be 0.9 or less.

Staying motivated for long enough to see results and to keep the stomach fat off in the long term is critical to your successful weight loss. By following these simple steps, you will soon be able to burn off stomach fat and regain the slim, healthy figure you once enjoyed.

While you can follow these tips on how to lose stomach fat fast, there are several other things that make up a healthy figure than just the amount of fat on specific parts of your body.

That’s why it is always a good idea to follow an integrated fat loss program that will also guide you about how to eat healthy, develop more muscle and lose weight in a manner that is sustained over the long term, as well as show you how to lose stomach fat and how to lose lower belly fat.

Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it).

Made of 6 comprehensive modules in all, Shaun Hadsall’s guide teaches a simple yet effective system for how to lose stomach fat, enjoy natural weight loss, and get rid of belly fat quickly, easily and permanently. These are ways to lose belly fat that have helped thousands of others like you.

The True Facts About Shaun Hadsall’s Best-Selling Rapid Fat Loss Program

Which Are The Best Exercises To Lose Belly Fat

The best exercise to lose belly fat is obviously the one that works for you and helps get rid of troublesome tummy tires and love handles. Like almost everyone else, you’d love to have a flat belly and are ready to work at it – even if it means following a diet and working out regularly.

But it’s also true that if you could identify the single best exercise to lose belly fat, it would make things much easier.

So here are the 5 best exercises that many fitness coaches and trainers recommended for getting rid of stubborn belly fat, thigh fat and arm fat. If you try them out, do let us know which one you found to be the best exercise to lose belly fat.

1. Lying Bicycle

With your hands under your head, lie down flat on the floor and lift up your knees to touch your chest. Then lift your shoulders slightly off the floor and bring your left elbow to your right knee. Alternate the positions, rotating between right and left elbow just as if you were pedalling an imaginary bicycle. Carry out the exercise for 12 to 15 reps. You can begin with just one set, but work your way up to 3 daily.

2. Side Plank

With your elbow under your shoulder, lie on your right side. Place your left hand on your left hip, bracing your tummy muscles to keep your core tight. Raise your hips off the floor, balancing on your feet and forearm. Hold the position, with your body at a diagonal, for 30 seconds. Repeat it on the other side. Do 3 reps and gradually increase the duration up to 45 seconds.

3. Vertical Leg Crunch

Many people vote for this as the best exercise to lose belly fat. Vertical leg crunches are done with your legs straight, forcing your abdomen muscles to work hard. Lying flat on the floor with your knees crossed and legs straight, tighten your belly muscles and lift your shoulders up. Keep your hands under your head to provide additional support. Hold your legs steady in a crunch for a few seconds before you relax. Repeat this 10 to 15 times for each set. Work your way from 1 set up to 3 sets.

4. Side Crunch

This is similar to the vertical crunch except you’re on your side. Keep your hands beneath your head, and lie flat with your knees bent just as in crunches. You won’t lift your torso in this exercise, but your right shoulder. Keep your torso on the ground, placing stress on your belly muscles. Repeat the motion 10 times per set.

5. Exercise Ball Crunch

An exercise ball is the only equipment you need for this belly fat burning exercise. Lie down on the ball, with your lower back supported. Place your hands beneath your head. With your stomach muscles tight, lift your torso off the ball. You’ll curl up and then relax your abs 12 to 15 times per set. Repeat it for 1 to 3 sets.

Many workouts are available specifically for losing tummy fat. You’ll find a great collection in the ‘14 Day Rapid Fat Loss Plan‘ program course guide. The 5 listed above are the among the best exercise to lose belly fat. Hopefully you’ll find one of them works for you.

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How To Lose 20 Pounds Fast

Weight loss is not magical. It’s cold headed calculation. When you eat fewer calories than your body burns off, you’ll lose weight. It’s as simple and straightforward as that.

So how to lose 20 pounds? By eating 20 pounds worth of lesser calories, or burning off the equivalent of 20 pounds.

By eating the right types of fat burning food and exercising regularly following a system, you can easily lose 20 pounds in a reasonable period of time. Very fast fat loss can rebound just as quickly, so it’s better to aim for a gradual process of weight reduction.

Know Your Metabolic Rate And Activity Level

Everyone burns fat and carbohydrate to generate energy. The rate at which you do this depends upon your BMR (basal metabolic rate). For women, the BMR is calculated using the formula:

BMR = 655 + (4.35 x weight in lbs) + (4.7 x age in years)

For men, this value is slightly different and can be calculated with this formula:

BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)

Your body burns off fat at a rate determined by your overall level of activity. For each grade or category of activity, a score is assigned which is used as a multiplier to calculate your daily calorie consumption.

  • Light exercise = 1.375
  • Moderate exercise = 1.55
  • Heavy exercise = 1.725
  • Sedentary = 1.2

By multiplying your BMR by your activity index, you can calculate how many calories you are burning daily. Why does this matter? Well, the answer for how to lose 20 pounds depends on consuming less calories than this figure. To lose 20 pounds a month, you must cut down your calorie intake by at least 1,000 calories a day.

Understand The Effect of Exercise

Cardio exercises are crucial when it comes to how to lose 20 pounds. Running, jogging, swimming, bicycling, dancing and other activities are equally effective in burning fat. High intensity interval training can help you lose weight fast. The more intense your activity, the faster you’ll lose weight.

Weight training is also important in shedding fat. An average of 2 or 3 weight training sessions every week is optimal. Keep all your exercise reasonable. Overdoing it will risk injury which will prevent you from doing more. This means your goal to lose 20 pounds will get delayed.

Eating To Lose 20 Pounds a Day

Low calorie food that provides all nutrients and leaves you feeling full is the best way to reach your target. Load up on fruits, vegetables and whole grain. Say no to processed foods like cakes, bread, fries, oily and sugary items. Fiber is good and so is low fat food rich in omega fatty acids like fish and lean meat.

Steam your food instead of frying. Wherever possible, prefer fat burning foods over other kinds. Apples, olive oil, fish and ginger or garlic are all effective in helping to lose 20 pounds.

Drink plenty of water and avoid soda or alcohol. Green tea is good because it turbocharges your metabolism. Eat healthy snacks, take small portions, and have several small meals a day rather than 2 or 3 heavy ones. Don’t skip breakfast.

It may sound easy to lose weight by following this method. And it is indeed easy. So the next time someone asks how to lose 20 pounds, share this approach with them.

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How to Lose Belly Fat Easily

How to lose belly fat? Everyone wants a flat stomach, and the question most of us ask is, “What can I do about this stubborn, pesky roll of fat around my tummy?”

Well, for a start, you must be aware that there’s no magic formula for attaining a flat stomach. The major precondition of losing belly fat is a complete change of lifestyle. And although most of us want to lose belly fat to improve our looks, the main aim is to stay healthy. So let’s talk about how to lose belly fat.

To begin with, all the steps involved in this process can be broadly classified into three groups:

  • kick-starting metabolism
  • exercising for fat-loss
  • dieting to lose belly fat

Kick-Starting Your Metabolism

The first step on your journey on how to lose belly fat is to look at all the possible ways to boost your metabolism and burn off more fat. Luckily enough, there are several ways to do it.

Eat breakfast. For long, people have been misled by a common misconception… that you should starve yourself in order to lose weight. But that’s not in any way true, especially when it comes to breakfast. As a matter of fact, a recent study clearly showed that taking breakfast an hour after you’ve woken up helps to keep your insulin level steady and helps your body to lower the level of LDL cholesterol.

All you have to do to keep your metabolism at par is to develop the habit of eating your breakfast at a specified time every day. Ensure that your breakfast menu contains a lot of proteins as well as high fiber foods, with minimal amounts of sugary foods or carbohydrate.

Stay hydrated. Several studies have supported water as one of the most effective ways of enhancing metabolism. Apart from that, water also helps the body to flush out toxins in order to improve your overall health. It’s advisable to drink at least 8 glasses of water daily, and a glass of water every time you wake up in the morning.

Exercising To Lose Belly Fat

All effective tips on how to lose belly fat, must in one way or another mention exercise. And in this case, we insist on doing the right exercise. Some of the exercises people insist on are worthless.

First of all, understand that for effective results you must learn how to work-out in small bursts. For instance, run as fast as you can for a minute, and then slow down and start walking. Repeat this every 10 minutes for at least an hour.

Alternatively, you could set up a stationary bike or a treadmill for interval training, and that will definitely help you with losing belly fat.

Skip crunches. Crunches may be necessary in building strong abdominal muscle, but are not recommended when it comes to how to lose belly fat. As a matter of fact, crunches may make your stomach appear bigger once you start developing bigger abs. To involve your core muscles, try doing the bridge, squats or stretching sideways by the waist.

Dieting To Lose Belly Fat

The last very important step on how to lose belly fat is being familiar with the right kind of food to include in your diet as well as the type of food you should avoid at all costs.

To begin with, unless you limit the amount of calories you eat, you’ll never lose belly fat. And the best way to do this is to try and keep a calorie journal. This journal will help you to calculate the amount of food you consume in a day, and there are several online calorie calculators that can help you estimate the right amount of calories in each type of food. It’s advisable that you restrict the amount of calories to about 2000 calories a day.

Finally, you should try to substitute your diet with foods that are actually rich in soluble fibers. Good examples of such foods include oats, apples, cherries, as well as split pea soup. In addition, try replacing saturated fats with good fats like nuts, avocados, soybeans, chocolate and seeds.

Since some of the conventional food products like margarine, cookies and crackers are popularly known for containing high amounts of trans-fats and hydrogenated oils which result in adding on abdominal fat, they should be strictly restricted from your diet if you want to lose belly fat.

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