Fat loss and fitness are today’s obsession all over the world. How to lose body fat?
That seems to be the existential dilemma of appearance-conscious men and women everywhere. It’s not difficult to lose body fat. All you need is a plan that will ensure that your calorie intake is lesser than the amount of energy your body burns off.
Planning Your Diet
A well rounded diet that’s rich in protein and fat is the right first step in how to lose body fat. Lean protein like chicken, fish and white meat can prevent accumulation of fat while providing you with all the energy necessary for activities. Avoid dairy products as they lead to more fat deposits around the belly and thighs. Olive oil is better for weight loss than canola and butter.
Drinking plenty of water can help you lose body fat. Metabolic rate increases which in turn burns off fat. You need 6 to 8 glasses of water daily. Start off your day with a healthy breakfast and a large glass of water and you’ll be energetic right through your morning. Instead of alcohol or soda, sip from a bottle of water that you carry with you everywhere.
Don’t skip breakfast. It’s the most important meal of your day and can lay the foundation of your energy needs. Plenty of protein and fiber gets you started on the right foot. Baked or fried foods which have sugar can give you an energy jolt but will leave you tired and hungry within a few hours.
Ensure fiber content in whatever you eat. Fruits and vegetables are good. Processed foods and pastries are not. Fiber helps fill your stomach so you won’t crave a snack shortly after meals. Whole grain cereals are excellent sources of fiber. Fruit juice is NOT fiber rich.
Exercise To Lose Body Fat
Whenever someone asks about how to lose body fat, they are told to exercise. But what kind of exercise is best for weight loss?
Resistance training with weights helps gain muscle and maintain tone. It sets the tone for your metabolism, boosting it to help fat loss. When you start weight lifting, follow some simple tips or get an instructor to guide you.
Your workout must exercise all major muscle groups. Larger muscle groups like thighs, back, legs and abdomen will burn more energy and will achieve faster weight loss. Lifting heavier weights will be more effective in losing body fat. But if you start with too heavy loads, you risk injury and pain. Rest adequately in between workout sessions. Muscles need time to rest and recover from stress.
Cardio exercise is also important for losing body fat. Mixing resistance and cardio training is the key. Biking, running, swimming and brisk walking are the best forms of cardio exercise. Try to exercise with a friend or partner so that you can offer each other weight loss motivation.
Get Motivated To Persist
How to lose body fat when you are tempted to give up when you don’t see quick results? The secret lies in ongoing motivation. First, get a physician’s evaluation to make sure you won’t aggravate any medical condition with your proposed diet and exercise regimen.
Then set yourself goals and targets for weight loss and exercise. Chart your progress and record your workout sessions. A good goal is to aim for 1 to 2 pounds weight loss every week. Losing too much fat at once can leave you weak and tired. You’ll also gain it back if you stop exercise.
Mentally motivating yourself with a positive body image of how you’ll look and feel after losing fat is a great way to stick with the program for as long as it takes. A great guide to help you stay motivated for weight loss is the “14 Day Rapid Fat Loss Plan” by Shaun Hadsall.
If your weight is normal but your inner thighs touch, you might feel its because you’re carrying around extra fat. This could be because of your bone structure and narrow hips. If you anyway want to know how to lose inner thigh fat, understand that it is not always easy. You’ll have to follow a combined approach involving weight reduction and workouts designed specifically for inner thigh muscles.
Nothing about losing inner thigh fat happens quickly. You’ll need patience and perseverance. There might be days or even weeks when nothing seems to happen. You may be used to losing fat quickly from your belly, thighs or arms, and think it’s going to be just as fast. But the first thing to learn about how to lose inner thigh fat is that this is a slow process. You will achieve slimmer thighs and legs if you stick with it.
Here’s how to lose inner thigh fat consistently:
Eat fewer calories. Avoid saturated fats completely. Reduce your intake of red meat and consume only lean protein and whole grain foods. Low fat dairy is permitted, but tends to add to body fat.
Whole body exercises to lose fat are equally important when you’re thinking about how to lose inner thigh fat. Ketosis helps convert fat stores into energy, but the fat is drawn from all parts of your body, not only the thighs. That’s why general workouts are such an important part of losing thigh fat.
Biking and swimming are particularly effective at burning off fat while exercising your legs and thigh muscles. Even people with arthritis or leg injuries will be able to perform them. Doing leg workouts at least 2 or 3 times a week will help lose fat. Playing sports is another option, where group activities help make the weight loss process fun.
Exercise workouts specific to your inner thigh muscles include crossover lunges and side lunges. These must be repeated at least 15 times for each leg and thrice daily. Scissor kicks will help build tone in your inner thigh muscles and firm your lower belly muscles also. Each exercise must be held for 10 seconds and repeated 7 times after a break of 5 seconds.
Inner thigh squeezes are performed with an exercise ball held between your thighs. This exercise is exceptionally good for losing inner thigh fat. Hold the ball in a tight grip for as long as your muscles can maintain pressure. Stop when you feel tired.
Squat lifts and adduction routines for the hip are other thigh exercises that are effective in melting away thigh fat. You may prefer more fun activities like ice skating, roller blading or gymnastics to cut the flab off your inner thighs.
There are many other things you can do to lose inner thigh fat. Following a regular approach with discipline and persistence is the key. If anyone asks you how to lose inner thigh fat, think for a moment about all that you do – but then answer: “Slowly. Really slowly!”
Having access to a structured fat loss course like Shaun Hadsall’s “14 Day Rapid Fat Loss” is another helpful way to stay on track and lose inner thigh fat quickly.
Fat that has accumulated on your back can prove to be quite difficult to get rid of. Many people tend to ignore it, thinking that it will just stay there forever. It’s not something they are happy with, but feel they must learn to live with.
That’s however not to say that it is impossible to lose back fat as there are a number of ways that you can try out to get the desired results. So, how to lose back fat? Let’s talk about some of the simple yet effective ones.
A great way to lose back fat is to start exercising with the aim of strengthening your back muscles. You can start by doing cardio exercises, which will help to get rid of stored fat around various parts of the body. Here you can use an elliptical machine, exercise bike or just jog and run.
A rowing machine also comes in handy as it helps to tone back muscles as well as helping burn off fat. Swimming is another exercise that will help you lose back fat, especially when combined with basic plank drops that help to work out back muscles.
Make Diet Adjustments
One of the most effective methods on how to lose back fat is to change your diet. This contributes to the rate at which people store fat in the body. Try and base your diet on lots of vegetables and fruits, avoiding fatty or starchy foods as far as possible.
It is important to note that there are no specific foods that can target back fat alone. You need to work on the entire body if you want to see the fat from your back shed off. You can start the day with a vegetable omelet or green smoothie to start off the process of burning fat. It is also recommended that you load up on vegetables that are grown locally and are in season, as they are more nutritious than the ones shipped to your area and grown in a green house.
Remember to always to have balanced, nutritious meals to get all the energy that is needed to survive without putting on weight. A balanced diet can go a long way in fat loss and feeling healthier. So when you set out to answer the ‘how to lose back fat’ question, remember that it has a lot to do with what goes into your mouth!
Change Your Lifestyle
When wondering how to lose back fat, another option you have is to modify your lifestyle. You are required to take some time off and relax, as this is one of the ways to burn fat around your back. Getting quality sleep is also important for your weight loss journey. Aim to sleep for 7 to 8 hours every night.
Drink plenty of water as this is the key when it comes to shedding off extra weight. Cut down on alcohol, soda and fizzy drinks that add empty calories to your intake and cause more fat to pile on.
Before you make any adjustments to your diet, lifestyle or exercise regime, it is important to check with a medical professional who will give you the green light to proceed. This is just to be on the safer side.
Any effort to cut down on back fat is a marathon, not a sprint. Don’t expect to see results overnight, as it takes some patience as well as dedication to start losing back fat. But you’ll eventually get back the shape you want after you put in a determined effort into being fit.
That’s a common question you’ll see on health and fitness forums. In fact, it’s probably the one you typed into Google to arrive at this page!
Many people are looking for ways to lose arm fat. Fat arms look ugly. They also cause a lot of other problems. Maybe you’ve tried biceps and triceps exercises to try and quickly get rid of the flab. Sadly enough, exercise alone doesn’t do much good.
It is the same as obese people doing sit ups and crunches to try and lose their belly fat. At the end of the day, despite a rigorous workout and strict disciplined exercises, they end up with nothing. That’s because it takes a little more than just doing a few exercises to lose arm fat.
Perfect planning along with the right set of exercises is the secret combination for successfully getting rid of excess arm fat.
Understand The Problem
Before seeking a solution, think about the main reason behind fat accumulation in your arms despite adequate exercise. Maybe it’s because you’re not doing enough biceps curls or triceps dips. However that’s is not the only reason behind the accumulation of fat around your upper arm. That’s a consequence of overall high levels of body fat.
Some people blame their genes for fat arms. That is totally incorrect and unfair. It also takes control out of your hands – and that’s a pity, because once you know the secret of how to lose arm fat, it’s just a matter of doing the right things for long enough.
In order to have leaner arms, you should first improve your eating habits. Bad dietary practices lead to extra calories piling up in your body, forming fatty acid deposits around your belly, thigh and arms. If you’re looking to lose fat from your arms, you should begin with a change in eating habits. Cut down on fatty foods. Eat more protein and carbohydrates instead. This helps build leaner muscles in your arms.
Avoid high calorie foods because this means extra energy is generated as the food is digested. When the body gets excess energy that is not used up, it stores them in the body as fats.
The next step is to start lifting weights. Weight training is the single most effective step in your exploration into how to lose arm fat. When it comes to shaping up the muscles while burning body fat, nothing beats weight training.
Higher amounts of energy are burnt during weight training as compared to aerobic training or circuit training. In order to burn huge amounts of energy during workouts, you should focus more on pull ups, one arm dumbbell rows, bent over rows, dead lifts and squats.
If you burn off more energy than you make on a regular basis, you’ll gradually get rid of arm fat as well as enjoying overall fat loss all over your body. If the fat content of your body is reduced, you become lean and your arms will be leaner too. A well toned body looks much more attractive than one that is not toned.
So now you know that the carefully guarded secret to how to lose arm fat is to change eating habits and exercise hard. That secret is revealed – but it won’t matter if you choose to do nothing with it. Though it may take time to work this into your everyday routine, the effort is worth taking. Courses like Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” can be of some help.
A friend once asked, “How to lose 30 pounds in 2 months?”
It was a specific question, one that can be addressed with a systematic weight loss approach, and at the same time a challenging goal to accomplish. So here’s an outline of how to lose 30 pounds in 60 days – without dangerous drugs or drastic diets.
1. Create Your Plan
When you consider how to lose 30 pounds in just 2 months, you’ll realize intuitively that it is not going to be easy. Most weight loss plans will encourage you to lose 1 or 2 pounds every week. But even at that rate, you’ll only lose 24 pounds in two months.
The key is to remind yourself that the 30 pounds can only come from excess fat. If you’re not overweight, this plan is ridiculous. Your weight loss efforts will leave you weak and unhealthy. But if you are seriously overweight, then losing the 30 pounds can make you healthier and fit.
Eating less alone won’t work. The starvation response will kick in and your body metabolism will adapt to the low calorie intake without losing fat. You’ll need to combine a diet plan with exercise workouts to achieve weight loss. To lose 1 pound, your body must burn off 3,500 calories more than you eat. For perspective, running a mile will burn off 100 calories.
However, weight is made up of muscle, fat and water. Losing different components can help you bring down weight. The best way to lose 30 pounds in a few months is to focus on reducing whatever you can without harming your health. Setting targets is mandatory. It will help you stay on track and measure your progress towards your goal. Mini goals or milestones along the way will keep you motivated as you progress.
2. Get Diet Advice
Before beginning your diet, calculate your basal metabolic rate. This is unique to each person and will determine how many calories you need to stay healthy. Since your weight loss will depend on eating fewer calories than you burn off, the BMR helps you decide how much to eat.
Don’t skip meals. Dieting is about eating less, but not fewer meals. That only triggers a starvation reaction and can be counter productive. Consume lean protein and carbs, while avoiding fats. Turkey or chicken breast, fish and lean dairy are popular favorites among those who want to lose 30 pounds.
Complex carbs are better than simple carbs or sugars because they take longer to digest and have a lesser glycemic index. White bread, soda, cookies and pastries are best avoided during your diet. Whole wheat bread, pasta, brown rice and vegetables or fruits are preferable.
Healthy fats like olive oil, avocado, nuts and pumpkin seeds are desirable while losing weight. Saturated and trans fats are terrible for weight loss and will add extra belly fat. No matter what you eat, ensure that you get a balanced intake of nutrients, vitamins and energy giving calories.
3. Exercise Regularly
Daily exercise is a critical step if you are serious about how to lose 30 pounds in two months. You’ll have to find time in your daily routine for exercise workouts. Games and sports will deliver additional weight loss impetus to your plans.
Making exercise a habit will ensure your weight loss remains permanently. Find a friend to exercise along with for motivation and enjoyment. Interval training is more effective by burning off more calories. Your workout must be a combination of weight lifting, non-weight bearing exercises and cardio workouts.
If you’re serious about how to lose 30 pounds, you’re going to need discipline and motivation above and beyond the normal dieter and casual weight watcher. There will be moments when you slip, but as long as you catch yourself and get back on track, you’ll be able to reach your stretch goal of losing 30 pounds in two months.
You might not like the way you’re looking if you’re carrying a few (or many) extra pounds around.
When you’re overweight, you are putting your health at risk, running a higher risk of strokes, heart attacks, cancers, type 2 diabetes, and more. Research has proved that obesity often reduces life expectancy on average by 9 years!
With some effort and discipline, you can loose weight comfortably while you maintain a healthy lifestyle that will bring you multiple benefits over the long run. So let’s talk about how to loose weight.
How to loose Weight? Here Are 6 Tips
Tip#1: Reduce your Calorie Intake
In your attempt to loose weight, you must try to eat fewer high-fat foods like red meat, cashew nuts and chips. Note that one gram of fat has twice the calories of a gram of carbohydrate or protein. Eat fewer servings of rice, pasta and potatoes, and cut down on your intake of sugary foods.
Tip#2: Cut Down Alcohol Intake
Try to cut down on the consumption of alcohol. This is due to the fact that alcohol contains a lot of empty, non-nutritious calories which can aid in putting on extra flab. So how to loose weight? By not drinking often and controlling the amount of alcohol you consume.
Tip#3: Be Active
Always be physically active if you want to reduce your body weight. This does not mean that you should be active throughout the day. On a daily basis, set aside at least 30 minutes and use it for exercise. Strive to do this at least 5 days in a week. Ensure that you plan a workout regime in order to avoid repeating the same types of workouts and balance exercise to strengthen all parts of your body.
Being active does not necessarily mean going to the gym, though you may want to consider that as an option. Try to choose workouts where you’re comfortable with the exercise routines and can incorporate them into your everyday lifestyle. Some of the most effective workouts you should consider include jogging, swimming and cycling.
Tip#4: Drink Plenty of Water
It’s recommended that you drink a glass of water before each meal. On average, a person should drink at least eight glasses of water every day. Water normally keeps a person from over-eating and assists in losing weight. Water also helps speed up the process of metabolism. Notice that when your metabolism slows down, you become overweight soon.
Tip#5: Eat More Meals
How to loose weight by eating more? By eating more frequently. Yes, no kidding. You will actually be increasing your rate of metabolism with smaller, more frequent meals. This will assist you in losing weight faster. Ensure that you eat small meals that are nutritionally balanced. Don’t skip your breakfast – it’s the most important meal of your day.
Tip#6: Rest your Body
Make sure that you sleep for at least eight hours every night while you try to loose weight. When your body is rested and refreshed, it produces less stress hormones which work to add on layers of fat around your belly. Other metabolic processes also hum along smoothly when you are well rested.
These tips on how to loose weight are very effective when you use them. If you’re not losing weight even after following them, you should consult a medical professional to make sure you’re not suffering from any disease condition which could be making you overweight.
It could take awhile for these fat loss tips to become a part of your lifestyle. But it’s an effort worth making because the rewards are so rich.
It’s the ultimate weight loss challenge. How to lose stomach fat fast?
You see, losing fat itself is difficult, but of all the different types, belly fat is the hardest to get rid of. This is because it takes a combination of belly muscle building exercises as well as a routine designed to reduce body fat overall.
Even if you know how to lose stomach fat fast, it’s a far cry from actually achieving those results because it takes some discipline and sustained effort. After reviewing many reports and courses about burning off belly fat, some exercises and principles show up more often as the best methods on how to lose stomach fat fast.
1. Ignore The Scale
Many weight watchers obsessively measure weight on bathroom scales. That can be counterproductive when it comes to losing stomach fat. Weight is not the be all, end all of fitness. And weight will change dynamically, even day by day, depending on hormones, diet, water content and more.
As lean muscle builds and fat burns off, there may even be a temporary weight gain which is offset by healthier muscles and a better fitness levels. That’s why you should ignore the scale while losing stomach fat. Measure weight no more frequently than once every 2 weeks.
2. Reduce Your Portions
Want to know how to lose stomach fat fast? Look at your plate before you eat. See how large your portions are. It doesn’t matter what food you’re eating. If there are larger quantities of it on your plate, you’re not going to lose weight fast.
How large is one serving? Here’s how to tell. Pour or serve yourself what you believe to be a regular serving. Now measure it against what it says on the label. You’ll be surprised that what you thought was typical is nearly twice as much as what is recommended! That’s not strange. Most people make this mistake. It’s what makes it so hard to lose belly fat.
3. Focus On Posture
Belly fat tends to pouch around your tummy and shows up more prominently when you slouch. Standing up straight and pulling in your stomach can make you appear much thinner than before. As you hold your head up and strut around more confidently, you’ll feel better about your belly. This feel good sensation will help you with your dieting and exercise, and is one of many tricks to how to lose stomach fat.
4. Swim More
Nothing melts stomach fat faster than regular exercise. In summer, going for a daily swim can serve the dual purpose of cooling you down and melting stomach fat fast. Water resistance makes your muscles work harder, giving you a good workout. Calories are burned off more effectively and fat comes off your belly, thighs and arms as they are replaced with strong muscle.
5. Get Professional Training
Consulting a medical professional to make sure you don’t have any health problems that are causing belly fat to accumulate must be an early step in your weight loss program. A personal trainer or fitness coach can help tailor a program that is ideally suited to your needs. They can also help you with their expertise about metabolic rate boosting and burning off stomach fat.
Your lower belly is one of the body parts that pose immense challenges when you are trying to lose weight. This vexing region is the bane of anyone who has struggled to lose weight. You’ve toned up and done everything right, but cannot seem to shift that stubborn lower belly fat.
That little belly bulge standing between you and a flat stomach can be tricky. The good news is that it is fixable. Here are a few handy tips on how to lose lower belly fat.
1. Do Cardiovascular Exercises
Cardiovascular workouts speed up and enhance your body’s ability to burn fat by revving up the metabolism. A study conducted by Duke University found that people who engage in moderate cardio for 178 minutes per week hardly gained visceral fat over a period of 8 months.
Participants who engaged in higher intensity cardio workouts, such as jogging, for a similar amount of time experienced better results than the moderate participants. As surplus fat comes off your body, it will also melt away from the belly area since body fat is like one large continuous organ spread out all over your body.
Walking is one of the highly effective methods for people who are wondering how to lose lower belly fat, since it puts all your muscles to work. As you walk, ensure that you swing your arms and contract the mid-section. To make walking highly effective you must maintain a brisk pace and sustain it for about 30 minutes to achieve the aerobic effect.
2. Eat Healthy Food
As the popular saying goes, abs are built in the kitchen. You may train hard and long to build muscular abs, but as long as you are eating junk food all day long, you can’t get rid of your belly fat. So how to lose lower belly fat? You have to make lifestyle adjustments including the decision to eat healthy food. Stop eating processed foods and seek out unprocessed raw stuff that’s healthier and more nutritious.
You need carbohydrates for energy. But do not fall into the common trap that many dieters do by eating more carbs than you need. Extra carbs in the body are stored as fat, which is how you end up with belly fat.
Eating foods that have high protein content is an effective twist on how to lose lower belly fat. Basically proteins produce thermic effects unlike other foods. As a result the body will burn more energy and process more proteins than it does when processing fat and carbohydrates.
3. Limit Your Alcohol Consumption
If you drink alcohol daily, you might as well forget about losing lower belly fat. Apart from what you eat, what you drink is critical to losing lower belly bulge.
Beer drinkers often have a peer shape characterized by belly fat and man boobs, which becomes more prominent as they grow older. Apart from this, alcohol tends to stress your liver which has to work harder to get rid of toxins, reducing your body’s ability to build muscles.
People who are seeking new information on how to lose lower belly fat often get misled into believing that they can burn fat in the specific area they want by engaging in a particular activity. What they do not know is that when you lose fat, your body decides the location it wants to lose it from and in which order.
Unfortunately, the lower belly happens to be one of the last areas from which most people lose fat.
So there you have it. If you intend to lose belly fat, you have to make certain lifestyle adjustments which includes nutrition and exercise that achieves overall fat loss also.
Popular advice on how to lose leg fat invokes the mantra of squats and leg lifts. But that isn’t the only way. Indeed, it’s not even the best way to lose leg fat. You can build up sleek and strong muscles with lifts and squats – but when there’s a layer of fat covering it up, no one will notice!
So how to lose leg fat? It involves a two pronged strategy. The first is an exercise workout that strengthens your leg muscles. The second is a fat burning routine targeting your entire body. With a combination of both, you’ll soon enjoy thinner and sleeker legs.
Your Lower Half Workout
Once or twice every week, do a lower body workout that makes the muscles of your leg and calf stronger. Do each exercise 5 times (reps) and finish the entire sequence in each workout. Make sure to exercise both sides, alternately. If you want more strength, add weights to increase resistance.
1. Side Leg Raise
Lie flat on the ground, on your side. Your head rests on an arm. Place your legs straight beside each other. Without moving the rest of your body, lift up the upper leg as high as you can. Pause and hold for a moment and then return it back to the floor. Repeat it for the other leg after turning over.
Lying on your side with hips and knees bent to 45 degrees, you place your right leg on top of your left. Press your heels together. Now raise your right knee as high as possible without separating your heels. Pause a moment before returning back to position. Repeat it with your left leg, lying on the opposite side.
3. Hip Raise
Lie supine on the floor with knees bent and feet flat. Squeeze your buttocks together and press down your heels to lift your hips up. Your body must form a straight line from knees to shoulders. Hold for a moment before returning to the starting position. Repeat this 5 times for this exercise.
4. Cross Body Mountain Climb
Hold yourself in the push up position, with arms outstretched, elbows locked, holding your body up from the ground in a straight line from head to heels. Keep your abdomen taut. Lift up your right foot and bend your right knee to bring it towards your left shoulder. Hold a moment and return to the beginning pose. Repeat it with your left foot and knee.
With this routine regularly performed for a few weeks, you’ll notice your leg muscles growing stronger and the fat around them becoming softer and even disappearing. When you combine this with a whole-body workout that includes a lunge with rotation, reverse wood chop, Romanian deadlift and side plank exercises, then you will burn off fat and lose weight in addition to building muscle.
The answer to how to lose leg fat is thus a combination of whole body fat burning routines and leg muscle strengthening workouts. For a detailed instruction on the best way to lose leg fat, check out Shaun Hadsall’s “14 Day Rapid Fat Loss Plan”.
So, you want to trim your tummy and learn how to lose belly fat?
In this report, we’ll take a real close look at what belly fat is – and why you should be worried about it.
For many men and women, the quest for how to lose belly fat is driven by cosmetic desires. A tire around your tummy looks unsightly, even ugly. A flat, six-pack abs look is sexy and attractive. Wanting to swap one for the other is only natural.
But that isn’t the real problem. You ought to worry about more than how to get rid of belly fat. Most of the deadly stuff goes on beneath the surface, unseen.
What Is The Real Danger of Belly Fat?
Everyone has stomach fat… even when they have flat abs.
Men, on average, have 43.2 pounds of fat. Most of it is deep inside your tummy, covering the various organs inside your abdomen. This fat serves many uses. It cushions the viscera and acts as an energy source during periods of stress and starvation.
But deep belly fat can become dangerous when it increases beyond normal limits. That’s why you should learn how to get rid of belly fat.
Overeating and obesity causes more visceral fat to accumulate. This fat is metabolically active. It releases proteins called lipokines which are harmful and cause inflammation. This can lead to high blood pressure, type 2 diabetes, heart disease, dementia, breast cancer and colon cancer.
To actually measure how much visceral fat is in your body, you need a CT scan or MRI. But a quick shortcut to estimate your deep belly fat content is to measure your girth with a tape around your waist, at the top of your hip bones (level of your belly button). The healthy normal limit is 35 inches in women and 40 inches in men.
Broadly speaking, a pear shape (bigger hips and thighs) is better than apple shape (wider waistline). The same factor (inactivity and a sedentary lifestyle) that causes fat deposition around your waist also leads to visceral fat layering. The key for how to lose belly fat is becoming more active.
How To Lose Belly Fat – And Do It Fast?
You must first understand the metabolic changes that control how to lose belly fat. Whenever there is a spike in blood cortisol levels, it will add fat to your belly. Stress causes cortisol levels to rise. A bad diet worsens the situation.
In combination, these lead to deposits of fat around your waist and increased visceral fat.
Increasing physical activity is the best way to lose belly fat fast. Research has proven that 178 minutes of moderate cardio exercise every week prevents visceral fat deposition.
As a general goal, you should aim for a target of 10,000 steps daily. Take the stairs instead of an elevator. Walk rather than drive a car. Use a standing desk, or treadmill desk, if your work is sedentary.
To be most effective, exercise must be vigorous, last at least 30 minutes, and be done 5 days a week. Walking is an excellent choice. While walking, your heart rate should be faster, and you should be breathing harder. Jogging is better still at losing belly fat, for those who are fit enough for it. Vigorous workouts on exercise bikes or ellipticals is also effective.
Interval training is good to lose belly fat, with short bursts of exercise boosting your metabolism and burning off calories for upto 16 hours longer.
Try and engage multiple muscle groups in your workout sessions. Cardio fitness is also important and mixing in cardio workouts is smart when it comes to how to lose belly fat.
Resistance training to build muscle mass also is also helpful with how to lose belly fat. Lift weights a few times every week. Crunches are not as important as core muscle training exercises like the bridge, plank, or squats.
Formal exercise sessions or visits to the gym are not always required. You can achieve similar results through regular household activities like:
Playing with kids (games like soccer or basketball)
If you have not been very active for a while, make sure that you check with your doctor on how to lose belly fat before starting any kind of fitness or exercise program.
Losing Belly Fat Through A Better Diet
When people ask about losing belly fat, they’re hoping to learn of a magical diet that will miraculously melt away the deposits around their waists.
Well, sorry to disappoint you. There’s no magic diet for losing belly fat. However, it is true that belly fat is the first to melt off with any kind of effective diet.
Watch your calories. A 3500 calorie deficit will lose 1 pound of fat. Start your diet with 2200 calories (men) or 2000 calories (women). Maintain a food diary and record all that you eat in a day. Use weight loss calculator to compute your overall calorie intake per day.
Don’t skip meals. Eat your breakfast daily. Include more protein in breakfast, because it will take longer to process and leave you feeling full through the morning. Eat frequently (every 3 hours) but consume smaller meals or snacks.
Fiber is important. When it comes to how to lose belly fat, a good goal to shoot for is 10 grams of soluble fiber per day. This can come from 2 small apples, a cup of green peas, half cup pinto beans, high fiber bread, oats, or cherries. Gradually increase the amount of fiber in diet until you notice belly fat dropping off.
Sugar is your enemy. Eat low glycemic index foods to avoid glucose highs. Load up on protein, vegetables (like kale, lettuce, broccoli, beans, lentils, and chickpeas), and whole grains. Avoid processed grains. Whole grain, 5 servings of fruit/vegetables, 3 servings of low-fat dairy and 2 servings of low-fat fish, meat or poultry can melt away belly fat.
Read food labels. Avoid high-fructose corn syrup foods. Include cinnamon in your coffee or oatmeal. It slows stomach emptying and you feel fuller for more time.
Eat more good fat. Upto 25% of your daily calories should come from MUFA (mono-unsaturated fatty acids) like vegetable oil, rapeseed oil, olives, avocados, nuts and olive oil. Omega 3 fatty acid sources like salmon, avocado and walnuts are also good choices for how to lose belly fat. You can snack on pine nuts half an hour before meals to avoid overeating.
Avoid foods with trans fats like margarine, cookies, crackers and food cooked with hydrogenated oil.
Dark chocolate (low in sugar) packed with zinc is good for melting off belly fat.
Limit yourself to one or two drinks a day. Alcohol is digested into sugar, which is converted by your body into fat.
Avoid late night snacks before going to bed. Munch on an apple or other fruit, if you must.
Drink plenty of water. On the issue of how to lose belly fat, dehydration can be deadly to your weight loss plans. You need at least 8 glasses (64 oz) of water every day to meet your body’s metabolic needs. Avoid sugary drinks like soda and carbonated beverages.
Two cups of green tea, rich in catechins, will help burn off visceral fat.
Calcium intake can be met through dairy products like 6 ounces of low-fat Greek yoghurt daily.
Here is a short list of abs diet superfoods:
* Almonds and nuts
* Protein powder
* Olive oil
* Beans and legumes
* Lean meat and fish
* Whole grain
* Peanut butter
* Green vegetables
* Green tea
* Parmigiano cheese
* Cannellini beans
How To Burn Belly Fat – In Your Sleep
Do you want to learn how to burn belly fat in your sleep… amazing as it may sound?
The importance of getting enough sleep is usually under-estimated by people trying to lose weight. It might sound a little strange to answer the question, “How to burn belly fat?” by saying “Sleep well” – but it’s actually very sound advice.
Sleep helps your body rest and recover from the stress of a day’s work, restores metabolic processes to normal and ensures normal cortisol level fluctuation. All of this works with other efforts – diet, exercise and stress control – to burn off belly fat.
Don’t work late every day. You need 6 to 7 hours of restful sleep every night to function at peak efficiency. That’s also how to burn belly fat easily and more effectively.
Fewer than 5 hours of sleep, or more than 8 hours, will be counter-productive and increases visceral fat. In addition, biorhythm disturbances can cause eating disorders and sugar craving. So when someone asks you how to lose belly fat, urge them to grab some zzzz’s.
Keep distracting and stressful things away from the bedroom. Things like mobile phones, TV and computers can distract you and interfere with restful sleep.
How To Burn Belly Fat With Better Stress Management
Everyone faces stress. That itself isn’t the problem. Handling stress levels well is most important when it comes to learning how to burn belly fat.
Set aside time to relax, such as taking 15 minutes on a lunch break when you’ll just close your eyes, breathe deeply, and temporarily forget about the stresses of your day.
Some excellent ways to reduce stress and teach your body how to lose belly fat are:
Relax with friends and family.
Become aware of your breathing and consciously slow it down, hold for few seconds and exhale slowly.
Counselling for anger management issues and other emotional stress.
Blowing off steam through exercise.
Taking Vitamin C supplements can help balance cortisol spikes. Kale, kiwi fruit and orange are good sources of dietary vitamin C that can help burn belly fat.
Get Rid of Belly Fat – Forever
Keeping track of your efforts to get rid of belly fat is very important to stay motivated and stick with your program. Taking certain measurements at regular intervals will show if what you’re doing is working or not.
Measure your waist to hip ratio. Wrap a tape measure around the thinnest part of your waist and record the measurement. Repeat this with the widest part of your hips. Divide the first by second number to arrive at your waist to hip ratio.
For women, this should be 0.8 or below. For men, it should be 0.9 or below.
Measure your waist to hip ratio frequently as you implement changes to get rid of belly fat. Also record your weight, taking care to weigh yourself at same time daily. Most people prefer to do it the first thing in the morning, before breakfast.
To Get Rid of Belly Fat, Stay Motivated
Nothing worth achieving ever happens instantly – or easily… and that’s true even when you aim to get rid of belly fat. As you try to lose belly fat, you may not see quick results.
Be persistent. The changes will happen as long as you stick with a regular program. How to lose belly fat? S-l-o-w-l-y.
Team up with a partner for accountability. Join groups of weight watchers for mutual feedback and encouragement as you get rid of belly fat. The support of peers can keep you on track, even when you are tempted to throw up your hands and give up.
Focus on the dangers of belly fat and keep the bigger picture in mind. You are working on a plan to get rid of belly fat because you’re interested in having a better looking figure – but also because of the deadly dangers of excessive visceral fat. Because you have a serious reason to stick with the program, you will be motivated to keep going.
Being a part of a structured fat loss program with regular, step-by-step guidance, can make it easier to get rid of belly fat. You will have a sequence to follow and an expert coach or mentor available to address concerns, answer questions and help you overcome any hurdles when it comes to how to lose belly fat.