How to lose belly fat? Fortunately getting rid of belly fat and toning your abs is not that hard. Follow these general guidelines and you will be on your way to beating the bulge.
Since one pound of fat contains 3500 calories, to loose one pound of fat in a week you just need to eat 500 calories less than your maintenance level(the amount of calories you eat a day to maintain your current body weight) a day for 7 days.
People with extra slow metabolisms will have to reduce calories to a greater extent is how to lose belly fat faster. While those with fast metabolisms or with shrink stomach fat may have to cut down less. The more aerobics you do, the less you have to reduce your calories.
Now heed this warning: Don’t try to speed up fat loss by going on a low calorie starvation diet. If you drop to less than 1000 calories a day, your metabolism will slow down, making belly fat loss impossible even with low food intake. Your body will go into emergency mode, thinking it’s starving and store body fat. Definitely the opposite on how to lose belly fat.
You are better off changing the type of calories you eat and keeping caloric intake fairly high because this will boost metabolism. Eating six small meals a day is better than three large ones. I suggest you never go below 1500 calories a day no matter how much stomach fat you have. Instead try to exercise more and eating better food.
Losing belly fat is all about food intake and energy output. The more you will exercise, the more you can eat and still lose fat. If you have a great deal of bodyfat to lose, the best thing you could do for your body is go on a good bodybuilding routine to add muscle mass. The more muscle you build, the faster your metabolism will become. Combining weightlifting with aerobics makes a lean, muscular waistline much easier to obtain.
Getting back to the abs diet, we know that sugar and fat are converted to body fat much more easily than protein and complex carbs; therefore, the majority of your calories should come from those food sources high in protein and complex carbs. By eliminating sugar and fat from your diet, you will make it much easier to lose belly fat and attain your goal of rock hard six pack abs.
Belly Fat Health Risks.
It’s no secret that beer belly’s look physically unattractive but there is a lot more to it than that. Excess stomach fat, even in a naturally thin person increases the risk of premature death due to heart attack, cancer, stroke, diabetes, heart failure and hypertension. That is why you have to know how to lose belly fat.
Men deposit more fat in the abdomen than women, this may be the reason for the difference in longevity among genders. Abdominal fat also reduces metabolic health that can lower energy, decrease sex drive and performance and trigger some depression.
Most of the fat that men deposit lies deep in the abdomen called visceral fat and some on top of the muscles just under the skin called subcutaneous fat. While the subcutaneous version is relatively safe, the visceral surrounds the intestines and liver and acts as an active endocrine organ releasing hormones that cause inflammation in the body. It also interferes with the livers metabolism and insulin resistance which can lead to heart disease and type 2 diabetes. Visceral fat is also easily mobilized and sent into the blood stream causing arterial disease.
The tape measure rather than a scale is the best and simplest way to determine risk of heart disease. Men with waist sizes over 40 inches and over 34 inches in women are considered to be in the higher risk category. An increase in waistline of only 2 inches raises the risk by 17 percent in men.
Men with waist sizes over 40 inches are two times more likely to have at least one heart disease factor like high blood pressure, high cholesterol or diabetes over men with 32 inch waist or less.
Read more about Abdominal Fat Dangers.
How To Lose Belly Fat Strategies.
Years of scientific research accompanied by real people using different strategies in every day life has enable us to see what really works and what thousands of people have discovered on how to lose belly fat.
Eat Breakfast. The easiest thing to start out with on how to lose belly fat is to eat breakfast and stop eating late at night. Most people that don’t eat breakfast end up not eating enough calories during the day which they compensate for at night. Leaving those calories to sit and be turned into stomach fat during the night.
Eating breakfast only makes sense. You have a whole day of energy to fuel up for. In a recent study two groups where given similar calorie diets to eat every day. The group that started the day with a high protein 600 calorie breakfast lost more belly fat than the subjects that ate a low protein 300 calorie breakfast. Group 1 also had more energy during the day and an average weight loss of 38 pounds each over the other group who reported a 19 pound average weight loss.
Cut out refined sugars and grains. These are what we call empty calories or junk food. What they do is spike up your blood sugar too fast because they contain fast absorbing carbs which are easily turned into fat. They don’t offer sustained energy leaving you feeling tired and hungry all the time.
Foods like sodas, potato chips, candy and white bread should be avoided. Also sugar in any form like cane or corn syrup, sucrose and refined flour. Remember if it doesn’t say whole wheat don’t eat it.
Eat vegetables and fruits as snacks instead. They are high in fiber, contain healthy antioxidants and more importantly are low in calories.
Balanced Diet. This means your belly fat diet should include more protein, high fiber produce, whole grains and healthy fats.
-Protein feeds and maintains your muscles. The less muscles your body burns for energy the more fat it will burn.
-Fibers make you feel full longer. Plus it slows down carbohydrates absorption in your blood giving you more energy longer.
-Healthy fats like omega-3 provide nutrients to vital body organs. They taste good which will help you stick to your belly fat diet.
While dieting alone is a good way to lose fat, exercise is the most effective way to get rid of visceral fat. Studies have shown that people who diet and exercise reduce visceral fat by 18 percent more than dieters alone.
Cardiovascular Activity is a great way on how to lose belly fat. Intervals are gaining more and more popularity based on numerous study that show they are more effective than conventional aerobics.
Intervals are short but intense burst of energy followed by less intense activity. For example, you would ride the elliptical machine at about 90% intensity for 3 minutes, then slow it down at about 30% intensity for 2 minutes. Repeat this for 8-10 times.
Studies showed that this method burns more fat and gets you in shape faster than longer session of 50 to 60% intensity. The reason is that it activates a similar effect to weight training making your body burn fat calories long after you have finished exercising.
Strength Training at least 2-3 times a week. This is a great calorie burner but also will boost your metabolism. A lot of you, however, are intimidated to go to the gym and look out of place in front of the regulars.
I suggest trying my total body flat belly home exercises that don’t require any gym membership.
Motivation is the key that brings it all together on how to lose belly fat. Without motivation you will not have any consistency and the tips above become as worthless as the latest belly buster gizmo.
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