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.
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?
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.
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.
Why Stop At Lower Belly Fat Loss?
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.
Your Healthy Figure
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.
How To Lose Stomach Fat Fast
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 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.
The next best choice is a program like the “14 Day Rapid Fat Loss Plan”.
How To Lose Stomach Fat?
Do you know how to lose stomach fat and enjoy a trim, healthy look? It goes far beyond just appearance and has numerous health benefits as well. Belly fat goes along with several disease conditions including heart disorders, bloating, diabetes and stroke.
Let’s discuss some ideas about how to lose stomach fat quickly and effectively.
Get Enough Exercise
While weight bearing exercise is always touted as the best method of losing stubborn belly fat, it’s not enough.
You also must add in non-weight bearing exercises like running, jogging, rowing and bicycling to your routine. In combination with yoga and cardio exercises, these will help you lose stomach fat – and keep it off.
Keep Working On It
You can’t let up on your fitness efforts as soon as you get rid of some belly fat. The trouble with stomach fat is that it is hard to get off because it gets on only after prolonged indulging and hormonal imbalance.
If you stop eating right or cut down on your exercise, the pounds will slip back on before you know it. So keep working on your system for losing stomach fat. A nice side benefit of this is that you’ll be much healthier.
Starving Won’t Work
For many, the first impulse when it comes to how to lose stomach fat is to stop eating. While it is helpful to lower your calorie intake, belly fat isn’t very receptive to starvation.
You won’t burn off stomach fat when your body thinks that you’re starving. In fact, compensatory metabolic changes kick in which actually set your body to conserving fat and depositing it around your belly.
Remember Your Goals
You decided to find out how to lose stomach fat and then get on the job. You started with enthusiasm, and there were some initial results.
Then, after a while, things slowed down. You hit a plateua. Nothing seemed to be happening. It’s tempting to give up and go back to your old habits, because what’s the use, right?
Stop. Keep going.
Remember what your initial goals were. There’s still some time to reach them. And even if you don’t notice, changes are happening in your metabolism which will help get rid of those tummy tires.
Nothing Happens In Isolation
You want to know how to lose stomach fat. But the problem is that you can’t lose belly fat alone. Or any other fat deposit in isolation.
The entire adipose tissue in your body behaves in concert. To lose stomach fat, you must lose weight overall. If a product or program promises to help you get rid of belly fat in isolation, it’s a scam. Don’t get fooled.
There are some excellent guides to losing stomach fat and improving your health and fitness. Among the best is the “14 Day Rapid Fat Loss Plan” which includes sections on exercise and fat loss for people of all ages. Try it out and enjoy the benefits of a slim and fit body.