How to lose back fat the healthy way? Bet on the winning trifecta – Exercise, Diet & Lifestyle!
It’s mocked as the ugly “bra bulge“. Dreaded as fearful back fat. And commonly known as a troublesome adipose pad that overlies your back muscles.
It creates an unhealthy-looking fold just above your waistline, or spills over the top of your jeans.
How to lose back fat and do it in a healthy, safe and fast way that won’t leave you frustrated and hassled?
It’s simple – when you follow an approach based on
Exercise
Diet
Lifestyle modification
What causes back fat?
Back fat builds up gradually over months, even years. The deposit of fat pads around the bra strap or behind the waist is accelerated by
health problems such as diabetes (or insulin resistance),
high testosterone blood levels, and
an intolerance to carbs.
Compounding the problem are lifestyle choices.
Not getting enough aerobic exercise and picking to lead a sedentary lifestyle as a couch potato worsen and hasten back fat deposits.
A diet rich in sugar and sodium increases inflammation which in turn leads to the accumulation of extra fat everywhere in the body, including over your back.
Bad posture and a poor choice of clothes to wear might make it seem as if you have more back fat than in reality.
But by far the biggest culprit is one you have little if any control over – your genetic make-up.
Yes, your genes determine where in your body the extra calories that you eat will get deposited first (or in larger amounts) in the form of fat, leaving you with little choice over the final outcome.
So now you know what causes back fat, let’s look at the next issue.
Where does back fat build up?
You may store fat in three parts of your back:
Upper back fat is where excess fat builds up and bulges around a bra strap, creating an appearance that some feel visually unappealing.
Mid-back fat gets stored in the middle of your back, behind the waist area, forming rolls that are fondly referred to as ‘love handles’ – that most owners don’t quite love!
Lower back fatis what gathers even lower down to roll in folds over the waistband of your jeans or trousers.
What’s responsible for this distribution?
Essentially, your genetic structure determines where excess fat goes – so it is random and unpredictable for any individual person.
What is clear is that to lose back fat, you’ve got to lose overall fat… because there is no way to target your efforts at fat loss to a specific part of your body.
Ok, so knowing what causes back fat and where it builds up, we can discuss the more practical questions such as how to get rid of lower back fat.
How To Lose Lower Back Fat
It isn’t impossible, or even difficult, once you know how to lose back fat – and develop the discipline to follow a simple plan.
You’ll need a combination of
healthy eating
calorie restriction
exercises to lose back fat
With this plan to burn off extra fat and make your back strong, you’ll get rid of lower back fat in three weeks or less. So let’s talk about how to enjoy a visibly toned back next.
Eat Healthy To Lose Back Fat
No, there are no magic fat-burning foods to get rid of back fat.
But there are foods that boost metabolic rate, consume more of the calories you eat, and are used up as preferred energy sources instead of being stored as fat.
The best diet to lose back fat is one that’s balanced with vegetables, fruits and whole grain foods of low glycemic index. This means you’ll eat fresh produce that isn’t instantly converted into glucose, but gradually converted into nutrients that your body burns to meet energy needs.
Whole grains are ideal, and include:
brown rice
sorghum
red rice
barley
millet
black rice
quinoa
Food that is low in salt and high in fiber content helps lose back fat.
High protein content helps build muscle and beans, tofu, mushrooms and lentils are good choices.
Some great food choices
Avocados are filling and you won’t feel hungry for a while after eating.
Hard boiled eggs are digested gradually, leaving you with less hunger cravings.
Leafy green vegetables are dense with fiber and rich in micronutrients like vitamins.
Tuna, salmon and other oily fish have omega 3 fatty acids that regulate insulin activity.
Milk and low-fat dairy has whey protein that boosts satiety and stabilizes blood sugar.
Lean chicken breast is protein-rich with little fat and builds muscle mass.
Broccoli, cauliflower, sweet potato and chickpeas with high fiber level help gut health.
Almonds and other nuts or seeds combine healthy fats with plant protein.
Whenever somebody asks how to lose back fat, it’s as if they’re looking for a diet that will auto-magically make them thin overnight.
Well, there’s no single food that can achieve weight loss by itself.
Often, fat loss happens as the result of a combination of things – diet, exercise, sleep, lifestyle changes and better stress management.
But there are certainly some things that interfere with your efforts to lose back fat.
So make sure you avoid them.
Beware the amount of sugar you consume, either as extra added sugar to food and drinks, or as rice, pasta, bread and other carbs.
Stay away from junk food. Say no to burgers and fries, pizzas and packaged or processed foods.
Most frozen food and packaged juices are loaded with preservatives and additives that will ruin your metabolism and prevent fat loss.
Create a Caloric Deficit To Lose Lower Back Fat
To get rid of a pound of weight as fat, you must burn off 3,500 calories. This means you must be able to establish a calorie deficit.
A caloric deficit occurs when you burn more calories as energy than you consume as food.
When you reduce by 300 to 500 your calorie intake in a day, while keeping your activity level steady, you’ll create a caloric deficit of 3,500 calories in 7 to 10 days – and drop a pound in weight.
How to reduce calorie intake?
Cut down on foods with high calorie values but poor in nutrition. An obvious choice is to avoid sugary drinks, sodas and bottled or packaged juices. All foods with artificial sweeteners or other preservatives fall into this category as well.
If you want to lose back fat, you’ll have to say goodbye to these hidden sources of empty calories.
You can speed up the process through exercise. If you go to the gym and burn off 300 to 500 calories in a fierce workout, you’ll double the caloric deficit – and shed excess fat twice as quickly!
Exercises To Lose Back Fat
When you tweak your workout routines to include targeted exercises for muscles in your lower back, like the extensors and obliques, you’ll get rid of lower back fat more effectively.
Focus the exercise on your upper and lower back muscles, and consciously strengthen postural and back muscles. Don’t neglect the hamstrings, glutes and back muscles.
Understand that you’ll have to combine this workout with aerobic/cardio training to burn off more fat and lose back fat in a lasting, permanent way. Aerobics help ramp up metabolism, mobilize stored fat for energy, and serve to elevate your mood as well.
You can choose between
riding a bicycle for 45 minutes, or
walking/running for 20 to 30 minutes, or
doing jumping jacks as part of your workout
By adding HIIT (high intensity interval training) to your weight lifting routine not only helps lose overall weight but will get rid of lower back fat faster.
Which are the best exercises to lose back fat?
There are workout routines tailored specifically for muscles in your upper, middle and lower back.
Here is a short list, with detailed explanations of some of the exercises.
Exercises To Lose Lower Back Fat
Reverse hip raise (with exercise ball): helps tone your back muscles
Side jackknife: strengthens your obliques, and melts away “love handles”
Superman: works out your glutes and lower back muscles, helping lose back fat
Side crunches: exercises your lateral obliques, removes belly and back fat
Bent over dumbbell/barbell rows: abdominal muscle workout that also loses back fat
Kettlebell swing: improves posture and makes lower back muscles stronger
Exercises To Lose Upper Back Fat
Lateral raises with dumbbells: for your deltoids and obliques
Rowing: using gym equipment to exercise upper arm and back muscles
Speed bag: build up strength in upper back muscles, burns off upper back fat
Plank on dumbbells: boosts core strength, removes upper back fat
Push ups: general back muscle exercise, aids overall weight loss and muscle gain
Reverse Fly: tailored for upper back muscle strength
Exercises To Lose Mid Back Fat
Lat Pulldowns: at the gym, using elastic bands to make lats stronger
Resistance Band Pull-Down: similar to above, but also for obliques
Back Extension: to strengthen small back muscles and erector spinae
How To Lose Back Fat – Instantly!
While eating right, creating a calorie deficit and exercising to lose back fat are all effective, long-lasting tactics, sometimes all it takes to get rid of back fat is a simple change or two.
One way is to wear a better fitted bra!
Yes, it could be as simple as that. A bra that’s too tight or fits badly could make fat bulge above and below the strap, making back fat seem worse than it is.
Try different kinds of bra to see if one fits nicely. Some brassieres are specifically designed to mask or conceal uncomfortable bulges. They are also more comfortable to wear for long periods.
Even the way you dress could make back fat vanish. Pick dresses and tops with a V-neck. Some brands of sportswear are stitched in a way to make you appear slim.
Bulges that are caused by excess back fat may look worse when you wear tighter clothes or tops that reveal more skin or dresses of sheer material you can almost see through.
Medical Procedures To Lose Back Fat
Rarely, in resistant or severe cases, medical procedures become necessary to get rid of lower back fat.
Procedures like liposuction and laser lipolysis, or name-branded programs like CoolSculpt and UltraShaper can eliminate back fat quickly and completely.
All medical procedures however come with some side effects that you should carefully consider before opting for one. They are also universally expensive.
If you choose to have a medical procedure to lose back fat, be sure to consult a reputed, board-certified and/or qualified dermatologist or plastic surgeon before you decide what will work best.
Lifestyle Changes Make Back Fat Loss Permanent
Whatever approaches you take to melt away back fat, you’ll want to make sure the gains are sustained for a long time.
This means consistency is key.
With a support system to keep you on track, and patience with the way you look and feel, it’s possible to retain the fat loss achievements you’ve made for months, or even years.
Here’s what goes into making these lifestyle changes.
Start walking more regularly.
If you smoke cigarettes or other forms of tobacco, quit it.
Practice better posture. It makes back fat disappear.
Get enough sleep. Rest helps fat loss.
Prepare meals ahead of time. This saves time and prevents frustration.
Lower stress levels through meditation and yoga.
All these measures go a long way collectively in keeping back fat off.
How To Lose Back Fat – Frequently Asked Questions
1. How do you lose back fat fast?
Here are 5 exercises to reduce bra bulge and lose back fat fast.
a. pull ups – do 10 reps
b. bent-over dumbbell rows – 10 times
c. inverted row – 10 reps
d. Pilates overhead presses – 10 times
e. arm slides – 10 reps
Do these consistently every day for 3 weeks and you’re guaranteed to lose back fat fast.
2. How do you get rid of back fat and love handles?
Be it love handles or folds of back fat or bra bulge, getting rid of back fat requires determination and patience. Even when you eat smart and exercise regularly, you may find stubborn back fat is tough to melt away.
Maybe you’re genetically predisposed to have fat stick on to your back. You have thin legs or slim thighs, but there are unsightly globs of fat over your back. That’s annoying, but there’s little you can do about it – except losing fat everywhere.
So getting rid of love handles and back fat means staying in shape, continuing your workouts and sticking with a healthy eating plan until the muffin top or back fat rolls disappear.
3. How do I lose belly and back fat?
Try following a workout that helps lose belly and back fat.
When you’re eating healthy food and exercising regularly, but not noticing the kind of back fat loss you’d hoped for, change your routine.
Add exercises that focus on back muscles and burn off back fat. Do it in the morning, afternoon while taking a lunch break, or any other time you can fit it in.
a. Plank row: Do 15 reps starting from a plank position, pulling your arm up to the side of your abdomen.
b. Side plank scoop: Do 15 reps on each side, starting from a side plank position and scooping your arm under the body.
c. Breast stroke: With feet on the floor, lift your back up and do a breaststroke using your arms. Try 15 reps.
d. Swimming in air: Lie down on the floor, raise all limbs and paddle through the air for 15 reps.
4. What causes back fat under bra?
A few different things contribute to back fat under the bra, often called bra bulge. Some are easily fixed. Others take some time and effort to correct.
Poorly fitting bras can be uncomfortable and also cause bra bulge.
Fat build up near the upper back bulges out when you wrap a bra over it.
Loose, sagging skin over the back and chest might bunch up to look like back fat.
In addition, some people are genetically prone to accumulate fat primarily over the back whenever they gain some weight.
5. How do you lose stubborn back fat?
Once your healthy new lifestyle is in place, how do you target all that you do to better lose back fat?
Well, that isn’t quite possible, strictly speaking. You cannot get rid of fat from certain places without losing fat from other parts of your body at the same time. Essentially, all you’re doing is burning off fat – everywhere.
6. What exercises burn lower back fat?
Attempting to ‘spot reduce’ fat in selected areas is doomed to fail. It might work to build muscle, but when it comes to ways to burn lower back fat, it can only happen as part of a more general process.
So instead of doing just crunches that ignore back and core strength, include push ups, chest presses, leg presses, lat pulldowns and reverse flies, along with a fair amount of cardio exercise to burn lower back fat effectively.
7. How can men lose lower back fat at home?
It’s simple to lose lower back fat at home.
The quickest change to adopt is in your diet. Maybe you’ll go on a keto diet, or simply add healthier foods to what you regularly eat.
Just make sure you cut down on sugar and carbs, adding more whole grain, lean protein, fruit and vegetables to your meals.
The next step is to include cardiovascular (aerobic) exercises that burn calories and get rid of lower back fat. Two hours every week is optimal. You can run, walk, jog, dance, bicycle or do jumping jacks.
Finally, even if you’re trying to lose lower back fat at home, include strengthening exercises in your routine. Ensure that you focus on leg, arm and core muscles.
8. What causes love handles and back fat?
Love handles are bulges around the hip caused by fat deposits. Wearing ill-fitting or tight clothes makes them seem more pronounced. But unless you’re carrying around extra pounds, they don’t show up.
Age and stress make it more likely that you’ll build up fat around the hips and waist.
A sedentary lifestyle and unhealthy eating choices make the problem worse.
Lack of sleep and hormonal disturbances are also causes of love handles and back fat.
Losing love handles and back fat takes a combination of exercise, diet and lifestyle changes.
So that’s how to lose back fat, shed extra pounds and achieve a toned, healthy body. A stronger back means better posture, less backaches, a sense of well-being and a more attractive physique.
Discover how to lose stomach fat fast… A simple, safe, sustainable system that shows you how to lose lower belly fat.
Enjoy better health, a nicer figure & more energy all day long!
How to lose lower belly fat easily?
Everyone wants a flatter stomach, and the question most of us ask is, “What can I do about this stubborn, pesky roll 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 lower 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 lower belly fat.
To begin with, all the steps involved in this process can be broadly classified into three groups:
kick-start metabolism
exercise for fat-loss
diet to lose belly fat
Kick-Start Your Metabolism
The first step on your journey on how to lose lower 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.
Exercise To Lose Lower Belly Fat
All effective tips on how to lose lower belly fat, must in one way or another mention exercise.
And in this case, we insist on one thing above all else…
Do 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 short 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.
Diet To Lose Lower Belly Fat
The last yet very important step on how to lose lower belly fat is to get familiar with the right types of food to include in your diet… as well as the what foods you should avoid at all cost!
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 your intake to about 2000 calories a day.
Finally, you should try to substitute your diet with foods that are actually rich in soluble fiber. 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.
Some conventional food products like margarine, cookies and crackers are popularly known for containing high amounts of trans-fats and hydrogenated oils. These add abdominal fat and should be strictly restricted from your diet if you want to lose lower belly fat.
You want to trim your tummy and know how to lose lower belly fat.
But first, let’s take a real close look at why you should be worried about lower belly fat at all.
For many men and women, the quest for how to lose lower belly fat is driven by cosmetic reasons.
A tire around your tummy looks unsightly, even ugly. Flat, six-pack abs are sexy and attractive. Wanting to swap one for the other is only natural.
But that isn’t the big problem.
You ought to worry about more than how to get rid of lower belly fat because of its deadly effect on your health. Most of the dangerous stuff goes on beneath the surface, unseen.
What Is The Real Danger of Lower 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 the tummy, forming a layer over the various organs inside your abdomen.
This belly fat serves many functions. 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. It leads 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 lower belly fat is to become more active.
How To Lose Lower Belly Fat – And Do It Fast?
You must understand the metabolic changes that control how to lose lower belly fat before you can do it effectively.
Whenever there is a spike in your blood cortisol levels, it will add more 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 as well as an increased deposition of visceral fat.
So how to lose lower belly fat?
The most effective system involves 4 main steps:
Exercise
Diet
Sleep
Stress Management
1. Exercise
Increase physical activity. It is the best way to lose stomach 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 lower 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:
Raking leaves
Walking
Gardening
Playing with kids (games like soccer or basketball)
Dancing
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.
How To Lose Stomach Fat With Better Diet
When people ask about losing belly fat, they hope to learn of a magical diet to miraculously melt away fat deposits around their waists.
Well, sorry to disappoint you.
There’s no magic diet for losing lower 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 losing stomach 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 foods with a low glycemic index 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 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.
Ensure your intake of trace elements
Calcium requirements can be met through dairy products like 6 ounces of low-fat Greek yoghurt daily.
Here is a short list of abs diet superfoods:
Oatmeal
Almonds and nuts
Protein powder
Olive oil
Berries
Eggs
Beans and legumes
Lean meat and fish
Whole grain
Peanut butter
Green vegetables
Dairy
Avocado
Green tea
Parmigiano cheese
Cannellini beans
How To Burn Belly Fat – In Your Sleep
Do you want to learn how to lose stomach 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 sounds strange to answer the question, “How to burn belly fat?” by saying “Sleep well” – but it’s actually very good 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 lose stomach fat.
So 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 lose stomach fat easily and more effectively.
Fewer than 5 hours of sleep, or more than 8 hours, will be counter-productive and paradoxically 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. Mobile phones, TV and computers can interfere with restful sleep.
How To Lose Stomach Fat With Better Stress Management
Everyone faces stress. That itself isn’t the problem.
Handling stress levels well is more important when it comes to learning how to lose stomach 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 lower belly fat are:
Relax with friends and family.
Meditate regularly.
Breathe slowly.
Become aware of your breathing and consciously slow it down, hold for few seconds and exhale slowly.
Seek counselling for anger management and other emotional stress.
Blow off steam through exercise.
Take Vitamin C supplements that can help balance cortisol spikes. Kale, kiwi fruit and orange are good sources of dietary vitamin C that will help you lose stomach fat.
How To Lose Stomach Fat – Forever
Keep track of your efforts to lose stomach fat fast.
It’s very important to stay motivated and stick with your program for long enough to see results.
Take important measurements like your weight, waist circumference and waist-to-hip ratio at regular intervals.
This will show if what you’re doing is working or not.
How to 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 lower 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
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.
Join a belly fat loss program
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.
And also check out this interesting video presentation about how to lose lower belly fat…
How To Lose Stomach Fat – And No, It’s Not A Walk In The Park
So you’d like to lose those rolls of fat around your middle. Get rid of those pesky love handles forever.
You’re willing to put in effort, take some pain and discomfort, to get back your trim waistline.
But the truth is – losing lower belly fat isn’t quite so easy.
It’s important, for more than just appearance’s sake.
Belly fat is a marker of a more serious problem – deeper visceral fat around your internal belly organs, which releases chemicals that can cause diseases like heart problems, cancer and diabetes.
And a strict diet alone doesn’t always work to get rid of belly fat.
Here are some reasons why you may find it hard to lose belly fat.
1. Age is a factor
As your body ages, your rate of metabolism drops.
Since your tissues consume less energy to perform activities, fat in the food you eat tends to accumulate in stores around your waist, thighs and butt.
In women, menopause worsens this situation because of hormonal variations that throw wrench into the internal workings of your cells.
This leads to more belly fat accumulation thanks to a relative increase in testosterone compared to estrogen and progesterone.
2. Working out – in the wrong way
Some exercises help build stamina and improve overall health.
Cardio exercise is excellent for these purposes. But it isn’t very effective at ridding your body of belly fat.
A combination of weights/resistance training and aerobic exercise as well as specific routines for tightening abdominal muscles is the ideal combination for losing belly fat.
(For more detailed workouts designed to lose inner thigh fat and lower belly fat, check out the “14 Day Fat Loss Plan“.
3. Eating processed foods
Refined foods are rich in sugar or corn syrup, which leads to a general inflammation response. This in turn enhances storage of body fat around the hips and thighs.
Antioxidant-rich foods like fruits, vegetables and whole grain are protective against this inflammation and can help with losing belly fat.
4. Consuming wrong fats
Fats rich in monounsaturated fatty acids are healthy and will not cause belly fat deposition.
But saturated and trans fats are bad for your body. This is the kind found in meat and dairy products and lead to weight gain.
5. Not working out enough
To melt belly fat, your workouts must be fast paced and hectic, even if brief.
Low intensity exercise is not quite as effective. Effective workouts for losing belly fat involve hard and fast activity for short bursts of time.
Repeating these routines many times in a day can speed up the fat loss process.
6. Insomnia
Sleep and rest are good for lowering blood levels of cortisol, the stress hormone that is responsible for surplus dietary fat to be deposited around the belly.
By altering fat metabolism, a lack of adequate sleep can make you fat and unfit. Getting at least 7 hours of sleep at night can help you lose belly fat.
7. Being stressed
Financial, work-related or domestic stress can wreak havoc on your body.
When you function under high-stress conditions, you tend to eat more, prefer unhealthy ‘comfort’ foods, and alter your internal hormone levels in a manner that increases fat deposits around your middle.
Cortisol plays an important role in this.
8. Lack of motivation
Losing belly fat is hard work. And you must be committed to doing what it takes for as long as it takes.
For many, losing weight is just an idle dream.
They are not serious about working out or changing their dietary habits permanently. As a result, they may drop a few pounds but quickly add them back on.
Being motivated and inspired to stick with any regimen for fat loss vastly increases your chance of succeeding at it.
9. You have the wrong genes
Some people are genetically predisposed to putting on weight around their middle than on their hips and thighs. If you are one of them, getting rid of belly fat can be harder work, though not impossible.
Knowing the reasons behind why it’s so hard to lose belly fat is helpful in avoiding those which can be modified and accepting the factors that are out of your control.
Regardless of anything else, a healthy diet and regular exercise workout routine can help shed extra pounds and help with losing belly fat in almost everyone who sticks with it.
While losing lower belly fat is easy when you follow these tips, there are other things that make up a healthy figure.
It’s 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.
Handy Tips On How To Lose Lower Belly Fat
How to lose lower belly 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 stands between you and a flat stomach, and it 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 belly shape characterized by 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.
4. Don’t Try To Focus On Your Belly Alone
People who are new to 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 or exercise.
What they do not know is that when you lose fat, your body decides where 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 lifestyle adjustments including nutrition and exercise to achieve overall fat loss.
Experts Call This The Best Way To Lose Lower Belly Fat
What is the best way to lose belly fat?
Ask ten people and they’ll give you different answers.
But when you interview experts on fat loss, something interesting emerges. They all agree that there’s probably one “best way to lose belly fat” – and that’s a set of exercises.
But what really is the best way to burn belly fat?
Everyone loves the idea of having flat abs. Some people, desperate to shave off a few pounds of belly fat, are willing to do anything to achieve the body they have always desired.
They will willingly starve themselves, buy expensive supplements, and perform any exercises to lose belly fat, or try the latest fad diet that promises flat abs in just a matter of weeks.
Luckily, there is hope for them as belly fat is metabolically active and easy to lose – if you know the best way to lose belly fat.
While working out to get rid of belly fat can be helpful, proper nutrition also is an essential requirement. This means you’ve got to follow a low calorie diet. Otherwise belly fat might take quite some time to lose.
Let’s talk about the best way to lose lower belly fat – simple exercises you can do every day to burn off stubborn belly fat.
Before you do any of these, please talk with your medical advisor or coach to make sure you are fit and healthy to do them. Risking injury or serious complications is not worth losing those extra pounds.
Bicycle
The bicycle exercise has been widely regarded as one of the best ways to lose belly fat and is known to be very effective in shedding a few pounds fast. It works well because it targets the rectus and the oblique muscles of the abdominal wall.
To perform this fastest way to burn belly fat exercise properly, get into a supine position with fingers interlocking at the back of your head.
Now bring your knees to your chest, while at the same time lifting your shoulders off the ground.
With your head slightly raised off the ground and your hands supporting your head, slowly bring your left elbow to touch your right knee while keeping your left leg straight and slightly off the ground.
Switch sides and keep pedalling until you have completed 3 sets of 12 repetitions each. It’s the best way to lose belly fat.
Side Plank
The next exercise in our small collection that make up the best way to lose stomach fat is the side plank. Lie straight on your right side with your elbow beneath the shoulders, keeping the legs stacked.
Place your left hand on the right your left hip. Now lift your hips off the ground until where you are only supported on your forearms and feet. In this position, your body should be diagonal to the floor.
Hold for about 30 seconds before you lower yourself to the starting position. Repeat 10 times, then switch sides and do the same.
Of all the exercises considered the best way to lose belly fat, the ball crunch is one of the most effective. You need an exercise ball for this.
Lie on the ball with your lower back fully supported. Put your hand behind your head. Contract your abs, pulling the bottom of your ribcage towards your hips to lift your torso off the ball.
As you curl up, keep the ball stable, and then lower your back down to stretch your abs. Do 3 sets of 12 repetitions.
Vertical Leg Crunch
The vertical leg crunch is also among exercises making up the best way to lose belly fat. It’s among the most popular exercises to burn stomach fat.
It is similar to the leg crunch except the legs are straight up, with the knees crossed and hands placed beneath the head for support.
While at this position, contract your abs to lift your shoulders off the ground, keeping the legs in a fixed position to crunch.
Do 3 sets with 12 repetitions.
These exercises to lose lower belly fat can be very effective if done correctly and consistently.
While working on the best way to lose stomach fat, if you followed the instructions strictly, you should feel some pain in your abs within the first few days. Typically the pain will go away after a few more days.
The best way to lose belly fat comes from workouts done on a schedule and under the recommendation and guidance of an expert.
Are you ready to give a powerful and proven fat loss system a try… and experience the fastest way to burn belly fat?
Apart from bones and muscle, our body has a significant percentage of fat.
Even those who are lean with flat abs have fat. It is part of your body’s composition and performs important functions.
But when the percentage of fat exceeds safe limits, it can lead to health problems. The excess fat sits around your belly and waist.
Let’s talk about how to lose lower belly fat for women through diet and exercise.
Belly Fat Is Your Enemy!
Fat produces nasty substances that affect your health.
Fat is deposited around the different organs of your body.
This deeper fat deposit called visceral fat is a problem even for otherwise thin people.
It causes health complications like diabetes, high blood pressure, heart disease and certain types of cancer.
To know how much visceral fat you have, take a tape and measure your girth around the belly button. A woman should measure less than 35 inches around the waist and for a man the acceptable limit is 40 inches.
Higher abdominal fat is an indication of more visceral fat.
Those who are strict with their diet but don’t bother with exercise might still have visceral fat, and this increases their risk of several lifestyle related diseases and also cancer.
How To Lose Lower Belly Fat For Women
How to reduce belly fat for women? You can do this by watching your diet, activity, sleep and stress levels.
Sleep
Get at least 7 hours of sleep every night. Less sleep disturbs your biorhythms and this in turn makes you tired and hungry.
You tend to eat more food. You also crave sugary and fried stuff. Lack of sleep triggers chemicals that make your body desire sugar and fatty food.
Adequate sleep, on the other hand, is the best way to lose belly fat for women.
According to a study on how to lose belly fat for women, those who sleep for 7-8 hours a night gained less visceral fat than those who slept for just 5-6 hours a night.
So plan to get your 7 hours of sleep every night.
Exercise
Exercise is the best way to lose lower belly fat for women.
Instead of doing intensive exercise at a fixed time daily, try to spread out your activity all through the day. Be active by doing different things like climbing stairs, managing household tasks and walking to places.
Many folks work out in the morning or evening, and the rest of their day is spent sitting at their desks or lying on the couch. Plan an active lifestyle with a mix of various exercises to keep the fat burning all through the day.
Remember, when it comes to how to reduce belly fat, exercise is very important.
Even walking counts as an exercise as long as you walk fast enough to sweat, you breathe harder and your heart rate goes up. Jogging increases the intensity of exercise and you need to do it for only half the time of your daily walk.
Other things to do include some yard work, such as raking leaves, digging up the soil and getting an old style lawn mower to cut grass in the front yard.
There are many physical activities that you can do around the house that will get your heart pumping and burn off visceral fat.
Another of the best ways to lose belly fat is to control what you eat.
Choose proteins, whole grains, fruits and vegetables to meet your dietary needs. A balanced and well-rounded meal stops hunger pangs and any intense cravings for high-sugar snacks and other unhealthy stuff in between meals.
Eating more of these fat burning foods is how to lose lower belly fat in women and men alike.
Include good fats like those found in avocado, olive oil and walnuts. Salmon and tuna are also great sources of good fat.
Sugar is your worst enemy when it comes to the fight against belly fat. Try to go off sugar for a week. Afterwards, you will notice that you crave sweets less.
The problem with eating sugar laden goodies is that it sets off triggers in your brain, which in turn craves more sweet stuff. When you avoid it completely, you’ll reset the threshold.
Include high-fiber food stuffs in your diet to help cut down on snacking.
Stress
Stress is a silent killer. Several diseases get triggered by high-stress levels in people.
Also, if you are suffering from health problems like heart disease, cancer, diabetes and other problems stress can worsen and even kill you.
So get your stress under control. It’s the best way to lose lower belly fat.
Practice calm by adopting meditation and slowing down your pace.
Exercise also helps in tackling stress. Take up some form of activity that you love and you will find that stress goes down over time.
Now that you’re aware of how to reduce lower belly fat, it’s up to you to implement this knowledge and devise your own working system that will burn the fat off your belly – and then keep it away!
While you can follow these tips, there are several other things that make up a healthy figure other 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 right, develop more muscle and lose weight in a manner that is sustained over the long term.
Among the best programs of this type is Shaun Hadsall’s “14 Day Rapid Fat Loss Plan” (click here to learn more about it) that teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways on how to reduce belly fat for women – so you’ll lose weight in a week.
Who Else Wants To Know How To Lose Body Fat – Without Dangerous Pills Or Difficult Weight Loss Workouts?
How to lose body fat?
Fat loss and fitness are today’s global grand obsession.
Desperate and anxious, dieters everywhere are in search of the Holy Grail of safe, effective weight loss.
There seems to be an existential dilemma of appearance-conscious men and women everywhere. How to get thin – fast?
Let’s begin with the good news.
It’s not hard to lose body fat.
All that you need is a plan that will ensure that your calorie intake is lesser than the amount of energy your body burns off and you’ll quickly discover how to lose body fat easily.
There’s a simple 3-part plan you’ll learn about next that is practically guaranteed to help you burn fat and get thin.
Ready to begin? Let’s go…
1. How To Lose Body Fat : Plan 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.
Avoid Dehydration
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 that there’s a high 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.
2. How To Lose Body Fat : Exercise
Whenever someone asks about how to lose body fat, they are told to exercise.
But what kind of exercise is best for weight loss?
Weights Training Works
Resistance training with weights helps gain muscle and maintain tone.
It sets the rate 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 very heavy loads before your body gets used to lifting them, you’ll risk injury, bruising and pain.
Rest adequately in between workout sessions. Muscles need time to rest and recover from stress.
Cardio Exercise Also Matters
Cardio aerobic 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.
Like with weights training, be sure to start slow and work your way up. If you try to run for 5 kilometers right from the first day, chances are that you’ll hurt yourself or lose motivation – and give up!
Exercise as a part of your system of how to lose body fat is very important – and you cannot achieve your weight loss goals without it.
So make sure you don’t rush into it, but ease into your workouts gently and gradually build up to maximum potential.
3. Losing Body Fat : Get Motivated To Persist
How to lose body fat when you are tempted to give up after you don’t see quick results?
The secret lies in ongoing motivation.
Have A Check Up
First, get a physician’s evaluation to make sure you won’t aggravate any medical condition with your proposed diet and exercise regimen.
If you’re constantly worrying about health consequences of your diet or exercise program, you won’t give it your best shot.
Define Your Targets
Then set yourself goals and targets for weight loss and exercise.
Always remind yourself why you’re doing this. It’s because you want to know how to lose body fat.
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 exercising.
Mentally motivate yourself with a positive body image of how you’ll look and feel after losing fat. That’s a great way to stick with the program for as long as it takes.
Be Accountable
If you can find an accountability partner who will either join you in the fat loss program, or simply monitor your performance and keep you on track, it will boost your chances of success.
In the beginning, there will definitely be occasions where you are tempted to give up. That’s not surprising. In a sense, how to lose body fat can be distilled down to pure, simple pig-headed determination – and a stubborn refusal to give up!
This is where being accountable to somebody can come in handy.
4. How To Lose Fat : Work With a Pro
The last element in how to lose body fat is to find professional assistance.
If you have access to a personal trainer or coach who can take charge of your weight loss program, monitor your performance and offer hands-on guidance, that’s great.
But not all of us are as fortunate.
The good news is that there’s something almost as good as having a personal coach… and that’s following a tested and proven rapid fat loss program designed and created by a pro.
A great guide to help you stay motivated for long enough to lose body weight is the “14 Day Rapid Fat Loss Plan“. Created by a successful and experienced personal trainer, Shaun Hadsall’s program is a popular favorite among dieters and fitness enthusiasts.
You can learn more about the ‘14 Day Rapid Fat Loss Plan‘ and find out how to lose body fat from this review.
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.
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.
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.
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.
