There’s nothing more annoying that leaning over to pick something up from the floor and seeing a big roll of belly fat hanging over your pants. Even when folks lean out everywhere else, areas like the belly and the hips still seem to want to hang on to those stubborn pockets of fat. A lot of fitness gurus and late night infomercial hosts would like to convince you that there is a big secret to losing belly fat that only they can share with you.
While there are some very effective fat loss programs and supplements out there, I caution readers not to run out and buy every program, supplement, and three DVD set they come across in hopes of finally getting that elusive flat stomach. Like so many things in life, people are tempted to look for shortcuts and tricks rather than committing to the hard work involved in shedding body fat. Supplements and workout DVDs can be helpful, but only if all of the basics are covered. Some basics of losing belly fat include:
- Exercise 5 times per week for 30-40 minutes
- Stick to a diet that achieves a 500-750 calorie deficit each day
- “Reduce carbohydrates” especially simple sugars
- “Reduce stress” through exercise or relaxation techniques like Yoga
How to Lose Belly Fat – Exercise
We all know that exercise is required to efficiently lose weight, but most underestimate how much is really needed. Taking a 30 minute walk three times per week won’t cut it. A combination of resistance exercise and cardiovascular training is ideal to ramp up the calories burned and start seeing results. Five 30 minute workouts is only 2 ½ total hours per week.
How to Lose Belly Fat – Diet
A 500-750 calorie deficit hardly requires starvation. This will amount to around 1,200-1,300 calories per day for the average woman and 2,000-2,500 for men. Dividing the calories between 4-5 meals works best for most. The important thing to remember is to plan your meals. Many decide to wing it and wind up reaching the limit before their final meal of the day. This is a recipe for failure.
How to Lose Belly Fat – Carbohydrate Reduction
Reducing carbohydrates speeds up the fat loss process considerably, and tends to reduce cravings as well. Getting rid of everything made from flour or sugar is ideal. For best results, limit carbohydrates to those in green vegetables and perhaps quinoa. This won’t be easy, but it will fast track your results and make the hunger more bearable.
How to Lose Belly Fat – Stress Management
Stress has a marked physical impact on the body, particularly on the hormones that control fat storage around the midsection. Having stress levels regularly ramped up is counterproductive to fat loss, and good health in general. Performing some basic yoga poses 3 times per week will work wonders in this regard.
You don’t have to take a class, as there are many DVDs available; if you’re on a budget look for demonstration videos on YouTube. After just a week or so of adding Yoga to your fitness regimen, you will notice less physical tension in your body and more restful sleep.
How to Lose Belly Fat – Conclusion
Make sure you have these basics covered in whatever weight loss plan you decide to follow. Losing weight and keeping it off requires permanent lifestyle changes, so make following these guidelines part of your regular routine for best results.
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