Table of Contents
- 1 2 Ways to Lose Your Belly Fat Fast and Get Flat Stomach
- 2 Best Way To Lose Stomach Fat
- 3 Formula for Losing Fat
- 4 You are a Dietician
- 5 Control Calorie Intake
- 6 Before Meals
- 7 At Mealtimes
- 8 Aim for Small Reductions
- 9 Easily Lose Fat Off Your Stomach
- 10 Easy Ways to Lose Stomach Fat
- 11 Flat Stomach Diet
- 12 Get Rid Of Stomach Fat And Live Longer
- 13 How to Effectively Lose Stomach Fat
- 14 How to Lose Stomach Fat
- 15 Lower Stomach Fat
- 16 Methods on How to Lose Fat on Stomach
2 Ways to Lose Your Belly Fat Fast and Get Flat Stomach
For decades, we told people to work their abs over and over in order to make their stomachs smaller. We now know that you cannot spot reduce your body. Some of us are wired up in a manner that causes any weight gain we have to settle in certain spots.
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However, if you really want to know how to reduce tummy fat, you can learn to drop it through your diet.
Foods that Reduce Tummy Fat
When your body has too much insulin, you will carry more weight around your midsection. Many women report that after hitting a certain age they will suddenly begin to get extra flab about their midsection after a lifetime of being more pear-shaped. “I’m losing my waist!” they cry.
Often this is due to having too much insulin in the bloodstream. How does that happen? When we eat foods with sugar in them—fruits, carbohydrates, sugary drinks, cookies, etc.—our bodies dump insulin into our bloodstreams. If it tastes sweet, then your body thinks it is sugar and releases insulin. Too much insulin in your body causes you to hold onto fat, which is largely stored around your midsection.
Another issue is that all that insulin in your bloodstream causes you to be hungry. Then you overeat, which isn’t helping your fat storage as well. For this reason, you want to stick to healthy, whole foods. The cleaner your diet is, the less insulin in your bloodstream, the less fat around your waist.
Many people who go on low to no carb diets often have a two-week phase at the onset of no carbs. They often report a sudden loss of weight around their stomach. The reason is simple. When you store insulin, your kidneys start to retain sodium and water—partly out of confusion and trying to correct this imbalance. When you abruptly remove those foods which drive up your insulin levels, the kidneys release all that. It is like having your kidneys wrung out like a sponge.
Opt for lean meats, vegetables, whole grains, and nuts. Healthy fats like avocados and olives will help. And what fruits you do eat should be low on the glycemic index so as to avoid an insulin dump.
If you cannot bring yourself to give up caffeine, switch to green tea instead of coffee. The tea contains enough caffeine to perk you up, plus phytonutrients that provide a host of other health benefits, including a faster metabolism!
When you know how to eat, you know how to reduce tummy fat. Tummy fat often comes from your diet. So the best way to solve it is through your diet.
Exercises that Reduce Tummy Fat
Diet is one side of the weight loss equation. The other way that will show you how to reduce tummy fat is exercise. This helps keep those insulin levels low. It doesn’t have to be fancy.
A brisk walk for thirty minutes, 3 times a week will do the trick. You don’t have to run for hours or crunch hundreds of times. For example, you might work your arms and shoulders on Monday, your abs and core on Wednesday, and your legs and lower body on Friday.
Start each day with breakfast so your insulin doesn’t get out of whack. Always eat your whole grains and fruits with protein. Eat the protein first so the stomach gets busy digesting that. This way when the glucose hits your system, there won’t be a big burst of insulin.
While it is not possible just targeting your abdominal fat, cardio and strength training will help you reduce your overall body fat percentage. You can also do exercises that isolate your abdominal muscles, giving you a shapely six-pack that will emerge as soon as the extra fat is gone.
Take time in between sessions to rest, and always stay hydrated! Your body won’t burn fat as efficiently if you don’t drink enough fluids. Aim for 64 ounces of pure water daily, or as much as 1 ounce per pound of body weight.
When you know how to eat and exercise properly, how to reduce tummy fat becomes a backburner issue that will take care of itself.
Best Way To Lose Stomach Fat
Want to know how to get six pack abs? First requisite is to lose stomach fat; only then will you be in a position to bring them out, and then work your way to developing them with the help of targeted exercises. This article discusses how you can easily take steps to make your inch reduction program a success.
Formula for Losing Fat
The formula for losing the stomach fat is burn more calories every day than the amount you consume. Sounds easy, does this not? Yet, surprisingly, many fail to control the calorie intake. You would have read much about diet controls and mind setting. There are some simple things that you could do to control your food intake without starving yourself. It involves your brain sending signals that your tummy is full well in advance to limit your food consumption at every meal.
You are a Dietician
One of the best ways to implement this is to think that you are a dietician and that you are advising someone else how to reduce his calorie intake. Once you understand and accept that this is a sensible thing to do then the rest becomes easier to follow.
Control Calorie Intake
The first question you ask as a dietician (remember you are advising someone as a dietician about eating habits) is when does one stop taking more helpings at the dining table? Without doubt the answer will be when I feel full.
Then, the next consider will be how to get that feeling of fullness early enough to reduce calorie intake.
One very effective way is to drink with a glass full of water 10-15 minutes before mealtimes. This will help a person feel full with lesser solid intake.
Fruits like apples, grapes and bananas are high in satiety index. Hence, a helping of such fruits before the meals will help control the intake of food.
Eat foods that are bulky. The tummy accommodates ingested food on the basis of bulk, not weight. Wow, we are getting nearer. So, increase consumption of fluffy foods like fruits (apples, water melon, etc) and vegetables. They contain a large percentage of water and have high fibre content which quickly fills up (occupies) the space in the stomach and intestine (of course there are many other advantages of fibres too).
While at the dinner table, chew your food properly. After you start your meal, it takes 10-15 minutes for the brain to register the activity. Thus, chewing properly will give enough time to the brain to react and send the signal of being full. if, however, you eat fast, you would have consumed much more than required by the time the brain gets signal of being full; this is overeating and detrimental for inches. Chewing properly, on the other hand, can result in reduction of calorie intake by as much as 125 calories.
In the stomach and intestine, protein stimulates early production of hormones that send signal of satiety to the brain as compared to carbohydrates and fats. Thus, increase the protein content in your meals.
To eat while watching TV results in over-consumption. Hence, eat leisurely at the dining table without any distraction.
Aim for Small Reductions
Also, trick your brain into thinking that you need to reduce only 1-2 lb. you will be able to change your eating habits easily for such a small reduction. Then, revisit your goal by another 1-2 lb after achieving the first limit.
Picture yourself as a slim person. The perception helps inculcate good eating habits (need to maintain the figure).
Acting like a dietician advisor, you will achieve better results for yourself. You will find that getting rid of that fat layer over the six pack abs is not so difficult. You will then have to start your exercise regime to develop those muscles into ripped structures which you can proudly show off.
Easily Lose Fat Off Your Stomach
Internet is available at every home and there is at least one obese person in every house. What is the connection between Internet and obesity? If you see it deeply, you will find a very strong connection between the two.
Thousands of websites over Internet guide people on how to lose stomach fat and get abs. But still, people never get started even when they option to do it all at the comfort of their homes. In order to lose stomach fat, you need to figure out what makes you over Fat.
This article is a summary of all best and fastest ways to lose stomach/belly fat within few days only. Don’t waste any time and get started now to get rid of the annoying fat around the stomach.
It’s quite easy to lose stomach/belly fat and you can get the desired body within a few days only. There is no need to do endless abs crunches and exercises to lose extra fat. The need of the hour is to know the right line of attack and go to the below section of the article to know the ways to get rid of extra belly fat.
1. Don’t go with any exercise
It’s very crucial to know which the best way to lose fat is. First of all, ask yourself about your goals and aims. Which area of the body contains fat? If fat is there on the stomach, then you should go with stomach exercises and if it’s on any other part, then adopt an exercise accordingly. The conclusion is that not every exercise helps to get rid of stomach fat but only the necessary exercise would give the desired result and help you to shake off fat from the destined area.
2. Deal with abs very carefully as well as normally
It’s quite important to vacuum your abs. This is something which can be done anywhere at any time. For vacuuming your abs, you need to breath normally. Suck in your stomach and remain in the same position for some time. Most of the ab belts, which promise to help one lose belly fat, work with the same formula. The point, which needs to be taken care of, is that you should take normal breaths only. Once you’re familiar with it, you can lose pounds of fat within few days only.
Some quite easy and the simplest steps can help you to lose fat very fast and effortlessly as well. Never be very cautious. Instead, take it easy. Start eating when you feel hungry and stop eating when your tummy says it’s enough. Adopt good eating habits such as sit down and have your food and avoid junk foods etc. And, you’re really requested to not to intake foods, which are not of your interest.
Easy Ways to Lose Stomach Fat
Are there really any easy ways to lose stomach fat? Well, that can somewhat of a trick question. But, for those who are not in that type of condition the ability to drop weight may be difficult. Then again, you could be in great shape and not have the time to commit to such a program.
So, the word easy can be somewhat difficult to define depending upon a person’s particular schedule, genetics, metabolism and activity level. But, if one were to define the word easy as being able to drop weight with an extremely limited schedule then there may be one option that is available and it comes in the form of the diet pill Alli.
In the past, most diet pills were appetite suppressants. They were, however, quite dangerous. From the 1950’s to the 1970’s, most diet pills were amphetamines and while they did suppress appetite they also came with a whole host of problems such as addiction.
Then, a number of very potent over the counter (OTC) appetite suppressants made an appearance on the consumer marketplace but where pulled off of drug store shelves after the risk of stroke was discovered. Health food stores also saw a number of fat combating products banned such as ephedera and even GHB.
Today, there are a number of appetite suppressants and “fat burners” on store shelves but the dangerous (and, ironically, effective) components have been removed making these very weak and ineffective products. Just when it seemed a dark cloud had fallen over the realm of weight loss supplements along came Alli to save the day.
Unlike the previously mentioned products, Alli is not a stimulant or appetite suppressant. Instead, it serves a completely different purpose.
Instead, Alli blocks the ingestion of fat (and fat calories) in the intestines. As such, those calories are not burned and food intake is not reduced. Rather, the calories are not ingested and are expelled from the body. In a way, you are eating without eating! Well, you do eat it but Alli blocks a certain percentage (maybe 20%) of fat calories.
So, this creates a calorie reduction and with fewer calories you will eventually drop weight and do so in an “easy” manner. At one time, Alli was only available as a prescription medicine under the name Xenical but it is now available as an OTC product under the name Alli.
Flat Stomach Diet
The flat stomach diet is not so much an eating plan but a list of foods that you should avoid because they cause abdominal bloating. The idea behind the diet is that by eliminating those foods and thus the bloating your tummy will be instantly slimmer. It takes you through a process of elimination so you can identify and remove the ingredient that causes you bloating.
However, to me this diet seems flawed. first of all it assumes that the only cause of a fat belly is excess wind and while that might be the case for a small percentage of the population it doesn’t take into account the many people who really do have fat on their bellies that they need to get rid of. Secondly, bloating can be reduced by drinking more water so food moves through the intestines faster and also by reducing the amount of sodium you consume.
To really get a flat stomach you need to lose fat all over. The body doesn’t spot pick certain areas to target, when losing weight you will lose it from all over your body. Therefore, you need to choose a diet that his healthy but also effective at reducing your overall weight.
You’ll also need to include or increase your cardio exercise. Cardio exercise such as walking, running, swimming or biking are the most effective exercises for reducing overall body fat. In fact, studies have shown that the most effective exercise for getting a flat stomach is jogging, not crunches or sit-ups as everybody thinks. This is because sit-ups don’t get rid of the fat that is already there they just tone up the muscles underneath.
Get Rid Of Stomach Fat And Live Longer
No one wants to carry extra belly fat around their midsection because it can make you feel self conscious and it can be uncomfortable. Excess belly fat can be frustrating because many times that is one of the initial things that people notice when they meet you. Although, men and women look for ways to shed inches around their waste and flatten belly fat, it can be difficult to find something that actually works and that is somewhat easy to try.
When you are trying to develop a program, whether it is an exercise or eating plan, you need to find something that you like enough to stick to. Finding ways to flatten belly fat is a sometimes a hit or miss venture, but as long as you find methods that you like, it won’t feel like a burden.
Although exercises are a great way to flatten belly fat, there are many other factors that can contribute to how your belly looks. For some people their eating habits are greatly affecting their abdominals, and no matter what kind of exercises they try, their abdominals never seem to change. It’s important that as you are developing a fitness regimen, you encourage your body to change by feeding it good foods.
For most people exercising is a great way to flatten the belly and get rid of some fat but there are many other things to be taken into consideration about the look of your belly too. For example, some folk carry out all kinds of exercises but their belly shape never changes because of their eating habits.
Instead of always reaching for processed foods and snacks, make it a habit to eat foods that are more natural. Try eating only natural foods for 1-2 weeks, and see how much flatter your belly gets. You don’t have to only eat natural foods for the rest of your life, but sometimes it can be good to give your body a healthy jumpstart so you can get on the right track. And it many cases, once you start eating natural foods to flatten belly fat, your body will begin to crave those types of foods.
In addition to eating the right kinds of food in order to flatten belly fat, eating the proper portion sizes will help you to see results as well. You have to essentially reprogram your mind and realize that just because food is there, you don’t have to eat it.
It is also important to pay attention to how you feel while you’re eating. Once you feel yourself getting full, get up from the table and stop eating. If you just sit at the table and look at the rest of your food, you will be more likely to overeat. Remember, that our bodies need food in order to survive, so you should nourish your body, but many of us allow food to take over our lives and control.
How to Effectively Lose Stomach Fat
There are a number of specialty machines that are designed to specifically work the abdomen. You will find plenty of exercises to burn stomach fat that require no equipment at all. You just need a place to lie down and plenty of will power to stick with the routine.
Some abdominal exercises work entire groups of muscles, such as those performed in Pilate’s routines and others that are specific to the abdomen. Still other exercises to lost stomach fat are designed for other areas of the body and yet the stomach area benefits as well.
As with any exercise routine, some of the most basic actions give the best results and are the building block for other exercises. The first one is the basic crunch. The crunch is preferred over the sit-up due to there being less exertion on the back.
Crunches are simple. Lie on the floor or a cushioned exercise mat if the floor is too hard, lift the upper torso a few inches up off the floor, only enough that the pull is felt on the abdominal muscles.
An important note to remember when doing crunches is to keep the body aligned; the head should not be lifted more than the shoulders or the back.
In addition to working the middle of the stomach and the sides of the stomach using crunches and side crunches, individuals should add exercises that focus on the entire abdominal area, including the upper and lower abs.
Doing abdominal exercises that target just the middle section of the stomach will undoubtedly yield results that are less than desirable.
There are many places to find fitness routines that lead to a flatter stomach. Try the library, the Internet, local book stores, videos and DVD’s and local gyms.
Since there is such a wide variety of exercises to that will help you flatten your abs and burn stomach fat, it might be hard to determine which ones are best. in this case it’s best to try a variety of exercises. If the exercises seem to be working, add these to your workout routine.
Remember that exercises to lose stomach fat are just like other exercises; they are not one size fits all. Some people will find that they some exercises don’t suit them well.
How to Lose Stomach Fat
If you are trying to figure out how to lose stomach fat, making it to a gym everyday could certainly do wonders for you. However, many men and women simply do not enough time in their workdays to get one. Besides, many folks do not care to pay any expensive monthly membership fees either.
Meanwhile, you are often too tired to perform a full body workout either before or after an 8 hour workday. Thankfully, a number of healthy exercises exist to help you burn calories when you’re sitting at your desk.
To begin, performing the Office Chair Squat exercise strengthens your overall body. Simply stand up straight and relax your shoulders. Keeping your feet extended further out than your knees, lift your toes up as if they were trying to touch the ceiling. This should work to always keep your feet centred. Keeping your back straight, lower your butt until it is only an inch from your chair. Hold this position for 15 seconds, if not longer. Then lift yourself back up to a standing position to effectively work out your buttocks.
Another nifty trick to lose fat at work is the Calf Stretch and Quadriceps Desk Exercise. It gets the blood flowing and the muscles moving in your legs that tend to stay inactive for several hours at a time. It also strengthens muscles and prevents cramps.
Performing the Calf Stretch and Quadriceps Desk Exercise even gets rid of nasty muscle spasms. Simply make sure that you have enough space to stretch out your legs. Then sit with your feet flat on the ground and your back straight.
Put both hands on top of your left leg, lift it up and stretch it out. Then flex your left leg muscle for 10 seconds before returning it to the floor. Repeat the exercise with your right foot, and perform a total of three reps on each side. Otherwise, extend both legs out at the same time for at least 60 seconds. Doing so will tighten your upper leg muscles and ease any cramping.
You can always start using little tools to help you workout at your desk. For example, many men and women rely on hand grippers. They weigh next to nothing, take up minimal room and are quite inexpensive to buy. Simply grasp a hand gripper and squeeze it closed while reading a document or surfing the web. You can always vary your speed and reps. Your forearm will get into shape as you burn calories.
Similarly, you can stretch out your arms while they are locked together with an elastic band to get a little muscle workout. Better yet, you can always purchase a large stability ball to sit on at your desk. Keep your back straight to burn calories as your body tries to remain properly balanced. You should try to bounce up and down while working to tone your body.
However, do not use the stability ball while typing. The lack of support can lead to carpal tunnel and tendinitis. Sure, you can always do the same exercise on your regular chair, but it is not nearly as effective for helping you lose stomach fat at the office.
Lower Stomach Fat
There are typical reasons behind fat storage. One is your genetic makeup that means it is the particular body part where your body stores excess fat. Sadly, you can’t do much about it. Some probably relate it to indigestion. If the food wasn’t properly digested, it can cause protrusion on your lower abdominal area. With this health reason, better seek medical help from your physician if you believe it is relevant to just a bad diet or lack of physical work out.
To reduce your lower stomach fat, it is necessary to apply diet modification and specific work out methods to reduce inches on your mid-section.
Step 1: Cardiovascular Exercises
Contrary to famous belief, the recommended way to reduce lower stomach fat isn’t by doing abdominal exercises but rather, through cardiovascular exercises. Since it is stored fat, you need an exercise that is particularly meant to burn fat. Walking, bicycling, jogging, stair climbing and aerobic exercises are just some of the most common fat burners.
Many people give up early at the beginning of the work out. It is best to do it little by little; don’t pressure yourself by exercising for an hour. Start for 30 minutes and when your body gets used to it; increase another 5 minutes and so on. do this at least 3 – 4 times a day and as much as possible every day to make fast results.
Step 2: Diet Modification
In spite of performing cardio work out daily, without changing your previous diet, it won’t end with better results. Fat loss is equivalent to 50% of exercise and 50% diet. The ideal fat loss diet is ideally low in calories. Irrespective on the amount of work out, if the daily calorie intake is beyond the amount of what you burn, you will still add body fat.
The most ideal way to evenly distribute your calorie intake is to divide it into five small meals every day instead of eating 2 – 4 huge meals to avoid overeating. Eating varieties of healthy natural food that is low in fat and sugar and with 30% protein, 55% carbohydrates and 15% fat is the ideal nutritional composition of your diet.
Step 3: Spot Reduction
Many people believe that the fastest way to get rid of lower stomach fat is through leg raises and sit ups. The truth is – these movements don’t solely target the abs and lower abdominal region but the hip flexor muscles. Since the hip flexor is attached to the lumbar area, it can cause lower back pain. Safe alternatives are crunches, hip lifts, reverse crunches and crunch machines.
Methods on How to Lose Fat on Stomach
Undoubtedly, exercise and a balanced diet is the most effective way on how to lose fat on stomach, but if you are still looking for something easy and full of enjoyment, I have some useful ways which will cover both the aspects – reducing stomach fat plus having fun.
• Cycling: I bet each kid had a ride on the bicycle when he/she was a kid. Enjoying a fun filled cycle ride along with your best buddies is probably the best way through which you can achieve your desired shape of your stomach. By the revolving movement of your legs and thighs during cycling, you put an ultimate impact on your stomach and the fat beneath it starts melting.
• Dancing: If you want to know how to shed belly fat quickly and effectively, you may want to try some dancing moves. If you know how to dance, it is great; even if you do not know how to dance, it’s not a point to worry. Lock yourself up in a room and dance as if no one knows about your whereabouts.
Dancing is not only the best way to lose stomach fat, but it is also the best way to express your emotions. It makes you feel happy and the happier you feel, the more calories you burn.
• Swimming: Swimming is the perfect way to give a perfect posture to your body. While swimming, nearly every part of your body is at work. This whole body workout session tends to burn up fats, thereby, making swimming the most effective way on how to lose fat on stomach.
• Play with children: Running, hopping, playing around with kids is also an excellent workout for your stomach fat on one hand and will make your kid delighted on the other hand as well.
• Gardening: I know you are thinking how gardening can reduce belly fat. The idea is simple. Grow your own plants and eat a fresh and pure diet rather than purchasing it from outside sources.
These fun ways on how to lose fat on stomach should be your next consideration whenever you think of working out your belly fat.