How To Loose Belly Fat

How To Loose Belly Fat

Because maintaining fat storage cells is in our genes, it takes great effort to achieve the simple goal of how to loose belly fat. Every now and then, some enterprising people would announce that they have the magic formula for eradicating fat from our bodies. Sadly, most of these claims are not true.

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Short of undergoing the expensive and dangerous medical procedure of liposuction, there is still no surefire method of losing weight other than the old-fashioned and time-tested ways: diet and exercise.

With diet and exercise, the good news is not just about losing belly fat, but also about losing overall body fat. As of this writing, no one has yet perfected the formula of having area-specific weight losses (except perhaps those short-term “weight loss” programs marketed by weight-loss body salons and spas).

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Diet
 
One very important consideration in losing weight is to ensure that a person has a diet that will result in negative calorie intake. In ordinary language, for a person to lose fat, one has to take in a lower amount of calories than the total daily calorie consumption.

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What it simply means is the daily calorie intake minus the energy spent in calories would total the calorie loss. There are approximately 3,500 calories in one pound of fat. The goal then is to lose no more than two-thirds of fat every week (the safest) until the desired weight is reached.

Ideally, a person should aim for a daily deficit of about 1000 calories. One should note that this does not include the calories spent through exercise.

Small Meals

This routine is tricky and requires practice to get used to – eating small meals every time. As much as possible, one should ration out the food in smaller portions and spread these throughout the day. From the usual three meals a day, one should apportion the food into 6 or 8 smaller meals.

The purpose of these smaller meals is to allow the body to digest its food properly and to reduce fat storage. The meals are spread out so that the energy needed by the body are used up right away and does not get stored as fat. (When some of these congregate in the midsection area, they become the dreaded belly fat.)

Also, since every now and then there is food intake (even in smaller quantities) the body will have the feeling of fullness spread out into the length of the day. For the dieter, ensure that your food is high in protein to build muscles and boost metabolism, and, again, not stored as fat.

One added note: make sure that the last two meals are mostly proteins. The body’s requirements for carbohydrates and fats are already complied with in the earlier meals. The idea here is to reduce carbohydrates and fat as the day ends. Any excess in carbohydrates and fats in the last meals have a tendency to be stored as fat by the body.

Food Composition

A good mix of food would look like as follows: proteins (50%), carbohydrates (30%), and fats (20%). It could go with 40% both for proteins and carbohydrates and only 20% for fats. There is no need to be counting calories every time you eat. It can get pretty boring.

Also, one should stay away from fad diets. Some, like the Atkins diet, have been proven to be bad for health after some time. It is not really very hard to lose fat by eating normally.

Aerobics

This weight-loss diet should be balanced with a form of cardiovascular exercise. The aerobic exercise program should complement the diet with the goal of how much excess fat you have and how much you want to lose the belly fat.

Weights

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Doing weights is one good way to pump up muscles as well as lose fat in the process.  Some women, of course, are not comfortable doing weights because of the fear that it will bulk them up.

This is farthest from the truth. To go for a bulky body, one has to lift heavy weights necessary to build bulky muscles. This is coupled with special diets (full of proteins) to let the body spend on building the muscles. Body builders also eat more calories than they spend in order to build their heavily-muscled body.
 
Abdominal Exercises

The ongoing fat loss of the body should be balanced with exercises. Exercising the muscles in the abdomen area is one good way losing stubborn belly fat because muscles help increase metabolism. Metabolism is one of the processes where fat is lost.  

With advice from your friendly body building expert, or a gym instructor, or your personal trainer, you can avail of the many exercises to sculpt your body smoothly alongside its fat burning.

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How To Loose Belly Fat

Some Notes

Avoid exercising too much. It is not healthy to try and loose belly fat much too quickly. It is safer to lose fat steadily and surely.