How to Lose Belly Fat Fast Now and Keep it off for GOOD

A woman measuring her waist, how to lose belly fat

In this article, you’ll learn valuable information on how you’ll successfully lose belly fat from your body permanently.

Fact: Many people struggle with stubborn belly fat. It can be difficult to figure out how to lose your belly fat; it takes time, effort, and patience.

There is no easy solution unless you want to submit to expensive surgery like liposuction, which often is only a temporary fix without maintaining a proper diet and fitness routine.

Stubborn belly fat must be lost one pound at a time through diet and exercise. There is three main way to lose your belly fat: regular exercise, reduced calorie intake, and abdominal exercises.

Combine these and you will have the recipe for an effective weight loss plan.

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How to Lose Belly Fat

To begin to lose your belly fat, you should adjust your diet.  Keep in mind that high fat, high-calorie foods are a treat, not a daily food group. Take the time to clean out your cabinets and refrigerator remove any of these types of foods from your home.

If you keep them around, you’ll eat them. Consult your doctor or fitness trainer to determine an appropriate amount of calories for weight loss, and stick to this program. This reduced-calorie diet will help prevent new belly fat from building up.

Next, you need to begin a regular exercise routine. Find a heart-pumping exercise that you enjoy, and incorporate it on a daily basis. You can do different activities each day if you are easily bored. Be sure, however, to exercise for at least 30 minutes per day.

Your body burns energy from sugar for the first 10-15 minutes that you exercise. Only after that does it begin burning the fat around your middle. The more cardio you do the more fat you will burn; it’s a simple equation.

After you have begun to lose your belly fat, you’ll want to begin a series of abdominal exercises.

women doing a plank as an abdominal exercise

“The plank” and abdominal exercise.

These exercises will strengthen your muscles and lead to a lean, toned look. You can do these before you lose the fat, but you won’t see any real results until you’ve lost the necessary weight. Six-pack abs do you no good if they’re buried under excess layers of fat!

Take the time today to begin to work towards better health. Consult your doctor and develop a diet plan that works for you.

Begin to incorporate regular exercise into your daily schedule. As you lose weight, add in some abdominal exercises. Soon you’ll have a body you can be proud of, and you’ll be able to kiss your belly fat goodbye!

 

Belly fat and the appearance of overall health

Here we are going to talk about belly fat and the appearance of overall health.

The size of a person’s stomach gives an impression of their overall health. Even people who are thin everywhere else might have a potbelly, which makes them look unhealthy and those of us who have a potbelly often feel unhealthy because of it.

There’s good news and bad news when it comes to belly fat loss. The good news is it’s achievable. No matter how big your belly is and how long you’ve been overweight, you can lose that belly fat and get into much better shape.

The bad news is that there’s really no secret or trick to doing it. No doubt, you’ve been seeing all the different ways of losing belly fat for years. Maybe you’ve tried different things, like different diets and exercise plans, and the results weren’t fast enough for you, or you just didn’t stick with the plan.

The bad news is you were probably on the right track and gave up. Any healthy eating plan combined with an exercise program can help you lose that belly fat. It might not be exciting or pretty, but it’s there for you to try. The hardest part is finding a plan that works for you as an individual.

The diet that works for your neighbor and the people you work with might not work for you. Everybody is different. If one plan worked for everyone there wouldn’t be so many different diets that so many different people can lose weight with. There would be one plan for everybody and it would work without fail as long as you stick to it.

Diet and the words underneath it saying (Diet I eat that) on a piece of cardboard

Diet

Instead, there are low-carb and low-fat and low-calorie, and diets that focus on vegetables. There are hundreds of different particular diets out there. This time, don’t go on a diet. Decide to simply eat healthier and take in fewer calories than you have been. This will step up your fat loss and soon you’ll have far less fat in your mid-section.

This alone can help you lose belly fat just as it can help you lose fat everywhere. If you take in fewer calories than you burn, you lose fat, period. But if you’re simply shaped differently and you have a larger belly, it might appear this is the last place you lose that fat.

 

What Exercises to focus on when trying to lose belly fat? 

Do exercises that target that area to slim it down and make it look like you’ve had a great amount of abdominal fat losses. Strength training exercises that focus on the thigh muscles will help you burn fat faster everywhere. That’s because these are your largest muscle groups and making them work more efficiently increases your metabolism.

Also, focus on the abdominal area with some crunches, and maybe exercises like yoga and Pilates. These types of exercises will tighten those muscles and make your entire belly area smaller. Start small so you don’t hurt yourself, and then build up.

Doing all these things can help you achieve your belly fat loss goals much faster, and before you know it you’ll have a nice tight stomach with all the fat melted away.

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a yoga class in session

yoga class

 

How to lose lower belly fat?

Now we are going to talk about losing lower belly fat for a sexy flat stomach.

It is a cry heard around the western world as people become fatter.  Men, especially worry about potbellies and having stomachs hanging over the beltline. 

As washboard abs are a sign of sexiness, many men look for solutions to how do I lose lower belly fat?

The key is that you need to do a variety of kinds of exercises.  The best strategy is to do an hour of cardio exercises every other day and 45 minutes to an hour of strength training every other day.

Walking, running, cycling, and working out on cardio equipment at the gym all qualify as aerobic exercises. 

group of people running on the beach

Running on the beach

To deal specifically with the question of how to lose lower belly fat, you need to realize that lower stomach fat is different from the rest of your abs.  Sit-ups and ab workouts can help, but they will not get rid of it.  You need to do cardio in combination with your ab workouts. 

You may not see results right away but keep at it.

Besides sit-ups, Hatha Yoga can help with lower belly fat.  Vajrasana exercises involve you bending to the front of your knees, which provides a great workout. 

This kind of yoga should be done under the guidance of an instructor if you are a beginner.

In addition to normal “stomach exercises,” work with your legs.  Do exercises that require your legs to come level with or above your lower waistline.  This causes your lower abdominal muscles to work in order for you to keep your balance.  Kickboxing is a great example of a type of exercise that can keep your stomach completely flat.

Vigorous dancing can provide this kind of leg exercises.  In addition to helping you lose weight, it tones your legs and helps you to lose belly fat. 

Belly dancing, in particular, will work to rid your fo belly fat.  You can either join a class or get videos to teach you the movements.

But cardio-type exercise alone will not answer the question “How to get rid of lower belly fat?”  Indeed, you must involve some weight training at least three times a week. You can also use a waist trainer to help you burn that belly away.


Remember that muscle mass burns fat.  When you put on muscle, your body is burning fat all day, not just when you exercise.  So, don’t neglect this aspect of losing your lower belly fat.

You have to get close to your ideal body weight in order to have the firm, flat stomach you desire.  Your lower belly fat will be among the last fat you lose. 

If you are 50 pounds overweight, getting in shape should be your first goal, because your long-term goal of losing lower belly fat will only happen when most of your other fat is gone.

If you are a fit person who just has a little pouch, some specific types of exercises will work.  However, if you are overweight, it is going to take some long-term work.

we are going to go over some simple diet tips that will help you lose excess belly fat.

Remember that the key to having a flat stomach is to lose the amount of fat you have overall. The stomach fat is just the last to go, so it’s the toughest. 

Few tips that can help you lose belly fat.

Here are a few tips that can help you lose that last bit of stubborn belly fat.

First, you need to eat more fiber.  The major reason women are getting fatter these days is that they do not have enough fiber in their diets.  As we eat more processed foods and less whole grains and produce, the natural fibers in our diet are becoming scarcer. We have a few fiber-rich recipes like 1 of The Best Vegan Granola Recipes (You’ll Want to Try) 

An average person should try to get at least 25 grams of fiber per day. People who are serious about a diet to lose belly fat should get 35 grams of fiber.

Secondly, realize that carbs aren’t the devil that some diets make them out to be, but too many calories from carbohydrates can increase your middle mass. Carbohydrates should make up no more than 60 percent of your calories when you are on a diet to lose belly fat. Check out this book for more on Carb Cycling.

Make sure that they are at least 45 percent of your diet.  As you can see, balance is the key here.  Most of your carbs should come from fruits and vegetables and you should avoid high carb, empty calorie foods like cupcakes.

Third, drink your water.  Many people mistakenly believe that drinking a lot of water will give them puffy abs.  But, water actually flushes sodium out of your system which reduces puffiness. 

a jar that has the words TIP oh the outside

 

Are you drinking enough water?

Here are a couple of ways to tell if you’re drinking have enough water. 

Are you thirsty?  Then you are already dehydrated.  Don’t ever lack water so long that you feel it.  Another way is to monitor the color of your urine.  If you’re drinking enough water, your urine will be close to colorless.

Fourth, limit your sodium intake as it leads to puffiness. A person only needs 500 mg. of sodium a day for the body’s natural functions to work. However, the average American gets up to 6,000 grams!  A Chinese take-out entry can have 3000 grams by itself. You can limit your sodium by choosing fresh, natural foods.

Fifth, have a small dinner and shut the kitchen down afterward. Having your calories during the day when you are actually burning them is key to losing weight. Evening eating is often mindless eating.  You sit down in front of the television with a brand new bag of chips and before you know it, half the bag is gone. 

Another benefit of eating light at night is that you’ll wake up hungry for a good breakfast. People who eat good breakfasts are more likely to lose weight.

If you are wondering how to get a flat stomach, monitor what you are eating.  When you eat healthy, natural foods, you are going to develop the body and the flat belly you want.

A glass with water being poured inside.

A glass of water macro shot

 

The connection between belly fat and diabetes.

Now we are going to go through the connection between belly fat and diabetes.

Is there really a connection between belly fat and diabetes? Unfortunately, there is. It’s a statistic that people who carry more fat around their midsection and other parts of the body tend toward something called metabolic syndrome. Heart disease, high cholesterol, and blood pressure, and diabetes all seem to plague people with more belly fat.

Body types are given fruit names. Pear-shaped people suffer from these problems far less than people shaped like apples with round middles and lots of weight above the waist. So if you have a lot of abdominal fat, are you headed for diabetes on a one-way train that you can’t stop?

Definitely not. It’s not really known whether people who carry more belly fat are more prone to diabetes or if it’s because they’re born with a tendency toward diabetes and that causes the fat to settle around the middle.

In other words, when it comes to metabolic syndrome and abdominal fat, doctors and researchers don’t know if the chicken or the egg came first. Does the fat cause diabetes, or do you have the fat because you’re more prone to diabetes? However, one thing is certain. Losing belly fat lowers your chances of diabetes.

In fact, studies show that type II diabetes, also called adult-onset diabetes, is preventable in almost all cases. Type I diabetes typically happens in childhood and is called juvenile diabetes. This strikes young people when their pancreas simply stops producing enough insulin or it stops producing any insulin at all.

Type I diabetes has nothing to do with being overweight or having belly fat. Type II diabetes, by comparison, is a disease this believed to be mostly caused by lifestyle. Poor eating habits and no exercise or very little exercise are believed to mostly be the cause of this disease.

Even if everyone in your family has diabetes, you can take steps to try to prevent it in yourself. If you have a lot of abdominal fat, diabetes is a definite danger for you. Losing the fat might not directly affect your chances of diabetes. If someone could peel the fat off your stomach without you changing your lifestyle, you might still be headed for diabetes. If you want to learn How To Manage Diabetes Naturally.

A blood sugar testing kit on the road

But the action you take to lose that abdominal fat affects your health so positively that you lower your risk of diabetes dramatically. Even losing 10 pounds drops your risk of so many different things like diabetes, heart disease, high cholesterol, and even knee problems.

So it’s not the belly fat loss that directly makes a difference. It’s the healthy choices you make that cause yourself to lose fat that can help save you from diabetes.

The steps are simple. Eat complex carbohydrates like oatmeal and whole grains. Make vegetables, fruit, whole grains, and very lean proteins the core of your diet, and don’t forget to get plenty of exercises. The belly fat diabetes connection means these healthy choices can help you avoid this chronic and potentially debilitating disease.

If you like this don’t forget to share and we have some healthy recipes, Strawberry and Grilled Chicken Salad, 10 Min White Bean Salad Recipe (Vegan), to help you with your weight loss journey.

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