Carrying too much belly fat is a problem for many people when they reach middle age.Belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of fat around the internal organs.To lead a healthy lifestyle and feel happy in your body, you need to eliminate body fat.
Step 1: You can control your calories.
If you want to lose weight, you have to restrict your calories.The belly is one of the first places to trim down once you start losing weight, so it is easier to shift than thigh or arm fat.3,500 calories are equivalent to one pound of fat.In order to lose one pound of fat per week, you will need to cut 3,500 calories from your weekly diet.You can lose a pound.500 calories are cut per day.If you want to burn calories, reduce your calories intake by 250 per day.Don't lie to yourself about how much you eat.Track your food intake in a diary or online tracker.80% of weight loss comes from eating a healthy diet and reducing calories, so don't think that you can eat whatever you want as long as you exercise.If you want to lose between 1 and 2 pounds per week, it will be nearly impossible to maintain.If you are overweight, women should eat between 1,500 and 2,000 calories per day, while men should consume between 2,000 and 2,500.
Step 2: You should eat more fiber.
It is important to eat more fiber to lose weight.Visceral fat is a potentially dangerous fat found around vital organs such as the heart, lungs and liver.People who store fat in their bellies are more likely to have fat on their body.Breakfast is an easy meal to incorporate more fiber into.You can switch to eating high fiber cereals.Eat whole grain breads and bake muffins.As the skin contains the most fiber, leave it on fruits and vegetables.The foods that are high in fiber are split peas, beans, and nuts.
Step 3: Cut out sugar.
Sugar is the enemy when it comes to fighting belly fat, as it's full of empty calories which provide no nutrition benefit.When too much sugar is consumed, the body cannot burn it, so it gets converted into fat and stored in places such as the belly, butt, thighs, and breasts.Naturally-occurring sugars, such as those found in fruit, are okay, so it's really the added sugars you need to watch out for.These sugars are found in many packaged and processed foods.Many low- or non-fat products are very high in sugar.Many yogurts, cheeses, and sauces have this case.Make sure to read the labels on any products you buy and look out for ingredients such as maltose, dextrose, ribose and xylose, as these are all just misleading names for sugar.High fructose corn syrup is an artificial sweetener which is just as fatiguing as sugar.
Step 4: You should eat more vegetables.
Losing weight doesn't mean you have to stop eating fruit and veg.Most of your plate should be filled with vegetables.A deck of cards has about the size of a palm of your hand.You should fill the rest of your plate with vegetables.If you fill your plate with vegetables, you will be able to trick your brain into believing you're eating a lot of food, which will help you to feel less deprived and prevent you from filling it with more rice, potatoes or meat.
Step 5: Try to eat more healthy fats.
Eating more fat can help you lose weight, but only if you eat the right kind and portions.When you're trying to lose weight, fat adds up quickly because it has 9 calories per gram.Saturated fat is healthier than MUFA.If you want to consume more MUFAs, try to use more olive oil when cooking, eat more avocados, and snack on walnuts and pine nuts.Oily fish is an excellent source of Omega 3 fatty acids.You can cook salmon, mackerel, trout, herring, and tuna.Trans-fats, which are found in margarine and most processed foods, are bad fats which will prevent weight loss.
Step 6: Drink more water.
It's important to drink water to lose belly fat.Water eliminates toxins and leaves you less bloated as a result.Water helps you burn fat more efficiently.It is possible to suppress your appetite by drinking water.If you're ever tempted to eat something that's not good for you, try drinking a glass of water.You should usually drink eightoz.If you're doing lots of exercise, sweating a lot, or if it's very hot outside, you may need more glasses of water per day.Try to start your day with a cup of warm water and lemon.You can increase hydration levels by drinking more green tea.
Step 7: Cardio exercise is the focus.
Cardiovascular exercise is the best way to burn calories and eliminate belly fat.You should try to do interval training instead of doing a steady pace on the treadmill.Interval training integrates high-intensity exercise into your daily workout.Try sprinting for 30 second intervals throughout your run, or set the elliptical, treadmill or exercise to interval mode in the gym.If you want to trim belly fat, do 30 minutes of high intensity cardio exercise at least four times per week.
Step 8: It's a good idea to introduce more activity to your daily life.
It's a good idea to incorporate more activity into your daily life in order to burn more calories.Take the stairs or bike to work a couple of days a week.If you work at a desk, consider moving to a standing desk.You will burn more calories if you stand instead of sitting.Having a project to work on will help you to increase your activity levels without even realizing it, so take this as an opportunity to do some spring cleaning, paint the house or fix up the garden.Play soccer with your kids after school, take up a dance class, or spend a day at the beach if you want to be active.
Step 9: Strength training is recommended.
Incorporating strength training into your weekly workouts is an excellent idea.Strength training includes things like squats and bicep curls.These exercises will benefit you in the long run because they don't burn as many calories.They will help you to build strength and muscle so that you can burn fat at rest and speed up your metabolism.You can build muscle around your core with exercises like squats and deadlifts.It's important to have the correct form while doing these exercises, so if you've never done them before, consider attending a class or hiring a personal trainer.Core work with weighted objects is an effective way to burn fat, and medicine balls or kettlebells work well for these kinds of exercises.
Step 10: Don't spend a lot of time on sit-ups.
Many people wrongly believe that doing hundreds of crunches will help to get rid of belly fat.It is not possible to spot reduce fat in this way, so any muscle you build will be hidden under the fat.If you want to lose belly fat, you should put the sit-ups and crunches on hold.Once you lose the weight, you can work on your midsection.Instead of doing sit-ups and crunches, do exercises that involve multiple muscle groups and work the cardiovascular system.Excellent for this are plank exercises.
Step 11: Get some sleep.
Getting enough sleep is important when it comes to getting rid of belly fat.ghrelin is a hunger-inducing hormone that stimulates cravings for sugar and fat when you're tired.In addition, lack of sleep messes with the production of other hormones, potentially leading to increased cortisol levels and insulin-sensitivity, both of which have been linked to belly fat.Try to get at least 7 or 8 hours of good quality sleep a night.If you're having difficulty, try to cut down on the amount of coffee you drink, and don't work on your laptop before bed.
Step 12: It's a good idea to reduce stress.
Studies show that high levels of stress hormones like cortisol are linked with belly fat.It is easy to make poor food choices when you are stressed out, especially if you like to eat comfort food.It is important to reduce stress in order to lose belly fat.Exercise and adequate sleep can help with stress reduction and fat reduction.It's a good idea to take some time to do things you enjoy.You can read a book, go see a movie, or just spend more time with friends and family.Reducing stress can be achieved through activities like meditation and yoga.
Step 13: Limit alcohol consumption.
Heavy drinking is not good for a flat tummy.Alcoholic drinks are high in calories.If you grab a couple of drinks after work, you could be increasing your total calories intake.You have to work overtime to clear the toxins from your system when you drink alcohol.Burning fat and building muscle are important bodily processes that take energy away from this.If you limit your drinking to a Friday or Saturday night, you don't need to give up alcohol completely.Women and men should consume 1 drink or less per day.One drink is equal to 5oz beer, 12oz wine, or 1.5oz liquor.
Step 14: It is important to lose belly fat.
It's hard to stay motivated if you don't know why losing belly fat is important for your health.People with high levels of belly fat are more likely to have more fat around their internal organs.Visceral fat is not all bad as it protects the organs, but too much of it can produce harmful, toxic substances within the body and lead to an increased risk of heart disease, high blood pressure, type 2 diabetes, and certain cancers.You shouldn't just lose belly fat in order to look better, it's important for your health.If you're a woman and less than 40 inches (101.6 cm) is your waist measurement, you should aim to achieve minimal visceral fat.
Step 15: You have to weigh yourself at the same time each day.
It can be disappointing if you don't see any progress when you constantly weigh yourself.Depending on what you ate and when you had your last bowel movement, weight can fluctuate from day to day.In order to get a more accurate indication of your progress, it's important to standardize your weigh-in procedures.Most people prefer to weigh themselves in the morning before breakfast, when their weight should be at it's lowest point.Staying aware of your weight is recommended by some professionals.
Step 16: Measure your progress.
It's a good idea to measure yourself in order to track your progress.You may have lost inches if you haven't lost any pounds.Measure your waist and hips to get a waist-to-hip ratio.To get a waist-to-hip ratio, divide your waist measurement by your hip measurement.There is a healthy waist-to-hip ratio for both men and women.
Step 17: Take pictures.
Taking pictures of yourself is a good way to track your progress.This will help you to stay motivated by giving you a visual indication of your progress.At the beginning of your weight loss journey, take pictures of yourself.Having someone else take the pictures might be helpful.You can see your body shape by taking pictures in your underwear or tight-fitting clothes.Stand up straight and gesture your posture, but don't try to suck your belly in as this is giving a false impression.It's time to let it all hang out.You will be amazed at your progress if you compare each photo with the original.
Step 18: Lose weight with a friend.
It's hard to stay motivated to lose weight when everyone around you seems to eat whatever they want and you don't go to the gym in the evenings.A friend or family member can join you on your weight loss journey.If you have a competitive spirit, you can get yourself in gear.Go to the gym or walk with someone.If you don't hit your weight-loss goal, you will have someone to hold you accountable.