How Do You Lose Belly Fat A Healthy Approach To Six Pack Abs

How do you lose belly fat?  That seems to be the million dollar question.  Many people say the key is to “obey.”  But, I’m going to give you a more thorough answer to the question how do you lose belly fat in this article. A firm, flat stomach is the ultimate symbol of sex appeal.  But researchers have also found that losing abdominal fat is one of the most important things you can take to stay healthy for life.


While you probably realize that excess fat is unhealthy, you should also know that where the fat is distributed is key to health.  People who are fattest in the abdomen (the so called “apple shaped body”) have a greater risk of heart disease and diabetes than those with pear shapes (fattest in the hips, buttocks, and thighs). 
You won’t be surprised to learn that the best way to lose abdominal fat is to eat right and exercise regularly. And there's a growing body of evidence showing that the quickest way to burn off the fat from your belly is with a mix of weight-training and aerobic exercise.


One study tracked 30 obese women for six months.  The women were assigned to either a control group, an aerobic exercise group, or a combined exercise group.The aerobic exercise group did a full hour of cardio exercise for six days a week.  The combined exercise group did weight training on Mondays, Wednesdays, and Fridays, and aerobic exercise on Tuesdays, Thursdays, and Saturdays.


At the end of the six month period, the women in the aerobic group had lost 23.1 cm of abdimonal subcutaneous fat while the combined group lost 61.8 cm, nearly three times as much.  The combined group also did better on the abdominal visceral fat measure with 93 cm lost compared to 82 for the aerobic only group.  There was no change in the control group.


How do you lose belly fat starts with developing a combined exercise plan that is strenuous.  30 minutes a few times a week won’t cut it.  You need a full body training program combining cardiovascular and resistance exercises. You don’t need to do hundreds of crunches, sit ups or any of the complicated routines being touted by the “six pack abs” hype machine.  The key to losing belly fat is to burn more calories than you eat.  These fancy exercises don’t burn the kind of calories you need in order to be really successful.  


Getting killer abs has a lot less to do with training and everything to do with lowering your total body fat. The next step is to eat the right foods.  There is a lot of conflicting information on nutrition.  From the Adkins “eat no carbs” people to those who eschew all fats, there are radicals on every side.  


How do you lose belly fat starts with taking in enough protein to maintain muscle mass.  At least 20 to 30 percent of your diet should come from fats.  Then, you balance your carbs around the other two factors depending on whether you want to lose weight or not.  And if you are trying to lose belly fat, you do want to lose weight.  You must take in fewer calories than you burn.


How do you lose belly fat?  Basically, if you lose the excess fat in your system, your belly will go away too.

5 Tips About Best Diet To Lose Belly Fat

Are you looking for a diet to lose belly fat?  Here are five tips that can help you.  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.  Here’s a diet to lose belly fat.


First of all, 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.  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.  But, 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.  Here’s a couple of ways to tell if you 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 woman only needs 500 mg. of sodium a day for the body’s natural functions to work.  But the average American woman 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.  That’s one way to be on a diet to lose belly fat.


Fifth, have a small dinner and shut the kitchen down afterwards.  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 you want.  And, that’s the guidelines for a diet to lose belly fat.

How To Lose Lower Belly Fat Various Methods Lead To Flat Stomach

“How to lose lower belly fat?”  It is a cry heard around the western world as people become fatter.  Men, especially worry about pot bellies and having stomachs hanging over the belt line.  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.  


To deal specifically with the question of how to lose lower belly fat, you need to realize that lower stomach fat is different than 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, Hata 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 waist line.  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 you 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.


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


And that’s the answer to the question, “How to lose lower belly fat?”

You In A Hurry - Best And Quickest Way To Lose Belly Fat

Do you want to know the quickest way to lose belly fat?  You can actually get a firm stomach in just 2 weeks if you follow my program.  There are no pills, potions or shakes to buy.  In fact, the one thing you will need can be bought for $30 at your local sporting goods store.  So, I’m not going to try to sell you anything in this article on the quickest way to lose belly fat.

Central to the routine is a $30 piece of exercise equipment called the stability ball.  This is a 18 to 26 inch plastic ball that you use for a variety of exercises.  Researchers at Sacramento State University found that people who worked out with the ball had twice the muscle fibers compared to people who actively did crunches.  You can calculate then that using a stability ball is the quickest way to lose belly fat.

When you buy your ball, it will come with an instruction manual filled with a variety of exercises.  Usually there are diagrams that help illustrate what you are to do.  That’s why I’m only going to outline a couple of them here.

The first is called the Ball Curl.  You’ll sit on the ball with your hands behind your head.  Roll your torso down until your butt is just off the ball and your middle and lower back are on the ball.

The second is called the Pike and it’s one of the more complicated maneuvers you can do with the stability ball.  Your should lie on top of the ball and your legs should be together with the ball under your thighs.  Keeping your legs straight, contract your abs and lift your hips up toward ceiling, rolling ball to shins. Hold for 1 second, and then lower.

While the ball is central to this plan, it is not the only component.  The quickest way to lose belly fat also involves doing 50 minutes of cardio at least three times a week.  You want to warm up for three minutes and then alternate between three minutes of regular paced exercise and two minutes pushing yourself as hard as you can.  Cool down for two minutes at the end.  You can do any kind of heart healthy exercise including walking, running, cycling, or using a cardio machine at the gym.

Finally, you have to reduce your calories.  You want to eat 500 fewer calories than you would in order to maintain your weight.  A 30 year old man who is 5’10 and weighs 180 pounds needs about 2700 calories to maintain his weight.  He should eat only 2200 calories while on this program.

That’s it.  In just two weeks of following this program, you will have found the quickest way to lose belly fat.  You should have lost an inch from your waist, and lost 5 pounds.

You’ll never wonder again what is the quickest way to lose belly fat.

4 Tips To Help Me Lose My Belly Fat

Do you say “I want to lose my belly fat?”  Do you have unsightly love handles?  Do you even have a pot belly?  Well, you don’t have to suffer any longer.  You can have a flat stomach and no longer have to say I want to lose my belly fat.


There are several reasons why you have accumulated fat in your belly. The trick to “I want to lose my belly fat” lies in controlling the intake of the products which add to your belly fat while taking the precautionary measures that allow you to lose all of your belly fat fast.  You can get slim and slender. 


There are several substantive suggestions I have to the dilemma “I want to lose my belly fat.”


1. Do sit ups.  Sit ups and crunches are the easiest and probably the most effective way to lose belly fat fast. You will achieve the desired results in no time. All fat is just stored energy.  Therefore, in order to lose belly fat, you need to burn more calories than you consume. In order to get the best results, you need to do sit ups which are the single most effective exercise. They work on almost all body types.


2. Next, cut out the fried stuff. In order to get washboard abs, you need to cut out some kinds of foods. Fried foods will put on belly fat faster than any other kind of caloric intake. Fried foods mostly contain empty calories which are poor in nutrient value.  They only provide you with calories which add to your belly fat.


3. Don’t snack between meals. Snacking is one of the best (or worst) ways to stack up that belly fat. And, late night eating is the worst kind of snacking.  When you consume your calories during the day, you have a chance to burn them off.  But, when you eat at night, you go to sleep and that food just sits in your stomach.  Additionally, when you eat at night, you tend to engage in mindless snacking.  You’ll start out with a whole bag of chips and after an hour of television, half is gone.  When you snack, you are not being mindful of your food which leads you to have to say “I want to lose my belly fat.”


4. Burn it off.  As I mentioned earlier, belly fat is unused energy.  It accumulates in the form of fat in the stomach area. If you want to get rid of belly fat, you have to burn off more calories than you take in.  All kinds of aerobic exercise is good for burning belly fat.  This can include walking, running, cycling, or working out on a cardio machine at the gym.  But even working basic activities like taking the stairs instead of the elevator at work or parking in the furthest lot when going to the mall can help.


If you find yourself saying “I want to lose my belly fat,” follow the four suggestions in this article and you will soon find yourself with the flat stomach that you have longed for.

Fastest Way To Lose Belly Fat For Women

The fastest way to lose belly fat for women is to modify your diet and do the combination of cardio and strength training exercises that make you lose weight all over.  That’s because fat gets stored in the tummy first and the stomach is the last place it comes off.  Women who are otherwise fit all over may feel a little self conscious in a bikini.  So, the fastest way to lose belly fat is to realize that you’ve got to get into perfect shape.


There is no one specific exercise that will make you lose your stomach if you are 20 pounds overweight.  Sit ups and crunches will help strengthen the muscles in the area, but do nothing to burn the fat.  And, belly fat is, at its core, fat. The only way to lose fat is to eat fewer calories than you burn.


So, one element in the fastest way to lose belly fat is to come up with a healthy eating plan.  This is an eating plan for life, not some fad diet.  When you yo yo in weight, you actually compound the stomach fat problem because you lose weight in other areas but you put it back on in the stomach area first.  So, making a change in your diet on a permanent basis is key. 
You’re developing a lifestyle, not going on a temporary diet.


Your diet needs to be concerned not only with the total number of calories but the kinds of calories.  You need to take in at least 1 gram of protein per day for every pound you weigh.  You also need some fat in your diet.  A diet of 30:20:50 in the ratio protein: fat: carbohydrates makes a lot of sense for an overweight woman who wants the fastest way to lose belly fat.  Fish oils are the best kind of fat for this purpose.


Next up is your training program.  The fastest way to lose belly fat is by doing both weight training and cardio exercises.  A study of overweight women showed that women who alternated between cardio and strength training every other day lost significantly more fat in their stomachs than women who relied on aerobics alone.  


The best way to do aerobic exercise is high intensity interval training.  This is where you do a two minute burst of activity at the most intense level you are capable of doing followed by three minutes of moderate activity.  Repeat the cycle.


You will also want to track your progress.  Not only will you be encouraged to see your belly fat decreasing, but if you stall or go up, you will be able to correct the problem quickly.  It is a good idea to take your body fat measurements every two weeks.


The fastest way to lose belly fat is to develop good lifestyle habits.  Once you lose the weight, your belly fat will come off.