Regardless of what anyone tells you losing belly fat is not something that happens overnight although losing from the mid-section usually happens first. Plan on six weeks—the first result within two weeks, a more noticeable result in four weeks and by the sixth week you are one satisfied individual. Whether this does or does not sound like a long time it is the best way to lose the unwanted belly fat. If you simply settle for losing weight you will end up with flab hanging from places like your underarms, belly, the thighs and/or your behind. Taking your time as well as the proper diet and exercise tightens a body as it slims down.
Carrying around extra midsection pounds is dangerous on the whole system. It is known as visceral fat (affecting one or more major organs) and is far worse for your health than the subcutaneous fat that is located or stored under the skin. It is associated with inflammation and such condition as cardiovascular disease, diabetes and has been linked to hardening of the arteries.
People anxious to burn belly fat jump into exercise thinking that is going to do the trick but the first thing that needs to be implemented into your plan is the diet. Losing belly fat means losing weight on a balanced diet along with a good exercise workout every day with the first few days being kept simple but targeted. Cut all white flour products and those with sugar as the first ingredient out of your normal routine.
Start your day with fruit. They do not need help going through your system. Within the fruit is all the enzymes needed for digestion and a smooth process through the body. They will provide natural energy for your morning while their fiber aids in ridding the body of toxins. Snack on fruit throughout the day. The simple sugar in the fruit will help curb your sweet tooth as well as burst of energy.
Vegetable are your next priority—either light steamed but preferably raw. Vegetables are filling; they have high water content (85%) while being low in both fat and calories. The deeper the color of the vegetables the more nutritious it is. By eating a variety in several smaller meals throughout the day you will be getting a good amount of the vitamins and minerals plus trace elements the body needs.
When considering how to lose belly fat remember that controlled studies show that those who eat whole grains with their seven servings of fruits and vegetables per day lose more weight from the abdominal area than any other diet program. Whole grains improve insulin sensitivity. Though visceral fat is more dangerous it is also more metabolically active making it easier to lose than subcutaneous fat.
By cutting out refined carbohydrates and replacing them with whole grains you change the glucose and insulin response of the body. This, then, aids the body to use blood glucose more efficiently, lowering blood sugar levels while reducing fat deposition. And it helps you lose weight by not allowing the body to put it on in the first place.
Your diet should consist of 30% lean protein (mostly beans, nuts, seeds, soy products), 45-55% complex carbohydrates (fruits, vegetables and whole grains and do not forget your healthy fats such as olive oil, flaxseed oil (do not use for cooking) and avocadoes. Choose healthy snacks from foods low on the glycemic index (do some research). Blend smoothies, vegetable drinks and frozen treats a few times throughout the day for energy, nutrients and to round out meals.
When consume your protein, calories and other nutrients during the day make sure a few of them are high in protein (soy products, beans, nuts and seeds) as this helps maintain muscle—also needed to maintain strength and boost metabolism. It helps by allowing body to digest food properly as well.
After the first few days you will need to do some type of aerobic (also referred to as cardio) exercises at least three times a week. Exercise should happen every day but you can limit the intense ones (a work-out, a brisk walk, bicycling or swimming) for just a few times a week for 30-45 minutes per session. Feeling winded is good. A sweat five minutes into your workout is perfect. If you have not exercised for some time start slow and go slow.
On the other days rebound (mini trampoline), do stretches and bends or less intense routines.
Some people believe targeted exercises like crunches will help in losing belly fat but all that does is make slim people look tighter. Overweight and obese people must simply work hard at being consistent, especially in the beginning. Get your diet under control. Get your energy levels up. And then increase aerobic workouts from every other day to two days cardio and one day brisk walk; two days cardio, one day a combination of rebounding and stretches. By the end of the six weeks you should be happily doing some type of cardio work-out every day.
Let your body aid you as you burn belly fat by stimulating your hormones. There are hundreds of hormones working within the body and you can bet one of them aids in building muscle as well as helping while losing belly fat. Stimulated anabolic hormones (testosterone, insulin and human growth hormone) build muscles while catabolic (cortisol and progesterone) hormones tear them down by causing your body to carry fat and eat its own muscle). Aerobics increase the anabolic/ catabolic release ratio. In this respect intense is good.
The great thing about this type of exercise is that it allows you to lose weight all over the body at once. It will pull fat from your face as well as your belly but only in the proportions that are necessary. Remember it is impossible to spot reduce fat. As you begin to lose weight and see areas where the body needs tightening bring on the targeted crunches and weight training tools.
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