Wed Oct 12 2011

12 Useful Tips to Lose Belly Fat Fast

Belly fat is known as visceral fat and is much deeper than subcutaneous fat. Visceral fat surrounds the organs and can lead to conditions such as heart disease and diabetes. Belly fat may be caused by a variety of things including diet, stress and lack of exercise. There are some ways you can lose belly fat and lower your risk for associated diseases.

Lose Belly Fat with Easy Tips

1. You are what you eat. Meaning if you eat fattening foods that are bad for you- you will be fat. Try to think of this way. Try to eat skinny foods that make you full. These are foods you can eat a lot of such as salads, fresh fruits, veggies, beans, whole grains, and lean meats. Read labels on your foods, and understand what you put in your body. Try to stay within the food pyramid guidelines, and avoid foods with high content of sugar and fat grams.

2. Take a piece of paper,  a pen and write down exactly how would you like your body look. You can write your ideal measures and the weight you target. Then, you can search a picture with what kind of body would you like to have and put it on your bathroom mirror so you could see it every day.

3. Set up a number of “process based” goals, such as eating X number of calories per day, exercising for a total of 200 minutes per week, eating at least 500 grams of fruits and vegetables per day, and so on, to lose your fat belly. Then you can create a daily checklist and tick off each goal at the end of the day. My goal would be 90% compliance. So if there were 5 goals per day, I’d have 35 goals each week (5 x 7 = 35). A 90% compliance rate means that I’d need 32 ticks each week.

4. Make an exercises program to lose belly fat for 2-3 days per week. With a god training program you’ll burn calories and fat during and after your workout.

5. Now you can follow a simple diet and to avoid counting the calories in every meal, you can create a number of different meal plans. If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods that burn belly fat,  using your first menu as a template. Using this method, you really only need to count calories once when you create your menus. You can start by creating six meals to lose belly fat - two breakfasts, two lunches and two dinners.

Then you come up with a few different snacks that are portable, also quick and easy to make. Something simple like an apple and a handful of nuts would do the job just fine. Each day, you simply “pick and mix” from your meal plans, which will stop you getting bored of eating the same old stuff every day.

And if you are eating out a lot, or you just don’t want to bother with planning you meals, you can follow these three simple nutrition rules:

• Eggs for breakfast;
• Lunch is always a salad and never a sandwich;
• Dinner is always protein and vegetables.

6. Add some cardio exercise in your losing belly fat program. Make sure you will train at least five days each week with cardio exercise. Into a future article I will describe and make a list with best cardio exercise for losing fat from all your body.

7. Drink plenty of water. You must already know that hydration is of the utmost importance to good health, however water serves many functions for the body such as flushing out toxins, assuring the functions of all vitals such as heart, kidneys, liver, and the stomach. If you drink enough water and fluids your body will function more efficiently. In addition, water has been known to decrease appetite- which can enable you to lose weight more effectively.

8. You can allow a couple of free meals each week, preferably in weekends, when you can indulge in a few of your favorite foods.

9. You don’t have to worry about the Glycemic index, eating six small meals a day, not eating carbs after, the effect of certain foods on your insulin levels, or any of the other minor details that don’t matter even half as much as some people say they do.

10. Move around and stay active. No one says you have to stick to traditional exercise. You can choose to perform exercises that you enjoy. The more you enjoy a certain activity- the more you will be inclined to perform that activity. This can benefit you enormously in the arena of fat loss in your stomach. When you exercise, you burn fat, when you burn fat- your belly will get smaller and so will you.

11. You have to monitor your progress on a weekly basis. When you measure your body composition try not to be a slave to the results. You have to be more interested in the way you looked, your strength levels in the gym and the way your clothes fit. Based on the results you can adjust things every week or two. You can make, for example, adjustments to your diet if you notice that your rate of losing belly fat is slowing down. You have to stay committed to your goal while remaining flexible in the approach you used to reach it.

12. Be patient! You musn’t have completely unrealistic expectations, such as losing 25 pounds of fat in 25 days. You must also accept that there is an “upper limit” on the rate at which stomach fat can be lost. Because of this, your rate of fat loss would gradually slow down the closer you get to your goal.

• These are only a few tips to help you to lose belly fat. There are many more that can speed up the process, and enable you to keep that fat off  in the long end. However, as with anything- you must realize that you have to make different choices all around and be conscious of the actions that led you to gain belly fat in the first place. Once you target the real cause, then you can get real results.

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