Have you ever wondered what causes belly fat? If so, you are not alone. It can be difficult to have excess belly fat because it seems almost impossible to remove. There are many things that cause belly fat and these can include:
- Overeating. This is the number one cause of belly fat. It is very easy to overeat, especially if you eat whilst watching television or doing other things.
- Inactivity. Not exercising properly can cause excess belly fat to appear. It is important to stay in shape by working out regularly.
- Metabolism. As we age, our metabolism slows. It is not possible to really change your metabolism, so it is important to watch what you eat and stay on a healthy diet.
- Stress. Many people eat when they are upset or stressed and some don’t even notice their overeating. It is important to pay attention to what and when you eat. If you are hungry, eating is fine. If you are eating to have something to do or because you are upset, stop and do something else, such as exercising.
It is very important to know what causes belly fat because you cannot stop the problem and reverse it if you don’t know what the problem is. The above should help you understand better why you may have belly fat. Now that you know why you have belly fat, it is important to remove the excess fat to be as healthy as possible.
Fast Way To Lose Weight?
Is there a fast way to lose weight? The simple answer is no. You didn’t gain all that weight in one or two weeks, so it’s not practical to think you can lose all the weight in a few weeks either. However, with proper diet and exercise, you can lose the belly fat and have a great body. This has an added benefit of you being as healthy as possible. Having a healthy lifestyle is the best way to lose weight and keep it off.
For more information on how to lose belly fat in a fast and natural way, read our main article.
Belly fat is not only unsightly, it’s unhealthy. It’s been implicated in all manner of diseases, from Diabetes to Alzheimer’s to cancers. It even seems to be associated with increased risk of cardiovascular disease, and it certainly shortens life span by any measure or research conducted recently. It’s scary how many problems are associated with excess belly fat.
Unfortunately, it’s also the hardest fat to get rid of. Our bodies evolved (or, if you prefer, were designed) to store fat to protect us against starvation in food short times. Tips to lose belly fat will work when one works with one’s own nature rather than against it. Fortunately, modern science has identified some powerful practices that can make this much easier to achieve.
Quickest way to lose belly fat
The quickest way to lose belly fat is not through starvation or simply a combination of more exercise and less food. Yes, these are important—but they miss the point. If you simply reduce calories and exercise more, your body will fight you because it will associate this with hard times. Instead, eat more complex carbohydrates such as vegetables and whole fruits, as well as more protein. These tell your body that abundant times are here and it’s okay to let go of fat. By the same token, avoid eating lots of simple carbohydrates—sucrose (common table sugar) and stripped, non-whole grains. These are easily digested, leading to a spike in blood sugar which, again, tells the body to deposit more fat.
Other quick ways to lose belly fat
Let yourself enjoy sweets at most once per day, and let yourself go wild exactly one day a week. This avoids overstressing yourself and still gives you most of the benefits of a good diet.
You can also vary your exercise routines, such as switching between swimming, walking on a treadmill, and cycling. This keeps your muscles from anticipating what you’re going to ask of them, and prevents them from becoming overly efficient.
Free tips to lose fat
In terms of physical exercise, the first 30 minutes per week, taken in 10 minute intervals on at least three days, is most important. The particular exercise you do should combine short bursts of doing something as intensely and as fast as possible followed by much slower performance of the same exercise for a minute or so. Alternate these for six sets and you’ll have an outstanding 10 minute exercise program. You’ll be amazed at how you can become belly fat free. One implementation of this program, developed for the US Air Force, is known as P.A.C.E. However, there are others that also work well and the key principles are the same.
Additionally, even though you want to lose belly fat, focus on losing fat all over your body, as well as your belly. By developing the large muscle groups of the body, you’ll boost your metabolism and burn more fat than trying to target specific areas of fat.
For other tips on losing fat, see our article “How to lose belly fat the fastest & natural way”.
If you’re looking for the best exercises to lose belly fat, you may be surprised to learn that doing exercises that target the tummy is not the best way to lose a fat belly. In fact, if you do tons of sit-ups and crunches, hoping to melt your stomach fat away, you may actually end up over-developing your abdominal muscles so that you look fatter than before you began!
The thing is, working your abs – and this includes your obliques, your upper abdominals, and your lower abdominals – is a great way to strengthen those muscles. But it really does nothing about the fat that’s sitting on top of those muscles. Even worse, it does nothing about the dangerous visceral fat that is hiding under those muscles. This visceral fat is the type of fat that can lead to all sorts of health problems such as Type 2 Diabetes, heart attacks, or strokes, and it’s why getting rid of your belly fat is so important to your overall health and fitness.
What are the best exercises to lose belly fat?
The ideal exercises to lose belly fat are exercises that lose fat all over your body. You see, you don’t just lose fat, the way you lose a ticket stub or lose your car keys. No, the way to get rid of fat is to burn it. You need to kick your body’s metabolism into overdrive, so that it burns all of your stored fat.
That’s what the best exercises for getting rid of belly fat do. They increase your metabolism, to burn away your fat, in your belly and everywhere else. These belly fat burning exercises are designed to increase your overall muscle mass, because increased muscle mass causes your metabolism to burn more calories, even when you’re not moving. While increasing the muscle mass in any muscles is good for your metabolism, there are certain muscle groups that are far more effective at boosting your metabolism and burning away belly fat than any others.
What are the best burning exercises?
The best exercises to burn stomach fat are, surprisingly, not for muscles anywhere near the stomach. To understand this, you have to understand the size of your various muscle groups. The abdominal muscles are not that large. They’re mostly just designed to hold your spine upright, and allow you to bend and flex forward, backward, and from side to side.
On the other hand, your leg muscles are very large. The muscles in your thighs run from your knees all the way up to your lower back, wrapping around your hips and buttocks. These are the muscles used to lift and lower your legs so you can walk, run, and climb. They are the muscles you use to lift heavy objects, and the muscles you use to lift yourself out of a chair.
Another set of muscles that are very large are the muscles of your chest, back, and upper arms. These muscles are primarily the ones used to move your arms about, so you can pick things up, put them down, or throw them. They’re the muscles you use when you reach for something, and the ones you use when you pull something close.
Because these muscle groups are so much larger than any others in the body, the best fat burning exercises are the ones that target these muscles. You can find a full description of these exercises in our article, “How to lose belly fat the fastest & natural way”.
Why do home stomach exercises?
You might thing that if the best exercises to burn stomach fat are the exercises that target these large muscle groups, there’s no reason to do stomach exercises. And it’s true that stomach exercises are not belly fat exercises. They are, however, the exercises that will tone and strengthen your upper abs, lower abs, and obliques.
Simply losing fat will not do anything to enhance your physique. You’ll be skinnier, sure, but that’s a far cry from being toned and sexy. To get a toned physique that is the envy of your friends and that excites the admiration of the opposite sex, it’s not enough to get rid of fat. You also have to work all of your muscles so that they are healthy, toned, and strong.
You see, you don’t do stomach exercises because they’re good home exercises to lose belly fat. You do them so that your abs will look ripped and buff once the fat has melted away.
Ask 100 dieters what the hardest thing to do is, and at least 90 of them will answer, “Lose the belly fat.” Why is that so hard? One of the reasons is that there are actually two types of belly fat. The first, the subcutaneous fat, is located between the skin and the abdominal wall. This is the same kind of fat that makes your upper arms jiggle, or puts jowls on your jawline. The other kind of belly fat is visceral fat. It’s buried deep within the abdomen, near the artery that feeds the liver, and helps your body to regulate its metabolism. This is the dangerous kind of belly fat, and is also the hardest to lose.
Don’t all diets get rid of fat?
The truth is, if you want to lose belly fat diet alone is not enough. It has to be the right diet. Because while you can use any diet to help get rid of the subcutaneous fat, most diets will actually increase the amount of visceral fat. That’s right. Dieting can actually increase your belly fat. It does this because when you dramatically cut the amount of calories you eat, your body tries to conserve what few calories you are getting – by storing them as fat.
All calories are not created equal. Some foods will tell your belly fat that you’re living in abundance, and to go ahead and burn fat because you don’t need it. Other foods signal your body that hard times are coming, and to store belly fat to help you survive.
What’s the best diet to get rid of belly fat?
To be effective, diets to lose belly fat have to take into consideration the two types of belly fat, and the role that visceral fat plays in regulating your metabolism. They have to keep your body from thinking you’re starving, while still decreasing the overall amount of calories you’re eating. They also have to purge your system of the toxins created from over-processed, unhealthy foods, which keep you bloated and your system clogged with junk. All while using tasty, easy-to-make foods.
That’s why the best diet to lose belly fatis the 7-Day Belly Blast Diet. Not only is it a comprehensive program, it guides you every step of the way, from a quick start that blasts away nearly a dozen pounds in the first week, to helping you stay on track, to helping you keep the weight off.
No doubt everyone carrying a few extra pounds wants to know how to lose belly fat quickly and easily, as well as safely and naturally. Diet alone is not the answer, and exercise alone won’t always target that stubborn area around your midsection. Understanding the best way to lose belly fat and keep it off means understanding why and how the body holds fat, why it’s so difficult to lose around the midsection, and how to target that stubborn area. To loose belly fat, you need to understand all these things and work with how your body works to get rid of that fat belly quickly, safely, and naturally.
Before you waste more time an another diet or piece of exercise equipment, first consider how and why the body gets fat in the first place and how to burn it quickly and safely. This will help you to make changes to lose belly fat and to keep it off for good.
How to Loose Belly Fat Fast
Why does the body hold onto stubborn fat in the first place? This is vital to understand so you know how to lose belly fat safely and naturally, and keep it off for the long-term. The body’s weight is a balance between calories you take in with what you eat and drink, and calories you burn with your physical activity. While there are many considerations about calories and how the body burns them, this equation is the basis of why you gain weight, lose weight, or just maintain your weight. If you have belly fat or excess fat anywhere else, you are taking in more calories than you’re burning. Extra calories are stored as fat in the body, which is why so many have a fat belly; high calorie foods and a sedentary lifestyle combine for extra body weight.
Calories and how you burn them off is affected by the types of foods you eat and your overall physique. Simple carbohydrates and white flour products are typically very calorie dense, meaning they have a lot of calories for the amount of food you eat. These foods also break down as sugar in the system, and sugar causes you to feel hungry. When the body’s blood sugar levels spike, it needs insulin from the pancreas to regulate this, and the best way to get the pancreas to release insulin is to eat. When you eat sugary foods or simple carbs, you may feel hungry all the time even when you’re not, and the resulting overeating leads to belly fat.
On the other hand, protein is less calorie dense so you get more food for fewer calories when you eat protein. When you want to lose belly fat, you need to increase the protein content in your diet so you feel full, faster. Protein also contains a chemical that sends a signal to the brain, telling it that the stomach is full. Other foods don’t contain this chemical, so you can more readily overeat other foods than you can protein. This too is why protein is important to help you lose belly fat fast. You’ll eat less and feel full faster, and will be able to eat more food with fewer calories when you are hungry.
Fastest Way to Lose Belly Fat
Cutting calories is important when wondering how to lose belly fat; exercise is also important so you burn more calories than you take in, but how you exercise is will affect your results. A casual stroll around the block will burn some calories, but not many. Pushing yourself and challenging yourself so that you burn a lot of calories every day is vital in the equation of how to lose a fat belly; this means running, biking, rock climbing, jumping rope, doing aerobics, using an elliptical machine, and other activities that get your heart pumping and your lungs breathing heavily. These challenging exercises will burn calories and in turn, help you to lose belly fat fast. If you don’t like the idea of exercising in a gym, choose physical activity that you enjoy and that burns calories, such as playing tennis, swimming, skating, or even boxing.
The body works harder to maintain muscle than it does belly fat, so the more muscle tone you have, the more calories you’re burning every day even when at rest. To lose belly fat fast, add resistance training to your routine; this doesn’t need to include heavy-duty lifting like a bodybuilder, but simple resistance training done every day will build muscle tone and in turn, burn more calories. Resistance training will also give you more toned and lean look so that you lose belly fat and also look thinner and shapelier overall.
How to Lose Belly Fat
So how to lose belly fat fast? Adjusting your diet is important so you take in fewer calories than you expend with physical activity. One help for many is to note everything you eat and drink, and this means everything. Weigh and measure your food so you know the number of calories you ingest every day, and can also know where to make changes. You may be surprised at how much sugary cereal you eat every morning and how many calories you take in with snacks from the vending machine at work, or how often you indulge in midnight snacks that are high in calories and which don’t help to loose belly fat.
Writing down what you eat will also help you to see how much protein you’re eating and where you might add more. For example, you may have eggs and turkey bacon for breakfast, rolled lunchmeat and cheese for lunch or a small salad with boiled eggs, and then grilled chicken or fish with vegetables for dinner. Once you see where protein is lacking in your diet, you can then see where you can add more to feed those muscles and also to keep you from being hungry all day.
Along with writing down the foods you eat, note how much exercise you get and the type of exercise as well. When considering how to lose a fat belly, you need to consider the amount of exercise you get daily and weekly. Write down the time you spend in any exercise and how strenuous it was so you know how many calories you are burning. Note how often you do resistance training and for how long. When you review this information you may be surprised at how little exercise you get every week, and may realise that you need to increase this to lose belly fat fast.
Mix up your workout routine as well every day and every week; this is how to lose a fat belly. When you mix up your routine, your body is always guessing as to the demands you’ll put upon it and this will cause your body to work harder. You’ll be burning more calories if you run one day and bike the next, or take up boxing a few times per week and then jog the other days of the week. All of this will help you to understand how to lose belly fat and how to keep that fat off for good.
You can burn belly fat fast if you work hard and are committed. There is no one exercise or weight loss plan that works for everyone, but there is a good way to burn belly fat and keep it off for life.
How to Burn Belly Fat Fast
Cutting calories and exercising vigorously is the best way to burn belly fat. When you cut calories, your body will turn to your fat stores for energy, so you’ll lose weight everywhere. This is the best way to burn belly fat; that excess weight around your midsection will be trim in no time if you cut out soda, sugar, simple carbs, and unneeded calories every day. Keep a list of what you eat and note where you can make changes so you can burn belly fat fast and keep your weight under control.
This also means pushing yourself and challenging yourself to work out and work out hard; a leisurely stroll just won’t burn extra calories. Jogging, jumping rope, wind sprints, running, hiking, rock climbing, kickboxing, and step aerobics will all help to trim your waist and give you a flat tummy. The more you push yourself, the more calories you’ll burn and the slimmer you’ll be including around the waist.
Mixing up Your Routine is the Best Way to Burn Off Belly Fat
To keep your body challenged, mix up your routine. This means you’ll burn belly fat fast and will keep it off as well. When you struggle with how to burn belly fat even though you’re already working out and being active, you may simply need to add some changes to that exercise routine for the best results.
Make a list of everything you do for exercise and consider how to mix up that routine; this is how to burn off belly fat. If you take an aerobics class twice per week, try hiking two other days and kickboxing for two other days. Your body will be kept guessing which means it will be working its hardest and burning the most calories.
Resistance is Key to Burn Belly Fat Fast
Adding resistance is key to burn belly fat fast. The more muscle tone you have, the harder your body works and the more lean and toned you look overall. Never give up on crunches and sit-ups and other weight lifting; simple arm and leg curls will help to build muscle and rev up your metabolism.
All of these together are the best way to burn belly fat fast; you can get a lean and toned tummy in no time if you combine diet with exercise and resistance training.
If you consider yourself a fat belly girl and wonder how to lose my belly fat, don’t give up on having a lean and toned midsection just yet. The right changes for diet and exercise will trim your tummy and having you looking lean in no time.
How Do I Lose Belly Fat
First consider your diet. If you can’t lose belly fat, often it’s what you eat that’s the culprit. Keep track of everything you eat in one day, and that means everything including snacks from the vending machine, soda, juice, and candy. Add up the calories each day and see where changes can be made. Your diet should be made up mostly of lean protein, fruits and vegetables. Sugary sodas and empty calorie snacks are often the worst offenders when you want to lose belly fat, so cut these out completely.
Add protein to every meal; try an egg and turkey bacon for breakfast, a turkey or ham sandwich with mustard rather than mayonnaise for lunch, and broiled chicken or fish for dinner with steamed vegetables. Have fruit as a snack rather than candy or crisps.
Get Active to Lose Belly Fat
You won’t be a fat belly girl if you get active; this is the answer to the question of how do I lose belly fat. Every day, walk briskly or jog lightly. Take stairs, jump rope, or join an aerobics class. If you sit on the couch at night you won’t lose your belly fat especially if you sit behind a desk all day. It may seem challenging to be active if you haven’t exercised much, but once you start, and you start to see weight loss and real results, you’ll be enthused about keeping up with it. You may also find it’s easier to exercise once you lose weight because your body is not working so hard to move around so much weight, and you can easily increase your routine each week.
Exercises that target the belly will also help to trim your midsection. Crunches and sit-ups are easy to do and will whittle your waist in no time. Spend five minutes on each exercise every day the first week, then increase it by five minutes every day, each week following. This will challenge you and work those ab muscles to lose that belly fat.
Don’t give up on losing your fat belly but make a plan and then stick with it. If you write out what you eat and keep track of your exercising, you will find that you lose weight quickly and effectively, and can keep up with your routine for the long-term.