Tips for Losing Belly Fat

Fats in the body are stored in fat cells called adipocytes. These cells usually decrease or decrease depending on how much fat they store. When these cells get bigger, someone gains weight, and when these cells shrink, weight is lost. People often ask how long does it take to lose belly fat but in reality there is no set formula for this. People are different, and the way they respond to diet differs, calisthenics or cardio training depends on many things. Factors such as your current condition, age, and genetics play a role in the way your body response. Therefore, how to lose belly fat primarily depends on your workouts and the healthy eating plan you will pursue.

According to the Los Angeles fitness trainer, patience and perseverance is the key when it comes to belly fat loss. Compared to other areas of your body, losing belly fat is somewhat harder. This is because belly has “stubborn fat” that is different from the regular fat. Places like our shoulders, arms, chest, legs usually have rapid fat reduction whereas there is slow reduction in body parts such as stomachs, hips, thighs and lower back. 

Healthy Diet

diet food


Your eating habit usually determines the level of the cholesterol and saturated fat in your body. Though your body needs fats, you should sensibly choose the right food to eat. Saturated diet is contained in the majority of animal products such as beef, pork, lamb, butter, cheese, and cream. Also, whole or 2% milk usually contains dietary cholesterol. American Heart Association recommends that if you want to control this habit, ensure that you reduce the food with saturated fats to 5 to 6 percent of your total daily calories.

In contrast, eating unsaturated fats is usually healthy because they don’t increase blood cholesterol in your body. These fats are generally included in vegetable oils, nuts, avocados olives and fatty fish like salmon. This will, in turn, protect you from the risk of developing diseases such as diabetes. According to American Council on Exercise, controlling your nutrition is the best way to having great abs than doing exercises as no amount of activity will burn off a significant amount of fat. Also, according to the National Heart and Blood Institute, gradually losing weight is the best way to keep it off. Reduce the amount of carbohydrate intake, and the belly fat will significantly melt away.
Ab and Fasten training

Excess fats will cause your abdomen muscles to stretch making them lose their tone. Doing a lot of ab exercises will improve your results. Do a variety of exercises that work well with lower and upper portion of your rectus abdominis and the six-pack muscle. It is also good to perform exercises that work well with hip flexors like leg lifts. 

On the other hand, do a lot of fasted training which basically means training when your stomach is empty. Research shows that fasted training will increase the blood flow to your abdominal region and this will, in turn, burn the belly fat away. The best way to do this exercise is to train before you take breakfast. Also, fasting for more than six hours will increase the chance of your body burning out fat in your belly. 

HIIT


This usually involves taking high-intensity exercises which include aerobic and cardiovascular workouts like climbing up the stairs or treadmills. This will, in turn, cause the heart rate up increasing the blood flow all over the body which helps to burn out excess fat. High-intensity exercises will also induce secretion of fat burning hormones which helps in speeding up your metabolism during the day. According to the American College of Sports, people should do 20 minutes of intense exercises three days in a week or at least 30 minutes of regular exercise for better results. 

Bottom Line 


In conclusion, getting rid of belly fat requires patience and commitment. You ensure that you take foods with unsaturated fats, perform regular ab exercises and engage in high-intensity workouts. HIIT will mean more calories will burn out which will, in turn, reduce the amount of fat in your body. You should also work on carbohydrates as a study done in 2015 by Journal nutrition showed that people who took fewer carbohydrates lost more belly fat compared to those who reduced fat in their diets.

References

1. How is fat stored in the body? - (http://missourifamilies.org/quick/nutritionqa/fitqa17.htm)
2. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat - (https://health.gov/dietaryguidelines/dga2000/document/choose.htm)
3. Know Your Fats - (http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V8z3wE_u_IU)
4. David Knox, A New Guide to Improved Movement in Daily Life (2015)

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