Diet and Exercise Tips to Lose Belly Fat
If so then I'm going to give you the best way to lose belly fat fast. Having abs does take some dedication and a little more than just doing some crunches every night, but it's definitely possible if you are willing to put the work in. Here's how to start losing belly fat fast:
Most people who successfully get rid of their abdominal fat -- and keep it off over time -- learn to eat frequently, but in moderation. Basically they eat several small, balanced meals and snacks per day. By eating a relatively small amount of calories every few hours you keep yourself from getting hungry and overeating at any one meal. Plus you keep your metabolism in high gear, which greatly helps the fat loss process. If you can't seem to get rid of your stubborn belly fat, it may be because you're eating the typical 2 or 3 large meals per day.
belly fat is the stored fat of the body which needs to be used in order to get rid of. Many people cut down on their food quantity, do some ab exercises to lose belly fat and after a few days, when they fail to see results, they give up! For example, if you are eating food worth 1000 calories in a day, and burning thousand calories, you are doing good to not put on additional weight, not lose existing weight! Instead, if you intake 1000 calories a day, then you need to burn more than 1000 calories to burn the stored fat.
One food that is highest in monosaturated fat isn't actually a food at all, it's Canola oil. Incorporating this into your diet is easy, because it is used for cooking. This is one of the best foods that help lose belly fat as it is one of the highest in monosaturated fat and can be used regularly when cooking. I don't do a lot of cooking so I actually put a tablespoon into my protein shake after a workout. You can't even taste it.
Before starting any exercise program, select exercises that are designed to target the abdominal muscles. Abdominal exercises such as leg lifts, sit-ups, pilates, crunches to lose belly fat will not only strengthen and tighten the stomach muscles but will also reduce stomach weight. Exercising for 30 - 60 minutes three to five times a week, will enable you to burn belly fat faster.
Adding more fiber to the diet is another great way to lose stomach fat fast. However, be sure to increase the intake of fiber rich foods slowly, as your digestive system can take time to adapt to a high fiber diet. Foods that are known to be good sources of fiber are, whole grains, whole wheat foods, brown rice, oatmeal, oat bran, quinoa and fruits and vegetables.
Most women tend to eat excess calories than required. You can calculate and find your total requirement of calories (it differs according to age) and consume only those number of calories. You also need to avoid emotional eating of foods as in chocolates, chips and ice cream.
About the Author
Author is an online researcher on natural weight loss. Nutritionist. Click read more on how to lose belly fat, how to lose belly fat for women.
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Frequently Asked Questions...
How many calories to eat per day to lose FAT & gain muscle?
My stats are 5'0, 16 years old, 96 lbs (I know it sounds small, but I'm too flabby - My thighs are 20 inches around at the thickest part, which is weirdly unproportionate to the rest of me), and very active. I use an elliptical for 35 minutes 6 times a week, burning 400 - 500 calories each time.
I tried a bunch of BMR calculators and some said, to maintain my weight, I should eat 1600 WITH the exercise I do while others say I should eat somewhere closer to 2700. So I'm confused - How many should I eat?
IMPORTANT: BUT I'm currently working on trying to burn fat and gain muscle, so how many calories a day do I need to do that, less or more? I want to change my appearance, but not my weight - At least, I don't want to get lighter, just smaller and toner.
I also do an hour pilates class every three days, and I do squats and lunges and crunches whenever I can, almost every day. Am I on the right track to getting rid of fat and gaining muscle?
Answer:
Gaining muscle and losing fat at the same time is very hard, but definitely possible, a cyclical diet is the easiest way I've found to do it.
Basically what you do is eat 'high' calories (1500-2000 for you most likely) on days when you do heavy exercise (weights, calisthenics, etc) and then next day eat low calories (800-1200) and do your cardio whatnot, though not too much, cardio will eat away muscle, just look at marathon runners. Usually works best to do Monday, Wednesday, Friday high calorie days and the rest low, but I don't know your schedule.
On heavy exercise days you want to eat something like 100-300g carbs, 100g or so protein and the rest fat, then on cardio days eat less than 50g carbs and heaps of protein, something like 150g for you. Low carbs makes your body use fat for fuel and the high protein ensures your brain is sufficiently fueled, the heavy exercise makes the muscles want to store carbs more, so eating carbs on those days makes more carbs go into the muscles rather than into fat.
Yes, diets like this suck, there's little variation you can do, but they work, I do it myself when I want to lose fat and keep/gain muscle.
Hope this helps and good luck!
