Topic: How do I lose stomach fat fast?
October 15, 2019 / By Columbine Question:
I need to lose stomach fat fast. Can you recommend some exercises or something that will help me lose stomach fat fast. Need help ASAP.
need some more advice common guys
Bernice | 6 days ago
Exercise for weight loss. Aerobic exercise will facilitate fat loss all over your body, including your belly. You can't "spot-burn" belly fat, but it's usually the first to burn off when you exercise, regardless of your body shape. Just be sure that you focus on calorie-burning exercises, rather than sit-ups or crunches. If your abdominal muscles are covered in fat, no strengthening of those muscles is going to change that. Aerobic exercise is key.
* An additional benefit is that exercise reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.
Change your diet. Unless you restrict your calorie intake, you're not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you've already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn't going to help you get rid of belly fat--in fact, it'll probably make the problem worse!
Whole grain pasta salad
Whole grain pasta salad
Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
* Studies suggests that a diet with a higher ratio of monounsaturated fats (avocados, nuts, seeds, soybeans, chocolate) c1. If you do not target your lower stomach with specific exercises, when you lose lower stomach fat it will be flabby. Why would you want to lose weight
and look flabby? However we are getting ahead of ourselves. The first goal is to lose overall fat, since we have established that we can not fat reduce.
In order to lose weight quickly
you need to eat around 1200-1500 calories each day, but no less than 1200. On the first day that you begin to count calories, you'll find out how many you eat every day. On the second day, reduce your calorie intake by 500 per day until you reach 1500.
2. You need to keep track of your calories. If you don't you will not start to lose weight and will not be able to keep it off. As soon as you start to cut your calories you should begin a weight training program. Cardio is also good, but weight training is important because muscle burns calories.
As part of the weight training you need to add ab work outs, in order to target lower stomach fat and muscle. You need to hit your abs hard and do a lot of reps from different angles. Super setting is a good way to go. This means that you perform alternate ab exercises with no rest between your sets for at least 15 minutes.
3. But this is not enough to lose fat on your lower stomach, so don't go there. It's weight training that takes it off, particularly working your legs. Your legs are the heaviest and toughest muscle to work on so that if you work them hard enough you'll be able to burn more calories and lose more fat.
More about the abs. When your lower stomach requires extra work you need to spend more time targeting the area. You can do this by doing leg raises, windmills, ab pull ups, vacuum pose and reverse crunches as well as obliques which are more commonly known as love handles.
5. Your ab program should go as below in a super set with no rest between your sets. Once you finish this routine, you need to repeat it for 15 minutes. If you are a beginner then you need to build reps, sets and intensity.
** 20 oblique twists
** 50 bicycle abs and 50 leg raises
** 5 vacuum poses hold for 15 seconds
** 50 reverse crunches and 50 windmillsan prevent the accumulation of both types of belly fat. Some experts argue, though, that it's not that these fats specifically target abdominal fat in any way; it's that anyone will probably lose weight on a lower calorie diet (regardless of where those calories come from) and as discussed earlier, belly fat is usually the first to go.
* Trans fats (in margarines, crackers, cookies--anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.
* Soluble fiber (apples, oats, cherries) lowers insulin levels, which, as mentioned earlier, can reduce the presence of cortisol in the stomach.
Check out this site for further information http://www.sixpack4real.com/learn-how-to-lose-stomach-fat-fast.php
Originally Answered: How to lose stomach fat fast?
The MOST important thing is to eat naturally..without medicines, chemicals, "starving" your self etc.
first, it would be best for you to eat as healthy as possible..this will also help you considerably to lose weight gradually and naturally..
eat fresh fruits, vegetables, drink plenty of WATER..avoid all cokes, caffeines, smoking, alchohol etc. as these also add weight as well as they contain chemicals which disturb your natural bio rythmns as well as brain chemistry. try not to eat too much meat, and the meat you should eat should be "lean meat" such as steamed chicken and rice, or steamed fish with rice..and vegetables,, this should be your staple diet rice and vegetables with fruits..AVOID "JUNK FOOD" and "Fast Food" as this type of food is very unhealthy, lacking in vitamins really and has plenty of fattening molecules which make one gain weight and is not good .
if you snack,, try fruits with yogurt or fruit yogurt and nuts.. nuts are very healthy for your body .and contain proteins.
go for walks every evening or morning or whenever you get time each day for 1 hour or 2 hours..make this somewhere you enjoy walking even if you have to drive a bit to there..and make this a daily routine..you will enjoy it once you get into it ..and it makes you feel great after..just walking for 1 hour or 2 hours.
if you do this..every day for one month ..you should lose at least 10 pounds per month until you get to your natural healthy weight..dont know what your height is,,but look up on the internet what your weight for your height should be ..and when you get to this weight,,your body will look very nice and you will feel very good.
10 pounds each month in 3 months you should lose 30 pounds..for sure...but no junk food and dont drink alcohol or smoke, dont eat junk..just healthy food with vitamins and walking 1 hour or 2 hours every day..and drink plenty of water..this is guaranteed way to lose weight naturally and for good, if you stick to this, which you should,,as it makes you feel so much more positive due to the vitamins and lack of chemicals making you feel depressed...
btw, forgot to mention,,just in case you dont know how to really make healthy meals..buy a "food steamer" at your local deparment store..they are very cheap and work very well..as well as buy a "rice cooker" which is also very cheap..eating rice is a great way to get your necessary carbs "healthy carbs" to lose weight and has lots of natural energy inside. you can buy asian rice at most large supermarkets or if you have a local oriental market..they sale quality asian rice.. thai or indian rice is good "jasmine rice".. buy corn or canola oil to sprinkle on vegetables or rice before steaming to add to taste as well as you can buy several nice spices like "cumin" or "Curry powders", etc.just sprinkle on the vegetables before steaming to give nice taste.
drink "Green Tea" as this is very healthy and helps burn extra fat faster...you can buy quality green tea at most oriental shops or large supermarkets as well
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You should combine diet and exercise for best and fast results.
Choose healthy foods you like and replace unhealthy ones you eat in a day with them. Drink lots of water. Stay away from fat and sugar. Dont eat after 7pm. Eat 5 small meals in day, including snacks, not 3 big ones. Eat grilled and boiled foods, not fried and fastfoods. Here is a sample diet plan;
Breakfast: Slices of tomatoes, a piece of cheese, 4 5 olives, 2 egg whites and green tea
Snack: nuts or fruits
Dinner: Grilled chicken, turkey or fish and boiled vegetables or salad
You should exercise for best, fast and permanent results. You can exercise at home easily with a good program. And support it with walkings or runnings. There is a good program which includes exercises and eating plan. It is most recommended one. Me and my friends use it. Take a look at it and more helpful articles about weight loss, nutrition and exercise from http://www.diettipsandfitness.com/
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