Shedding That Stomach – What You Need To Know Right Now

by Mike

What You Need To Know About Body Fat

Fat is an extremely important part of our body and is in fact essential in order for us to survive.

Fat is made up of glycerol and acids, it can present in solid or liquid form and is also known as lipids. Categorized as saturated, poly-unsaturated, or mono-unsaturated, it aids the absorption as well as the digestion of several vitamins. These vitamins include K, E, D, as well as A. Fats are also required for the correct and healthy functioning of our body. They are good for our hair and our skin, and they also maintain our body’s correct temperature. In addition to this fat also acts as stored energy.

Nevertheless, too much fat is unhealthy, and it is essential to create a healthy balance between not eating too much fat yet still making sure it is present in our bodies. Many people desire to lose fat, especially around their bellies, and the only way to do so is by eating a healthy diet and maintaining a healthy dosage of exercise.

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It is most important to limit the intake of saturated fats because these increase cholesterol and thus they line up our arteries. Poly-saturated fat only has a minor effect on our cholesterol, however the healthiest fat is mono-unsaturated. This is because mono-unsaturated fat actually increases good cholesterol and reduces the bad cholesterol in our bodies. It is important to make sure you are eating the right types of fat because fat can be potentially harmful to our bodies. This is because it can initiate various diseases, such as; heart disease, diabetes, cardiovascular problems, high blood pressure, and gallbladder issues.

As stated, we do need fat, so it is important not to think that you need to get rid of all the fat in your body – you don’t! The problem arises however when you acquire more fat then is required, this fat tends to get deposited around your stomach area first and foremost, and thus people often find it necessary to shed stomach fat.

How Does One Accumulate Belly Fat?

There are in fact a lot of factors that can lead to the accumulation of belly fat. These include; overeating, no exercise, lack of a balanced diet, meal portions that are larger than required, eating when you are not hungry, and snacking on a regular basis.

In this day and age the lack of exercise is apparent. Because of the innovations in technology individuals tend to spend more time sitting down than they do moving around, we are more often than not sitting at a computer desk or sitting at the wheel of our car. We also tend to eat more fast foods and takeaways for the sheer convenience of them.

How Long Does It Take To Lose Belly Fat?

This is the million dollar question and obviously each individual is different. However, one thing is true; losing belly fat is extremely difficult and there is no hiding from this fact. The speed at which you lose weight around your stomach depends on the amount of calories you intake on a daily basis, as well as your metabolism, and the amount of frequent exercise you do.

If your daily calorie intake is high then you will find it increasingly difficult to lose belly weight because it will affect the metabolism of your body. People who have a faster metabolism will lose weight quicker, and those who have a slow metabolism will find it a bit harder to lose weight. Individuals who do not participate in any physical activity tend to have a slow metabolism and this of course will make it more difficult for them to lose weight.

A way to increase our metabolism and lose weight is to carry out muscle focused exercise, such as; strength exercises, weight training, and cardio exercises. To put into perspective how difficult it is to lose weight, in theory you need to burn approximately three thousand and five hundred calories in order to burn one mere pound. Thus the obvious conclusion is; you must burn more calories and intake less in order to shed pounds.

What Can I Do In Order to Lose Stomach Fat?

There are several proven tips that will help you to lose tummy fat:

Eat few small and balanced meals everyday:

Try to include fruit, vegetables, multiple servings of grain, and meat and dairy products in your meals. Also eat smaller meals little and often because this will increase your metabolism and is much better than eating three large meals a day. Do not attempt to follow any of the follow diets; low-carb diets, low-fat diets, grapefruit diets, soup diets, or any diet that limits your macro-nutrients (protein, carbohydrates, and fat) for that matter. This is because these diets only decrease your metabolic rate, this means that when you begin to eat normal again you will merely put even more weight on.

Cut down on saturated fats:

Don’t avoid fats all together but make sure you cut down on saturated fats. Try and have smaller servings of fatty meat and dairy products and switch to low fat variety foods as an alternative. I also recommend baking rather than frying and using an extra virgin olive oil whilst cooking.

Cardiovascular exercise:

Start doing cardiovascular exercises, these include; walking, jogging, aerobics, and cycling, to name but a few. Cardiovascular exercises will increase your metabolism and consequently burn calories. Try to do three cardio workouts a week at twenty minutes a session.

Weight training and calisthenics:

Weight training and calisthenics will help you to build muscle as well as burn calories. However, it is vital to understand the structuring of these workouts. Do not waste all of your time only doing abdominal exercise in the hope of specifically targeting your stomach fat, as it does not work like this, in fact it is a very ineffective method. Instead make sure you are working all muscles in your body. This will increase your metabolic rate both during and after the workout as well as stimulate the fat burning hormones in your body.

Finally, losing stomach fat requires both focus and intensity in your workouts. You can’t lose weight by simply sitting in front of the TV wearing one of the ‘fat burning’ belts you recently saw advertised – they don’t work. There is only one way to lose belly weight and its simple; decrease your calorie intake and increase your activity level.

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{ 7 comments… read them below or add one }

Gareth Thomas June 24, 2010 at 10:03 pm

Hi,

Great information on belly fat but I have to point out one thing which really bugs me… sorry… the title of the post should be “What Can Be Done To LOSE Belly Fat?”, not LOOSE belly fat. Sorry if this sounds picky but it’s a common mistake and makes the post look amateurish. Change it and you’ll keep the higher grade readers on your side.

willie October 1, 2010 at 6:17 am

hi,

how can you overcome plateu. I exercise and get frustrated when i reached plateu.

Roll February 3, 2011 at 6:03 pm

Everything you said is very true and one of the main things is what you eat is what you are. I used to work out and never lose weight as much as now. The main problem was what I was eating, I was eating more calories than what I was burning. Also you need to eat fruits periodically during the day and no street fast food junk. Also say good bye to many juices as they have a lot of sugar most of them. When I had lunch or dinner so I wouldn’t drink soda I mix 3/4 water in the cup and 1/4 of the juice so I can get a different flavor than just water. As many don’t like to drink water specially for lunch or dinner this well help you. And you need to drink around 8-10 cups of water the whole day is a must. Before exercise I would drink 1 cup of water, I would walk for 5 minutes to worm up, then I would run as fast as I can for 1-2 minutes, then walk for 15-30 seconds. Ones I would reach the first 8 minutes I would drop to the floor and do push ups as many as I can, then back up and run. In the same time I was walking and worming up I would also box like if I was hitting a punching bag. I at-least do around 5 sets of push no matter how many but you have to do as many as you can handle. So you can choose every 4 minutes push ups or your decision but need to do no less than 5 sets.

One of the keys things I notice was that you have to keep your heart pounding for no less than 45 minutes. After I’m done with 1-4 miles I would do some weight lifting for 10-15 minutes. I started with 1 mile now I’m at 4 miles. At 3 miles is where I started to notice the difference of losing more weight.

I also started to play tennis ones a week and going on the bike for around 5 miles. It feels great to be able to walk and not have to stop to catch your breath. I lost already 30 pounds in 2 months the hardest thing is to Never Give Up.

Nadia February 19, 2011 at 3:35 am

Are you crazy? Fat is not an important part of our bodies. You’re supposed to EAT fat, not PRODUCE fat. Sure, I suppose it’s okay to get a little pinchy stuff. Eating fat is what’s good for you; producing fat is what you DON’T want.

Liz March 21, 2012 at 11:00 am

Ok im new for loosening my fat n i need help because i just seem to be eating more n getting biger n is working good for loosening my fat plzzz i need help im to fat i drink lots of water about 10 cups a day n its not doing enny thing help some plz

busola April 6, 2012 at 3:34 pm

I really enjoyed reading this article. I starve myself a lot without any changes. I will do my best to do all ȋ̝̊̅§ written.

bre April 30, 2012 at 2:47 am

please help i do everything but i still don’t lose weight !

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