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Are you a depressed because you’re a little overweight and looking to lose belly fat? Not only do you want to lose belly fat but wouldn’t it be nice to lose pounds of muscle or get a six pack as well?
Let’s face it, our waistlines have been out of control for years and it’s only now that you’re trying to lose belly fat. Everybody wants a tight ripped midsection but they don’t want to put in the work and discipline to get those flat abs.
It’s very important that we understand that having belly fat is a potentially dangerous situation. We’re finding out from recent studies that carrying excess belly fat can be associated with more long term diseases like cancer, heart disease and diabetes. This is actually pretty scary because most people don’t think that this is a serious condition.
We know belly fat can be stubborn but remember, it took you years to build it and gain it, don’t think you can lose belly fat in a matter of a week.
It’s time to follow a diet plan and get rid of your stomach fat. This means changing your diet and exercising.
how to get rid of belly fat fast
The fastest way to get rid of belly fat includes obviously diet and nutrition. On the diet side of your health you need to cut out ALL sugars (lower your insulin levels if you can) , carbohydrates, and eat more vegetables and high fiber foods in all your meals especially dinner.
Refined sugars like processed carbohydrates like cookies, candies, crackers, cakes, breads, these foods turn to sugar in your body and will not give you success in developing abdominals that are skinny and sexy.
If you want to get rid of stomach fat fast, you need to cut out all sugars from your diet. Your morning blood sugar level should be no higher than 85 (before you eat).
You also need to maintain low cholesterol levels as well as raise your metabolism by doing strength and resistance training using free weights and interval workouts.
On the exercise side of your health and fitness, you must focus on intense cardiovascular exercises, aerobic exercises and ab workouts that make your core burn.
Basically any exercise that helps increase your heart rate will also reduce stubborn belly fat. Before you start exercising on any machines trying to get results, write your goals down, take note of your body mass index (bmi), what your waist size is etc.
That way you can figure out after a few weeks how much weight you lost, whether your lean around your stomach or now and if you even feel better.
6 Tips To Lose Belly Fat :
- Dramatically reduce your stress.
- Create a calorie deficit
- Eat Healthy : Avoid wheat, sugar, gluten, alcohol and soy.
- Sleep at least 8 hours if you can. But always make sure you get minimum 5 uninterrupted hours of sleep.
- Eliminate trans fats immediately
- Cardio Training: Do a killer ab workout. Walk or run. This is great for the stomach and core.
What’s a good “lose belly fat diet plan”?
Diet plan to lose belly fat is simple. Follow the steps mentioned above which are getting rid of all junk foods like sugar. Sugar gets stored as saturated fat and creates the overweight disorder. Then also limit your late night eating. Living with these food cravings creates conditions of depression which cause you to look for medicine as the solution. This is an endless cycle you can’t get trapped in.
No matter how healthy you think the food is, our bodies were not meant to eat late at night. You can look up what’s called “Chronobiotic Nutrition”. Basically don’t eat after 8pm if you want to follow a good lose belly fat diet plan that works.
A diet plan that helps you lose belly fat cannot be complete without telling you to avoid alcohol especially beer.
If you’re trying to lose belly fat with your diet, don’t blow it by going out drinking beer. Live more naturally, eat a higher ratio of fruits, vegetables, nuts, seeds, grains, vitamins and supplements to junk foods that cause you to put on weight.
Doing this as a habit will help you reduce belly fat without exercise. Don’t forget to drink lots of water and do your deep breathing every day too. You cells need the increase and lift in oxygen to work better and help increase blood flow circulation.
A body that consumes 3000 calories a day, and burns 3000 calories a day will stay at the same weight. A body that consumes 2500 calories a day but burns 3000 calories will lose weight at the rate of about 1 lb per week. Check here to understand the logic of creating a calorie deficit.
15 best exercises to lose belly fat
Click here for the full list of exercises to lose belly fat. Pick a few exercises that can help you get rid of your belly fat and have fun with them!
- BICYCLE CRUNCH
- MOUNTAIN CLIMBER
- CRUNCHES
- ALTERNATE LEG RAISES
- LEG RAISE
- DEAD BUG
- DECLINE SIT-UP
- HEEL TOUCH
- CRUNCH WITH LEG RAISE
- INCLINE LEG HIP RAISE
- SPIDER PLANK
- CAPTAINS CHAIR LEG RAISE
- WEIGHTED SIT-UPS
- STABILITY BALL KNEE TUCK
- FROG CRUNCH
Choose at least 4 or 5 exercises to get rid of your belly fat and make sure you do it at least 3 days a week for at least 6 weeks.
Great Exercise Activities to Help Lose Belly Fat
On top of a really good get rid of belly fat exercise regimen, you have to also follow a proper diet as well as doing lots of cardiovascular exercise like running, jump rope, swimming, bike riding or playing sports like soccer, tennis or basketball.
It is important to participate in outdoor sports or activities you already love (when starting out any fitness plan) rather than doing compound workouts in the gym or doing a thousand crunches, an hour of Pilates or five hundred sit ups per day. Here are some of the exercise activities that will help lose belly fat;
- Running
- Jogging
- Cycling
- Swimming
- Yoga (Stretching)
- Ballet
- Boxing
- Rowing
- Dancing
- Tennis
Doing sports and aerobic exercises outside for toning your abdomen, with friends helps you to enjoy the changes your making rather than making it a grind. Not only is this type of exercising fun but it will lower your body mass index (bmi) significantly helping you to look lean and have tons more energy each day.
Lose Belly Fat Workout
Aim for 15-20 minutes of cardio training 3 times a week. This program below can give you fat loss tips as well as increase aerobic conditioning! These types of physical activities all help you tone and tighten your midsection.
Choose a variety of exercises for your cardio workout, but be sure to include cardio, weight training and a fat-burning diet if you want to shed belly fat.
| Exercises | Total 3 Round | 60 Sec Rest Per Round |
|---|---|---|
Arm Circle | 3 x 15 Warm-up |  |
But Kick | 3 x 15 Warm-up |  |
Squat | 1 x 20 sec 10 sec rest per set |  |
Mountain Climber | 1 x 20 sec |  |
Crunch | 1 x 20 sec |  |
Burpee | 1 x 20 sec |  |
Bicycle Crunch | 1 x 20 sec |  |
Side Crunch | 1 x 20 sec |  |
5 Min Belly Fat Workout For Beginners
The key to a good beginner workout routine is to do short and intense workouts. These exercises are super easy to follow, and can assist you in slowly increasing your daily activity levels. Doing a routine like this will give you the greatest results.
If you’ve never exercised before, start with this simple 5-minute abs workout.
In this workout, 1 round consists of six exercises. When you complete 2 rounds, you will have done an average of 5 minutes of training. Complete each exercise with 10 seconds of rest. When the 1st round is over, rest for 1 minute and start the second round.
Weight Training to Lose Belly Fat
You should train with weights, because cardio training alone will not help to lose belly fat. Weight training routine helps boost metabolism by building lean muscle. Weight training is a effective way to tighten the muscles around your tummy to help burn body fat. Aim to to full body weight training at least 2 times a week.
