Lose Belly Fat
Knowing How To Lose Belly Fat Is More Then Just Losing Weight
Losing stomach fat is more then just cutting calories and particular foods from our diets. What we have to understand is that how to lose belly fat is more about a lifestyle change then just a quick fix. The easiest way to overcome the diet urges is to start to learn how our bodies handle calories, fat, exercise and why we are overweight. Only then can we fully grasp why some things work and others don’t. For instance, did you know that by cutting the number of calories you eat each day you can actually cause your body to hold onto fat? Because our bodies feel like they’re being starved, they quickly go into survival mode, there by holding onto fat.
Diets aren’t everything
I know a lot of you that may have gone on diets before might dis-agree with me, but it’s not all about the diet when you’re attempting to lose weight. Diets in fact can contribute to the horrid yo-yo effect that so many dieters find themselves in.
Not enough people exercise while dieting to keep up their muscle mass. What does this do? Well when you lose weight while dieting you don’t only lose fat, but you also lose muscle. Obviously this has adverse effects to our bodies, so when we go back off the diet we gain weight back on, but we don’t gain muscle. This is a big problem for most dieters. This is why it’s important to maintain exercise and a consistent muscle mass, rather then allowing it to disappear.
Maintain Muscles while Losing Belly Fat
While you’re dieting, or on any form of weight loss plan it’s key that you exercise along with it. Walking is good, jogging is even better, but be sure to get into some activities that also help build and keep muscle. Below we’ll explore some of these such activities you can do at home without having to get a gym membership or any expensive equipment.
Use the KISS principle for Exercising
You don’t need an expensive gym membership to keep your muscle mass. Activities like yoga and pilates give your body a good over all workout, and help build strength. We’re not talking about bulking up, but you should maintain a consistent work out schedule. Getting an at home pilates dvd or aerobic video you can do a few times a week is a good idea, couple that with walking or a jog every few days and you should be fine.
Weight Loss doesn’t happen over night
A lot of us feel pumped up about starting a new diet, usually because of the expectations we have that DIET A will bring us to point B which is small and skinny. How ever what it doesn’t tell you about how to lose belly fat is that there’s a good chance you could gain the weight back. Without a long term plan, and understanding of how our body works, and what it means to lose weight naturally we could be doomed to yo-yo forever.
Take a step in the right direction today, and learn what you can do to eat better, and properly. Create your own exercise routine you follow each day, and discover that you can feel better without fad diets, or gym memberships it just takes some commitment on your part.
Frequently Asked Questions
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QUESTION:
What are some good excersizes to lose some weight and belly fat?
i need to lose some weight soon, i already am eating better but i need some very good excersizes to help me lose belly fat. i also want to tone my back and butt. but my main priorty is losing fat. any ideas that dont include using one of those big blow up balls?-
ANSWER:
Low-level cardio is good for burning fat. Walking, biking, rowing, something that will increase your heartrate no more than 65% than your resting rate (typically 120-125 for 20-30 yr olds).
Unfortunately, the abs are the last area we lose fat from. The changes start at the extremities and work towards the core. However, do plently of upper/lower abs, obliques, and lower back exercises to focus and start toning that area.Do regular crunches, then alternate side crunches (lie on back, knees bent, rest right calf on left thigh and bring left elbow to right knee, do the same for the other side)
For the lower abs, lie on back, hands to sides, lift both legs slightly off the ground and hold for 2-5 sec. OR lie on back, lift both legs slightly off ground and open them up to shoulder width and bring back together. repeat as above.
For lower back, lie on stomach, legs stretched out, put hands behind head and using abs, lift your shoulders off ground and do “backwards crunches”.
For sides, stand with feet shoulder width apart, arms down to sides,holding weight (5-10 lbs) in one hand, bend to the side from the waist lowering weight towards your knee, use other hand to reach over head as you bend.
Some other great exercises are lunges, push-ups.
Challenging one for legs, thighs and butt: lie on floor on side one leg onto of another. Use the top leg to “spell” out the alphabet or numbers 1-25. The bigger the letters the more you will feel it.
(I’ve tried it and I can only get to letter K before the muscles burn)
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QUESTION:
how to lose belly fat and keep my legs from getting skinny?
ok so i keep reading that you can’t lose fat in just one area. and you have to do cardio to lose fat. i used to run a lot but it made my legs really skinny and i didnt lose my belly. so how can i lose my belly fat faster and not make my legs so skinny?-
ANSWER:
Hi there! Here are my tips for a flat and well toned stomach. I’ve been doing this since then so i
I’m definitely sure this will work for you too: (just promise to do this)Good examples of cardio exercises are walking, swimming, aerobics and jogging. Strength training can be done by dumbbells or resistance bands. Few stretches held in place for about 20 seconds.
Crunches can be part of your abdominal training but should be limited and certainly shouldn’t be the only part. To most effectively work your stomach area it is necessary to include about 80% rotational work, were you twist your body.Tips to have correct form include: Don’t ever pull on your neck or head. Don’t allow you legs to move, they should remain still and try to keep your belly button pulled in toward the floor throughout the entire move.
Basic crunch: Lie flat on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head for support. Using your abdominal muscles lift your shoulders a few inches off the ground, pause briefly and return to start position. Complete at least one set of 10-12 reps.
Standing towel circle: stand tall and hold a small towel (or resistance band) taut overhead. Contract abs and slowly draw a large, wide circle over your head and around your torso with your hands. Keep towel pulled taut throughout. Return to beginning position and reverse the circular direction complete at least one set of 8-10 reps in each direction.
Oblique twists with ball: begin by sitting on the ball, walk feet forward until ball is resting under your back-body is now parallel to the floor. Place hands lightly behind head for support. Using your abdominal muscles slowly crunch up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Return to starting parallel position and repeat then switch sides.
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QUESTION:
What is the best exercise there is to lose belly fat?
PLEASE READ – im on a diet
yes i watch my food but i just dont know what exercise to do.
I am athletic & all & can run fast but i just want to lose fat ((( everywhere ))) ((( including belly fat ))) GOOD & FAST to play soccer.
PLEASE HELP =[-
ANSWER:
There’s only ONE WAY to lose fat – and that is to create a calorie deficit. However, there are two ways to create a calorie deficit – one is to decrease your food intake so you are eating less than you burn, the other is to increase your exercise and activity so you are burning more than you eat.Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss and it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then you hit a plateau that you just can’t break through. Cutting calories even more at this point only digs you even into a deeper “metabolic hole.”
Eating more of the right foods (up to a certain point) actually increases your metabolic “heat” like putting wood on a fire. Food is energy; food is fuel, and it produces (metabolic) heat.
Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.
So if you eat more (healthy foods) and exercise more, you get a double increase in metabolism. If you eat less and exercise less you get a double decrease in metabolism. That makes complete sense doesn’t it?
The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training and strength training. But ultimately, you’re not likely to stick with exercise long term unless you choose activities you enjoy – so pick something you enjoy, even if it doesn’t follow the guidelines of “traditional” fat loss programs. It’s better to do something than nothing, and all exercise counts.
Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if you can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what you can’t do or what you don’t like to do, direct your attention to what you CAN do and what you would like to do.
Maybe you don’t like being couped up inside all the time. Maybe you’d prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe you like basketball or tennis. Maybe you’d enjoy classes, or yoga or pilates. Your options are nearly unlimited, but you have to do something or your body will begin to deteriorate.
As you increase your lean muscle mass, you’ll also get a permanent increase in your resting metabolic rate. Muscle is what drives your metabolism, keeps you young and makes you look more physically attractive. Others will notice how good you look, and you’ll feel better about yourself too. Yes, you may lose weight from diet alone, but you’re likely to end up a “skinny fat person” with a slow metabolism and very little lean body mass (not to mention, you’ll probably gain back all the fat)
Last, but not least, be careful what you say to yourself over and over because that tends to program your subconscious mind and create your self image. If you’ve been repeating to yourself for years, “I’m not big on exercise” or “I’m not an exercise person”, that eventually becomes a part of your identity. You always tend to behave in alignment with your identity in order to stay “true to yourself.”
Maybe when you look in the mirror after just a few weeks and see your body start to change you’ll begin to like enjoy exercise a LOT. It can get addictive, you know. The endorphins that are released when you exercise are like opiates. Ever hear of “runners HIGH?” Ever hear of an “exercise addict?” What would YOU rather be hooked on? Forget about popping pills, Your body is the most exquisite pharmacy on the planet. Exercise is a better fat burner, health creator, energy producer and anti-depressant than any man-made drug will EVER be. Exercise can be fun and FEEL GOOD too.
Human beings were meant to move. Bodies don’t lose their function by being used too much and “wearing out”, they lose their function by not being used enough and “rusting out.” So if the positive benefits of exercise don’t motivate you enough, then just picture yourself 10, 20 years from now and imagine what will happen to you if you DON’T start exercising today.
Check out my website, where I have reviewed the top weight loss products.
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I hope this is beneficial to you reaching your goals!
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QUESTION:
How can I lose belly fat without losing too much weight?
I am 15 years old (male) and I have belly fat and lovehandles. Albeit, I am not obese or overweight, I still would like to lose belly fat and slim down my stomach area. I heard that cardio can make you lose fat but I am worried that if I do too much cardio that I will lose a lot of weight. Any advice on how to lose the belly fat without losing too much weight on cardio exercises? Also is it advisable to lose the belly fat first and then concentrate on ab toning afterwards? Or maybe its better to do the ab muscle training along with the cardio?P.S. can you also tell me how long the whole process will take?
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ANSWER:
If you are doing lots of cardio, which is good for your heart and body, and do not want to lose weight but some fats, then you can eat more complex carbs and lean protein. The protein will enable you to turn them into muscles, if you weight train.Overall, eat healthily with lots of veggies, lean meat and complex carbs and exercise, you will not have problem losing some fats.
I am on low carb, low fat, high fibre, high protein and a hour brisk walk 5 times a week, and I have lost 31lbs and gain better health. I am now maintaining my 108lbs for more than a year.
Details in my blog
Xiaozhen
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QUESTION:
what are some good excersizes to lose some weight and belly fat?
i need to lose some weight soon, i already am eating better but i need some very good excersizes to help me lose belly fat. i also want to tone my back and butt. but my main priorty is losing fat. any ideas that dont include using one of those big blow up balls?-
ANSWER:
Depending on your present physical condition, I would highly recommend walking and swimming. Start out with what you are comfortable with and increase your distance every week. Alternating the two exercises helps to keep it from getting boring. Once you get up to walking about 30 minutes or more 3 or 4 times a week you should start tightening up and shrinking the body fat. If you are swimming too it will accelerate the process. Doing floor exercises like mini crunches and leg raises can help tighten up the belly and butt as well as helping your lower back.
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