Nadeem 90% of the people with belly fat wish they could lose their paunch. Even though belly fat is quite common, there aren’t many people who actually like the appearance of their stomach. 60 % of the people with belly fat actually take steps to do something about losing their paunch. It is why information on ‘how to lose belly fat fast’ accounts for some of the most popular searches online today.
The disadvantage of having belly fat isn’t just tied to its visual impact. There are serious health consequences for retaining belly fat. Men and women with belly fat have higher risks of suffering from cancer, heart disease, high blood pressure and sleep apnea among other options. Understanding how to lose belly fat fast is the only way of protecting yourself from these risks.
How to lose belly fat fast
So how do you lose belly fat fast? The first thing that you need to accept is that it is impossible to lose belly fat by training only one part of your body. Thousands of people spend long hours every week performing sit ups with the expectation that this will help them lose belly fat fast. Nothing could be farther from the truth.
Doing a thousand sit ups every day will build your stomach muscles. It’ll give you painful cramps. But you WON’T lose belly fat fast by doing them.
The body doesn’t choose where it burns fat. The only guaranteed way of losing fat in one part of your body is to lose fat all over your body. Unfortunately, one of the downsides of belly fat is that this is usually the last part of the body to lose fat and most people end up quitting before they reach this final stage.
There are different views on what constitutes the best way to lose belly fat. Most nutritionists and fitness experts are however quick to identify the importance of exercise. By adopting the right exercise routine combined with the right lifestyle changes, you’ll be well on your way to getting the lean frame that you crave.
The rule behind exercising is simple. The body is an efficient machine. It only burns the calories that it needs and then stores the rest away. Your belly fat is essentially made up of unused fuel. In other to lose belly fat fast, you’ll need to force your body to burn up the fat. That is where exercising comes in.
Aerobic Exercises
Aerobic routines are great calorie busters. Popular examples include running, walking, swimming and biking. During a cardiovascular exercise routine, the body burns more calories than it does at rest. You can burn twice the amount of calories by walking for 30 minutes than you would if you were sitting. You can burn four times as much calories running for the same period. Exercising forces your body to burn more calories, which in turn will force it to turn to your body fat reserves. By engaging in aerobic exercise for at least 30 minutes, five days of the week, you can end up burning a significant amount of belly fat quickly.
For an aerobic routine to be effective, it needs to be done at your optimal heart rate and sustained for a brief period. An individual’s optimal heart rate falls between 60 to 80 % of their maximum heart rate. An easy way of getting a rough estimate of your maximum heart rate is to subtract your calendar age from 220.
Strength training
Another important element of weight loss is strength training. As people get older, their body slowly begins to lose muscle. This reduces their metabolic rate and increases the rate at which they gain fat. The human muscle is like a mini engine. It burns fat by just being there. You can therefore boost the rate at which you lose weight by engaging in strength training routines.
Lifting weights and dumbbells will help you lose belly fat faster. Doing push-ups, sit-ups and similar resistance workout will build up your muscle mass giving you a lean and toned look.
Watch your diet:
Some people find that their weight remains the same despite investing many long hours every week at the gym. The reason is not tied to genetics—as some would suggest. It’s a question of a diet. Eating the wrong meals can very easily sabotage your efforts at weight loss. Exercising will force your body to burn more calories. But eating the wrong meals will only end up piling those calories right back in. To lose belly fat fast, you need to make an active effort to alter your meals.
Avoid eating foods made out of processed ingredients such as white flour or white sugar. Such foods are stuffed with calories and will leave your body flushed with more fuel than it requires. Instead of eating processed foods, eat foods rich in nutrients and fiber. Fruits and vegetables are a great option. They have low calorific content and will keep you satisfied for longer periods of the day. They’ll also keep your metabolism spiked helping you lose belly fat faster.
