How to Get Rid of Belly Fat?

How to Get Rid of Belly Fat?

How to Get Rid of Belly Fat
How to Get Rid of Belly Fat

Whether you call it Jelly Belly or Love Handles, the fact is that excess fat, especially around your waist, is not only unattractive, it is a great health risk as well. It increases risks of heart attack, high blood pressure, cancer, diabetes, stroke etc. Unfortunately, efforts made by people to lose weight (actually fat), especially belly fat, are “looks” oriented and not rooted in the health consciousness. And it is no wonder that industry has capitalized on consumers’ desires and market is flooded with “quick fix” solutions for fat and weight loss, which will generate immediate and wonder results. No doubt some of these will generate “immediate results”, but in the long run, these will be ineffective. Maintaining weight and remaining in shape is a life style; a resolve, not a pill to swallow and get the results.

Before I go on to discuss how to lose jelly belly, let me put forth a harsh truth.

“You can not spot reduce belly fat. You will lose fat all over your body”
Now, without going into complex, and confusing for some, details of weight loss mechanism, metabolism, and difference of calories from difference sources etc, weight loss facts can be simplified as:

a. If you consume more calories than you burn, you will gain weight.
b. If you burn more calories than you consume, you will lose weight.
c. If calorie intake is equal to calorie burnout, you will maintain your weight.

An average person needs to burn 3500 calories to lose one lb of weight.

It can be concluded that reducing calorie intake, in other words dieting, will lead to weight loss.

So Dieting is the best solution?

Absolutely NO.

Dieting may be effective in the short term and you will shed off some pounds. But soon, your body’s natural intellect will tell your metabolism system to “slow down”, as it has sensed some “starvation, food shortage” and to survive, the body must now preserve and burn less calories. So after some time, you hit a plateau. By then, you will also be fed up from dieting and gradually, will come back to your normal eating habits. Guess what next? Rapid gain of those lost pounds, plus plenty in bonus.

An ideal, healthy, safe and effective-in-the-long-term fat loss and weight maintaining strategy will have these three elements:

Belly Fat
Belly Fat

a. Eat Healthy. Just forget about diet, which brings with it feelings of deprivation and hunger. Instead, try to replace your poor foods by healthy foods. Healthy foods/meals include lean protein, lots of vegetables, whole grains and fruits. Choose foods that are close to their natural state, for example raw carrots etc. On the other hand, any food that is high in calories and fats and low in nutrients is a poor food. A word of caution; while changing your eating habits, don’t try to overdo it and eliminate everything overnight. It will put you under stress and chances are, you will soon come back to your previous eating habits. Go slow. Make one to two changes in your diet and eating habit a week and continue doing it. You’ll find your belly fat disappear for ever. Here are some practical tips:

Week 1 (starting from today and right now)
Observe your eating habits. Write down everything that you eat for one week.
Identify poor foods (soda, deserts, snacks, tea/coffee, alcohol etc)
Identify poor eating habits (eating a lot in front of TV/computer, when tense etc)

Week 2 onward

Dieting is the best solution
Dieting is the best solution

 

Replace one or two poor foods with healthy foods (soda by fresh water, snacks by nuts or salads comprising of lettuce, carrots, cucumber etc, reduce alcohol consumption, sugar in the tea, give up tea/coffee etc)
Improve eating habits (dine in kitchen instead of in front of TV, drink lot of water, eat only when hungry, no nibbling while surfing the net etc)
Remove candies, cookies, cakes etc from your kitchen cupboard and instead, buy fresh fruits and vegetables and put these on your dining table/refrigerator

practical tips
practical tips

2. Exercise. And I am not talking about sit-ups or crunches. These will strengthen your abdominal muscles and will HELP lose fat, but these are simply not sufficient. You need to adopt a cardiovascular exercise routine to reduce body fat. To start with, I’ll recommend walking. It is easy, does not require high fitness levels to start with and requires only a pair of good shoes. Try to walk at least 30 minutes a day, 5 times a week. Instead of focusing on time or intensity of walk, concentrate on the fact that walking is a mean to exercise your body aerobically on a regular basis. Other options include riding a bike, swimming, jogging etc. Once you intend to increase the intensity, add variety and improve strength, see the article A 10-Minute Exercise Routine You Can Do Anywhere.

3. Build Muscles/Resistance Training. Well, it certainly will improve your looks, but more importantly, it will help you lose weight (actually, fat) quickly and efficiently. Muscles burn extra calories, even when you are asleep. The more muscle you have, the more calories you burn in a 24 hour period, and hence, more fat burning. Additionally, building muscles give you the power to carry on your daily activities more effectively and with energy to spare. Again, A 10-Minute Exercise Routine You Can Do Anywhere is a good starting point for building/strengthening of major muscle. Depending upon your specific goals, you may opt to join a gym for muscle building.

And finally, some practical tips

1. You must have a RESOLVE to have a healthy, trimmed and energetic body
2. You must have a goal; how you want your body to be and by when
3. You must have a work plan for the year, broken down to week and day.
4. Focus only on the current week and today. Review your progress monthly.
5. Start small, but start today and stay PERSISTENT.