How to lose belly fat?

 

It is not possible to tell you how to lose belly fat because it is not possible to spot reduce. The way to learn how to lose belly fat is by learning how to lose fat from all over your body. In short, cut out refined carbohydrates, eat several small meals per day that include eat quality fat burning protein. Eat low carbohydrate non-starchy vegetables, and low carbohydrate fruits such as berries. Drink more water. Cut out sugars and empty calories. In addition, exercise.

If you want to know how to lose belly fat, cut down on refined carbohydrates. Then exercise. Ideally, people should train both aerobically and anaerobically. Pick a sport or exercise you enjoy and increase the difficulty levels. Be more patient if over 50 years of age. Maintain a balance between the energy input from food and the energy output from daily activities. Remember losing weight is about energy balance.

To know how to lose belly fat, remember that what you put in your body (nutritionally) will reflect on the outside. Cut sugar intake and the resulting insulin rush that causes fat to accumulate. By decreasing sugar and other high carbohydrates while increasing fat burning proteins, low carbohydrate veggies, low carbohydrate fruits, and adding a good daily multi vitamin and mineral supplement, you will change the way your body uses stored fat. Eat 5-6 small meals daily. 8-10 glasses of water daily. Aerobic exercise at least 5 days/20 mins. In addition, do weight training 2-3 times a week to lose belly fat.

A bulging belly is not always belly fat. Sometimes we get out of shape, our abdominal muscles are not strong enough, and everything droops. If you do not have much extra weight anywhere else, try the pinch test. See how much "fat" you can pinch. If it is not fat, try to build abdominal muscles to see if you can pull it all in. However, if you DO have belly fat, you will need to follow the fat burning plans described above and below.

Other than surgical intervention, it is not possible to spot-reduce (even then it is likely that the fat would return). There is only one way to lose stomach fat. You must limit carbohydrates and exercise to burn more calories.

You can lose body fat and build firm muscles through cardio exercise and weight training. However, you cannot neglect the second half of the equation. There is no short cut to losing body fat; you must change your eating habits.

Guide To Body Fat (Adipose Tissue)

 

Body Fat Explained

What Is The Purpose Of Storing Body Fat?

Storage of fat on the body is a critical defence mechanism. Remember, the human body has not changed essentially since the Stone Age. At that time starvation and famine were ever-present dangers to survival, while over-consumption and obesity were unheard of. To enable Stone Age humans to survive periods of food scarcity, the human body was designed to store energy which could then be drawn upon in times of famine. Thus for example, people could overeat during the hunting season, or when food was plentiful, and the surplus would be stored as fat tissue (adipose tissue). And when food was short, the body would burn the deposite fat as energy. Of course Stone Age life and body chemistry was/is much more complicated than this simple explanation suggests, but it suffices to explain why we have a built-in fat storage facility.

How Are Carbs, Protein And Fat Absorbed And Stored?

The human body needs energy to power muscles and to fuel the millions of chemical and biological reactions which take place throughout our system every day. This energy comes from the food we consume in our diet. Food consists mainly of water and three types of nutrient – protein, dietary fats and carbohydrate – which are found in varying proportions in most foods. These nutrients are broken down, digested and absorbed by the body in the gastrointestinal tract, running from the mouth to the anus. Each of these macronutrients is processed and absorbed by the digestive system in different ways.

How Are Surplus Carbs Used And Stored?

Carbohydrate is the major source of energy for the body. This is because, of all nutrients, it converts most readily to glucose which is the body’s preferred fuel. When we eat carbohydrate, it is converted to glucose in the digestive tract and distributed via the liver to cells throughout the body for use as energy. Once our immediate energy needs are satisfied, the remaining carb glucose is handled in one of two ways. Either it is converted to liquid glycogen (a temporary source of readily available energy) and stored in the liver or muscles. Or, it is converted into fatty acids by the liver and stored in adipose cells (fat-cells) around the body.

How Is Surplus Protein Used And Stored?

Protein is broken down into amino acids in the stomach and small intestine, then distributed via the liver to cells throughout the body for a variety of uses included cell formation and repair. Some surplus protein amino acids are kept circulating in the bloodstream, the remainder is either converted into a type of simple sugar and used as energy, or (like carbohydrate) is converted to fatty acid and stored in adipose cells.

How Is Surplus Dietary Fat Used And Stored?

Dietary fat is broken down into fatty acids and glycerol by the stomach and small intestine. It is then distributed (in the form of triglycerides) via the lymphatic system and bloodstream to the cells for a variety of specialized uses or, in the absence of sufficient carbs, for energy. However, since dietary fat cannot be converted into protein and only about 5 percent (the glycerol part) is convertible into glucose, and because dietary fat is not the body’s preferred choice of fuel, a significant amount ends up being stored as body fat in the adipose tissue.

Conversion Of Body Fat To Energy

If energy is required suddenly, the body first uses up its glycogen reserves. After this, it converts the body fat in the adipose cells into energy by a catabolic process called lipolysis. During lipolysis, triglycerides within the adipose cells are acted upon by a complex enzyme called hormone sensitive lipase (HSL). This converts the triglyceride into fatty acids and glycerol. The fatty acids are then transported via the bloodstream to tissues for use as energy, or (along with the glycerol) taken to the liver for further processing.

Adipose Tissue

Adipose cells which make up adipose tissue are specialized cells which contain and can synthesize globules of fat. This fat either comes from the dietary fat we eat or is made by the body from surplus carbohydrate or protein in our diet. Adipose tissue is mainly located just under the skin, although adipose deposits are also found between the muscles, in the abdomen, and around the heart and other organs. The location of fat deposits is largely determined by genetic inheritance. Thus it is not possible to affect where we store fat. Nor is it possible to influence from which area the body burns fat for energy purposes.

Why Do We Get Fat?

Most of us develop body fat because we eat more calories than we burn in exercise. Given a culture which emphasises "value for money food portions" and "super-sizing", along with an steady increase in serving size, an upsurge of new tasty high-calorie foods and energy drinks, such over-consumption is perhaps only to be expected. Lack of exercise is also a major contributory factor. However, overeating and lack of fitness is not the whole story.

Why Are So Many People Obese?

The prevalence and incidence of obesity (the disease of excess body fat) has risen considerably over the past 25 years, both in the developed and undeveloped world. Why is this? We don’t know for sure. Despite extensive research into the causes and predictors of obesity, they remain unquantified. In other words, although we know that (eg) excessive calorie intake, lack of exercise, metabolic disorders and genetic inheritance all impact on the incidence and symptoms of obesity, experts still don’t know the relative contribution of these causal factors. The only thing that most experts agree on, is that the recent upsurge in obesity cannot be attributed in any major way to the influence of genes, since genetic changes typically take millennia to appear, not two decades. Even so, the connections between type 2 diabetes, raised blood fats, obesity and insulin insensitivity – a cluster of symptoms which form the condition known as insulin resistance syndrome – is evidence of a progressive deterioration in the body’s metabolic efficiency, which may be a growing underlying factor in the development of excess body fat among many people.

How Do You Reduce A Fat Belly?

 

Is a Fat Stomach Unhealthy?

Yes. For people with a BMI of 34 or less, a fat belly is regarded as an additional health risk. Fatty tissue which is stored around the stomach and abdomen (sometimes called intra-abdominal, or visceral fat) carries a greater health risk than fat located in the lower body around the butt and thighs. Some health studies show that abdominal fat leads to raised blood pressure, high cholesterol levels, high blood sugar, insulin resistance syndrome (metabolic syndrome X) and heart disease. Because of this, some experts believe that waist circumference and fat-distribution is more important than your actual weight in predicting future health risks.

 

What Causes a Fat Belly?

Where we store fat (surplus calories) is largely a combination of gender, age and genetic inheritance. Men tend to store fat around their middle (apple shape), whereas women typically store fat around the pelvic region, hips, butt and thighs (pear shape). However, women are prone to develop an apple shape in mid-life, after menopause. This is because the female hormones are present in smaller amounts and so their shape tends to become more ‘male’.

NOTE: To understand how surplus food calories from carbohydrate, fat or protein are converted to body fat and stored in adipose tissue cells, see How We Gain Body Fat (Adipose Tissue)

Stress and Stomach Fat

Some health studies show that abdominal fat can develop as a result of stress. This is because the hormone cortisol is released during stress, and a high level of cortisol in the body appears to stimulate the storage of fat around the belly and abdomen. Researchers at Yale University studied 60 women and found that the more stress they were under, the more fat they stored around their stomachs. So it appears that a fat belly is most likely to develop in stressed men of any age, and older stressed women.

How to Prevent a Fat Belly?

If you are prone to store fat around your middle, the healthiest solution is to maintain a normal weight. By matching your calorie intake to your calorie needs and prevent weight gain, you will prevent the development of any excess fat.

How to Reduce a Fat Stomach?

However, if you already have a fat belly, the best option is to follow a healthy weight loss diet, combined with fitness exercises such as aerobics (to burn extra calories) and a stomach-toning workout to help tighten and strengthen abdominal muscles. That said, reducing a fat stomach takes time – especially if you are an apple-shape. Despite what commercials say, there is no diet-plan or type of exercise that can "target" your fat stomach. So please don’t get impatient. Your fat belly will disappear, I promise.

Dr. Atkins Diet

 

Phase 1:

14-Day "Maximum fat-Burning" Dr. Atkins Approved Ketone-Inducing Foods

The first 14 days of the Dr. Atkins New Personalized "Weight Loss For Life" System is a corrective diet to counterbalance your unbalanced metabolism.

 

During the first 14 days you will

1. Switch your body from a carbohydrate-burning to a fat-burning metabolism!

2. Stabilize your blood sugar (and stop associated symptoms like fatigue, mood swings, brain fog, and weak spells).

3. Stop your cravings through not eating those "addictive" foods.

4. Break addictive eating habits to chocolate, wheat or corn derivatives, sugar, caffeine, alcohol, grain gluten, and other "allergic" or "addictive" foods.

5. Feel your metabolic advantage for yourself.

6. Be amazed by how much fat you can burn off while still eating the foods you love.

The induction diet and 14-Day "Maximum Fat-Burning" foods will also help serve you as part of your long-term Dr. Atkins diet program. If at any time you have broken your Dr. Atkins diet program, for any reason, you will simply return to the "Maximum Fat-Burning" phase for a quick "jump start" to your long-term health program.

The Rules of the "Maximum Fat-Burning" phase / 14-Day Rapid Fat Loss Foods:

1. 20 Grams of Carbs a day is your limit. With this intake of carbs, you can go into ketosis and begin burning your fat!

2. Eat until you are full, not stuffed. When you are not hungry, eat nothing or a small protein snack.

3. Stay only with approved foods. This is essential to your success! Don’t cheat with just a little sugar or chocolate, or any of the other "addictive" foods.

4. Stick with pure proteins, pure fats (butter, olive oil, mayonnaise, etc.), and combinations of protein and fat. No protein and carbs or fat and carbs!

5. Use a carbohydrate gram counter to make certain what the carb content is of the foods you are eating.

Breakfast Ideas

1. Ham, cheese and mushroom omelet

2. Bacon and scrambled eggs

3. Smoked fish with cream cheese

4. Poached eggs and trout

5. Salmon omelet

6. Fried eggs and sausage

7. Soft-boiled eggs with bacon

8. Deviled eggs with sardines

9. Shrimp omelet

10. Scrambled eggs with ham

11. Crabmeat omelet

12. Fried eggs with bacon

13. Medium-boiled eggs with sausages

Lunch Ideas

1. Chef salad with hard-boiled eggs

2. Bacon cheeseburger (no bun)

3. Half a chicken with salad

4. Sole with bed of greens

5. Tuna salad with bacon

6. Chicken salad with radicchio and arugula

7. Turkey breast with cucumber salad

8. Hamburger (no bun)

9. Chefs salad with sliced duck, chicken and turkey

10. Seafood salad on Romaine

11. Stir-fry with beef, celery, mushrooms and peppers

12. Lobster salad

13. Cottage cheese with tuna

Dinner Ideas

1. Rack of lamb

2. Poached salmon

3. Roast chicken

4. Filet mignon

5. Lobster tails

6. Seafood skewers

7. Lamb shish kabob

8. Shrimp cocktail

9. Steamed mussels

10. Roast beef

11. Grilled Tuna

12. Pork tenderloin

13. Venison burgers

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