HOW TO LOSE BELLY FAST.

 

Because you have pushed a little on the cake and many other good things during the holidays and as part of the famous good resolutions of January, some of you have decided to take a closer look at their belly fat. To help you, we have tested and approved several methods of losing abdominal fat .

VERY IMPORTANT: if you're going to learn how to lose belly fat fast >>click here<< to download our $37 free eBook.  

 

This is certainly the area of ​​the body where fat settles the most: around the stomach and hips - in short, on the abdominal belt. And when it protrudes from the jersey (panties or underpants), it always looks a bit messy! Here's a four-part anti-belly fat attack plan: diet, exercise, action and psycho - all based on studies that analyze abdominal fat loss.

Sacred abdominal fat ... well wedged around the abdomen, where storage is the most difficult to dislodge: age (and therefore a slower metabolism), menopause (during which, unfortunately, it is more at this place that fat is stored), lack of exercise, often processed food, stress and lack of sleep, the "apple" morphology ...: all these factors are powerful brakes to the loss of pounds around belly.

Have we just despaired of you for a while? The objective of all this was however to realize the brakes, numerous, to a loss of abdominal fat ... To be able to put all the odds in your side! The secret: losing belly fat requires a combination of a low-calorie, high-fiber diet with cardiovascular and muscle exercise. So how do you lose belly fat ?

 

 

VERY IMPORTANT: if you're going to learn how to lose belly fat fast >>click here<< to download our $37 free eBook. 

First of all: do you have an abdominal fat problem or not?

Calculate the waist / hip measurement ratio. It is the circumference of your waist divided by the circumference of your hips. It is a good indicator to know if you need to lose belly fat or if you are overweight. Of course, certain foods can give you a " big belly " temporarily: sodas in particular, which cause bloating. Digestion problems can also play a role. So try to measure your ratio on an empty stomach in the morning.

To do this, measure the thinnest part of her waist at the level of the navel, then at the level of the widest part of her hips. We divide this waist measurement by this hip measurement. Women should have a ratio of 0.8 or less, men a ratio of 0.9 or less.

 

- 10,000 steps per day. In a study where a group of men were asked to reduce their daily walking time from around 10,000 steps to less than 1,500 (without changing their diet), visceral fat increased by 7% after just 2 weeks. So, we equip ourselves with a pedometer (on sale in sports stores or easy to download on his phone) and we opt for walking!

- In case of sedentary work : remember to walk and move regularly! Find time for a little exercise in your workday by getting up from your desk for a 5-minute power walk. Take long strides and keep a brisk pace or try walking up and down stairs, rather than taking the elevator. The ideal? Take 250 steps every hour! And to achieve your goal, why not put a reminder every hour on your smartphone?

Sport: your ally

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- To lose that belly fat, you need to exercise, but not just any old way: it is necessary to combine cardiovascular and weight training exercises .

- Cardio will be a great ally: put on your trainers and run three times a week for half an hour, at your own pace. Jogging can be replaced with swimming, brisk walking, or any other physical activity in which your heart rate will stay between 120 and 150, depending on your age. Indeed, it is at this heart rate that the body will draw on sugars and fats ... Including belly fat, which you want to get rid of!

- Do muscle exercises in small steps. To burn enough fat and calories, it is better to make an intense but short effort followed by a quick recovery. For 10 to 30 minutes. Many tutorials filled with exercises intended to provide you with a beautiful flat stomach await you on Youtube. And if you are registered or registered at the gym, group lessons will help motivate you. Do not hesitate to ask for the help of a sports coach, who will tailor an effective program for you. 

- Ditch the abs for now - especially the crunch abs, which can accentuate the buoy effect. Focus on core exercises, such as bridges (photo below), and squats that act directly on belly fat.

 

VERY IMPORTANT: if you're going to learn how to lose belly fat fast >>click here<< to download our $37 free eBook. 

 

Healthy food: essential!

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Remember, it takes a 3700 calorie deficit to lose half a pound of fat. In other words, you have the choice between burning 3,700 calories / week while exercising or eating 3,700 calories less than what you burn in a week. The best is obviously to combine the two efforts, one going without the other to lose belly fat quickly.

- Eat smaller meals and for example split by adding a healthy snack.

- Try a diet in which you consume 2000 calories (men) or 1800 calories (women) per day. This should lead to a sufficient deficit to lose half a pound per week, depending on your activity level and your basal weight.

- Eat breakfast . This is to eat in the hour when you wake up. Numerous studies have looked into the subject: Researchers have shown that it keeps regular insulin levels and LDL (bad) cholesterol levels low. However, other schools exist: some advocate in particular intermittent fasting, which recommends not eating for 16 hours during the day - for example, from 8 p.m. to noon. It's up to you to learn, test and see what suits you best.

- Add more fiber to your diet: thanks to a diet rich in fruits and vegetables, but also thanks to special ingredients, such  as chia seeds . These foods rich in fiber improve your intestinal transit and give you energy: the ideal combo to find a flat stomach.

- Avoid processed foods : white bread (rich in simple carbohydrates), cookies, fries, sugary drinks and desserts should be avoided.

- Consume fat, it is necessary. But healthy fats like olive oil, avocado, walnut or sunflower oil, and oily fish, always eaten in moderation.

- Drink lots of water . Studies suggest that drinking water regularly throughout the day can lead to a more active metabolism, regardless of diet. Plus, drinking more water helps your body flush out wastes and toxins and improves your overall health. You don't like water? Green tea is a great option for the day, and infusions for the evening!

 

VERY IMPORTANT: if you're going to learn how to lose belly fat fast >>click here<< to download our $37 free eBook. 

 

And, of course, a healthy mind in a healthy body.

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Stress induces uneven eating behavior and food cracks fuel the storage of calories. But stress also causes us to produce cortisol which increases the amount of fat in the body and enlarges fat cells.

- Breathe . Too often we forget to breathe through the stomach.

- Vacuum for ¼ hour per day.

- Sleep well , 8 hours a night, if you can. Indeed, it has been shown that fatigue promotes sweet snacking ...

- And if you are motivated to make a commitment in the medium term, even genetic predispositions will not be able to help: you will lose in size! Say it to yourself like a mantra, it's important to be convinced.

- But above all: learn to love and accept yourself as is or as is . Of course, losing weight or losing belly can be an interesting health or aesthetic goal, but don't forget that Western canons change very quickly ... and, above all, that you are much more than your body and that damn abdominal fat!

SOS

Join forces with a friend. Talk about it together. It is a real safeguard and an additional motivation to lose pounds.

Write down everything you eat for a week. Head over to a calorie calculator to see where you stack up. It is easier to act afterwards, and especially when you are faced with its excesses, if there are any. You will also be able to realize how you can drastically reduce your calorie intake per day, by changing one food for another: take feta instead of mozzarella, fall for dark chocolate rather than white chocolate, etc.

Demoralized, tired? Make sure you are consuming lean protein. When we haven't slept well, the body tends to crave sugar. We can minimize this problem by adding lean protein like nuts and fish to our diet.