How to lose belly fat
85How to Lose Belly Fat?
People read about all kinds of ways that are supposed to show how to lose belly fat. There are all kinds of wacky diets out there and exercise regimens that are supposed to be miracle workers for losing weight, especially belly fat. The truth is, there is no magic cure when trying to find out how to lose belly fat. However, there do seem to be a few techniques and supplements that are more effective than others in helping to lose belly fat specifically and for weight loss in general.
Belly Fat Is Very Unhealthy
How to Lose Belly Fat and Why You Should
Extra fat and being overweight is not healthy for our bodies and for our self-image. Everyone knows that, although most people do little about it. But belly fat in particular is a dangerous type of extra weight to carry around, literally.
Recent studies show that belly fat especially increases the chances of a heart attack, diabetes, and even cancer. One of the ways that a fat belly increases the risk of these diseases is that fat cells in the stomach cause a person to become insulin resistant. This means that the body has to produce more and more insulin, which becomes a precursor to diabetes. Belly fat also seems to slows down a person's metabolism. Belly fat is much more dangerous to a person's health than being overweight in other areas of the body.
How to Lose Belly Fat with Diet
The obvious solution for how to lose belly fat with your choice of foods is to lay off of the fatty foods! You don't have to become a vegetarian (although it would certainly help), but you should stick to low-fat meats such as chicken breast and turkey breast. Avoid red meat if possible. If you must eat red meat, eat a portion no bigger than the size of your fist. Fish is perfectly acceptable, even fatty fish such as salmon. Don't eat meat that is fried, of course, if you want to lose belly fat. And only eat skinless chicken and turkey, as the skin is where most of the fat is located in poultry products.
Other things to consider in your diet when learning how to lose belly fat are to avoid all fried foods and avoid pasta dishes with buttery or other high fat sauces. Another culprit that is loaded with fat is salad dressings. Either use low-fat salad dressings or none at all. Try eating more fresh fruits and steamed vegetables.
Changing your diet in these ways should help you to lose belly fat.
How to Lose Belly Fat with Exercise
Most any exercise will help to lose belly fat if it is done consistently and for at least 20 minutes. Even a brisk walk daily for 20 minutes will help an overweight person to lose belly fat.
There are two types of exercise that I have found to be the most effective at targeting the stomach area when trying to lose belly fat. They provide the best weight loss results in the quickest time, at least for me.
The first exercise to target belly fat is swimming. I don't mean playing around in the water for a few minutes or lazily swimming around on your back. Lap swimming done at a vigorous pace daily will do wonders for getting rid of belly fat. Not only that, but swimming is excellent for toning the entire body. Look at swimmers' bodies and you will see what I mean.
The next exercise that will certainly get rid of belly fat is Pilates yoga. You notice I specifically mentioned Pilates yoga, not hatha yoga, Ashtanga yoga, or some other type. Pilates yoga is the type of exercise to do to target losing belly fat. It firms up the underlying stomach muscles and really does wonders for a flat belly. Pilates yoga has other health benefits as well, including stress reduction.
Try vigorous swimming and Pilates yoga for a month. See how much belly fat you will lose.
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How to Lose Belly Fat With Supplements
Don't rely completely on supplements when trying to figure out how to lose belly fat. It just won't work. However, using supplements in conjunction with a diet and exercise program can provide quicker, better results than just diet and exercise alone.
The one supplement I most recommend for trying to lose belly fat is chromium picolinate. Several studies have shown chromium picolinate to be effective in helping with weight loss, especially in losing belly fat. What's more, chromium picolinate helps to make a person more sensitive to insulin, which is one of the specific dangers of belly fat. 400 mcg of chromium picolinate daily is the recommended amount for weight loss and increasing muscle mass. Avoid taking chromium picolinate with dairy, as dairy products inhibit absorption of chromium picolinate. Wait at least a couple of hours before or after consuming dairy before taking a chromium picolinate supplement.
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How to Lose Belly Fat 3 Different Ways
So there you have it- my plan for how to lose belly fat effectively and safely. When combining all of these ways to lose belly fat together, your chances of success are much greater. Not only that, but you will be much healthier overall if you follow my plan for how to lose belly fat.
So, watch your diet, swim and practice yoga, and take chromium picolinate. I bet you will be pleased with the results.
How to Lose Belly Fat Comments
Robie2, I know how that goes. But I especially enjoy swimming and yoga, so that part was easy for me.
Thumbs up! I started running again 2 weeks ago, 1/2 hour a day, and that is helping me tone up too. I've never been a swimmer. :-)
haha - I love the picture!
Pilates has really worked for me. thanks for all the tips!
Wow. Good advice.
Thanks for the advice...will try running or maybe swimming to lose weight as well.
Really,Really great article I have recently accumilated some belly fat and it is so very uncomefortable so I will take your advice, i have never done yoga nor am I a swimmer, but I will walk, jog, I will do pushups and try my best to eat right, I also have a great supplement that I am taking right now, thanks for this article
eat less - move more - drink water
eat less - move more - drink water
Maybe the most effective one is geting rid of the chair in front of your computer .
All good suggestions. Now where is the boot in the butt that I need to do them? LOL
Thanks - did not know about the 'chromium picolinate' - I shall investigate.
Also, I agree with you absolutely about Pilates as I am doing a 10 minute abs workout and it seems to be working . It all helps !
Try tieing your shoes
Yes, swimming works for me also! I must do more of it though:-)
Thanks!!!!!!!
Thanks!!!!!!!
Great advice. As we get older, that's the one place that seems to expand the most.
Thanks for all of the comments, everyone.
Swimming is a great way to lose overall fat. But intense cardio of any sort, such as running and biking, will also help one lose fat. Good article.
First: Congratulations! You have a willing to change that damm belly:-)!
That was easy...Right?
Now the difficult part...Make it happen! You have some great tips overall.
Now get going!
Great article, way to go...
I'm need to tell my colleageus about this tips.
I like the sound of chromium picolinate! Anything to help me shift this excess...I think, combined with a daily sit-up/crunches routine it should work :-)
I've taken up doing jumping jacks, push ups, and crunches in the morning, every morning. It only takes about 5 minutes to do 100, 25, 100 and a friend who hasn't seen me in two months noticed the difference and asked if I go to a gym now. I think the extra working of the stomach muscles makes sure fat is burned in the right place, or maybe I'm just lucky.
I couldn't loose any weight until I had my thyroid checked. It seems I have low thyroid. Now I hope to loose that belly weight.
Great article. I am constantly watching this article moving on first or second page of hubpages...........This is just due to Quality content...Great job Angela Harris
Great hub. Some really useful info here that people can use right away!
I'm going to die happy! Another pint of guinness and a big mac please. Who wants to live long, get old and crumbled and have others thinking about you caring for you etc. I'll be my own problem, go fast and go happy
Enjoyed the article, keep'em coming. :)
Great adive I am stuggling with the belly fat right now. Thanks for the adivce though hard to take on but will try some of it for starters
Great advice :)
Don't waste money on chromium picolinate, in depth studies have shown that there are no significant benefits with regards to weight loss or insulin. In fact, as is the case with supplement advertising, they often leave out the rest of their so-called clinical studies.
I have tried this supplement as well as many other weight loss supplements in my years of training, and I can conclusively say that you are throwing money away.
Rather buy yourself a good pair of sneakers and start running.
And regarding the diet - fat is not your biggest problem. Cutting out carbs, and especially carbs three or four hours before bed time will show significant results in men and women in around two to three weeks.
Follow this simple formula - increase your protein intake, cut out bad carbs (research glycemic index on google) and eat your veggies. Then get some exercise, just increase whatever you do now gradually. Don't go all in straight away - you will burn yourself out.
And a few situps before bed time and after you wake up don't hurt. Try five minutes at a time and you will be good.
Great advice - now I just need to do it!
wow,
interesting and valuable pages
Angela, you have no idea how excited I got when I saw the topic of this hub! :)
My problem is that I am thin, but have a pot belly that seems oblivious to all my efforts to make it disappear. :( I have not yet tried Pilates (or any other kind) yoga, maybe that will be where I finally succeed.
Thx for writing this.
Shirley
Those beer belly.
Great hub, makes me want to kick it into gear. Thanks :-)
Great info Angela :)
I'm inclined to agree with solarshingles...
eat less - move more - drink water
always works for me!
Great advice, I'd say the information is spot on. I just started my own hub on weight loss and muscle building, so take a look if you can
Posted this link in www.surfurls.com
Great post, glad I found it, great tips, exercise and proper food habits are the key.
Brilliant article. Always a pleasure reading them.
I have been losing belly fat/ cellulite taking this supplement. I am a Realtor and have a sedentary job driving around, and am also in my mid forties.....seems to be an age/occupational hazzard of gaining weight around my middle!!!!. I didn't take this for weight loss, but for lack of energy and some other medical reasons, but have lost 10 lbs in three months as a side effect!
thank's....................
Anne,
10lbs in 3 months can be attributed to anything, one small diet change can do that - unlikely that it is the chromium P
How to do you lose belly fat in a week or two
Good info here. I have always found low carb diets and high intensity exercise best for losing belly fat. Belly fat is usually caused by spiking the old insulin system, so binging on carbs will make that belly grow!
Belly fat is very hard to lose. I agree with your suggestions and have been taking chromium picollinate for years. It, however has not been that effective for me. I exercise relifiously and lately tried the Belly Fat diet that has been advertised. I did lose some weight, but alas my belly is still there. I am not all that heavy only about 115 pounds and I am only 4'11" tall, so extra weight around the middle is not flattering. I also learned that eating good fats is also very important. So I snack on a small handful of almonds and lots of fruit rather than items full of carbs. Lots of fiber rich foods also help and I still work on ab exercises. Good Article Thanks!
Thanks for the great tips.
Your belly is the part which attract most take good care of it.Thanks! for the advice
I used to do Pilates, but after my burst appendix operation, I had to stop it for a while, which unfortunately got me out of the routine.
Recently, I bought some Yogalates dvds and have started doing the exercises again. I can feel the improvement already, after 1 week, but no reduction in belly fat yet.
Loose belly is genetic sometime even if you do all the diet recipes int he world you belly will still look loose
You can find more information about diets at: http://besthubpages.com/search.php?what=diet
A really good hub! Losing Your excess belly fat is very important. Keep up the good work.
great article, thanks
SC
Angela. my husband could kiss you for writing on how to lose belly fat. He has been forwarding NY Times articles on the subject to me but I have pretty much been ignoring the info/advice. Now, you have gotten my attention. Thanks.
Thank you for the nice hub and interesting information.
Lol, actually if you all really want to
lose belly fat, just stop eating the snicker
bars, reeses or other junk and
start eating salads :D. And work out
daily theres no reason why you should
not be able to do those simple steps
i do them and i lost some pounds
try it, it dosent takes a dummy >__<
I go on holiday to zante with the boys in 30 days... my belly isnt fat but i cud do with working it out a little... all my friends seem to have a slim tone body i just dunno why i dont! we all exercise by playin for same football team.. we all drink the same when we are out... i just want the best possible way to get a slim tone 6pack ish body for my holiday... anyone help me!?! i also want to try and do it with out going to the gym? i work long hrs so i dont really get time?!? thanks
I hate belly fat! I think it's the most problem stubborn area to improve for most people. Some things may work for one person, but may not work for others. I guess one just has to find their belly-fat losing niche.
Very good information. Thanks for sharing.
Losing weight is so simple (eat healthily and exercise) but people make it so complicated.
I have heard that sit ups for women don't do anything for that actual belly fat...is this true? I know that cardio, running, and swimming will help. My big problem is that I have had 2 c-sections (yep I had to go there) and I feel everything just went kaput after that. I DREAM of having a flat belly again. So, sit ups? I love to run but even when I do that, well, it's just plain gross to jiggle that much. You are right, nicolap, it is simple...the longer I let it go the harder it is going to be to lose it. Why can't lipo be cheaper!? LOL
thanx fot that intresting information about loosing fat it really helped. And again thanx :)
Very informative. Thanks a lot share with us.
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Come on...eat right, eat less, and exercise. Stay away from the pills. But if you still need help, spend that pill money on NutriSystem.
I'll check
Thanks for the tips Angela. But I'm not into pills, I would surely do on the brisk walk thing.
Good article. Keep writing similar good ones.
Great article seems everyone wants a flatter tighter stomache.
thank you angela for changing my life i took every advice u said and i finally have a flat stomach i cant wait to wear my sexy black bikini
I've been waking and doing streght training but I will add the Pilates Yoga and swimming as soon as it warms up a bit here.
This is good information. I did these things but also kept a list of calories consumed each day. I never eat over 1300 calories each day. I have lost 41lbs and have gone from a size 16 to a 6 and weigh in at 124lbs. I follow a low sugar low fat diet to maintain my weight and still write down every bite that goes into my mouth. I hope all of you have such good results. I love being thin and will follow this type of diet the rest of my life.
Well Angela, that is certainly good advice. Although, I run for about 12 minutes, cross trainer for about 12 minutes, leg raises n kicks about 500 n then swim for 20 minutes? should the combination of that and a vegetarian diet be sufficient to go from 190 to about 135 with body fat% of less than 10 % ?
i am 55 years old and would like to know how can i get a video on pilates yoga.
i relly enjoyed your hub
Very usefull information. Thank you for sharing ;-)
Oh! I wish I could do what I have to do! Some very good info here, I'll have to read it more to absorb it all.
Fantastic and useful article. Very, very good. Thank you so much!
very good hub
Interesting and informative. Thanks for sharing!
That's the problem, people think they can lose weight in "spots", but it is really an all-over process. Eating better quality foods that are lower in fat and getting enough water and exercise are the key. I wish they would come out with a computer that is run with an exercise bike or treadmill, that would keep us all in GREAT shape!!! http://thinner-healthier-you.com
great post angela,i want to share another thing too on belly fat,stress also increases the accumulation of fat in the abdominal areas,fats in the abdominal area functions differently with those in the other parts of the body,in the abdominal parts there are stress hormones that increases the rate of fats accumulation.Thus we should also try to control stress as well.
Here's the answer.
I have struggled with body fat loss for years. It is always an uphill battle. Good article.
Archie
please reply to sachin
Nice post on how to lose fats
Recently I came across a lose fat program. It does not require any supplements or any equipments. It is a step by step program and it has really helped me alot. I have lost 8.7kg ever since. I felt it was really worth the price so I decided to share it here.
The website: http://losefats.bryantay.com
Hope you try it outTom
thats a nice pic up there of the beach guy... thanks for the advice :)
I noticed many subject on this topic. That is the common problem face by many people that including me. hehehe.
Good Article! I use walking to keep my weight (and my belly) under control!
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Hi, I started putting on a lot of weight especially on my thighs and bottom in my late thirties.People used to glare at me when I went out and I really wanted to do something about it. I started exercising as often as possible and also cut down on a lot of high calorie stuff. Unfortunately I hardly managed to lose any weight at all. I then recently read an article by a lady who claimed that she managed to lose nearly half of her weight using a particular weight loss product. I tried it out and it actually worked really well. Within 4 months I managed to shave off 65 pounds completely. The results were pretty amazing and I feel so much healthier and energetic now without having to carry all that extra weight around. For those who until now have this problem I suggest to look for a minute here:
Yes, losing fat really is a multi-variable approach. There really are not big secrets. Just follow a daily plan - week, after week.
Yeah those fatrolls on your belly really are pretty tough aren't they.
I've always had the hardest time with belly fat as well.
But when it's gone, it doesn't come back quickly.
As long as you stick to your healthy diet!
Great hub, I try very hard to watch all that I do, eat right, exercise, etc...but tips like this help so much. I appreciate it.
i don't belive it so unture!!!!!!!!!!!!!!!!!!!!!!!!!!!!!i know this for a fact!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
enthusiastic occupation angela,i need to percentage added artifact too on belly fat,express also increases the increase of fat in the abdominal areas,fats in the abdominal country functions differently with those in the additional parts of the embody,in the abdominal parts there are punctuate hormones that increases the range of fats increment.Thus we should also try to restrain difficulty as cured.
Thanks for sharing the information. Excellent hub!
I really appreciate your health related contribution in this site. Keep up your good work
Angela Harris
I appreciate these great tips. Thank You for sharing.
Blessings
very useful
nice article.i enjoy yoga.
http:// fashion-worldnews.blogspot.com
robie2 says:
2 years ago
Good advice angela, well documented and well presented--but will I follow it?? The flesh is weak but the spirit is willing:-) Another good one.