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Most Important Tips for Losing Your Belly Fat

Updated on March 13, 2015

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The Issue

Many people around the world have one common issue - they have some fat on belly. It definitely does not look nice and you probably want to destroy it. Well, there are a couple of news for you. One of them is good, second one, probably, not so good. Let's start with a positive one. Good news is that it is really possible to lose some belly fat and you do not have to spend thousands of dollars for surgeries. Everyone can do that. But here comes bad news - you must be motivated. You have to have a lot of determination and will. The process of losing some fat is not easy, you always have to put a lot of efforts. However, if you really want to achieve personal goals, I am sure - you will not face lack of motivation.

Now I think you are wondering what might be steps towards beating that frustrating problem. Well, there are just a few of them. First of all, nutrition. You will have to forget about fast food - it has a lot of calories. From now on, calories is your enemy, OK? But more about that later. Second step would be cardio exercises. You must do them if you want to lose some weight. And, finally, motivation - you should always be motivated as it saves you from giving up.

Flat Belly - Dream of Many People

Everyone would love to have nice stomach...
Everyone would love to have nice stomach... | Source


I have already mentioned that nutrition is one of the most important things here. Probably, it is the most important one. If you are not ready to forget about unhealthy food, you can leave this article.

First of all, I would like to talk about fats. Unsurprisingly, they affect not only your belly, but they increase the level of cholesterol which enhances the risk of heart diseases. However, there are a few types of fat: some of them are good, some are not. Good ones are monounsaturated and polyunsaturated fats. Bad ones are saturated and trans fats.

Secondly, what is the problem about sweets, cakes, pies and that kind of food despite that they have lost of bad fats? They contain lots of sugar. Basically, sugar is a great source of carbohydrates. Meanwhile, carbohydrates is a source of energy for human's body. When that energy is not spent, it is transferred into special banks - one of them is stomach - where it is collected as a shape of fat.

What do you have to do?

Firstly, decrease the intake of trans (butter, ice cream, chicken with the skin) and saturated fats (doughnuts, cakes, pizzas) and increase intakes of good fats. Read more about fats here.

Also, you have to decrease the amount of calories and carbohydrates you consume. Remember - no carbohydrates, no fat. So, this is the reason why you should not eat any sweet foods. However, keep in mind that you have to use a little bit of carbohydrates - this is a source of energy. Just restrict that number and you will be OK.

Moreover, drink a lot of water. Water is vital for every human being as it is a part of almost every chemical process occurring in our bodies.

Food - Key to Success!

No junk food, more healthy food!
No junk food, more healthy food! | Source


This is the second most important concept you should bear in mind if you want to lose belly fat. Forget thousands of crunches and other abs exercises, they just tone your stomach muscles (which cannot be seen because of fat). At this stage, all you need to worry is cardio exercises. What are these? Basically, they are exercises which involves lots of movement - running, cycling, swimming, etc. If you do not like these, play football, basketball, rugby or any other sports. All of these are great for losing fat!

Why cardio is good? This is because it requires a lot of energy. What is fat? Basically, it is energy which is used when human's organism does not have enough carbohydrates (remember, carbohydrates is a source of energy). So, when you are, let's say, running, your body is using carbohydrates and then, when there are no more carbohydrates left, it takes fat. That's why cardio is effective, especially when you are on a diet.

However, you organism takes fat from whole body. It means that it is impossible to lose fat only from your belly. You can lose it from whole body - stomach, thighs, arms, etc. Keep it mind and do not be surprised when you will lose not only belly fat.

Cardio Is Good...

Cycling - one of the most popular cardio exercises.
Cycling - one of the most popular cardio exercises. | Source

Cardio + Nutrition = Power

When cardio and nutrition are combined, you can expect good things to happen. This is the best way to achieve your results, in this case, lose belly fat. However, they cannot be separated! They only work together. Maybe it is possible to reach some results when you are on a diet, but it is hardly possible to do so if you are drinking Cola while running. So, be on a diet, do cardio and you will definitely reach your goal - I promise!

But then comes another question. How long does it take to lose some weight? Let's use some maths. 1 gram fat is equal to 9 calories. This implies that 1 kilogram fat is equal to 9000 calories. Now, suppose you consume 2000 calories and burn 2900 calories every day. The difference is 900 calories. 9000/900 = 10 and that means you need 10 days to lose some weight. In addition, add a couple of days, because you lose not only fat, but some muscles and water as well. All in all, let's say, you can lose 1 kilogram fat in 12 days. But the difference between consumed and burnt calories can be much higher, which means you can lose 1 kilogram much faster! So, the answer would be: it is up to you!

Combining Two Things...

Cardio and nutrition combined? The result is power!
Cardio and nutrition combined? The result is power! | Source


Let's take a short example that you could understand why junk food is so bad for you. One McDonald's Big Mac burger has 550 calories! This is a huge number! For example, an apple that weighs similarly to Big Mac (about 200 grams) has only 104 calories! In order to burn 550 calories, you have to walk for 153 minutes, or jog for 63 minutes, or swim for 46 minutes, or cycle for 84 minutes! Would not be a better idea to refuse the burger?

Calculations were based on information provided at CalorieKing


It is always good to be motivated. Motivation gives you additional power, it does not let you to give up and is one of the keys to your success. Sometimes it is extremely hard to be motivated. So, how to motivate yourself? Well, there are a few ways. One of them is to look at mirror - nothing can motivate you better than your own personal achievements. When you see first results, you want more and more and more, so this loop continues. Furthermore, you can take a look what somebody you know has achieved. For instance, your friend's results could motivate you. Also, you could read some inspiring quotations, listen to motivational songs - these things really motivate! So, you see that there are plenty of ways how to stay motivated. The lack of motivation is not good - you can change your cardio exercises, you can change your diet, but if there is no motivation, that is not good news.

Motivation - Part of Success

Motivation is always important.
Motivation is always important. | Source

Best Motivational Speech Ever!

All things considering...

There are three steps towards your nice belly:

  1. Nutrition. Be on a good diet. This is the most important step!
  2. Cardio. Do cardio exercises, at least 4 times in a week.
  3. Stay motivated. No motivation can lead to no cardio, and that can lead to no results.

All those three things combined can give you fantastic results! Good luck!


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