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Ways To Get Rid Of Belly Fat

Updated on September 23, 2014

Getting Rid Of Belly Fat

Obesity has become an epidemic in this country over the past decade. Every day, millions of people visit fast food joints and consume heavily processed foods that are filled with empty calories. Eventually, these calories end up being stored as fat in the belly. This extra belly fat can lead to many health problems. It's also not very attractive on men and women. Fortunately, there are many great ways to get rid of belly fat.

Getting rid of body fat will take some serious effort, but it will be worth it when you succeed. Take a look at what you eat and make the necessary changes. You also need to exercise intensely to burn more calories and fat quickly. Once you put everything together, you'll know the best ways to get rid of belly fat.

Eating To Get Rid Of Belly Fat

Eating right is extremely important when you want to find ways to get rid of belly fat. Nothing will cause you to gain body fat faster than consuming a lot of empty calories. Even if you don't eat a lot of junk food, consuming more calories than you burn will end up with those calories being stored as belly fat.

To put it in it's simplest terms, consuming less calories than you burn through activity will lead to belly fat loss. You need to figure out how many calories it takes for you to maintain your body weight. This number varies from person to person depending on how active they are. The easiest way to lose one pound of belly fat per week is to consume 500 less calories daily than the amount it takes for you to maintain your body weight. One pound of belly fat contains 3500 calories, so this daily decrease should cause a pound of fat loss in one week. if you exercise regularly, you can burn extra calories and lose more belly fat.

Another great way to get rid of belly fat is to actually eat more often. The process of eating food raises your metabolic rate so you burn more calories. When you eat the usual 3 meals a day you likely end up eating too much at one time since you won't be eating again for several hours. This can lead to energy lags and your body may even store more fat since it won't get fed again for a while. You can prevent these things by eating 5 or 6 small meals every day. Prepare low calorie, nutritious meals ahead of time and have supplement bars and shakes handy if you lead a busy life. Before you know it, the belly fat will start to melt off.

Proteins, Carbs and Fats

Everything you eat is going to have some type of macronutrient or a combination of them. These are the proteins, carbohydrates and fats that make up any diet. If you follow a diet with the right macro ratio you will make getting rid of ugly belly fat that much easier.

Consuming more protein will lead to more muscle size. More muscle helps burn belly fat by itself, so taking in enough protein is essential. You should try to consume one gram of protein for every pound of body weight you have. Lean red meat, chicken, fish and eggs are the top protein sources. If you have a tough time getting in enough protein, there are plenty of excellent protein powders you can supplement your diet with.

Carbohydrates cause the most controversy when it comes to dieting. Low carb diets are still quite popular, but can be tough to stick with. Carbs are necessary to keep your energy levels up, you just need to avoid taking in too many at the wrong times. It's best to keep more of your carbohydrate consumption early in the day while avoiding them more at night.

Fats may sound bad but are essential for the body to function properly. Avoid the bad ones from fried foods and stick with olive oil, fish and nuts as your primary sources of fats.

Exercising To Get Rid Of Belly Fat

It's essential to follow an exercise program when you're looking for ways to get rid of belly fat. Exercising will allow you to burn more calories and, consequently, burn more fat from your belly. To get optimal results you should do both cardiovascular exercise and weight training.

Performing cardio is simple enough. Just do some running, biking, or elliptical machine training for a set period of time to get your heart pumping so you burn more calories. Most people do low intensity cardio for 30-60 minutes, and this will certainly help you lose unwanted belly fat. However, you can kick start you metabolism by doing some high intensity exercise every few minutes during your cardiovascular workouts. This will also allow you to get all of fat burning benefits in less time. If you run do an all out sprint for 30 seconds every few minutes, if you bike, do bursts of faster pedaling, and so on.

Resistance Training For Belly Fat Loss

Another one of the best ways to get rid of belly fat through exercise is to weight train. Weight training will not only help you gain more muscle mass, it will also boost your metabolism so you lose more belly fat. Performing weight training exercises will speed up your metabolism and the added muscle will burn calories to maintain itself. This means that when you build more muscle size, you'll have a higher resting metabolism and will be burning more belly fat all of the time.

If you are new to resistance training you will want to start out by learning proper form on compound exercises that require multiple muscle groups to complete. These exercises include squats, deadlifts, bench presses, pull-ups and rows and are the best for building muscle and burning fat.

High Intensity Exercise To Melt Away Belly Fat

Certain high intensity forms of exercise have become the craze over the past few years. These routines have you going all out for a combination of strength building and fat burning to try to get the best of both worlds.

The most controversial type of exercise system these days is CrossFit. It's a combination of cardio and resistance training usually consisting of several different types of exercise done in a limited amount of time. The concept seems interesting as you will amount certainly burn fat performing these type of workouts. The downsides to CrossFit are the higher possibility of injury due to the form of some of their movements (and trying to get them done in a certain amount of time) and burning out.

Tabata training is another high intensity workout style. Tabata workouts have you going all out on an exercise for 8 sets that each last 20 seconds with 10 seconds of rest between each set. This means that it only takes 4 minutes to get through one exercise. If you do 4 exercises your total workout should only take about 20 minutes. This is a great workout to try if you're very strapped for time. However, to really achieve the desired effect you are supposed to train with extremely high intensity.


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