ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How To Lose Belly Fat And Keep It Off

Updated on September 3, 2015

You take out those pants, you know the ones. Your 'goal' pants. They are the pants you use to wear, but swear up and down you will again. Soon. Yet, you put them on and you can't zip them up because your stomach is spilling out over them! Ugh! Everything you've tried isn't helping get rid of it either! It is enough to frustrate you and make you feel hopeless.

Rest assured, however, that you are not alone in this endeavor. Many women experience the same thing. The internet has a vast amount of information, but you often find it contradicting itself. Your first thought might be, why is that? Well, that is because many people have various opinions on how to lose belly fat. There isn't just one right way to do it either. There are, however, a few staples that should stay the same across the board in order to achieve your goal of losing that unsightly belly fat.

The first and most important fact that should remain a staple across the boards when it comes to losing belly fat, is diet. If you have ever heard that saying 'abs are made in the kitchen' then you understand what I mean. That is such a true statement.

You definitely want to keep your calories in a certain range, which depends upon your current weight and body specifications. A huge myth is that saturated fat is bad for you. Research has shown the exact opposite. In a 2010 study in the American Journal of Clinical Nutrition, it was discovered that there was not enough proof to link saturated fat to strokes or heart disease. This study was very thorough. It involve 350,000 people and 21 studies. Everyone prior to this analysis just assumed that the evidence against saturated fat was strong. This goes to show why you shouldn't assume things, because it was dead wrong.

As a matter of fact, when people started substituting saturated fat in their diets, they often put something far worse in its place. People who have reduced their fat intake, eat more carbs, which is definitely not a good thing. Your body will crave the nutrients it is not getting, especially if you eat a lot of hollow substances that doesn't give your body that 'full' feeling. Saturated fats do just that. They give you a 'full' feeling. When you have a higher intake of carbohydrates, such as pasta, grains, starchy vegetables and fruit, those carbs break down into glucose. This causes your body to release insulin, which is great at helping your body store fat!

Unrefined carbs seem to slip past most people's radar because they are often labeled as healthy for you. Unrefined carbs like whole-grain and pasta, however, are worse than fatty foods for your heart. Think about this. It has been proven that a diet in whole grains is less healthy than a diet that is higher in meat and cheese. A high fat and low carb diet is better all around for obesity and heart disease.

Cinnamon helps to balance blood sugar by stimulating insulin receptors, which causes the body to produce less insulin.

Stress. Stress. STRESS! Did you know you can have high levels of the stress hormone, cortisol, without actually being stressed. If you have ingested something, such as sugar or caffeine, that elevates your heart rate you may have also elevated your levels of cortisol. People with higher levels of cortisol tend to carry excess belly fat or visceral fat. Foods that are high on the glycemic index causes a rapid spike in your blood sugar, which triggers cortisol when your blood sugar crashes. In order to help keep your cortisol levels stable, choose foods that are low on the GI index, preferably with a rating of 55 or less.

Visceral fat, or abdominal fat, is body fat that exists in the abdomen and around the internal organs. You are more susceptible to this type of fat if you are chronically stressed, not very active, or have an unhealthy diet.

Subcutaneous fat is fat that builds up under the skin. This type of fat has a less negative effect on health than visceral fat. It is also easier to lose than visceral fat.

Calcium is very important to weight loss. If your body is low in calcium, it will produce a hormone that triggers the storage of fat. The recommended daily dose of calcium, for an adult, is 1000milligrams. You can attain calcium from various food sources, such as collard greens, broccoli, sardines with the bones, and almond/soy/rice milk.

It is no secret that green tea is great for weight loss as well. A 2012 study in the Journal of Functional Foods stated that people who drank one and a half cups of green tea that had 609 mg. of catechins everyday for 12 weeks lost almost 16 times as much visceral fat as those who drank green tea without the added antioxidants. Catechins are a group of antioxidants that have been shown to aid in the burning of fat cells.

Now we talk about the exercises. You didn't think abs were only made in the kitchen did you? They only start in the kitchen. Exercises will help burn that fat off as well. Core exercises will help to strengthen your abs, chest and back, which essentially is your core. Keep in mind, however, that core exercises will not banish the fat that lies underneath them. That fat will only diminish with cardio. You need to make sure you get in at least some moderate cardio every week, roughly 30 minutes six days a week. That will ensure you do not gain anymore belly fat. If you want better results, then up your intensity for the same amount of time. Interval training is a great way to maximize your workout. Interval training is when you alternate between high intensity and low intensity.

Upon establishing a good cardio routine, you can start implementing a strength training regime. Gradually build up your weight over time, but remember to space out your workouts. You will need to skip a day in between your strength training workouts so that your muscles can heal. This time allows your muscle fibers to heal and prepare for your next workout session. Muscles help burn fat, even when you are resting. So it is essential to your belly blasting goal to attain them and also keep them.

I am a firm believer in squats. I love squats! When I do weighted squats, I can feel it in my entire core, my legs, and my glutes. It is a great way to hit multiple areas in one workout. If you follow all these steps then you are sure to banish that belly fat and fit into those 'goal jeans' once again.


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)