When it comes to how to reduce belly fat fast, you need to consider a number of factors. These factors directly affect your body fat. If you follow proper schedule, you can lose weight within few weeks. In this article, you will find various ways of losing fat. Besides this, you can check out the 3 week diet review to find out the diet routine that claims to help you get rid of 12-23 lbs of fat within 3 weeks.
The most important factor to lose weight is diet. You become what you eat – the truth confirmed by many scientists. Once we eat healthily, take exercise to maintain a healthy and good-looking body. Then I recommend now to monitor your progress, such as leading a diary, and during the whole process you have to take care of the motivation to not stand suddenly in place. The best way is to give yourself plenty of reasons “why” and then the motivation is no longer needed – everything goes downhill.
So ask yourself the question: “why exactly I want to have a flat stomach” and write answers on paper. Your body will tell you what will be best for him, it’s pretty special feeling 🙂
Take care of metabolism and eat breakfast
Sure you feel you should do the opposite, you want to have a flat stomach. Nevertheless, research shows that eating breakfast within an hour of motives, maintains a good level of insulin and makes the cholesterol remains low.
Eat breakfast at about the same time each day. If you like to sleep in my bed a little longer on weekends – eat it as soon as possible after getting out of bed. It then eat a meal rich in protein and fiber (eggs, peanut butter, fresh fruits and vegetables) – are digested by the stomach a little longer, so you’ll feel full throughout the morning .
Avoid eating sugary cereals, waffles, pancakes, French toast, cakes or oatmeal for breakfast. If you must eat something with sugar, to enhance your meal with protein or fiber.
Eat while oats. It’s particularly good for breakfast, because releases less sugar in the blood and helps control your weight. Eating oats can feel fuller faster.
All this will contribute to this, that you will have a flat stomach, sooner or later.
How to Lose Weight with Belly? Practice!
Practice, but in small series. Research shows that interval training or strength training strong and short breaks can much faster than regular exercises to increase muscle mass and build strength.
Sprint. Run as fast and as far as you can for 20 seconds, then release and walk until you catch some breath. Repeat this exercise for 10 minutes.
Set the treadmill or stationary bike for interval training. Modern equipment can be set so that interval training will be much heavier, harder than normal exercise, but it will last for a shorter period of time. This is one of the key exercises when you want to lose weight from the abdomen.
Enter some exercise into your day job – you can take a 5-minute so-called “power struggle”, ie fast walking. Vigorous pace and long strides, or even running up and down the stairs converge. This works very well on all muscles, belly too, so you can quickly have a flat stomach.
Diet for a flat stomach
How quickly lose weight and get rid of belly fat? First of all, reduce the calories consumed. Try these tips:
Remember that exactly 3,500 calories contributes to the loss of 0.5 kilograms of fat. This means that you either need to burn off those 3,500 calories to lose 0.5 kg, or simply eat 3,500 calories less.
Let your goal is to lose weight up to 1kg a week. Losing more weight in such a short period of time can lead to completely opposite results – quickly begin to gain weight and return to the previous results. The effect of yo-yo dieting? A flat stomach can build up a fairly fast, but not in a week.
Keep a food diary, something like a diary. Most people do not know how much of them. Make yourself an honest self-assessment of your eating habits and note down everything you eat for a week. Use the calorie calculator on the web, to roughly calculate how many calories you consume per day. From here you will be able to see how much you eat and what can be changed.
Try a diet in which you eat 2,200 calories (men) or 2,000 calories (women) per day. This will ensure that within a week you will lose some 0.5 – 1 kg – depends on your level of activity.
Eat good fats. Studies suggest that a diet with plenty of fat, those that have, for example. Avocados, nuts, seeds, soy or chocolate can make the sooner you will have a flat stomach. Just less fat will be set aside in the abdomen.
Trans fats (in margarines, crackers, cookies, etc.), according to research cause greater accumulation of bad fat in the abdomen. Avoid them if you have the opportunity.
Enrich your diet with more fiber. Soluble fiber found in apples, oats and cherries reduce insulin levels, which can accelerate the burning of fat in the abdomen.
How to have a flat stomach – follow a healthy diet
Measure your weight loss progress
Calculate the ratio of waist to hip ratio (from the English: “waist-to-hip ratio”). The ratio of waist to hip ratio m can en show you if you need to lose some belly fat. Here’s how to make measurements:
Wrap Measure around the narrowest part of the waist at the height of the navel. Save dimension.
Now wrap Measure around the widest part of your hips, where you can feel the bony protuberance, near the top of the hip bone. Make a note of the measurement. Then divide the waist circumference (waist) by the hip measurement.
How to look at the results? A woman should have the score of 0.8 or less, and men 0.9 or less.
Not to slacken on it and continue your measurements. Do you now have found a way to have a flat stomach?
Weigh yourself at the same time each day. Since body weight fluctuates depending on the time of day, from what recently eaten etc., try to standardize it. Weigh yourself just about the same time. Many people gets in the weight immediately after waking up, this is their first act every morning before breakfast.
Keep motivated to lose weight from the abdomen
How to have a flat stomach? Keep motivated!
If your friend / friend has the same problem – he wants to have a flat stomach – merge forces! When you are trying to lose weight with another person, with your partner, you feel more responsible for their actions, and above all, you have more desire to exercise and not to give up.
You also need to understand the risks associated with lots of fat in the abdomen. You lose the weight from the abdomen not just to look good – when I think about what are the risks to health associated with it, you may be very motivated to form their flat stomach.
With plenty of fat in the abdomen linked to cardiovascular disease, diabetes and even cancer. Especially because it was the deepest layer of fat in the belly, which we cannot see nor can we touch is the greatest threat to health.
I wish you the best results for weight loss! 🙂