Okay, you get the point: belly fat = bad. How do you lose it? You have to think beyond crunches and planks and adopt a well-rounded approach. “It’s got to be more losing fat as a whole,” agrees Chris Gagliardi, a certified personal trainer at the American Council on Exercise (ACE). Without further ado, here are the best ways to lose belly fat once and for all.
Español: perder grasa corporal rápidamente, Português: Perder Gordura Corporal Rapidamente, Italiano: Perdere Massa Grassa Velocemente, Deutsch: Schnell Körperfett verlieren, Русский: быстро убрать жир на теле, Français: perdre rapidement de la graisse, 中文: 迅速减肥, Nederlands: Snel lichaamsvet kwijtraken, Čeština: Jak se rychle zbavit tělesného tuku, العربية: فقد الدهون بسرعة
Personally I’v tried the Red Tea Detox everyone. It made me feel full of energy immediately and it’s taste was great also. Not that caffeinated, artificial energy that coffee gives you and you crash an hour later. This had me completely full of beans all day! And this is with no sugar, no artificial nasties. And secondly… the weight really does come off! Within a few days I felt lighter around the hips and waist, and by the end of the first week, I managed to squeeze into a pair of size 12 jeans that I hadn’t worn in ages!
Lose fat with high-intensity interval training (HIIT). If you're trying to lose weight fast, HIIT training can super-charge your metabolism for upwards of 24 hours after exercising. This means your body will continue burning calories long after you've ended your workout. HIIT burns more calories in less time than steady-state cardio. In one study, researchers looked at two groups, one running for 30 to 60 minutes three times per week, the other doing four to six 30-second treadmill sprints, resting for four to six minutes between each sprint. After six weeks, it was found that the group doing HIIT training lost more weight.
Still, it’s a worthy goal to lose belly fat because it’s “unfortunately the most dangerous location to store fat,” says Lawrence Cheskin, MD, chair of the department of nutrition and food studies at George Mason University and director of the Johns Hopkins Weight Management Center. Because belly fat—also known as visceral fat, or the deep abdominal fat that surrounds your organs—is more temporary, it circulates throughout the bloodstream more regularly and is therefore likelier to raise the amount of fat in your blood, increasing your blood sugar levels and putting you at a greater risk of heart disease and type 2 diabetes.
Exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the fat burning zone, which is the idea that working in a certain heart rate zone (around 55 to 65 percent of your maximum heart rate) will allow your body to burn more fat. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines, and even on cardio machines at the gym.
Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of fat that tends to settle around the midsection, can cause an increase in your body's production of stress hormones that can affect your body's insulin production. As a result, excess belly fat can lead to serious complications like type 2 diabetes and heart disease. There is no way to target belly fat, but diet and exercise will eventually burn off belly fat. Knowing how to take the first step can help you feel better and get you on the road to a healthier, more active lifestyle.
Body fat seems so easy to add and so hard to get rid of. You try to work out and restrict your calorie intake, and yet the fat still refuses to go away. If this sounds familiar, rest assured that there are healthy options for effectively burning fat. While there's no guarantee that your fat will simply melt away (as many fad diet/pill/exercise ads promise), you can improve your health and appearance by getting your body working for you — and against your excess fat.
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains Chris DiVecchio, trainer and founder of Premier Body & Mind. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,” he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.
4. Eat more protein: Upping your protein is crucial for shedding fat. For starters, the macronutrient helps keep you full, preventing overeating and extraneous calories. And without adequate amounts of the macronutrient, muscle protein synthesis is diminished, your muscles can’t rebuild bigger and stronger, and your resting metabolism is lowered, says nutrition specialist and exercise physiologist, Marta Montenegro, CSCS, adjunct professor in Exercise & Sports Sciences at Florida International University. Plus, it gives your calorie burn a little boost since protein takes more energy for your body to process than carbs or fat.
2. Go to sleep earlier: A study in BMC Public Health found that people who racked up insufficient sleep on the reg were more likely to have a higher BMI. Meanwhile, researchers from the University of Chicago found that sleep loss causes decreased glucose tolerance and insulin sensitivity (those processes that cause your body to shuttle nutrients into fat cells instead of muscle cells) as well as elevated levels of ghrelin—the hunger hormone—and cortisol, the stress hormone that encourages your body to store fat. What’s more, the less you sleep, the less testosterone your body is able to produce. In short, skimping on sleep messes with all the hormones that help extra fat off your body—so hit the hay already. Shoot for at least 7 hours a night, more if you’re training hard because your body needs more time to repair and rest.
Drink cold water: Staying hydrated period is important to keep your systems sharp, but adding ice to your water can help give your fat-burning potential a boost. German researchers found that drinking six cups of cold water can raise your BMR—that’s your resting metabolism—by roughly 50 calories a day because your body has to work to heat the H2O to body temperature.
For our purposes here, high-intensity cardio falls between about 80 to 90 percent of your maximum heart rate (MHR) or, if you're not using heart rate zones, about a 6 to 8 on a 10-point perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. But you're not going all out, as in sprinting as fast as you can. There's no doubt that some high-intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity.
You may be confused about exactly how hard to work during cardio. You may even think that high-intensity exercise is the only way to go. After all, you can burn more calories and, even better, you don't have to spend as much time doing it. But having some variety can help you stimulate all of your different energy systems, protect you from overuse injuries, and help you enjoy your workouts more. You can use a sample cardio workout schedule to set up a cardio program that includes a variety of different workouts at different intensities.