How to loose Belly fat fast and safe?
Saturday, July 31st, 2010 at
6:17 pm
What is the easiest way to loose that winter fat, the sucessfull way without changing to much in you life style.
Tagged with: life style • winter fat
Filed under: Lose Belly Fat
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***************I wrote this for something else a while ago. I’ve cut it short as possible and please don’t think I’m patronizing you if some of it seems overly simple or obvious. I thought some of it might help**************
The most important thing is don’t aim too high. You can’t lose more than about 1kg or 2.2lbs (of fat) per week. Any more is usually fluids & muscle loss.
Running isn’t the best for fat burning, as hi-energy cardio eats into fluid & muscle before fat. The ideal zone for burning fat is 70-80% of your max heart rate. Power walking is a good choice, set the pace so you can talk comfortably, but can’t sing. Walking for 30 mins a day burns 5kg (11lb) of fat loss per year. Also if you get your heart rate up for 15 mins your metabolism increases for up to 10 hours, burning more fat!
Weights & crunches help. The key is to ensure you are toning, not building. Eg: If you wanted bigger muscles you might use a machine set to 20kg, doing 2-3 sets of 6-8 reps. If you want to tone you’d do 3kg with 3 sets of 25-30 reps. Studies have shown gaining more muscle mass increases your levels of testosterone, which fights fat! The more muscle you have, the more your body burns fat automatically.
Muscle weighs around 3x what fat does. It’s normal to gain weight at the start of an exercise regime, but lose inches. Most gyms will give free assessments, so ask them to test your body fat ratio. A woman should be 20-25%
A stick of celery has about 2 cals in it but your body uses over 6 to digest it! If you eat a piece every 15 mins, your metabolism gets boosted.
Stop eating when you start to feel full. Most of us were taught as kids to clear our plates. Eating until over-full stretches your stomach, making you need to eat more to feel satisfied. It will shrink quickly once it stops being stretched. Chewing food thoroughly & eating slower helps to reduce appetite.
Drink water before meals to make you feel fuller. Cold water is best because your body uses energy to convert it to body temp. Sipping water through the day gives your hands & mouth something to do, helping stop snacking. 1.5-2 litres of water is best as too much overworks your kidneys.
Don’t forget drinks can be loaded with calories. Diet soft drinks/sodas, especially if they contain Aspartame (an artificial sweetener) are really dangerous if consumed reguarly for extended periods.
Buy a fat/cal/kj counter guide. Newsagents, bookstores, health shops should have one. (Alan Borushek is the author of a great guide in Australia). It should list the stats for any brand/food/drink you can easily buy. It’s amazing how much the fat/cals vary in brands of the same item! You can also use the guide to keep track of how many fat g/cals you eat per day.
Substitute when you cook! You can save loads of cals. Swap everything for a low fat option (like milk, cream etc) to that. In Australia we have Splenda which has very low cals but measures like sugar for cooking. Swap eggs for egg whites where possible. (Apparently ‘eggwhite omelettes’ are popular in Hollywood). Some recipes don’t turn out right with substituted ingredients, so be careful cooking new recipes for others.
Watch how much fat you consume. Even ‘good’ fat makes you fatter. Don’t cut unsaturated fats/oils/lipids out of your diet entirely as your body needs them. Aim to eat about 60g of good fats per day normally, or 30g while dieting.
Make simple, permanent changes to your cooking style. Grill or bake food instead of frying & season with herbs/spices instead of salt & butter. Use a rack to raise grilled food so any fat drains into the tray below. Also try a canola spray instead of liquid oil or butter to shallow fry or grease pans.
TREAT YOURSELF! Eat anything you want, in moderation. If people deny their cravings, they just end up breaking their diet & bingeing. If you love chocolate, a 45g Kitkat (4 bars) has comparatively low calories & it’s easy to make one last.
If you’re ‘counting calories’ & you have a favorite high-cal treat, work out how many cals it has per 10 or 100g. Then look at how many calories you decided to eat per day, minus how many you have already consumed. Subtract from that the amount you expect to use for remaining meals. Whatever you have left will decide how many grams of the food you can eat. ie: 30g halva (my fave ‘bad’ snack) has about 150cals. If there was 100 cals spare, I could eat 20g halva. Another way is to calculate over a week, so you can build up an ‘allowance’ for your weaker days, on your good days. Chew it really slowly and savour it for as long as possible, as it has the same effect on your tastebuds as wolfing down a huge serve.
Eat fewer calories. Move more.
cardio is the fastest and most efficient way to lose belly fat, especially running. try holding you stomach in while running to speed up the process. ab workouts actually take longer and are less effective. crunches do basically nothing.
i always say this – DON’T think "crunches and sit ups" . they may actually cause you to have a bigger stomach as you build up muscle through doing them.
FAT IS NOT TURNED TO MUSCLE. so you tend to build muscle beneath the layer of fat on your tummy and it may appear larger than before.
THIS IS WHY CARDIO IS IMPORTANT – IT BURNS THE FAT!
just do running/jogging/biking/swimming/skipping
(bear in mind that you have to change your workout routine after a while, because if you don’t you will keep on using the same muscle groups and will build muscle instead of burning fat; therefore your workouts should be challenging – like different lengths of time and different intensities and try to do varied exercises to engage all muscle groups)
Try HULA HOOPING – ‘the cardio for abdominals’!!
it’s not that hard to learn and it burns lots using all different abdominal muscles
The results can be better than you believe – do it for just 10 minutes a day and you can lose as much as 100 calories. And this will mean that you can shed up to 2 inches from the waist in just 30 days.
or try "belly waving" http://www.youtube.com/watch?v=li8NArR5M…
it aids the intestines to move food in your body – speeding up metabolism
SIMPLE CHANGES ALONGSIDE WORKOUTS AND TRAINING:
substitute – walk or bike instead of taking a car/bus
take the stairs instead of a lift – run up
take the longer path instead short cut
take with you additional weight like books or a big bottle of water
water – drink at least 2 litres of it /day. It prevents dehydration therefeore water isn’t stored in your body (bloating stomach and places around ankles and all that lot), + it detoxifines the body and therefore helps to speed up metabolism
a natural way is also green tea – it boosts up metabolism in a natural way (5-6 cups a day burns off additional 70-80 calories)
eat plenty of fibre rich foods as they aid the movement of your intestines therefore speed up metabolism
and last but not least – a healthy balanced diet as you mentioned. lean protein, fruit, veggies- at least 5 a day (keep doc away), fish, nuts; also ditch snacks like sweets, chocolate, haribo, marshmallows, ice-cream, chips, crisps, fried foods, sodas, fizzy drinks, don’t eat take aways, avoid high salt foods,
small portions, but eat 6 times a day and you’ll be fine
Hi best way is to eat high in protein foods and try to avoid carbohydrates and drink plenty of water. If you do have carbs try not to have them in the evening as they take the body longer to digest thus causing weight gain. This will stop you from gaining anymore weight next you need a to do some exercise. Best one is jogging on the spot which does not cost you as you can do it at home. Best time to exercise is first thing in the morning because this is the longest period your body has gone without food. So the energy required for the exercise will come from stored fat.
Hope this helps