Thursday, 5 May 2011

How To Lose Fat Tummy

Hang on! I hear you say. Isn't Belly Fat and Stomach Fat the same thing? Well, yes, sort of. No, not even sort of, it is the same thing.

Both belly fat and stomach fat are indeed the fat that sits in your midsection when you eat too much. Unlike the fat on your thighs, butt, chest, arms etc. it is visceral fat, which is a type of fat that surrounds your organs. Internal fat.

Belly fat is really unhealthy, some scientists have even suggested the subcutaneous fat (the fat under the skin) is not really all that unhealthy at all. Some fat is needed to protect you, both from the cold and from injury. It is a natural layer of insulation and padding.

But when it surrounds your internal organs, that is when things go wrong. Not only does the fat literally strangle organs by reducing blood flow, it also releases hormones that play havoc with your metabolism and fat storage systems.

Having more belly fat actually leads to more fat accumulation as increased insulin results in more sugar in the blood being converted to fat. So, it really is time for you to learn how to lose belly fat once and for all!

So, How to get rid of this nasty belly fat?

Well, quite simply, you need to exercise and go on a diet. Not really "go on a diet", more, change your eating habits permanently. Managing your weight does not get any easier as you get older, in fact, the opposite is true. So you need to learn to moderate your food intake. Eat smaller portions, use a smaller plate.

Eat less refined and processed foods to reduce intake of sugars and saturated fats. Eat more fruits, vegetables and lean proteins to increase fiber and protein (both have shown weight loss potential in studies). One good way to manage your weight is through a low GI diet plan. This involves eating carbohydrates that are not so quickly digested. This reduces the blood sugar spikes which decreases fat accumulation and increases fat burning. But, you still have to control those calories!

Then get more exercise, ideally 30 minutes 7 days a week, or 60 minutes 4 days a week. Suggested belly fat blasting workout:

  • Monday - Power walk 20 minutes, 10 minutes of push ups, leg raises, squats, lunges, jumping jacks, the plank and mountain climbers
  • Tuesday - 45 minutes weight training session
  • Wednesday - 60 minute walk at a reasonable pace
  • Thursday - 30 minute circuit training
  • Friday - ower walk 20 minutes, 10 minutes of push ups, leg raises, squats, lunges, jumping jacks, the plank and mountain climbers
  • Saturday - 30 minute walk
  • Sunday - 60 minutes of some type of activity - walking, cycling, swimming. Family time too.
A plan like that is manageable by most people. So hop to it! Go on, burn that belly fat now!