If you've been wondering how to lose belly fat, you're not alone. I'm happy to see you're searching for the best way to shed pounds in this area of your body.
Did you know studies have proven that people who carry extra weight around their midsections are at a much higher risk for heart attacks, strokes, cancer, osteoarthritis and diabetes?
In fact, there are 20 diseases associated with excessive weight around your mid-section.
I'm not surprised you've found minimal success with losing from this problem area. The fat genes around the belly are more stubborn than fat anywhere else in your body.
You should realize that while diet and exercise will certainly help, there are other factors which will play a vital role in helping diminish the extra pounds around your middle.
What Makes Belly Fat Different From Other Fat?
People carrying a lot of weight around their tummies are far more likely to also be carrying fat far deeper inside their bellies. Fat has usually built up around the major organs as well, and this is a huge risk factor in terms of longevity and your overall health.
This is known as visceral fat, and studies have suggested this type of fat secretes inflammatory-causing agents.
While this is certainly a result of poor diet and exercise, there's another contributing factor to belly fat... cortisol.
Cortisol is known as the "stress hormone", and when cortisol levels are high, it creates an atmosphere in your body that makes it difficult to lose weight.
Truth About How To Lose Belly Fat
Please understand one important fact right now... there's no magic pill to help you lose this particularly dangerous kind of fat.
I know you see the late-night TV specials promising pie-in-the-sky results: “Lose 30 pounds in 10 days!”
The biggest factor to help you in this area is your commitment to lifestyle changes and that is adapting healing movement, proper nutrition and re-setting your youth gene cluster inside your body fat cells holistically.
This is done effectively through Science-Based Medicine and through super class nutritional supplementation (have you heard about mushroom, pomegranate, and ginseng?).
While this doesn't sound “sexy” and “easy”, once you adopt and adapt to healthier habits, it becomes second nature. Your waistline and your overall health will certainly thank you for it in the long run!
How To Lose Belly Fat: Specific Steps To Take
Exercise: The first step toward making healthy lifestyle changes will be to become more active.
If you've led a fairly sedentary life thus far, you'll want to start slowly and consult a physician to be sure your heart and lungs are healthy enough for exercise.
Adding light to moderate exercise at first will help improve circulation, burn fat and calories, and will also help to lower stress... a trigger for that nasty fat-grabbing hormone, cortisol.
Healthy Food Education: Up to 80% of fat and weight loss is done through diet.
However, when you want to know how to lose belly fat, this doesn't mean jumping on the latest late-night TV fad diet. Eating a balanced diet low in saturated fats and high in fiber will help bust through bulging belly fat quickly.
The pounds and the inches will literally begin to melt away before your eyes. Avoid foods that are high in refined grains and refined sugars, as these are foods that will help hold fat around your tummy.
Instead, opt for whole grains, fresh fruits and veggies, and foods rich in protein and "good" fats. These are fats like those found in fish, eggs, and nuts.
Omega-3 fatty acids, as well as polyunsaturated and monounsaturated fats are known for helping lower bad cholesterol levels while raising good cholesterol levels, and helping to lower levels of cortisol.
Ban the booze: Alcohol may seem like a stress reducer, and there certainly are benefits in terms of heart health, but the truth is alcohol is one of the biggest contributors to belly fat.
There are several reasons for this, but mainly alcohol contains the highest number of calories per gram (even more than carbohydrates or protein) with NONE of the nutritional value.
Aside from the empty calories in alcohol, it can lead to depression, mood swings, anxiety, poor sleep, and dehydration. All of these are factors that help contribute to belly fat buildup.
While a glass of wine with dinner is certainly acceptable, put a stop to the alcohol after a single glass of wine except on special occasions.
Incorporate resistance training: Yes, this does mean weightlifting.
You don't need to become the next Arnold Schwarzenegger. Rather, focus on lightweights twice a week for strength and endurance. This will help to build muscle, which helps your body burn more fat.
Keep the weights light, or incorporate some weight training into an existing exercise routine (hold hand weights while walking briskly or wear ankle weights), and you'll burn more calories during your workout without taking any more time out of your busy day.
Get Your Zzzzzs: Sleep plays a huge impact on the way your body functions.
If you don't get enough sleep, you'll find yourself craving foods that give you an instant energy boost. These foods are typically high in refined sugars and refined grains.
You'll experience a sudden boost in energy after eating them, but these foods wreak havoc on your blood sugar, causing spikes and crashes in your insulin levels, which will lead to another bout of fatigue.
It creates a vicious cycle of poor eating habits which can be difficult to break. When you get enough sleep, it makes it easier to stick with healthy eating habits and gives you the energy you need to be able to exercise.
Skip The Crunches...for now. It's impossible to "target" your weight loss specifically to your belly.
Many people wondering how to lose belly fat live under a misconception that simply doing hundreds of crunches per day will help shrink their bellies. While this may help with a little bit of fat loss, it isn't in a way you might think.
When you do crunches, you're helping to build your abdominal muscles, which will in turn begin burning more fat. It won't, however, be a significant amount of fat loss by simply doing crunches.
Thus, we need to motivate the youth gene clusters (there are 52 of them... leaders) rather than the aging genes (there are 24,948 of them... followers) Reawakening the leaders will bring motivation to the followers!
Belly fat loss will come in the form of overall body weight loss. You need to focus on getting the entire body healthier and stronger, but focus on the stomach as the most stubborn genes are located there. Just look around when you walk in the streets.
As a Physical Therapist for 24 years (I graduated from PT school when I was 20 year old!) and 18 years owning a PT Practice I have seen my beloved patients go from thin to gaining excessive pounds on their midsection. We treat mostly back pain so imagine what we see in the midsection!
Beware The Myths
As I mentioned earlier, there are unhealthy diets claiming to help you with how to lose belly fat fast. While these may work for a short time, they're usually not the ultimate solution.
Most are based on methods impossible to keep up with long-term and this is why you gain your weight back shortly after stopping the pie-in-the-sky starvation diets.
In order to lose your extra pounds, you must change your lifestyle and turn your unhealthy habits into healthy ones.
A better food education through nutritional supplementation and moderate simple movement, as well as reducing stress and getting better sleep will help to lose unwanted fat around your tummy... and all over your body.
And with the recent changes and discovery in 2003 (HUMAN Genome Map announced in 2005 by former President Clinton... Google it and YouTube it!) regarding genetic level, innovation and proven evidence based scientific studies...
...yes we can prevent diseases, illnesses, injury and disability and yes, it starts with healing our belly fat by getting rid of it. This is very exciting! We look good and we feel good!
Follow these tips I've shared with you regarding how to lose belly fat...they work. This is a Gift that we can share with others. Be always well!
I welcome you to ask me for full details on how to lose belly fat through the use of your genetic potential and Gene Expression I alluded to above... click on this website for more details...
Further Resources for How to Lose Belly Fat
- Belly Fat Exercises - Understand the link between physical activity, your eating program, your genetic potential and fat loss.
- Getting Rid of Belly Fat - Learn how genetics, diet and exercise work together to burn fat.
- Belly Fat In Men - Eliminating the fat is simple when you know what to eat, which exercises to target and how your genetic potential holds the key.
- How Does Stress Fit In? Learn how stress, your genetics, Vitamin C, Omega 3 and pasta affect your belly fat.
- Belly Fat Burners - Are safe burners available or should you be looking at different alternatives?
- Ways to Reduce Body Fat - You can make the proper lifestyle decisions such as diet & exercise but when you unlock gene expression science losing weight is simple.