Lose Abdominal Fat
Lose abdominal fat quickly by eating the right foods and doing the right exercises. If exercising is not your thing, then at least find a DIET strategy that is effective…
How to Lose Abdominal Fat and Get Flat Abs
Getting flat abs or six-pack abs is something that most adults, and even some teenagers, dream of achieving. Having a firm, flat stomach is sexy as it conveys the impression of a healthy body and lifestyle. Having killer abs is more about having low body fat than it is training. However, you will lose fat quicker and more easily when you combine the right diet with exercise. And here’s some encouraging news – when you lose body fat – you will probably first lose fat in the abdomen.
There are two basic type of fat located in the abdomen area. Visceral fat is located deep inside your body around your internal organs. Subcutaneous fat is located beneath the skin and is the soft and bouncy – sometimes referred to as “love handles”. Visceral fat is usually easier to lose than subcutaneous fat. When you lose fat, this is the area you will likely notice first.
The most important factor in a belly fat diet is attitude – the strong desire to get flat abs. Decide to eat the right foods and to stick to an exercise routine. Establish realistic goals – usually 1-2 pounds per week is realistic and healthy for long term fat loss. And don’t’ procrastinate – do it NOW.
It is best to eat 5-6 times a day. More frequent eating produces less dramatic swings in the blood sugar which reduces the body’s tenancy to store fat. Therefore, eat about every 3 hours. Your body burns about 10% of its caloric intake in the digestion process. Don’t skip breakfast – it will slow down your metabolism. Allow yourself one day a week of overfeeding – where you consume more carbs and a few more calories than usual – but still avoid garbage foods such as high fructose corn syrup and hydrogenated fats.
Calories Are Important
Remember that calories are important. You can find the number of MAINTENANCE calories that you should be consuming by calculating your resting metabolic rate (RMR). Click here to find your >>> RMR: You will need to reduce the number of maintenance calories consumed to lose weight or fat.
A pound of body fat equates to approximately 3500 calories. So if you have a calorie deficit of 500 calories (meaning that you burn 500 calories more than your maintenance caloric intake each day) you would lose approximately one pound per week: 500 x 7 = 3,500
Eat the Right Foods
In additional to limiting calories, the other important factor in fat loss success is to eat foods in their MOST NATURAL FORM – unprocessed foods, organic foods: grass-fed, free-range or wild beef, poultry, and pork, wild fish, organic or grass fed dairy or fat free milk, whole grain breads and cereals, white and sweet potatoes, nuts and seeds, legumes, dark bittersweet chocolate, extra virgin olive oil.
Consume organic unprocessed foods from all the food groups. Most of your carbs should come from vegetables and fruits as compared to whole grains. Good beverages include tea (green, black, oolong, white) and water. Use “Stevia” as a sugar substitute. It is natural and non-caloric. Approximate Daily Food Consumption:
………Protein: 1 gram per pound of bodyweight, 454 grams/lb of protein
……… (not absolute, general starting point)
………Carbs and Fats: Remaining calories should come from carbs and fats.
………Fats: Good fats should include 20-40% of your caloric intake.
Know the the Various Fats
All fats found in nature are made up of some ratio of polyunsaturated, monounsaturated, and saturated fat. All-natural, organic, hormone free, unprocessed oils are good fats – to some degree or another. Eating fat does not make you fat. However, you will need to watch the calories since fat has a high caloric content.
Saturated Fats: While often getting a bad rap, NATURAL saturated fat is an important part of a healthy diet. There is growing evidence that saturated fats from free-range or wild animals or fats free of hormones and antibiotics are a healthy and essential component to a diet. Saturated fats may be animal or plant based.
Examples of animal-based saturated fats include cream, cheese, butter, lard, fatty meats. Plant based saturated fats include coconut oil, cottonseed oil, palm kernel oil, chocolate. When cooking with high heat, it is best to cook with minimally processed tropical oils (saturated fats) such as coconut oil, palm oil, and coco butter because these oils do not break down and create toxins when exposed to heat like may other oils.
More and more scientific evidence is mounting relating to the numerous health benefits of eating minimally processed tropical oils. Saturated fats are typically solid at room temperature.
Polyunsaturated Fats: It is widely believed that the overuse of refined and/or hydrogenated polyunsaturated fats (trans fats) such as soybean, corn, and cottonseed oils are largely responsible for the explosion of heart disease and obesity over the last 50 years in the USA. These types of fats are to be avoided.
But there are other very healthy forms of polyunsaturated fats that include fish (especially fatty fish or wild fish), whole grain wheat, peanut butter, bananas, sunflower seeds, sesame oil, and krill oil. Krill oil capsules are an excellent supplement as they have the highest antioxidants of the fish oils. Omega-3 fatty acids found in these foods have been shown to lower the risk of heart attacks. Polyunsaturated fats are typically liquid at room temperature and when chilled.
MonoUnsaturated Fats (MUFA): Its hard to find fault with monounsaturated fats. Monounsaturated fats are found along with saturated fat in natural foods such as red meat, whole milk products, nuts and seeds, olives, and avocados. Monounsaturated fatty acids are liquids at room temperature and semisolid or solid when refrigerated.
Food to Avoid
Avoid any foods that are processed, have hydrogenated fats, high-fructose corn syrup, pesticides, refined sugars, hormone and/or antibiotic fed beef, poultry, or pork, farm-raised fish, margarine, shortening, and fried foods.
Limit or avoid intake of white rice and white bread as these are refined foods. Processed foods and carbohydrates cause insulin spikes and crashes which can make you crave starches and gain body fat.
Avoid beer or at least minimize to a once a week – lots of empty carbs in beer. It you do drink, wine is better. At most, allow yourself one small glass of wine a day or a couple once a week. Try to avoid drinking fruit juices as these are mostly empty calories. Better – eat the whole fruit.
Basically, avoid foods that are not in their natural state or fed from their natural environment.
Overfeed One Day a Week
Set aside one day a week to overeat. That is, eat more carbs and calories than you normally would the other 6 days. This is beneficial because when you continuously restrict your caloric intake below your maintenance level – your body thinks you are starving and will slow your metabolism and increase your appetite. If you have been on a diet for a while and find you have plateaued, increasing your carbs and calories for a day or two could help you begin to lose fat again.
Have healthy food readily available for meals and snacks. That way, you will be less tempted to eat other foods that are not good for fat loss. Have a good supply of carrots, celery, boiled eggs, cottage cheese, ricotta cheese, apples, nuts/seeds and other healthy foods on hand at work and at home. Many find it easier to plan meals and snacks a week in advance.
Exercise is your best friend with the decision to lose belly fat and get great abs. However, getting great abs is not about doing hundreds of crunches. Why is this? Because to lose fat or belly fat, you want to rev up your metabolism to burn fat. Ab exercises alone will not produce great abs. While belly fat exercises are a component of getting flat abs, there are other exercises that are more effective and more interesting in burning fat such as full body workouts.
The most effective type of exercise for stimulating your metabolism are interval intensity exercises (cardio, wind sprints, bike, or similar) in combination with resistance training or weight lifting. Women need not be concerned that weight lifting with make them look bulky. It takes a special diet and extensive training for women to get the bodybuilder look. However, if you are looking to really add muscle size, this course by Vince del Monte has had good reviews: No Nonsense Muscle Building
Low to moderate level cardio exercises alone are not enough. You will need to do the interval intensity exercise and weights about 3-4 times a week for about 45-60 minutes per session. Interval intensity training involves varying your routine between high an low intensity exercises. If you really want to speed up fat loss, you may need to exercise 5-6 days a week. Shorter, more intense workouts are better than longer less intense workouts.
You can do exercises at home or in a gym. You don’t need a machine. In fact, free weights or barbells are preferred over static machines. At minimum, you can exercise only using your body weight. Or, for a fairly small investment, you can use a stability ball and some dumbbells. Other types of effective equipment include kettle-balls, sandbags – whatever object with some weight.
If you would like to learn more about what’s been discussed here, check-out Mike Geary’s Truth About Abs. This 142 page e-book is packed with information about the best belly fat diet and belly fat exercise.
In addition, this book provides menus with specific meals to follow and gives numerous types of full-body and ab exercises – and much, much, more. Mike is a Certified Nutrition Specialist and a Certified Fitness Trainer – and you can tell that he has been studying and practicing these fat loss principles for decades.
Pros: 142 page e-book that is packed with information on losing belly fat and getting great abs. Includes both MENU PLANS/DIET STRATEGIES and EXERCISE TRAINING whether you work at home or at the gym. Readers have been ecstatic about the results. Comprehensive natural food diet and fitness strategy.
Cons: Hard to find any. No recipes, but plenty of healthy diet snack ideas.
Verdict: EXCELLENT Belly Fat Diet Program for Men and Women – for both bodybuilders and non-bodybuilders. 30-day money-back guarantee. Best Selling e-book for several years by Mike Geary, Certified Nutritional Specialist and Certified Fitness Trainer. Check Out Mike’s Site Here > Truth About Abs
If you are looking for a PURE DIET Program, The Diet Solution is a another very popular and effective way to lose abdominal fat.
Pros: The best PURE DIET program. The program advocates specific metabolism enhancing foods and eliminating metabolism decreasing foods. Includes recipes, shopping lists, and meal plans. The Diet Solution program has been shown to decrease blood sugar levels, lower cholesterol, and increase energy.
Cons: Probably not for you if looking for exercise routines and strategies.
Verdict: Another VERY POPULAR and effective diet that many have had great success. 30-day money-back guarantee. Best Selling e-book for several years by Isabel de Los Rios, Certified Nutritional Specialist and Certified Fitness Trainer. Check Out Isabel’s Book Here > The Diet Solution
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