Lose Belly Fat
The fact that belly fat is one of the greatest health risks for both women and men has become very widely known in the past few years. Research shows that belly fat, specifically that around the organs (visceral fat), is especially likely to lead to health problems for men. It is absolutely necessary to lose your belly fat, and to do so in a healthy, natural way.
Belly fat causes all sorts of health problems, most notably heart disease, chronic high blood pressure, several different cancers, diabetes, insulin resistance, and strokes. We don’t need that.
Men collect fat on their midsections due to bad eating habits and not nearly enough physical activity. Age doesn’t help the issue, and both sexes are likely to find fat trying to latch onto their middles as metabolism slows. Women can find entering menopause to be a particular cause of gaining belly fat. Men and women alike are likely to start to get thicker in the middle as they age, but, believe it or not, it is possible to lose excess belly fat.
Belly Fat Reduction Diet
If you cut your caloric intake too drastically, you won’t be eating enough for your body to survive on. This might sound like a great way to lose weight, but it isn’t. Not getting enough calories is a red flag to your body to start storing more of what you eat as fat, because you’re about to starve it. It actually makes the body more fuel-efficient. If you’re starving yourself, you’re going to lose muscle before you lose fat. Fat is the body’s last fuel reserve.
Your caloric intake depends on your size, age, and sex. You need to eat enough to support your tissue, organs, and bodily functions properly.
o As an example, a fifty-year-old man who is of average height and carries a few extra pounds around the middle, who gets a fair amount of exercise three times a week is going to require 2,566 calories a day to support his present weight. When the same man is 70 years old, he will need about 5 percent fewer calories to maintain the same weight.
o This man will require 2,053 calories a day to lose weight..
o He will require 1,760 calories a day for dramatic weight loss.
o A woman who is fifty years old, of average height and carries about the same amount of extra weight around the middle, and gets the same amount of exercise three times a week, just like the man I just described, needs 2,338 calories every day to maintain her present weight, 1,870 calories every day to lose weight, and 1,760 calories every day for dramatic weight loss. When this same woman is 70 years old, she will need roughly six percent fewer calories to maintain her same weight.
The only item you’ll need for a successful belly fat loss diet, besides a good attitude and dedication, is a calorie counter. That’s not a lot to ask. It’s easy to find calorie counters online, or buy one at the local discount store. Plan your diet around the number of calories required to maintain your present weight, then take away 5 percent if you’re male, and 6 percent if you’re female. Yes, I know it isn’t fair.
Here’s the good news: Exercise will turn you into a fat-burning machine. As your muscles grow stronger and denser due to exercise, you’re going to see your weight loss go faster, because muscle burns roughly three times the stored energy that fat does.
Belly Fat Reduction Exercise Program – Strength and resistance training is an absolute necessity if you’re going to build muscles. Body-weight-resistance exercises are enough for a newbie. By the time you get to the intermediate stage, you should be using either weight-loaded machines or free weights for performing exercises.
o Sports Walking – If you’re just starting out, walk at a moderate pace for thirty minutes a day. As this becomes easier, speed it up a little.
o Free-Standing Squats – Stand upright, spine straight, and feet a few inches apart. Stretch your arms out straight in front of you, then squat until the top surface of your thighs is parallel to the floor.
o Free-Standing Twists – Standing upright, spine straight, twist your body as far as you can to the right, then as far as you can to the left. Work up to 100 reps. (An extra benefit of this exercise is that you’re likely to have a much happier lower back after a few days of this.)
o Calf Raises – Put a length of 2 x 4 on the floor, and put your toes on it. Stand on tiptoes as high as you can, and hold the position for a two-count. Then lower your heels to the floor.
o Push-Ups – In a face-down position, with your hands as wide apart as your shoulders, raise your body at arm’s length. Keep your torso straight. If you’re new to this, start on your knees. As you become stronger, you should be doing this on your toes. Work your way up to 25 push-ups.
As your abilities grow beyond these novice-level exercises, it’s best to join a fitness club and ask a trainer to line out a weight training program designed for your specific needs.
