How To Lose Stomach Fat
How to Lose Stomach Fat Successfully
It is very easy to get focused on just one area of your body when you have put on a few extra pounds. One of the most common areas is the stomach and how to lose stomach fat sucessfully. Reason for this is the fact that fat is distributed throughout the body based on surface area. Because the stomach or abdomen area makes up a very large percent of surface area the effects of being overweight are more pronounced in that location. But in reality fat has to be burned off from the body proportionately and really can be isolated to just one area. This is why the abdomen area decreases in size the slowest but once it begins to shrink it does so more consistently. Let’s take a look at some of the steps toward losing body weight and reducing your stomach fat.
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Identify your Diet
A good place to start is to take a look at the foods or drinks you are consuming on a daily basis. If you wonder where the extra weight is coming from then a good place to begin is by performing a food assessment. What this means is identifying all the food you eat and how they contribute to weight gain. The purpose of this is to give you an idea of the number of calories you are eating and the foods that contain those calories. Recording your food intake can be done easily with a small notepad or food diary.
Once you have finished your food assessment you should obtain a food calorie chart. These charts will allow you to identify the high calorie and high fat and foods. These are the foods that are contributing the most to your stomach fat. Even if you are exercising regularly some of these foods can stop the weight from coming off by changing your blood chemistry. High carbohydrate or sugar based foods will prevent fat burning during exercise and must be restricted to lose fat.
Redesign your Diet
During your food assessment you should have identified the foods you consistently eat that have the highest calories. These foods will have to be restricted and replaced with foods of a lower calorie count. The result of reducing calories eaten will produce fat loss as long as your activity level remains the same. Even if you are not that active by restricting these high calorie foods you should at least stop any additional gain because you have reduced total calories consumed.
By also identifying the high sugar foods you are eating regularly you can replace them with foods with lower sugar content. High sugar foods surge your blood with a rush of insulin injected into the blood stream which moves the sugar into fat cells. This means more weight gain and less fat burning even if you are exercising regularly. Never eat a high sugar/carbohydrate food before a workout or fat burning will be inhibited.
Increase Exercise Levels
By reducing the number of high calorie and high sugar based foods you have created an environment in your body for burning stomach fat. Of course this means you are going to have to increase your activity or exercise level. This is not as hard as it is made out to be by some. You can choose an activity that you like to do and use it as your primary exercise activity.
The main focus for you is to raise your heart rate 10 to 20% higher then what it would be while resting. You don’t have to exercise like you are preparing for a 10k marathon. As a matter of fact if you haven’t exercised in a while this is not recommended. Slow and steady progress is what you want to achieve over the long term. Start off gradually, slowly increasing your heart rate 2% per week as your fitness level improves.
Stay Hydrated-Drink Water
Many people do not drink the proper amount of water each day and are walking around in a state of constant dehydration. This is accompanied by slight headaches, imbalanced equilibrium and lethargy. Dehydration produces craving for food and so you are prone to eat more. The body’s organs and muscles are unable to perform as expected if the body is not hydrated to a sufficient level. Give the body a fighting chance by drinking plenty of water.
Many drinks today contain what is known as a diuretic. A diuretic is a substance that moves salt and water through the body very quickly and without being absorbed. The most common diuretics are caffeine and alcohol. These substances can be found in a lot of different foods and drinks. Be careful with the amount of caffeine/alcohol because the water you are putting in won’t stay in. Always be aware of the ingredients of foods or drinks before you consume them.