How do you get rid of belly fat by exercise?

Answer 1

# Get your nutrition in order by changing your eating habits - cutting out junk food, fast foods and take aways. Drinking less sodas and the diet kinds. Prepare your own meals and cook in advance to stop yourself from eating out. At least by cooking it yourself- you know what you're eating!

# Get active and use high intensity workouts and resistance training. # Have 6 healthy mini meals a day - in controlled portions # Invite a buddy or two to join you on a healthy lifestyle journey. Working in a team keeps you accountable for your actions # Always consult a doctor before you try anything # Check out the related links below

Answer 2

I know this is what you've heard a million times, and not the answer you want to hear, but there is no way to target a specific area for body-fat loss. What you can do is focus on fat-burning cardio exercises, which attack fat stores and convert them to energy. If you prefer not to run, try leg exercises, which also target fat stores but tend not to raise the heart rate and run you out of breath as quickly...

Answer 3

HOW CAN YOU GET RID OF BELLY FAT?

To stop fat accumulating around the abdomen or stomach, decrease or reverse insulin resistance by engaging in regular exercise and eliminating refined processed carbohydrates from your diet (apart from an occasional treat).

Some people mistakenly think that it is not possible to lose belly fat without losing weight overall. This is a mistaken belief if insulin resistance is causing the abdomen fat or belly fat -- the apple shaped figure -- that is becoming increasingly prevalent. Therefore, we can have an abundance of body fat around the abdomen or stomach, whilst we are not necessarily fat elsewhere. Alternatively, we can be fat elsewhere but it is out of proportion to the abundance of body fat accumulating around the abdomen or stomach.

Over-consumption of refined processed carbohydrates is a major cause of such things as insulin resistance, and fat accumulating around the abdomen or stomach, weight gain, obesity, hypertension, type 2-Diabetes, Heart disease, and many other diet related diseases and conditions. You will find a page link leading to a list of these foods at the bottom of this answer.

Replace those foods with more of the so-called 'fat burning' foods and make good use of the fat burning thermic effect of these foods. If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list, and more detailed information about the thermic effect of these foods.

As deliciously addictive as refined processed carbohydrates can be, we tend NOT to flourish on them because our ancient ancestors did not evolve eating such foods. From around two-and-one-half million years ago until around ten thousand years ago and the Agricultural Revolution, our ancestors did not consume these foods. These foods did not yet exist.

Less than 1/10th of 1% of our genes have changed in the last 10,000 years. In terms of evolution, it is not that long ago! Hence, our bodies are so similar to the bodies of our ancestors. By that, many people have problems caused by refined processed carbohydrates, and increased insulin resistance. In fact, the diseases, often referred to as diseases of Western civilization (such as the ones mentioned earlier in this answer) became wide-ranging in developed countries in the twentieth century mainly because of an over-consumption of refined processed carbohydrates.

Most people do well by avoiding these foods, apart from an occasional treat.

In addition, if you are able bodied, add cardiovascular (cardio) exercise and weight/strength training exercises to burn more body fat. This will also work to decrease/reverse insulin resistance (and body fat accumulating around the abdomen and stomach), whilst improving overall health. Any exercise, sport or activity that increases your heart and respiration rate for a specific period is cardio exercise. In addition, there are different degrees from mild to intense. At the bottom of this answer, you will find page links leading to free cardio exercises (both mild and intense) and weight/strength training plans.

First, seek the approval of your own physician before changing your eating or exercise habits, especially if you already have any known health condition or disease.

If you are not able to exercise, you can still make good progress, and improve your overall health, by making the dietary changes outlined in this answer and given in detail in the page links below.

Some people mistakenly believe that abs exercise helps to get rid of belly fat. However, though ab exercises can make the muscles under your fat layer stronger, they will not get rid of the belly fat. With bigger muscles under layers of fat, you will then look worse. First, you need to first get rid of belly fat.

So, for the 'how to get rid of belly fat' free plans, lists, and detailed information leading you step-by-step, at your own pace, use the links given below:

1. List of Refined Processed Carbohydrates (to avoid or strictly limit),
2. Fat Burning Foods (to replace refined processed carbohydrates), plus more about the themic effect of these foods)
3. Mild Cardio to Help Get Rid of Belly Fat, Plan 1 (an easier plan), or Plan 2 (a slightly harder plan, but still mild cardio)
4. Intense Cardio to Help Get Rid of Belly Fat, Plan 3
5. Weight/Strength Training Exercises to Help Get Rid of Belly Fat (suitable for beginners or more intermediates, male or female, young or old)

Answer 4

Attempting to reduce fat in just one part of your body at a time is likely to be disappointing.
Fat reduction works like this: When you try to lose fat, the reduction occurs all throughout your body. Unlike muscle-building, it cannot be specifically targeted to one region. Also, the reduction in fat will not be quickly apparent because it will not be focused on only one spot on your body. So it's helpful to have a "slowly but surely" attitude.
Note that exercises mostly serve to tone the muscle underneath the fat. But if you want to slim down, the fat has to be reduced. For that, the main thing is to ditch the junk food and the sweetened drinks. Calorie-burning through exercise alone might not be sufficient.

Here's a program for the period in which you want to lose weight:
(Doctors and dieticians recommend losing weight gradually, allowing a month for every 4 to 8 pounds you want to lose. Do not starve yourself, skip meals, or try throwing up.)
Engage in moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too.

The most important point is to avoid junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Preferably consume no added sugar, and as little added salt as possible.

Our great-grandparents didn't have the epidemic of obesity we see today, because they had a less-sedentary lifestyle, a much more natural diet, and they ate reasonably-sized portions.

Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts.

Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.

Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week.

Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet.

More guidelines:
Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise.

Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).

In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.

Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits.

See also:

Could you describe a balanced diet?

What features would a good weight-loss program have?

Some healthy snacks

Answer 5

You can get rid of excess belly fat by workout out. Walking or running is a great way to get leaner. Also, doing abdominal exercises like crunches are a great way of getting definition in the belly region.

Answer 6

There are many ways to reduce belly fat. Exercise, eating less fatty foods are among the popular ways to reduce belly fat. Also, reducing stress through therapy or yoga is another way to reduce belly fat.

Answer 7

In your quest to get rid of belly fat, cardio workouts are more effective than sit-ups. Most woman find that they have excess belly fat and want to get rid of it to return However, pool exercises can be some of the most effective in burning fat in

Answer 8

Losing belly fat seems to pop up on everyone's list when it comes time to make New Year's resolutions. Unfortunately, many people simply do not know the right way to lose this fat. This guide is going to provide the proper tips to help reach any weight loss goal.

Nothing Comes Easy

The internet is filled with fad diets that promise weight loss fast. While these diets may seem like a great idea and help to reduce weight, they usually result in the dieter gaining their weight back quickly. Diets have two roles: helping to lose weight and helping to make a lifestyle change. Without changing the way a person lived when they were fat, they are almost certain to gain the weight again. So, if something seems too easy, avoid it at all costs.

Count Those Calories

The basic rule of weight loss is that the amount of calories ingested must remain less than the calories that are used by the body. By searching the web, people can quickly find out how many calories that their body needs to maintain their current weight; in general, this is roughly 15 times the body weight in pounds. A pound of fat consists of 3,500 calories; to cut out a pound a week, remove only 500 calories from the daily diet, which is a feat that is achieved for some people by simply eliminating soda or beer from their daily intake.

Chart your progress with Microsoft Excel or another spreadsheet program. A person can easily see their progress and stay motivated in keeping off the weight.

Consider the Keto Diet

For those who have trouble or do not like counting calories, there is one solution: the ketosis diet. In this diet, carbs are eliminated, while the dieter is free to eat whatever protein or fat they want. The body usually uses carbs as its primary source of fuel, and when carbs are no longer present, the liver releases ketones into the bloodstream, which the fat is then burned for fuel. By eating almost no carbs, fat and weight is lost for good.

Losing weight is a struggle for many people; however, it is lost easily and permanently by just cutting back on eating and remembering that a weight-loss journey is a marathon and not a sprint.

Answer 9

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Answer 10

It's rather simple. Eat 100-250 calories less than you burn daily. If you are able to exercise, steady state cardio for longer periods of time are effective in burning some more calories. Or, putting on muscle mass to increase your daily energy expenditure.