How to Lose Belly Fat Naturally – Your Ultimate Guide to Losing Stomach Fat

 Most of us desire a flat stomach, and we often ask the question “how can I lose belly fat?” Unfortunately there is no magic procedure and most of the time what is needed is in fact a change in life style. It is vital to remember that losing excess belly fat is not just important because of appearance, but belly fat can in fact be very damaging to our health and can lead to various illnesses, such as diabetes and heart disease.

Dieting – The Way to Lose Belly Fat Using Calorie Restriction

Dieting is one of the best ways to lose weight around your stomach, this does not mean starving yourself or eating foods you dislike, it just means making a few changes to the food you usually eat. It is recommended to eat five to six mini meals a day rather than three large and main meals. This is because it will suffice your hunger appetite throughout the day and it will also result in you eating less food as your portions will be smaller. In addition to this, by eating little and often you in fact boost your metabolism because the body burns more energy.

It is vital to drink lots of water throughout the day as it accelerates the fat burning process. Water also aids the functioning of the liver and our liver actually has the ability to burn reserved fat and convert it into energy.

When it comes to food, breakfast is the most important meal of the day, so start off your day with a good and healthy breakfast. As mentioned the frequency of eating is vital, just as crucial is what you eat. There are in fact various foods which aid the loss of fat around your stomach, such as; fish, vegetables, dark chocolate, and fruit. However, there are also foods which do the opposite and diminish your ability to lose belly fat, these include foods that are high in saturated fat and sugar, and thus you should try and avoid such foods as much as possible.

Exercise – Stay Fit With These Exercise Routines

It goes without saying that any diet should be aided with exercise in order to achieve maximum impact. Nevertheless, when targeting your stomach in particular, there are various exercises which will benefits this more.

Resistance training exercises:

Weight lifting exercises help your body fight fat by building muscle. By working on abdominal exercises your stomach muscles will get tighter as well as stronger. I would recommend doing exercises such as squats, chest presses, and dumbbell rows.

Cardio exercises:

These are extremely beneficial whilst attempting to lose weight, as they accelerate our heart rate and cause us to use more energy. If you can feel your heart beating faster and your breathing increasing, then you know it is working. Try to exercise on a regular basis, about three to four times a week is ideal. Find out about the best way to lose belly fat fast here.

Final words

Losing belly fat is not easy and a lot of effort is needed, however once you start to see results you will be highly motivated to put in extra effort. There are all sorts of myths about quick diets and slimming machines, however they are exactly that – myths, there is no secret answer to losing weight, but by exercising and dieting you can get rid of excess stomach fat.

In fact many types of slimming equipment on the market today actually reduce your metabolism levels

which will actually cause you more harm than good. It is hard to lose weight, especially in this day and age where most of our time is spent sitting down in our cars or at a computer desk, however if you follow this basic guide you are guaranteed the results you want. In the end feel free to check out these exercises to lose belly fat.

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How To Lose Weight

To really understand how to lose weight you need to learn a little bit about the human body, the mind and nutrition. Weight loss really is not a complex task – you really do just need to eat less and exercise more. The real challenge is overcoming the mind to control your appetite and combat lethargy.

Here we cover the main topics on weight loss. First we look at dieting and attempt to dispel a few myths and explain that although it is difficult to lose weight by dieting alone, it is certainly possible. We also look at the role of human biology in weight loss. We then review the “10 Scientific Ways To Lose Weight” which is based on the research published by the BBC in 2011. We then briefly look at “spot reduction”, which is another classic myth of losing weight.

After the information on how to lose weight we review some weight loss books. All of these books have been hand-picked and individually reviewed – they all provide a healthy and sustainable way to lose weight and get

Dieting For Weight Loss

Combining regular exercise with a healthy diet really is the best way to lose weight, however, often people are unable to exercise on a regular basis for various reasons. So if you are not able to exercise you have to adopt a healthy weight loss diet plan to help you to lose weight and then manage your weight.
To lose weight all we need to do is ensure that our daily calorie intake is less than our daily calorie requirements. So why is exercise thought to be so important for weight loss? Regular exercise makes this easier for four main reasons:

1. It increases the amount of calories you burn while you are exercising
2. It increases your metabolism as your body builds new muscle tissue
3. It helps to manage appetite by releasing hormones that suppress hunger
4. It helps to use up glycogen reserves which triggers the fat burning hormone called glucagon.

So if you cannot exercise you are missing out on a huge advantage when it comes to weight loss. However, it is still possible to lose weight.

How To Lose The Right Sort Of Weight?

Where things become more complex is ensuring that you lose the right sort of weight. Everyone asks “how do I lose weight?” but the real question should be “how do I lose body fat while maintaining lean muscle tissue?“. Muscles are vital for good health. Not only do they make us stronger and fitter, they also help keep metabolism raised. Muscle tissue is very “hungry”, it needs proteins and carbohydrates for growth, repair and function, and needs much more energy that fat tissue. Another way to explain it is that muscles are the body’s engines, fat cells are the fuel tanks. When someone wants to “lose weight”, they actually want to lose fat.

The Problem of Very Low Calorie Diets

The problem is that when people attempt to lose weight with diet alone they generally throw themselves into a low-calorie diet, or sometimes a very low-calorie diet (VLCD) which is defined by being below 1000 calories a day. Often these diets do not provide the body with enough protein to sustain muscle tissue and so muscle wastage occurs. The body simply breaks downs its own muscle tissue to provide energy for other parts of the body. Fat loss will also occur, but not in isolation

Some Biology: The Relationship of Food, Fat Storage and Hormones

To understand why this happens we need to explain a little about how the body stores and then burns fat. There are two hormones at play in the body that control fat storage – insulin and glucagon. Both are triggered by changing levels of glucose in the blood (blood sugar).
When we eat carbohydrates, especially high GI carbs such as bread, blood sugar levels rise. This increase triggers a release of insulin from the pancreas. The role off insulin is to reduce blood sugar levels (prolonged raised levels leads to health problems). It does this by aiding the uptake of glucose into fat storage (adipose tissue). The glucose is actually converted to glycerol and combined with fatty acids for TAGs (triacylglycerides) and this is what we call “fat”.
So, in a nutshell, when we consume sugary foods our bodies release insulin that causes that sugar to be stored as fat. Understanding this is key to understanding how diet can help lose weight.

When Does the Body Burn Fat?

When glucose levels fall the pancreas then releases glucagon. The role of this hormone is simply the opposite of insulin, it causes blood sugar levels to rise again. Glucose is the prime energy source of the brain which is our prime organ as it controls the functions of all other parts of the body.
So glucagon’s prime objective is to ensure that the brain is supplied with sugar. It does this by breaking down the fat tissue to extract the sugars locked up in the TAGs (glycerol and fatty acids). This is what we call fat burning.
It is not easy to get the body to release glucagon though. You have to allow your blood sugar levels to fall to very low levels. As soon as you eat a sugary food, such as some bread, pasta, high GI vegetable like parsnips and pumpkin, processed breakfast cereals, rice, any junk food (cakes, cookies, donuts), you blood sugar rises and therefore glucagon production stops and insulin takes over, so you quickly go from a fat burning situation back to a fat storing one.
This is why unhealthy diets are so likely to lead to weight gain – most of what is unhealthy is also high on the glycemic index (high GI) which means it causes blood sugar spikes, insulin and fat accumulation. So by limiting high GI foods you can help to lose weight with diet alone.

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