How Do You Lose Belly
Fat?
photo credits: http://www.tumblr.com/tagged/lose-belly-fat
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Losing
weight is one thing, but there is a more specific question that a lot of people
have: How do you lose belly fat? all different kinds of secrets, hints, tips
and techniques have been put forth; some by qualified medical professionals,
and others by people who don't have any real understanding of the issue. In
other words, it can be difficult to learn what the truth is about losing belly
fat. Not to worry, we will take a look at what's true, and get you well on your
way to a flatter tummy.
Let's
face it, a flat, firm stomach is considered as a sure sign of sex appeal.
Furthermore, medical research has also shown that getting rid of abdominal fat
is a strong indication of a longer, healthier life. See, even though you are
probably well aware that carrying too much fat on your body isn't good for you,
where you carry it has an effect on your health. Those who have the most fat in
their abdomen have increased risk of diabetes, heart disease and other
conditions than those who have extra fat in their thighs, hips and buttock.
It's
not going to shock anybody to hear that the best way to lose belly fat is
through eating right and regular exercise. Plus, there is an ever-increasing
amount of data pointing out that the fastest way to get rid of the fat around
your tummy is by combining aerobic exercise and weight training.
One
particular study kept tracked of thirty overweight women for a period of six
months. Each was assigned to one of the three following groups: aerobic
exercise, combined exercise, or the control group. The first group did a sixty
minute cardio workout for six days per week. The second group did cardio
exercises three days a week and weight training three days a week (alternating
days for each). The control group made no changes.
After
the six month study period was over, the researchers had their results. The
women in the aerobic exercise only group had lost 23 cm of subcutaneous fat in
their abdomens; not bad. But the group that combined cardio and weight workouts
lost close to 62 cm, nearly triple the amount of the aerobic only group! When
it came to measuring visceral fat in the abdomen, there was a marked
improvement as well. Where the aerobic group lost 82 cm, the combined lost 93
cm. As expected, the control group showed no statistical change.
What
does this research mean for those that want to get rid of their belly fat? It
means they need to get moving. But exercising harder is only part of the bigger
picture. You also need to exercise smarter. In this case, that means alternating
days of aerobic workouts with days where you focus on weight training. But the
real key isn't just the exercise, it's burning more calories than you take in.
To
lower your total amount of body fat, and thereby a flabby tummy, you need to
right, too. The main thing you have to be able to do is maintain your muscle
mass, this requires protein. Then 20% to 30% should come from predominantly
healthy fats. Finally, the rest of your diet can be rounded out with
carbohydrates. Again, remembering to eat fewer calories than you're able to
burn.
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