How Much Time Does It Take To Burn Abdominal Fat
Spot reduction is a myth. To burn your abdominal fat, you need to reduce your total fat percentage and build your muscles. Time taken to do this depends on your age, genetic predisposition, and dietary habits. Losing abdominal fat gets tougher as you age.
Research studies show that you can lose one percent body fat per month with consistent effort. It could take a woman about 24 months to achieve the fat loss required for six-pack abs. An average man will need about 15 to 21 months to get a toned abdomen. This may vary depending on your initial body fat percentage, physical activity, and diet.
In the quest for a chiseled physique, it is of utmost importance to be kind to your body, listen to it and choose the right method to lose weight. Avoid potentially dangerous shortcuts such as fad diets, crash diets, or dubious weight loss pills/supplements.
You’re Scared Of Egg Yolks
Many people avoid egg yolks because they think that yellow part will raise their cholesterol. But it turns out the cholesterol in the foods you eat have virtually no impact on the cholesterol level in your blood. It’s sugar and carbs that trigger the production of bad cholesterol in your body! Plus, egg yolks contain choline, which has been shown to fight belly fat. “Men who stick with egg white omelets are missing the most important part of the egg, the yolk, which is loaded with healthy fats, vitamins, antioxidants, and amino acids,” says Baccellieri. It’s also important to note that often when you eat fragmented foods, your body is left craving the restmaking subsequent unhealthy food choices more likely.
How To Lose That Stubbornbelly Fat
Patientswant to know why they cant just do sit-ups to melt away the fat, says Dr.Butsch. When you do sit-ups, youre increasing muscles in the abdomen, butthat doesnt specificallytarget the visceral fat that is around the organsdeeper in the body. Instead, Dr. Butsch recommends these strategies to trim thebelly fat:
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Take The Time Now To Reap The Rewards Later
This all may seem like a lot and it is.
The secret about tracking these things right off-the-bat is that it PROVES to you that you’re serious about making this body transformation.
Yes, these data points will help you track your progress.
More importantly, though, taking the time to do these starting measurements will set up massive momentum for your future success.
If losing belly fat is an area of your life you seriously want to improve, you have to take the necessary steps and put in the work.
Belly Fat Loss Happens Automatically If You Stay On The Ball
The upper legs, your back, upper arms, and chest are usually the preferred spots for your body to burn fat first no matter what weight loss plan you have. Your stomach area usually follows a little later considering from where your body takes the stored fatty acids first. But still, there are individual differences for belly fat loss. Some are blessed and lose their stomach fat right away during a weight loss process.
For belly fat loss your body burns fat from all over your body. There is no way to just focus on losing stomach fat, not even by just performing hot abs stomach exercises on a best weight loss program! Even if you do just stomach exercises, e.g., crunches, your body will not in particularly burn belly fat. This is because your body interprets the activities as muscle building stimulation and not in the first place as a fat loss procedure/stimulation.
Your body decides where to burn fat, how to lose belly fat and from which area to take the stored fatty acids out of the fat cells. You can not influence this process! That means you have to enter a weight loss program and keep on a special diet which does not at all mean to have only veggies or fish nor that you will not like it as also follow an individual exercise and workout schedule.
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What Are The Health Risks Of Visceral Fat
Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.
Having too much visceral fat in the belly can also cause:
Exercise And Strengthtraining: A One
Exercises that increase the heart rate and make you sweat help you lose weight in general both visceral fat and the subcutaneous fat under the skin. Aerobic exercise burns overall calories and helps you reduce total body fat.
Dr. Butsch says the key to losing abdominal visceral fat seems to lie in a combination approach. He suggests trying 20 minutes of whole-body strength training plus a cardio routine to strengthen muscle cells and increase fat burn.
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Exercises That Won’t Burn Belly Fat
Abdominal exercises. Simply put, bashing out endless reps of sit-ups won’t have any real impact on your belly fat, according to a study published in the Journal of Strength and Conditioning. Of course, these kind of exercises will help strengthen your abdominal muscles, even tone them, but they won’t shift the layer of fat above them.
There is a belief, among some, that you are able to target a specific body part for weight loss, a process known as ‘spot reduction’. Unfortunately, the majority of studies cast doubt of the validity of this process.
So let’s make it clear: in order to reduce belly fat you’ll have to reduce the body fat percentage of your whole body. Unfortunately, and we’re sorry to be the bearer of bad news, you have no real control over where you’ll lose the fat first. But that’s not to say that the exercises below a combination of full-body movements that demand a bucket load of effort won’t almost immediately start to bring your body fat down and, in time, shave flab from around your stomach, revealing your muscle groups. What’s more, when they do finally make an appearance, they’ll look strong and chiselled.
Start with the following eight fat burning exercises to hammer the dozens of muscles between your shoulders and hips and get better metabolism at the same time.
What Is Visceral Body Fat
Visceral body fat, also known as ‘hidden’ fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one tenth of all the fat stored in the body.
Most fat is stored underneath the skin and is known as subcutaneous fat. That is the fat that is visible and that you can feel. The rest of the fat in the body is hidden. That is visceral fat.
Visceral fat makes the belly stick out or gives a person an ‘apple’ shape. It also produces chemicals and hormones that can be toxic to the body.
Visceral fat produces more toxic substances than subcutaneous fat, so it is more dangerous. Even in thin people, having visceral fat carries a range of health risks.
Visceral fat is more common in men than in women.
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Tracking Progress And Staying Motivated
You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
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You Do Too Many Crunches And Sit
The most common exercises guys do for their abs are crunches and sit-ups. “When you look at the anatomy of your core, these exercises primarily work the upper portion of your abs. But the muscle group that provides more of a flattening effect is actually the transverse abdominous, which some people refer to as the lower abs,” says Seki. Try exercises that help pull in your lower abs, like leg raises, planks, and the bicycle crunch if losing weight and toning up is your goal.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Scientific Reasons For Belly Fat
We all know that eating too much and moving too little is the foundation upon which flab is built. But theres more to the belly fat equation than calories in and calories out. Certain stressors, for example, will see you scaling your belt notches with very little effort. Heres what you should look out for.
Top Workouts For Fat Loss
High-intensity interval training
High-intensity interval training is high on every trainers list, and for good reason. My No.1 pick for fat loss would be high-intensity interval training, just because youre burning a lot of calories in a short amount of time. Youre getting more bang for your buck. I know a lot of guys that dont have all day to work out in a gym, so when it comes to belly fat you have to focus on calorie burn and intense workouts, says Jim White, owner of Jim White Fitness and Nutrition Studios in Virginia Beach. Think bootcamps, tabata, and series of burpees, box jumps, and sprintsthose all do the trick. The best thing about HIIT is that it keeps your body working long after you leave the gym, burning calories and fat on your off hours via a phenomenon called excess post-exercise oxygen consumption, aka EPOC.
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How Can Men Lose Belly Fat
How can men lose belly fat? Weight loss for males coincides as weight reduction for females. You should eat fewer calories than your body requires preserving its current weight. How can men lose belly fat? At the end of the day, there are just two things you have to think about. You must think about just how lots of calories you eat in a given duration. How can men lose belly fat? Second, you should consider the number of calories you burn in a given period.
How Do I Know If My Belly Fat Is A Problem
An easy way to assess if there may be a problem is to measure your waist. Experts suggest that for women a waist measurement more than 80cm and for men more than 94cm suggests there may be an issue. These guidelines are adjusted for ethnicity with South Asian, Chinese and Japanese men recommended to have a waist circumference no more than 90cm. If your measurements exceed these guidelines and you are concerned, refer to your GP for further guidance.
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Exercises To Lose Belly Fat
Balance these workouts with about 20 minutes of weightlifting training and focus on compound moves such as deadlifts, squats, kettlebell swings, lunges, chest presses and shoulder presses.
These exercises work your entire body rather than isolating muscles, which means you are likely to burn belly fat quicker.
For best results, split your sessions over different days and combine fewer intensive sessions like swimming or jogging in between the more vigorous training.
From a diet perspective, if you want to lose stomach fat fast, stick to foods with the least number of calories, such as green salads and soups for example.
How To Know How Much Protein Fat And Carbs You Should Add To Each Meal To Lose Belly Fat
When it comes to working out your calorie or macronutrient intake when youre trying to lose belly fat or any weight loss you need to do some calculations. These calculations will be based on your current weight, the weight you want to achieve, your height, age, any other health issues, activity level and other factors, this means its not something we can help you with.
There are however some generally accepted macronutrient breakdowns that are known to help with weight loss, but as we said these are general numbers and you should work out what you need specifically to achieve your goals.
Your daily calorie intake, which you need to work out to help you lose weight, can generally be broken down to:
- 45 65% of your calories from carbs
- 20 35% of your calories from fats
- 15 25% of your calories from proteins
Reference: Dietitians Australia
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The Importance Of Exercise In Losing Belly Fat
Exercising is extremely important when trying to shred fat from the belly area and overall body fat. Regular exercise can lift your mood because the body releases chemicals called endorphins, which make you feel energetic, happy and also reduces your stress. When you add exercise to your daily routine it also helps you to boost your confidence and makes you sleep better. Exercise is also proven to reduce blood pressure levels. But most importantly exercise will help you reduce your body fat percentage, reduce your belly fat and make you fit and healthy.
How To Lose Woman Belly Fat
You have to listen to your body and try to understand him . You both belong together for the rest of your life you are bound together so you should make the best out of your joint partnership. Its like I always say: Treat your body right, and your body will heal your right!
Anyway, lets get back to our actual topic here. This is a pretty smart feedback circulation system which protects your body from overeating and storing unneeded body fat. The thing is though that this feedback system only works if you eat slow. Your fat cells need some time to send out these signals. One of those critical feedback hormones is called leptin.
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Choose An Eating Window
What you eat is not the only way to successfully beat that belly, choosing when you eat may also be effective. Intermittent fasting involves cycling between periods of eating and fasting. Typically, fasters select an eating window, a time period of the day within which they eat all meals and snacks. This pattern of eating may have other benefits such as improving hunger signalling andinsulin sensitivity. The key to success is to select a time period that suits your lifestyle, but avoid eating too late in the evening because this can disrupt sleep.