How to Lose Belly Fat Fast!

In this article we'll cover how to lose belly fat quickly with the aid of simple weight loss principles that were shown to work over and over.

Whenever you see yourself in a mirror, how do you feel? If you're like the average person you almost certainly feel a little despondent. You're not totally pleased with your body and in reality, sometimes you truly despise your appearance.

Perhaps you've tried dieting before as well as exercise to alter your appearance and even if you started noticing slight changes, eventually your body returned to its original shape. Irrespective of what you attempt nothing seems to work.

Thankfully there is an answer! There are several fundamental principles which will work if you are willing to make use of them. Plus, these principles are simple. They do not require an extraordinary amount of time or effort. All they require is a commitment to utilise them consistently.

In this article, we'll cover how to lose belly fat and the 'spare tire' around your waist so you can develop a mid-section you will be proud of. You will be able to accomplish all of this in as little as 4 weeks!

Right now, whilst you are reading this article, pinch the skin next to your navel. Take a horizontal fold of skin with your thumb and index finger. Look at it and estimate how thick the skinfold is. If it is more than 2 centimetres then it's time to start taking immediate action!

How to Lose Belly Fat Principle 1:
Reduce your alcohol intake

The first step is to start making changes to your eating and drinking habits. One of the biggest complaints I hear from personal trainers these days is that their clients' eating and drinking habits are the only things stopping them from getting the results they want.

The first area you should look at will be your alcohol intake. Sure, it's well known that a glass of red wine every night is good for our health and wellbeing. Notice they say a glass and not a bottle! However, if you want to lose your belly then you have to be willing to make some sacrifices, at least for the next 4 weeks anyway.

If you want to lose weight and keep it off then you need to reduce your intake of alcohol significantly. You can still allow yourself a few drinks a week but you must control your intake. If you do drink regularly then this one step alone will make a massive diffrecne to your results. If you're not much of a drink then of course, it won't make any diffrence at all.

The fact is, alcohol is a poison to the human body and as such gets metabolised before anything else. Even though it doesn't get converted into fat because it mainly generates heat in the body, any foods or drinks consumed with it are far more likely to be stored, and this means being stored as body fat.

To make matters worse, alcohol also provides our bodies with a lot of empty calories, which means they provide a lot of calories (almost as much as fat) but without any nutritional value. This, of course, makes it very difficult to lose weight.

How to Lose Belly Fat Principle 2:
Cut out 'Fast Food'

Since most of us tend to be so busy these days, we want everything to be quick and easy; preparing food probably tops the list. That is why takeaway food outlets are incredibly popular. Unfortunately though, convenience comes at a price, and that cost is our waistlines and our health.

Regular consumption of takeaway food may cause you to put on weight faster than almost anything else. If you're serious about losing tummy fat then you can't eat any take-out before you achieve your objective.

How to Lose Belly Fat Principle 3:
Have 5 or 6 small meals a day

If you would like lose stomach fat then it's essential that you eat as 'cleanly' as you possibly can and do not skip any meals. What this means is having small, regular meals each day!

It's so easy to get 'take-away' for dinner, especially when you're tired but if you choose to do that it will have a massive impact on your results. It is absolutely essential that you get into the habit of preparing all of your meals yoursel. This one principles alone really is the 'secret to weight loss' and will make a massive difference to your results.

Not only will you lose belly fat and flatten your stomach but you will also notice a dramatic increase in your energy levels simply because your body will be functioning much better.

How to Lose Belly Fat Principle 4:
Don't skip meals

When many people want to lose weight one of the first strategies they employ is to skip meals or stop eating. Unfortunately though, this works against them and results in the opposite actually occurring. There is no question that a reduction in food intake is beneficial in assisting your weight-loss efforts, however, skipping meals or attempting to starve the weight off your body is definitely not the right way to go.

The human body has been designed to overcome starvation so whenever you skip meals or stop eating to try and lose weight your body kicks its Anti-Starvation Response into high gear! When this happens a number of mechanisms occur in the body:

the output of thyroid hormones decreases

the production of cortisol increases

the appetite increases

the activity of fat-storing enzymes increases

Each of these mechanisms either slows down the body's metabolic rate so it can survive on less fuel or promotes the storage of body fat so that if another faminie is faced in the future the body has additional fuel stores so it can survive for longer.

Even when you have a healthy nutritional plan, it's virtually impossible to get all of the essential nutrients your body requires just from food. Accordingly, it is necessary to use supplements.

Supplements are not magic pills but they will boost the fat-burning process in your body in addition to improving your general health and well-being. Just a few supplements are necessary to allow you to achieve your goal.

How to Lose Belly Fat Principle 5:
Use a high-quality quality multivitamin and mineral supplement every day

A top-quality multivitamin/ mineral supplement is a good starting point for your weight-loss supplementation plan. It can provide your body with any micronutrients that may be lacking in your diet. This ensures your body will function at optimum levels and therefore, will be able to efficiently burn off belly fat!

How to Lose Belly Fat Principle 6:
Use an Omega-3 supplement every day

Omega 3 supplements from flax seed oil or fish oil are also enormously beneficial. Research demonstrates that omega-3's help promote fat loss in your body as well as providing many other health advantages. Take 4-6 fish oil capsules a day or a measured tablespoon of flax seed oil.

There are so many health benefits of fish oil as well as weight-loss benefits of fish oil too!

How to Lose Belly Fat Principle 7:
Have a protein shake / meal replacement shake
every day

Often people find it difficult to have 5 or 6 small meals each day to assist their weight-loss efforts. In this case, protein shakes, also known as meal replacement shakes, are a great option. They are not essential but because most people are so busy they are great options for people to have as their mid-morning or mid-afternoon meals; they are quick, easy, convenient and cheap. Shakes should NOT replace whole-food meals in the diet though, i.e. breakfast, lunch and dinner.

There are many great protein shakes available. In fact, one that is of great interest for people wanting to lose weight and who have some degree of lactose intolerance is BCN's ProBlend. It is a high-quality, great-tasting protein powder made from a combination of pea and rice protein. It is available from health food stores and pharmacies everywhere.

How to Lose Belly Fat Principle 8:
Use a fat burner every day

If you really want to lose belly fat as quickly as possible then a thermogenic fat burner should definitely be part of your weight-loss arsenal! Thermogenics (fat burners), like XLR8 Thermogenic can certainly help you burn off body fat faster than diet and exercise alone. However, always keep in mind they are not magic pills but they can help to get you results that little bit faster. They do this by speeding up your metabolism, giving you an energy boost, and forcing your fat cells to release fatty acids into the blood stream, which then may be used by your body as a fuel source.

A thermogenic fat burner can certainly help you get a flat stomach fast. They aren't for everyone though. If you have high blood pressure, take blood pressure medication or are pregnant or nursing then you will need to use a non-thermogenic fat burner, like BCN's Thyron, instead.

How to Lose Belly Fat Principles 9:
Take a glucose disposal agents (GDAs)
with lunch and dinner

Glucose disposal agents (GDAs) are also worthwhile considering because of their ability to help you maintain a stable blood sugar (glucose) level. A stable blood sugar level means insulin stays low and a low insulin means greater fat burning in your body! GDAs also helps you avoid sugar cravings.

Glucose disposal agents (GDAs) assist the body in keeping the blood sugar level by disposing of glucose effectively. GI Factor contains a range of powerful glucose disposal agents and has been specifically designed to help keep insulin low by stabilising the blood sugar level. This results in greater fat burning in the body. It is best taken with the two largest meals and for most people this is lunch and dinner. Since it assists in keeping the blood sugar stable it will also help keep sugar cravings at bay during the 'danger times', which are around mid-afternoon and after dinner.

How to Lose Belly Fat Principle 10:
Perform cardio (aerobic exercise) every day

In order to lose weight you must exercise. Ideally it is best to perform both aerobic exercise and weight training but as long as some exercise is performed that is fine.

To lose belly fat you must perform a minimum of 20 minutes of cardio daily. Remember, you have to do whatever it takes to achieve your goal. Once you lose all the belly fat you want then you can lower your frequency of exercise.

The type of exercise you do is up to you but you must ensure that it is exercise not just activity. This means that your heart rate and breathing rate must increase, you must sweat and your face must go red! Ideally, you shouldn't be able to talk either. Here are some exercise examples: taking the dog for a brisk walk, cycling on a stationary bike at home in front of the TV, or performing a kickboxing session with your personal trainer. It is essential that you enjoy the exercise.

The aerobic exercise will help you burn fat during the session, especially if you've taken a thermogenic fat burner just prior to it. This exercise and thermogenic combination will also dramatically boost your metabolism and keep it elevated for some time after the session is completed. As a result, it is best not to eat or drink anything (except water) for at least 20 minutes after the session is completed. This will promote even more fat burning in your body.

If possible, perform ' interval training' for absolute maximum fat burning from the session. This involves interspersing sprints with moderate intensity exercise. However, if this doesn't suit you then don't worry. The most important thing is that you perform the exercise consistently!

How to Lose Belly Fat Principle 11:
Perform a resistance (weight) training workout
at least twice a week

Resistance exercise is the best form of exercise for achieving the highly desired 'toned' look to your body. Whilst it is best to perform weight training exercises for every muscle group, in this article we are focusing only on the abdominal region to help you achieve a flat stomach.

A very important point is that performing abdominal exercises will NOT directly burn the fat from your stomach! It is impossible to 'spot reduce'. However, performing a variety of ab exercises will help to make the abdominal muscles stronger, which will improve your core strength and help flatten the protruding, flaccid muscles that may be hanging over your belt!

Here are the 7 abdominal training principles:

1. Train all the abdominal muscles

2. Apply the abdominal training principles

3. Do not perform more than 20 reps per set

4. Train to failure on every set

5. Progressively overload the muscles

6. Don't train abs more than twice a week

7. Perform 2-3 giant sets of 5 exercises each workout

So there you have it, the best strategies to help you get a flat stomach in 4 weeks. If you are seriously committed to achieving a flat stomach, use all of the strategies suggested here and within a month you can have a mid-section that any Hollywood star would be proud of. Go for it!

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