Belly fat is the most often asked ask by women, and of procedure they want the fastest and quickest way to lose it. There are many articles and diets out there that claim they can help you lose unwanted belly fat but it can be very overwhelming. I have been in the fitness commerce for 10 years and have worked with real women that have struggled with these issues. Let me say it can get a bit complicated then just going on a diet. Women do struggle more than men to lose this. You must be patient in the process as it is not a linear process.
First off, I don't like the word "diet" it sounds very negative, and is short-lived. Most women that go on fad diets gain the weight back and then some, which contributes more to losing belly fat. What you first must understand is that if you want to absolutely lose the belly fat you must adapt a wholesome life-style. You also must mentally get ready yourself for this and feel you are ready to change. It is a decision to be committed rather than just interested. Committed means you do what it takes, and curious is that you will only do just a wee and end up frustrated because you didn't get the results you wanted.
The first thing you want to do is look at your nutrition. The main thing to be involved about is calories. Too wee fat and the belly fat will not come off and the same thing for too many. You need to be in the right calorie deficit to lose belly fat. You might be thinking of what type of plan you should be on, but the real underground is how many fat you are taking in for the day, but also make sure that protein is set up to your daily requirement. This can vary anywhere from 1-1.5 grams per body weight or some like to go by their lean muscle mass.
The second thing you need to get is fish oils (6 grams daily) this will help you lose fat.
You absolutely need the right number and types of fat to lose the belly fat. Most programs can show you how to take weight off, put if your serious about losing the belly fat you need to focus on fat loss not weight loss for permanent results. As you progress your body will plateau and you absolutely have to keep adjusting your metabolism. This is done generally straight through nutrition.
Believe it or not sometimes you have to go up in fat in order to lose more belly fat. I know this may sound counterintuitive but it's true. Do this very carefully, otherwise you can end up worse off than before. I suggest hiring a extremely skilled fitness pro that knows how to do this. They must understand nutrition beyond the scope of what most people think.
Thirdly, is your training program. This will consist of both weight training and cardio. I find many women doing cardio the wrong way. Forget about long sessions on steady state cardio, these can absolutely furnish too much cortisol, which leads to belly fat. Many women are exercising this way to lose belly fat, when in fact they are being counterproductive in their exercise. The right way to do cardio to lose belly fat is interval and Hiit (high intensity interval training). These are short bursts that can be done covering or on a cardio machine. For example of Hiit would be 20 seconds of a workload followed by 30 seconds saving then repeat the cycle for 8-12 times then accomplish a moderate cool down. Intervals will be longer in both work and rest segments. When it comes to losing belly fat, weight training is very foremost and you want to keep a range of reps schemes.
Doing heavy sets one week (6-8 reps), and the following higher rep sets (10-15) is a good way to mix things up. There are many ways you could put together a weight training program, but I want to stress that you need to have range and don't think doing light weights and more reps is going to get rid of the belly fat either. Just to keep things simple, know that you need to vary your program. an additional one key to getting rid of belly fat is intensity, if you are working out and you are not sweating an breathing hard then you need to push yourself harder. Dont' waste time when you are working out, rather keep your sessions intense and keep rest brief in between sets (45 seconds- 2 wee rest). This will vary depending on your program.
The forth component is tracking your progress. Take your body fat every 2 weeks, along with measurements, pictures, and try on a pair of pants that are too small. Things can fluctuate so you might have the measurements read the same but your pants feel looser. I find that by doing all of these things gives you a more strict picture. Even the mirror can be deceiving as you look at yourself everyday, water weight can give you the wrong impression of progression. If you are not changing after every 3 weeks, you need to turn your program. Women tend to stay on the same program for a long time and wonder why things aren't working. Like I said in the beginning, losing belly fat is not a linear process. You're body will plateau, so you need to take the indispensable steps in tweaking your program.
Lastly, but most importantly is conditioning your mind to stay motivated. For some intuit this doesn't get addressed the way it should. all you do is a thinking process and that goes with losing the unwanted belly fat too.
How To Lose Belly Fat For Women
