What is the fastest way to lose tummy fat for women?
Contrary to
popular belief, exercise doesn't lead to the loss of all belly fat. In fact, if
you don't alter your diet, then it's possible that you'll end up burning off
muscle tissue faster than fat.
Research has
found results showing significant weight loss after only a few hours of
high-intensity intervals on a stationary bike. One study substituted 4 days of
40 minutes of "intense" pedaling for each session with 3 days per
week. Moderate-intensity sessions and found an approximate 10-pound weight
reduction in just 30 weeks for more than 80% of participants.
Since
high-intensity exercise burns more calories than less intense exercise (even at
lower levels), people often find themselves able to eat significantly larger
portions after grueling.
Hence the
fastest way to lose tummy fat for women is by a combination of aerobic exercise
and strength training. A study, which was analyzed by renowned fitness expert
Dr. Cedric Bryant, showed that just two or three weekly sessions may
significantly reduce belly fat in overweight adults who have not been
exercising regularly.
Dr. Bryant
says the best exercises to use are high-intensity interval running--to be
performed at 90% max speed--as well as bodyweight squats and push-ups on an
inclined bench with your feet on stairs or a slightly elevated platform (or on
the ground).
The very
best way to accelerate weight loss, as well as muscle tone, would be to do a
cardiovascular endurance workout followed by weights with a full stabilization
exercise program such as pilates.
ü In addition,
is to follow an intermittent fasting plan, which gives the body a break from
digestion and allows it to focus on repair. Plus, periods of fasting actually
raise human growth hormone levels two-fold, which will accelerate weight loss
during your eating window.
Intermittent
fasting can be done as part of another diet program like the ketogenic diet or
with a 5:2 fast (as long as you don't expect to maintain energy balance).
If you're
determined not just to "lose" but specifically have a flat tummy
honestly this means that all abdominal fat must go down and get reabsorbed into
the body in other places around organs etc.
ü Controlling the total calories intake to 7-9 kcal per kg of body mass and three days of
exercise a week. You can't spot-reduce fat. If you want to lose weight, your
goal should be to reduce total fat mass and adipose tissue, which will result
in proportional changes in the belly area.
This
requires losing body fat by optimizing what and how much you eat combined with
sufficient aerobic fitness levels - about 30 minutes a day, five times a week.
Exercise
burns only about 200-400 kcal per session for an average person, so it's not
going to make much difference unless you're very active outside of these
sessions or have been exercising for a long time each day already. Eating smart
is primarily.
ü The fastest way to lose tummy fat is by eliminating the sugars from your diet. Sugar and
insulin levels are major factors as they contribute to visceral fat storage in
the abdominal cavity, which many people identify as "tummy fat."
ü Another fast way to lose tummy fat is high-intensity interval training or HIIT. One study found
that just 8 weeks of HIIT increased leg muscle size by 12% and increased arm
muscle size by 8%.
Pivotal point: These changes will not only make
you look better but also give you more energy and overall boost your health.
95% Less Fat!
ü Women with stubborn belly fat might see some improvement by lowering their daily
intake of carbs and increasing protein.
The next
fastest way that women can lose belly weight is to consume green tea, one cup a
day, in place of other beverages such as coffee or wine. Green tea has been
shown to aid in muscle hydration, increased metabolism, diminished hunger, and
decreased adipocyte death (fat storage).
Simply
replacing your current beverage consumption with green tea will produce
noticeable changes in body composition over a period of time.
ü Do a combination of aerobic and resistance training for 60 minutes, 5 days per week. This training will
help create a caloric deficit without you even having to cut calories from your
diet, and as long as you're seeing steady fat loss each week while you maintain
that same workload, then it's unlikely that any other factor is the primary
cause of your excess tummy fat!
If losing
weight seems like an impossible task to tackle alone, why not try bringing in
some outside help? No matter what your ultimate goal is — whether it be through
clinical testing or individual gene sequencing — my company's health coaches
are available 24/7 to give personalized advice on how to get there.
Note: If you are overweight, it's important not only to diet and exercise
regularly but you should also consult with your doctor and try the following if
overweight:
ü Cut down on carbs. Find an appropriate activity for your fitness level. Exercise at least
150 minutes a week by squeezing in quick bouts of exercise throughout the day
or by exercising three times a week for 30 minutes.
Eat healthy
meals at regular intervals to keep energy levels high during workouts. Start
out slowly with 5-10 minute walks and gradually build up to brisk walks, then
jogging, then running--so that over time you'll be able to do more vigorous
exercises without tiring quickly on account of excess weight. And remember:
don't overdo it!
In quick summary I shall consider the
following below as the fastest way to lose tummy fat for women:
Ø Diet little and exercise more (or eat
a lot and exercise less)
Ø Keep portions under control, eat at
home, stop eating when full, avoid food advertising on TV or in magazines
Ø Decrease sugar intake
Ø Take probiotics to decrease digestive
issues that can lead to weight gain or prevent weight loss from happening due
to constipation.
Ø Cut down sweetened drinks and fruit
juices - This is because they are sugary liquids that will end up giving you an
insulin spike which will cause fat gains around the tummy area if over eaten .
Ø Cut out red meat- It's not necessary for losing stomach fat if you're maintaining healthy eating habits.