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How to get rid of belly fat wikihow, easy way to get rid of belly fat fast - Plans Download

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Carrying too much belly fat is a big problem for many people nowadays, especially once they hit middle age. Depending on how overweight you are to begin with, women should eat between 1500 and 2000 calories per day in order to safely lose weight, while men should eat between 2000 and 1500. When too much sugar is consumed, the body cannot process it, so it's gets converted into fat and stored in places such as the belly, butt, thighs and breasts.
Also stay away from anything that contains high fructose corn syrup - this is an artificial sweetener which is just as fattening (if not more fattening) than actual sugar. Visually, filling your plate with vegetables will help to trick your brain into believing you're eating a large amount of food, which can help you to feel less deprived and prevent you from filling your plate with more rice, potatoes or meat instead.
Foods containing monounsaturated fatty acids are good for you and can help you to reduce your belly. Stay away from trans-fats, such as those found in margarine and most processed foods, as these are bad fats which will prevent weight loss. Secondly, water helps to regulate your metabolic rate, helping you to burn fat more efficiently. You can also increase your hydration levels by drinking more green tea, which contains antioxidants known as catechins which help to burn fat cells. However, rather than slogging at a steady pace on the treadmill, you should try to do interval training.
To trim belly fat, aim to do 30 minutes of high intensity cardio exercise at least four times per week. However, it is impossible to "spot reduce" fat in this way, so any muscle you build will be hidden under the existing fat and possibly bulk you up even further.
Therefore, it is a good idea to put the crunches and sit-ups on hold until you have lost your existing belly fat. When you're tired, your body produces more ghrelin, which is a hunger-inducing hormone that stimulates cravings for sugar and fatty foods. In addition, lack of sleep messes with the production of other hormones, potentially leading to increased cortisol levels and insulin-sensitivity - both of which have been linked to belly fat.
People with high levels of belly fat are more likely to have increased levels of visceral fat, which is the fat that forms around important internal organs, like the heart, liver and lungs. Although visceral fat is not all bad (as it protects the organs), too much of it can produce harmful, toxic substances within the body and lead to an increased risk of heart disease, high blood pressure, type 2 diabetes, fatty liver disease and certain cancers. Therefore, you shouldn't just lose belly fat in order to look better - you should do it because it is important for your overall health. However, weight can fluctuate quite a bit from day to day and even from hour to hour, depending on what you ate and when you had your last bowel movement. Divide your waist measurement by your hip measurement in order to get your waist-to-hip ratio.
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Cured meats like bacon, sausage, and lunch meats have preservatives and trans fats that contribute to fat storage, so avoid these and stick to lean, fresh meat. Remember, doing these exercises will not get rid of fat, only tone the muscles in the area. Carrying weight in the abdominal and side oblique muscles can be a sign that you are storing visceral fat, increasing your chances of getting heart disease and diabetes. Keep in mind that the more muscle you build, the faster you will decrease your total body fat.
Keeping your elbows out wide from your head, lift and twist as if you are trying to get your right elbow to touch your left knee.

Meet Hinni, a wikiHowian from South Australia who has been active in the community for over a year. Aside from being unsightly, belly fat is the most dangerous type of body fat to carry, as it indicates a higher level of visceral fat around the internal organs. In other words, in order to lose one pound of fat per week, you will need to cut 3500 calories from your weekly diet.
Sugar is the enemy when it comes to fighting belly fat, as it's full of empty calories which provide no nutritional benefit whatsoever. Surprisingly, eating more fat can actually help you to lose weight - but only if you eat the right kind. Rather than doing a ton of crunches and push-ups, cardiovascular exercise is the best thing you can do to burn calories and eliminate belly fat. They will help you to build strength and muscle, which speeds up your metabolism and helps you to burn fat more easily, even at rest. However, it's very important to have the correct form while performing these exercises, so if you've never done them before consider attending a class or enlisting the help of a personal trainer. Many people falsely believe that doing hundreds of crunches will help to eliminate belly fat and give you tight, toned abs.
Although it may be surprising, getting enough sleep is actually hugely important when it comes to getting rid of belly fat. Studies have shown that increased levels of cortisol (a hormone caused by stress) are linked with high levels of belly fat.
Exercise can benefit hugely when it comes to stress reduction (and fat reduction), as can adequate sleep. This takes energy away from other important bodily processes such as burning fat and building muscle. If you're finding it hard to stay motivated, try to remind yourself of why losing belly fat is important for your health.
Therefore, it's important to standardize your weigh-in procedures in order to get a more accurate indication of your progress. However, it's a good idea to wait several days, or even a week, between weigh-ins as sometimes weight loss can take a while to kick in.
Stand up straight, but don't try to suck your belly in as this is giving a false impression. When you get stressed out due to working too much, having family troubles or experiencing some kind of trauma, the body reacts by releasing a hormone called cortisol.[1] In addition to causing a host of health issues, cortisol causes you to gain fat around the middle of your body, leading to love handles.
Alcohol leads to blood sugar swings, which are hard on the system and lead to the storage of belly fat.[2] Stay away from sugary alcohol drinks altogether.
A diet with plenty of lean protein and healthy omega-3s and other good fats is essential when you're trying to lose love handles. The bicycle is a strong move designed to get rid of love handles and can be included as part of most workout sessions quite easily. In fact, working your obliques by doing bicycles will push fat out making it look worse, even though you haven't gained any fat. Removing love handles or side fat involves improving diet and adding cardiovascular exercise and muscle strengthening.
The fats in olive oil, avocado, nuts, seeds and many other whole grains actually help you to lose belly fat. It is not necessary that you cut out all fats or carbohydrates, but you should reduce portion sizes for maximum impact. If you have a big layer of side fat, you need to burn fat all over your body in order to shrink the area.

No matter what cardio exercise you do, mixing periods of medium intensity with sprints of 1 to 4 minutes of high intensity will burn the most all over body fat. As you reduce total body fat with cardio, you need to build strength in the muscles that lie underneath the fat. Muscles burn fat more efficiently, and the process of lifting weights or doing strengthening exercises boosts your metabolism. Get into a push up position with your body forming a straight line from ankles to shoulders. Therefore, in order to lead a healthy lifestyle and feel happy in you body, it's necessary to take serious action to eliminate body fat. Luckily, the belly is one of the first places to trim down once you start losing weight, so it is easier to shift than stubborn bum, thigh or arm fat. It helps to cut down on visceral fat, which is the potentially dangerous fat stored around vital organs such as the heart, lungs and liver.
This can help you to get a more visual indication of your progress, thus helping you to stay motivated. His proudest accomplishment on wikiHow has been becoming a New Article Booster, which is a role that involves reviewing and improving new articles before they go live to readers. Read on to learn what lifestyle, diet and exercise techniques you can use to get rid of love handles.
Getting better sleep is often an overlooked key to weight loss, but it can make a big difference. If you want to get ride of your love handles, eat regular, small meals, stopping around 8:00 at night. Eating fresh fruits and vegetables at every meal is a great way to decrease your belly fat storage. When you're trying to lose belly fat, it's best to avoid these types of foods as much as possible. People who store fat in their bellies are more likely to have a higher percentage of visceral fat than those who don't. As active as he is around the community, his favorite article on wikiHow is How to Do Nothing!
After a while you can really feel your oblique muscles kicking in, meaning that you are starting to have some effect on strengthening the muscles below the love handles area. Her favorite article she’s worked on has been How to Make Leche Flan, and she’s proud of being a Featured Author.
He says that wikiHow is fun, and it’s rewarding to know that you help countless people get through something they find difficult. She loves how everyone in the wikiHow community is so friendly and willing to help and answer questions.
He loves the openness of the community and how everyone encourages bold editing and suggestions to make articles better. To new editors, she says: listen to advice from experienced wikiHowians; then pick topics that you like and start finding little ways to edit them and help out!

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