Lose belly fat quickly

Most people wanna lose belly fat quickly but there are many that can't seem to get rid of their belly fat, no matter what they do. Here we will talk about food and work outs to lose that belly fat.

Health risk
There is a greatly increased risk of cardiovascular disease. Too much belly fat is seen as a strong indicator for developing type 2 diabetes, leading to serious, sometimes even fatal cardiovascular disease.

Food vs Fitness
Both ways can let you lose belly fat quickly but the fastest way would be combining the two.


Take your time eating

Most people when taking their time eating will eat less. Therefore chew each bite at least 10 times and wait before taking the next bite. Eating slowly also lets you really enjoy your meal.

Protein is a great way to gain muscle and lose belly fat quickly

Digesting proteins takes your body a lot of energy to digest. 35 percent of the calories provided by the protein is used to digest it. For carbohydrates and fats, this is only around 10 percent
Protein takes longer to digest, that's why by eating enough protein you will be less likely to feel hungry.

When you never sport, you'll need about 0.8 grams of protein per kilogram of body weight. But when you work out you'll need about 1.5 grams, depending on the frequency and intensity they are exercising. For people trying to build muscle mass, the need is higher around 1.8 grams of protein per kilogram of body weight. Protein is very important to maintain and build up the muscle mass.

Some people try to eat as much daily proteins as possible. However, that is not effective. Your body can only create limited muscle mass in a certain period of time. Abou 2 grams of protein a day is the limit.

Some good sources of protein are:
Read more here and here

Many peopling think about fat in a very negative way, but there are very healthy fats.

Very unhealthy fats that are best avoided are factory-produced. These originate from the hardening of vegetable oils and are found in hard margarine, cookies, fried snacks and many other processed foods (the tasty stuff that everyone love).

There is evidence that trans fats increase cholesterol and increase the risk of cardiovascular disease.

Some good sources of healthy fats are:
biologic meat
olive oil
Coconut oil

There are two types of carbohydrates: Simple carbohydrates and complex carbohydrates

If you want to lose belly fat quickly, it is better to avoid the simple carbohydrates as much as possible. These are found in products as candy chips white bread and white pasta. Those refined carbohydrates have no useful nutrients, such as fiber, minerals and vitamins. fruit and vegetables are the good and healthy choices.

Many people eat more than 300 gram of carbohydrates a day. This is because we are used to eating bread for breakfast and lunch and rice or potatoes at the evening meal. Plus sugar-rich snacks are often consumed. This can have very negative health issues. This increases the risk of overweight, inflammation in your body and diabetes.

Eat around 100 gram a day if you want to lose weight quickly in a healthy way I think that most people will try to stay around 100 grams if they wanna lose weight and lose belly fat quickly.

So if you want to lose weight and that belly fat, it's important that you lower your carbs intake. Let your diet consist mainly of fish, meat, eggs, seeds, nuts, vegetables and fruit.

Eat less than 50 gram a day if you want to lose weight very quickly. This is for losing weight very quickly. However, it is very important that you eat additional proteins and healthy fats and supplement your nutrition with the proper supplements.

People who sport a lot need more carbohydrates than people who are very inactive.


Of course, the best fluid to drink is water!
Humans consist of around 70 percent of water, that's why drinking enough is very important.
You need to drink around 2 liters of fluids, most people don't drink that amount every day. Coffee, soda and beer are more harmful than good for you.
Coffee and beer will lead to more dehydration and soda are full of sugar.

People who don't drink enough water bodies will dry, not drinking enough will get you a hormonal imbalance which will lead to more fat. Drinking water before each meal will help you drink enough and get fuller faster.

Drinking Enough water can reduce the risk of a heart attack. The American Journal of Epidemiology has shown in a six-year trial that people who drink more than 5 glasses of water daily have 41 percent less chance of heart attack than people who drink less than 2 glasses a day.

Green smoothie
Green smoothies can help you get enough fruits and vegetables in an easy way. At the base of any green smoothie is the green leafy vegetable. Research shows that people can be much healthier if they add more leafy vegetables to their diet.

Drinking green smoothies is not difficult or nasty. Buy fresh leafy vegetables, buy some fresh fruit and you need a good blender. Making a smoothie can be done in a minute.

The taste of the fruit will dominate. This makes it easy to eat spinach and other vegetables. When you add enough fresh fruit it gets tasty but still stays healthy.


Cardio training

Start with an average intensity cardio like a short walk or a bike ride. As your stamina improves, you can add high-intensity intervals to your exercise, to help you lose fat, especially on your stomach.
Prior to cardio training, it is very important that you do a warming up. Should take about 5-10 minutes. Finish with a cooling down!

The higher your heart rate, the more carbohydrates and sugars you will burn and not fat. And you want to burn fats! So make sure your heart rate is not too high.

During training on the crosstrainer, you use both your arms and legs.
With the crosstrainer, you can burn a lot of calories. That is why using a crosstrainer can let you lose weight fast. Both your upper and lower body are used, and the settings on the device allow you to increase the intensity. The crosstrainer is also less stressful for the knees.

The advantage of the crosstrainer over running is that you train your entire body. And because you can increase the resistance, you can focus on training your muscles. The muscles you can develop with a crosstrainer are your biceps, your triceps, your abdominal muscles, your quadriceps and your hamstrings.

A study published in the Medicine and Science in the Sports and Exercise has shown that the treadmill of all cardiomachines burns the highest number of calories.

Running outdoors is uneven and the unpredictable surfaces can be trouble. As a result, you will work harder and use more oxygen on the road than at the same speed on a treadmill. On the other hand, the treadmill offers a stable environment.

On a treadmill there is no air resistance. If you run outside, the wind causes you to cool down. You have no wind when you're on the treadmill. Sometimes the treadmill has a small fan built in which can help you with that.

To make sure you use more energy while walking on the treadmill you can use a slope. The extra energy needed to climb a hill compensates for the lack of air resistance and the energy needed for acceleration.

Strength training

Strength training is the perfect way to lose belly fat quickly and train your abdominal muscles. Once your muscle mass grows, it will become easier to train your muscles. Muscle tissue makes passive use of your energy reserves and fat reserves. Women that are afraid that they will look muscular and masculine, should not be worried. As you train your whole body, the muscle mass you get is minimal. Unless you go do bodybuilding you have no problems.

Tighten your abdominal muscles while training
Tighten your abdominal muscles as much that's possible. It does not matter what you are doing. It's always good to tighten those muscles.

You train a lot of muscles that you do not train with regular gym equipment. You use your core to stabilize your body in every pull up.

Bench press
The Barbell Bench Press trains not only the chest muscles but also the triceps and front of the shoulders are triggered.

A squat is a knee bend, usually with extra resistance like a barbell.

You do these lunges preferably with weights. You can hold it along your body or make it heavier and hold it chest height or above your head.

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