The Secret to Belly Fat Loss

Just an FYI… Everyone has some belly fat, even people who have flat abs. It is when we have too much belly fat that it has an effect on our health. When this is the case, it is time to say enough! It is time for Belly Fat Loss!

There are different kinds of fat. Some fat is right under your skin, and other fat is deeper inside, around your heart, lungs, liver, and other organs. The deeper fat is called “visceral” fat. This fat may be the bigger problem, even for thin people.

There are four key factors you need to take into consideration in Belly Fat Loss: exercise; diet; sleep; and stress management. If any of these four are out of balance you will gain weight. When your weight gets excessive, your body starts to store your fat in unusual places and deep around your Visceral Organs.

How much belly fat do you have?

The most precise way to measure it, is to have a CT scan or MRI. This obviously will cost a ton of money so most people opt for a much simpler, low-cost method for monitoring belly fat. The tools most commonly used are measuring tape, body fat calipers, or body fat measurement machines. A measuring tape is the simplest do-it-yourself method. Body fat calipers and body fat weight machine with feet and handle sensors are somewhat more accurate. If using a machine make sure that you use a machine that has both hand and foot sensors for the most accurate results.

Let’s start with the least expensive method, a tape. This way you can get started on that Belly Fat Loss, and then look to do another measurement method later. Simply take a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level all the way around. Your waist size should be less than 35 inches if you’re a woman and less than 40 inches if you’re a man. If this is not the case you know things need to change.

The best things you can do for Belly Fat loss:

• Exercise: In combination with the other factors, vigorous exercise creates great belly fat loss, including visceral fat. Participating in 30 minutes of vigorous exercise at least six days a week will raise your heart rate and burn fat. Vigorous exercise includes running, plyometric and agility training, hiking up steep inclines, and other types of fast moving exercise and training. Of course you can always use Beachbody programs like P90X3, 21 Day Fix, Insanity Max30, and others that provide 30 minutes of vigorous training, which you can do in the comfort of your own home. Another great thing about Beachbody programs is that you can take them to the gym or outdoors by streaming those programs with the Beachbody On-Demand. If you can only do moderate exercise, then you need 45-60 minutes, 6 days per week.

Just remember that once you get your fitness levels up, it is important to hit the vigorous exercises so you can torch visceral fat. Moderate exercise can include jogging, stair climbing at a moderate pace, and fast walking. You can also use Programs like PiYo, P90, TurboJam, or TurboFire to start seeing results while doing moderate exercise. Plus these programs are always changing your workouts and how they are scheduled, which also helps with fat burn.

• Nutrition: There is no magic diet for belly fat loss. Diets alone typically results in more muscle and water weight loss than fat loss. If you want your belly fat gone, you need to have proper nutrition. When you have balanced nutrition that encompasses clean whole foods, portion control, and proper caloric intake for your activity levels, the belly fat is usually the first to go, though this can vary with genetics. Most people struggle with balance since the media and society has skewed the view on what balanced real nutrition looks like. The best program to teach you all that is needed for proper nutrition is the Portion Fix Nutrition plan. This plan is the easiest to implement and use. You can get it on its own, or it comes with the 21 Day Fix, 21 Day Fix Extreme, or Insanity Max30 Workout programs. 

Other aspects of nutrition that are key to belly fat loss are fiber and supplementation with a total nutrition supplement. 50% of Americans are nutrient and fiber deficient. It is nearly impossible with today’s food supply to get the fiber and total nutrients that we need on a daily basis. It also has been shown that people who have low nutrient and fiber levels have a tendency to store more visceral fat. If you are eating a clean nutrition plan with the proper servings of fruits and vegetables, plus supplementing with a total nutrition shake like Shakeology, you will be well on your way to having proper fiber and nutrient levels. Your body will thank you, and you will see belly fat loss.

• Sleep : Getting the right amount of sleep is incredibly important for belly fat loss. Studies have shown that people who got 6 to 8 hours of sleep per night gained less visceral fat over 5 years versus those who got 5 or fewer hours of sleep per night. The same study showed those who slept longer than 8 hours, gained more belly fat. Sleep is your time to recover which is why you need the rest, but too much causes your body to be more sedentary. Again it’s all about balance.

• Stress: Everyone has stress. How you handle your stress is what really matters. If you don’t handle stress well, or you have too much stress, you will struggle with belly fat loss. The best way to combat stress is through exercise. Proper sleep also helps combat stress. Other things you can do to help combat stress are relaxing with friends and family, meditating, and counseling if stress levels become too much to handle. How you react to stressful situations can cause additional stress. So work on finding the balance in how you react to stress and how you cope with stress. Knowing your options for combating stress will also help create a healthier lifestyle and aid in making good choices.

Belly Fat Loss is possible and can be achieved with ease if you take the right steps. It won’t be immediate. Your Belly Fat Loss will happen if you stay consistent and remember that you didn’t put your belly fat on overnight, so it will take time to shed that weight. Now that you know what to do, start by setting goals, and begin your journey...and don't forget to reach out to me for help if you need it!