Belly fat, also known as visceral fat, is difficult to get rid of if only because there is no single, independent method available to get rid of it. "Spot reduction" is a misnomer, and the only effective methods require ample degrees of concentration, discipline and most importantly, dedication.
Getting Rid of Belly Fat
Stop drinking beer. Not everyone has a beer belly, but those that do should know that a pause in one's drinking habits can lead to a quick reduction in the appearance of belly fat. Belly fat linked to beer is especially firm and is more noticeable to the naked eye, but it disappears more quickly and with less effort than other types of fat.
Prepare a diet and nutrition plan. For those that have belly fat for reasons other than beer, a diet and nutrition plan built on basic health principles is essential. That means a plan that consists of small, healthier meals throughout the day and less large and fatty meals. Smaller and healthier means, for example, a bowl of oatmeal--one cup with no syrup or butter--and a hard-boiled egg for breakfast.
Either sign up at your local gym or purchase some basic exercise equipment for your home. Burning belly fat requires cardiovascular exercises, such as jogging, but also requires a bit of muscle-training that comes with weightlifting. Cardiovascular exercise and gains in muscle both burn fat, but the former also burns muscle, which is why it is essential to include both types of exercise in your overall fat loss plan.
Start working on your abdominal muscles. Basic crunches and sit-ups will cut it, but remember to push yourself constantly in order to challenge your muscles and cause muscle growth. Even better though, if you can, hold a weight on your chest while doing crunches and sit-ups. This will not necessarily remove belly fat, but it will make the belly fat less apparent and your ab muscles will become more obvious. It will also help strengthen your core, which will facilitate fat loss through other exercises.
Tips & Warnings
- Some people are deceived into believing that there is a single answer to belly fat that often takes the form of either liposuction or "tummy-tucks," but either procedure is actually very dangerous. Moreover, they both leave severe physical reminders of the operation, such as loose skin or scars. These procedures are suggested only by necessity and with significant doctor support. Generally though, stick with the tried and true methods outlined above.
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