How to Lose Belly Fat in 12 Weeks
The combination of a slowed metabolism and lack of exercise will cause most people to gain weight. Losing weight is challenging, but you can burn belly fat in 12 weeks by adjusting your diet and exercise regimen.
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Instructions
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Set a weight loss goal. Prior to beginning your weight loss program you should set a goal weight that you want to reach at the end of your 12 week program. Additionally, set weekly goals such as losing 1 or 2 lbs. each week -- this marker will make your weight loss target seem more attainable.
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Change your diet. There are many foods you can eat that will aid you in losing your belly fat. You should substitute these foods for any unhealthy foods you eat on a regular basis. A healthy diet includes whole grains, fruits, vegetables, low fat meats such as chicken, turkey and tuna fish. You should also reduce your portion sizes. Many people eat twice as much food as they need in a meal. By eating one less serving or only filling half your plate, you can reduce your caloric intake. Avoid soda, beer and other heavy calorie drinks and stick with water and green tea. The natural caffeine in green tea safely increases your heart rate and causes you to burn more calories. You might also consider choosing green tea over other caffeinated beverages because it is low in calories.
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Establish an exercise regimen. If you want to lose your belly fat as fast as possible, you should work out every day for at least an hour or two. To help break up your workouts, alternate the days that you run and lift weights -- and also set aside a day or two for an alternative workout such as rock climbing or yoga. A sample week might look like this: Monday, run for an hour, Tuesday lift weights for two hours, Wednesday rock climb for two hours, Thursday run for two hours, and Friday weight lift for one hour. Saturday do one hour of yoga and Sunday you can rest. If you cannot find time to work out everyday, you should aim to work out at least every other day.
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Commit to a set of rules. Rules will help you stick to your workout plan. One rule you should consider is not eating after 9 p.m. This will keep you from eating late night snacks such as ice cream and potato chips. You should also ask for salad dressing on the side, take the stairs whenever possible and drink a glass of water before every meal. It's important to indulge once in awhile, however, taking a break from your strict diet once a week -- enjoy a cup of ice cream or another small snack, it will help keep you mentally stable.
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Take before and after photos to give you motivation. The photo log will offer you a visual journal of your progress. Also, you should tell everyone you know that you are trying to lose weight. Your friends and family will add a support group to help keep you on track. Additionally, many people also ask a friend to join them in their weight loss regimen. Solidarity is often inspiring.
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References
- Photo Credit loss weight image by gajatz from Fotolia.com
