When you want to melt belly fat, the procedure that will provide you the best results is actually very simple. While it is not possible outside of surgical methods to spot-reduce fat on any specific area of the body, the good news that you have to focus on is that whenever you lose weight at all, you are losing belly fat the entire time. Still, getting rid of belly fat has a few considerations that you may want to keep in mind.
Melting Belly Fat vs Toning Abdominal Muscles
When people are thinking about melting away belly fat, the image that sticks in their minds is the six-pack, those toned abdominal muscles showing through the skin that are in many ways the hallmark of a fit body. The first thing that you are going to have to realize is that losing fat and gaining muscle require entirely different weight loss techniques.
When your goal is fat loss, your body needs to be in what is known as a catabolic state. During this state, the body breaks down fat molecules for use as energy during exercise. In contrast, muscle building requires your body to be in an anabolic state. In an anabolic state, your body builds additional tissues and stores energy, in this case in the form of new muscle tissue.
Professional fitness models, athletes, and bodybuilders do each of these steps in turn. When toning up that six-pack, they follow one routine to melt belly fat, and then shift to the toning routine to build up those abdominal muscles. If you want rock-hard, gorgeous abs, you will need to do the same thing.
Foods That Melt Belly Fat
While there are indeed a number of different “fat burning foods” out there that help to stimulate weight loss, if you are serious in your desire to melt away belly fat, you are going to have to do a little bit more than eat a chile pepper or a stick of celery now and then.
The quickest way to lose weight involves a fairly simple diet. I’m not about to suggest that you go out and purchase a diet book, supplements, protein shakes, or special foods of any kind. Diets that work have to be simple, straightforward, and easy to cook when you have a busy schedule.
When professionals want to melt belly fat, they eat a diet that is low in simple carbohydrates, low in saturated fats, and low in calories. Green vegetables, whole or sprouted grains that contain lots of fiber, and lean proteins such as fish or chicken breast are great food choices. Just remember that foods that promote weight loss and help you melt belly fat are natural and unprocessed. Refined carbohydrates, white rice, flour, refined sugar, and processed foods are off the menu. Aim for 500 calories below your BMR, with a minimum of 1200 calories per day for women and 1600 calories per day for men.
Exercises That Melt Belly Fat Fast
The main bulk of your exercise during this period is going to come in the form of cardiovascular exercise. Running, swimming, biking, and incline training are all great choices, whether you want to lose weight in 2 weeks, or lose a larger amount over months or years. Thirty to sixty minutes of moderate to high-intensity cardiovascular exercise per day is plenty, but you will want to change up your exercises every few weeks in order to keep your body from adapting and continue burning as many calories as possible.
Strength training, however, should not be neglected during this period. Now, we’re not going to perpetuate the myth that cardiovascular exercise causes your body to eat up all of your muscle, but there is a good reason to continue strength training during this period.
When you do not use their muscles to their potential, they will naturally begin losing tone over time. This will occur whether you are running or sleeping. Even though your goal is to melt belly fat, a full-body strength training regimen is still appropriate. You are not trying to build muscle at this time, but the muscles you do have will look nicer when the fat layer on top of them melts away.
It is not as hard to melt belly fat as you may have been led to believe. The unhappy truth that is hard for many people, especially those who have fallen under the influence of decades of advertising and incorrect weight loss tips, to accept is that you cannot spot-reduce fat. The happy truth, however, is that whenever you lose fat in your body, some of that lost fat is going to come from your stomach, and the longer you work, the more belly fat you are going to lose.