Medical Science has said that belly fat is one of the biggest health hazards for men and women. Research has shown that abdominal fat, particularly around the organs, will lead to health problems for men. It is imperative that you lose belly fat in a healthy, natural fashion.
Diseases that are related to belly fat are: Heart disease, some types of cancer, hypertension, diabetes, stroke and insulin resistance.
Belly fat accumulates on men because of poor eating habits and physical inactivity. Age plays a part in the accumulation in both sexes, with the slowing of the metabolism and menopause in women. Both sexes tend to thicken in the middle as we age, but excess belly fat can be lost.
The two magic words that will help you lose belly fat are: Diet and Exercise. It sounds kind of simple, right? It really is. All it takes is a personal commitment to get rid of that adipose around your middle.
Strike the term “spot reducing” from your vocabulary. There is no such thing, even though it was promoted for many decades by health clubs in the early 20th century.
Fat is deposited evenly in areas where the body will store it. So, if you want to lose your belly fat, your diet will also reduce fat in other areas equally.
Belly Fat Reduction Diet
If you cut calories to below your subsistence level, you body will store more of what you eat as fat because low calorie levels are an indication of starvation. A starving person loses muscle tissue before their stored energy (body fat) gets burned.
Your calorie intake should be the amount your age, size and gender indicate is sufficient to maintain your tissue, organs and functions. For example:
• A man of fifty years who is average height and slightly overweight and exercises moderately 3 times per week will need 2,566 calories per day to maintain his weight. The same man at 70 years needs approximately 5% less calories.
He will need to consume 2,053 calories per day to lose weight.
He will need to consume 1,760 calories per day to dramatically lose weight.
• A woman of the same age and circumstances needs 2,338 calories per day to maintain her weight.
1,870 calories to lose weight
1,760 calories to lose weight dramatically.
A woman of 70 years needs about 6% less calories to maintain.
The tool you need for your belly fat loss diet is a calorie counter. You can easily get one by downloading it from a number of sites on the internet. Plan your diet around the maintenance level for your age and gender, minus 5%.
As your muscles get stronger and your tissue more dense from exercise, you will accelerate your weight loss because muscle burns up about three times as much energy as does fat.
Belly Fat Reduction Exercise Program
Strength and resistance training is important for building muscles. For a beginner it is sufficient to perform body-weight resistance exercises. An intermediate or advanced exerciser should use free weights or weight loaded machines to perform their exercises.
• Sports Walking – Beginners should walk at a moderate pace for 30 minutes per day. As you become conditioned, pick up the pace.
• Free Standing Squats – Standing erect with your feet slightly apart, and your arms extended in front, perform a full squat until your thighs are parallel with the ground. Work up to 100 squats.
• Free Standing Twists – Erect with hands on hips, twist your body to the left, then to the right. Work up to 100 twists.
• Calf Raises – With your toes on a piece of 2X4, rise as far as you can and hold it for a two-count and then lower your heels until they touch the ground. Work up to 100 calf raises.
• Push-Ups – In a prone position with your hands at shoulder width, elevate your body at arm’s length keeping your torso straight. Beginners should start on their knees. Intermediates should be up on their toes. Work up to 25 push-ups.
As you move beyond these beginner’s exercises, join a local fitness center and have a trainer set up a weight training program.