Eliminate or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of insulin resistance and fat accumulating around the belly or abdomen, unwanted weight gain, obesity, hypertension, heart disease, diabetes type 2, and many other diet related diseases.
Replace refined processed carbohydrates with the nutritious 'fat burning' foods and make good use of the thermic effect of those foods. If you are unsure what these foods types are, you will fine a list of refined processed carbohydrates and a list of fat burning foods, plus more about the thermic effect of food, further down this page, listed under Sources and Related Links.
Eat more fat burning foods and eat several small meals per day. Eat low carbohydrate non-starchy vegetables, and low carbohydrate fruits such as berries. Drink more water. In addition, engage in cardo exercise. Remember that what you put in your body (nutritionally) will reflect on the outside. Cut sugar intake and the resulting insulin rush that causes fat to accumulate. By decreasing sugar and other high carbohydrate foods, while increasing fat burning foods, low carbohydrate veggies, low carbohydrate fruits, and adding a good daily multi vitamin and mineral supplement, you will change the way your body uses stored fat. Eat 5-6 small meals daily. 8-10 glasses of water daily. Do cardio or aerobic exercise several times per week and add weight training 2-3 times a week if you are able.
If you want to know how to lose belly fat, cut down on refined processed carbohydrates. Then exercise. Ideally, people should train both aerobically and anaerobically. Pick a cardio sport or cardio exercise you enjoy and increase the difficulty levels. Be more patient if over 50 years of age. Maintain a balance between the energy input from food and the energy output from daily activities. Remember losing weight is about energy balance.
Sometimes our abdominal muscles are not strong enough, and everything droops. If you do not have much extra weight anywhere else, try the pinch test. See how much "fat" you can pinch. If it is not fat, try to build abdominal muscles to see if you can pull it all in. However, if you
DO have belly fat, you will need to follow the fat burning plans described above and below.
Cardio exercise can be such this as brisk walking, jogging, running, cross country skiing, Nordic walking, trampolining, etc. Cardio walking is a good way to start. It is easier on your body that jogging or running and sustainable long term. There are several free cardio plans to get you started (an easier plan, a harder plan, or an intense plan), added further down this page under Sources and Related Links.
In summary, to lose belly fat you need to eliminate or strictly limit refined processed carbohydrates to stop excess body fat accumulating around the stomach or abdomen. Replace those refined processed carbohydrates with 'fat burning' foods and engage in regular cardio exercise, such as cardio walking, to burn more calories. Add weight training if you are able. Even without weight training, you can still achieve very good results and lose belly fat by following the advice on this page.
So, for the free list and plans to show you the way or to advance you further:
- List of Refined Processed Carbohydrates (to avoid or strictly limit)
- List of 15 Fat Burning Foods (to replace refined processed carbohydrates), plus more about the thermic effect of foods
- List of Foods that Speed up Metabolism (and how to use them)
- Free Cardio Walking Plans to Lose Belly Fat (an easier plan, a harder plan, an intense plan)
See the pages, further down this page, listed under Sources and Related Links.
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