Do you know how to lose belly fat? The answer is to lose fat. Fat loss cannot be targeted, to lose fat in one area means you have to lose fat in general. Depending on your genetics, fat will come and go in certain areas more than others You don’t have control over this, but you do have control over how much fat you carry. So the real question is not how to lose belly fat, but what is the best way to lose fat?
Your diet is the most important aspect of manipulating your body fat. Aside from exogenous hormone manipulation, which I won’t get into here, diet is going to the have greatest impact on whether or not you can lose fat and keep it off. There are several changes you can make to your diet that will help you lose fat. The first thing to consider is your macro nutrients, these are carbohydrates, fats, and proteins. Calories, ratio, timing, and sources are all things to consider when addressing macro nutrients. If you are currently eating a surplus amount of calories, you should decrease them slowly.
No more than 200 calories per week. Don’t go too low either, even slowly, or you will start to sacrifice your health. When trying to lose fat, you should keep your carbohydrate intake low to moderate while emphasizing protein and keep fats somewhere in the middle. You should also strive to eat less and less carbohydrates as the day progresses. For example, your first meal in the morning should be highest in carbohydrates, while the last meal should contain little to no carbohydrates.
The exception to this is after an intense workout, where you will want to consume a higher amount of carbs than you would otherwise. Your food sources should all be unprocessed. The less processing, the more usable nutrients you have available and the less likely the food will be stored as fat. For example, use brown rice over white. As you can see there is no special diet to lose belly fat, only proper dietary measures to take to get your body to start burning instead of building fat reserves.
This may be your next most important tool. Exercise will help you in a number of ways. One, it will speed up your metabolism, which will allow you to burn more calories when resting. Two, exercise itself will burn calories, which will help keep food from being deposited in your body as fat, and will help you burn already stored fat. Three, exercise can enhance you hormone profile, increasing the fat burning and muscle building hormones circulating through your body. To get these effects however, you must do the right kind of exercise. Brief intense bouts of exercise are best.
There are several different supplements in the market which can help you shed fat if used properly. Supplemental protein is often useful for getting quality protein without add too many extra calories. Diet pills can also be used, but will only help temporarily and many have unwanted side effects. Be careful with these and don’t count on any supplement to heavily. Supplements should only be used to assist your other efforts.