To lose belly fat or any other fat for that matter, most sources will tell you that you have to diet and exercise; this is only partially true. There are 3 areas you can implement, diet, drugs, and exercise. You can reach your fat loss goals with any of the 3 on their own or in combination, but I have found the best combination to be 60% Diet, 30% exercise, and 10% drugs (personally, when I say drugs, I mean a special natural fat loss supplement). Of course, I you are obese and can't exercise as much then more attention will be focused on diet and drugs. For example, 75% Diet, 10% exercise, and 15% drugs. Or if you travel all the time or you're a vegetarian, then the combination would be more like 10% Diet, 45% drugs, and 45% exercise.
Here are some things that will help you in losing fat (adamant belly fat). I used all of these tips, and it made me lose over a stone and 8 ¾ inches in less than a month.
The 8 Fat Loss Secrets All Dieters Need To Know...
# 1 Eliminate Carbohydrates
White Carbohydrates that come from bread, pasta, rice, cereal, potatoes, tortillas, fried food with breading, and sugar elevate blood sugar, making you gain weight easier and lose weight harder. Unfortunately for many people, those excess pounds go right to the belly. Many people find that they can be quite effective at losing belly fat by eliminating white flour and sugar from their diets. Another reason to avoid white carbohydrates is that alloxan is found in many of these foods; alloxan is formed from chlorine dioxide (which is used to bleach flour) combined with the residual protein in the food. The reason why alloxan is bad is that it's actually used to produce diabetes! Researchers use it to induce diabetes in lab rats, another reason to stay well clear of white carbohydrates. The bottom line is don't eat white carbohydrates unless you want to get fatter.
# 2 Eat Using The 3 Fat Loss Food Groups
Eat as much as you like out of the following food groups but eat all 3 with every meal. (breakfast can be an exception) Mix and match out of:
Protein: Eggs, Chicken (breast or thigh) Beef, Fish, Pork, Lamb
Legumes: Black Beans, Lentils, Red Beans, Soya Beans, Borlotti Beans
Vegetables: Mixed Vegetables, Peas, Broccoli, Green Beans, etc. Any vegetables are allowed.
It is important to eat legumes with every meal to give you the calories you will be losing from carbs.
# 3 Forbidden Fruit
Fruit is not an essential part of a healthy balanced diet, it won't do any harm eating it once a week on your cheat day, and it certainly isn't needed every day to be healthy, let alone to lose fat. There are two exceptions to the no fruit rule, which are tomatoes and avocados.
The basic formula is fruit = sugar, fructose = glycerol phosphate = triglycerides (via the liver) = fat storage. Only eat fruit once a week on cheat days.
# 4 Don't Drink Calories
You are allowed as much water, unsweetened tea, and coffee (with no more than two tablespoons of cream, try using cinnamon instead). In fact, drinking approx 3 liters of water per day has a big impact on the amount of fat you will lose; I drink 3 liters of water every day. You are also allowed diet soft drinks, e.g., Diet Coke but don't exceed 450ml per day as the aspartame will stimulate weight gain. If you enjoy a glass of wine or two in the evening, that is OK but keep it red and no more than one or two glasses per night on diet days. Stay away from white wine, beer, milk, fruit juice, or normal fizzy drinks.
# 5 Have A Cheat Day Once Per Week
Stuffing your face like a pig once per week actually helps fat loss! If you spike your caloric intake once per week (stuff your face), it will stop your metabolic rate from downshifting from caloric restriction in the week. This is important because it boosts fat loss by increasing cAMP and GMP to improve the T4 thyroid hormone conversion to the more active T3. I normally swap between Saturday and Sunday for a cheat day; on that day, I go out of my way to eat as many cakes, ice cream, junk food, and CocoPops (at least one box on cheat day) as I can. If you get nervous about putting too much weight on, eat a good high protein meal for breakfast and have lunch as your first cheat meal. It is OK to have a cheat meal per week instead of a cheat day for most people if you so choose.
# 6 Eat At Least 30g Of Protein For Breakfast
Your resting metabolic rate (the number of fat calories your body burns by doing nothing) increases by 20% if your breakfast calories are at least 30% protein. Every morning, I have a 30g Low-calorie protein shake because It's quick, easy, and gives me the 30g of protein I need for breakfast to optimize weight loss. When I don't have training or work in the morning, I will cook myself 2 poached eggs, 2 organic sausages, and 2 rashers of turkey bacon because I have more time to do it.
# 7 Drink 2 -3 Litres Of Water Per Day
To ensure optimal liver function for fat loss, increased water is a must. Drinking cold water speeds up the metabolism, and keeping a glass/bottle of cold water with you throughout the day can help you ensure that you stay hydrated and that you help keep your metabolism moving. It takes more calories for your body to process freezing liquid than the liquid that is room temperature. So, be sure that the glass of water is full of ice.
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