Now that I have your attention, let’s get realistic about losing belly fat. You may lose some belly fat in a week, but to expect to target just belly fat, and lose it all in a week is not feasible. Then what can we do, if we are concerned about our concentration of fat around our middle. First, forget about how to lose belly fat in a week and start thinking about your overall health.
Now, is too much belly fat really a problem?
It is not the roll that you can see around your middle that is especially a problem. Belly fat in men is often called a beer belly and can be unsightly especially in a bathing suit.
But it is not what you see that you should worry about. This is called subcutaneous fat. It is the visceral fat that is not seen, but that surrounds your internal organs that can cause you problems such as:
❌ Cancer of the colon
❌ Diabetes, Type 2
❌ Cardiovascular problems such as heart attacks
❌ Sleep apnea
Women also, especially those who tend to have the apple shape can have this deadly visceral fat that can lead to extreme health risks. How do I know if I have too much fat around the middle, you ask? Just wrap a tape measure around your waist. 40 inches for men and 35 inches for women puts you at risk 1.
Now that we know we have too much visceral fat what can we do?
How can I lose belly fat naturally?
Don’t expect to only focus on your belly fat. It is very difficult to lose fat in one area of your body and you need to think about changing your lifestyle to ensure that you are not adding fat but are slowly removing it from your body.
This will require a change in your eating habits and amount of exercise you do.
You also don’t want to start by extreme methods such as cutting a huge amount of calories from your diet. Starving yourself only makes your body slow down its metabolism so that you burn less calories and preserve your body fat.
Women, do not cut your calories to less than 1500 per day and for men it should not be less than 1700.
What is the best diet to lose belly fat?
Eat more protein
You have to include more lean meats in your diet, such as chicken, turkey, fish and red meat with little fat. Why more protein? Protein takes more calories to digest and it is also a muscle builder.
When you have more muscle, you burn more fat because muscles speed up your metabolism. Now that is a reason to exercise, to also build more muscle so you burn more fat.
Increase your low-fat dairy
Greek yogurt has increased protein and is especially good. Eating this daily will be a boost to your fat burning. Be sure to choose unsweetened yogurt as you don’t need the extra sugar. Calcium in skim milk is also helpful for dieters.
A study by Hang Shi, a Nutrition Institute postdoctoral student in Tennessee showed that , “higher- calcium diets favor burning rather than storing fat” 2.
If your body does not have enough calcium it will produce hormones asking your body to store more visceral fat.
Eat more vegetables to lose belly fat
Your plate should be 2/3 vegetable, replacing white breads, pastas, potatoes and fatty foods or sugary foods.
Vegetables are healthy, full of various important nutrients and minerals.
Besides, some vegetables like celery or carrot are considered negative-calorie foods 3 and the others like Cayenne Pepper are real fat burning vegetables.
Eat low-glycemic-index foods
Did you know that high glycemic foods cause your blood sugar to rapidly increase and when your blood sugar levels go back down your body releases cortisol.
Studies have shown that cortisol tends to cause an increase in appetite and cravings for sugar 4.
This can then be a vicious cycle of eating, blood sugar spiking, blood sugar falling, cortisol released and more eating.
To complicate things, if you are in a high stress job where you feel you have little control, your body tends to produce more cortisol and it has been found that increased cortisol directly affects fat storage, especially visceral fat.
Secondly, the spiking and crashing of your blood sugar can lead to type 2 diabetes. Thus it pays to learn more about low GI foods (Glycemic Index 5) such as lentils and beans and substitute them for white foods such as potatoes and rice.
Use healthy fats
You need healthy fats to burn the fat on your body. You need monounsaturated and polyunsaturated fats such as found in salmon, peanut butter, olive oil, coconut oil, nuts, flax seed and avocados.
Are there flat belly exercises?
Don’t focus on your belly fat, but rather on total body fat. If you only concentrate on your stomach you will bound to be disappointed.
Think about overall fat loss and remember that diet and exercise are very important, but so are getting enough sleep and lowering stress.
Lack of sleep and too much stress are known to cause you to increase cortisol production and this hormone leads to increased storage of fat around your waist.
How do I know my total body fat percentage?
Purchase a scale that will not only give you your weight but can also measure body fat. It is usually accepted that as people age the percentage of body fat can also increase slightly and women need more body fat than men.
Younger men (around 30) need to be from 15 to 17% body fat to begin to see those abs and younger women should aim for 21 to 24%. To rich a fitness level body fat can be even lower than the above percentages.
What kind of exercise is best?
Vigorous exercise is needed for getting rid of extra body fat. Incorporate running or cycling if you are young. Try swimming if you are older and have joint issues
High intensity interval training (HIIT) 6. If running, sprint for one minute and then four minutes of jogging for a total of thirty minutes four times a week. Always do a gradual warm up before your exercise session. If older do swimming or walking alternating faster pace for short periods.
Do strength training three days a week. It is preferable to use a weight machine unless you know the proper way to use free weights. Push ups, pull ups can be done at home.
Join a pilates class or yoga that focuses on muscles in your stomach and back.
Lose Belly Fat With PhenQ!
In 2015 In-Phentermine-Q or more widely know as PhenQ came out as a revolutionary fast weight loss pill that also helps to improve the user’s health.
PhenQ has been very successful in suppressing appetite and increasing fat burning without the side effects of a lot of fat burners.
If you are looking for a fat burner supplement that works to help you lose weight by giving a boost to your metabolism, and also makes you feel better, then PhenQ is the right dietary supplement.
All the ingredients in PhenQ are of highest quality and have been tested to ensure purity. Those who take this fat burner find that their metabolism is given a boost immediately after starting the supplements.
α-Lacys Reset® is used to help increase muscle mass for both men and women. It also stops glucose being stored in your tissues and the glucose is instead burned for energy. α-Lacys Reset® makes fat very difficult to be stored and it is instead burned at a higher rate. This is the unique ingredient found in PhenQ diet pills.
L- Carnitine, responsible for taking fatty acids to your cells as you burn calories. L-Carnitine assists in breaking down fat and increasing your energy due to the metabolism boost you get from taking the pills.
In this way you get rid of the excess fat that is on your body, especially around the waist.
Caffeine suppresses your appetite so that you eat less and burn fat on your body instead of eating and storing more fat.
It is also a stimulant used to rev up your metabolic rate so that you burn fat at a much faster rate.
Capsimax powder is highly concentrated and raises your body temperature so that you burn calories at a higher rate. (Called thermogenesis)
Nopal is rich in amino acids and dietary fiber and has been proven to bind part of your dietary fats in your stomach, so such fat-nopal particles simply pass through your body.
Calcium – already mentioned in this article. Calcium is proven to work towards fat burning instead of creating fat deposits.
Chromium Picolinate is added to control your blood glucose levels and prevent sudden hunger pangs.
If you cut out junk food, excess sugar and eat healthy in addition to walking every day along with taking PhenQ you unleash the production of Norepinephrine in your body that is a really gets your metabolism burning fat at a much faster rate.
There are many positive PhenQ customer reviews and dieters are in general very satisfied with this natural belly fat buster.
What can I expect from PhenQ?
✅ Assistance with weight loss
✅ Pharmaceutical grade diet pills made in an FDA registered facility
✅ Quality guaranteed
✅ 10 Training & Nutrition Guides that make your weight loss smarter and easier
✅ An alternative to phentermine prescription pills
✅ Faster metabolism and faster fat burning
✅ More energy that makes you want to exercise
✅ Glucose burned instead of being stored
✅ If you work out, your muscles will develop more easily
✅ You will feel more energy and thus will feel like working out
✅ You will not feel as tired after workouts
✅ You will be mentally more alert
✅ Calories burned more efficiently
✅ Your appetite will be suppressed
✅ Water loss improved
✅ If you eat healthy and exercise, you will lose even more weight
If we eat less than our body needs to function, we then start burning fat stored on our body. PhenQ gets you to this point much more quickly by making you less hungry and by speeding up your rate of burning fat.
What are PhenQ side effects?
Like any new supplement discuss with your physician before deciding to use. Check to be sure all of the ingredients are okay to take with other medication you may be using.
Other than this, users have not indicated significant negative side effects. In a separate page we list a few PhenQ side effects that some users have noted.
Some hints to remember
Do not skip meals as your body thinks you are starting to starve and your metabolism will slow down.
Eat regular small meals several times a day instead of large meals. Achieve the opposite result, as your body is forced to starve.
Drink lots of water, at least 8 glasses a day as PhenQ is burning fat and toxins are being released. You want to eliminate these toxins from your body.
PhenQ makes dieting easier thanks to its ability to control cravings. As a result, users find it easier to lose weight and it can help users lose an average of 2lbs to 5lbs weekly.
Its active ingredients boost the metabolism, cut off appetite, dissolve fat, preserve muscle mass, and most importantly, reduce the body’s natural tendency to develop fatty tissue deposits. Therefore, PhenQ can help you lose belly fat is so many different ways.