Belly Fat - How To Lose It And Tone Those Abs

The key to losing belly fat lies in a combination of reducing calorific intake and aerobic exercise. The importance of losing belly fat cannot be over emphasized; a slimmer waistline not only looks and feels better, but has significant health benefits too.

Research has found that waist size rather than overall body weight is a key indicator of heart disease(1). Belly fat is much more dangerous than fat around the hips. So what can we do?

Consume fewer calories than you burn off and YOU WILL lose weight. Unfortunately where you lose it from first is largely dictated by your genes. This may be disheartening, especially if the weight comes off your face or bust first and you still have that belly fat to contend with. However it’s unlikely that you will continue to lose fat from areas that you are satisfied with without losing it from your belly.

There is little evidence to support the theory that eating certain foods will help you lose fat. A well balance diet is essential in any weight loss program. Quick fix diets often rely on cutting out certain food groups, depriving the body of essential nutrients. A diet low in fat is certainly preferable, but, for example a no fatdiet will cause the body to store any existing fat (natural defense mechanism)making any fat loss extremely difficult. Alternatively a diet high in fat and low in carbs( fuel) such as the Atkins Dietmay have serious health implications and leave you feeling exhausted. Plan your meals according to your lifestyle: if you work days, make breakfast the main meal of the day. Night workers are best making their evening meal their main one. Whenever possible avoid eating a main meal 4 hours before you go to bed.

Eat wisely and incorporate healthy eating into your lifestyle; that way the weight will not only come off but more importantly, stay off.

Aerobic Exercises are great for burning fat and are therefore imperative for any weight loss program. If you prefer not to exercise alone but don’t have the time, means or inclination to join a fitness class, why not organize a game of rounders/baseball or a kick-about in the local park. Your kids will love it-especially if they can beat you!

Running, cycling, swimming and brisk walking are great ways to burn fat . These activities may be easier to build into your program because you can do them on your own. Be sure not to overdo things, particularly if you are grossly overweight, of advancing years or simply haven’t exercised for some time. Don’t take any unnecessary risks-if in doubt consult your doctor.

Toning is important at all stages of your weight loss program. Toning exercises unlike aerobic exercises can be performed by those of us with a low tolerance to exercise.. Toning is site specific. leaving you firmly in control. Strengthening the abdominal muscles will help you to hold your belly in. This will automatically make you look slimmer. Lose the fat and show off those well toned muscles.

Try out the following toning exercises and enjoy the instant gratification.

Stomach Crunches

Lie on your back with your feet as close as possible to your bum.

Place hands on chest and lift your shoulders off the floor whilst keeping lower back on the floor and the neck still to avoid straining. Hold for 5 seconds then relax. Gradually increase reps and length of holds.

Aim for tolerable discomfort

Sit-Ups

Great for the abdominals. Follow my simple guide to avoid putting pressure on the lower back.

Sitting on the floor with knees bent hook your toes (soles down) under a secure fixture such as a wall rail, ideally no more than 3inches high because you’ll need to keep your bum and heels firmly on the floor.

Clasp hands behind the back of the head and lean back keeping the back straight, until you can feel the abdominal muscles working, hold for 10 seconds then using the toes as a lever (this will put any pressure on the legs rather than the back) return to position 1.

Aim to increase repetitions and length of hold.

Leg Raises

I have found this exercise really affective over the years because it works on all the abdominal muscles from the stomach right down to the pelvic region. Be warned, its not for the feint hearted. You will need a watch that shows the seconds.

Lie flat on the floor or a hard surface, feet together with toes pointed.

Raise both legs together till you feel your heels are roughly 7 inches (18cm) off the floor - hold for 5 seconds.

From position 2 raise legs a further 7inches (18cm) so that the heels are roughly 14inches (36cm) off the floor – hold for 5 seconds.

From position 3 raise the legs so that they are at right angles to the torso – hold for 5 seconds (this will give some relief so best not to omit this stage).

Use the same stages as 2 and 3 above (omit stage 1) lowering the legs to 14 inches then 7inches holding for 5 seconds at each position.

Hold the left leg 7 inches from the floor whilst raising the right leg to 14 inches – hold for 5 seconds. Hold the left leg at 7 inches from the floor and raise the right leg to right angles to the torso – hold for 5 seconds.

Use the same stages as 6 and 7 above to lower the right leg to 14 inches then 7 inches from the floor holding for 5 seconds at each position ( at this stage both legs should be 7 inches from the floor) Repeat stages 6, 7 and 8 this time raising then lowering the left leg whilst keeping the right leg at 7 inches from the floor.

Both legs should now be 7 inches from the floor, hold this position for 20 seconds before returning both legs to the floor.

This exercise is particularly strenuous so don’t be put off if you cant hold positions for the time suggested above. For each different position you will feel different muscles being worked on so try not to miss any stages out, if you find it to exhausting reduce the length of the holds instead.

Plan your weight loss program so that it includes plenty of exercise and healthy eating, tailored specifically to your needs. Remember that losing a few inches off your waistline may add that vital few years to your life.

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