Reduce Stomach Fat - In depth Guide 2019

byTom -
2

In-Depth Guide on How to Lose Stomach Fat 


What Will Be Covered in this blog post:
  • How Fat is gained
  • How to Lose Fat
  • Ways to Trim your body (manipulate body look)
  • Information about life and diet/nutrition
  • Exercise info and MISC info


Stomach fat in my mind is due to a lack of a well-balanced diet or you are overweight or you're not toned [enough] because there are people out there that are 'skinny' but have somewhat fat on their body; Referred as 'skinny fat.' To help fix that issue, I recommend working on your stomach/core more often, and perhaps using supplements and/or fixing up your diet...

Anyways, if you are overweight, you are going to need to drop a few pounds of weight. You cannot specifically target your stomach to lose fat, overall your body will shred off fat; By training your core, you will tighten or tone your core. 


When it comes to Belly Fat, you have to understand where the 'fat' is coming from. Fat is normally obtained by accumulating calories overtime and not burning off those 'calories' will lead to fat gain. Essentially if you are consuming more calories than you are burning, you are storing fat rather than using it for energy. Food should be used as a fuel source, not for fun. So, to reduce your tummy, you need to eat less and tighten up that stomach.

➥ Eating less will put you in a calorie deficit phase

That is when your body is trying hard to provide your body energy. This is when people like intermittent fasting - because when you are empty, your body is working harder, therefore, weight loss is happening. You have to determine how long you need to be in a calorie deficit phase for. Trial and error will give you the result you want. Track your calories over time, and make adjustments when necessary.


➥ Nutrition has a huge role too. Diet, nutrition, exercise all comes together.

If you are eating poorly, you are going to store Fat, especially if you are not working out. Consuming poor nutrition impacts the way you feel mentally, impacts your performance, impacts your muscle-building progress, impacts everything. Stress is also one thing you must also avoid if you are wanting to reduce fat.

➥ Stressing in life, in general, is bad. 

Little stress is okay but too much stress impacts the whole body; Mentally and physically. Cortisol raises up, which is the "Stress Hormone," which impacts muscle-building, sleep and much more. (Stressing will lead to more fat gain due to cortisol).  Lack of sleep also stresses and affects the body. In addition, if your 'diet' is off along with nutrition, Stress raises which will impact your weight - It will be much easier for your body to gain weight, and it will be much harder for you to lose that weight.

➥ Make sure you are eliminating foods within your lifestyle that 'irritate' your body.

 For example; for me, drinking milk upsets my tummy, I avoid certain foods that will bloat me, I will stay away from foods that upset my stomach that makes me go to the bathroom. You should always stick with foods that suit you.

Never eat til you are extremely full and extended; Extending your belly will result in a bigger belly, obviously due to the stretching of your belly. You want to avoid "over-eating" if you want to maintain a tight stomach.

➥ You want to consume food that will benefit your body.

 For example, vegetables contain fiber, fiber is essential for digestive health. Lack of fiber will make a huge difference in your life. Lacking in fiber, or healthy foods can impact your digestive system.

➥ To Tighten up Your Stomach

Exercise is needed. There's no way to go around it. Now, when you lose weight/fat, your skin may become loose; To fix this, exercise the muscle. Exercising the muscle will help define the muscle, tone it up. You can help the process by adding in ways to help tighten up your tummy. For example, using a waist trainer can help trim your body physique, it doesn't necessarily burn fat but it'll help shape your stomach into the sexy shape.

AB exercises to Lose Stomach Fat:

Any Ab exercises will reduce the size and burn away the calories.

  • Stomach Vacuums(Great exercise to keep a small and tight stomach) 
  • Crunches
  • Planking
  • Situps
  • Bicycle Kicks
  • DragonFly
  • Russian twists
  • Leg Raises
  • & more, ab exercises can be found on google
  • Cardio 



➥  Inactivity leads to many problems such as weight gain or weight loss

Loss of muscle, weak muscle, and organs, etc. You need to improve your cardiovascular system to start improving your overall health. You can improve that by exercising. Cardio work, weight lifting, yoga, body weight exercises. Your diet and nutrition play a critical role in how your body looks. Eating very clean will ultimately show or make your body looks very healthy; your skin will look healthy and so will your hair, nails, and you'll feel good whereas if you were to eat junk, I'm sure that your skin condition and other things won't be as good if you were eating clean. Many people end up indulging in junk food or foods that do not benefit your body. It is okay to eat a cookie and some fries here and there, but every day, on the daily without moderation is not okay. 

➥ Cardio is ideal for weight loss

Cardio is a very effective way to burn those calories you've consumed.  Now, cardio isn't necessarily needed to lose fat, but it's a great way to go about it. I highly recommend doing some type of cardio work to get your heart going. Pumping that heart will get everything flowing, causing calories to be burned. I recommend doing Cardio 2x daily, morning and afternoons or evenings. You can Amp up the intensity by using other methods or adding weight, like a weight vest.

➥ Moderation is the key to sustaining a good life. 

Moderation is the key to sustaining a good physique. Why? Because, if you overdo anything, bad results will happen. If you completely cut/eliminate something, you may go into a binge mode, and so with moderation style, you can keep your sanity and remain calm and not go overboard. So, eat your sweets and other foods in moderation, or do it wisely, perhaps after or before a workout to burn off the calories.




➥ Supplements are okay for fat-loss I would say.

 There many supplements on the market for fat loss, appetite suppression, and more. I wouldn't depend on it however  Be wise about what you choose, do your research, make sure it is safe and liable for weight loss. Certain things on this planet provide much more benefits such as Coffee, Coffee contains antioxidants, it also helps with weight loss. Tea is supposedly listed as a fat-loss supplementation too. Also, yohimbine is shown to help eliminate/reduce the 'Stubborn body fat or belly fat' that people have... Do your research, go about it.


➥ Using a waist trainer is ideal to keep your stomach nice and tight.

 I would advise wearing one during your workout sessions, during sleep perhaps, and during work (depending on your work life). But you can use it at any time of the day. It works by keeping your stomach intact, keeps everything in position; If you over-eat, it won't extend your belly, it will also tell you that if you are over-eating or not because of how tight the waist trainer is.

Remember, everyone's different when it comes to fat-gain and losing fat. Everyone tries different methods to find what works with them. Every diet is different for everyone, everyone's nutrition is different. Find what works with you, stay consistent with it.

➥ Got an oversized belly? | Tips to stay lean

Oversized belly is an accumulation of fat over time. Accumulating fat is very tough to get rid of. So, first off, stop what you are doing and examine your lifestyle. ELIMINATE all junk, stop stressing and realize what you are doing to yourself. Accumulating that much fat is not right! You should never let yourself go like that. You are harming your body. Now, it needs major attention and you must work very hard to eliminate that fat.

  • Start exercising daily. Cardio, every day, 2x a day, Morning/Afternoon/Evenings.
  • Drink nothing but water. Water, lots of it. Don't overdo it though.
  • Stop stressing, relax more, don't engage in negative situations.
  • No more fast foods
  • No more "overeating"
  • No more "treating myself" due to depression, sadness, etc.
  • Start eating more beneficial foods such as vegetables, etc. Veggies contain fiber, fiber is essential for cleaning out your gut, and for overall digestive health. If you're lacking, make sure you're getting enough fiber within your diet to help lose weight. 
  • Waist trainer to help trim and keep your belly nice and tight!
  • Fat burner supplementation is okay to use. Use it at your own risk, and do research before using any fat burners
  • Never starve yourself.
  • Intermittent fasting can help with fat loss
  • Dieting is a good way of losing fat, of course. The Keto Diet Method is one popular and effective weight loss method! (low carb diet)


Conclusion:
Fat comes from: Eating poorly, not exercising, Stressing.
To Reduce & Tighten up Your Stomach:
Eat right, eat your greens, calorie deficit, exercising, waist trainer, relax, be calm, don't stress, SLEEP!




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