Create a calorie deficit through your diet. Eating fewer calories than you use makes your body use the fat storage in your belly to provide energy. The Centers for Disease Control and Prevention recommends a calorie deficit of 500 to 1,000 calories daily for 1 to 2 pounds in weight loss. To lose belly fat fast, aim for at least a calorie reduction of a 1,000 calories daily.
Read nutritional labels to choose healthy food products. Avoid food high in sugar, calories and saturated fat by searching for high percentages on the food labels. Consume a balanced diet of lean protein, nuts, seeds and complex carbs such as vegetables and fruits.
Avoid reducing your calorie intake too drastically. Eating too few calories is counterproductive because it slows down your metabolism. The American College of Sports Medicine recommends that your caloric intake never drop below 1,200 calories per day for women and 1,800 calories for men.
Perform strength-training exercises twice a week to increase your metabolism long-term. Although it is not as useful for fast weight loss, strength training builds muscle, which increases your resting metabolic rate. This helps you maintain your weight loss and keep belly fat at bay.
Stay active. Take the stairs when there is an elevator, and opt for a walk when you can drive. This will help you burn calories between workouts.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in
between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in
the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that
it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you
need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these
foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?
Figure your heart rate by this formula
220 minus your age gives you your maximum heart rate. You should try to get your heart rate between 65% and 85% of your maximum heart rate.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
You can't lose weight by just doing exercise! you need to diet!!
Get the OK from your doctor!!!
The best thing I did in my life is to adopt LCHF way of eating. I was able to lose a lot of weight as well as reverse a bunch of health problems, like achy joints, dry skin, foggy brain, blood sugar swings, etc. I even look more than a decade younger with luminous skin. The best part of LCHF...no calorie counting and eat until satisfied...no gimmicks, no pills, no bars, no supplements...just real food. yay!! Google LCHF, and you will see so many free resources and doctors providing eating plans. Good luck and good health to you!
Belly fat is thought to be caused by an excess of simple carbs, such as sugar and white flour. If not burned quickly they store as fat, and the belly is the first place they are stored, which gives rise to the term beer belly -- alcohol is high is sugar and carbs. So along with exercise, the important thing is to eat foods you metabolize well and digest well and cut down on the ones that "stick," such as simple carbs and the wrong kinds of fat. Before starting any exercise program, particularly interval training as described above, make sure you're fitness level can handle it. This is training of the type that sprinters do, where short spurts of energy are needed, but can also lead to cramps and muscle problems the like if you're not an experienced athlete unless you start very slowly. But it does seem to work for burning calories.
By the way, "creating a calorie deficit" is somewhat simplistic -- if interpreted to mean eating less than you eat now, yeah, a good idea if you want to lose weight, but calories aren't the main factor in weight loss. Metabolism and digestion are. Meaning, you don't "diet," you change the way you eat permanently.
Here are two studies showing that low carb diets, such as LCHF diet, target reduction of fat in the abdominal area: