When manipulating food intake, American College of Sports Medicine recommends minimum intake of 1800kcals daily for men and 1200kcals daily for women. The hormones floating around your body, called your endocrine system, can have significant affects on how long it takes to start losing weight. Katie is a personal trainer who specializes in beginner's weight training and fitness nutrition.
You can continue leaving the top button of your jeans unbuttoned and wearing baggy shirts, or you can take action against abdominal fat. If you're thinking about going on a starvation diet and spending all day at the gym in the hopes of losing your muffin top by the end of next week, hold on a minute.
The first thing you should do to lose belly fat is to get active, with 30 to 60 minutes of moderate-intensity exercise daily. A flat belly is more of a challenge for some people than others due to genetics, current weight, and motivation to diet and exercise. The amount of time it takes to lose weight safely -- and get rid of your belly bulge -- depends a lot on your current weight. It is true that some people have a harder time than others obtaining a perfectly flat belly -- some people store more fat in their stomach than others; this is do to genetics more than anything else. Cardio is an important aspect of weight loss; you need to be active to lose belly fat in the quickest possible time frame. Crunches are an important ab-strengthening tool that should be done three or four times per week minimum. A plank is a move often seen in yoga or Pilates; it has great benefits for your belly and core muscles.
Paula Martinac holds a Master of Science in health and nutrition education from Hawthorn University, with an emphasis on healthy aging, cancer prevention, weight control and stress management. Subcutaneous fat is the pinchable fat just under your skin that shows up as love handles and flab on your hips, back, tummy and thighs. Like most Americans, you probably gained belly weight over time, so it will also take time to lose it. This may not be as hard as it sounds, particularly if you’ve been largely sedentary and your diet has been heavy in empty calories like soda and other refined carbs.
Opt for healthier carbs that are high in fiber and other nutrients, including fruits and vegetables, whole grains, and legumes.
You may think crunches and sit-ups will help you lose unwanted belly fat, but these types of spot exercises only tone muscles -- without burning fat. Aim for at least 30 minutes of exercise that gets your heart pumping for five days of the week – for example, walking at a pace that makes you winded, jogging, cycling, rowing or swimming. On the two days when you aren’t doing aerobic exercise, perform strength-training exercises to build muscle and lose fat. Your endocrine system is like a giant chem lab, keeping everything in your body working on the right schedule and maintaining the status quo.  Some hormones, particularly insulin, like to tell your body to store the excess food you eat as fat. According to the Mayo Clinic, taking in more calories than you need to maintain a healthy weight causes your cells to get more glucose than they need-this accumulates as fat.
Temporary diets do not provide lasting weight loss, there is no “finish line” for your diet where once crossed, you can maintain your svelte physique forever.  Your body must be nourished and taken care of each and every day through nutritious foods and adequate physical activity.
That may not seem like a lot in the age of instant gratification and shows such as “The Biggest Loser” where constants pull upwards of 10 pound weight loss in one week, but slow and steady weight loss ultimately wins the race.
Different things work for different people and I was lucky enough to find one that worked for me. She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland. If you're ready to fight the fat, commit to lowering your caloric intake and increasing your activity level. To gain that weight, you likely ate more calories than your body burned for a few months or a few years. It's important to lose weight slowly, because side effects can occur with rapid weight loss. That means by creating a caloric deficit of 500 to 1,000 each day, you can expect to lose about 1 to 2 pounds a week. A study by Duke University researchers revealed that abundant exercise can quickly lead to a significant reduction in belly fat. When you begin a diet and exercise program you can plan to lose a maximum of one to two pounds of weight per week. It is impossible to spot-reduce fat from one part of the body, so the best way to lose stomach fat is to eat a healthy diet, perform cardio exercise on a regular basis, and do strength training exercises to tone the stomach muscles. Choose to eat whole, unprocessed foods including lean proteins, whole grains, fruits and vegetables, low-fat dairy and healthy fats.


Perform moderate to vigorous cardio exercise for a minimum 300 minutes per week to lose weight as quickly as possible.
Americans, on average, gain weight slowly but surely – a little more than 3 pounds every four-year period, according to a long-term study published in the New England Journal of Medicine in 2011. It can be hard to lose, but it doesn’t pose a serious health threat unless you are overweight or obese. It's called visceral fat, and it forms behind your abdominal wall and surrounds your organs.
According to the general principles of weight loss, you need to create a deficit of 3,500 calories to lose 1 pound of fat. Dropping just one 16-ounce cola from your diet every day, for example, saves you 207 calories, while opting out of the medium fries at a fast food restaurant spares you 378 calories.
To double your weight loss, create a daily deficit of 1,000 calories through diet and exercise – losing 2 pounds a week could get you to 10 pounds in just five weeks. Consistently eating too few calories or burning too many may put you at risk for nutrient deficiencies and also slow your metabolism and hence your fat-loss progress. Eating protein boosts your metabolism, because it takes more effort for your body to process. To trim belly fat, the American Council on Exercise recommends a regimen that combines aerobic exercise with strength training.
Below are a few factors that affect weight loss and how rapidly (or not rapidly) you can lose weight. This means that eating fewer calories over a period of time may result in weight loss, but you may not be maximizing your weight loss potential.  To ensure success, keep sugars, particularly simple sugars, to a minimum to keep insulin levels low.
She also received personal trainer certification from NASM and her 200-hour yoga teacher certification from YogaWorks. How long it takes you to whittle your waistline depends on a variety of factors, but if you stick with it over time, you'll be rewarded with a flatter belly. To lose the belly, you'll have to create a caloric deficit, meaning you take in fewer calories than you burn each day. Restricting your caloric intake too much can prevent you from taking in enough food to get the essential nutrients your body needs. Keeping that 1,200-calorie minimum in mind, figure out how much you currently eat by tracking your intake for a week. Leigh holds a Bachelor of Arts in fashion management from the University of the Incarnate Word and is currently pursuing a Master of Educational Psychology at Southern Illinois University. This does not mean that it is impossible, but you need a diet and exercise regimen that will help you lose weight throughout your body, not just in the belly area. Losing more weight than this is not healthy, and generally results in gaining back weight after the diet period has ended. You will begin to see results in as little as two months if you work hard and stick to the plan. Eat as many vegetables as you like every day along with smaller portions of fruit, protein, grains, and dairy products.
Moderate intensity exercise includes jogging, brisk walking and swimming where you are breathing heavier than normal but can still talk during your workout. Martinac runs a holistic health counseling practice and has written extensively on nutrition for various websites.
Heredity and hormones determine if you gain weight in the belly or hips, and how quickly you shed belly fat depends on how many pounds you have to lose. This type of fat is biologically active, producing hormones that can put you at risk for metabolic conditions such as heart disease and type 2 diabetes.
To lose weight, you’ll need to reduce your caloric intake and increase your caloric burn. Thirty minutes of brisk walking burns 149 to 167 calories for the average 155-pound person. However, this rule of thumb seems to work best for short-term weight loss, according to Densie Webb, RD, writing in Today’s Dietitian in 2014. Protein is a satiating nutrient that helps keep you full until your next meal, and it also helps you retain lean muscle so that you mostly lose fat on your weight-loss diet. When you do this, your body will turn to your fat stores for energy and the weight will come off.
A University of Pennsylvania School of Medicine study found that resistance training significantly reduced abdominal fat gain in premenopausal women, compared with non-exercisers.
It is impossible to spot reduce fat, but you can tone your abdominal muscles while working to lose weight throughout your body. Speak to a physician before beginning a diet and exercise program to make sure that you have chosen a healthy path.


Use small amounts of healthy fats, such as olive and coconut oil, along with spices to make your food taste good.
Vigorous exercise involves running, swimming at a fast pace, and aerobics classes where you are breathing heavier than normal and can only talk in short, stilted conversations during your workout.
You may be able to drop as much as 2 pounds a week following a healthy diet and exercising regularly – but not all of it will come from your belly. It’s considered safe to trim 500 to 1,000 calories a day, for a weight loss of 1 to 2 pounds a week.
If you hit a plateau after a few months, a nutritionist or dietitian may be able to help you tweak your plan to move forward.
Choose quality lean proteins over fatty cuts of meat and foods high in saturated fat, like full-fat cheese. With weights, ACSM suggests eight to 12 repetitions of eight to 10 different exercises targeting all major muscles. If your magic number is 800, you could expect to lose a pound of fat every four to five days.
Avoid eating fast food, sugary desserts, processed junk food and soft drinks as much as possible.
However, unlike pinchable fat, visceral belly fat yields pretty easily to dietary changes and a regular exercise program. Or if you choose yoga, incorporate poses such as Boat, Chair, Dolphin Plank, Downward-facing Dog, Triangle and Warrior 1 into your practice.
If the goal is to show a lower number on a scale, then weight should be checked immediately after shedding water weight.
Practice portion control, and focus on complex carbohydrates, including whole grains, fruits and vegetables, and lean protein.
This program, called the Weight Watchers PointsPlus program, assigns all foods a special value based upon their nutritional content. Weight Watchers participants can choose any foods that they would like to eat, but they must stay within their daily point allowance. How aggressive you are with exercise and eating healthy will directly affect how fast you lose fat. That said, it’s important to understand that you cannot target certain areas for fat loss.
Losing more weight than 1 or 2 pounds per week requires cutting additional calories and exercising more. The American Council on Exercise notes that a healthy rate of fat loss is 1 to 2 pounds per week, which would mean you’d need to create a caloric deficit of 3,500 to 7,000 per week.
A calorie deficit is the difference between the number of calories burned and the number of calories consumed.
For the average dieter, a daily 500 calorie deficit produces a loss of 1 to 2 pounds per week. How many calories you burn depends on your metabolic rate and any additional calories you burn via physical activity. These actions provide a healthy alternative to the damaging effects of some crash diets and set the stage for healthy lifestyle habits.
You can estimate your metabolic rate with a mathematical equation that incorporates your height, weight and age.
If she were to adjust her calorie intake to ensure she's taking in 1,500 calories per day, she would create a daily caloric deficit of 119 and thus lose a pound of fat in about 30 days. If she jogs for 60 minutes at 5 mph seven days a week, which would cause her to burn about 606 calories each session, adding 119 to 606 would give us a daily caloric deficit of 725, which would cause her to lose a pound of fat approximately every five days. However, according to Cedric Bryant of the American Council on Exercise, as long as you create a caloric deficit, fat throughout the body will be reduced, including the area of your particular concern. Therefore, although you cannot cause all fat loss to be taken from the abdominal, you will see improvements in your stomach when you create a caloric deficit. However, by also incorporating exercise, you can significantly increase the rate at which you lower your fat. Use an exercise calorie chart to get a more accurate estimation based on your body type and exercise choices.



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