How To Lose Belly Fat Fast
There are many options available to Lose Belly Fat quickly and this will depend on your current lifestyle and on how much you are prepared to change. Some people don’t seem to put on any excess weight no matter what they eat or how little exercise they do. However, for most of us the process of losing fat and retaining the desired weight requires that you have a lot of commitment in sticking to a strict regime of a balanced diet and regular exercises. This will be a long term process which will sustain the desired body weight. Many people resort to using diet pills or simply starving themselves to lose weight quickly. This can be dangerous as you are denying your body the right amount of nutrients which you need to keep healthy.
It is not advisable to skip meals, although you would lose weight quickly it is not a permanent solution and your body needs a healthy diet to function correctly. A long term program is to maintain a healthy diet and reduce certain foods that will cause you to increase weight. The type food and drink to be reduced are: salt, sauces, sugar, processed food (high in salt and sugar), refined flour products (white bread, white pasta), white rice, chips, fries, soft drinks (unless low calorie) and fruit juices. These types of food/drink add a lot of calories because of their fat and sugar content.
Why have a Balanced Diet
A balanced diet will provide the right amount of carbohydrate, protein, fat, vitamins, mineral salts and fibre that are needed to maintain a healthy body. It is essential that all these elements of a diet are eaten and in the right quantities.
Carbohydrates
Carbohydrates are the most important source of energy and this is obtained mostly from potato, rice, bread, pasta and cereals. Complex carbohydrates such as starch are broken down into sugar. This is then absorbed into the bloodstream and is delivered to the cells of the body. Sugar used in our coffee and tea, is another carbohydrate called sucrose. It is digested into simpler sugars such as glucose and is carried to the tissues. Cells use this sugar as a source of energy and excess is stored in the short term as glycogen or long term as fat, so increasing your weight.
Proteins
We obtained most of our protein from milk, meat, fish and vegetables. Protein is required to renew and maintain body cells and is used to make enzymes and hormones. Proteins are broken down into amino-acids by the digestive system and are then carried to the cells by the bloodstream. Again too much protein will be converted to fat.
Fats
Fats are used as a source of energy they are stored in fat cells beneath the skin and around internal organs. Fats have many functions in the body including insulation from the cold. Fats are important in our diets because they contain fat soluble vitamins such as vitamin D and vitamin E. Again too much fat will end up being stored in the body and so increase your weight.
Vitamins and Minerals
Vitamins and minerals are very important aspects of a balanced diet and are only needed in small quantities. Even so, they are essential for the health of the body and a deficiency can lead to moderate or serious discomfort, or a life threatening illness. They are relatively complex organic substances which occur naturally in plant and animal tissue and are used in many metabolic processes. The fat soluble vitamins are A, D, E and K, are stored in the liver and the fat deposits located in the body. The water soluble vitamins such as the B-complex vitamins and vitamin C are not stored in the body and so a continual supply is needed in the diet.
Minerals are inorganic and are also required for growth and development. About 4% of the body's mass consists of minerals. They are classified as trace minerals (if the body requires less than 100 mg/day and major minerals if the body requires more than 100 mg/day. Trace minerals include iron and iodine and major minerals include sodium, calcium and potassium. The right amount of vitamins and minerals the body will allow it to function efficiently and assist your weight loss.
Fibre
Fibre is a very important part of our diet, but many of us don't eat enough of it. Fibre is mainly found in foods that come from plants. You won't find any fibre in food such as meat, fish, or dairy products. Good sources of fibre include:
- fruit,
- vegetables,
- wholegrain rice,
- wholegrain pasta,
- wholemeal bread,
- wholegrain breakfast cereals,
- seeds,
- nuts,
- lentils,
- beans, and
- oats.
Eating fibre has lots of health benefits. There are two different types of fibre:
- soluble fibre and
- insoluble fibre.
Both types of fibre will help your body in different ways .
Soluble fibre
Soluble fibre can be slowly digested by your body and may help to reduce the amount of cholesterol that is in your blood. Beans, oats, and lentils are good sources of soluble fibre.
Insoluble fibre
Insoluble fibre cannot be digested. It passes through your gut without being broken down and it helps other foods to move through your digestive system more easily so reducing transit time. Insoluble fibre keeps your bowels healthy, helps prevent constipation and other digestive problems such as irritable bowel syndrome (IBS). Good sources of insoluble fibre include:
- wholemeal bread,
- wholegrain rice,
- wholegrain breakfast cereals, and
- fruit and vegetables.
Eating foods that are high in fibre will help keep you feeling fuller for longer. This will reduce your appetite and help you lose weight.
Exercises
Exercise is an essential element of your weight loss program and should become part of your new lifestyle. Just a few exercises for 20 minutes a day, four or five days a week will contribute significantly to your weight loss and help tone your body. Exercising will increase your metabolic rate which will cause the breakdown of the fat. You should also increase the amount of water or low calorie liquid you drink to about 1 litre per day.
