Lose Belly Fat Fast
these are excellent belly fat burning tips

(You may wish to obtain the blessing of your physician or other licensed health care provider before changing your exercise or eating habits.)

The free program set out on this page not only enables you to lose belly fat fast, but it also enables you to significantly improve your overall health. However, the program may not be suitable for you unless you are willing to make the effort.

If you are not 100% committed to getting rid of your belly fat, you are not going to be able to do it quickly. Only if you are willing to do what it takes should you begin this program.

Furthermore, if the following ideas are new to you, you must be open to trying them. Without the faith that they might work well for you, you will soon abandon them and they won't work well for you. So please resolve to let go of any attachments you may have to ideas that do not work well.

The most effective way to lose belly fat fast is to eat and exercise in a specific way!

Here on our website you can learn how to do both. This is the overview of how to lose belly fat fast.

Your new fat burning feeding habits

Each meal should consist primarily of fats and proteins from natural sources such as some fish and a salad or some meat and a vegetable.

Do not eat fish from unnatural sources such as fish farms or meat from unnatural sources such as feedlots. It is best to get nonstarchy vegetables such as spinach and broccoli from organic sources.

To lose belly fat fast, ensure that your total daily intake of carbohydrates on most days [see below], of any kind, is 25 grams or fewer. Those carbohydrates should come from natural sources such as fresh non-starchy vegetables and fruits such as berries. Spread the consumption of those natural carbohydrates throughout your 5 or 6 feedings. With the exception of (preferably organic) berries if you like them, avoid all fruits and fruit juices.

Avoid or strictly limit refined processed carbohydrates on most days.

This type of carbohydrate is the major cause of insulin resistance, fat accumulating around the stomach or abdomen, unwanted weight gain, obesity, heart disease, and many other diet related diseases. You can find a list of refined processed carbohydrates via the page link awaiting you at the bottom of this page.

The exception is a once-a-week cheat day. For at least one or two meals on that day, it's best to consume some [high gylcemic index] carbs and fat. Also ensure that you consume plenty of calories on your cheat day -- over 2300 for men and 2100 for women.

Even on your cheat day, however, please do not continue to eat until you feel stuffed. Stop eating when your hunger disappears.

The justification for having a weekly cheat day is that after a week of low carbohydrate (and, possibly, low calorie) consumption, your level of the hormone leptin will have dropped to about one-half its normal level.

This is not good. It signals your body that you are starving. In response, your metabolic rate and your ability to lose fat will decline.

All it takes is a one day spike in carbohydrate and calorie consumption to restore your leptin level to normal. Of course, it's also a good psychological break as well.

However, since insulin and leptin levels rise and fall together, a cheat meal will also temporarily raise your insulin level. Especially if you are diabetic, consult in advance with your physician before installing a weekly cheat day in your nutritional plan.

Eat like your ancestors did to burn fat

Here is the question to ask before putting anything into your mouth: could one of my ancestors 20,000 years ago have eaten this (or something very similar to it)? If not, don't eat it.

Why?

It's because of the way your body works. Until the First Agricultural Revolution about 10,000 years ago, all your ancestors ate natural foods. In terms of the evolution of our genes, it's not that long ago. In fact, less than 1/10th of 1% of our genes have changed in the last 10,000 years!

Our bodies are still extremely similar to the bodies of our ancient ancestors. They function best if we eat and move in ways similar to the ways that our ancient ancestors did.

So we are designed for certain patterns of eating and activity. If you stick primarily to unprocessed, whole, natural foods more like your ancestors ate, you'll achieve the best fat burning results -- especially if you move (exercise) more like they did as well.

In particular, this rules out all products from grains such as breads, pastas, and buns. For example, eat nothing made from wheat, rice, corn, or tapioca.

Since, when digested, all carbohydrates become simple sugars, and since eating the way we suggest dramatically reduces your intake of carbohydrates, it will switch your body from burning sugar to burning fat. This is the critical step concerning how to lose belly fat fast.

Your fat burning exercise combination

This may seem counter-intuitive. Why not do mild fitness exercise such as brisk walking that burns more fat (after about 20 minutes) during exercise than either strength training or intense fitness exercise?

The answer is that regularly doing mild fitness exercise trains your body to store fat for your next exercise session! That happens precisely because it is so effective at burning fat during exercise (after about 20 minutes).

You spend more time not doing exercise than doing exercise. Since both strength training and intense fitness exercise (such as GXP or HIIT) burn more fat after exercise, they are superior to mild fitness training when it comes to fat burning.

(On the other hand, if you do not enjoy exercise and won't do any exercise except brisk walking or other forms of mild fitness training, doing that is much better than not exercising.

Just remember four points. First, since it takes about 20 minutes to begin burning fat, your mild fitness exercise should last longer than 30 minutes to ensure that you are burning fat. Second, it's best if you do not exceed about 60 minutes, which is about when the injury rate spikes. Third, you should keep your heart rate between 60 and 65% of its maximum while exercising. Fourth, the more you exercise [following the first three points here], the more fat you'll burn.)

So you may forget long, boring cardio workouts.

Instead, do 2 weekly strength-training workouts of about 30 to 40 minutes each and do 2 or, preferably, 3 weekly session of intense fitness exercise of about 3 to 15 minutes each (excluding warm-ups and cool-downs). That's less than 2 hours weekly to lose belly fat fast.

If you want more, just go for a brisk walk once weekly for 45 or 60 minutes.

Be very careful about doing more exercise than that or you risk overtraining.

Do not let the words "high intensity" scare you. As long as you are healthy, it does not matter how unfit you are now. You will be able to begin either GXP or HIIT whatever your degree of fitness. If you are unfit, it's just that what is initially high intensity won't be much exercise for you at all.

If you have not been doing any fitness exercise and would, however, like to begin more slowly, use GXP (see our page on "running") to get started and, later, if you want, you can switch to HIIT.

Neither GXP nor HIIT is boring. Neither is catabolic, in other words, they do not use muscle for energy (unlike long, slow cardio).

Of course, they will improve your fitness (aerobic capacity). They will also reduce your appetite naturally. They will increase your lactic acid threshold.

Nothing is better than heavy squats or deadlifts for causing your your body to release growth hormone (GH). Some think of GH as a fountain of youth.

Strength training is the natural way to get it.

Since they use ATP for the first few minutes and then glycogen that is stored in muscle tissues, strength training and intense fitness exercise do not burn fat. (Again, fat burning does not begin for at least 20 minutes of continuous exercising, but you won't be exercising continuously for that long.)

What's most important is that they will burn much more fat after the exercise is over than mild fitness exercise. This extra fat burning can last from 16 to 40 hours after exercising!

Since muscle tissue is several dozen times metabolically more active than fat, increasing your strength with strength training twice weekly will also burn more calories all day long.

If you stick to the program

By exercising this way you will stimulate your body to burn a lot more fat than it will either by not exercising or by exercising in any other way.

The combination of eating well and exercising well will enable you to lose belly fat fast.

How fast? Individual results, of course, vary. Just test it for yourself for several months. If you stick to the program, we predict you will be so delighted with your results that you'll be eager to keep going. You are not just going to lose belly fat fast, you are going to feel better, be more energetic, and improve your chances of being healthy!

If you want to lose belly fat fast, how quickly might you progress?

We suggest aiming for one pound of fat loss per week. That is the equivalent of 1 1/2 to 2 pounds of body weight. In practice, your loss could be half that -- or double that!

As long as you are going in the right direction when it comes to what is required to lose belly fat fast, you are doing fine. In fact, the more slowly the fat comes off, the more likely it is to stay off.

Web pages related to this subject

To the Foods that Speed Up Metabolism page.

Our lose belly fat fast recommended reading list

• Eades and Eaders, The 6-Week Cure for the Middle-Aged Middle
• Eades and Eades, The Protein Power Lifeplan
• Cordain, The Paleo Diet
• Wolf, The Paleo Solution
• McRobert, Build Muscle Lose Fat Look Great
• Sears, Dr. Sears' High Speed Fat Loss in 7 Easy Steps
• Sears, P.A.C.E..

You should be able to borrow these books from your local library if you do not want to buy them.


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