Lose Belly Fat Fast

You can lose belly fat fast with the free program on this page. Not only that, the program will also enable you to significantly improve your overall health in many other ways.

However, the program [like all optimum health or fat loss programs] will not work 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 (or slowly).

So, if the following ideas are new to you, you need be open to trying them.

Without the faith that they will work well for you, you will soon abandon them and then they cannot work for you at all. Therefore, resolve to follow the program and stick to it if you want to lose belly fat fast.

The most effective way is to eat and exercise in a VERY specific way!

So, let's find out more.

Your new eating habits to lose belly fat fast

Eat a meal every 3 to 5 waking hours.

Each meal should consist primarily of fats and proteins from natural sources such as some fish and a leafy green salad (no dressing) or some meat and a non-starchy leafy green vegetable, or broccoli.

It is best to get your low carbohydrate vegetables and fruit from organic sources if possible.

That way, you are free from sometimes as many as 36 types of pesticides on a single fruit or vegetable.

All your carbohydrates should be unprocessed. If you decide to eat fruit (which is high in fructose/sugar), it should just be a small portion of low carbohydrate fruits such as berries.

Try not to eat fish from unnatural sources such as fish farms or meat/poultry/eggs from unnatural sources such as feedlots and poultry farms because these sources of fish, meat, and poultry are given foods, or substances, that will slow down or stop your fat loss, in addition to possibly harming your health.

Therefore, to lose belly fat fast get fish that is from the sea and meats/poultry/eggs that are free range, and organically reared if possible.

Meats from feedlots can be given such things as corn, corn by-products (some is derived from high fructose corn syrup production and ethanol), barley, milo, wheat, and other grains and roughage that often consists of corn stalks, alfalfa, cottonseed meal, and premixes of chemical preservatives, antibiotics, and fermentation products.

Such high-grain diets will lower the pH in an animals' rumen. Due to the stressors of such conditions, and illnesses, it is often necessary to give antibiotics to the animals. Overuse of antibiotics in animals reared for food has led to antibiotic-resistant strains of bacteria that make treating human illnesses increasingly more difficult.

In addition, resistant bacteria that develop in places such as feedlots, fish farms, and poultry farms, can be transferred to humans via food.

In the case of farmed poultry, their feed can include nitarsone, or arsenical antimicrobial drugs. These drugs have caused controversy because of the presence of arsenic, which is highly toxic to human beings. Moreover, two kilograms of grain are fed to poultry to produce 1 kg of weight gain. Again a high grain potentially damaging diet.

So, you are what you eat (and you are what they eat)!

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 low carbohydrate vegetables and low carbohydrates fruits such as berries.

See our Fruit and Vegetable CARBOHYDRATE Charts. Print them out and use them as daily guides to lose belly fat fast. You will find the fruit and vegetable carbohydrate pages listed on the menu/navigation buttons to the left of this page.

Spread the consumption of those natural carbohydrates throughout your meals.

With the exception of berries if you like them, avoid all other fruits and especially fruit juices.

Avoid or strictly limit all refined processed carbohydrates on most days.

Over-consumption of this type of carbohydrate is a major cause of insulin resistance, fat accumulating around the stomach or abdomen, unwanted weight gain, obesity, heart disease, type 2 diabetes, and many other diet related diseases.

You will find a list of refined processed carbohydrates via the page link awaiting you further down 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 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 signals your body that you are starving. In response, your metabolic rate and your ability to lose fat will decline.

So, 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.

Please note that you cannot have more than one cheat day per week if you want to lose belly fat fast!

If you are diabetic, consult in advance with your own physician before installing a weekly cheat day, because insulin and leptin levels rise and fall together a cheat meal will also temporarily raise your insulin level.

To lose belly fat fast, eat like your ancestors did

Refined processed carbs are not good for any of us. Our bodies do not flourish on them long term because our ancestors did not evolve eating them.

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.

The only exception would be foods such as protein shakes that are specifically designed to help blast belly fat.


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. Please stop eating potatoes, too.

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.

The lose belly fat fast special exercise combination

To lose belly fat fast, we recommend both cardio and strength training.

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, HIIT or PACE) 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 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 or PACE/

Intense fitness exercise is not boring. Done properly, it's not catabolic, in other words, it doesn't 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 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.

Stick to the program to lose belly fat fast

By eating this way, you will provide your body with all the nutrients it needs and convert it from burning sugars to burning fats. 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.

To hold your hand and show the way step-by-step

To help you lose belly fat fast an excellent book on this subject shows you how to do it step-by-step, at your own pace.

The book is available in Kindle form or as a paperback. You can borrow or buy the book from Amazon.com (for the USA) or Amazon.co.uk (for the UK).

You can view the book via the page link below.


After you lose belly fat fast through the above eating and exercise habits, you may want to develop your abs. If so, see our abs exercise pages. The links are given below.

However, do NOT do ab exercises until you have lost your belly fat. Otherwise, you will end up with muscle hidden under the fat, which will make you look worse.

Also, see the refined processed carbohydrates to avoid. That page link is also given below.

Refined Processed Carbohydrates

Core Exercises

Best Ab Exercises

Highly Recommended Books for Emotional Eating

If you gained useful information from the emotional eating page and want to take total control of your eating habits to improve your weight loss AND aim for optimum health, the following books are highly recommended.

These are our top suggestions:



  • Bradford, HOW TO EAT LESS -- EASILY!



  • The above books are in stock at Amazon.com (for the USA) and Amazon.co.uk (for the UK)

  • If you are now looking for something specific relating to lose belly fat fast, you can search our website or the World Wide Web.


    [Obtain the blessing of your own physician before changing exercise or eating habits in any major way, especially if you have any known condition or disease.]

    Quick sweat cardio workout to lose weight and burn belly fat fast

    For after you lose belly fat fast, here is a 45 minute HIIT cardio and abs workout -- insane fat burner -- interval cardio training and core

    › Belly Fat

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