Belly Fat Reduction Diet – Beginners Guide

How to eliminate that spare tire

Belly Fat Reduction Diet - the Transformation SolutionIt is sad to say, but obesity is so common in America that it has almost become normal. The fact is that it is one of the biggest health hazards for both men and women. Medical science and research verifies that abdominal fat, especially around the organs, will lead to health problems for men. If you think you are overweight at all, it is time to start a belly fat reduction diet!

Here are some diseases that relate to abdominal fat: heart disease, certain types of cancer, hypertension, stroke, diabetes, and insulin resistance.

For men, stomach fat accumulates in part because of bad eating habits and lack of physical activity. Age is a factor that affects accumulation in both sexes. This includes slowing of the metabolism, and menopause in women. Although both sexes naturally thicken a bit in the middle as they age, excess belly fat can always be lost.

In quest for a suitable belly fat reduction diet, the two magic words that will help you reach your goal are nutrition and exercise. Sounds pretty simple right? The hard part is committing to your new diet. Stick with it, and you will see results!

In case you are wondering, the “spot reducing” fade is a waste of time. Strike this term from your vocabulary. The real results come from diet and exercise.

As fat is deposited throughout the body, it is stored evenly in different areas. Even though you are targeting belly fat, your diet will naturally reduce fat in other areas as well. Bonus!

Losing weight is about more than just the right foods and exercises. Its about the mindset. If you are ready to motivate yourself and transform your life, you need the Transformation Solution.

Belly Fat Reduction Diet

Although it seems counterintuitive, do not simply eat less food. Cutting calories to below your sustenance level will actually force your body to store more of what you eat as fat. This happens because your brain thinks you are starving. A starving person actually loses muscle tissue before the fat gets burned.

You should plan to take in as many calories as needed to maintain your tissue, organs, and bodily functions.

Here is an example: a man of 50 years who is slightly overweight, average height, and exercises moderately three times per week requires a daily intake of about 5,560 calories in order to maintain his weight. The same man at the age of 70 will need approximately 5% less calories. For the belly fat reduction diet:

  • he should reduce to 2,053 calories per day to lose weight
  • he should reduce to 1,760 calories per day to dramatically lose weight

A woman of the same circumstances and age needs a daily caloric intake of 2,330 to maintain. For her, 1,870 calories would lose weight, and 1,760 daily calories would help her dramatically lose weight. For reference, a woman 20 years older and of the same build needs about 6% less calories.

A handy tool for your belly fat reduction diet is a calorie counter. These can be found all over the internet and downloaded for free from a number of sites. You should plan your diet around the suggested maintenance level for your gender and age, but minus 5%.

You will notice over time that as you get stronger and your muscle tissue becomes more dense from exercise, that your weight loss will accelerate. This is because muscle burns up around three times as much energy as fat does.

The other half of a successful belly fat reduction diet is the exercise program. Resistance training is vital for building muscles. For an absolute beginner, it is advised to start with simple body weight resistance exercises, and then work up to free weight and machine based exercises.

  • Sports Walking: walking at a moderate pace for at least 30 minutes per day is a good start for beginners. As you become more conditioned, pick up the pace!
  • Free Standing Squats: with your feet slightly apart and your arms extended in front, do a full squat until your thighs are at a parallel level with the ground. Work up until you can do 100 at a time.
  • Free Standing Twists: stand erect with your hands on your hips. Twist your body first to the left, then to the right. Again, work up to 100 twists.
  • Calf Raises: Find a 2×4, or anything of a similar nature. Place your toes on the board, and rise up as far as you can go. Hold it for a two count and lower your heels to the ground. Work up to 100 calf raises and feel the burn!
  • Push Ups: Assume a prone position on the floor, with your hands about shoulder width apart. Elevate your body at arm’s length, but keep your torso straight. It is alright for beginners (especially women) to start on their knees and work up to the toes. Over time you should be able to get up to 25 reps.

As you progress beyond these beginners exercises, you will feel more confident about yourself. Now its time to join a local fitness club and find a trainer to help you set up a workout program designed around your needs. Feel free to look around this site for more exercise ideas. Good luck!

Change your body and quality of life! You owe it to yourself! Check out the Transformation Solution and see how thousands have transformed and shaped their bodies!


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