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Lose Belly Fat – Is It Really Possible?

Lose Belly Fat

Yes! Of course it is! Don’t give up! There is hope. The key is to understand how your body works and to have a comprehensive plan that you will execute over a reasonable period of time. Translation: this is not a quick fix. But, remember, it is doable! Take the turtle approach, slow and steady, and you’ll get there.

Now it is true that fat cells don’t disappear unless you surgically remove them. But you don’t need to go that route because fat cells can shrink! You may think “Oh, boy, this is going to be difficult.” It will take work, yes, but remember it’s not impossible. There is a solution. You can trim your tummy. This is great news!

I’ve assembled a guide here that includes the best tips from my own personal experience as well as other experts in the fields of diet, exercise, and stress-management.

The tips below work best when combined as an overall program. The three areas we’ll cover are diet, exercise, and anti-stress strategies. Get committed, create your personal plan, and you will lose your belly fat!

If you want the total solution in full detail, check out my ebook “The Secrets to a Healthy Life,” which details the fully researched health regimen I used to lose 15 pounds and become a much healthier and happier person. (And yes, a flatter tummy too!)

Diet Tips for Losing Belly Fat

If you want a sleeker tummy, then you’ll want to lose weight overall and more specifically you’ll want to lose fat. Spot reductions are not feasible. However if you carry most of the weight in your mid-section then the good news is that’s where you will see the results first. Here are the tips for healthy dieting:

1. Weight Loss Plan.

2. What to Eat.

  • Balanced Diet where your calorie breakdown follows these percentages approximately: (check out How to Eat Healthierfor more information)
    • 35% lean protein (vegetarian is healthiest – beans, nuts, tofu, seitan, lots of green veggies)
    • 35% high fiber carbohydrates (shoot for 25-30g fiber per day)
    • 30% healthy fats (olive oil, flaxseed oil – bear in mind you can’t cook with flaxseed oil, add it to salads or already steamed vegetables for flavor and other important nutrients)
  • Eat lots of vegetable and fruits that have a low glycemic index. Here is a list of foods and their glycemix index. To reduce fat, steam your vegetables or stir fry in broth.
  • Drink Your Fruits/Veggies! This is an easy way to eat healthy. Blend up smoothies, vegetable drinks, or quick puree soups. I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!
  • Consider taking a CLA (Conjugated linoleic acid), 1000mg 3 times a day with meals. In studies CLA was shown to reduce body fat, in particular in the belly area. If you have diabetes or are at risk for diabetes, check with your doctor first. UPDATE: I no longer recommend CLA supplements. I don’t think that CLA will hurt you, but from all my research, it appears that the most effective, safe, and healthy way to lose weight is to follow a whole foods plant based diet called a Vegan diet. Also check out Skinny Bitch by Rory Freedmand and Kim Barnouin. (FYI: It’s not a diet of misery. It’s a delicious way to eat, otherwise I wouldn’t do it!)
  • If you eat meat, buy organic meats which have lower saturated fat content and higher natural levels of CLA.

3. Resources.

 

Exercise Tips to Lose Belly Fat

When trying to lose belly fat the important thing to remember is to include whole body exercises and to rotate your workouts in order to continually provide a challenge for your body. Otherwise your body becomes acclimated and does not receive as much benefit as if you vary your workouts. So for example if you always jog 30 minutes every day, that will be less effective than if you do different types of workouts every few days. Here are the exercise tips for losing tummy fat:

1. Do 30 minutes of aerobic exercise daily. Brisk walking or jogging are great low cost exercises to do, but anything that you enjoy and that gets your heart rate up is fine. Shoot for at least 3-5 times per week at a minimum. Here is an excellent article on varying your jogging workouts. And here is an article on how to become a runner.
2. Do whole body workouts 2-3 times per week such as yoga (strenuous) or Pilates or a weight-lifting program. These types of exercises will build muscle, increase metabolism, and make losing fat easier. Here is a link to my favorite yoga and Pilates videos.
3. Instead of cruches, try these Army exercises that strengthen and tone your stomach as part of a whole body workout.
4. Hold your stomach muscles in during the day whenever you can think of it. This will strengthen your abdominal girdle and create a flatter stomach.
5. Sit up straight and pull in your stomach muscles when sitting. You might want to create physical reminders to do this such as a post-it note at your desk or a loose rubber band around your wrist.
6. Stretching. Take breaks throughout the day to do back bending stretches that will stretch out your stomach muscles and keep them from becoming shortened which is not good for your stomach or your back.

Additional Resource: Check out “Why Is Exercise Good for You?” This gives you information on all the cool ways that your body changes when you exercise. It’s very motivating!

Anti-Stress Strategies for Losing Belly Fat

You may have seen commercials for supplements that will help you regulate the hormone cortisol in order to lose belly fat. Well controlling cortisol is very good idea, however supplements are not the way to go. What you want to do is reduce the stress that produces the cortisol hormone.

Cortisol is a hormone that regulates carbohydrate metabolism and blood pressure. When you encounter stress, including lack of sleep, cortisol boosts your energy level by producing glucose. If you have chronically high stress levels then you’ll have too much of this hormone. This will keep your appetite stimulated and also keeps glucose production high. The body converts excess glucose into fat, which is usually stored in the midsection for quick access by your body.

How do you neutralize the stress of daily life? With relaxation techniques. Here are some helpful ideas:

1. Get Enough Sleep. Only you know how much sleep you need, but if you are routinely dragging during the day feeling sleepy, lethargic, exhausted, etc., then you probably need to get more sleep.

2. De-Stress Breaks. Take small breaks throughout the day, say every 1-3 hours. On the break you can:

3. Try Tai Chi, Qigong, or Yoga a few times a week.

  • Here are a list of my favorite yoga videos.
  • Here are two Qigong videos I recommend:
  • Qigong for Stress Relief – Francesco Garripoli
  • Qigong beginning practice – Francesco Garripoli

4. Meditate Daily. Meditate for 10-20 minutes 1-2 times per day, once in the morning and once in the later part of the day. This will set the tone for your day and help curb the automatic stress response. Here are a few recommended meditation and self-hypnosis guides:

5. Calming Guidance. Consider listening to positive audio tapes in your car or on your daily exercise. The one that I highly recommend is Andrew Matthews, “Happiness and Success” audio program. The website is one of those salesy sites, but never fear, this is probably the best self-help product I ever bought. I listen to it often and always refer my friends to his books and audio programs.

Other Considerations When Trying to Lose Belly Fat

1. Hypothyroidism. If you follow all these steps and can’t lose weight check with your doctor as you may have an under active thyroid which can throw off your metabolism and cause you to gain weight.

2. Buddy Up for Success. Enlist a friend, colleague, or family member to join your challenge. You’ll be more successful if you have someone to encourage and push you!

3. Hire a Personal Trainer. Think of all the stuff you buy that you don’t need. Why not spend money on something that could make a real difference in your health? This is great if you need help with discipline or with crafting an exercise routine.

4. Make Healthy Eating Easy. Fruits and veggie eating is the best way to be healthy and lose weight. You can eat as much as you want! Blend them into smoothies and soups. I can’t recommend anything more highly than a VitaMix blender. It’s a little pricey, but they last a lifetime and they make eating healthy a breeze. I love mine!

Please Share!

Do you have a success story on losing your tummy fat? If you’re just starting let us know so we can all encourage you! All comments big and small are very welcomed!

If you want the total solution in full detail, how I lost 15 pounds and got a flatter tummy, check out my ebook “The Secrets to a Healthy Life.”

If you want to Support Life Learning Today, you can visit one of my sponsors, make a donation, or make a purchase at Amazon through one of my links. Thank you!

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207 Responses to Lose Belly Fat – Is It Really Possible?

  1. MaxBurn August 15, 2011 at 4:08 am #

    I read through all of that, thanks for the information. It was well written too, I learn a lot on the dying fat cells.

  2. Amy August 23, 2011 at 1:37 pm #

    Great amount of info and tips.

  3. heritage hotel in jodhpur September 1, 2011 at 4:04 pm #

    Thanks a ton for your energy to have put these things together on this website. John and i also very much loved your knowledge through the articles in certain things. I understand that you have several demands with your program so the fact that you actually took as much time like you did to guide people really like us via this article is also highly liked.

  4. stress relief techniques November 7, 2011 at 11:22 pm #

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  5. tummy fat removal fast November 11, 2011 at 11:26 pm #

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  6. tree removal cost January 16, 2012 at 10:57 am #

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  7. farah March 21, 2012 at 7:35 am #

    Hi,
    i want to lose only my belly fat pls help, pls tell me about diet & exe i can do every thing for it.

    • AgentSully March 29, 2012 at 4:17 pm #

      @Farah – to lose any fat, you must have a deficit of calories each day: burn more than you take in. Do this every day consistently and you will lose fat. Exercise helps make this easier to achieve by giving you more calories you can eat and also, if you are gaining muscle, you will increase your metabolism that will also allow you to eat more.

      But the main key is you must count your calories in very diligently and do it each day. See my other post on this:
      How to Lose Weight.

  8. How To Reduce Tummy Fat May 10, 2012 at 10:30 pm #

    Meditation is key to a fully balanced weight loss program, helps with the mental aspect which is what keeps one on track! Thx for the informative post.

  9. Duncan Abel August 17, 2012 at 9:56 am #

    Hi, you’ve got a great article here on belly fat loss.
    But its a matter of mindset and determination to actually take steps to loose belly fat.

    • AgentSully August 22, 2012 at 4:49 pm #

      @Duncan – so true! Mindset is critical!!

  10. Kostenlose Partnerbörse September 1, 2012 at 6:18 am #

    I am sure this post has helped me similar post just to find what i was looking for. I just want to say thank you.

  11. Lenny October 11, 2012 at 5:39 pm #

    I’ll second what’s already been said, very well written article. It covers most of the main factors to do with belly fat loss.

    I don’t know if I’d agree with your percentages on the macro nutrients though. I’d base the protein intake on your bodyweight and split the remainder equally between fats and carbs.

    • AgentSully May 17, 2014 at 8:38 am #

      Thanks Lenny. What macro percentages would you recommend and why? Thanks!

  12. Jacquie December 22, 2012 at 7:50 pm #

    Does any of the skin shrink back as fat diminishes? Or am I going to be left with a bulging bag of an apron? I need to lose about 3 stone.

  13. Jacquie December 22, 2012 at 7:52 pm #

    Does any of the skin shrink back into place or am I going to be left with a bulging bag of an apron?

    Some ppl say you can’t lose belly fat? Why?
    Thanks

    • AgentSully January 14, 2013 at 10:44 am #

      @Jacquie – as I understand it, it really depends on a lot of factors: your age, how much weight you are losing, how long you were at your heavy weight, and how fast you lose the weight. I believe the slower you lose the weight the more likely your skin is to shrink back.
      You can always loose weight, fat, and belly fat. The key is net calories. Excericse helps keep your daily net calories in below your metabolic rate. Keep it simple, keep it unemotional.
      Just do it, step by step, little by little and you will get there.
      Don’t worry about the skin until after you’re finished. Don’t let that stop you from trying.
      Wishing you all the best!

  14. nathanielbrody January 31, 2013 at 12:41 am #

    This is caused by regular physical activity when the body tries to accumulate more carbohydrate sources for future needs exertion.

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  1. […] You can also freeze some of this chicken in single serving sizes. You’ll have a healthy go-to food that you can heat up anytime. Having lean protein handy is very helpful for dieting and losing belly fat. […]

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