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Flat Belly – 6 Pack Abs

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According to 2011 statistics, 90% of US adult population are not happy with their mid-section and they would gladly have a flatter stomach or lose that stomach fat altogether.  Man, I believe it.  Recently I’ve been asked multiple times about how to lose stubborn belly fat.  Most want to lose their stomach to look better in a bikini or to walk around the beach with their shirts off, but there are other reasons.  It has been scientifically linked to many health problems such as bloating, heartburn, diabetes, heart disease, stroke etc.  The good news is losing stomach fat or getting those six pack abs is not as difficult and unachievable as many people think.

You may want to start here and read, “Abs Are Made in the Kitchen”.

1. HOW MUCH WEIGHT YOU WANT TO LOSE?

Before you do your first sit-up you need to decide how many pounds you want to lose.  Losing weight and getting rid of belly fat takes some work, and you really need to set a goal to keep an eye on your progress.  Abs start to show once you reach a body fat percentage of between 8 to 10%.  Less body fat than that and you’re ready for the cover of your favorite magazine.

You’re not going to lose all the fat around your waist in 3 days, and you will definitely need to break some sweat before you see those stomach muscles pop.  Just remember, that it’s completely doable and if you keep implementing these best ways to lose stomach fat, you’ll get the body you wanted in a matter of months.

So, once you know how much weight you want to lose or how many inches around your waist you want to get rid of, all you need to do is is follow these proven belly fat killers.  After two weeks, weigh yourself again or take the new measurements.  You’ll see that your waist is getting slimmer and you’ve already shed a few pounds.  Continue for another two weeks and then again, do the measurements to track your progress.  Depending on your weight loss goal and your current weight, it will take anywhere from 4 weeks to 6 months maximum to get that perfect stomach you’ve always wanted.

2. DRINK YOUR WATER!!!

Carry water everywhere you GO!!!  Whether you’re on a weight loss journey, you’re trying to lose belly fat, or you’re just trying to be healthier, it’s always a good idea to keep well-hydrated, and to do that, you’ll want to keep a bottle of water with you everywhere you go. Sip from it every now and then, and you’ll feel fuller, more invigorated, and you’ll also be a lot less likely to indulge in a sugar-laden soda or juice if you’re not thirsty!  

3. EAT THE RAINBOW

Did you know that the more colorful your meal, the more healthful it’s likely to be?  Think about it: carrots, peppers, spinach, tomatoes: they’re all brilliant colors, and they’re all very healthful choices! Keep your plate colorful and you’re well on your way to finding those long, lost abs!

4. NO MORE FAT FOOD

Fast food is the worst culprit in the battle against stomach fat. It’s cheap and convenient, sure, but it’s loaded with calories and fat, and those calories and fat head straight to your waist line,  Skip the fast food, or at least opt for healthier fast food options, like salads (without fried chicken or calorie-rich dressings on them) instead of fries.  But if your serious about losing stomach fat fast, avoid the fast food altogether.

5. STOP DRINKING YOUR CALORIES

A can of soda contains more calories than a large banana, with none of the nutritional value many of those calories come from high fructose corn syrup, which our bodies don’t really know how to process, and which often ends up turning into belly fat.  Diet soda’s are just as bad and in some cases can even lead to more weight gain.  Ditch the soda and save those calories for something much better for burning belly fat!

6. RESISTANCE WORKOUTS – ONE OF THE BEST WAYS TO LOSE STOMACH FAT FAST

If you think you’ll need to spend the rest of your life doing sit-ups and crunches only, so you can burn belly fat and keep it off, that’s not quite true. It’s best to do a complete workout program combining multiple exercises to work the whole body.  Two of the best workouts for overall fitness and nutrition are P90X and P90X 2.  Remember, overall fitness and nutrition is the key for losing stomach fat, and making sure it doesn’t come back!

7. DON’T SKIP THE CARDIO

In addition to the weight bearing exercises to help you burn belly fat, you’ll also need to add cardio exercises, like INSANITY or TURBO FIRE.  These two workouts, combine weight training and cardio, and some yoga thrown in for good measure, will give you a lifetime of fitness and good health — and of course will melt that belly fat away for good!

8. NO CRASH DIETS!  IT WILL NOT HELP YOU LOSE STOMACH FAT FASTER.

Starving yourself will not help you burn belly fat. Cut calories, by all means, especially the empty calories, but to be healthy, and lose belly fat, you need to eat well. Starving yourself is dangerous, terribly unhealthy, and it won’t work anyway!

9. DON’T DEPRIVE YOURSELF, EITHER!

In addition to not starving yourself, don’t feel you have to deprive yourself all the time either just because you want to lose stomach fat. Should you finish off an entire box of ice cream? No. But you CAN have a small dish, once in a while, to keep the edge off your cravings, and to remind yourself that life is good!  Just be careful, don’t let that one reward turn into a landslide of unhealthy eating.

10. DON’T GIVE UP!

After a couple of weeks you might find that you’re not losing weight or inches anymore. Don’t give up!  That’s just a plateau, a sign your body is adjusting to all of the positive things you’re doing. Keep going! You’re getting there!  You are now much closer to seeing those abs POP!

11. DON’T AIM FOR THE BULLS EYE

It’s a scientific and biological fact: you absolutely cannot isolate one set of muscles and lose fat just in that one spot, and that includes stubborn belly fat. If there’s a product or pill that promises otherwise, it’s a scam, beware.   To lose stomach fat, you need to skip the diet and make a lifestyle change.  You will not regret it!

12. DRINK A GLASS OF WATER BEFORE YOU EAT

If you’re thirsty, you’re going to eat more. It’s true. So before you sit down to eat, drink a glass of cool water, wait a few minutes, then dish out your sensible portion and begin to eat.  You’ll be surprised at how effective this way to lose stomach fat is.  Give it a try!

13. EAT 5 SMALL MEALS A DAY TO LOSE STOMACH FAT FAST

Rather than eating three large meals every day, switch to five smaller meals: a light breakfast, a mid-morning snack, a light lunch, a mid-afternoon snack, and a balanced dinner. Smaller portions more often will keep you from feeling hungry. And by the way, when I say “snack,” I don’t mean “junk food”, something as simple as a protein bar, piece of fruit or other healthy snack!  This way to lose stomach fat does not require a lot of sacrifice, all you need to do is figure out a schedule for your meals, and, with time you’ll be surprised at how eating 5 meals a day will become your new healthy lifestyle habit.

14. GET YOUR CARDIO GOING FOR LOSING STOMACH FATFASTER!

While weight bearing and non-weight bearing exercise is important to help you lose belly fat, you’ll also need to add cardio to your routine. Try for 20 minutes a day, 5 days a week. What counts as cardio? Anything that makes your heart pound hard for that entire 20 minutes: bouncing on the trampoline, dancing your butt off, running, you name it!  Any cardio is good if you are determined to lose that stomach fat fast.

15. IGNORE THE HYPE WHEN IT COMES TO COMMERCIAL PRODUCTS FOR LOSING STOMACH FAT FAST

Let me say this once and for all: if a special diet plan, a pill, or a single piece of workout equipment promises to help you burn stomach fat fast, it’s a lie, no matter which celebrity says it works. The absolute only way to burn belly fat fast is to change commit to a healthy lifestyle change… sound familiar?  Be skeptical of new products that promise miracles without providing you with a nutrition plan and a overall resistance program. They’re a waste of your time and money!

16. KNOW YOUR PORTIONS

Do you know how big a serving size ought to be?  If not you can read about proper portion sizes by clicking, “PERFECT PORTION SIZES”.  Most of us pour double what the suggested serving size is! And worse, restaurants tend to serve more than twice the serving size, especially in meat and in fats. A serving of meat ought to be about the size of a deck of cards.  Most restaurants serve a portion of chicken or beef that’s at least twice that — be sure you know what a serving size looks like, and save the rest for left-overs.

17. READ THE LABELS (EVEN ON DIET FOOD)

Even the foods that are supposed to be healthy or diet friendly can be loaded with nasty chemicals and even far more calories than we need.  Always check the labels on the food and drinks you’re about to have — and again, make sure you know what a serving size is!  It’s crucial for losing stomach fat fast.  Read, “Food Label Lies!!!” for more info on tricky, misleading food labels.

18. STRENGTHEN YOUR CORE

Your belly muscles are part of a network of muscles called your core, and they’re vitally important to fitness and good health. Do exercises specifically to strengthen your core, and you’ll not only burn belly fat, you’ll also have better posture, and you’ll be far less likely to ever suffer from back pain.

19. AVOID THE SWEETS 

One of my biggest stumbling blocks is chocolate, so it’s always a challenge for me to cut sweets from my diet. What I’ve learned is that  it’s possible to substitute the sweets I crave with something better! Fresh berries, such as strawberries, raspberries, blueberries — all of these make my sweet tooth happy, without adding the extra sugar and empty calories that I usually get from sweet treats.  Try eating fresh fruit the next time you get a craving for those high calorie, high fat sweet treats.

20. NEVER SKIP BREAKFAST

Ever heard this before, “Breakfast is the most important meal of the day?”  Skipping breakfast can actually be one of those things that can cause stomach fat! If you don’t eat after many hours of sleeping your body goes into ‘starvation mode’. This is bad news for shedding belly fat  as it slows your metabolism down in an effort to save energy and burn less calories.  Eating a big breakfast with at least 30 grams of protein can actually help you burn fat all day long.  Breakfast should be your biggest meal of the day.  Read, “Don’t Skip Breakfast” and “Healthy Breakfast Options” for some great breakfast ideas.

23. TRACK YOUR CALORIES

One of the best ways to lose stomach fat fast is to try and eat more fat burning foods such as brown rice, whole grains, vegetables, natural fruits, almond milk, lean chicken or meat, seafood and egg whites. I track all my food on MyFitnessPal, it’s a free app and has a great food data base so I don’t have to punch in a bunch of nutritional info.  Try to avoid some of these favorites like pizzas, burgers, deep fried foods, bakery foods, fatty meats and all products that contain lots of sugar.  

24. GET SOME SLEEP! 

If you are not sleeping at least 7-8 hours per night you will find it difficult to find the energy to work out and eat well. Studies show people who are constantly tired have slower metabolisms.  So, make sure you get a good night sleep every night!

25. SKIP THE SALT

Excessive consumption of salt makes the body retain water. This makes the abdomen appear bloated. We can get enough salt from our diet without needing to add it to our food. Also junk food contains a lot of salt and is best eliminated in order to lose excess fat.


GET IT DONE: IN  25 MINUTES A DAY!

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2 Responses to “Flat Belly – 6 Pack Abs”

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