“Love Handles” a pronouncement used by many people that want to lose belly fat. It is true that losing weight might seem like a daunting and unachievable task. But fortunately due to the rapid development in science and technology many personal trainers and dieticians are able to assist their clients to a healthier weight loss especially from their mid section. This article provides an insight on how to lose belly fat fast without investing on expensive exercise equipment.

Lose Belly fat: Caloric Intake

Do you go through multiple tops and bottoms trying to put together an outfit for an event and still feel uncomfortable? Do you have body weight issues? The common idea among young men and women is to categorize each other on the basis of body shape such as “apple= excess belly fat or pear shaped= wide hips and thighs.”The important thing to remember is whatever size or shape you may be, when trying to lose weight, there is greater loss of pounds from the abdominal region than elsewhere. Isn’t that motivating? To be able to lose the excess pounds you need to focus on your daily caloric intake. At an average, creating a deficit of 3,500 calorie will help you lose atleast one pound of fat each week. This means that on daily basis you should restrict yourself to consume a maximum of 2000 calories but be able to burn 2500 or more calories to be able to achieve your weight loss goals. Cutting back on extra food intake and increase the amount of physical activity is the fastest way to lose weight. Remember: math doesn’t lie and you can’t lie to the scale either.

Lose Belly Fat: What To Eat

Researches in the American Journal of Clinical Nutrition prove that controlling your caloric intake by consuming a healthy and well balanced diet that focuses on both macro and micronutrients definitely helps to trim the excess fat from dieter’s waistline. Also, many dieticians claim that their clients usually lose weight on 1600 calorie diet. They achieve this by choosing healthier substitutes for all the food groups. This not only helps them develop a habit to eat healthy but also helps dieters sustain their weight loss.

Oatmeal: Eating a bowl of oatmeal for breakfast makes up for your daily recommendation of grains. Unlike other starchy foods, oats are digested slower due to its high fiber content. Thus, it acts like an essential blood sugar monitor. Also, oats contain a variety of minerals and antioxidants that protect your cardiovascular system by normalizing the blood cholesterol level.

Eggs:  The body requires Vitamin B12 to breakdown fats. Eggs are an excellent source and thus help lose weight (Consult your physician for high cholesterol issues before consuming eggs)

Lean Meats and Dairy Products: Low fat dairy products and lean meats are healthier substitutes as these are low in saturated fats and bad cholesterol. Thus, help reduce the risk of coronary heart problems.

Whole Grains: These are considered “good” carbs and are also high in fiber content, thus help you feel fuller for longer. These act like natural appetite suppressants.

Healthier Oils: Olive oil and canola oil are healthier as they keep your blood cholesterol in control as they do not contain unhealthy trans fats

Vegetables: Spinach and broccoli are high in fiber and vitamin content. These also satisfy your hunger in small portions and have been seen to help with fat weight loss.

Lose Belly Fat: Work Those Muscles

To burn excess stomach fat it is not about how long can you exercise rather how much can you handle. Researchers believe that including high intensity interval training in your cardio as well as strength routine works wonders. Thus, alternate between high and low intensity days for unmatched fat burning potential. Challenge your body to stretch further than the usual levels. In addition to regular intense exercise, it is important to focus on working your abs. The abdominal muscles serve an extremely important role in our body functioning. These muscles are responsible for holding our body upright and prevent it from falling back. Also, these help in respiration especially during intense exercise.

Now, the secret to a healthy weight loss is not drastically reducing your caloric intake or exercising forever, this process requires gradual change that can be permanent. To get the best results and lose belly fat fast, you need to motivate yourself to push further and make the efforts without giving up!