This is a very simple formula that is extremely difficult to implement.  We’ve become accustomed to a certain lifestyle, whether it’s eating particular foods, or becoming sedentary, and it’s hard to break out of those habits or traits.  But, if we don’t change something, we won’t lose weight.  There are tips to helping you learn how to lose weight fast and keep it off, but it still takes determination and a commitment to stick with it.

The first thing we need to think about when we decide to lose weight is our diet.  One pound of weight is equivalent to 3,500 calories.  That means if we consume 3,500 calories more than our body needs to perform its necessary functions, we gain 1 pound.  On the other hand, if we consume 3,500 calories less than our body needs, or burn 3,500 extra calories, we lose 1 pound.  That’s the simple formula you’ll need to employ if you want to lose weight.

Now the question is how do we create the 3,500 calorie deficit?  As we mentioned, you can consume less calories by making a change in what you’re eating.  If you can reduce your daily caloric intake by 500 calories, that would result in a 3,500 calorie deficit by the end of the week; or a weight loss of one pound.  You can also create this same 500 calorie deficit through additional physical activity or exercise.  The average person can burn 500 calories with an hour of biking, dancing, swimming or many other activities.

Now, for extra fast weight loss you can combine these two elements and utilize both exercise and diet to maximize your weight loss efforts.  By reducing your daily intake of calories by 1,000 and increasing your physical activity to burn 500 calories a day, you have already created a 1,500 calorie daily deficit or a weekly weight loss of approximately 3 pounds.

We strongly encourage you to incorporate exercise into any weight loss program.  Not only will it help you burn calories, it increases your metabolism which is the rate at which your body burns calories.  With an increased metabolism, your body will continue to burn calories faster, even when you’re at rest.  This of course translates to even more weight loss!  Exercise will also help strengthen and tone muscles, and is essential for a healthy heart.

There can be a lot of natural reasons why our bodies need more fuel that we normally give it, moving your home, stressful times at work, extended days working on a big project all of these are examples of why our bodies need more fuel than what we provide. The only problem is that when we consume more fat and calories than what need then we develop unsightly body fat. We are storing more than we need to store and not using it up.

Of course we can use the body’s natural processes to help get rid of the extra body fat that we have. This can be done by reducing the amount of calories that we have to a much lower rate while at the same time kicking our digestive system into over drive and increasing the amount of energy that we expend. What will happen is that our body will then discover that it is not hungry but it needs more fuel than what the food is giving. It will run to its reserves (tummy fat) and start to use it for fuel instead.

So how can we go about changing the way that we eat so that we are not hungry, have a digestive system that is running at full speed and are using up our stored fat for fuel? It’s simple, we need to change the way that we eat first and then increase the amount of energy that we are expending, but we cannot do either one too fast or too drastically or we will trigger our bodies built in defense mechanisms and that will defeat our intentions.

In order to change the way that we eat you will need to start paying attention to what it is that you are eating. Start by reducing the amount of bad carbs in your diet. Carbohydrates have gotten a bad rap in recent years but the truth is that they, along with water, are the primary components that are needed to turn fat into fuel. The thing is that there are two different kinds of carbs, good ones and bad ones. Bad ones are from sources that are refined and have had almost all the nutrition removed from them. Good carbs are from sources that provide a lot of nutrition and the carbs are not refined so they can be broken down and used by the body much easier and faster.

You will also want to pay particular attention to the reduction of fat in your diet. Let’s face it; fat doesn’t just come from nowhere, fat in your body comes from the fat in your food. You do need a small amount of fat in your diet in order to keep things like your hair, nails, skin and internal tissues healthy, but you need to keep the total intake to less than 20% of the total calories that you are taking in a day. If you do this then you will never be consuming more than 20% fat. Therefore you will eventually have less than 20% body fat. You will want to start replacing foods which contain the bad items with foods that have lots of nutrition and yet do not add a lot of calories to your day.

The biggest thing that you will need to make sure of is that these changes take place slowly. Start by replacing just one meal and your evening snack each day. After a couple of weeks, start replacing a second meal and after a couple of more weeks, replace the last meal of the day. At this point you will also want to start the process of breaking your three meals up into six smaller meals a day that equal the same amount of food. This is a great method to keep you from getting hungry during the day.
Now that we have established how to get you on the right path with eating you need to start slowly increasing you daily activity level and you will soon see those extra inches of tummy fat melt away. You can get rid of even the toughest belly fat; you just need to attack it the right way.

Losing belly fat, and fat from all other parts of the body as well, means, quite simply, eating less and exercising more; it means re-evaluating the types of food that you consume on a regular and daily basis, and determining when and where to cut calories. Do you regularly put cream or half and half in your morning coffee? Consider using skim milk instead, and reducing the amount of sugar that you use by half. Instead of eating potato chips with your sandwich at lunch, substitute them for carrots and celery; two healthy, fiber-filled vegetables that contain a fraction of the calories.

Additional simple tips for fat reduction include increasing the amount of water that you drink, maintaining a regular exercise regimen, and educating yourself about what goes into the food that you eat. Once you get a handle on your diet, reducing that belly fat shouldn’t be too much work and you’ll reveal those gorgeous abdominal muscles that most of us refer to as a six pack.

Firstly, you should measure the size of your waist. This will give you a measurement to work from in order to check your progress in the future but can also help to decide whether your waist is unhealthily large. In general, if you’re a woman and have a waist of greater than 35 inches then you should think about starting to lose weight. Belly fat can actually pose a risk to your health because the bottom layer of fat produces certain hormones that can cause diseases. The sooner you start to lose belly fat the less likely you are to develop problems associated with it in the future.

The best way to lose belly fat is through aerobic exercise. This won’t just help reduce the amount of fat you have on your belly but your whole body. You’ll hear some people say that exercises such as sit-ups can focus weight loss on a specific area of the body but this simply isn’t true. When your body is performing aerobic exercise it uses fat stores from all over the body not just the area that’s being worked the hardest.

In fact, sit ups won’t help your belly fat at all in most cases. Many people make the mistake of thinking that exercising the abs will get rid of belly fat because they’re in the same general area but situps aren’t an aerobic exercise which means they don’t burn fat.

Of course, altering the diet you have is another major component when it comes to losing belly fat. If you want to lose belly fat then the most important thing to remember is that reducing calorie intake to a safe level is the best way to do so rather than crash dieting. Also, just because you eat healthily doesn’t necessarily mean that you’ll lose weight so while it’s important to eat healthy foods you also need to cut down on the amount you eat too.

Getting a six pack is actually a misnomer, because everybody has a six-pack. It’s just that most people have their abs covered by subcutaneous fat. Only by losing this fat will you be able to get a flat stomach. And the only way to lose belly fat is to get rid of body fat in general.

The fact is that you can’t get rid of belly fat specifically. You have to tackle your total body fat, because your body gets its energy evenly from all the fat sources in your body. This means that you can throw any pills, supplements, or diets, that claim to specifically target you belly out the window.

How to get rid of belly fat then really amounts to how to lose body fat. And the only way to lose body fat is to either eat less or work out more. If you think about what you put in to your body and what goes out as an equation, you will have a better picture of the weight loss process; weigh loss/gain = calories consumed – calories expended. This means that you can only lose weight by maintaining a calorie deficit, but the choice is yours as to how to obtain it.

The best way to lose weight is of course by both dieting AND working out. This will give you the added benefit that working out has on your body. Your muscles, and most importantly your heart muscle, need regular resistance training to maintain their size.on