|  | Diet Nutrition | Weight Loss

Fastest Way to Lose Belly Fat for Women

Though belly fat was considered a blessing centuries ago, excess fat is viewed as a modern-day curse. Popular media celebrates the aesthetic appeal of the six-pack abs while criticizing the "muffin top." As a result, people are always on the lookout for fast, new ways to shed inches from their waists. The reality, however, is that belly fat can only be reduced through a combination of activities.

  1. Cardio

    • Loss of fat occurs when the body burns more calories than it consumes. Cardiovascular exercise, such as walking and swimming, is the most efficient way to burn calories. Recommendations regarding cardio exercises vary widely. However, to lose belly fat quickly, you should focus on burning enough calories to create a deficit that leads to a one- to two-pound per week weight loss. One pound is composed of roughly 3,500 calories. Therefore, a seven-day-a-week exercise schedule would require a deficit of 500 calories a day.

    Strength Training

    • You've probably heard the statement "muscle burns fat" on more than one occasion. The reason fitness experts repeat it so frequently is because it's true. Your body is a weight, and energy is required to move and lift it. Because muscle is much denser than fat, a higher muscle-than-fat mass will burn the most calories. Strength training exercises such as weight lifting, squats and crunches are all great ways to build muscle. It is important to note, however, that crunches alone will not eliminate the fat that accumulates around your belly.

    Diet

    • Because belly fat helps to make up overall body fat, diet is extremely important. You must limit your caloric intake to create a deficit between the calories your body burns and the ones it consumes. However, you should be careful to avoid limiting your calories to the point of starvation. The body is designed to retain fat when it doesn't receive enough nutrients, so starving yourself will actually slow down your loss of belly fat. It's also important to eat fiber rich foods and drink at least eight glasses of water a day to reduce bloating, which can create the illusion of excess belly fat.

Weight Loss - Related Articles