You’ve decided that you’re sick of looking at your belly fat. You want it gone- as soon as possible. Of course, you should keep in mind that your belly didn’t expand overnight, so it’s not going to go away overnight either. You’ve heard of the Lean Belly Fat Breakthrough, but you wonder, ‘does lean belly fat breakthrough work?’ In addition to this program, there are several things you can do to reduce bloating and ultimately reduce your belly fat. Here are some ideas.
About Belly Fat – Does the Lean Belly Fat Breakthrough Work?
Belly fat is a form of fat that nestles deep inside of your abdominal cavity, surrounding your internal organs and releasing compounds that make you more vulnerable to inflammation, metabolic disturbances, heart disease, and so much more. However, while it’s true that belly fat is dangerous, it is also quite responsive to diet and exercise.
One pound of fat is equal to 3,500 calories- so in order to lose one pound, you have to create a 3,500-calorie deficit. In one week, you really can’t afford to have more than a 7,000-calorie deficit- but you can easily lose up to 2 pounds a week, if you’re committed.
On the other hand, if you are truly committed, you can potentially lose more than 2 pounds, it’s just a very grueling process- and often unsustainable. Most of what you lose will be water weight- and the weight that you do lose will likely come back.
Exercises to Combat Belly Fat
When you first start an exercise program, belly fat is typically the first to go. Of course, if you’re new to working out or you’re coming back after a long break, you’re not going to be able to spend a few hours at the gym at a time to burn off fat- you’ll need to build up to that. Jumping right in will only increase your risk of burn out and injury.
Take your time and build up to 150 minutes/week of moderate-intensity cardio. According to the American College of Sports Medicine, 250 minutes/week will be more effective. Of course, you’ll need to spend several weeks or even months doing this to see significant results. Again, it’s simply not going to happen overnight.
Another critical component in losing belly fat is strength training. You’re simply not going to be able to crunch your belly away, but you can take part in a strength training program that addresses all of your major muscle groups. Spend at least 2x/week building muscle to boost your metabolism. However, be aware that the results will be gradual. You won’t see results after only a week, but you will see results in the long run.
Changes in Diet to Combat Belly Fat
In addition to working out, belly fat is also quite responsive to a low-calorie diet. At meal time, you should be reaching for whole grains, lean proteins, and fresh produce. If you only have a week to lose the weight, you’ll want to cut out all sugary beverages- including juices and sodas, ice cream, and bakery treats.
In addition, you’ll want to avoid refined grains such as white bread, pizza, and alcohol. When it comes to meat and other proteins, you’ll want to keep your portion sizes to about 2-4 ounces and ½ cup of grains. In the long run, these dietary changes will help you lose that belly fat.
Don’t fall prey to those diets that guarantee instant results. Most of the time they don’t work at all, or they have so many restrictions that you can’t stick to them for more than a few days. On the other hand, if you are able to stick to them, you may see the scale move, but you’re not really losing fat, only water.
The truth is that the “quick-fix” diets don’t teach you anything at all about sensible eating to help you manage your belly fat for good. Chances are that as soon as you go back to your normal eating habits, you’ll end up gaining the weight back.
Tips for Reducing Bloating Now
Though it’s not possible to reduce fat substantially in one week, it is possible to get the process started. In addition, you’ll want to make a few changes in your diet and lifestyle to decrease bloating and make your belly feel and look flatter.
- Avoid eating too much at meal time- instead eat smaller meals throughout the day.
- Chewing gum/drinking through a straw can cause excess air to get into your digestive tract.
- Cruciferous veggies, beans, carbonated beverages, fruit juice, and dried fruits often result in gas/bloating.
- Avoid dairy products if you are lactose intolerant- get your vitamin D and calcium from alternative sources.
If you’re tired of looking at your belly fat and you’re ready to get rid of it, there are a few things you can do. If you’re wondering, ‘does the lean belly fat breakthrough work?’ check into it and give it a try.