Lose Belly Fat Quickly

You want to lose belly fat quickly for your class reunion, to fit into that swim suit, or to fit back into that red dress, but that stubborn belly fat doesn't seem to budge even when you diet. With all the conflicting information on the market today, and the extra weight hanging around your midsection, it can be discouraging enough to lose yourself in a bag of chips with a side of double-stuffed Oreos.

How to Lose Belly Fat Quickly

When dieting, most people want results now, but stop to consider this from the other side. Do you want to gain weight instantly when you decide to have that high calorie dessert or extra cheese on your pizza? It takes time to put weight on and it involves time when you are ready to lose it. The key is learning to eat an appropriate number of calories each day. You burn calories to provide energy for your bodies. If you don't burn the calories, they become stored energy in form of fat. The more extra calories you eat; the more fat you store. Where that fat settles on your body is largely dictated by your genes.

As nice as it would be, there are no magic foods or formulas to give you that flat, lean look. If you want to lose belly fat quickly, start counting your calories today and plan to exercise. Keep a food journal. Promise yourself that you won't put one bite in your mouth if it will make you go over in your calorie count.

How Many Calories are Enough

The amount of calories you need depends on your height, total body weight, ratio of fat to muscle, age, gender, genes, health and the amount of physical exercise you get in a day. Men require more calories than women generally, but you can use an online calculator to determine the amount of calories you would require to maintain your current weight. With that number in mind, consider the caloric amounts recommended below for those who want to lose weight. If you want to stay the same, eat the number of calories required to maintain your current weight. If not, it's time to reduce.

• Men: 1,300-1,700 calories per day
• Women: 1,000-1,200 calories per day

When you consume the appropriate amount of calories to lose weight, it means you take in less calories but still burn the same amount as you did before your lowered your intake. This not only stops the storing of extra fuel in the form of body fat, but even goes to that stored fat and starts to use it as fuel. You'll lose fat from all over your body, including your stomach. So if you want to quickly lose belly fat, the first thing you need to do is count your calories and become aware of how much you are taking in each day.

The Role of Aerobic Exercise

No one wants to hear it, but aerobic exercise plays an important role if you want to lose belly fat quickly. Aerobic exercise combined with a lowered calorie intake will not only help you burn calories and fat, but will help to tone, tighten and strengthen the muscle below that belly fat. After you burn that layer of belly fat, you'll have a nice lean stomach to show for it.

When it comes to exercises to eliminate belly fat, don't fall for gimmicks or the latest infomercial special. The reason a flat stomach is hard to achieve is that it doesn't just require exercise and it doesn't just require dieting. It takes both.

Aerobic vs. Anaerobic

Aerobic exercise means with oxygen. Because fat must have oxygen to burn, the slow, smooth moves of aerobic exercise supplies muscle with enough oxygen to burn the stored fat as an energy source. Fat burning exercises should last 20 minutes or longer and involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with these lower intensity cardio exercises.

Anaerobic means without oxygen. Movement that requires a faster pace and more effort and gets you huffing and puffing to catch your breath is anaerobic. Anaerobic exercise does burn more calories, but because it requires a bigger demand for oxygen, it does not deliver the oxygen required for cells to burn fat. If your exercise has you breathing hard, you will create an oxygen debt. Instead of burning fat, your body will burn carbohydrates.

Fat Burning Exercises

As you choose your exercise routine, remember that an important thing to keep in mind is the more muscle groups you use, the more fat you'll burn.

• Walking
• Jogging
• Running
• Elliptical exercise trainer workouts
• Cycling
• Swimming

If you want to lose belly fat, it's imperative that you exercise on a regular basis. It might seem more than you think you can add to your life, however regular exercise not only will help you burn that unwanted fat, but it also reduces the stress that can lead to overeating and more weight gain. Instead of looking at it as work or drudgery, consider it as time for yourself and that flatter tummy you long to see when you look in the mirror. Within six weeks you'll see a big difference..

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