“Middle Age Spread” is the term used to describe deposits of fat that begin to appear about our middles as we reach middle age. Originally thought to be a benign sign of the more sedentary lifestyle that comes with a settled career and family life, it is now understood that the accumulation of tummy fat is potentially harmful to our health.

Learning how to lose tummy fat is essential because fat in your midsection has been directly linked to everything from diabetes to high blood pressure to heart disease and even some cancers.

It’s also important to understand the different types of fat in your midsection. The first is subcutaneous, which is just under the skin, and is the fat you actually see and can grab. The second is visceral, which surrounds the organs and intestines within the body. This second variety is much more harmful, which highlights why there’s much more than appearance at stake when you want to lose tummy fat. Through nutrition and exercise however, both of these tummy fat types can be combated and you can end up much healthier.

A nutritional plan, combined with exercise that builds muscle and increases metabolism, is the best approach to lose tummy fat.

Nutritional Plans

It is important to note that going on a greatly reduced calorie diet can be counterproductive. Our Paleolithic metabolism responds to calorie reduction by storing more fat because starvation may be imminent.

Therefore, only a small or moderate reduction in calories is what you should go after, reducing your daily intake by about 10-20% from what you would normally eat to maintain your weight.

It is important to also maintain a diet log, keeping track of everything we eat so we have an accurate measure of caloric intake. Make one up for a week or so prior to beginning the fat loss diet, then cut calories accordingly.

You want to eliminate bad foods from your diet, and this includes things like trans and saturated fats, and simple, processed carbs. These simply add empty calories to your intake and don’t provide nutrition. Easy switches like wheat pastas and breads instead of white will go a long way.

You should also avoid prepared foods, which are loaded with chemical preservatives in addition to sodium, as well as typically fats and high-fructose corn syrup.

A healthy nutritional plan to learn how to lose tummy fat will include lean meats and protein sources, and fresh fruits and vegetables. Reduce alcohol consumption as well, which only provides empty calories.

When you first begin your diet, restrict your carbohydrate intake to about fifty grams per day (buy a calorie and carbohydrate counter) until your weight begins to drop.

At some point as you lose tummy fat the progress is going to slow or reach a plateau, and that hopefully means you’re getting to your maintenance level, which is a healthy target.

Meanwhile, you want to be eating more protein, as much as 25% of your calories when you want to lose tummy fat. High quality protein sources include beans and legumes, eggs and low fat dairy products, chicken, fish, pork and lean beef.

Don’t rely too heavily on soy protein, which our bodies are not entirely adapted to. They don’t provide all of the amino acids that the human body needs for muscle growth and proper functioning.

Exercising to Lose Tummy Fat

Weightlifting and all-purpose strength training will help you lose tummy fat by increasing your metabolism and adding new muscle mass. Muscle mass burns three times more calories than fat of the same quantity.

Join a local health and fitness club or the YWCA and have a trainer set up a program of weight training. Minimize the cardiovascular exercises because they don’t really burn fat, but instead diminish muscle tissue.

For more advice on How To lose Tummy Fat and a free report revealing the 7 secrets to your ideal body visit http://www.wholelifegym.com

No Comments »

1. 

   Weight Loss Tips & Secrets:”How To Lose 15 Pounds FAST!” http://su.pr/1jkONm #weight loss #body fat #exercise #diets #health #food #recipes

   Comment by Weight_Loss2 — January 28, 2011 @ 2:58 pm

2. 

   Weight Loss Tips & Secrets: “How Can I Lose Weight Fast?”: http://su.pr/2YHDma loss fat loss

   Comment by Weight_Loss2 — January 29, 2011 @ 2:59 am

3. 

   Weight Loss Tips & Secrets:”Exercise To Lose Weight Fast!” http://su.pr/1UnXY3 loss fat

   Comment by Weight_Loss2 — January 29, 2011 @ 2:58 pm

4. 

   Weight Loss Tips & Secrets: “Lose Unwanted Body Fat Permanently!” : http://su.pr/32m4Z2 loss loss

   Comment by Weight_Loss2 — January 30, 2011 @ 3:00 am

5. 

   Weight Loss Tips & Secrets:”How To Lose 10 Pounds Fast!” http://su.pr/2v2wkG loss fat loss weight

   Comment by Weight_Loss2 — January 30, 2011 @ 2:59 pm

6. 

   Weight Loss Tips & Secrets: “How Can I Lose Weight Fast?”: http://su.pr/2YHDma loss fat loss

   Comment by Weight_Loss2 — January 31, 2011 @ 2:59 am

7. 

   Weight Loss Tips & Secrets:”The Benefits of Running To Lose Weight!” http://su.pr/1xgMsr loss fat

   Comment by Weight_Loss2 — January 31, 2011 @ 2:59 pm

8. 

   Weight Loss Tips & Secrets:”How Much Weight Can I Lose in 2 Weeks?” : http://su.pr/Al6edV loss fat loss

   Comment by Weight_Loss2 — February 1, 2011 @ 2:59 pm

9. 

   Weight Loss Tips & Secrets: “Examples Of Aerobic Exercise!” : http://su.pr/1l8tWy loss fat loss weight

   Comment by Weight_Loss2 — February 2, 2011 @ 3:00 am

10. 

    Weight Loss Tips & Secrets:”How To Lose 10 Pounds Fast!” http://su.pr/2v2wkG loss fat loss weight

    Comment by Weight_Loss2 — February 2, 2011 @ 2:59 pm

RSS feed for comments on this post. TrackBack URL

Leave a comment