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Consistency is the key to losing stomach fat at the gym
Woody Allen once said "80% of success is just turning up" and there's a lot of truth in that statement. Losing stomach fat and successfully keeping it off permanently isn't about any diet or weight reducing supplement. The only thing that will work for you long term is consistent good nutrition and exercise.
Burn more calories than you consume
To lose weight or more importantly, fat from your body you must burn more calories than you consume. That's a fact, a physical law of the universe that states that all energy will be conserved either as heat or mass. The mass in this case is the fat that clings unattractively to your body, mostly around the stomach area.
Your goal is then to convert your fat reserves of energy into heat by work or exercise. Working your body requires energy, which can come either from the calories in the food you eat, or from the reserves in your body tissue, whichever is the easiest for your body to convert or burn. The calories that you consumed recently will be burned first and then your body starts to convert body tissue.
Good nutrition will help with any weight loss exercise program. You can get a taste of how small changes in your food can make a big difference in this article: Food That Help You Lose Weight.
How quickly will you get rid of stomach fat?
A very rough rule of thumb states that to burn off 1 pound of fat you need to do 3500 calories worth of exercise. Remember that your fat reserves will only be burned off once you've used up the calories in the food you just ate. If you're weight was stable, neither increasing nor decreasing before you started going to the gym then you know that all the extra exercise you do is going to help you burning stomach fat.
How much exercise you do at the gym will vary of course and the calorie counters on the fitness exercise machines aren't as accurate as you might think but they will give you a rough idea of how many calories you are burning. Very roughly speaking you might burn off 10 calories per minute jogging on a treadmill so if you do a mixed routine of machines and perhaps some weights or maybe a class then 500 calories a session is very achievable.
You can't lose stomach fat fast and hope to keep it off permanently
But you're thinking that 500 calories a session isn't going to lose stomach fat fast if it takes 3500 calories to lose a pound of fat and you're right. This is why most people fail to lose weight by going to the gym. They fail to realize that losing stomach fat requires consistency so they work out a few times a week for a couple of weeks and see no improvement so they give up.
500 calories a day is a pound of fat in a week if you go to the gym every day. Losing a pound of fat a week is a very safe and healthy way to lose weight and you should find that it isn't difficult to keep it off in the long term.
If you're too busy to go every day like me then 3 to 4 sessions a week is a good target to aim for. This should allow you to lose a pound of fat every 2 weeks, which is a great long-term weight loss plan.
Turning up consistently to do regular exercise whether it's at the gym, the swimming pool, at work or just walking your dog is the key to losing stomach fat.
Look for your free weight loss report here now: Acai Berry Weight Loss.
It is certainly not advisable to stick to exactly the same weight loss diet plan all year round. Your diet has to vary according to the challenges and needs of each season. In summer, the biggest challenge is, without doubt, the need to keep yourself hydrated. The desire to drink something cool and refreshing strikes several times a day. However, unfortunately, all those tempting chillers out there are not compatible with your weight loss diet. Here are a few tips that will help you stick to only the healthy summer thirst quenchers.
Drinks to Avoid
I feel obliged to begin the list of drinks to avoid with sodas, as they count amongst the unhealthiest summer drinks going around. Sure, a chilled soda may make you feel refreshed, but it is packed with sugar, calories and several harmful chemicals. This messes with your weight loss diet, and the worst part is that a soda does not even hydrate your body. With the amount of sugar and caffeine it contains, you will feel thirsty and dehydrated again, quite quickly.
Most other summer chillers that you find in cafe's and stores, including iced teas, granita's, lemonades, juices and mocktails, would all make it to the list of summer thirst quenchers to avoid. This is primarily because of the amount of sugar (and consequently, calories) they contain. These calories are not healthy and filling in any way, and only end up counting as excess calories at the end of the season.
Homemade Substitutes
If you can't do without these refreshing chillers, try making your own lemonade or iced tea at home with less or no sugar. Some healthier sugar substitutes that you can use include unsweetened apple sauce and pure maple syrup. You may also want to try unsweetened green tea and fresh coconut water as summer thirst quenchers.
Water
Undeniably, the most crucial summer thirst quencher for weight loss is plain and simple water. It is the only liquid that has no calories and serves the sole purpose of hydrating your body. However, if you deprive your body of water, you will slowly get dehydrated and your metabolism will become sluggish. This will lead to a dip in energy levels, and you will also burn less calories. This is counter-productive, if you want to lose weight fast.
If you are playing a sport or are outdoors a lot, make sure you also take in 300-500 ml of an electrolyte replacement drink.
Fresh Fruit
You may be surprised to find fruit on a list of summer thirst quenchers. After all, we 'eat' fruit, not 'drink' it. However, the major component of most fruits is water. Watermelon, for instance, has more than 95% water. Even mangoes, melons and berries are all rich in water. The water component of these fruits certainly helps you stay hydrated. Most fruits also have some essential electrolytes, which are crucial during summer.
Smoothies and Juices
Most fruit juices, smoothies and mocktails are not compatible with a weight loss diet. As far as juice goes, it has none of the fiber of fruit, and the fruit sugars only add empty calories to your system. Commercial smoothies and mocktails, on the other hand, can contain 500 calories or more per glass, depending on the ingredients! If you care for a smoothie, make your own using whole fruits, low fat yoghurt, skimmed milk and ice.
This list of tips as far as summer thirst quenchers go, contains nothing unusual. However, if you can stay committed to these principles, you will have a great chance of achieving success with your weight loss diet.
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