People often ask a variety of questions regarding weight loss, one of those most often asked being 'how do I lose weight in my stomach fast.' They generally want to lose stomach fat for a particular occasion; hence the need for wanting to do it fast, yet this is one of the more difficult places to lose fat and also one of the areas where excessive fat deposits can be most dangerous.
Fat around the midriff can be extremely dangerous to the heart and vital organs, and excessive stomach fat can also be indicative of stubborn hard fat deposits around the vital organs such as the liver and kidneys. If there is anywhere you should work hard to remove fat it is here.
When targeting any area for fat loss, it is essential that the specific area must be subject to exercise in order to get the blood flowing through the tissues. First, however, you must make sure that your calorie or energy expenditure exceeds that taken in by your diet so that your overall energy balance is negative. In this way, you will tend to lose weight generally and by exercise you can then target your stomach.
It is very difficult to lose stomach fat fast, because any weight loss that lasts is a relatively slow process. However, here are some tips about how you can lose weight in your stomach as fast as possible without endangering your health.
BMR, TDEE and the Harris Benedict Equation
First, eat fewer calories than you use up. To achieve this you should understand your basal metabolic rate (BMR), and also if possible, your total daily energy expenditure. There are formulae enabling you to work this out, and your BMR can calculated thus:
For women: BMR = 655 + (4.7 x Height) + (4.35 x Wt) - (4.7 x age) For men: BMR = 66 + (12.7 x Height) + (6.23 x Wt) - (6.8 x age)
Height is in inches, Weight is in pounds and age is in years.
Thus, for a 35 year old woman, 5ft 5 in tall and weighing 119 lb her BMR is 1313.65. That means that she will use up around 1314 calories while at rest, for example sleeping. To find her total daily energy expenditure (TDEE), the Harris Benedict equation can be used for a rough approximation, good enough for practical purposes. For a lightly active person, taking moderate exercise or sports 1-3 times weekly, the equation gives the TDEE to be BMR x 1.375, in this case 1313.65 x 1.375 or 1806 calories.
That means that this woman needs 1806 calories in her diet to meet her normal daily needs. In order to lose weight, then, she must either eat fewer calories than that or exercise more. Calorie charts for exercise and food intake can be used along with the TDEE to balance diet with exercise so that she has a net excess of energy and therefore she should lose weight.
However, when applied to you, there are two additional things you can do to lose weight in your stomach as fast as possible.
1. Exercise the Correct Muscle Groups
Not only eat fewer calories than you use, but exercise your tummy muscles. That way you can target that area for weight loss. By doing sit ups, twists and other stomach exercises, you will certainly work the muscles in the area where you want to lose weight, but will not only lose weight there. You will also lose weight in general, although your middle should lose a bit more fat than average.
2. Increase Your Metabolism
The above calculation uses a few different factors, but one is your metabolic rate. You can increase that, and so increase the calories you use up while at rest, by building up your muscle mass. That needn't just be your tummy muscles to be effective, but can be any muscle groups. Muscle tissue needs more energy to maintain than fat tissue, and so the more muscle you build then the easier it will be for you to lose weight in general and tummy fat in particular.
Therefore, in order to lose weight in your stomach fast, you should expend as much more energy than your TDEE as possible, maintain a diet as low in calories over this period as possible, exercise your stomach muscles, and also eat a high protein diet supplemented with highly colored fruits and vegetables for nutrition.
By doing this you will a) lose weight generally, b) lose weight specifically in your stomach area, c) build muscle tissue from the amino acids in the protein diet, and c) maintain a strong immune system and healthy biochemistry by eating or drinking the nutrition contained in the fruits and vegetables (the more highly colored they are the more antioxidants and anti-inflammatories they contain).
That is how I lose weight in my stomach fast, and there's no reason why you cannot do the same. Fasting once a day two or three times each month will accelerate the desired fat loss.
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