1. How to Lose Belly Fat
Adegoke Lukumon Follow
Jul 26 · 5 min read
How to Burn Fat — All About How to Lose Belly Fat Fast
The desire to burn fat is the reason that pushes thousands of people to dieting and
grueling exercise. However, it is important to know exactly how the body forms fat
reserves — this will not only help to quickly remove subcutaneous fat from the
abdomen, but also allow you to maintain a stable weight in the future.Click Here to
See how you can lose belly fat fast
At the same time, regular exercise is not enough to burn fat — often nutrition plays
a much larger role in the process of losing weight. How exactly does the body get rid
of fat and how to properly burn it? You will find the answers in the article below.
How To Burn Fat Fast?
Open in app Get started

2. Belly fat is divided into several types. Above all is subcutaneous fat, the soft fat that
sits between the skin and muscles. Underneath is internal visceral fat, which has a
more solid structure — to burn it, it is necessary to increase blood circulation
through regular cardio.
In addition, although fat in the lower abdomen in men (and on the thighs in
women) is formally subcutaneous, sex hormones are responsible for its formation.
Male testosterone inhibits the accumulation of fat on the legs and chest, while
female estrogen actively contributes to this.
The best strategy for burning fat in the lower abdomen for men is to increase
testosterone levels (through strength training) and decrease cortisol. Recall that
high cortisol disrupts the metabolism, leading to an increase in belly fat.
How to properly burn fat?
Losing belly fat starts with learning the basics of how metabolism works and
revising your daily diet, not with finding a fat-burning exercise program. In
addition, it is important to understand why subcutaneous fat has formed — this will
help not only lose weight, but also maintain a stable weight.
1. Determine what kind of fat you are fighting
Weight loss strategy is different for everyone. If you want to remove the belly — you
need long-term and moderate cardio, if you do not have a belly, and you want to
build abs — concentrate on fat burning training, which actively flushes glycogen
stores from the muscles.
2. Don’t Expect Miracles From Abdominal Exercise
There is no abdominal exercise that can burn subcutaneous fat or get rid of the
belly. Even the most difficult exercises burn a minimal amount of calories and work
to strengthen the muscles, and not at all on the subcutaneous fatty tissue — you
will create abs under the fat, but you will not remove the belly.
3. Change the way you eat

3. A weight loss diet is not just about limiting your diet as much as possible and
switching to low-fat foods, it’s about understanding what you are eating.
Unfortunately, in most cases, low-fat foods will only lead to weight gain, since the
fat in them is replaced by fast carbohydrates.
4. Do not try to lose weight in a week .
Successful weight loss is first of all slow weight loss. Even under ideal conditions,
the body will be able to burn no more than 400–700 g of fat per week, which is
practically unattainable for beginners with minimal knowledge of what proper
nutrition and fat burning workouts are.
How to get rid of belly fat?
Fat in the human body accumulates both in the form of subcutaneous fatty tissue
on the abdomen and thighs, and in the form of “invisible” internal fat, which lies in
the abdominal cavity. Although subcutaneous fat gives the body an unaesthetic
shape, it is not a health threat — unlike internal fat.
The main disadvantage of internal fat is that it is able to influence hormonal levels
— first of all, on insulin synthesis, as well as on the hormones cortisol and leptin ,
disrupting metabolism. In addition, internal fat mechanically compresses the
internal organs and can disrupt posture.
It is the internal fat, not the subcutaneous fat, that gives the figure its
characteristic apple shape. First, this visceral fat is deposited around the intestines,
pancreas and liver, then, as obesity progresses, behind the inner surface of the
stomach — all this increases the pressure on the organs.
Intra-abdominal fat

4. To get rid of visceral fat, long and moderate cardio workouts are required,
performed in the fat-burning heart rate zone ². Losing weight and burning fat in
this case is achieved by normalizing the body’s response to insulin and by increasing
the density of the capillaries of adipose tissue.
However, exercise is not literally capable of burning visceral fat. The number of
calories spent during an hour of cardio is comparable to an average meal. In fact,
exercise is not a fat-burning mechanism, but only a way to normalize metabolism.
The main rule of dealing with internal fat is consistency of efforts — since such fat
is physically not able to “go away” faster than 300–400 g per week, there is no point
in going on starvation diets or doing long hours of cardio for weight loss.
How to Burn Subcutaneous Fat?
Subcutaneous fat is burned primarily with a negative calorie balance — during the
day you must spend more energy than you consume with food. This will only force
the body to waste its existing fat reserves. This is why dietary control often plays a
greater role than cardio.
The problem with sugar and fast carbohydrates is only partially in their high calorie
content — due to sharp jumps in blood glucose levels, these foods significantly whet
the appetite, forcing a person to overeat regularly. Ultimately, this leads to the
development of obesity and type 2 diabetes.
How to get rid of fat permanently?

5. Cells of subcutaneous fat practically do not die off — with weight loss they only
decrease in size³. Even if you get rid of excess belly fat, you will be in the risk
category for life — without following a moderate diet and regular exercise, fat cells
will quickly return to their previous volumes.
That is why it is important to understand exactly what diet and lifestyle mistakes
triggered weight gain, and not just look for effective methods to burn it. Without
changing your daily habits, you will not be able to lose body fat permanently.
Body fat is divided into three different types: intra-abdominal fat, subcutaneous fat,
and problem fat, regulated by sex hormones (such fat is deposited on the thighs in
women and on the abdomen and sides in men). The strategy for burning each of
these three types of fat involves a different exercise and nutrition strategy.
Click here for more info on how to lose belly fat fast
How To Lose Belly Fat Belly Fat Loss Weight Loss Tips Weight Loss Pills 2018
WRITTEN BY
Adegoke Lukumon Follow
More From Medium
8 Life Lessons I’ve Learned at 40-Something That I Wish I’d
Known at 20-Something
Shannon Hilson in The Post-Grad Survival Guide
America is Having the Mother of All Social Collapses
umair haque in Eudaimonia and Co
Do Americans Get That Trump is Instituting Martial Law?
i h i E d i i d C

6. umair haque in Eudaimonia and Co
Her African Buttocks were Exploited for Europe’s
Entertainment
JustAnnet in History of Yesterday
How to Identify a Smart Person in 3 Minutes
Niklas Göke in Forge
A Special Kind of Stress Is Turning Your Hair Gray
Deanna Pai in Elemental
The Police Tried to Make Me Medically Examine a Man
Against His Will
Michele Harper in ZORA
The Eroticism of Brutality
Max S. Gordon in Human Parts
About Help Legal
Get the Medium app