Whether it stems from overeating, drinking too much alcohol, or some combination in between; a fat gut or beer belly can be tough to look at in the mirror. For women, it usually isn’t as prevalent, but it can certainly turn into a protruding stomach or some form of pooch. How do we get rid of a fat belly naturally? What are the best exercises? What’s the fastest way to lose flab? Can it be done in 7 days? A month? In this post, I will address, how to plan and get rid of excess stomach fat.
What’s the Best Way for Women to Lose a Fat Belly?
Here are the points, I’ll be covering:
- Calculating your calories
- What foods to eat?
- What exercise is the best for burning belly fat?
- Using Visual Impact Cardio for Fat Loss
The ‘best’ or most effective way to get rid of excess flab covering the stomach area, is through use of dietary means, supplemented with exercise.
That’s basic enough, but what does this look like in practice?
It starts with figuring out how many calories you need to intake each day, to maintain your current size. Then, subtracting from that number, to achieve the desired result (flat stomach, six pack abs, or whatever).
This is going to serve as the very baseline for our fat loss journey. There’s no magical way around this, as it does ultimately boil down to the number of calories in, versus calories out.
The easiest way to figure out your number (and to aid your progress) is by downloading a fitness app. I use one called MyNetDiary Pro, but there are several available that are just as good.
When downloading these apps, they will ask you a series of questions to get your calorie estimate. Your age, current weight (have access or buy a cheap scale, mine was $20), your activity level, etc.
It is important to be as accurate as possible, especially with how much you weigh, because it can complete throw off the results that you need to track your progress properly.
Once you have you maintenance number (the total calories you need to stay the same weight), you can then set the app to lose 1 or 2 lbs per week.
Is weight loss always that slow? No, usually you can lose a few more pounds, during the first few weeks. However, it will over time, average out to around 2 lbs lost per week.
How to Use You Caloric Number
So, once you have selected your weight loss target (let’s say, 2 lbs per week), it will be time to start logging your meals and exercise each day.
Remember, the total calories are NET CALORIES, meaning what’s left to eat after exercise.
I know that people don’t like to ‘count calories’, but the apps make it super easy, and it’s an extremely effective way to meet your goals. Remember, this is going to be a process that takes time, it’s best to let an app keep track of all the data.
Simply type in the foods you eat, along with the portions. Also, an estimate of calories burned while exercising. I have found most cardio machines at the gym to be pretty accurate with the calories burned, so long as you type in your weight on the machine.
This is the exact method, that I used to help lose 35+ lbs of fat, many years ago. It really only takes a few minutes each day, and holds you accountable to stick to the plan.
What Foods Help Burn Belly Fat?
It’s not so much about specific foods ‘burning’ belly fat, as it is foods that aren’t contributing too many calories, and adding even more stored energy to your midsection.
If you truly have a ‘beer belly’, it’s best to limit the amount of alcohol that you drink during this process. At least, switch to a lighter beer. Drinking alcohol or other sugary drinks, makes it really easy to take in too many calories each day.
Depending on the serving size, beer can have 100-200 calories, per serving. This can be 10-15% of your daily calories, with just one drink. Obviously, the exact number, will be different from each person, but you get the idea.
If you’re gut isn’t mostly from alcohol consumption or not at all, it is going to be a function of eating too much. The easiest things to avoid, are condiments, cheeses, toppings, and anything else that adds extra calories to your meals.
It’s a great idea to avoid processed foods and stick to more natural ones. Fibrous vegetables, usually pack a lot of volume for a low number of calories. That really helps us to feel full, during a fat loss phase.
Once you’ve got a set number of calories, it becomes too much of a hassle to eat junk food. There are so many calories, versus the portions of what you get, or nutritional benefit.
For example, pizza can be 300-400 calories per slice. Tastes great, but isn’t very filling. I mean, I could eat a whole large pizza easily, but 1-2 slices aren’t going to fill me up. However, they do take a large percentage of the calories I have for the day, and I try to avoid eating it too often.
What are the Best Exercises to Lose a Beer Belly?
Exercise is actually the secondary dynamic to fat loss. If your diet isn’t on point, it really doesn’t matter what you do in the gym. Consuming too many calories, will still make you hold on to fat, even if you’re getting faster or stronger in the gym.
In practice, you can lose belly fat simply by walking each day. You just need to be in a caloric deficit. However, walking doesn’t burn too many calories, and doesn’t allow for much wiggle room in the diet.
What burns fat faster? I have found a mix of both high intensity and low intensity cardio, has gotten me the best results. (Note: I also lift weights, which helps also, but not everyone will want to do that).
When my calories are on point, the cardio workouts act as a supercharger for fat loss. It also gives me more room, to make a mistake with my diet, while still keeping on track.
You can do this on your own or have a program laid out for you. Either way, just keep track of the calories you burn on the treadmill, elliptical, in the swimming pool, or wherever.
I have used for years, a cardio program called, Visual Impact Cardio. It is an ebook course, designed by fitness trainer Rusty Moore, and it works!
It’s actually 3 programs in 1. From beginner to advanced. Each phase lasts for 8 weeks. The good news is that, you might only need to do the beginner program, if you have about 20lbs or less to lose.
It’s an intense program, but it burns a lot of calories and the fat loss is fantastic. The best part is, that it lays out the entire plan for you, and explains why you’re doing the workouts in this way.
One day will be shorter and higher intensity, the next will be a mix, and then another will be a long steady state cardio day. Just follow the plan and keep your diet in check.
Doing that, will get the belly to melt away fast.
Visual Impact Cardio is an ebook program, so, it gets emailed to you for download right away. That way, you can get started immediately, and don’t need to wait around for something in the mail.
It’s currently priced at only $37. You get a 60 day money back guarantee and a full six months of workouts laid out for you. So, you can keep the fat off, and have a base of knowledge on getting in shape moving forward.
If you want a roadmap for banishing the belly fat quickly, please click the link below, to get Rusty Moore’s full breakdown of his program and why it works. I do receive a commission, if you decide to purchase, but this is the program that I use for fat loss and have for years now. So, I absolutely beleive in its results.