Belly fat is without a doubt the most popular area on the body that both men and women want to burn off the excess. Some folks want the ripped six pack abs look, while others just want to flatten the tummy, and not have a beer gut or lower belly pooch hanging off of their body. But how long does it take to get rid of this midsection flab? What are the steps needed to get rid of it?
How Long To Lose the Stomach Flab?
The belly is actually a really interesting case, when trying to lose fat on the body. Why? Well, the appearance of it is often not just due to fat storage, but also influence by water weight or just general bloating.
As such, a quick change to the diet, carb cycling for example; can make the midsection appear flatter within a few days. Yes, some fat is lost during that time also, but its mostly just a flattening due to carbohydrate depletion.
As far as the actual fat, the amount of time that it will take to get rid of the excess, will depend on the total amount currently covering the stomach.
Bear in mind that, not all of the fat that is lost each week will come exclusively from the belly. You cannot pick and choose where fat loss occurs. It will gradually reduce from the stomach.
How long it takes will be based on how much excess fat you currently have stored. Some may only have 10 lbs to lose, in which case, 2-3 weeks is reasonable to get rid of it.
Some may be 40 lbs overweight currently. It is reasonable to lose 1-3 lbs per week. So, I’d set aside 3-4 months, for that amount. It is still a fast clip to hit, but you will see significant changes within a month. Not an entirely finished process in a month, but a good deal of difference.
How do You Begin?
The first thing that needs to be determined, in order to lose fat, is how many calories you currently need and how many you need to reduce it by.
The first part of this step is to figure out one’s maintenance calories. Simply put, the total daily calories you need to maintain your current weight. This is the absolute baseline.
How do we calculate this number? Luckily, there are online calculators or phone apps, that will calculate this total for us. All you need to do is type in your info (weight, activity level, etc.). I use the app called ‘MyNetDiary’ for iPhone. There are other great options but that’s what I go with.
Once you have that caloric maintenance number, you will then be able to set the pace, for how many pounds per week you’d like to lose. These apps usually let you set it at a 1-3 lb per week pace.
That’s about what you should expect over the course of the reduction plan. However, those first few weeks you may drop 5 lbs or something along those lines, due to water weight.
The app will tell you how many net calories you need each day, in order to lose 2 lbs per week, for example. All you need to do is to record the foods you eat, the portions (to determine calories), and what exercise you did that day.
Stay within the prescribed caloric limit and the fat will begin to melt off. Yes, I know it sounds basic, but it really is this simple. The key is consistency.
What About Working Out?
Exercise can help you expend calories (stored energy aka fat) and/or build muscle. Unfortunately, you cannot just do crunches or other ab exercise to lose the stomach fat. It simply doesn’t work.
What you can do, is to use weights and/or cardio exercise, to help shape and tone your body. Plus, give yourself a bit more wiggle room in how much you can eat each day, by burning off some excess calories.
The exercise can be as simple as going for a walk or weight lifting or cycling or whatever. The key is to accurately track the calories you’re burning, so that you stay within the range you need to be in.
Again, if you’re unsure there are calories burned exercise calculators online, that can give you an estimate. It doesn’t have to be 100% accurate, just close as you can reasonably be.
If you want a pre-set program to follow or to go into a more advanced fat loss routine, I use a program called Visual Impact Cardio.
This has helped me get leaner multiple times and I keep coming back. The first time with it and following a proper diet, I dropped over 30 lbs within 10-12 weeks.
It comes with three different 8-12 week workouts, from beginner to advanced. These workouts are really hard, but you can adjust them to your level, until you get up to speed. However, the results are fantastic, in my experience, not only in fat loss terms but also with my overall stamina and speed.
It is a paid program, but comes with a 60 day money back guarantee, and you can download it immediately. It is an ebook, so you will be emailed your PDF copy, right away. So, try it and if it doesn’t work for you, get your money back. It’s literally two full months to try it out.