Anyone who embarks on a fitness program is eager to see results. Are you asking yourself, “How much longer will that bulging stomach be part of your physique?” Although it’s possible to get a rough idea of how long it will take to get into shape you desire, there’s no set formula. Unfortunately, there’s no magic pill, either. Everyone’s different. And the body’s response to diet, calisthenics and cardio training depends on a number of things. Age, your current condition and genetics all come into play. The answer to how long it will take you to lose a bulge and flatten your stomach is so individual that you’ll just have to dive into your workouts and healthy eating plan and experience the results as they come.
Even if you’ve never had a flat stomach, it’s possible to achieve this goal. Stomach fat occurs when your body is consuming too much energy. The result is weight gain all over the body, including your midsection. If you want to lose belly fat and keep it off for good, adopt healthy lifestyle changes to burn calories and fat.
Regular cardio sessions will help you burn fat. Healthy adults need at least two hours and 30 minutes of moderate cardio activity weekly, recommends the Centers for Disease Control and Prevention. Moderate activity includes exercises such as walking, riding your bike on level ground and participating in water aerobics. Once your body gets stronger, increase your fat burning with vigorous activity. You need only one hour and 15 minutes of this type of activity weekly, rather than two hours and 30 minutes weekly. Jogging, jumping jacks and rollerblading are forms of vigorous activity. Discuss the best activity level for your situation with your doctor.
Set a healthy weight loss goal of 1 to 2 lbs. weekly. For this amount of weight loss, you need to shed 500 to 1,000 calories daily. This is because a pound of fat equals 3,500 calories. However, don’t cut calories too much. Eating as little as an apple a day assists with weight loss all over the body, according to “Fitness” magazine. Consuming 25 g of soy protein daily might also aid with belly fat loss. Select sources from whole soybeans, such as soy milk, soy yogurt and edamame. A study in the June 2015 Journal of Nutrition found that people who reduced carbohydrates by a moderate amount lost more belly fat than people who reduced fat in their diets.
Plan at least two strength training sessions weekly, lasting 20 to 30 minutes. Tone the sides of your midsection with the “squat with twist” exercise. Start out in a standing position. Extend both arms in front of your body, to shoulder height. Lower your body into a squat and twist to your left side. Return to center and repeat eight to 12 repetitions on each side of the body. Another effective exercise is the pelvic tilt. Start out lying on your exercise mat. Bend your knees and contract your stomach muscles. Lift your pelvis off the ground and hold the contraction for 10 seconds. Release and repeat 10 times.
You can lose weight easily by applying little pressure on the selected energy points on your body. It will improve your digestive system which will in turn help you control your appetite (hunger). Acupuncture treatments for weight loss in China have been practiced and developed for the last five years, according to the magazine “ Acupuncture Today.” However, losing belly fat with acupuncture can be a long process, taking up to one year in some cases, and there is typically bruising at the needle insertion sites. Despite this, proponents maintain that by the fourth treatment, you will experience a decrease in overall appetite and a reduction of sugar cravings.