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How to Lose Belly Fat: From a Big Belly to Sixpack

How to Lose Belly Fat: From a Big Belly to Sixpack

Everyone has body fat. Ignore the fitness magazine headline of the ripped guy saying how he literally has no fat on his body.

Body Fat is necessary. It is the best fuel storage for your body as it’s providing him a lot of energy. Fat tissue is your body’s way of storing energy.

Back in our hunter and gatherer times this was crucial. One could not buy foods as easily as we buy them today. In prehistoric times we had to go days and maybe even weeks without food. The accumulation of fat cells was crucial in that day and age.

Fat cells used to be our friends, now we like to call them our worst enemy. What used to be so beneficial in the past is now deeply annoying. But that fat storage, especially around your waist — belly fat, can not only be annoying, but also be dangerously life threatening.

Not All Body Fat Is Created Equal

My grandfather used to have a really big and hard belly. He had such a huge belly that he would be able to drive his Mercedes with his tummy only. Just hilarious when you think about it.

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My grandpa was not storing his body fat at the right point. In fact, the belly fat turned out to be life threatening. My grandfather suffered from lung cancer just some years later, but which he has thankfully beaten by now. He developed dangerous fat around his organs, which can be really, really dangerous.

We have to make an important difference when it comes to body fat:

Visceral Fat: the fat that is stored around your organs.

This is the fat my grandfather possessed in excess. Fat around your organs can be potentially life threatening. It reduces the blood flow to these important tissues and can impair organ function. It’s very stressful for your body. You’ve got a lot of visceral fat on your belly if it’s hard and constantly looks like the belly has swollen up. The typical beer belly is a product of fat build up around your organs.

Subcutaneous Fat: the fat that most people possess.

Instead of laying around your organs, this fat is directly under your skin. You can pinch it with your fingers. This fat is less life threatening, but it can also drastically impair your confidence, athletic ability and your self-image. Subcutaneous fat can also be found around your hips, where it is called cellulite.

Although visceral fat is the more dangerous one, both of these fat cells should be avoided to have in excess. They both can increase the fat content in your blood. As fat levels rise, the ability of your body to clear sugar from the blood drops due to insulin resistance. This can lead to type 2 diabetes in the long-term.

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How I’ve Lost My Fat

I didn’t always have a sixpack. Belly fat was something that was nearly impossible to lose for me.

I remember talking with a friend that had great abs since he was born. I asked him for advice. He told me that I should find ways to cope with my current situation, as having a sixpack is purely genetical. Not the motivation I had hoped for.

Today I can tell you with confidence that he was wrong. I currently have a sixpack and am extremely proud of it. It shows me that everything is possible if you put in the work.

What needs to be done to lose your belly fat is often just a mindset shift. Most people know that they’re eating the wrong foods. You already know that daily exercise is crucial for losing your belly fat.  What people often lack is the mental state and the willingness to actually put in the work.

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    Increase Your Discipline, Motivation And Drive

    How do you increase your discipline, motivation and drive? I suggest you doing three things:

    1. Exercise

    I don’t recommend you exercising for burning excess calories only. Yes, there is some of that, but exercise can also dramatically influence your mindset.

    Physical activity gives you the feeling of control over your life. It gives you better self-awareness and control, it betters your thinking and increases your happiness. The mental state of mind that you need when you’re trying to lose your belly fat.

    2. Practice Mindfulness

    Meditate daily. Doesn’t have to be too long. As simple as two minutes of focusing on your breath is totally enough.

    Mindfulness helps you improve your thoughts. Thoughts turn into desire and desire turns into actions. By controlling your thoughts you’re less likely to indulge in foods that you know are not good for you. My binge eating habit nearly disappeared after practicing mindfulness on a daily basis.

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    3. Improve Yourself Every Day

    Or as Warren Buffett said: You have to develop the habits of success. Realize that your life is constantly under construction. You were not born perfect and neither was I. Try to constantly change your life for the better. This way you will find new ways to better your health and loose the excess fat on your tummy.

    Start Losing Your Belly Fat

    Take immediate action. The previous list may seem long and tedious, but don’t get discouraged.  Start small.  Small changes add up over the long-term.

    Ask yourself: Have you washed your dishes today? If not, stop reading this article right now and wash your dishes. Don’t search for excuses, simply do it right now. Once you’ve washed your dishes, ask yourself: Have I made my bed this morning? No? Immediately start making your bed.

    These habits may seem insignificant to you, but trust me, they will help you get momentum in your life.

    There are two options: Either you control your mind, or your mind controls you.

    To watch a video on how to better control your mind and become limitless, while losing your belly fat of course, click here.

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

    How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles? Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days Unique Solutions to Try Today When You’ve Hit a Weight Loss Plateau

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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