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There are plenty of activities to ensure the mind stays healthy and positive to help reduce the weight. Some are obvious, time to explore and experiment...

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How Can You Lose Belly Fat Quickly?

When someone says belly fat….what is the first thing that pops in your head? A big bulbous tummy rolling over? It can be a disgusting thought and can certainly make one cringe! That immediately leads me to a question…how can you lose belly fat quickly? The good news is, there are plenty of people these days who have proven beyond doubt that you can lose fat significantly and quickly. The question is what do you do? There are plenty of methods. Some prefer methods that may not be safe. The best way is to change your lifestyle by eating heathy, taking part in plenty of exercise, getting rid of bad habits, challenging yourself mentally and to work hard, and to NEVER give in.

What is it?

Not only would belly fat have a physiological effect but also a mental one. Belly fat can reduce the confidence one may have to such a level that it can potentially, in the worst case scenario, lead to depression. Belly fat also would hamper your health to such an extent that your life expectancy can reduce significantly.

This fat, called visceral fat, is something that everyone has, including the people with abs. Visceral fat is important to the body. One of the functions of visceral fat is cushioning the organs. The problem with visceral fat lies in the quantity. As with any food, quantity is vital to the effective functioning and maintenance of the human body.

When there is excess visceral fat in the body, the result can be critical. The results can lead to many conditions that can reduce life expectancy.

Visceral fat settles and expands in your abdomen, nestling deep among your organs. It is also known as active fat because of its activity. It doe not just sit there, it gets straight to work. By nestling around the organs it results in excess release of hormones like cortisol and inflammatory substances called cytokines that affect the body’s production of insulin. The increase in the production of insulin results in conditions such as type 2 diabetes and heart attack.

The main reason people gain weight is due to their lifestyle. Diet or exercise alone will not reduce the excess fat. They both need to be incorporated within the lifestyle and managed to a degree such that the healthy lifestyle is prolonged.

How much belly fat is there in the body?

The best way to tell is via a CT scan or MRI. However, this would cost you a fair bit if you were to get this done of your own accord rather than be referred by your GP.

The best and most low-cost way is to measure your waist with a tape measure making sure the tape measure is level. To stay healthy, you would need to ensure your waist size is less than 35 inches for a women, and 40 inches for a man. In terms of the shape of your belly, it is better to have a pear-shaped belly than an apple-shaped one.

An individual with an apple-shaped belly would have a large waist and generally slimmer arms and legs compared to an individual with a pear-shaped belly who would have bigger hips and thighs. The individual with an apple-shaped belly would hold a large amount of fat in the abdomen increasing the risk of heart disease. On the other hand, an individual with a pear-shaped belly not only would have visceral fat to a lesser degree, but also, and importantly, most of the fat is stored in the extremities and not around the organs. The risk of heart disease or type 2 diabetes, for example, are therefore lower.

How do I get it off?!

Visceral fat loves inactivity. Of course diet is important, but, activity is a major way of getting rid of it. In order to ensure you get rid of the excess fat efficiently within a good period of time, there are a number of activities that can be taken. The main activities include the following:

  1. diet
  2. exercise
  3. sufficient sleep
  4. less stress

Having said that, the above would be completely useless if you do not have the mental strength and discipline to carry it out in your weight loss program on a consistent basis. You will need discipline, will power, determination and perseverance.



22 thoughts on “How Can You Lose Belly Fat Quickly?

  1. Arif, I love the site. All your links work and your menus are at the bottom. I’m still trying to figure out how to get mine to do that. What lesson is that in, do you know. Great site. I know the content will be just as good. Keep it up.

    1. Hi. thank you for your kind words. It is still building and I still have a lot to do. If you need any help thats not a problem. Just get in touch with me on WA. In the meantime I think I know what you are referring to regarding the menus. If it is the drop down down menus then all you need to do is got to appearance (on WordPress), then menus, then select the relevant page or post you want on your menu structure located on the right. once selected they will appear on your right. you can then drag them to the position you want and slide them across a bit to your right. then update and voila! Like I said, contact me on WA if you need more help. My profile name is ArifAhmed. Thank you

  2. I really need a kick-start, so it was good to see the exercise bikes at the top of this, with the phrases “exercise – don’t be lazy”! reading your article has inspired be to try and exercise more. I think our family diet is pretty good, as we make a lot of food from scratch and don’t have a lot of processed stuff. But I think this winter I’ve definitely stayed inside much more than I should have! Thanks for the inspiration to get out and do more!

    1. Hi Mara, I am happy to hear my article(s) have inspired you. I don’t know if you browsed through the other drop downs but if you wish be my guest. The site is incomplete. It is half way. Once done hopefully it should have everything one wishes regarding losing fat. Information would include comprehensive info on diet, exercise, recipes, other ways to help reduce and maintain weight for e.g yoga and many other stuff that i can think of that would benefit readers. I hope the finished article will inspire at lot more people. Good luck in your attempts. I hope my articles help you further.

  3. You are absolutely right. To me, the mention of the phrase Belly Fat conjures up all sorts of images – not so good. Images of someone with a protruding tummy. Thank you for explaining the negative side to having excess fat. I am pleased that at least I can do something about it through exercising, dieting, having sufficient sleep and less stress.

    1. Hi ZEGU. Tell me about it! when I look down i see exactly that description. Compared to a few years ago when I had a 6 pac. Now its a flop 1 pac! And it doesn’t make me feel good. As I go through my own regime, the site will be further enhanced. I hope my site helps you. I tell you one thing though. There are certain things I have discovered that I never knew would increase unwanted fat. Very surprising. You never know until you really get into trying to reduce you weight and make an effort. Good luck

  4. Nice site and a very informative article which I completely resonate with. When I was a personal trainer weight loss and belly fat were the number one thing people would come to me about. It was easy to address what exercises they need to do and what foods they should be eating, but the hardest part of all was over coming their mindset and mental habits. I feel this is the number one thing that needs to be addressed above all before other things are addressed. I think the emotions play the biggest part as well as how willing a person is to feel uncomfortable while they change their habits both mental and physical.

    1. Hi Liz, I totally agree. No matter what you want to do in your lifestyle, your mentally has got to be correct. Too many times people get lazy. That is the biggest obstacle. Even more difficult is when they are used to a lifestyle tha is friendly and comfortable for them, it takes a huge effort to change it. A major part of changing your lifestyle is to first and foremost, change your mentality and staying positive. Thank you for your comments.

  5. So visceral fat is the type of fat that causes a man to have a big firm belly, right? That’s what my dad has. This is different to flab, because flab is more on the outside, whereas visceral fat is deep inside the abdomen, around the organs. Have I got that right?

    1. That is correct. VF is deep under the skin covering the internal organs. This is most harmful. Subcutaneous fat on the under hand is just under the skin which is still harmful but comparatively not as much. Either way, for a healthy body, one would need to get rid off both as much as possible. VF is fat deep inside so you cannot pinch it on the outside. Subcutaneous fat is not loose skin but you can pinch it. I hope that helps.

  6. The risks of visceral fat are even greater for peope from certain ethnic backgrounds due to the genes they have inherited. For Asian men, significant health risks occur once their waist becomes greater than 90cm (36”), while for Asian women risks increase significantly above a waist size of 80cm (32”) though this is less widely known. For people of other ethnic origins, as you say, the risks rise exponentially once waist size reaches 102cm (40”) for men or 88cm (35”) for women. I hae a neat tape measure I use in the clinic which is brightly coloured green, amber and red so you can see at a glance how you’re doing! Have you seen these?

    1. Hi. Thank you for your comments. I have just learnt a little bit more from your comments. Thank you. Tape measure specifically for this? Now this I did not know. Anywhere where I can get one? Are they available to buy?

  7. I’ve had belly fat for a while now, that just won’t shift and it’s frustrating. 🙁

    However, I do think that irregular sleeping patterns and work related stress are the main causes of my extra body baggage.

    I think I’m really going to start focusing on more healthier foods and develop a fitness plan to follow.

    Thanks for the belly weight loss recommendations.


    1. Hi Neil,

      thank you for your comments. a good diet and exercise are the main ways of reducing weight as well as gaining weight!. i do not know if you have visited another page focusing on the causes of weight gain. on that page there are some information on sleep and stress that are also some causes of weight gain. i have not included much content on those sections. but do keep an eye out. hopefully it will help.

  8. Arif, I think your site is going to be a lot of help to a lot of people in an area where there is tremendous need. People can benefit a lot from your information which is nicely organized and presented. Congratulations.

    1. hi harold
      thank you very much for your kind comments. i really do hope it helps my readers. my site isn’t even half way through. once i am done i hope it can be very informative. fat gain is a world problem and it is causing a lot of pain to a lot of people, physically and mentally. if i can help in any ways, that would be fantastic.

  9. Great info here.

    I agree, you can’t focus on diet or exercise alone. It must be a combination of both.

    Having excess fat does cause a lot of underlying diseases. Most people are not knowledgeable about that and just go about taking medicines for the rest of your life.

    To me, when all you need to do is to eat healthy and exercise, that’s the best treatment to get to the root of the problem of the disease.


    1. True. You know what the worst thing is? there are quite a few people who actually do know about the diseases but are ignorant towards it. most healthy food do not taste nice. exercise means hard work. ignorance is bliss. most humans are naturally lazy. doing hard work is not a natural thing to do unless we have a strong mind. we look for the easy way out. the ones that are mentally strong succeed. such a shame not everyone has the same quality.

      thanks for your comments.

  10. Yeah….. motivation is THE key thingie isn’t it!
    Trouble with exercise is – it works the wrong way round…
    The more you exercise the more one wants to exercise but….
    the less one exercises the lazier about exercising one gets.

    One of my favourites of getting that exercise wheel rolling is a VERY old Taebo tape I have.
    No matter how lazy I feel – I always figure – “I can stand 10 minutes!”

    If you’re allowed to – perhaps you should post to encourage the couch potatoes to get up and try?
    One can stand 10 minutes of anything – esp if there’s a clock in front of you. LOL

    Cheers – thanx for the motivation to get started again 🙂

    1. The biggest obstacle is the mind and nothing else. Once you break that barrier you are fine because once the exercise starts, the adrenaline and the feel good factor keeps you going. Next thing you know, it has become part of your daily routine which you robotically have to do. But yes, once you stop, the mental barrier of hard work and procrastination kicks in preventing you from doing the good things.
      I have a section on mind and body. In that section I will be tackling exactly the above and giving tips to overcome barriers. Currently I do not have any content, but soon enough, I will. Hopefully it will help. Do keep an eye out. Thank you.

  11. Belly fat is so hard to loose, their are many people that are in the gyms on a daily basis trying to get fit, I believe that diet also plays and important part in trying to get weight under controll. many want to loose belly fat but don’t know what to do. Thanks for sharing the most valuable information with me and the world, thanks again

    1. Hi Norman,

      Thank you for your comments. I hope my site will be of help to many including yourself, as I know a lot of people who need to lose belly fat. My site is currently no where near finished, I am constantly trying to add more posts. If you would like a heads up as soon as I post an article, please subscribe. In the meantime, I wish you all the best.

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