How to Lose Stomach Fat Fast at Home

One of the biggest myths surrounding weight loss and body fat is that exercise can be targeted to remove fat from specific parts of the body. In order for fat to be removed from a specific part of the body, such as the belly, the body needs to have used other lower priority fat stores first. This means that weight loss needs to be achieved over the entire body rather than just a single area. For those looking for safe and effective weight loss from home, calculating daily calorie needs and making changes in diet can be very effective.

Tips For You

1. Calculate your BMI, or body mass index, which is a general indication of your body fat level. Understanding your BMI is the first step to losing weight. Multiply your weight in pounds by 703 and then divide that by your height in inches squared. For example, if you are 5-foot-9 (69 inches tall) and weight 170 pounds, you would calculate 170 x 703, divided by 4761 (which is 69 inches squared). The resulting BMI is 25.1. Typically, a healthy BMI falls between 18.5 and 24.9. Use this number to help set a realistic goal that brings your BMI into the healthy range.
2. Calculate your BMR, or basal metabolic rate. This number represents the caloric energy needed by your body while at rest. The BMR formula varies slightly between men and women. To find the BMR for men, use 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). For women the formula is 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
3. Adjust your BMR for your lifestyle. If you are sedentary, have very little or no exercise each day, then multiply your BMR by 1.2. For those who are lightly active, multiply by 1.375, for moderate activity use 1.55, for very active people use 1.725 and those who are extremely active multiply the BMR by 1.9. The resulting number is an approximation of your daily caloric needs.
4. Calculate the required calorie deficit required to stimulate weight loss. By consuming fewer calories each day, the body will be forced to use energy from fat stores, stimulating weight loss. For every accumulated deficit of 3,500 calories, your body will lose roughly a pound of fat. So if you eliminate 500 calories a day from your diet, you'll be on track to lose a pound a week.
5. Eliminate empty calories from your diet. Empty calories are food items that contain calories but have little or no actual nutritional value. Reduce or eliminate empty calories obtained from snacking on candy bars, junk food and soft drinks.
6. Eliminate overeating. It takes about 30 minutes for your brain to receive the signal that your stomach is full. If you eat too quickly, you'll consume more food than the body needs, leading to excess calories. Eat each meal more slowly and listen to signals from your body indicating fullness.