In early 2010 it was announced that obesity rates in America have hit a plateau. For five years in a row the percentage of obese Americans has held steady at 34 percent. While it is encouraging the rates are no longer increasing, one out of every three Americans are still obese. One of the issues with obesity stems from not knowing how to lose the weight. Many people find the abdominal region the most attractive part of the body, yet many cant seem to lose their belly fat or love handles to show their "six pack." This is because of the amount of time spent on doing abdominal specific exercises, expecting the fat to come off in that area, this is known as spot reducing. Unfortunately, spot reducing does not work. Losing weight, from any part of the body, requires a change in diet, cardiovascular exercise and weight training.
Diet
There is a phrase quoted by many personal trainers that goes, "abs start in the kitchen." While exercise is definitely important to losing belly fat, the truth is that if your diet is out of control, no amount of exercise can overcome. The first step is to determine the number of calories your body needs to maintain its current weight, then subtract 500-1000 calories per day. This will create a 1-2 pound weight loss per week. The best foods to consume include: fruits, vegetables, whole grains, legumes, beans and lean proteins like fish and chicken.
Cardio
When it comes to cardio, according to a study published in science daily, interval training is the best method for losing weight. The study found that participants burned 36 percent more fat after doing interval training, and increased cardiovascular fitness by 13 percent as well. However, interval training is not for everyone. Because it is so high intensity, it is recommended that those who wish to perform interval training develop a base fitness level prior to beginning interval training.
Weight Training
Weight training is often forgotten when it comes to losing weight. Many people associate weight lifting with bodybuilding. While all bodybuilders lift weight, not all weight training is for bodybuilding. Lifting weight helps to maintain or even increase muscle, which is what drives one's metabolism, particularly during times of rest. In fact, a good weight training session can increase resting metabolism for up to 36 hours.
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