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How Long Does it Take to Burn Belly Fat?

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When does a keg turn into a six-pack?

Belly fat has been the nemesis of the exercise-inclined for about as long as the concept of exercise has existed. Once it builds up in there, it feels like nothing can knock it loose. You hear about lots of special wraps or crazy teas that’ll magically burn the fat off, but that stuff never works. No sir, the only thing that’ll get that belly fat to pack up and leave is hard work and smart dieting, and if you have the right plan of action, you could send it on its way in as little as two weeks.

“Reduction in waist circumference can be seen in as little as two weeks,” personal trainer and registered dietitian Jim White, of Jim White Fitness and Nutrition Studios, explained in an interview with POPSUGAR. “Although the rate at which inches are lost depends on the person, with increased activity and calorie reduction, it is possible to see noticeable differences in your waistline.”

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So what’s the game plan? According to Jim, your eating habits need to leave you with a 500-calorie deficit at the end of every day if you want to loose a pound of body fat in a week. The numbers actually line up perfectly there, since one pound of body fat equals approximately 3,500 calories. Don’t starve yourself, though; make sure you’re getting at least 1,200 calories a day to keep your body and brain in proper condition.

If you’re working out in addition to dieting, you’ll probably also gain some muscle mass. That’s a good thing, but it also might make a scale an inefficient means of tracking your progress. Instead, get a measuring tape and measure the circumference of your belly. As far as exercise choices go, Jim suggests a combination of strength training and high-intensity aerobics.

Stick to this plan, and in two weeks, you should definitely see some clear results. If you’ve got more belly fat to burn, you should see some pretty big burn-offs for the first day, but make sure you don’t get complacent.

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