If you had been glued to your work desk, middle-aged, had given birth, or even had been too indulging to your sweet tooth, chances are you have more than just a spare that you want to get rid of. So you sit around ask yourself this too common a question, how to lose belly fat? Is it as simple as squeezing in a cup of whole grain to a meal, or compelling yourself to run in the treadmill everyday?

Here we'll explore answers on how to lose belly fat – and, really, only the recommended ways on how to get rid of it.

The Secret on How to Lose Belly Fat

You may have tried a number of exercise programs and even special diets to lose stomach fat. And at the end of the day, you just find yourself hungry, exhausted, and, worse, still looking at your love handles. So you ask yourself, is it really possible to loose belly fat? You can absolutely loose those spare tires. It just happened that there's just no secret formula, says Dr. Louise Chang of the American College of Physicians and the Society of General Internal Medicine. So whether you are an apple or pear-shaped, when you keep going, the first thing that you will loose is the fat in the abdominal region, says Chang.

The more good news is that the more weight you need to loose, the faster you will see result in the abdominal region than a person who has little to loose in that portion, such as postmenopausal women, says Professor Christine Rosenbloom of Georgia State University.

Unraveling the Truth About Fiber

So what is the role that fibers have to play in loosing belly fat? The research published on the American Journal of Clinical Nutrition has got everyone excited on the benefits of whole grains. Research shows that those who eat whole grains had lost more belly fat than those who fill their plates with refined grains.

So how does whole grains help? The first thing that every person should know when they're asking how to lose belly fat is really what they are trying to loose. Visceral fat – or stomach fat – is a metabolically active fat type, which makes it characteristically easier to lose as compared to subcutaneous fat, says Penny Kris-Etherton of the Penn State University. Eating whole grains allows your body to utilize the fat stores and changes the way it responds to insulin and glucose. Filling your plate with refined grains do the opposite and, of course, worst for your body. Having processed foods increases your body's response to insulin, which triggers the cells to store and deposit more fat in areas including your belly.

But it may be harder than it looks. In fact, it is unrealistic to most people to strictly on a whole grain diet, says Rosenbloom. The sustainable technique to lose stomach fat is to eat have more portion of whole grain than to totally ignoring refined foods. In this way, you can give satisfaction to both your dietary needs and cravings.

How to Lose Belly Fat with Exercise

Spot exercises – the experts' term for crunches – will not work if you want to lose stomach fat. If you want to have leaner and tighter stomach, you need to loose the excess fat that covers all the potential muscles in it, says Rosenbloom. And the best programs: try to sweating out fats through cardio programs like dancing, running, and even brisk walking.

The Bottom Line About Loosing Belly Fat

Countless research only points to one truth: there's no absolute and one best way to loose stomach fat. Establishing a calorie-controlled and healthy meal plan is the most important foundation of having a small waistline. Going for moderate to high-intensity aerobic programs and eating a balanced diet is, therefore, the best combination to lose stomach fat.