Find out how to lose belly fat with this simple step by step guide which shows you the most easiest way to lose fat.
In order to lose belly fat, you must use more calories than you take in. If you do this, you will lose weight over the long term. This is often summarized by the term “Calories in, Calories out”, or CICO. The “Calories In” side of the equation, your food intake, is the one we have the most control over, and should be the focus of any weight loss plan.
This guide is a simple way to get started with sustainable weight loss.
Don’t wait until the perfect day to start comes; it will never come. Don’t think that you will be more motivated tomorrow; motivation comes and goes. Don’t wait until you know everything, that day also never comes. You don’t need the perfect diet or exercise plan. Just start now and refine as you go along.
Download the free MyFitnessPal app for logging your food intake, and create an account:
- Enter your current stats
- Choose Sedentary for normal daily activities (If you exercise, you can add it in separately for more accuracy)
- For now, set your goal to Maintain my Current Weight. Your goal for this week is just to get in the habit of logging.
Note: You can also use one of these Other Options for calorie counting.
Week 2: Set a Goal for your Intake
Now that you are used to logging, you can start focusing on a calorie goal. Enter at most 1 lb/week weight loss into myFitnessPal, and it will provide you with a calorie goal. For this week, do your best to stay within 100 calories of this goal, but don’t worry if you go over. You will be gradually working toward this goal in the coming weeks.
If you haven’t already, take progress pictures of yourself, and start recording your weight every day. Remember that your weight will fluctuate quite a bit day to day, so enter your weight into your calorie tracker to see the long term trend.
Week 3 and On: Make a Small Improvement Each Week.
For weight loss to be permanent, your plan needs to be sustainable. It is best to make slow, gradual changes that will cause you to develop better eating habits. Overhauling your life may get you quick results at first, but you are much more likely to gain back any weight you lose in the long term.
Each week from now on, make a small, actionable change to your lifestyle . Keep in mind that it is a lot easier to replace things than to eliminate them. A few examples:
- replace a nightly bag of chips with a bag of air popped popcorn or an apple
- replace a side at dinner with a vegetable
- order a healthier option at a restaurant you frequent
- walk for 20 minutes a couple days this week
Use your logs from the previous couple weeks to see where you can make small changes to get closer to your calorie goal. Look for the “low hanging fruit” that give you more calories for smaller changes
Best exercise to lose belly fat
- Twist Crunches
- Side Crunch
- Reverse Crunches
- Vertical Leg Crunch
- Bicycle Exercise
- Lunge Twist
- Rolling Plank Exercise
- The Stomach Vacuum
- Captain’s Chair
- Bending Side To Side
Don’t forget to check out Top 10 Killer Bodyweight Exercises To Get Lean
What cause belly fat ?
1.Eating too much
eating foods in a calorie surplus
It’s long been thought that stress hormone cortisol is a major contributing factor for women who store fat around their middle. Researchers at Yale Universityfound that women who experienced significant levels of stress, and were otherwise ‘slim’, were more likely to have belly fat.
- Poor sleep
‘If poor sleep is an issue then that’s the first thing. It’s all about quality over quantity – you could be getting eight broken hours of sleep or five hours of deep, quality sleep, but the latter is much healthier for you.
‘Sleep can have an impact on just about everything in the body, from the food you crave to your ability to recover from workouts.
The best tip I can give isn’t new, but do stop looking at your phone for two hours before you go to bed’ Lee advises. ‘If you do have to do it because of work, for example, then put your phone into night mode to dim the blue light emission form your phone.
‘More and more of our sleep issues are related to constant exposure to blue light from our laptops, tablets and phones, so two hours before you go to bed put your phone away so you’re not exposed.
‘Eye exposure to blue light it shuts off the production of melatonin, our body’s natural sleep hormone, so we find it harder to fall asleep because we’re still wired from the day.
- Inadequate nutrition
‘If your sleep’s good, then next address your nutrition. Are you regularly eating foods that put stress on the body? Certain foods – processed foods and sugar, to name the main culprits – as well as dairy or gluten, can be a stress for the body if eaten too often.
‘Lastly, if your nutrition is on point but you still have excess tummy fat, then you need to look at your training. There’s a real craze for high-intensity workouts and really pushing yourself at the moment, but training is a stress on the body, and if you’re not giving it the tools to manage that stress and recover from it, then it can lead things like excess belly fat.
- Don’t skip meals
Not eating for long periods of time puts your body into a catabolic state, meaning it starts to break down muscle tissue for energy—and conserves fat.also your body after a long break wants to eat unhealthy so make sure to eat in tim
Also check out 10 Alarming Morning Habits That Are Keeping You Fat
Conclusion On How To lose belly fat
- Make sure to strength train 3 times per week
- Have a healthy diet
- Make sure to have adequate amount of protein
- Keep it simple
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.