If you have been trying to lose belly fat and absolutely nothing you have attempted has worked so far, these five basic steps will help you obtain the results you’re looking for.
Step 1: When it comes to burning off tummy fat, it’s important to possess a long-term objective that you’re shooting for, such as attaining a certain weight or just being in a position to squeeze into a particular piece of clothing.
However it’s also essential to have a number of process-based targets too. These are the basic actions you’ll need to take in order to reach your main goal, such as training for a total of three hours per week or eating a specific number of calories per day. That’s the best way to lose belly fat.
ACTION: Maintain a regular checklist of 4-5 things you’ll need to do on a daily basis to reach your main goal, and mark each one off when you do it. Here’s an example:
1. Perform forty-five minutes of exercise
2. Eat 5 servings of fruit and vegetables
3. Take in a maximum of 2000 calories
4. Consume a fist-sized serving of protein with each meal
Step 2: Your quest for a slimmer tummy must begin in your kitchen and not the gym. Despite what the infomercials show you, hundreds of sit ups won’t melt away abdominal fat. And it also takes a lot more than 20-30 minutes of jogging or bicycling a few times a week to lose the pounds from your middle. So you’re gonna need to alter your eating habits. In the end, if you want to lose belly fat, you need to take in fewer calories than you burn.
ACTION: To work out just how many calories you need to lose belly fat, a good guideline is to multiply your bodyweight by ten. So if you weigh one hundred and eighty pounds, aim for approximately 1800 calories every day.
Step 3: Once your belly-fat burning weight loss program is in place, the next step is to exercise. Research shows that a combination of resistance exercise (e.g. weight training) and cardio works better compared to aerobic exercise alone.
For example, a report published in the International Journal of Sport Nutrition and Exercise Metabolism shows that in subjects who used a combination of resistance and cardiovascular exercise for 3 months, there was a 26% reduction in belly fat [1]. This compares to a 13.5% drop in the group who did only cardiovascular exercise.
To put it differently, subjects who did resistance training AND aerobic exercise lost almost double the amount of tummy fat as individuals that did only aerobic exercise.
ACTION: Grab a pen and paper and jot down an exercise program for yourself. Signing up for a gym isn’t mandatory – you can actually lose tummy fat with regular brisk walking and bodyweight exercises in your own home.
Step 4: The true secret to results with any diet and training routine is to be consistent. And that means selecting a nutrition and exercise program that you enjoy AND that gets to be a new lifestyle.
As an example, we’re always advised that we should eat 6 small meals a day if we want to lose tummy fat. But we all lead chaotic lifestyles and a lot of people just don’t have the time to cook and prepare all of those meals.
The fact is, you don’t have to eat five to six times per day to shed unwanted belly fat – studies show that as long as you’re burning off more calories than you’re consuming, you can lose weight just as easily with 3 as you can with 6 meals.
If you don’t enjoy going to the gym, then don’t force yourself to do it. Find a workout routine that you’re able to do at home. Always keep your program both simple and enjoyable, and you will find it easier to stick to over time.
ACTION: Make sure to consider whether your belly-fat burning program is something you’ll be able to adhere to in the long term. If it isn’t, find something that is.
Step 5: Finally, you’ll really need to be patient. Unrealistic expectations, such as getting rid of 15 pounds of fat in 15 days, can quickly sap your passion in the event you don’t accomplish them. Your belly fat didn’t show up over night, and it won’t disappear that quickly either. Work hard, stay consistent and the results will come.
ACTION: Whenever setting your goals and objectives, be sure that you’re sensible. If not you’re setting yourself up for frustration.
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