If you’ve been attempting to lose stomach fat and absolutely nothing you have attempted has worked up to now, these 5 simple steps just might help you obtain the success you’re looking for.
Step 1: When it comes to losing fat around your belly, it’s important to have a long-term objective that you are aiming for, such as reaching a particular bodyweight or being in a position to fit into a particular item of clothing.
However it’s important too to have several process-based goals too. These are the steps you’ll need to take so that you can reach your goal, such as hitting the gym for a total of three hours each week or eating a specific number of calories per day. That’s the best way to lose belly fat.
ACTION: Maintain a daily checklist of 4-5 things you’ll need to do on a daily basis to arrive at your primary goal, and mark each one off when you do it. Here’s a good example:
1. Do forty-five minutes of activity
2. Consume five servings of fruit and vegetables
3. Consume no more than two thousand calories
4. Consume a fist-sized portion of protein with each meal
Step 2: Your quest to get a flatter tummy needs to begin in your kitchen and not the gym. In contrast to what the tv commercials show you, hundreds of sit ups won’t melt away abdominal fat. And it takes a great deal more than twenty to thirty minutes of running or bicycling several times per week to shed the fat from your waist. So you’re going to need to change your diet. Ultimately, in order to lose belly fat, you need to take in fewer calories than you expend.
ACTION: To figure out how many calories you need to lose belly fat, a good guideline is to multiply your weight by ten. So if you weigh one hundred eighty pounds, aim for close to 1800 calories each day.
Step 3: As soon as your belly-fat burning weight loss program is set up, the next thing is to workout. Research indicates that a blend of resistance exercise (e.g. strength training) and cardiovascular exercise works more effectively compared to aerobic exercise by itself.
For example, research published in the International Journal of Sport Nutrition and Exercise Metabolism shows that in subjects who used a combination of resistance and cardio for 3 months, there was a 26% cut in belly fat. This compares to a 13.5% drop in the group who did only cardiovascular exercise.
In other words, subjects who did strength training AND cardio lost almost twice as much tummy fat as people who did only cardio.
ACTION: Grab a pen and paper and write down a workout plan for yourself. Signing up for a gym isn’t compulsory – you can lose belly fat with regular brisk walking and bodyweight exercises in your own home.
Step 4: The real key to good results with any nutrition and training program is to be consistent. Which means choosing a diet and workout program that you enjoy AND that becomes a new way of life.
As an example, we’re always told that we should consume 6 small daily meals in order to lose belly fat. But most of us live demanding lives and a lot of folks simply don’t have the time to cook and put together all of those meals.
Truth is, you don’t need to eat 5-6 times each day to lose belly fat – research shows that if you are expending more calories than you’re consuming, you can lose weight just as easily with three as you can with 6 meals.
For those who don’t enjoy visiting the gym, then don’t force yourself to do it. Find a workout program that you’re able to do in your house. Always keep your program both simple and enjoyable, and you’ll find it much easier to adhere to over time.
ACTION: Make sure to give some thought to whether your belly-fat burning program is one you can adhere to over time. If it isn’t, find a program that is.
Step 5: Lastly, you’ll need to be patient. Unrealistic expectations, such as the loss of fifteen pounds of fat in 15 days, can easily drain your enthusiasm if you don’t achieve them. Your stomach fat didn’t show up over night, and it won’t disappear that quickly either. Give your very best, stay consistent and the results will come.
ACTION: Whenever setting your objectives, be sure that you’re sensible. Otherwise you’re setting yourself up for frustration.