Belly fat is without a doubt the hardest fat to lose. In this post, tips to reduce belly you will find the one true way to start blitzing belly fat. Moreover, the majority of these tips require little to no effort and can virtually start straight away.
You know how hard belly fat is to reduce or banish completely but that’s because information can be contradicting or confusing, to say the least. However, all these tips to reduce belly fat is tried and tested, and backed by science.
Tips to reduce belly fat
Very shortly, we will get right into some amazing and quite frankly genius ways of losing weight. However, bear in mind you cant spot check fat. What I mean, when you start losing weight, it could be any part of the body that you’re carrying excess body fat.
Let’s get into it!
Reducing Belly Fat by Moving More
Moving more is all about calorie expenditure. Therefore, by making a few slight adjustments your daily calorie (energy) expenditure will be more and you will start shredding pounds!
Find reasons to walk.
Such a simple way to burn more calories. Firstly, think about your day and how you can complete more steps. For instance, how do you get to work? car? public transport? If so, park in a further space or get off the bus a few stops earlier. Everything adds up.
Most phones have some sort of step tracker on it. If your phone doesn’t, then head to the app store/play stop. For the first few days, record how many steps you’d normally do in a day. Once you’ve got a rough average add 5000 steps on top to burn extra calories.
Put it this way, a 160 lb person will burn 40 calories for every 1000 steps. over a week that’s a whopping 1400 calories without effort!
Let’s face it, when was the last time you chose the stairs over a lift or escalator? I imagine not very often. This tip will be beneficial for people who may work in offices on the upper floors. Not only will you melt calories from climbing stairs but it’s physically demanding.
Think about where you might find stairs.
- Office block
- Car park
- Shopping malls
Start by getting off a few floors early and over time increase the number of floors you walk up. 10 minutes of stair climbing will burn roughly 100 calories. If you work five days out of the seven this is 500 calories over the week.
Most effective exercise for maximum calorie burn
Doesn’t matter what expert you talk to they will all tell you different opinions on what’s best for weight loss.
Although true, science does tend to back certain methods of exercise. However, this is my take. It doesn’t matter what exercise you choose as long as you enjoy it. The simple fact is, if you don’t enjoy it you won’t do it or it won’t last.
That said, let’s look at some of the best calorie burners and why they are entering the best tips for reducing belly fat.
What is continuous cardio?
For me, I found continuous cardio boring. However, I know plenty of people who love to go out running or spend time on a rowing machine. Continuous cardio certainly has its benefits especially if you’re looking to lose weight.
The primary source of energy is carbohydrates or more commonly known as carbs. Over the years carbs have had a bad rap and generally seen as bad if wanting to lose weight. This isn’t true, carbs are essential for a variety of reasons.
However, cutting down on the number of carbs consumed each day is certainly better than avoiding completely.
How does this fit in with continuous cardio?
Well, your body can only store so much energy from carbs before it converts it to fat. Therefore, when you go running the first thing your body does is consume energy provided by carbs first. Once, you’ve depleted that form of energy you then will dip into your fat reserves. Hence, losing weight.
Typically, you would need to at least be exercising for 20 to 30 minutes. However, when first starting out your body won’t be used to it and see good benefits especially on making your heart stronger to go longer.
What is HIIT training?
One of my favorite types of training. HIIT or high-intensity interval training offers better results in less time than continuous training. Simply put, HIIT is performing your maximum effort for a short space of time followed by a rest period it could look something like –
Sprint for 20 seconds followed by walking for 40 seconds and repeat as many times you possibly can. You can play around with the intensity part and rest part as much as you like. Also, you can pretty much do anything that elevates your heart rate as long as you put maximum effort in.
Learn more about HIIT from heading over to high-intensity training workouts
What is resistance training?
Resistance training is commonly referred to as weight training. However, in resistance training, you just need to apply force to work a specific muscle. You could you use bodyweight or perhaps resistance bands.
Typically speaking, in resistance training you usually look to make the appearance of muscles bigger or leaner. Losing weight through resistance training works a little different than losing weight through cardio. Also, you would usually isolate a muscle group and the movement is two dimensional.
Whereas cardio you burn a lot of calories during the exercise phase and not so much in the rest phase. Whereas doing a resistance session you won’t burn as much in the exercise phase but burn significantly more in the rest period.
How will I lose weight from lifting weights?
As mentioned, you will find you burn more calories in the “non-active” period. The reason being, you will tear your muscle fibers which will need repairing to build back stronger, bigger, and leaner. This process requires energy.
Secondly, once your muscles have grown back bigger leaner, and stronger they will require more energy (calories) to power them for everyday tasks.
In particular, women tend to worry about developing big muscles. Don’t worry, This doesn’t happen overnight, and you lack testosterone for any kind of significant muscle growth. Instead, you will have a curvey and a toned body.
For the biggest reduction in weight loss look at compound movements. Compound movements use more than one major muscle group such as the squat.
Reduce belly fat from eating less
Without a doubt, the best tips for reducing belly fat comes from controlling what enters your mouth. More specifically, how much enters your mouth. After all, the saying goes abs are made in the kitchen and not the gym.
Make no mistake, controlling what you put in your mouth isn’t easy. Think about it, we don’t just eat food to survive anymore. We eat when we are bored, for comfort, when socializing, and a whole host of other reasons.
So, let’s look at tips to help control how much energy (calories) we put in.
High protein breakfasts
Firstly, let’s dispel the myth of weight gain if you skip breakfast. This isn’t true. The reason why I encourage eating a high protein breakfast is to set you up for the day. People who eat a high protein breakfast will consume up to 135 calories less than people who don’t eat a high protein breakfast. (1)
Furthermore, the increase of protein within your diet will help you reduce belly fat. However, you must keep to a calorie deficit which I will explain later.
Why does protein help reduce belly fat?
There are two main ways it will help reduce your overall body fat. Firstly, your body needs energy (Calories) to metabolize protein, carbs, and fats. Your body will use more energy to metabolize protein than it will carbs and fats.
In fact, you could see an extra 80 -100 calories burned each day just by eating a protein-rich diet. Secondly, protein helps to keep you fuller for longer. Thus, eating less and keeping your daily calories down. (2)
Create a calorie deficit.
Simply put, without being in a calorie deficit you won’t lose weight. Regardless of how much protein you consume and other tips to reduce belly fat you’re planning to follow. Fortunately, it’s not hard to work out. Below, you will find the formula to work out your calorie deficit.
Practical tips to reduce belly fat
As you can see from above, we’ve talked about the fundamentals of losing weight. However, below I will set out tips to reduce belly fat that you probably haven’t thought about.
Don’t ban or demonize food
If you like it then eat it. If you don’t, ill guarantee you will have an intense craving, and then the inevitable happens. You will overindulge.
Keep within your allocated calories and you will continue to lose weight. Regardless, if you’ve had a tasty chocolate bar.
Use smaller plates
Smaller plates equal smaller portions. By that definition, it means fewer calories. The trick to this is to choose food that is high in protein and fibre. High fibre and protein will keep you fuller for longer making it much easier to s have smaller portions.
Don’t stockpile junk food
Junk food usually has low nutritional properties and high in calories. It’s good to have food you enjoy but to stockpile isn’t so good. The more temptation you have around you the more likely you’re going to succumb to that urge.
Use an app
There are plenty of apps to help track your eating. Moreover, using an app keeps you accountable and helps with the calorie deficit. The app id recommend is my fitness pal.
My fitness pal has a huge database of foods and for most foods, you consume you can just scan the barcode to upload the data.
Drink more water
As far as practical tips for reducing belly fat go, drinking more water is by far the best. There is so much science around drinking water. Often, when your thirsty you will turn to food rather than quenching your thirst. This will obviously add to the number of calories you consume each day.
A study of overweight women found that increasing water intake to one litre per day over a 12 month period lost an average of four pounds. (2)
This may seem very incremental but in total, they lost seventeen thousand calories over the course of the year just for drinking a little more. That’s pretty impressive,
Last word on tips to reduce belly fat
As you can probably see, all these tips to reduce belly fat revolve around a common theme. Calorie deficit.
Simply put, doesn’t matter what you do you won’t lose weight from your stomach or anywhere for that matter without being in a calorie deficit. First things first, work out what your deficit is then use my fitness pal to count your calories.
After a while, you won’t even need to count the calories! It will become a habit. building a habit is perfect as you want a lifestyle change and not a fad diet. Sure fad diets have their place in life but I assume you want to lose the fat and keep it off.
To sum it up, just find ways to move more and eat a little less. I know it sounds very cliche. However, it’s tried and tested and every diet out there will work on a calorie deficit. So, ditch the dieting and change your lifestyle.