So you want washboard abs….. but what is the best way to lose belly fat?
Belly fat, love handles, FUPA, whatever you want to call it, firstly we need to know what we are dealing with? The fat around your belly is called visceral fat. Visceral fat is body fat that is stored within the abdominal cavity and is therefore stored around a number of important internal organs such as the liver, pancreas and intestines. Frustratingly this is one the first places fat is stored, and one of the last to release it.
How much visceral fat you have is down to your genetics, your lifestyle and most importantly how active you are. So we’ve established visceral fat isn’t all bad, however when it comes to trying to get our abs popping; visceral fat is the enemy. Firstly you need to accept you will not entirely get rid of the visceral fat, but the best way to lose belly fat is by implementing these five steps. Do this and you will reduce the excess abdominal fat around your belly and have more visible abs.
The best way to lose belly fat is to be active, regardless of what size you are. Believe it or not, even thin people have visceral fat around their bellies. Studies show that even thin people who watched their diets but didn’t exercise were more likely to have too much visceral fat. Visceral fat loves inactivity so you need to get up and start moving.
Start resistance training, and I don’t mean you start doing a bunch of sit ups and crunches, all you’re doing then is building muscle under the visceral fat. Focus on exercises that build the most muscle by burning the most calories. Exercises that require the most amount of calories to repair the broken down muscles. Compound exercises such as deadlifts, squats, bench press, dips, pull ups are great for fat loss as you burn a lot of calories during and after training.
Start with incorporating 20 minutes of daily exercise (walking, jogging, cycling). Once you feel more comfortable and your body starts to adjust to this new routine, start to increase it. Listen to your body and make sure you are exercising safely. The best way to lose belly fat for me is with HIIT.
Don’t think you have to be running 5 miles a day to have an effective workout. A HIIT (High Intensity Interval Training) is amazing for weight loss. A short 15-20 minute bodyweight circuit will burn a lot more calories compared to any other form or cardiovascular training. It also keeps your metabolic rate higher for hours after the workout and throughout the day resulting in burn fat. Other benefits of HIIT are muscle gain, improved oxygen consumption, reduced heart rate and blood pressure. You can use any of our premium cardio machines or weight training equipment in store for your HIIT sessions.
There are so many videos on YouTube for you to watch. You might find it more enjoyable, which will encourage you to keep on going.
CREATE A CALORIE DEFICIT
Weight loss tends to be promoted more as an exercise in cutting calories than in increasing exercise. While the key to weight loss is to burn more calories than you consume, most people tend to just lower their calorie intake (food consumption) and think that’s enough. You should think about burning calories through increased exercise too.
Doing both (cutting calories through diet and burning calories through exercise) will be more effective, especially if you don’t simply crash diet or start restricting yourself to a limited amount of calories a day though.
You’ve heard the saying “Abs are made in the kitchen” or “Abs are 80% diet & 20% exercise”. These are based on the fact that gaining calories through eating is easier than burning them off with exercise.
As a result people can easily put off exercising as it is easier to control your diet. But the aim is to not just lose the weight, but to maintain your new weight. Studies also show that people who lose weight and keep it off for the long term create a calorie deficit through getting regular exercise and eating a healthy diet.
So when it comes to the foods that you should be consuming daily, you should be eating a lot of vegetables, nuts, fruits, lean protein, and healthy fats, such as olive oil, fish oils, and avocados. Always have a source of protein for breakfast, loads of veg, fruits, and fiber. Prioritize foods that have a high thermic effect, you want to have foods like chicken, turkey, vegetable, eggs because they take more calories for your body to break down.
Cut back on processed foods, fizzy drinks and processed carbs (white bread, pasta, cereals). Give up alcohol. Fat and alcohol are both processed by your liver and when you drink your liver will naturally proritze getting rid of the alcohol and stop burning fat. Stay away from sugar, more fat is stored around your stomach simply from sugar and is heavily linked to obesity.
I know this sounds like a lot but the best way to lose belly fat is with strict discipline. Intense discipline is needed to achieve visible abs and is the main reason why many just give up. You need to train yourself to incorporate a lot of vegetables and protein with every meal. Trust me, the sacrifice will be worth it.
I was going to add water to the diet but the importance of hydration means it needs its own section. You should aim to drink two to three litres a day. It’s a great hack for your diet, because it will help you eat less. You will soon find the majority of the time you feel hungry, you’re actually just dehydrated. Granted drinking water isn’t super exciting but it is a great weight-loss aid because it provides hydration without unwanted calories.
Fasting is considered the best way to lose belly fat. Intermittent fasting (IF) is one of the world’s most popular health and fitness trends, used to lose weight, improve health and simplify lifestyles.
Weight loss and weight management are the most common reasons for people to try intermittent fasting. By eating fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss.
I stop eating at 9pm and won’t eat again until 1pm the next day. It’s not for everyone though, so try it for a week and see how you feel. After a few days you’ll quickly get used to not having breakfast.
Conclusion – Simply implement all of these five simple tricks into your body transformation journey. You will soon be losing weight and I can guarantee these five tips are the best way to lose belly fat.