Everyone wants to know how to lose belly fat and have a flat stomach. Which exercises are best for the lower abdominals? How to get a line in the middle? How do I display my obliques? How do I get rid of my love handles?
I'll go straight there - the truth is, you need a good diet !!! You can do all of the situps and abs, but if you have a layer of fat on your stomach, you will never see your abs. These abdominal exercises will strengthen your core, which is great, but won't help you lose belly fat and have a flat stomach.
So if diet is the key, what should you be eating then? It's not just a matter of WHAT you eat, but also HOW MUCH you eat. You have to take these two things into account. Believe me, I have learned from personal experience.
What should I eat?
You must eat in good health. Eating healthy is common sense - avoid sugar, sugary drinks, processed foods, pastries, fried foods, etc. And make sure you eat plenty of the following:
- Fruit (2 to 3 servings per day maximum)
- Lean protein
- Good fats
- Whole grain carbohydrates in moderation (bread, rice, quinoa, etc.)
For more information on a clean diet, read my clean eating guidelines blog post.
Like I mentioned, you should also consider how much you eat. If your body only needs 1,500 calories a day and you eat 2,000 calories a day, it doesn't matter if the 2,000 calories are all clean and healthy. You will always gain weight.
How much should I eat?
How much you eat depends on your goals. If you are just trying to maintain your weight, you need to eat at the maintenance level. Your maintenance level is the number of calories your body burns during the day.
If you are trying to lose weight, you should eat below your maintenance level. You should aim for between 200 and 500 calories below your interview. If you're trying to gain weight, you should eat 200 to 500 calories above your level of maintenance.
So how do you determine what your level of maintenance is? There are a few calculations involved but it's really pretty straightforward. Have a read of this blog post and it'll walk you through the math to figure out how many calories you should eat each day.
Does this mean I need to count calories?
Not really. I do not recommend counting calories as it can become obsessive and lead to eating disorders. You will, however, need to count calories for a few days just to get an idea of how much you should eat. But after a few days you should have a pretty good idea and shouldn't need to count them. I recommend using the Myfitnesspal app.
One of the benefits of having a nutrition plan provided to you is that the calorie counting has already been done. So you're eating the right amount of calories and the right kind of food, without having to count calories yourself. My eBooks have a nutritional plan like this. If you want to know more about them, click here.
Does exercise really matter then?
Yes. BUT what you eat matters more. If you eat right and don't exercise, you can still lose weight. If you exercise a lot but still eat poorly, you won't lose weight.
Eating healthy and exercising should work together. High intensity workouts such as interval training and cardio are great for slimming down your midsection. Targeted abdominal exercises will also help you achieve more defined abs.
Read this blog post which provides much more detail on the best exercises for a flat stomach.
‘How can I lose belly fat ? ’ pulls up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less calories to keep our body sérieux well. Changes to our hormones during this time mean that we start to lose muscle and gain fat. This makes it harder to keep to a healthy weight but that’s not to say it’s . In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle vêtements, choices and behaviours ( especially around diet ) and how active you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your bourrinage mass and your glucose metabolism ( the way your body processes sugar and uses it for fioul ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or high intensity interval training for bermuda ). This will really get your heart rate up and burn the fat. high intensity interval training basically means that you go all out for a short burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
to avoid temptation, do not stock mauvais choix de nourriture – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for saine snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly de course list.
If you’re anything like me, you likely want to lose weight and get a complimenter stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a récipient of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you slim down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good position can help you look slimmer in seconds. Plus, it can also strengthen your stomach zones musculaires, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.