This is something I’ve really wanted to get off of my chest for a long time. This isn’t necessarily related to technology, but this is some info I thought I would pass along to everyone for the benefit of better health. Every single day, people struggle with their own image. Some are distraught over their weight, and others simple just want to lose that flab on their stomachs. I’ve used to really do this every day, myself.
Let’s talk about the ways to jump start belly fat loss, and to keep off the flab for good!
The Formation of Belly Fat
This is just some general information that I have learned over time about fat loss and training programs. Over the course of a few days, if too many calories are being consumed, then small areas of fat will gradually begin to form. Normally, the basic guideline for daily calorie consumption is 2,000, but this can vary depending on a person’s current weight to begin with. Ideally, a basic formula for calculating daily calorie intake for fat loss goes like this: 200 lbs body weight x 11 = 2200 calories. A little above that, say, 2400, would help maintain muscle for someone that is active at 200lbs.
It’s All About Calories
There are many methods and exercise programs that talk about targeting belly fat with stomach exercises, but unfortunately, they are pretty wrong, since you can’t really target fat. Over time, the body decides which area of fat stores to burn, and as long as there is a calorie deficit, it will continue to do so every day. This won’t be a one-week or overnight deal, either, but an ongoing process that will take some time, maybe even a few months.
The main idea that decides how much fat the body will lose, is taking in fewer calories than you’ll burn on a daily basis. Since a pound of fat is equal to around 4500 calories, we’ll use this example: burning 600 with a short workout + 1000 burned from having muscle, and only consuming 2000 a day = around 1600 a day, so after 3 days you’ll burn a pound of fat (4800 calories total burned). For the next 3 days, you’ll burn another 4800 calories, so that’s another pound of fat gone. Keep in mind, that the most fat you’ll burn SAFELY in the fastest time possible, is about 2 to 3 pounds a week.
Keeping Track of Calories
Nothing is simpler than hearing that calories are all that matter in relation to fat loss. Virtually every other diet out there states that you need to watch carbs, sugar, fats, go high fat/low carb, no sugar allowed, etc. While you will lose weight with something such as a keto diet, it will be water weight at first, and then slowly after the first week.
This is the same with pretty much every other diet, it’s just that it’s under a disguise. There’s no magic, here, just the simple fact that eating fewer calories than you burn will keep off the flab, period. Now, I’m not saying that it’s good to just eat junk food and lose weight, although you really could. One good way of keeping track of your calorie count, could be to write it down in a journal or paper.
Watching Calories On A Diet
Never try to go all-in on a lowered-calorie diet, but instead, focus on substituting one healthier option at a time for a day, then gradually substitute more along the way. One example would be to eat yogurt instead of ice cream, if you can find a flavor that you’ll like, look for brands that are high in protein, since that will make it much more filling. Also, insert veggies when you can, such as broccoli, spinach, carrots, and even cauliflower.
A great meal plan with these would be to eat them with meat in a low-calorie sauce, or even steamed. Look, I’m not saying you should go super-clean and eat only chicken, brown rice and veggies (since that wouldn’t work in the long run, and even I couldn’t stand that), but rather, incorporate small healthy portions into your daily meal routine. This can go a long way, since it would really reduce the calorie intake, and help to keep you full throughout the day.
One excellent way to watch calories, would be intermittent fasting – skipping a breakfast meal, and only eating lunch and dinner, or skipping both breakfast and lunch, and have a MASSIVE 2000 calorie dinner! Although this may be harder than it sounds, I’ve tried this myself many times before, and really experienced a difference in energy, and fat-loss. Eating only one or two meals a day makes it much easier to stay within calorie limits, and so then you can really still eat the foods you love-without the weight gain!
Your Diet Is Made Of Your Habits
It goes without saying that any fat-loss program is only as good as your willpower to stick with it as a daily habit. The best diet is the one that you can stick with every day. Simply restricting what you eat and how much you exercise isn’t enough to sustain a nice body and diet; You’ll need to work hard, and get results slowly, that way you’ll be able to stick with whatever program you decide to follow.
Keep in mind that crash diets rarely work long term – meaning that fast results won’t last if you can’t keep it up. As I’ve said earlier, gradually substituting one healthier option of food for another daily, is a sure way to keep your diet going, and your belly fat-loss burning every day. The one thing where people usually give up the effort, is in the nutrition part of a diet and exercise program.
People generally tend to severely restrict foods that they feel would cause big weight or fat gain, and then later on binge-eating when they can’t take it anymore. Like the old saying goes: “Everything in moderation”. This is very true, even today. In a world filled with thousands of diets, workout programs, health-branded foods, and even diet pills, the easiest way towards belly fat loss is simply watching your calorie intake!