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Losing belly fat has been consistently a challenge for most of us. People are seeking the solution on every Q and A forum, blog, website, community, social media, etc.
But you can’t say no if I would say that people are just looking for fast track solutions…….. solutions with a direction of no efforts and that is why some scammers are robbing your hard-earned money by selling their so-called MAGIC PILLS.
Well, firstly you need to understand that there are no shortcuts to lose belly fat. Also, it is really important to understand that spot reduction is not at all possible. You can’t simply lose belly fat without losing fat from other parts of the body. Your body loses fat overall and you can’t decide where to lose more or less.
Some bit of effort has to be made in order to get rid of the overall fat of the body. Here I am sharing some easy ways and suggestions that can help you lose fat.
1. Calories In Calories Out
All logic of losing fat is baseless if you don’t follow the below formula
Calories In = Calories Out (-) ‘x’ Calories
Let me explain, it’s not a typical math formula.
You just need to understand whatever calories you are consuming in a day, you have to burn out the same number of calories plus an additional of 300-500 calories per day in order to lose your belly fat or body fat.
You are consuming 2000 calories per day then you need to burn 2000+ 300 or 500 calories i.e. a total or 2300 or 2500 calories per day.
2000 Calories In= 2300 or 2500 Calories Out
You simply need to burn more calories than you are consuming through exercise or any other physical activity.
2. Create a Caloric Deficit
The second or another important method is to create a caloric deficit in your daily diet. This is quite similar to the above method.
Your body needs a particular amount of calories in order to maintain the same weight. If you are consuming fewer calories than required then it will certainly help in losing weight.
Very few people know that our body burns calories even while breathing, talking, sleeping, etc.
Suppose your body requires 2500 calories per day to maintain the same weight and you are consuming 2000 calories so you are able to create a deficit of 500 calories per day means 3500 calories per week which will help you in losing up to 1 pound of weight every week.
3. Walk and Climb
In order to burn more and more calories then walk as much as possible every day. Also, the use of stairs will be more helpful to burn calories, for your joints and heart health as well.
Of course, climbing stairs will burn more calories than walking but you can combine both in your daily routine. Use stairs at offices, malls, shopping centers, etc.
4. Manage the Macros
Managing your daily macronutrients assists in keeping your calories on track which eventually leads to belly fat loss.
When you are striving to lose fat then your daily macronutrients intake should be like
Protein: 50% of total calories
Carbohydrates: 30% of total calories
Fats: 20% of total calories
A fluctuation of ±5% is acceptable.
5. Exercise and Nutrition
Yes, this is the most common method by which everyone knows that they can lose belly fat by exercising but I would recommend if you combine it with the right nutrition then results will be inevitable. Workout alone can’t be helpful if you don’t fix up your diet.
Keep a balance in your workout and nutrition.
Speed Up Your Metabolism
There are a lot of ways that aid in increasing your metabolism which is the main catalyst in fat loss. Below are some ideas to speed up your metabolism
- High-intensity workout
- Weight training
- Green tea and coffee (Along with proper diet & exercise)
- High protein intake
- Good fiber intake
- Veggies, fruits, and salads
- 3-4 liters daily water intake
7. Add Low-Calorie Foods
Adding low-calorie foods to your diet helps in managing your daily calories. There are plenty of options which you can add to meet your daily requirement. You can add green vegetables like broccoli, spinach, cucumber, etc., lean protein like egg whites, chicken breast, soya bean, etc.
8. Divide Your Meals
It’s always better to eat in small proportions rather than eating bulk meals loaded with a lot of carbs and fats. Divide your daily meals into 5-6 small portions which eventually help in regulating your metabolism and keep you abstained from overeating. You can have 3 main meals (breakfast, lunch, and dinner) and 2 snacks in the same. Balance your meals with servings of veggies, fruits, protein, complex carbohydrates, and more of good fats (saturated fats).
The above factors will certainly help you lose not only overall fat but also belly fat. But remember the main key to lose weight or fat is creating a caloric deficit in your diet. The other methods can complement and accelerate your fat loss journey if paired with good nutrition (caloric deficit) and workout. Hope this will help in making the right decision for those who are struggling to lose belly fat.