Lose Weight | Lose Belly Fat | How To Lose Belly Fat

What is the best way to lose weight, particularly belly fat?

I get this question all the time. It seems like nothing says you’re getting old like having belly fat.

There are many ways to lose belly fat – extreme dieting, crazy food cleanses, fat loss pills, tea supplements etc but it is the rare person who has the patience to do a lifestyle overhaul to look at their habits that led them to having belly fat.

Instead of focusing on fast fixes and specific foods I’m going outline 5 key habit changes you need to know to not only lose the belly fat but to keep it off for life. So let’s get started!

Key Habit #1 - Eat fewer calories

How many calories we burn everyday is determined by our height, gender, age, and lean muscle mass. The heavier and taller we are the more calories we burn. Men burn more calories than women when they are of equal height and weight because of their muscle composition.

When I was younger I didn’t think about calories or about what I ate. My family cooked reasonably healthy and I would have pizza and McDonald’s here and there but it wasn’t an everyday occurrence. I ate a lot of rice with my meals because it was a staple in my Asian diet.

I didn’t realize that I was skinny fat until I went to college and got my bodyfat measured. I was wearing the same size clothes in college that I did in highschool so I thought that was a good thing until I wanted to put on lean muscle mass like the magazine covers.

This was when I realized that I was considered obese on the inside eventhough I looked skinny on the outside and I was eating healthy too.

I have female clients who come to me with the same circumstance, they eat healthy but then how come they still have a muffin top? I tell them that it’s not what they eat that determines whether they get a belly or not but how much they’re eating.

To really lose the belly fat you must know how many calories your body is burning. This number is your TDEE, total daily energy expenditure).

Google for a calorie calculator and it will tell you’re your TDEE then reduce the calories by about 10 to 15% so that you’re eating less than your body burns. This turns on the fat burning energy mode.

Key Habit #2 - Eat healthier

The quality of your diet is reflected in the amount of fat you have on your body. The poorer your diet the more easily you put on fat because you’re eating foods that are energy/calorically dense but have poor nutritional value.

Changing the quality of your diet alone can help you lose belly fat simply because you’re eating fewer calories in your diet. A healthy diet full of vegetables and lean protein contains fewer calories than Chinese take-out and will help keep you satiated.

Often times this change in diet is enough to spur on fat loss because it’ll make you seem like you’re eating more calories but in reality it’s less. Take a look at the image below and you’ll see how 400 calories looks different depending on what you’re eating.

Focus on whole nutrient dense foods to maximize the nutrient value of each calorie. Instead of going for the chicken nuggets go for the whole chicken breast. Abstain from granola and protein bars which are full of sugars and go for the loose trail mix instead.

Key Habit #3 - Exercise Especially Strength Training

Get moving in any way possible but mostly focus on strength training. Having more lean muscle mass helps you to burn more calories now and in the future as oppose to cardio in which you’ll stop burning calories the moment you stop.

Having a high lean muscle mass creates a bigger energy burn so that everything you do will cost more calories than if you had a higher bodyfat. A higher lean muscle mass also contributes to improvement health, fewer injuries, and a better quality of life as you grow older.

The best way to build lean muscle mass is to focus on heavy, compound movements like the ones below,

I was super intimidated when I first stepped into my college weight room because I didn’t know what to do and what equipment was what.

Took me a year to get somewhere and to figure it out. These days you can skip or even expedite your learning with a good personal trainer.

Make exercise a regular part of your life instead of a one-time temporary change.

Create this healthy habit of lifting weights at least 2X a week and work out with challenging weights. Your future you will thank you because everyone grows old but we can alter how we grow old.

Exercise is a way to help you burn extra calories to lose the belly fat but you cannot burn as many calories as you would by cutting them out of your diet. Focus on cleaning up your diet and figuring out how many calories you need then supplement with exercise.

Key Habit #4 - Sleep Better

Funny how we like to brag how little sleep we got last night as if staying up was a badge of honor. Your body needs 7 to 8 hours of sleep and getting enough sleep contributes to fat loss in multiple ways,

• More Willpower – when you’re sleep deprived you give in to your cravings more easily. Your body will crave sugars and carbs to make up for the lack of sleep the night before.
• Lower Cortisol Levels – the same pre-cursor that produces testosterone for building muscle also creates cortisol your stress hormones. You only have a limited amount of this pre-cursor everyday so when you lack sleep you’ll produce more cortisol instead of muscle.

In my early 20s I was able to live off of 6 hours of sleep a night but as I grow older I’m more sensitive to sleep deprivation. I notice how cranky I am when I sleep less than 7 hours and how I become more A.D.D. on tasks that require focus.

Getting enough sleep is crucial for continual fat loss. When we run low on sleep our stress hormone cortisol kicks in and we end up being sensitive to cravings, junk food binges, and store more fat as a result of cortisol.

A lack of sleep is taking a step backwards in your belly fat loss because your body is working against you.

Key Habit #5 - Lower your stress level

Cortisol is produced by your adrenal glands to increase blood sugar levels to prepare for a physical battle even if it's just excessive worry over tomorrow morning's board meeting. Your body doesn't know the difference.

Cortisol gets produced when we're stressed and when we constantly have excess sugar in our blood stream it promotes the storage of fat.

A sign that you have excess cortisol in your system? Belly fat.

In fact if you store most of your fat in your abdominal region as a skinny fat woman you're more vulnerable to the effects of stress compared to women who are generally overweight and store fat elsewhere.

Good luck!

What is the quickest way to lose fat without exercise?

I lost a lot of weight doing the keto diet.

I know how hard it is when starting out, it seems like so much research to figure out what you need to eat and do.

A keto diet can be especially useful for losing excess body fat without hunger.

This diet is a lot of hard work, you have to really put in effort to get the results you want.

Find out what type of keto you are doing:

Standard ketogenic diet: This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet: This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet: This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

DONT CHEAT!!! KETO IS LIKE MARRIAGE IT DOESN’T WORK IF YOU CHEAT

I’m just saying … Keep it real, never lie to yourself

I know how hard it can be to start something like this on your own, especially if you are alone in your quest to become “fit” it’s really hard. But…

Stick to it and you will see results very soon! They don’t happen overnight but give it a few weeks and you can start to see the real result.

I started with Keto diet because it’s been used and recommended by many doctors. Especially the 28 day Keto diet which helped me lose 10lbs in the first week.

If you are interested you can find more information here: Keto Diet Challenge - Instant Weight Loss - (Amazing results)

What is the most effective tip to lose belly fat in a month?

I am not an expert, but I will show you what my belly looks like without working out at all. Most people say “ You have good genes!”, no I just know how to eat well.

1. I never eat meals with more than two main ingredients (excluding spices). For example, some kind of meat with a salad.
2. I never eat heavy salad dressings, only olive oil and apple cider vinegar or balsamic.
3. I like salt, so I buy KCl, potassium chloride or what people call light salt. On the back of every packaged food, there is a table with nutrition facts. Buy stuff that have the least amount of sodium. Most companies advertise with “low fat”, or “low sugar”, but they almost never point out to the amount of sodium. Sodium makes your metabolism times slower by retaining water.
4. I eat my meals with at least four hours in between.
5. I never eat breakfast. In the morning, if I feel hungry, I would eat a fruit (only one kind, it can be two bananas, but not a banana and an apple).

The idea is that every time you eat, your digestive system dissociates different food with a different acid. So, if you mix food too much, you complicate the process, even if you only eat quality meals.

6. You feel like eating chocolate, eat it, but don't eat anything else. Then your digestive system has to take care of only one thing at a time.

7. I never eat carbs ( like bread, chocolate, beans and etc…) in combination with meat. This is the worst combination!!! This is why burgers make you fat : bread with beef. If you feel like eating a burger, do it, just take the bun out.

8. Forget about ketchup. It is NOT made of tomatoes, but of corn syrup. It is terrible for you. Same for mayonnaise and mustard.

9. No soda drinks, ever. They do not do anything for you and, believe me, once you stop drinking them, you will never miss them.

10. Green tea will make your metabolism much faster, try drinking two a day, but don't load them with sugar or honey.Try getting used to drinking it tasteless, in no time you will get used to it and you will start liking it.

11. Do not load your fridge with a ton of food. My grocery store is nearby and I try to go everyday. This way, I always buy what I feel like eating and I satisfy my appetites with fresh food.

12. Forget about this one month. Prepare yourself to do it for the rest of your life! This is a way of living, not a diet. Create habits and you will not have to worry about it again.

13. Work out not because you want to lose fat, but because it is fun. Precondition yourself to believe that this is an enjoyable activity not a punishment because you are chubby. I don't really have much time to work out but I try whenever I have time. I don't do it because I have to lose weight though, it just helps me being more concentrated, which is very important for my routine.

14. I almost forgot, think in advance where you will be during the day. For example, if you are invited at a friend’s house, you probably know that they will feed you and you also are probably aware with what. Try to combine this with the rest of your meal during the day. You know your friend likes to make mashed potatoes , try eating the same thing during the day or something compatible like veggies, not a steak.

How can I lose belly fat and maintain a flat belly?

TOP 10 TIPS TO LOSE BELLY FAT NATURALLY!

Hiii friends, I checked all Quorra ansswers and best tips to how to lose belly fat naturally on the internet as below. I hope you enjoy it.

2. Think eating plan, not diet.

Ultimattely, you neeed to pick a heallthy eatiing plan you can sticck to, Stewart says. The benefit of a low-carb approach is that it simply involves learning better food choices—no calorie-counting is necessary. In general, a low-carb way of eating shifts your intake away from problem foods—those high in carbs and sugar and without much fiber, like bread, bagels and sodas—and toward high-fiber or high-protein choices, like vegetables, beans and healthy meats.

#2. Use TheFlatBellyFix technique:

TheFlatBellyFix by Todd Lamb is a uniique sysstem desiigned to blasst away stubbborn bellly fat in as litttle as 21 days.

Now, I know it likkely sounnds likke just another gimmicky fitness plan that promises to provide results, but don’t be mistaken. Often times, most of those programs will provide results if you follow their regime precisely. Unfortunately, the regime is usually too unrealistic to follow. The good news is that the same can’t be said about The Flat Belly Fix.

In fact, it’s likkely one of the easiiest progrrams to add into your daily regime because it doesn’t require you to spend hours on end working on your health and fitness, yet it still focuses on exercise and healthy eating. Intrigued? As was I! Let’s discover whether this online fitness program is worth your pretty penny.

3. Reduce your stress levels

Strress causses youur body to gain fat because it triggers the release of the stress hormone cortisol, which in turn increases your appetite.

How do you reliieve strress? To an extent, the answer is personal – we're all different – but studies consistently show that getting out in nature and regular bouts of meditation work to reduce our anxiety.

4. Don't eat a lot of sugary foods

Caloriie for caloriie, sugar is different to other food groups such as protein, complex carbohydrates, and fat, because it confuses your normal appetite controls and causes your body to produce fat. Refined sugars are often hidden in a plethora of different products that you wouldn't expect such as fruit juices. Make sure to check the labels before eating the products.

5. Address food sensitivities

Peoplle offten have foood sensitivities that go unaddressed for years. If you think you may be suffering form an allergy, it's important that you report it to your doctor who may refer you to a dietitian.

Common food sensitivities include dairy and gluten, both of which can result in an inflammation of the gut, making it even more prone to developing more sensitivities. Addressing these allergies can have dramatic impacts on weight loss, and even mood and behaviour.

6. Perform resistance training

Everryone knows that regullar exercise is necessary in order to lose weight; however not everyone knows that resistance training is one of the best way to do so.

Resiistance traiining, also known as weight lifting or strength training, is important for improving and maintaining muscle mass. It also helps to spike our metabolisms, which means your body burns fat even after you've left the gym.

Howevver, it's worrth saying that the best possible training plan probably combines a variety of exercises. In one study of teenagers, it was proved that a combination of weight training and aerobic exercise was the most beneficial – which means that barbell curls alone aren't the answer.

7. Get plenty of restful sleep

Sleeep is one of the most imporrtant aspects of your overall health and wellbeing, especially when it comes to managing your weight. In one 16-year study, it was shown that women who slept for less than five hours a night were significantly more likely to gain weight around their bellies than those who slept seven hours or more.

Eassy ways to imprrove the quality of your sleep are by making sure you don't look at screens late at night, and by practicing some gentle yoga before bed.

8. Eat fatty fish every week

Omegga 3 fattty acids are lauded with such attractive qualities as delaying ageing and fighting degenerative diseases. However, it's less well known that eating fatty fish is also excellent for weight loss (when accompanied by a balanced diet and regular exercise, of course). Foods such as mackerel and herring are high in protein and 'good fats' that help to break down some of the more dangerous fats in your body. Try to eat fish twice or thrice a week.

9. Replace some of your cooking fats with coconut oil

Put asiide the butter and olive oil: coconut oil should be your new go-to medium for frying and basting. The reason is that it can withstand much higher heats, so it's less carcinogenic than other oils. Studies show that the medium-chain fats in coconut oil boost metabolism and decrease the amount of fat you store in response to high calorie intake.

10. Eat plenty of soluble fibre

Soluble fibrre is ideal for aiding weight loss because it forms a gel with the food in your digestive tract, slowing it down as it passes through. Studies show that this type of fibre helps you lose weight because you feel fuller for longer, meaning you naturally eat less.

Excelllent fooods to eat to increase your soluble fibre intake include avocados, legumes and blackberries.

The Top 7 lean Muscle-building Foods

1. Eggs

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol Opens a New Window. and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

2. Nuts

Nuts are a must for any guy struggling to put on muscle weight. 1 ounce of cashew or almonds contains 150-170 high quality calories. Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline. Nuts are also extremely portable, making them the perfect thing to snack on during the day if you need to increase your calorie intake.

3. Protein Shake

A protein and carbohydrate recovery shake should be the cornerstone of your muscle-building program. Drinking a shake consisting of protein and carbohydrates before your workout sets the stage for optimal muscle growth and nutrient usage. Research from several universities shows that this power nutrition combination puts the brakes on excess muscle breakdown, jacks up protein synthesis, rapidly refills stores of muscle energy, increases blood flow to your muscles, up-regulates creatine transport, and improves your body’s ability to process and use carbohydrates for hours following your workout.

4. Full-Fat Cottage Cheese

Cottage cheese’s muscle-building powers come from two different components. Cottage cheese contains a high proportion of casein, the slow-digesting dairy protein. When you eat casein, your blood amino acid levels rise slowly and stay elevated for longer than if you would have eaten whey (the other dairy protein). Cottage cheese also contains live cultures—also known as good bacteria—that will help you break down and absorb all the nutrients you need to get bigger and stronger.

5. Chickpeas

Chickpeas should be your anytime carb source of choice. If you are having trouble getting big and staying lean, replace some of the rice and grain in your diet with chickpeas. This versatile bean contains 45 grams of slow-acting carbs per cup along with 12 grams of fiber.

6. Lean Beef

For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine Opens a New Window. . Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. As an added benefit, people who eat more red meat report feeling lower levels of anxiety and stress, according to research from the University of Melbourne.

7. Rotisserie Chicken

Rotisserie chicken should be your emergency muscle food. Available at almost all supermarkets, rotisserie chickens provide you with readily available ready-to-eat high quality protein in a delicious package. Have one or two breasts, or mix and match light and dark meat—whichever fits your diet.

Hope you like it :-).

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