How lose belly fat ? This is a question that many of you ask. Beyond its unsightly appearance, too much fat on the abdominal area can be harmful to your health. It is therefore important not to let your love handles settle. In this article, I will explain how to lose fat in 3 steps.
Abdominal fat, a health hazard
You dream of seeing your abdominal strap well drawn? Know that it is not reserved only for others. With the right method, patience and willpower, you can do it!
On the other hand, don't expect to lose belly fat after a few days of effort. It takes time and discipline to lose weight sustainably.
As its name suggests, abdominal fat is stored in the belly. Nutritionists agree that it is mainly due to bad eating habits. A caloric intake higher than your needs and a diet too rich in fats lead inexorably to overweight.
In addition to the aesthetic aspect, eliminating superfluous fat is also the best way to stay in shape. good health. In fact, many studies have stated that visceral fat can increase the risk of disease cardiovascular disease, stroke, cancer and diabetes.
Some researchers have even demonstrated a link between waist size and life expectancy. In concrete terms, the larger a man's or woman's waistline, the shorter their life expectancy.
Unfortunately, it is not possible to lose belly fat (or any other part of the body) locally. To eliminate this fat, you will need to lose weight in a global way.
This is, for example, what Pascal managed to do by following my tailor-made coaching.
By adopting the right strategies and following my advice, Pascal lost several pounds in just a few months. His waistline has become much slimmer, as has his entire body.
3 steps to lose weight
Looking for a way to lose belly fat? There is no miracle recipe. However, you will easily reach your goal by applying these 3 steps:
- consume fewer calories than you need
- take care of your diet
- practice a physical activity on a regular basis
Step 1: Establish a caloric deficit
Do you know the secret to losing weight?
It can be summed up in two words: caloric deficit.
A caloric deficit is simply consuming fewer calories than the body needs to function.
Your caloric need is calculated according to different criteria: your age, your gender, your weight, your height and your physical activity level. To calculate it precisely, use the calorie calculator available on my site.
Let's say your daily requirement is 2,000 calories. To lose weight, you would need to eat 1,600, 1,700, 1,800 or 1,900 calories per day. An application such as MyFitnessPal will allow you to easily track your caloric intake by entering the foods you eat.
Your weight on the scale will gradually decrease. Be careful, a weight loss is never linear. Don't worry if you gained a few grams when you weighed yourself one morning. It's perfectly normal.
Also be careful not to set up a caloric deficit that is too aggressive. You may feel tired and lack energy, making your dry run ineffective.
Once you have reached your goal weight, the main risk is to regain the lost weight. To avoid this, increase your calorie quota little by little until you reach a maintenance level.
And the fat burners in all this? These food supplements can eventually help you increase your energy expenditure. On the other hand, a fat burner will be of no use to you if you neglect your lifestyle and do not exercise.
Step 2: Adopt a healthy and balanced diet
Now that you know what a caloric deficit is, let's look at the quality of your diet and the macronutrients (the famous carbohydrates, fats and proteins).
To have a flat stomach, a balanced diet is unavoidable.
When on a diet, choose unprocessed products, fruits and vegetables and protein-rich foods (white meat, red meat, eggs, fish, etc.). In fact, to limit muscle loss and feel full, you should eat about 2 grams of protein per kilo of body weight every day. If you weigh 80 kilos, 160 grams of protein are necessary.
On the other hand, processed foods, often too sweet and too salty, will not provide you with any nutritional benefit. To succeed in your diet, avoid industrial fruit juices, sodas, alcohol, cakes, pizzas and other fast foods.
Of course, wanting to lose belly fat doesn't mean you have to deprive yourself of everything. By maintaining a serious caloric deficit, you can give yourself a break. cheat meal per week. It's up to you to find the right balance.
Step 3: Exercise
To eliminate belly fat, the quality of your diet accounts for 70 % of the results. Practicing a sports activity regularly will however allow you to transform your physique more quickly.
To get rid of belly fat, schedule 3 to 4 workouts per week.
The ideal is to mix weight training exercises with HIIT sessions (High Intensity Interval Training). You will thus considerably increase your energy expenditure and will be able to burn calories.
To do this, you have two options:
- incorporate high-intensity cardio at the end of your workouts strength training
- do 2-3 strength training sessions and 1 HIIT session during the week
The practice of bodybuilding is a formidable efficiency to lose belly. By developing your muscle mass, you will increase your basic metabolism. In other words, your body will burn more calories at rest!
Activities cardio such as running, cycling or swimming are excellent to complement your main training.
On the other hand, spending hours making abdominal exercises (crunches, leg raises, obliques, etc.) will not make you lose abdominal fat. While it's important to do crunches several times a week to build volume, these exercises have a low energy expenditure. So consider incorporating them into your workout plan, but don't make them your primary exercise.
Finally, wear a sweat belt will not allow you toget a flat stomach. This fitness accessory is ineffective in that it does not make you lose fat, but simply water.
To conclude
You now know how to lose belly fat. And you've understood that it doesn't involve the umpteenth miracle diet seen in a magazine. Only a caloric deficit, along with a balanced diet and physical activity, will allow you to reach your goal.
