How to lose belly fat? Is there a simple way? Or does it require a vigorous workout routine with intricate diet plan?
You will be happy to know that you do not have to do endless amount of abdominal exercises with hundreds of reps to lose fat. Also this article isn’t a magical diet programme that will help you lose belly fat quickly.
We are here to reveal the simple facts of how easy it can be to reduce belly fat.
Facts of How to Lose Belly Fat
It essential to know that the best way to lose belly fat is to have a good fat loss or muscle building routine. One must embrace the truth before one can start losing belly fat.
The sad truth however is the general public are not interested in working out. Is this due to laziness? Or maybe it is due to a demanding working life.
Whatever the excuse know yourself and accept if you are one of those that are willing to workout hard or one that cannot commit. The quicker you find out who you are the quicker you will discover the best way to lose belly fat or body fat.
We understand that exercise isn’t the best way to lose fat for everyone. People don’t always have the time to exercise nor are they interested in the idea of exercising.
Those that detest working out will find this article extremely helpful. The best way to lose belly fat is best achieved by controlling what you eat.
Please remember that you don’t have to be like those fitness freaks (not a bad thing) and measure and calculate everything you eat. You don’t even have to have a diet plan just control and understand what goes in and out of your mouth.
Lose Stomach Fat – Basics
We want everyone to know the basics of how to lose body fat which ties into how to lose belly fat. The basic formula to lose belly fat is to consume less calories than what your body actually requires.
Please do not let the word ‘calories/kcals’ scare you. It is important to be aware of what calories are and how they can alter your body.
Eating less than what the body requires will create an environment that allows the body to burn off fat.
WARNING! However eating far less calories than what the body needs is not the answer. If you do this you are robbing your body of important nutrients, you will lose focus and most probably pass out. Eating too little calories in the long term will be detrimental to your health and will possibly lead to anorexia.
Calculating How To Lose Belly Fat
Calculating the amount of calories your body needs just to function properly and how much calories you need to eat to lose wait is the most proven way to lose belly fat.
We will explore the depths of this but for those NOT interested in the science of fat loss then skip this and read below: How to Lose Belly Fat Tips, to discover a quick fix.
Please understand that skipping this section you are robbing yourself of obtaining adequate knowledge on how to lose belly fat.
What are calories? Calories (kcals) are the units we use to measure energy in foods. It’s a universal unit of measuring the amount of energy in food.
To lose fat one has to know how much energy is required for the body to sustain itself. When one discovers this then you simply eat a total of food with less energy that what the body needs. This creates a deficit of energy (calories).
Calculate Basal Metabolic Rate (BMR)
Basal Metabolic Rate needs to calculated in order to understand how much calories your body needs minimal just to function.
BMR is simply the amount of calories the body needs to remain alive. Best way to imagine BMR is imagine you are laying stationary in your bed. No movement is allowed just the natural movement of your organs working. To eat enough so your body remains its natural functions.
Calculating your BMR is essential for learning how to lose belly fat.
Here is the formula to calculate your BMR for male and female:
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Example: 32 year old man. Height 180cm and weighing 80kg.
BMR = 10 x 80 (kg) + 6.25 x 180 (cm) – 5 x 32
BMR = 1765
Total Daily Energy Expenditure TDEE)
Total Daily Energy Expenditure refers to the summation of everything your body does actively and passively to burn calories within a day (24 hours).
So the total amount of calories your body needs according to every day activity. So the more active your are then generally the more calories one will have to consume.
Just like calculating your BMR is essential to lose belly fat, calculating your TDEE is another piece of the puzzle to help you lose belly fat.
Here is the formula to workout your TDEE:
TDEE = BMR x Activity Factor
Activity Factor Table
|Amount of Exercise/Activity||Description||TDEE/ Maintenance|
|Sedentary||Little or no Exercise/ desk job||x 1.2|
|Lightly active||Light exercise/ sports 1 – 3 days/ week||x 1.375|
|Moderately active||Moderate Exercise, sports 3 – 5 days/ week||x 1.55|
|Very active||Heavy Exercise/ sports 6 – 7 days/ week||x 1.725|
|Extremely active||Very heavy exercise/ physical job/ training 2 x/ day||x 1.9|
Let us use the same example above with a male weighing 80kg, aged 32 and a height of 180cm. His activity factor is sedentary (x 1.2) so to calculate TDEE you do the following.
TDEE = BMR x Activity Factor
TDEE = 1765 x 1.2
Total Daily Energy Expenditure = 2118
Therefore in this example the man will need to consume at least 2118 kcals to maintain his current wait, based on his activity lifestyle.
How to Lose Belly Fat with Calories
Now that you are able to work out your BMR and TDEE you can now truly learn how to lose belly fat. In order to lose belly fat you need to do the following:
- Calculate BMR
- Work out what Activity Factor you belong to
- Calculate TDEE
- To lose belly fat the formula is TDEE kcals – 250 kcals
So your TDEE subtract 250 kcals. This creates a deficit of 250 kcals and it will allow you to lose fat. Now the next step depends on your individual body. After 4 weeks to 6 weeks, subtract a further 250 kcals. So by 4-6 weeks you will have a new calorie deficit of 500 kcals.
You can keep up this formula for months and your body and belly fat will continuously dropping. However patience is your best friend. Be patient as losing belly fat doesn’t happen over night. But you will definitely see and feel the results.
What will happen initially is you start losing a bit of weight which excess fat. This can from anywhere on your body as it is purely dependant on individuality. Soon after your belly will disappear too.
How to Lose Belly Fat Tips
How to lose belly fat our best tips. For those finding it difficult to lose belly fat by manipulating the calories that you consume do not fear!
There are other ways to lose belly fat in which we have compiled a simple list of tips, that you can follow straight away to lose belly fat.
NOTE: Combining the formula above and the tips below is a huge recipe for success in terms of helping you lose your belly fat more effectively.
1. Reduce Your Portion Size for Every Meal That You Eat
Reducing your portion size is very simple as you use the size of the fist to measure portion. Or if you are not visual then you can substitute your regular bowl for a smaller one.
This helps control the release of insulin. Too much insulin released from the body will make you gain fat especially in the belly.
2. Spread Out Your Meals Evenly Throughout The Day
(Eat every 3-4 hours) You have to spread out your meals throughout the day. On average it will probably around 3-4 hours gap in between your meals. Do not skip meals.
3. Try and Have 4-6 meals a Day
(This helps to speed up your metabolism) Have 4-6 meals a day bearing in mind your current lifestyle. 4-6 meals does not mean 4-6 full meals on a plate. Meals can be some fruits, a little sandwich or a healthy breakfast bar.
Eating more frequently has proven to help reduce body fat. If gaps between meals are too high then you are likely to add fat. This is simply due to regular human behaviour. When time between meals are prolonged this associates with people eating bigger meals. Bigger meals mean gaining weight.
4. Eat Till You Are Satisfied – NOT Full
This is probably the most important rule you could follow to help you lose belly fat. Eat till you are no longer hungry which means you no longer feel the hunger ‘pains’. You will learn to feel satisfied eating this way. This is essential as you will not over eat which tells the body not to store any unnecessary fat. A positive side with eating till you are satisfied along with the benefit of losing belly fat is you get to eat more throughout the day.
5. Do Not Sleep On An Empty Stomach
(This will make you bloated after you eat breakfast if you sleep on an empty stomach) Empty stomach fat stomach. Depending how many hours you sleep a day, the body is deprived of food every night for 6-10 hours when you sleep. Do think your body does nothing and starve?
No, your body think its in starvation mode and starts regulating blood sugar levels. This slows your metabolism immensely, which means when you do eventually eat (breakfast or worse lunch) your body takes a long time burning the food.
6. Increase Your Activity Through Out Your Day
(Walking more/doing additional house chores) More activity throughout the day means you are burning more calories which will help you lose belly fat. Activity must ensure that you are standing on your feet not sitting bike for example.
Exercise is ideal but not necessary if you follow the steps above, just keep yourself moving. A great way to measure if you see or feel your sitting for too long, get up and walk about for a few minutes. Doing this throughout the entire day adds up and will do you wonders.
In fact there are fitness trackers that help remind you to stand up and keep track of your daily activity, however small the activity might be.
7. Reduce Alcohol Consumption
Do we have to explain this reducing alcohol consumption? Reduce the units that you consume daily and weekly. If you drink alcohol every day then that needs to change. The change doesn’t have to be immediately but gradually and you see the belly fat melting off.
Soini, S et al. (2016 Jan 28). Weight loss methods and changes in eating habits among successful weight losers. Retrieved from http://www.tandfonline.com/doi/abs/10.3109/07853890.2015.1136428?journalCode=iann20 (tandfonline)
Schoenfeld, BJ et al. (2015 Feb). Effects of meal frequency on weight loss and body composition: a meta-analysis. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26024494 (PubMed)