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9 Reasons Your Belly Fat Doesn’t Go Away And How To Get Rid Of It

9 Reasons Your Belly Fat Doesn’t Go Away And How To Get Rid Of It

It’s hard to comprehend when you truly think about it, but the facts don’t lie: one in three Americans are obese, and this trend doesn’t seem to be slowing down quite yet. Chances are there’s a bit (or maybe a lot) of stubborn belly fat you’ve been trying to clear yourself of. Rather than spend another whole year with this cumbersome cellulite, check out nine ways to get rid of it for good.

1. Find out exactly how much protein you need

This one is all about the activity level in life you already sustain. In a world where the media and lobbyists have virtually dominated consumers’ conceptions of protein needs, most people still believe they aren’t getting enough protein. The opposite is actually the truth. Most people are already getting as much protein as they need, if not more.

The catch here is to know what number to shoot for, if your energy expenditure is high. For every pound of lean body mass, you should aim for 0.5 to one gram of protein. This ensures all fitness activity, such as strength training or cardio, is followed by adequate amounts of protein replenishment.

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2. If your body needs more, adjust your intake

If you are training for a focused athletic accomplishment (such as marathoning or power lifting) or an elite athlete, you’ll certainly need more protein. Your protein intake (and the type of protein) should be custom-fitted to the specific activity you’re engaging in. Most weightlifters and bodybuilders consume whey protein, where as heavy cardio and individuals with other food preferences may call on pea protein or brown rice protein.

3. Stay annoyingly low on carbs

Yes, it’s true: one of the fastest and most reliable ways to lose weight is to avoid carbs. Eating less than 150 grams per day will dramatically boost your body’s ability to burn fat and understand how to use glucose better.

4. Drink more water than you do normally

Water is one of the primary “transport” substances your body uses to get things done. Not only does water keep you hydrated and refreshed, it assists your body in converting carbohydrates into usable energy. Water is used to remove waste products and is also involved in breaking down unwanted fat cells.

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5. Start eating more fat

Yes, you read that correctly.

Fat is actually the body’s best source for energy, so you’d be remiss to avoid this tip. It sounds counterintuitive from the get-go, as the very word “fat” is reviled and despised by millions of Americans and others around the globe. Yet, fat has nine calories per gram, while carbs and protein only have four. So by this logic alone, you can eat less fat and still get more caloric nutrition than you would eating simply carbs or protein.

6. Try a few days with 50g of carbs or less

Doing some “carb fasting” where you consume almost no carbohydrates at all will actually kickstart your body into burning more fat. Your body uses about 150 grams of carbs per day, but what it can’t obtain from your food that day, it will procure from gluconeogenesis. This fancy word means “to create new glucose”.

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7. Kick your day off on the right foot

To help your body know how to best use carbs, consuming the largest amount of carbs first thing each day is a solid approach. This provides your body with ample time to assimilate the carbs and use them up before they are stored as fat.

8. Divide and diversify with protein

Including a smaller amount of protein at every meal, instead of consuming during one large “protein window” is actually best for your body. Your digestive system can only process a certain amount of nutrients at any given time, so it’s optimal to spread your protein consumption out across meals. This is closely related to how you can actually toxify your body if you consume too much of any given micronutrient.

9. Complete your evening on a light note, with healthy fat

When it’s time to consume your final meal of the day, remain nutrient-focused rather than succumbing to overly sweet and barren carbs. If you’re the conventional type, basing a light meal around fish is recommended by dozens of top health organizations. If you’re the plant-based type, some no-sugar-added peanut butter or half of an avocado is best. Then, while you’re sleeping, your body will use these fats and protein to restore damaged muscle and refresh cellular components that require fat.

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Featured photo credit: We Love Costa Rica via welovecostarica.com

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Brad Johnson

Top 5 Kindle Author | Author of 10 Books

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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