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The 5 Best Scientifically Proven Ways to Lose Belly Fat

The 5 Best Scientifically Proven Ways to Lose Belly Fat

The number one reason men and women still have unwanted belly fat is because they aren’t on an effective fat loss routine. You know, like one that actually gets results. No results, no motivation, right?

So, what is the best way to get the kind of results you can actually see in the mirror and keep you motivated to stay on track.

After years of trial and error, here is my list of the 5 best ways to lose belly fat.

1. Get in the Fat Burning Zone

Getting in the Fat Burning Zone means exercising at an intensity and/or duration that actually burns fat. To do this, you have to get your heart rate into a target range that forces your body to burn fat as a source of fuel. Your belly fat burning target heart rate is based on your age. If your exercise routine is not intense enough, you won’t lose your belly fat.

Intensity is only half of the story. Duration is also a factor. To really lose belly fat you may need to exercise everyday for up to an hour or more, depending on what intensity you are working out at.

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Listed here are some exercises to give you an idea of the intensity level you need.

Best Intensity Exercises:

  • Stair Master (600 calories/hour)
  • Elliptical (600 calories/hour)
  • High Intensity Interval Training (HIIT) (800 calories/hr)

Best Duration Exercises:

  • Power Walking (450 calories/hr)
  • Swimming (550 calories/hr)
  • Biking (300 calories/hr)

2. Create a Caloric Deficit

Creating a caloric deficit means cutting your calories below your resting metabolic rate (a.k.a. RMR). This is the amount of calories your body needs at rest. For example, a person could have an RMR of 1800 calories a day, so if they eat 1700 calories a day, their body will dip into its fat reserve and burn 100 calories to maintain RMR.

After only a few days of maintaining a caloric deficit, you will start to see an improvement in your waist line. Keep this up over several weeks and you will notice the pounds disappearing.

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Best Low Calorie Foods:

  • Plain Greek Yogurt
  • Green Beans, Refried Beans
  • Celery, Carrots, Cucumbers
  • Broccoli
  • Turkey Breast
  • Lentils

Just remember to also factor in the calories you burn each day by exercising. For example, you may eat 1700 calories, but burn an additional 500 by exercising – so now you are down to 1200 calories. Every individual has different caloric needs, so make sure you don’t cut your calories too low.

3. Eat Foods That Help Burn Fat

Limiting your caloric intake means that now you have to carefully choose what to eat. You will need foods that satisfy your appetite and provide nutrients. Empty calories such as sugars and processed foods are not going to give you sustained energy or nutrients. You will notice that even though you ate, let’s say 1500 calories, you are still going to be hungry and probably tired. Instead, you want to choose foods that not only keep you full, but also actually help you burn fat quickly.

Best Fat Burning Foods:

  • Oats
  • Grapefruit
  • Green Tea
  • Red Peppers
  • Berries
  • Vinegar
  • Proteins
  • Avocados

4. Manage Food Cues and Cravings

Working out and cutting calories is going to initially amplify your thoughts of food, and this is where most people fall off the wagon. During the day, you’ll see others eating unhealthy food, or you will crave your favorite “pick me up” foods such as sugar-packed coffee and pastries, or maybe it’s chips and soda (you get the point).

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The key is to anticipate these cues and cravings and find quick and easy substitutes that can give you a boost. Green tea and a small piece of dark chocolate could get you through the worse cravings. Nuts and a small amount of fruit is also a good choice. If you must have a donut, cut it in half, and share it with a friend. Just don’t do this too often, or you’ll still hang onto that belly fat.

Best Tips to Fight Cues and Craving:

  • Don’t hover around the desert table.
  • Use small plates and limit desert size.
  • Pack healthy snacks.
  • Don’t skip meals.
  • Get support from others who are eating healthy.
  • Keep junk food out of sight.

5. Get Some Sleep

Staying up and worrying about problems or distracting yourself with a late night movie can ruin your chances of getting a good night sleep. No sleep means no energy for working out. Lack of sleep can also lead to food cravings. Your body is pulling at straws, trying to find that quick boost of energy it needs to make it through the day. Usually, these craving are for sugars and salts.

Sleep is also needed for muscle repair after working out. Furthermore, sleep can also improve mood which leads to a positive attitude toward losing weight.

Best Tips for Falling Asleep:

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  • Turn the TV off.
  • Read a text book.
  • Focus on your breathing.
  • Forget about work.
  • Close your eyes even if you don’t feel sleepy.
  • Remember your problems can wait.

Conclusion

To recap, the best way to lose belly fat is to increase the intensity and duration of your exercises so you are actually in the fat burning zone. Create a caloric deficit and choose foods packed with nutrients that keep you full and help you burn fat. Fight off and avoid food cues and cravings by coming up with healthy food substitutes. Sleep is also very important. Make sure to rest up, so you have enough energy to exercise. Sleep also helps reduce food cravings.

As always check with your doctor before starting any exercise or diet plan.

Lastly, consistency is the key. If you want to see immediate results, stay on this plan for at least two weeks before you give up. That means exercising daily for at least an hour, and sticking to the diet plan. Once you’ve given it two weeks, you will not want to stop. Plus, you’ll shrink your belly in no time!

Featured photo credit: Viktor Hanacek via picjumbo.com

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Nick Bastion

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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