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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

Love Expert, Relationship Coach, Author

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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