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The 5 Best Scientifically Proven Ways to Lose Belly Fat

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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 September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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