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Last Updated on December 17, 2020

How to Lose Belly Fat: One Effective Strategy to Get in Shape

How to Lose Belly Fat: One Effective Strategy to Get in Shape
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Spare tire, love handles, muffin top, pot belly…all somewhat comical terms for belly fat. Most people don’t like having that extra flab around their midsections, but we tend to just put up with it because we haven’t learned how to lose belly fat.

Many have tried some diet or bought a video on how to do a perfect crunch, but there is too much conflicting advice out there. Also, many people have tried and failed, so giving it another go just seems so daunting.

Take heart, because there is a truly effective strategy to lose stomach fat, but you may have to loosen up some old preconceptions. It’s important to note that, in this article, I will specifically talk about fat loss as opposed to overall weight loss (fat, muscle, and water).

The strategy involves both diet and exercise–nothing new there. However, it entails two unique ways of going about it. If you put your mind to it, it’s completely possible to learn how to lose stomach fat and start working toward the body you want.

Diet

The key here is to become a fat and protein-burner if you want to learn how to lose stomach fat fast. Low-carbohydrate nutrition is one of the most-effective ways of shedding pounds of fat from the body.

Why?

Basically, the body burns energy in the following order:

  1. Carbohydrate (from food and stored glycogen)
  2. Fat (from food and body fat)
  3. Protein (from food and muscle tissue)

If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that, in order to become a fat-burner, you should reduce the current primary energy source, i.e. carbohydrates.

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When you do this, your body takes a few days to flip a “metabolic switch” and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away body fat as your primary source of energy.

Obviously, you shouldn’t consume copious amounts of fat, and you won’t even need to switch to a zero-carb diet to benefit. Anything under 100 grams of carbs a day is considered “low-carb,” but ideally under 60 grams would produce great results.

If you want more information on how low-carb diets can benefit you, check out this article.

On low-fat diets (which by nature are high-carb diets), when your “food calories” are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle mass is metabolically active—it burns calories all day long just by being there—losing it is a disaster for the dieter as their metabolism will continually slow down over time.

This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed), and you experience weight gain—all you had lost and then some!

How to Go Low-Carb

There are several ways to lower your carb intake and start losing fat by making fairly simple changes to your diet. Here are just a few ideas to try when you want to learn how to lose belly fat.

1. Eliminate Sugary Drinks

If you chose a random sample of people on any given day in the US, you would find that at least half of them drink sugary drinks on any given day. 25% would be receiving about 200 calories per day from such drinks[1].

One can of Coca-Cola contains nearly 40 grams of carbohydrates. Remember above where we said 60 was ideal? Well, drink one can of soda and you’re nearly there.

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Cutting drinks with added sugar from your diet can do wonders to help you reduce your carb intake. Replace it with unsweetened tea or water for a hydration boost.

2. Change the Sides at Restaurants

When you order a meal at a restaurant, most of the default sides are potatoes (French fries, mashed potatoes, etc.) or bread. These are both packed with carbs. A standard small order of French fries contains around 30 grams of carbs (that bumps up to around 50 for a medium order)[2].

Instead of going with the default sides, ask for vegetables. There is usually a steamed broccoli or mixed veggies option at most restaurants. Healthy eating is key if you want to reduce carbs.

3. Switch Your Dairy Milk out for Vegetable-Based Milk

One serving of whole milk contains nearly 13 grams of carbs due to the presence of lactose, a type of sugar[3]. On the contrary, a serving of unsweetened soy milk only contains about 3 grams of carbs[4].

Try switching out the milk you use for your cereal or in your coffee. The flavor will be a bit different, so give yourself time to adjust to it.

Notes

Low-carb diet works for many people, but it might not be for everyone. The key is always to see which one works for you best, and it’s always a good idea to check with your doctor before making major changes to your diet. The above suggestion and explanation hopefully can provide you a new perspective and approach to get rid of your belly fat. Just give it a try and listen to your body’s reaction!

Exercise

The most important question here is whether you should focus on cardio or interval training if you’re trying to learn how to lose belly fat.

Loads and loads of cardio, right? Wrong.

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Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So, the question is, how do we complement our fat-burning nutritional strategy with fat-burning physical activity?

It’s called Interval Training, or, more specifically, High Intensity Interval Training (HIIT). The idea is to perform some sort of cardio in “fits and starts,” i.e. a period of lower intensity followed by a period of higher intensity.

Why?

Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9-fold increase in fat loss [5] for HIIT compared to low-medium intensity cardio.

Furthermore, a 2018 study discovered that HIIT was superior to moderate-intensity continuous training for improving heart rate variability[6].

The even better news is that, when you’re looking into how to lose belly fat, HIIT need only be performed for 10-20 minutes at a time.

How to Do a HIIT Workout

Choose Your Own HIIT Workout Adventure | Hiit workout, Hiit ...

    There are several elements of HIIT workouts, as well as several approaches to them[7]. Here are just a couple of things to keep in mind.

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    1. Start With the Tabata Formula

    Tabata is a common HIIT formula, and it’s great for beginners. This involves 20 seconds of work and 10 seconds of rest. You should shoot for 4 minutes, or eight rounds. You can use this to target the part of your body you want to tone.

    2. Don’t Do a HIIT Workout Every Day

    HIIT is a great fat-burner, but it’s a lot for the body, so try to shoot for 2-3 HIIT workouts per week. If you want to exercise every day, switch it out for cardio or strength training in between.

    3. Add Weights for More Intensity

    If you want to add an extra layer to your HIIT workout, feel free to add weights. You can include ankle weights if you want to increase leg strength, for example. However, don’t do this at the very beginning. Give yourself a few weeks to adjust to the HIIT style of workout before adding in more.

    Learn more about HIIT workout here: The Secret to a Healthy Body? HIIT Workout

    Bottom Line

    Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss by:

    • Getting your body to burn fat for energy.
    • Adding exercise that will utilize the most fat possible.

    The best way to lose stomach fat is to put your diet and nutrition to work. You’ll be amazed by how quickly you’re able to work toward your ideal body.

    More on How to Lose Belly Fat

    Featured photo credit: Jonathan Borba via unsplash.com

    Reference

    More by this author

    Mark McManus

    Mark is a personal trainer who specializes in coaching people on how to build muscle the scientific way.

    How to Lose Belly Fat: One Effective Strategy to Get in Shape how-to-gain-weight-and-be-healthy How To Gain Weight Fast And Remain Healthy

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    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier
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    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                            20 Popular Life Hacks From the Internet Debunked (or Verified)

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