How to burn belly fat
I have been asked this question so many times, how do i lose the fat around my belly!
Right its not going to happen over night and doing 1000 crunches a day won’t get you there any faster. Abs for me are built in the kitchen, so a well balanced healthy low-fat diet will help you 1 step closer to that dream six pack!
Here are a few steps to get you started:
1 – Sugar is you’re enemy when fighting belly fat.
Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with good ones. For example, if you have a sugar craving, replace your calorie laden latte with a Muscle Milk lite, one of my favorites, because it has zero sugar and a ton of protein that will satiate while also torching my sugar craving!
Another great trick is a sprinkle of cinnamon in your morning coffee or oatmeal- the spice has been shown to help stabilize blood sugar. It also slows the rate at which food exits the stomach, which helps you feel fuller longer.
2 – Exercising in short bursts.
Turns out that marathon running for an hour on the treadmill isn’t only boring as hell, but it doesn’t even really give you that great of a workout.
Experts say that if you’re trying flatten your abs, one of the most effective methods is actually interval training, which means incorporating short bursts of high-intensity burnouts into whatever you’re doing, whether that’s running, squats, whatever.
And bonus—it’ll keep you burning calories for up to 16 hours post-exercise. Um, we’ll take it.
3 – Staying hydrated.
We get that the last thing you want to do when you’re feeling puffy is to chug water, but experts say that it’s critical to regulating your metabolic rate (and consequently, your body’s fat-burning mechanisms).
Drinking your recommended eight glasses of H2O daily will help your body run more efficiently, making your workouts and healthy eating efforts way more effective.
Plus, the more water you drink, the more excess you’ll flush out, so you wind up actually de-bloating as a result.
4 – Eating every three hours.
You might think passing on lunch will save calories and trim your middle, but you’re actually trending toward the opposite.
Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you’ve already eaten as fat since it doesn’t know when you’re going to feed it again.
And guess where that chub piles on first?
Yup. Your midsection.
Having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.
Eating more frequently throughout the day can help you to avoid binge eating and/or food cravings because your body is constantly being fueled at more frequent intervals.
That means you won’t feel as hungry as before even though you may be eating fewer calories than you did when you were eating three meals per day.
Six vs. Three Meals
Eating smaller, more frequent meals every three hours isn’t necessarily effective when you’re trying to lose weight.
A study published in 2009 in the journal “Clinics” found that patients who ate three times daily ate fewer calories over the course of a day than subjects who consumed six meals per day.
Researchers in this study concluded that eating frequent meals six times daily is less effective for weight loss than three-meal-a-day regimens.
However, you will still lose weight eating six times daily, or every three hours, if you control your total daily calorie intake.
5 – Limit Alcohol Consumption.
To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.
Beer drinkers always have a peer shape: belly fat & man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins.
This can get in the way of building muscles.
Drinking alcohol 10% of the time. Example Friday & Saturday night. But normal alcohol consumption is not to get drunk. Rest of the time: water, water with squeezed lemon, green tea, etc.
Either that or forget about losing your belly fat.
6 – Stay Motivated.
Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.
- Measure Body Fat. Every 2 weeks using a fat caliper. It doesn’t need to be accurate. What matters is that the trend goes down.
- Measure Your Waist. Also every 2 weeks. If you get stronger and eat healthy, your waist will go down fast. Your pants will start to feel loose.
- Take Pictures. Shoot pictures of yourself every 2 weeks: front, back & side. The side pictures will show the most change.
7 – Lower Your Body Fat.
As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:
- Get Stronger. Strength training builds & maintains muscle, increases fat loss, helps sticking to diet,
- Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.
- Add Cardio. 15 mins post workout, build up to 3 x 45 mins/week. If you have less than 15% body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.
8 – Get stronger.
There are many different ab exercises out there and many different websites showing you how to do these exercises.
So i would suggest picking between 3-4 different exercises to help sculpt those abs, the last thing you want to do is neglect the abs workouts and simply just focus on the diet side you will need to do a mixture e.g 30% exercise, 70% diet.
When that body fat is lowered you want those abs to show, You could always try our very own ab guide “3 week cycle” if you don’t want to scour the internet!
For us at wolvesfitness the nutrition aspect is the most important thing so as soon as nail that you abs will grow and show.