Losing belly fat can seem impossible since many people have problems when it comes to losing fat in this area. However, even though this type of fat may seem stubborn to lose, it isn’t impossible. The truth is, in order to lose weight, you need to combine both diet and exercise. Of course, you can lose weight by only changing your diet and eating fewer calories than your body needs, however, the rate of weight loss will be slower. So, we will now take a closer look at the specific types of diets and exercises that will help you to get rid of your belly fat.
First of all, diet is extremely important and you should focus on eating a diet which is low in simple carbohydrates. You should eat mainly protein, complex carbohydrates, and healthy fats. For example, a healthy meal would include brown rice, chicken breast, and vegetables. You should avoid eating sugary foods like cookies, cakes, brownies, candies etc. since these tend to spike your blood sugar levels which cause more fat to store around your stomach.
In addition to having a cleaner diet, you need to ensure that you’re still not eating more than your body requires. This means that you should take the time to calculate your TDEE which is your total daily energy expenditure. There are many online calculators that can help you do so and they will calculate it based on your age, gender, height, current weight, and activity level. So, for example, if you do the calculation and your TDEE is 2,500 calories per day, then you should aim to consume fewer than 2,500 calories every day. By doing so, you will create a caloric deficit and your body will burn off the fat on your body in order to get the energy it needs.
Now that we have looked at the importance of changing your diet and eating fewer calories, we will look at specific exercises for fat loss. HIIT or high-intensity interval training is a fantastic type of cardiovascular exercise that burns a lot of calories in a short space of time. This type of training has been known to target belly fat and can help you to lose inches around your tummy in a few short weeks. In order to do HIIT training, you will need to choose a specific high-intensity exercise such as sprinting, running on the spot, jumping rope etc, and then doing the exercise at high intensity for 40 seconds to 1 minute. Then, you take the equivalent amount of time resting and then repeat the exercise. The entire point is to do this type of training for 20 – 30 minutes where there is a short period of high-intensity work, rest, work and rest at intervals.
In addition to doing HIIT, you should also be doing specific ab exercises. This includes the plank, crunches, reverse crunches, hanging leg raises, bicycle crunches, knee ups etc. These exercises should all be done one after the other, for 30 – 60 second intervals each. Once you have completed one set, you should rest for a minute and then repeat the entire group of exercises. These ab specific exercises will help to make your abdominal muscles stronger which will cause a clinching effect around your waist, making it look smaller.
Lastly, good old fashioned aerobics and other low to medium intensity cardiovascular exercises are also great for getting rid of excess belly fat. You should aim to do at least 30 – 45 minutes of cardio every day in order to lose weight. A few great cardiovascular exercise options include walking, jogging, running, swimming, hiking etc. If you prefer to go to a gym, then you can use the treadmill, elliptical, rowing machine, stationary bike etc.
In closing, when it comes to losing fat around your belly, it will take time and patience. You need to be consistent in your efforts and stick to your exercise program and diet for many months, depending on how overweight you currently are. In addition to the above program, you should also try to speed up your metabolism by drinking green tea or apple cider vinegar. So, with that said, once you put in the work, you will definitely get that flat stomach in time.
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