Losing belly fat is indeed one of the more challenging tasks one can undertake. Perhaps you’ve just given birth and you want to get back that pre-baby body. Or maybe you’ve been just out of shape lately, what with handling a desk-bound job 5 days a week.
While there really is no one guaranteed easiest way to lose belly fat, success in your attempt will be safer, not to mention more rewarding, if you do so by combining a number of surefire methods.
1) Create a Calorie Deficit + Eat More Fat Burning Foods
The easiest way to lose belly fat is by being more prudent of what you eat. And do not be choosy of just about any type of food, but instead those that contain large amounts of calories.
Bear in mind that all food items contain this so the ones you need to steer clear of are those that are very high in calories such as carbohydrates and fats.
Now, the reason for creating a calorie deficit as one of ways to lose belly fat is rather simple. Instead of putting in more calorie-rich food into your body – which by the way will inevitably become fat reserves – you instead limit it.
This way, the body will turn to burning the fat reserves in order to supply you with the energy needed for your activities. Now, the lesser calories you ingest, the more your body will resort to the reserved fats thereby aiding you to lose pounds.
To help you lose your belly fat, you need to document a number of things:
1. The calories you will consume, information of which you can readily obtain from the packaging of the food. If packaging does not provide the calorie information, then you can always check out online resources for this purpose.
2. Your Basal Metabolic Rate (BMR)
The measurement of your body’s daily calorie burning capacity, should also be taken into account when tackling the easiest way to lose belly fat.
Bear in mind that the BMR of men and women are very different. BMR calculators abound on the web. But here’s the equation used:
BMR Calculation for Women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age)
BMR Calculation for Men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age)
3. Lastly, the exact amount of calories you actually burn during the exercise should be noted to make the easiest way to lose belly fat really effective.
Bear in mind that this can be dependent on a number of factors such as the type of exercise, duration, and intensity.
But here’s a basic guide to common exercise routines and the respective calories burnt:
- Low impact aerobics burns about 31 calories every five minutes.
- Jogging is known to consume about 55 calories every five minutes.
- Walking can burn up to 20 calories every five minutes.
- Swimming can consume as much as 43 calories every five minutes.
Calories Burnt Running, Walking, Cycling and Swimming
Once you have these details, you can then readily compute for your calorie deficit using this equation:
Consumed Calories – BMR – Calories Burned From Exercise = Weight Loss or Weight Gain
2) Eliminate Processed and Junk Food
Of course, watching the calorie content of your food is not only the thing you need to take care of. If you really want the easiest way to lose belly fat method you chose to be a success, you need to be mindful of the types of food you put into your body.
A big no-no is processed and junk food items. The salty variety contains bleached flour notorious for containing lots of calories. Plus, the sodium content encourages water retention around your body’s middle regions too.
3) Cut Back on Sugary Foods
Sugar, especially the bleached granulated type, is packed with calories. It is notorious for quickly converting to energy even with simply contact with the saliva’s enzymes. Over consumption of this can easily ruin one’s effort at becoming successful in the chosen way to lose belly fat.
Based on the recommendation contained in the 2005 Dietary Guidelines for Americans, 8 teaspoons should be the maximum sugar intake daily. The popular brand of canned soda already contains approximately 10 teaspoons of sugar per serving.
Imagine how much sugar you pack in for drinking a can per meal! So to help you achieve the easiest way to lose belly fat, refrain from such sweet food and drinks.
4) Include More Fresh Fruit and Vegetables
To assist the easiest way to lose belly fat method you’re implementing, you need to increase your fiber intake from fresh whole foods too. Purging those toxins and wastes will only do your body good so make fruits and vegetables a diet staple.
Of course, certain fruits and vegetables burn fats as well so eating these items is not only the easiest way to lose belly fat, but perhaps the most delightful too!
Fruits such as tangerines and grapefruits, and vegetables such as radish and carrots, are known to assist the body’s fat burning process.
5) Drink More Water
As you probably already know, it’s the liver doing the work of converting fats into energy. Now, aside from this, the liver also assists other organs such as the kidneys to function optimally. Now, the kidneys require huge amounts of water for it to function at its best.
If water is lacking in the body, then the liver has no other choice but to work double time to assist the kidneys. So not only is lack of water bad for your kidneys, but it also strains the liver unnecessarily.
Aside from making it work more than it’s supposed to, it’s also hindered from doing its main function of converting fats to energy. So not only are you setting yourself up for kidney illnesses, but possibly obesity too.
So if you want the cheapest and easiest way to lose belly fat, increase your intake of this precious and refreshing substance!
6) Add Some Form of Resistance Exercise
Resistance training can also be considered the easiest way to lose belly fat as it implements strict exercise regimens and proper diet.
Plus, routines in resistance training help tone the body. So not only is it the easiest way to lose belly fat, but it’s one of the most guaranteed way to achieve a sculpted body as well. Plus, it boosts the health of both your lungs and your heart too!
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