You probably already know that there are plenty of good reasons to take steps to get rid of belly fat. Whether you have a special event coming up or you want to take a positive step towards better health, losing excess belly fat is often a top priority. These 4 tips will help you naturally lose belly fat and get you on the road to looking and feeling your best.
Set Realistic Weekly Goals
Setting unrealistic goals, such as losing 20 pounds in a week, can set you up for disappointment and failure. Likewise, thinking that you’re going to target belly fat and make a significant difference in a week is not realistic. You can work on reducing belly fat, but it’s important to keep in mind that you’ll lose fat from all over your body; not just your belly. Fortunately, though, belly fat often is frequently the first fat to go. You’ll likely notice results quickly.
Start by assessing how many calories you should be consuming each day. Of course, when you want to lose belly fat naturally, you’ll need to be slightly under what your body needs to maintain your current weight. Don’t reduce calories drastically, instead aim for a daily reduction of approximately 500 to 1,000 calories. This realistic reduction in calories not only helps you maintain a weight loss plan you can stick with, but it also ensures that your body is burning fat, not muscle. If you reduce calories too much, your body will go into starvation mode, and will begin burning muscle in an attempt to protect itself.
Use an adult calorie needs calculator to determine how many calories you need each day, then reduce this amount by 500 to 1,000 calories to help you naturally lose belly fat for long-term success.
Stay Full with Low Calorie Foods
When you reduce calories, it’s only natural to feel the occasional hunger pangs in your belly. However, you certainly don’t want to feel ravenous. If you get too hungry, you’ll be tempted to overeat or binge on foods you know you shouldn’t have. When you include foods that are low in calories, you’ll be able to eat more without exceeding your calorie limit for the day. This can help keep you feeling satisfied while still enjoying steady weight loss.
Load up on foods like fruits, vegetables, and low-calorie, fat-free broths. You can also lower the number of calories in some of your favorite dishes by making some small tweaks. For example, add some spiralized zucchini noodles in with your regular spaghetti to lower calories while increasing your vegetable intake.
Blast Away Belly Fat with Exercise
Add exercise to your daily routine. It will not only help improve your health, but it can be an excellent way to blast away belly fat. Any exercise will help you burn calories for fat reducing benefits. However, adding a HIIT (High Intensity Interval Training) or VIIT (Variable Intensity Interval Training) workout to your weight loss plans can help you achieve fast results.
These workouts will also help boost your metabolism, so you’ll continue burning fat long after your workout is over. According to researchers at Penn State University, interval training also burns more belly fat than a traditional cardio workout. Give yourself a 48 hour recovery period in between HIIT or VIIT workouts in order to avoid overtraining.
Avoid Fad Diets
The best way to achieve lasting results is to lose belly fat naturally. Slow and steady is often the key to success. Stay clear of fad diets that promise huge results in just a short period of time. Diets that promise unrealistic weight loss or that severely restrict calories can have long-term detrimental effects. Not only are these fad diets not sustainable, but you’ll likely regain anything you lost … and, probably a little extra. This type of dieting can also wreak havoc with your metabolism, actually making it harder for you to lose weight in the future.
For best results, consider the benefits of slower weight loss. A balanced diet and regular exercise can help you lose belly fat while keeping your metabolism revved for even more fat burning benefits.