One of the most common questions we get asked is ‘how can I lose the fat around my belly?’
Let us hit you with a knowledge bomb, it can be one of the places that takes the longest to reduce. There isn’t a single fad diet, supplement or any amount of stomach crunches alone that’s going to help you shift your excess belly fat super-fast. It’s also one of the areas where people hold the largest percentage of their body fat.
If you think the fix is just cut-out-the carbs, then think again. You might get an instant short-term satisfaction from seeing the scales come down, but you won’t lose anywhere near the amount of body fat you’d hoped for. This is why you hear of people who have lost a large amount of weight, yet still have a high percentage of body fat.
One of the most important tools to measure your decrease in body fat are measurement tools or calliper testing. You can record your excess fat testing, and see if you are heading the right direction. If you see you overall weight plummeting down, but the fat reader is not moving, this is a sign you’re not eating enough food, especially protein.
As mentioned, keeping your calories too low won’t end with a positive change to your body composition. With fat loss, your goal should be to retain muscle tissue and burn excess body fat. So the real thing to look out for when losing belly fat, is not your wholly weight alone, it’s actually tracking fat loss.
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We know many of you wanted to hear about a rapid weight loss trick – sorry to disappoint! Remember you can’t rush this. What took a while to put on, will also take a while to take back off!
Here are some key tips to consider:
1. Optimise your macronutrients, protein, carbohydrates, healthy fats.
2. Optimise your sleep, ideally 7 hours a night.
3. Strength train at least 2-3 times a week – aim to get stronger as well as performing exercises correctly, enhancing effect and highly reducing risk of injury.
4. Have regular body fat and scale assessments ‘what gets measured, gets managed’.
5. Be patient – aim for 1-2lbs weight loss per week.
6. Eat between 1-1.2 gram of protein per pound of lean body weight.
Written by: Paul Karoullas