The Fitness Author Joshua Zitting and myself are on the same page when it comes to getting rid of belly fat. There is no magical pill or super secret method of getting rid of it. It is all based on the science and cold hard facts. The prolific fitness author Joshua Zitting and i have both been in the fitness industry for over a decade and have seen the most effective ways to loose that stubborn belly fat. I will provide you with an in-depth view of those methods in this work.
1. Being at a caloric deficit: It is physically impossible to burn fat if you are not at a caloric deficit. You may be asking yourself “How do i know that i am at a caloric deficit?” In order to make sure you are at a deficit you need to know your resting energy expenditure (REE) and your total day energy expenditure (TDEE). Your resting energy expenditure can be found by using the free basal metabolic rate calculators online.Your total day energy expenditure is simply the amount of calories that you burn in a day after your basal metabolic rate is figured. For example if your basal metabolic rate was 1800 and you did activities that burned an additional 600 calories then your total day energy expenditure would be 2400 calories. If you ate 2400 calories you would loose no weight. If you ate more than 2400 calories you would gain weight. If you ate less than 2400 calories you would loose weight. In order to loose belly fat you would want to start at a 250 calorie deficit and then adjust that deficit once you notice that you are no longer loosing weight.
2. The macro-nutrient breakdown (balancing your diet): In order to loose belly fat you need to make sure that you are getting a balance between fats, proteins, and carbs. Too much protein will make you bloated and lethargic. Too many carbs will raise your insulin production and cause your body to store fat. Too much fat will cause you high blood pressure and high cholesterol. You may be saying “What do you mean by a balance?” A balance that would be appropriate would be 25% of your calories in fats, 1 grams of protein per pound of body weight, and the left over calories be carbs.
For example if your were at your caloric deficit by eating 2500 calories then 25% of those calories would come from fats, which would be 500 calories in fats. Next you would take your weight, subtract a little bit from that because you are overweight, and multiply that number by 1. For example if you weighed 300 pounds and thought you had 25 pounds of fat on you, you would subtract 25 from 300, which would leave you with 275. Now you would take that number and multiply it by 1. 275 times 1 is 275. The left over amount of calories in you day is reserved for carbs, which is 900 calories.
3. Revving up the metabolism: Genetics allow some people to have a fast metabolism. If you are struggling with belly fat you may have a slow metabolism, which causes you to store more fat. The best thing to do for that problem is to speed up the metabolism, which can be done by drinking coffee, taking supplements, and eating particular foods. The foods that have been shown to speed up the metabolism include hot peppers, jalapenos, haberno, broccoli, apples, pears, and citric fruits.