Commit yourself to change
Make up your mind to lose your belly fat for good. Beyond any other strategy, this is probably the most important change in mental attitude you can make. When viewed in the long term, belly fat is just a number. It’s NOT who you are … your personality, your drive, or your worth as a person. If you resist temptation with self-compassion and just remind yourself that belly fat is not who you are, you’ll be more willing to accept a more active lifestyle.
Exercise to lose belly fat
Have you ever looked at those endlessly svelte celebrities and wondered how they stay so thin? You might be shocked to find out that diet is only part of the equation. What you may not realize is that many of these celebrities have pretty intense fitness routines, too. And that’s how they keep their bodies looking phenomenal.
The most important thing about exercising is variety. You want to keep your muscles guessing so they never get comfortable. That will help you prevent plateaus that will put you in a rut.
The traditional cardio routine … running, for instance … can be very effective, but it’s overused and boring. If you want people to lose belly fat, variety is the key to keeping them motivated. So instead, try adding in some strength training and crossfit to your routine.
Strength training involves resistance training. It’s not the same as spinning or running on a treadmill. In this type of exercise, the muscle is forced to contract against resistance. This can be done with weights, but you can also use your own body weight to create resistance. That’s why this is a great option for people of all fitness levels.
Change your diet to lose belly fat
Besides exercising and doing breathing exercises, one way you can lose belly fat is to follow a healthy, balanced diet.
Your diet should include foods in all the food groups, healthy fats (omega-3s), lots of fibrous whole grains, fresh fruits and vegetables, as well as lean animal proteins. Avoid foods with lots of sugar, salt, and saturated or trans fats.
Snack on fruits and fresh cut veggies instead of eating salty chips or other processed snack foods. These are full of empty calories, sugar, salt, and preservatives.
Your diet should consist of about 50% of plant-based foods and liquids and not exceed 30% of animal proteins, including fish and seafood. If you eat fish, stick to wild-caught fish for high quality protein and fewer hormone and chemical residues.
Substituting red meat with beans and legumes, such as pinto, kidney, or navy beans will help lower cholesterol levels. Adding balsamic vinegar to the beans will cut their gassy effect.
Avoid processed and low-nutrient foods, such as lite ice cream and frozen yogurt. Instead, choose low-fat organic ice cream or frozen yogurt.
Also avoid soda, lemonade, and juices with added sugars and calories. Completely give up juices made from individual fruits and make fresh vegetable juices instead.
Combine diet with training
To lose any amount of fat, you must burn more calories than you consume (energy balance). There are no magic pills or products.
To get rid of that fat, you have to do two things. The first is to stop snacking and the second is to create a bit of a calorie deficit. Here’s how.
If you find yourself hungry during the day, it’s wise to remove temptation and remove all the junk food. That includes crisps, biscuits, sweets, etc.
Snacking is mindless eating and it has a habit of increasing your calorie intake and reducing your willpower. Once you get started, it’s difficult to stop once you’ve started.
The best way to reduce snacking is to reduce your calorie intake. And the best way to reduce calorie intake is to have some input into it. That’s what meal planning provides. Not only that, but if you want to change your diet, changing meal plans is a good way to make that happen.