Stomach fat might be useful when cuddling with your boyfriend or girlfriend, but let's face it.
No one wants to carry excess belly fat. It's not attractive, nor is it optimal for our bodies' health.
Consequently, I've decided to write a post on my top tips for losing belly fat. To date, I've lost over 50 pounds of fat and reduced my waist by over 6 inches.
Follow these tips, and you'll be well on your way to losing stomach fat in no time flat!
1.) How to lose stomach fat by eating in a calorie deficit
It's the cold, hard truth. If you want to lose stomach fat, you must eat in a calorie deficit and consume less food.
You cannot target your stomach fat by doing hundreds of crunches per day. That's not how to burn belly fat.
As you eat in a calorie deficit, your overall body fat percentage will decrease. Because of this, you will also effectively reduce the amount of stomach fat you carry, which is what we want!
For a detailed explanation of eating in a calorie deficit, check out my video on eating in a calorie deficit!
I'll explain how many calories you should eat to sustainably eat in a calorie deficit for weeks, months, and even years.
The quick and dirty method is to eat 2000 calories per day and consume at least 150 grams of protein. Two thousand calories is a moderate deficit for most people.
Still, it's also enough food that your body won't fight back by releasing a bunch of nasty stress hormones. You want to always be feeling good during your diet, so eat enough food and take it slowly!
2.) How to burn belly fat with strength training
You want all of the weight that you lose to be body fat. You don't want to lose muscle mass, and incorporating strength training into your routine will ensure that all of the weight you lose is fat.
Hit the weight room and focus on lifting heavyweights. Hit the weight room 2-3 times per week on non-consecutive days.
When you design your workout, perform movements in the 5-8 rep range, rest 3 minutes between each set, and don't lift weights for more than one hour.
The extra activity will aid in fat loss and ultimately reduce the amount of belly fat you carry. Again, that's what you want!
If you can, integrate bodyweight movements like pull-ups, chin-ups, pushups, and dips into your routine. Exercises like these are called closed-chain movements.
Closed-chain movements are performed by moving your body through space while your hands stay stationary (pull-ups, pushups, dips, etc.).
Open-chain exercises are performed by keeping your body more stationary and moving weights through space (bench press, bicep curls, shoulder press, etc.).
Closed-chain movements are great for losing belly fat because your body must adapt to your training. If you want to move your whole body through space more efficiently, your body must become leaner and stronger.
For more information on closed-chain movements and bodyweight training, check out my bodyweight program!
3.) How to reduce belly fat by walking
Walking should form the basis of your fitness. If you can easily walk for several hours at once, you should consider your body as decently capable.
Walking 10,000 steps per day will help you burn a few hundred extra calories per day. However, don't adjust your calories because of these additional calories burned. Consider them "bonus" calories.
Stick to your daily calories, no matter how many steps you get each day.
Walking is the ultimate form of cardio because it won't spike hunger and cravings like running, spinning, or elliptical training.
If you download the MyFitnessPal app, you can use it as a platform to track both your calories and your steps.
You can integrate your step-tracking device or step-tracking app with MyFitnessPal, and everything is all in one place!
You don't have to get all of your steps in at once. Just try to move around more and be active throughout the day rather than sitting down most of the time.
The more you move, the more calories you'll burn. The more calories you burn, the more fat you'll lose. The more fat you lose, the more you'll reduce your stomach fat!