HOW TO LOSE BELLY FAT FAST!

I bet you are sick of looking at the belly fat around your stomach. Those heavy love handles on the edges. For most male and females around the stomach and waist is the most stubborn and last place body fat wants to go. The key thing you needs to know, if you are one of those people where the belly fat takes a while to go. So I will explain 9 tips that will speed up the process.

1. Calorie deficit

A calorie deficit is when you eat less food than your body needs to maintain the same weight. This is not to be confused with calorie starvation. It is important you eat nutritional meals that are calorie dense (low in calories, but very filling). So if you eat 2000 kcals and your weight stays the same. Then adjusting to 1800 kcals will put you in a deficit. Calculate your maintenance calories here

2. Protein & Fats (Morning and night)

Using the low carb concept, eating protein and fats first thing in the morning can allow your body to use fat for energy. This is an approach where you can eat carbs later on in the day, however your last meal will need to be protein and fats. 

3. Push, pull & hold challenging weights

To maintain lean muscle tissue and start to show the definition as your body fat reduces, you need to be resistance training. This has to be a challenging weight that can get the muscles to work hard. This would be the perfect time to fuel up on your protein and CARBS, after the workout.

4. Train the core

This does not mean just the abdominals, this is the lower back and obliques (sides). You will gain more stability and build a stronger and more defined waist.

5. Increase your daily steps

If you are an office worker, my suggestion would be to increase your steps up to 8,000-10,000 steps. This is going to add to your daily expenditure of calories. This is a great tactic as you do not need to use a lot of energy to do this activity

• Walk to work
• Go hiking
• Go for a bike ride
• Add 30 minutes to the end of your workout 

6. High fibre

What will be noticeable is that if you eat enough fibre, you will find you are able to go longer without food. Following that you hit your daily fibre along with lean protein, healthy essential fats and water (being in a caloric deficit) you will start to see the body fat burn.

7. HiiT workout

Add in a High intensity workout during the week to help break down of the body fat. So look at adding 1-2 workouts for 30 minutes. But remember HIGH INTENSITY. This can be a circuit or interval. You can also base it on time or reps.

8. Intermittent fasting

You may want to include an eating window of intermittent fasting. This method may be suitable for someone that does not like to eat at certain times You are allowed to drink water and coffee, but always the calorie deficit concept is applied across the week.

There are 2 types of fasting I know:

1. 8 hour eating window, then 12 hour fast. (I would recommend this one)

2. 5 days eating, 2 days no food

9. Let the body adapt

Even though you want instant changes, it is important that you allow your body time to adapt to this new lifestyle. The quicker you implement all the above the quicker the body will start wanting to use your belly fat for energy to burn.

Are you serious about losing your belly fat? Are you confused on how to apply this system? Get in touch with me so I can explain how I can help you to lose body fat around your hectic lifestyle. 

www.simeonwilliamspt.com

For anyone following me for a while, I believe in creating long term sustainable results. This blog does not remove away from steady progress, but it is made for you to kick start your results if you have a holiday, wedding, or even wanting to drop down a trouser/dress size.