Simple Ways To Lose Belly Fat

How lose belly fat, reduce belly fat
Hello friends, this is my first post. Today, and I am going to tell you how can you lose belly fat in a smart way. Before getting into the topic if you like my contents so, share with your mates, make comments and appreciate my effort and motivate me so that, I can make much more interesting contents for you and you'll also get a lot of benefit from it. Now, let's get into the topic.
Have you ever heard about visceral fat? visceral fat is body fat that is stored within the abdominal cavity. And it is stored around a number of important internal organs as such pancreas, liver, and intestines
This type of fat is harmful and a major risk factor for type 2 diabetes, heart diseases, and other conditions as well. Study



There are many health organizations use body mass index (BMI) to check out the weight and predict the risk of metabolic disease.
However, losing fat from this area can be difficult only if you are not following these tips which I've mentioned below.

How to lose belly Fat Fast -

This is very frequently asked a question because most of the people have very big concerned about their belly fat. The first thing you need to bear in mind that there is no spot reduction if you want to lose belly fat.

Ultimately, you've to lose your overall body fat then, you will get to see changes in your body. Now you may wonder how to do it. So, guys, I am going to share my tested steps here where you will get the effective result only if you follow those thoroughly.

Related- How to get rid of love handles 

1.Nutrition-
How to lose belly fat
Yes,guys nutrition plays very massive role to gain your Muscle and Fat loss.No matter how hard you working out,how intensity you are putting into your workout, doesn't matter that much unless your nutrition is at the optimal level,that is the reason people give up during in half of their Fat loss journey because they're not able to stick to their diet, which is around 70 to 80%.

Now, all you have to do at first, calculate your maintenance calories by using Mobile App or any calculator online (Calculator) once you find your maintenance calories less 400-500 calories out of your maintenance calories. For an example:-like if your maintenance calories are 2000 cut down 400-500 (C)=1600-1500 calories. It depends upon your weight if your body fat% is high then -500  calories, else start with a lower range.

  • Divide your calories into 5-6 meals a day
  • The macro ratio would be C-30% P-35% F-20%
  • you can increase and decrease by up to -+ 5%
  • have more of complex carbs meal (Complex carbs) slow digestive carbs, which will provide you long-lasting energy as compared to simple carbs
  • (Complex carbs) like-Brown rice,Brown bread,Brown pasta,Oats,Quinoa,Wheat roti,Sweet potato,Millet,Beans,Lentils,etc
  • Refrain from having (Fast digestive carbs) like-White rice, White potato, White pasta, Wheat flour, Sports drinks, Fruit juices, in moderation you can have fruits low in sugar such as Apple, Grapefruit, Orange, Apricot (dried), etc
  • Have an adequate amount of protein in every meal in order to meet the proper requirement of protein, you will get after setting up your Macro.
  • Protein best sources are Chicken Breast, Fish, Low fat or Fat-free Malik, Eggs, Soya Beans, Greek yogurt, Paneer, Casein, Kidney Beans, Chickpeas, Whey
  • Have Moderate Fat:-Peanuts, Almonds, Peanut Butter, Walnuts, Cashews, Chia seeds, Flaxseeds, Sunflower seeds, Whole egg, Coconut oil, Olive oil, etc
  • Have salad Broccoli, Spinach, Asparagus, Green Beans, Cabbage 30 minutes before your lunch and dinner
  • Have medium salt, preferably have salt at lunch and dinner only around 2500mg
  • Drink 3-4 liters of water a day
  • Have 2-3 times green tea in between the meal.Preferably 1 cup early in the morning and 30 minutes before your meals

Workout-

how to lose your belly fat
    • First focus on big muscles group like-Chest, Back, Thigh never miss these muscles if you would want to reduce fat because these muscles group required a lot of energy from the body. By which your body will use more energy by breaking down your accumulated fatty acids.
    • Do compound movements, Supersets/Giant sets.
    • Super sets-where we do back to back 2 muscles group exercise there is no rest in between and these muscles group could be the same or different as well 
    • Giant sets-More than 3 or 4 muscles group involved.
    • If you are a beginner you are just starting off your exercise, don't add super, giant and drop sets. Give some time to your body to come in flow then, gradually add these exercises. Do normal sets as per your ability.
    • Add drop sets by end of every exercise.
    • Rest 30-45 sec 
    • Do Cardio 3 times a week for 30-40 minutes, start your cardio with moderate intensity then, as per your ability increase the intensity of cardio and your workout too. When you cross this level up, then you can add (HIIT) High-intensity interval cardio like -30 sec to 1-minute sprint then 2 minutes low-intensity cardio or 1-minute Sprint and 1-minute low-intensity.
    • Speed for high-intensity 10-12 kph and low-intensity 6-6.5
    • Beginner avoids doing(HIIT).
    • ABS 3 times a week. 
    • Check your weight and measurement every week.   Take your selfies on weekly basis just to get the sense that how changes are you able to see.

Supplements(Optional)

  • Carnitine (2-3g) in between your meal it will mainly transport your long-fatty acids into mitochondria where your body will use your fatty acids as a source of energy. This supplement is very popular among fitness enthusiasts and studies show that this supplement reacts with the high-carbs diet that is why after a meal you can add it.
    • Remember only if you add this supplement when you've followed your proper diet and workout plan and reduced your fat to some extent. I would not recommend this supplement if your body fat% is high
    • Whey protein
    • Coffee and Carnitine combination are great. The coffee you can add as a pre-workout and Carnitine after your meal.Good to go.

Here is the simple meal plan is of about 1500 calories:-

Upon Waking Up 1 cup green  (Empty Stomach)

Breakfast (8-9 AM)
        • 1/4 cup Oats
        • 5-6 egg scrambled egg (1 whole )
        • 1sp peanuts
        • 1g cinnamon
        • 1sp Whey protein/2sp Protein x
        • 1 Medium grapefruit
Morning Snack (11-12 AM)
      • 1 cup papaya/watermelon/Apple/Grapefruit
      • Protein shake with 1sp peanuts butter or 5-6 egg whites ( 1 whole) or 2 spoon protein x or 1 cup nonfat milk
Lunch (2-3)
        • 1 cup (mix) Cabbage, Tomato, Cucumber Salad
        • 50g grilled or boiled chicken/100g panner1/2 cup Chickpeas
        • 1/2 lemon, Add slightly Salt/Paper/Garlic Powder
Afternoon Snack(5-6 AM)
  • 1 protein bar/1 cup Greek Yogurt/ normal curd and  Add 1sp Peanuts or 1 Katori (80g), Roasted Chana
Dinner(8-9 PM)
        • 100g tuna fish or 4-5 Eggs/25g Soya beans
        • 1/4 cup Brown Rice
        • Salt and Black paperGreen Salad More of Cabbage, Tomato, Onion, Spinach
Before Bed (10-11 PM)
          • 1 cup Almond MIlk/Low-Fat Milk
          • 12 Pieces of Almonds/Cashews
          • 1g cinnamon
Must Read-
Dedication, Consistency, Positive Mind Set, Patience-
Yes, guys, to accomplish any of the goals in life you must have these 4 qualities. If you have these, will lead you as armor in life, you will not go astray from your goal.

Remember, for accomplishing a big goal it requires a lot of hard work.

Never give up in any situation, whether you want to get fit or do something else, your goal must be evident and you must focus towards your goal, then no one can beat you in any situations.

Set your goal now onwards and accomplish that because you are stronger than you think you are.Thank you! if you like this post Share, Follow, Comment and last but not the least, keep supporting keep supporting, Keep loving.
Was this post helpful?
Let us know if you liked the post. That’s the only way we can improve.
Yes
No
Powered by Pixelbart

About Manish Upadhyay

My health paradise is committed to bring some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

View all posts by Manish Upadhyay →

2 Comments on “Simple Ways To Lose Belly Fat”

  1. Very nice post. I just stumbled upon your weblog and wanted
    to say that I have truly enjoyed browsing your blog posts.
    After all I will be subscribing to your rss feed
    and I hope you write again soon!

Leave a Reply

Your email address will not be published. Required fields are marked *