Having a fit body is a necessity of today where junk foods and sitting jobs have been penetrated down to roots.
Where there are so many problems linked with inadequate intake of per day calories, obesity is one of the major issues found in every third person.
However some people develop irreversible belly fat that is hard to remove if not treated on time. Here comes professional assistance or guidance, such as one provided by fitnessvolt, from where you can ask for a scheduled diet plan and submit follow-ups that keeps you focused about your health!
But in case your belly fat seems to be treated at home by adopting a healthy lifestyle, keep reading the article. We hope if you follow these steps, positive results can be expected in the first two weeks!
1. Reduce the number of calories you eat and drink
In order to lose weight, you need to be eating fewer calories than you expend. If your body’s energy balance is negative (meaning you’re taking in more calories than you’re burning), it will start storing the excess as fat.
To determine how many calories you should be consuming for your current weight and activity level, try using an online calculator like Livestrong’s free BMR calculator.
Once it has calculated this number, divide that by 4-5: that’s roughly how many calories are required for each meal in order to maintain a healthy weight (if exercising regularly).
You can also use this rule of thumb: aim for a calorie intake of between 1500-1700 per day depending on whether you are sedentary or moderately active respectively.
2. Do cardio exercises to burn belly fat
Cardio exercises are an excellent way to burn calories, lose belly fat and improve your overall health.
Running, walking, swimming, and cycling can all be considered cardio exercises. You should aim for at least 30 minutes of cardio per day at a brisk pace—at least five days a week if possible.
Cardio can be done indoors or outdoors. If you’re new to cardio workouts, start with low-impact forms like biking, walking or swimming to avoid injury until you build up endurance and muscular strength.
Once you’ve been doing it for a while, challenge yourself by adding hills or resistance training into your routine!
3. Reduce the amount of stress in your life
Stress can have a negative impact on your ability to lose belly fat.
It may cause you to overeat, make unhealthy food choices and eat more when you are not hungry.
If you want to reduce stress, then start with these tips:
Get enough sleep. Sleep helps in weight loss because it helps improve the body’s metabolism and also reduces cravings for sugary or high-fat foods that contribute to weight gain.
Avoid overindulging in alcohol or caffeine as both can cause increased stress levels and lead to overeating later on in the day.
This habit is recommended in cases when you are stressed and crave to eat something; otherwise, your temperament will not cool. Adrenaline produces a hormone called cortisol which urges you to eat more in stress. So the better way out is overcoming depression, anxiety, and stress to get rid of belly fat as they are root causes of belly fat!
4. Do more strength training to gain muscle
For starters, strength training will help you build muscle mass and burn more calories.
According to the American Council on Exercise, a pound of muscle burns about 50 calories per day at rest, which is about twice as much as a pound of fat.
If you have more muscle mass (and therefore more calories being burned even when you’re not working out), then that means you’ll have less belly fat! That’s reason enough to start lifting weights.
Finally—and most importantly—strength training helps burn off stubborn belly fat that just won’t budge. The best part? This type of exercise is easy: You don’t need expensive equipment or even know how many reps or sets there are in each exercise; just do what feels good!
5. Stay hydrated to help minimize bloating
The most important thing to remember is that you should drink lots and lots of water. The more water you drink, the less bloated your stomach will feel. Here are some tips:
- Drink a glass of water before meals. This can help fill up your stomach and make it less likely that you will overeat during the meal.
- Drink a glass of water after meals, too: This will help clear out any food residue in your digestive system—and also helps prevent bloating by keeping everything moving along nicely through your digestive tract (that’s what digestion is called).
- Drink a glass of water when bored or thirsty: If you want to avoid boredom or thirstiness, then just go ahead and consume some delicious beverages like milk or juice instead; but if there’s no other option available except for these two states…then go ahead and drink some H2O!
And don’t forget that just because this information says “drink” doesn’t mean we have to stop at just one glass per day – keep going until all those pesky bloat-causing foods are finally outta there!
To lose weight is hard, but to keep it off is even harder. There are many things we can do when getting into shape that help us reach our goal, and then keep it once we’ve achieved it. So, what’s the plan? We hope this guide helps you in your endeavors to get fit and healthy. Remember, the only way to make permanent changes for the better is to adopt new habits into our lives. There won’t be a quick fix!