In a world where people are judged more and more by their looks, having a nice appearance is a high priority. And since skinny people are preferred over fat people, at least in the dating, TV, and movie scene, getting rid of belly fat is high up on most people’s list. The problem is, to get rid of belly fat is difficult. It is often called stubborn fat and for good reason.
To get rid of belly fat you have to lower your total body fat ratio. Since the body likes to store most of its fat around your waste, due to the efficiency of storing it there rather than around your ankles (just imagine how difficult it would be to walk), you have to get rid of a lot of fat before you will see a flat tummy. So how do we lower our total body fat?
Lifestyle change
To lower you body fat you probably need to change your whole lifestyle, especially if you want to keep the fat off. Sorry, I didn’t say it would be easy, but it isn’t that difficult either if you have a minimum of discipline. The first step is to take a hard look at your diet.
Stop drinking calories
A modern invention is to get energy through the liquids we drink. As a general rule this is completely unnecessary, and one of the most effective ways to get fat. Stop drinking beverages that have carbohydrates in them, for starters. There simply is no need for them, unless you are doing heavy workouts in the gym. Just by dropping the sodas and calorie rich coffee extras, you will lower your daily calorie consumption tremendously. How to lose weight doesn’t have to be complicated, and this is one of the easiest ways to improve your diet.
Calculate your BMR
The previous tip was a quick step towards a better diet. But how to get rid of belly fat doesn’t stop there. You need to calculate your daily calorie consumption and compare it to how much energy you expend. The BMR calculator gives you your Basal Metabolism Rate, which means how many calories you expend per day just lying around in bed. In other words, your expenditure before calculating in calories consumed by working out, walking to work, etc. An easy to use calculator can be found at http://www.bmi-calculator.net/bmr-calculator/
When you have found your BMR, the next step is to include the extra expenditures I talked about. This can be done by using the Harris Benedict Formula (Harris Benedict Formula). I have outlined the ratios in this formula below:
- Very little or no exercise: BMR x 1.2
- Light exercise, 1-3 times per week: BMR x 1.375
- Moderate exercise, 3-5 times per week: BMR x 1.55
- Very hard exercise, 6-7 times per week: BMR x 1.725
- Professional athlete, 2 times per day 6-7 days per week: BMR x 1.9
(Source: http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/)
Now you simply multiply your BMR with the level of activity you have, as per the above formula, and you have your total energy consumption per day. The next step is to start counting calories.
Counting calories
Counting calories to get rid of body fat can be a pretty boring chore. I suggest that you learn short-hands for each food group so that you don’t have to bring up a spreadsheet every time you are going to cook a meal. A great web site to find the calories for each food type is http://www.calorieking.com/foods/ On the page, you simply enter the food you want to find the calorie or nutritional break down for and it does the rest.
Unfortunately, counting calories to a certain degree is a must if you are serious about getting rid of belly fat. You certainly don’t want to go overboard, but you have to have a notion about how many calories you consume per day, or you won’t be able to keep a calorie deficit.
Calorie deficit to lose weight
A calorie deficit is a must if you want to get rid of belly fat. For people without certain medical conditions like Diabetes, a calorie deficit is the only way to lose weight. The tricky part is to maintain a deficit that is just right, so that you are able to stay on it over time. Too many people start with a too large deficit and break in a matter of days or weeks, gaining all the weight back on. You should certainly experiment with different deficits, but you need to consult with your doctor before going on a diet to be certain that it is safe for you. A moderate deficit of 10-20% below your total daily energy expenditure is probably a smart place to start.
Change your lifestyle and change your body for the long run
That’s about it for this time. How to get rid of belly fat should be seen as a long term project, and not a quick fix. Most people that lose weight fast also gain it back fast, and that is why I said you need to change your lifestyle. Include healthy food in your diet, and start a workout regime that is comfortable, and that you will be able to maintain for years, not weeks. Oh, and remember to get enough proteins in your diet, I can’t repeat that often enough. Until next time, Cheers!