The Best Way to Lose Belly Fat - Idiot Proof Diet and Home Workout

If you want to burn off your belly fat then what you need is an idiot proof diet and an easy home workout to ensure your success.

When you practice eating habits that even an idiot can do and perform quick workouts at home you really are left with no excuses; your belly fat will be a thing of the past.

By the end of this article you will be well equipped to shed those extra inches around your waist.

Cheat Your Fat Away

I'm sure that most people assume that fitness models eat a perfect diet and that they could never manage to achieve a body like theirs. But in reality, no one's perfect; everyone "cheats"! You can't set out with the mindset that you can't make any mistakes or you'll end up quitting the second you have your first couple of slip ups.

Acknowledge that you're going to cheat and actually plan on cheating to be able to stick with your nutritional habits for life.

I call it an idiot proof diet because it doesn't matter what diet you do, this simple step will help you stick to it. By planning a "cheat meal" (or day) every week or two you give yourself something to look forward to. This will keep you from eating junk food when you realize that you only have a few more days to go and you can eat whatever you want without feeling guilty. There's no guilt because you planned on doing it! And if you made someone try to give up all the sweets and junk food that they love for life then no one would be able to stick to it. But there's another benefit you'll achieve from this idiot proof diet.

It doesn't matter what meal plan, diet, or method of eating you plan on going with; they're all going to tell you to reduce your calories in order to lose weight. And as you keep reducing your calories you can actually slow down your metabolism, which is something you don't want. You want your metabolism to stay revved up so that you continue to burn fat off your body. So how do you do that? Well, if you eat a cheat meal once every week or two then you're going to have a short term spike in calories which will shift your metabolism back into overdrive! So planned cheating makes your diet easier and actually more efficient, but what should you eat when you're not cheating?

What to Eat

In order to keep this an idiot proof diet, I'm not going to recommend that you count calories at all. What I'm going to recommend is that you eat 5 to 6 times a day with anywhere from 2 to 3 hours in between each time you eat. Alternate your meals with snacks so that you're eating something like this:

  • Breakfast
  • Snack
  • Lunch
  • Snack
  • Dinner
  • Snack

And be sure that each of your meals is balanced. For your first three meals you'll aim to get 1 to 2 servings of protein, carbohydrates, dairy and fruit. Don't go back for seconds and use the size of your palm to estimate your serving size. For your last three meals you'll aim to get 1 to 2 servings of protein, carbohydrates, dairy and vegetables. And if you're feeling like you could use more calories near the end of the day then add in an extra serving of vegetables. But if you're noticing that you're not losing any weight a couple of weeks in, then stick with just one serving of each thing, instead of the occasional two.

It's just that simple! Stick with lean protein sources like chicken breast, nuts, salmon and so on. You'll want to aim to consume carbohydrates that will satisfy you longer like whole wheat products, brown rice and yams. And you'll want to aim to eat reduced fat versions of the dairy products you pick out. Can you see why this is an idiot proof diet? Don't make your diet complicated! The next thing you'll want to do is raise your level of activity to increase the caloric deficit.

Quick Home Workout

Most people don't want to workout because they don't have money for a gym membership, don't want people staring at them or they just don't have the time. Well, by working out at home you can solve all of those problems! You don't need expensive gym equipment, you can workout in the privacy of your own home and do it quickly.

What you'll want to do is set up a series of bodyweight exercises that you're doing to do back to back in a circuit without a rest in between them. This will help you target your whole body and really boost your metabolism to help you burn off that belly fat. I'll give you a quick sample workout you can do in as little as 10 minutes if that's all the time you have. You'll do the first circuit the whole way through, rest for a minute then complete the second circuit, rest for a minute and repeat.

  • Step Ups - 8 each leg
  • Mountain Climber Push Ups - Set of 8
  • Chin Ups - Set of 5
  • Prisoner Squat Jumps - Set of 8

Rest for a minute before continuing on.

  • Reverse Crunches - Set of 8
  • V Ups - Set of 8
  • Alternating Bicycles - 10 each side

Rest for a minute and repeat anywhere from 2 to 5 more times. If you're having a busy day then go ahead and squeeze in just 3 rounds of these exercises and feel satisfied that you actually managed to fit your workout in. Do bodyweight workouts like the one above 3 to 4 times a week and you'll start to notice a slimmer, sexier waistline!

These simple changes are proven to help anyone lose belly fat permanently. When you make simple changes to your diet and your activity levels then you'll have no problem shedding the spare tire. You now have the keys to achieve a fit body.

More by this Author


What Kind of Idiot Proof Diet Do YOU Recommend? 49 comments

The Academy profile image

The Academy 5 years ago

I have never been a believer that there is a one size fits all plan to diet and exercise. There are many considerations when designing an individuals training and exercise regime. Body-type, ancestry and time are just a few of the points worthy of consideration. As such, I am sure this will work for a few. If youre struggleing it may even be worth trying, though I owuld always advise further reaserch into the ideal options for your unique body


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

I'm going to have to disagree with you, The Academy. I don't see how allowing for planned "error", eating healthy while limiting how much you eat and being more active couldn't work for every single person.

I gave simple suggestions to improve ones diet and activity levels but these simple tweaks can be added to ANY "diet" or workout.

I didn't really give a set plan, I gave people very adaptable choices on how to improve their body. The more complicated you make things, the easier it will be for someone to give up.


Hello, hello, profile image

Hello, hello, 5 years ago from London, UK

I think this is a fantastic advice and I am sure it is workable and show success.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks Hello, hello, I think it'd bring a lot of people success too!


Sarah Masson profile image

Sarah Masson 5 years ago from Melbourne, Australia

I also think this is good advice, thanks :)


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks Sarah! Good to have you as a reader.


AlishaMora profile image

AlishaMora 5 years ago from USA

This is great advice. I am definitely going to try this plan. After having 4 kids I have a little belly fat i can lose. My only problem is trying to figure out what foods are high in protein and carbs.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

I hope you can lose that belly fat, AlishaMora!

If the food you're eating doesn't have a label, you can go here:

http://www.nal.usda.gov/fnic/foodcomp/search/

...and figure out how much protein and carbs it contains.


AlishaMora profile image

AlishaMora 5 years ago from USA

Thanks! I do shop mostly at a little produce store so there are not a lot of labels on things. Thanks for the link.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

My pleasure, it really comes in handy!


david stillwagon 5 years ago

Seems like a good program and great hub


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks david... thanks for reading!


ugagirl66 profile image

ugagirl66 5 years ago from South Carolina

Great hub. Sound advice and it's a great start to my New Years Resolution to lose 75lbs.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

That's a great goal, upagirl66... I'm sure you can reach it as long as you pace yourself and stick with it!


anwardosti profile image

anwardosti 5 years ago from Hyderabad

Heyy Nice post..can you please xplain dese with picture or videos...

* Step Ups - 8 each leg

* Mountain Climber Push Ups - Set of 8

* Chin Ups - Set of 5

* Prisoner Squat Jumps - Set of 8

Rest for a minute before continuing on.

* Reverse Crunches - Set of 8

* V Ups - Set of 8

* Alternating Bicycles - 10 each side

so it will be useful for me :).... thanks ...


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Here are three sites I use for exercise explanations, anwardosti:

http://www.bodybuilding.com/exercises/

and

http://www.muscleandstrength.com/exercises/main.ht...

and

http://www.exrx.net/Lists/Directory.html

If they don't have the exercise listed your best bet would be to search for it on YouTube. I feel that video explanations are your best bet!

You'll be able to find and perform each and every exercise this way.


fadibody profile image

fadibody 5 years ago

I hope this helps many individuals. Thanks for sharing this information.


Glemoh101 profile image

Glemoh101 5 years ago

This information is helpful ,thanks you.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks for reading, fadibody and Glemoh101!


fastfreta profile image

fastfreta 5 years ago from Southern California

This is my kind of hub, any thing that gives me advice about reducing belly fat. I'll have to read your other hubs on the same subject. Very good Bendo13


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

I'm glad you enjoy my style of writing.. good to have you as a reader, fastfreta!


DNemesis profile image

DNemesis 5 years ago

you're right. Its all about being organized and keeping the mental strength to follow the guidelines. Wait for the cheat day---it will come soon enough---enjoy it while it lasts, and repeat.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Exactly, DNemesis! And if you were to go without planning out the cheat day, you'd feel all guilty for cheating here and there... then you might just get so discouraged you give up.

So when you plan it out, it's like, "hey, I'm allowed this one meal (or day), it's no biggie!"


chib37 profile image

chib37 5 years ago

Great info. Just wrote about this very topic on whether I was eating too much or not enough. It is taking me awhile to figure that out.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks, chib37! It's a fine science at times if you aim to be perfect but in reality all you really need is some basic guidelines that are based on proven results... and then try them out yourself and fine tune them to your own body and lifestyle.


chib37 profile image

chib37 5 years ago

I will! Thanks for the tips.


saintodd profile image

saintodd 5 years ago from Snohomish, WA

Great Hub. Voted up and rated. Very informative and a wonderfully clean and easy to read layout.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

I'm glad you got something from the article and enjoyed my writing style, saintodd!


Insight1987 profile image

Insight1987 5 years ago from Atlantic City, NJ

I agree with Bendo's original comment.

People may thrive on different diets (the Inuit, for ex., have adapted to a diet that could be disastrous for the majority of people), but there's basic groundwork for all: similar fats, similar types of carbs, similar quality of protein. Margarine, for example, is NEVER good, partially hydrogenated oils are NEVER good, but naturally occurring trans fat (thru partial hydrogenation in animal fat), quality vegetable oils (coconut, extra virgin olive oil, nuts), and quality saturated fats (eggs, whole milk, etc.) are more or less fine, if the ratio is correct.

I'ma follow you.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Yep very true, Insight1987... there are good fats of every kind out there!

You just have to keep your nutrients balanced best for your body and lifestyle.


jessicab profile image

jessicab 5 years ago from Alabama

Good tip I definitely need to lose belly fat.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Glad I could help, jessicab!


Elrascal profile image

Elrascal 5 years ago

Great hub. Losing weight is all about learning how to control your mindset. I recommend "the winner Bible" I have been using this now two months and in that time I have lost 9 kgs


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks Elrascal!

It definitely is a mental struggle, but once you master the mind it's so much easier to drop the pounds and keep them off!


violalanders 5 years ago

Great hub, I really appreciate this hub because I hate fat.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Thanks, violalanders... I think we all do! Glad I could help.


fucsia profile image

fucsia 5 years ago

Your advices are useful not only to lose belly fat but also to have an healthy lifestyle that is very important and pleasurable!


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

I agree fucsia, a healthy life is always more pleasing!


KenWu profile image

KenWu 5 years ago from Malaysia

This hub reminds me to start doing my exercise again!!!!!! It's been quite a while since the last time I wore my sport shoes.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Glad I could inspire you to break out your sports shoes, KenWu!


felicitylovespari profile image

felicitylovespari 5 years ago

It's amazing people generally have a rough time duplicating that what you put in your body has to go some place.

Counting calories and doing some light cardio a few times a week has always worked for me.

Nice hub. :)


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

I agree felicitylovespari; so many people don't put two and two together.

The problem is when it keeps compounding on top of all the other bad habits then they are WAY overweight... and then it's a real long journey back to where they want to be.

You can't give up though when you stumble here and there... we all reach our goals eventually when we realize that.


Vanessa McKay 5 years ago

Great hub, an easy read, thank you.


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

Good to hear my writing is easy to absorb, Vanessa McKay... thanks for reading!


karmin 5 years ago

thaks very much


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

My pleasure, karmin... thaks for reading!


rasw 5 years ago

The best weight loss program I've seen is weight watchers because they tell the same as you do, but they teach you in person and motivate you.

As for in home workouts, I personally don't do it. I have to get myself to a gym :)


Bendo13 profile image

Bendo13 5 years ago from Colorado Springs, Colorado Author

You're welcome, declatte... thanks for reading!

Yeah rasw, sometimes it's better to detach and get into a gym... that way you're surrounded by people all doing the same thing you want to do: get fit! But if you're crunched for time and can't afford it then a home workout will have to do! Unless of course you want to go running.


seesmokie profile image

seesmokie 4 years ago

Thank you so much! :) this is a great plan, starting first thing in the morning :)

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working