- Diet & Weight Loss
Top tips to lose belly fat
How to lose weight
There are some things that you must do to lose weight. There are many tips that can help but they all lead back to these few important things. To lose weight does require some hard work, but it is not as bad as you might think. The first thing you need to do is to decide to do it. Get your mind to where you feel that you need to lose fat and get healthy. Losing the belly fat is the last place on your body for the fat to go away. The second thing you must do is to find ways to keep you focused on success. Losing focus and intensity to succeed is the downfall of all people that do not reach their goal.
You must burn more calories than you take in. It takes diet and exercise to lose belly fat and get in shape.
Calculate the calories you need to eat to lose weight
You need to know how many calories your body needs to eat to maintain your current weight. To do that, you need to calculate your BMR, base metabolic rate. Your BMR is how many calories that you need to eat each day to maintain where you are now. Here is an article that gives you all the tools you need for free to set up your program. That number is with no exercise. Use that number as your number to shoot for daily. The exercise you do and changing the type of food you eat will allow you to lose weight fast and keep your muscle. Don't cut the calories by more than 20% or you will loose weight too fast.
Eat 5 or 6 meals per day
Take the number you calculated above and divide that number by 5 or 6 meals. That is the number of calories to eat each meal. Then multiply the calories per meal by 20% for the fat calories you should have each meal. Multiply the calories per meal by 40% for the protein and carb calories per meal.
Track everthing you eat
Get yourself a notebook or a ledger book. Make headings across the top for food, calories, fat, carbs, protein, fiber. Rows going down for 5 or 6 meals per day. Write down everything that you eat in each meal. Write down the type of food, the total calories, the grams of fat, carbs, protein, and fiber.
At the end of the day add up each column and make adjustments for the next day to get you to the numbers you need to be at. One thing about fiber is, at the end of the day, you can subtract the fiber from the carbs for your net carbs, so the more fiber the better, within reason.
Read the labels on everything before you eat it
You need to know how much fat, carbs, protein, and fiber is in everything you eat. Don't guess, it doesn't take much time to read it and write it down. To calculate the calories from grams. All fat grams have 9 calories, carbs and protein have 4 calories per gram. This is a great tool to know how to lose weight faster and healthier.
Now comes the harder part. It's only hard to start, once you get going you look forward to it. You must exercise to make the rest work. You also will feel better from the exercise so you get a bonus from that. You should exercise 6 times per week. 2 to 3 times should be weight training and 3 to 4 times cardio or HIIT training. Start very slowly if you are not used to exercising.
I have a great push up workout that will do a big part of the muscle building. You can do 100 push ups in 45 days.
Start out doing as much as you can without getting over tired. You do want to do enough to stress your muscles and make them grow. Once you get over the initial soreness, then push yourself each time a little harder. For the weights work on the large muscles first. Back, chest, Quads, and core.
Exercise Goals and goals to lose weight
Set your total goal for how much you want to weigh, at your ideal weight. Set smaller goals on the way there. Goals for exercise and weight loss. Make them something you can reach. Weakly or daily goals even. I try to do more in exercise ever time, push myself a bit harder. More weight more reps, more miles or more intense.
Drink plenty of water
make sure you drink plenty of water. I try to drink 2, 32 oz bottles of water and a 32oz bottle of Green tea every day. I also drink a protein shake in the morning with 16oz of fat free milk.
Make your meals at home
If you want to get enough food to not be hungry, all you need to do is to make your own meals. Don't make packaged dinners or fast food. If you eat right, you can eat a lot of food and stay within your goals. All calories are not the same. If your number to hit is say 2000 calories per day. 5 pieces of cake at 400 calories each will not work. You need to balance the fat, carbs, and protein to get what you need nutritionally.
Are you moving forward
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If you scored 70% or lower on the quiz above, you need to work on these things if you want to succeed.
Get your mind right, you need to want to lose the weight for yourself and for your family so you will be healthy. Once you start, you will be surprised at how easy it really is if you eat the right food, and do the exercise. Don't get discouraged and don't compare yourself to others as far as how fast they lose weight. Everyone is different, go at your own pace and this will be one of your best ways to lose weight. The key to success is to start, do something. Once you get started, it gets easier to move forward and to succeed.
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