Imagine having that tight waist and those washboard abs you’ve always wanted all year round. We are sharing with you 10 Super Effective Techniques that you can use to have Flat Belly.
How To Lose Belly Fat: Learn 10 Super Effective Tips:
Here at Toptenia.com, we are sharing with you 10 effective tips backed by scientific research that you can use to achieve a flat stomach in no time.
So, If you’re looking to lose belly fat, try this expert diet and exercise tips for fast results.
10. First – Do These Things
Fortunately, losing belly fat is much simpler than many people would have you believe. You need to develop “Self-Discipline” into your life and once you will achieve that your ugly belly fat will be gone forever.
You MUST need to adopt the following habits:
- Eat your meals seated at a table, without distractions (no TV, iPad or Laptop).
- Eat more meals with your partner or family (Togetherness).
- Get 8 hours of sleep each night, as fatigue can lead to overeating.
- Discipline yourself to eat when you’re really hungry and stop when you’re comfortably full.
- Avoid eating late at night, and
- Always try to eat in moderation.
9. Burn Off Stubborn Fat
Stubborn fat is the fat that is clinging to your belly, hips, and thighs and you definitely want to remove this fat. The fat cells in our bodies have all kinds of different receptors for different purposes in the body.
There are basically two kinds of receptors in our body that you only need to be concerned with, the alpha-2 receptor and the beta-2 receptor.
The alpha-2 receptors can be seen as the bad receptors that hinder fat burning and the beta-2 receptors are the good receptors that help accelerate fat burning.
So in theory, the more alpha-2 receptors there are compared to the beta-2 receptors the harder it is to burn fat and vice versa, the greater the number of beta-2 receptors versus alpha-2 receptors the easier it is to burn fat.
The key to burning stubborn fat is to inhibit alpha-2 receptors while activating beta-2 receptors. This can be achieved through the hormone catecholamines.
Catecholamines hormones are epinephrine and norepinephrine, which are your fight hormones. They’re produced in response to any kind of stress. To produce catecholamines hormones – the most effective are short high-intensity exercises. The more intense the exercise the greater a number of catecholamines.
8. Know the Size of Your Calorie Deficit
When you’re dieting for fat loss, your goal should be to lose fat as quickly as possible while also preserving your muscle and health. How well you do this will be mainly determined by the size of your calorie deficit.
A caloric deficit is any shortage in a number of calories consumed relative to a number of calories required for maintenance of current body weight (energy homeostasis). A deficit can be created by reducing input/calories consumed (lower food intake, aka dieting).
Using a Calorie Deficit Calculator will determine the estimated total number of calories you need to maintain your current weight based on your BMR (Basal Metabolic Rate) and your level of activity. It will also give you the estimated number of calories you should be eating in a day to create a calorie deficit and lose weight. Your weight trainer will help you in calculating an accurate Calorie Deficit for you.
7. Do Fasting AND Train While Fasting
According to many experts, training on an empty stomach is a simple but powerful way to increase the amount of fat your body burns while you work out. Exercising on an empty stomach provides the best result if done consistently and greatly help in reducing fat especially around the hip, belly, and thigh areas.
6. Perform High-Intensity Interval Cardio
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training where you alternate between periods of (almost) all-out intensity aerobics exercises and low-intensity recovery exercises.
With this form of exercising, during your high-intensity bouts (stretch, turn, run, round, cycle), you’re pushing yourself almost as hard as you can, and during your low-intensity periods, you’re trying to catch your breath in preparation for the next sprint.
According to research conducted at NCBI, “Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much-reduced training volume”.
5. Try to Lift Heavy Weights
During your workout, try to do heavy – compound weightlifting as this type of training offers two big fat loss benefits.
Firstly, you preserve your strength while in a calorie deficit, which in turn helps you preserve your muscle.
Secondly, it dramatically increases your basal metabolic rate (BMR). Research conducted at (National Center for Biotechnology Information, NIH) shows that this type of training can result in hundreds of more calories burned than workouts performed with lighter weights.
4. Don’t Experiment – Take Only Those Supplements Proven to Impact Fat Loss
Always Remember! Supplements aren’t the key to fat loss, but if you combine the right ones with a proper diet and exercise routine, you can dramatically speed up the process of Fat Loss in your body.
3. Increase Your Basal Metabolic Rate (BMR)
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism; therefore, any increase in your metabolic weight, such as exercise, will increase your BMR.
Your metabolic rate is a “count” of how much energy your body burns throughout the day, and the higher it goes, the faster you can lose weight. There are many ways to raise your basal metabolic rate, they ultimately rely on one or both of the following mechanisms:
- Build Muscle Mass: Increase your muscle mass. Muscle tissue is the most metabolically active tissue in your body, and the breakdown of old protein and synthesis of new protein in your muscles accounts for roughly one-fifth of your resting metabolic rate.
- Eat Enough Calories: Avoid semi-starvation state and the low basal metabolic rate that comes with it by keeping your calorie intake to at least 1,800 calories for Men and at least 1,200 calories for Women.
2. Prevent Hunger or Cravings from Ruining Your Workout Plans
A major reason diets fail is people just aren’t able to stick to them long enough. Wishes turn into cravings and ultimately binges.
This can easily undo days or even weeks of hard work if it really gets out of hand. Therefore, in order to reduce hunger and increase the sensation of fullness you get from a meal, try to include them in your daily diet.
These foods include Avocados, Yogurt, Legumes, Soup, Water, Almonds, and Oatmeal.
1. Make Your Overall Dieting Experience Enjoyable
To achieve a flat stomach, dieting is an essential part of any weight loss routine. Make no mistake, No amount of pills or powders are going to get you there. It takes hard work, dedication and it takes time. Having exhausted yourself by performing tough exercises physically takes a lot out of you. Performing Dieting on it increase the challenge even further.
People don’t want to go through the discomfort of it all. But it’s important to keep your routine on schedule and keep yourself motivated. Enjoying “food day of your favorite items in moderation” after achieving a certain target can help in reducing hunger and cravings, making the process of dieting even more enjoyable, primarily by increasing the overall feeling of well-being.
Make sure to keep your meal small, and don’t take any fat loss supplements at lunch.