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7 Ways To Lose Belly Fat

There are numerous ways to lose belly fat but there are certain fundamentals that must be in place if you want to accomplish this goal. Sure, you can take all the weight loss supplements you want but if you don’t have the fundamentals in place you are NOT going to lose belly fat. These fundamentals are the most important elements to lose belly fat and if you can get as many of these fundamentals in place, you will lose belly fat and drop body weight. 

Below, I am going to go over what I think are the most important ways to lose belly fat. If you can follow as many of the 7 ways to lose belly fat below, you will reach your goals efficiently, effectively and safely!  

Most Important Way to Lose Belly Fat – Reduce Your Daily Calorie Intake

Without a doubt, the most important way to lose belly fat is to reduce the amount of calories you ingest on a daily basis. Think of it this way. We all have a certain amount of energy requirements that allow us to go about on our daily basis. Food gives us that energy in the form of calories. If we eat just enough food (calories) we will have the necessary energy to do our jobs, look after our daily tasks and perhaps do a bit of exercise while keeping our body weight the same. This is called calorie maintenance. We eat just enough food that allows us to do our daily tasks without losing or gaining weight.

When we eat more food (calories / energy) on a daily basis than we can burn off (energy) we will gain weight. This is called a “calorie surplus”. In this case, our daily activities aren’t enough to burn off the extra amount of energy (food) we are consuming. Our bodies will store that extra energy as body fat.

When we eat less food (calories / energy) on a daily basis than our bodies need for daily energy requirements, we will lose body weight. This is called a “calorie deficit”.  In this case, our bodies aren’t getting the energy requirements (for our daily food) so it starts to use body fat as fuel.  In this case, we will lose weight and body fat.

The absolute easiest and most effective way to lose belly fat and body weight is to simply cut your energy requirements (food) to a point where your body starts to use its own body fat for energy. 

How to do it

In order to get your body into a “calorie deficit” you will need to know your basal metabolic rate (BMR). This is the number of calories (energy) you need on a daily basis to function and maintain your current body weight. Go to Google and type in “basal metabolic rate calculator”. Add your information and the calculator will give you your basal metabolic rate. Write that number down. 

This is your daily calorie intake to maintain your body weight. For example, my basal metabolic rate is 1.900 calories. 

What you need to do is subtract 300 from that number to put your body into a calorie deficit. For example, for me to start losing belly fat and body weight I will need to subtract 300 calories from my basal metabolic rate of 1,900 which is 1,600 daily calories. 

Next, go back to google and add that number plus the words “weight loss meal plan” to the search box. For example, I will add this to Google:

“1,600 daily calorie weight loss meal plan”

The results will provide me with the meal plan I need to start losing belly fat and body weight. This will be your most important way to lose belly fat and body weight. Do the same for you and your goals.

Second Most Important Way to Lose Belly Fat – Reduce Your Sugar Intake to Less Than 25 Grams per Day

The best way to think of sugar is to think of it as an energy source for your body. Sugars are simple carbohydrates which are rapidly absorbed by the body to be used as energy. Any sugar that you consume will be rapidly converted into instant energy which is often called a “sugar rush”.  

Here’s the thing you have to remember about sugar. While sugar can be used (in the body) as a quick energy source or to help you replenish lost energy stores (from exercise) it can quickly overwhelm the body if too much is consumed. This means that if your body can’t use the sugar as an energy source or store it for future use, your body will metabolize any leftover sugar as body fat.

However, if you can get your daily intake of sugars to less than 25 grams per day, your body will be able to handle converting those sugars into usable energy and will NOT metabolize those sugars into body fat. In fact, your body will start to use its own stores of body fat to use as energy. 

The great thing about reducing your intake of sugars is that your body and energy levels will start to stabilize. You won’t feel as tired (or exhausted), you will have more energy and you will start to feel stronger!

How to do it

If you’ve followed the first step as a way to lose belly fat (above) you will already have cut your sugar intake in half. In order to further reduce your daily intake of sugars to less than 25 grams per day, do the following.

• Cut out all sugary drinks (fruit juices, pop, energy drinks, vitamin water etc.,) Replace it with water;

• Have two servings of fruit per day (once in the morning and another either as a mid-morning snack or mid-afternoon snack). One serving of fruit is about the size of your palm;

• No sugars after 6 PM;

• No desserts or sugary snacks

Trust me on this one folks, getting your sugars to less than 25 grams a day one of the best ways to lose belly fat. Your body won’t metabolize sugar into body fat and you’ll feel great. 

Third Most Important Way to Lose Belly Fat – Cut Out Calorie Dense and Carbohydrate Dense Foods

Here’s the thing that you need to remember about calorie dense foods. These foods will take you over and above your daily calorie allowance that will allow you to lose weight and burn belly fat. Remember, the absolute best way to lose belly fat and drop body weight is to make sure your body is in a calorie deficit. Calorie dense foods will take you out of a calorie deficit and chances are, put you into a calorie surplus which means weight gain.

Calorie dense foods are foods are usually processed starchy foods. Examples include white pasta, white potatoes, white bread, white noodles, white rice and any other packaged or easy to make meals. Here’s a good example, instant noodles. One package of instant noodles will have 500 calories and 70 grams of processed starches. This is enough to take you out of your daily calorie allowance (calorie deficit) while converting some of those processed starches into body fat. 

Not good. 3 Foods That You MUST Avoid If You Want To Lose Weight!

White pasta, white rice, white bread and white potatoes will be very calorie and carbohydrate dense. One cup of white macaroni will have 400 calories and 145 grams of carbohydrates. If you add in a pasta sauce and 4 ounces of hamburger your meal will easily be over 700 calories and close to 200 grams of quick converting carbohydrates. One white potato will have 300 calories and 65 grams of quick converting carbohydrates. Add in some butter and gravy and you have about 600 calories and over 100 grams of quick converting carbohydrates. 

All of this is WAY too many calories and starch carbohydrates. You will NOT lose weight or belly fat.

How to Lose Belly Fat

Any starchy food that comes in a box or package will be calorie and carbohydrate dense which means double trouble for your weight loss and belly fat burning efforts. 

Here are some examples.

• Kraft dinner

• Instant noodles

• White bread

• White rice

• White pasta

• White potatoes

• Cup of soups

• Velveeta and cheese

• Rice a Roni

• Side Kicks

Any food that is packaged will most likely be calorie and carbohydrate dense. My suggestions, stay away from these foods at all costs if you want to lose weight and burn belly fat. 

How to do it

First, replace anything packaged with whole foods. If you’ve followed the above two steps you are already most of the way there. If you must have some starches have whole grain varieties instead and watch your portions. Your portion size for cooked starches should be half the size of your palm. 

Fourth Most Important Way to Lose Belly Fat – Control Your Portions!

If you can control your portions, you will lose weight and burn belly fat. The problem is knowing when to say when and knowing how much food is enough. I’m going to let you in on a secret that I use for controlling my portions without counting calories. 

How to do it 

First, put away your big plates. Yes, pack them up and put them in your storage room. Your mind has become conditioned to associate a full plate with satisfaction. However, your mind doesn’t know the type or size of the plate it will associate with food satisfaction. What you are going to do is “trick” your mind into using the small plate of food instead of using the big plate of food. 

This little trick here will cut your calorie and carbohydrate intake by half. 

Secondly, use the following portion guide for your vegetables, proteins and starches.

Protein size: The size of your palm

Vegetable size (leafy or fibrous): Two times the size of your palm

Starches (whole grain rice or pasta): Half the size of your palm (cooked). I suggest not having any starches at all but if you must, stick to this serving size. 

Trust me on this one folks; use the small plates for your meals. I know, it may seem weird at first but over time your body will start to become accustomed to using the small plates instead of the big plates. After a while you won’t even miss the big plates. Read more about using this little weight loss trick here.

Fifth Most Important Way to Lose Belly Fat – Ditch Your Salt Shaker

Do you want to know what keeps belly fat on (besides sugar)? It’s excess sodium. 

Excess sodium will force more water into your cells which will cause you to gain water weight (contributing to a “puffy” look). In addition, excess sodium acts as a block in your system that doesn’t allow excess water and toxins to leave your body. The one way to lose belly fat and drop body weight is to reduce your sodium intake to less than 2 grams per day.

**Note**this doesn’t apply for those of you who have low blood pressure. Please talk to your doctor about your sodium levels if you have low blood pressure. 

Does Sodium Make You Fat?

The easiest way to reduce your sodium intake to less than 2 grams per day is to ditch your salt shaker and use a salt substitute instead (in addition to following the steps above). You have to remember that any packaged food will be loaded with sodium. Take a look at the image below:

There is over 2 grams of sodium in this one small package! That is an entire day worth of your recommended sodium intake. This is simply way too much.

In one box of Rice a Roni there is over 3 grams of sodium! 

My suggestion is to cut out all packaged and boxed food and ditch your salt shaker for a salt substitute. The 1 Food You MUST Avoid If You Want To Burn Belly Fat!

How to do it

All grocery stores have salt substitutes. I personally use “Salt Free” by Windsor. It tastes just like salt but doesn’t have any sodium in it. It uses potassium which is pretty close to tasting like salt.

The second thing I use is a salt free spice called Mrs. Dash. These are wonderful tasting, salt free spices. I use these spices on everything and will combine the Salt Free (above) with these spices. 

I also use a spice/salt substitute called Herbamare by Vogel. This product uses spices and a salt substitute to really give your foods a great taste, without using any sodium. 

Sixth Most Important Way to Lose Belly Fat – Do Something Active Every Day

When I say something active, I don’t mean you have to kill yourself in the gym or do some crazy cross fit workout. A simple 45 minute walk every day is good. The point is to move your body and to all your muscles and cardiovascular system to activate. This can be a walk, hike, swim, jog, yoga, low impact cardio movements, treadmill, stationary bike, body weight resistance work or anything else that allows your body to move. 

The point is to be active every day and do something you enjoy. Does that mean you have to work out every day? No, not at all. Pick an activity that you enjoy and something that fits well with your lifestyle and daily schedule. 

How to do it

Don’t think too long and hard about this. Take action and do something you enjoy. Put on a comfortable pair of shoes, pants, and a shirt and go for a nice walk. It doesn’t need to be hard or intense; it just needs to be daily movement. 

Need home based, low impact workouts? Try our workouts here

Need some exercise ideas? Try our home based, low impact exercises here.

Seventh Most Important Way to Lose Belly Fat – Activate Your Body As Soon as You Get Up

Do you really want the best way to lose belly fat? Get your body into fat burning mode as soon as you get up! The sooner you can activate your metabolism the sooner you can start to burn belly fat. As soon as you roll out of bed, have the following drink:

• 8 ounces of cold water

• 1 tablespoon of freshly squeezed lemon juice

• ¼ teaspoon of cayenne pepper

• ½ teaspoon of ginger

Mix everything well and drink it down. 

I call this my BodyFIT wake up drink and it will kick start your bodies internal engine. The lemon juice contains vitamins and anti-oxidants as well as being a natural appetite suppressant. The cayenne pepper and ginger will help bring your internal body temperature up. Remember, you want to use cold water and not warm water. If you use cold water, your body will have to use up extra calories to allow your body to normalize the temperature. How to prepare the morning wake up weight loss drink.

Once you’ve finished the drink, either go for a short walk or perform some light exercise/activation work. The point here is to raise your body’s temperature and to activate your cardiovascular and muscular system so they start to soak up calories and burn fat.

Here is a quick exercise/activation routine for you to perform:

• Knee raise and touch: Perform 30 repetitions

• Hand raise: Perform 30 repetitions

• Front jacks: Perform 20 repetitions

• Wall push ups: Perform 12 repetitions

• Ankle grabs: Perform 16 repetitions

• Hook and knee: Perform 30 repetitions

Here is a quick video on how to make the morning wake up drink:

Conclusion – Ways to Lose Belly Fat

There are plenty of ways to lose belly fat but there are certain fundamentals to losing weight that must be followed. The four most fundamental lessons to losing weight are as follows:

- Your body must be in a calorie deficit to lose body fat and weight;

- Provide your body with the necessary nutrients to sustain growth and fat loss;

- You must move your body on a daily basis to allow it to grow, burn fuel and to become healthy;

- Be consistent day in and day out with your activity and nutrition

Do the above and you will burn belly fat and lose body weight.

Remember, stay safe and stay strong!

Blake

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