During my years of experience as a personal trainer I’ve noticed that all of my clients who had trouble losing belly fat had various things in common that were preventing them from losing the fat. I’ve also noticed in my personal experience of leaning out to a lower body fat (cutting) for summer that there are certain things that helped me lose belly fat really quickly while other things actually seemed to prevent it. Pay close attention to these 10 crucial changes you need to be making in order to lose your stubborn belly fat and love handles. Chances are if you’re not succeeding in burning fat then you’re most likely doing the wrong workout to lose stubborn belly fat. All you have to do is get rid of the fat covering them, and sorry to burst your bubble but hours of just ab exercises and low intensity cardio will definitely not help with that. Another big misconception especially for women is that weightlifting will get you bulky and too muscular. Now you’re probably wondering what exactly you need to do for your workouts to lose your stubborn belly fat.
Chances are, you aren’t eating the right amount of food to burn off that unwanted belly fat. Regardless of what workouts you’re doing, if you’re eating more calories than you’re burning everyday then there’s no way you’re going to lose weight and burn fat!
You will either put on more fat (or muscle) depending on how much more you’re eating and the types of calories you’re eating. On the other hand, if you’re eating too little this puts your body into starvation mode which will lower your metabolism, cause a decrease in muscle mass and ultimately prevent you from losing fat. You can use the calorie calculator that’s in the sidebar of my blog, or you can use this calorie calculator which will do a much more accurate job since it takes into account your activity level. These will both give you an estimate as to how many calories you should be eating in order to lose fat.
What I recommend is find out how many calories you need to lose fat according to the calculator above, and then try to track how many calories you’re actually eating for a day. NOTE: The maximum amount of weight I recommend you lose is 2 lbs per week (1 lb per week is ideal) as you want to maintain your muscle and keep your hormones in balance. You’ll notice that as soon as you cut back on processed foods and start eating more natural foods you will feel more energetic, happier, and crave junk food less.
This problem I’ve seen in the majority of my clients and is honestly probably going to be the hardest thing for you to change. But if you take it slow and make small changes daily, I guarantee that you can easily make this change. If we didn’t have insulin or it wasn’t working properly, our blood glucose would reach toxic levels. Insulin also has other functions, and one of them is sending signals to our fat cells to pick up fat from the blood stream, store it and to avoid burning the fat that they already carry (our stubborn belly fat for example). The Heart and Stroke Foundation recommends that you decrease consumption of added sugar to no more than 10 percent of your total daily calories. This doesn’t include sugar that occurs naturally in fruit, vegetables, milk, grains and other foods. To put this in perspective, for an average 2,000 calorie a day diet this would mean that you shouldn’t have more than 48 grams, or 12 teaspoons of sugar. A tip if you’re struggling is to use natural sugar replacements (my favourite is Stevia) which may taste a little different at first but are definitely worth the change. Usually when women (and sometimes men) think of weight loss, they immediately think of reducing their calories mainly from their carbohydrate intake. Although you should slightly lower you carbohydrate intake for fat loss, you also need to make sure that you’re protein intake is adequate.
Although the main factor regarding weight gain and weight loss is your calorie intake, the type of calories you take in will affect what type of weight you are gaining or losing. As you can see in the chart above where all subjects were overfed, groups with a higher protein intake gained more muscle and less fat than groups with a lower protein intake. Average healthy sedentary adult (male or female) that does NOTwork out or have any related goals.
Average healthy adult (male or female) that IS doing some form of exercise regularly or IS trying to improve their body (lose fat, build muscle, etc.). Average healthy adult FEMALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance.
If you’re not sure where you fit in, then you can use the general fitness recommendation of 1 gram per pound of body weight.
Some foods high in protein and low in saturated fat include chicken breast, turkey, extra lean beef, fish, tofu, whey protein, and many more.
NOTE: In the case of people who are obese or very overweight, your ideal protein intake should be calculated using your target body weight since it will be otherwise be overestimated due to the excessive amount of fat on your body.
For the past couple decades health authorities have recommended that we eat a calorie restricted, low-fat diet.
Studies show that low-carb diets reduce your appetite and make you eat less calories which makes you lose weight pretty much effortlessly, as long as you manage to keep the carbs down. However, you’re body still needs carbohydrates everyday for energy and to keep it in it’s fat-burning state. A good guideline is to keep your carb intake at around 10-30% of your total caloric intake. I recommend that you eat almost all of your carbohydrates during your post-workout meal as this is when your body needs it the most. You can save a little bit of your carbohydrates for a pre-workout meal for energy but keep the majority of it for after your workout. Unfortunately, after several weeks or months of a low carb diet your body will start to understand what you’re trying to do and lower its metabolism to counteract this.
What you can do if it seems as if you’ve plateau’d and can’t lose anymore fat is start doing refeed days. These are days where you bump up your carbohydrate intake substantially and eat back at your caloric maintenance level or even a little over this. Carb cycling is another option you can use which consists of low carb days and high carb days to keep your metabolism revved up and your body in fat burning mode. Unlike carbohydrates, proteins and fats, alcohol is what nutritionists refer to as empty calories: calories without any nutritional value. To make matters worse, it is the first fuel to be used when combined with carbohydrates, fats or proteins which means that food you eat while drinking alcohol will have a greater tendency to be stored as fat. Alcohol also damages the stomach, kidneys, and the liver and has been proven to lower testosterone which is one of the main hormones for fat loss and lean muscle mass. Although sodium doesn’t case weight gain directly, too much sodium intake can cause bloating and water retention which will make your stomach look bigger than it really is (and full of gas). According to Health Canada, people should eat at least 1,500 mg of sodium a day and not exceed 2,300 mg. There are some low-sodium alternatives that you can use to lower your overall sodium intake.
Instead of your traditional table salt, you can use potassium chloride (a popular salt substitute) which tastes remarkably similar to salt. Some other ways to reduce water retention and bloating besides reducing your sodium intake include drinking more water, eating more fibre and drinking certain teas such as peppermint tea or green tea. Many of us (especially students) take sleep for granted. But watch out, all of your all-nighters and late night cramming for school can actually cause weight gain and contribute to your stubborn belly fat. When you haven’t had enough sleep, it’s easy to count on a large sugary latte to get you moving and you may even be tempted to skip exercise and get some takeout for dinner.
Also, when you’re overtired your brain’s reward enters rev up to look for something that feels good. According to a study in the American Journal of Clinical Nutrition, people tended to eat more late-night snacks and were more likely to choose high-carb snacks when they were deprived of sleep. A second study showed that sleeping too little prompts people to eat bigger portions of food which ultimately leads to weight gain. Now that you know all the benefits of sleep and how it can help you lose fat, I hope that you hit the sack tonight and get your 7-9 hours of beauty sleep.
It may be hard to stay motivated when you’re not losing too much off of your belly at first. There’s no set timeline as to how long it takes for you to lose your belly fat, but if you stay consistent with these 10 changes then eventually you will succeed!
Now that I’ve shown you exactly how to lose stubborn belly fat with these 10 changes, put them into action and you’ll see amazing results! The key points I want you to remember is push yourself in your workouts, eat good whole foods, eat the right amount of food, and allow yourself to rest and recover.
I’ll be providing you with 10 problems that are most likely the reasons preventing you from losing belly fat and 10 solutions to these problems. When it comes to fat loss (belly fat in particular) most people seem to think that 30 minutes on the elliptical and a few ab exercises is the way to go. However, certain abdominal exercises can help you bring your abs out a little more (more relevant to guys) by using weighted ab exercises but if you aren’t losing the fat covering them then you will still never see them.
The best type of training routine for fat loss is a mix of weight training and HIIT circuits. For the weight lifting part of it there are several good routines you can do but you can use this one to start. Either way you’re preventing your body from getting into its fat burning mode and causing it to hold on to your stubborn fat no matter what you do.
Everyone has a certain amount of calories that their body burns a day and this depends on a variety of factors such as weight, activity level and overall metabolism.
A common recommendation is to not eat less than 1200 calories daily, as this is the minimum amount of calories that your body needs to get all of its vital nutrients. If it’s above this or below this, then make proper adjustments and try to stick around this range.
Fructose is not a natural part of metabolism and in fact very few cells in the body can utilize it except for liver cells.
In healthy people this mechanism works well and allows us to eat high carbohydrate meals without our blood glucose skyrocketing.
However, according to new research, increasing your protein intake can help you lose weight while maintaining your fat-burning muscle along with keeping you full for longer. Higher protein diets seem to be more effective at burning fat while maintaining or even gaining muscle (which is exactly what you want!) than low protein diets. She would very simply multiply 140 by 1-1.2 and get a daily protein intake of between 140-168 grams per day. For example, a 300lb man looking to get down to 200lbs would use 200lbs as their weight when calculating how much protein they should eat per day. It’s common for people to lose 5-10 pounds in the first week of a low-carb diet due to losing a lot of water weight. On your rest days you can lower your carbohydrate intake even more since your body won’t need them for recovery.
These are extremely deceptive (they taste so good) and will add enormously to overall caloric content.
As mentioned, drinking will relax the inhibitions and cause one to compromise their nutritional habits. Also, drink diet sodas with various spirits to significantly lower the calorie content of these drinks.
This will increase feelings of fullness and may help to prevent over consumption of alcohol. Common foods that are high in sodium include processed meats, many canned foods, cheeses, breads, cereals, sauces, pickled foods and most pre-packaged foods.
You’ll probably notice that as soon as you keep your sodium intake within the recommended limit that your stomach will look a little flatter and less bloated.
However, potassium chloride-based salt substitutes aren’t recommended for people with kidney problems. It actually dulls the frontal lobe activity in your brain which is responsible for decision-making and impulse control.
You may have been able to say no to your food cravings when you were well-rested, but you may have some trouble squashing these cravings with a sleep-deprived brain. And in a review of 18 studies, researchers actually found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.
Well typically people will gain fat first in their stomach and then throughout the rest of your body.
It will take a lot of hard work but you’ll feel so much better and look so much better that you’ll totally forget about all the blood,  sweat and tears. He’s played sports all his life and always had a passion for fitness and living a healthy lifestyle. I’m glad that women are finally starting to realize that weight training will help you lose stubborn belly fat and boost your metabolism.
If you don’t know what HIIT circuits are, then head over to my article explaining HIIT circuits where you can find more information and some sample circuits you can use. This varies for everyone, but there are a few tools that you can use to get a rough estimate as to how much you should be eating. A great mobile app that you can use to track how many calories you’re eating is myfitnesspal. If you’re not losing enough you can slightly lower your calorie intake, and if you’re losing too much then you can increase your calorie intake. Common processed foods include candy, beverages such as soft drinks, potato chips, most fast food, sugary cereals (you get the point). When our glucose levels are too high (which can be toxic), insulin is sent out to allow glucose to be used by our cells in order to lower our blood glucose levels. After this, weight loss will slow down but this time the fat will be coming from your fat stores. This means that 10-30% of this should come from carbohydrates, which would be 200-600 calories.
You can start by having one reseed day every two weeks once you’ve plateau’d and eventually do them once a week. Experts agree that getting enough sleep is just as important to health, well-being and weight loss as diet and exercise.
Any less than that, and your body can react in ways that lead even the most strict dieter straight to a tub of ice cream.
Not only is this one of the least effective workouts you can do for fat loss, it’s also boring as hell and not very challenging!
Compound movements are the best exercises to help you burn off fat because they allow you to burn a lot of calories as well as boost your testosterone.
If these are a little too advanced for you then you can use my beginner workout routine as a replacement for your HIIT circuit.
It has a food database showing the calories of pretty much any food and packaged food you can think of, and you can vary the portions. There it gets turned into fat, which is then secreted into the blood (causing your stubborn belly fat). If you’re more active then stay at the higher range of this and if you’re less active then towards the lower end of this range.
Refeed days will help you reset your metabolism and is one of the secrets to losing that last bit of stubborn belly fat that won’t come off.
Once you start seeing fat coming off of your neck and arms it’ll only motivate you more to stay consistent so that it starts coming off your stubborn belly!
They relied on junk food at school, barely ever exercised and developed a hunched posture from all the lectures and studying.
The best compound exercises include squats, deadlifts, rows, and presses all with heavy weight (ensure that you’re performing them correctly to avoid injury).
Detox smoothies? Nope, none of that. I’m about to tell you the reality behind losing stubborn belly fat and if you make these 10 changes you will lose your belly fat and the love handles that come along with it.

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  2. VirtualBaki

    And it actually performs but any of these to the intense level , and you have to leave them.