If you’d like to throw away those baggy sweat pants and get rid of the belly fat you’ve come to the right place, because I’m going to tell you (with the help of science) how to get rid of belly fat.
Now what I won’t be doing is telling you to do something extreme, like 1,000 sit ups a day from a pole hanging upside down, because… well, that’s a little difficult. Plus, my tips are actually better.
However, if you do mix exercise with my tips, then the results will be even better. Please remember that belly fat can also be a sign that your health is at risk for other conditions, like type 2 diabetes and heart disease. So not only is getting rid of your belly fat going to make you look better, it’s also going to make you healthier.
Dietitians recommend eating 500 less calories than your daily requirement every day to lose weight, so you’d be losing about 1 lb. every 7 days, which is about 4 lbs. every four weeks. That’s pretty good to lose that much weight without doing any extra exercise – just by eating less food.
You’re probably thinking to yourself “I already know this, everybody knows this. Eat less food, lose more weight”. Of course, you’d be correct, but here’s how you do it properly, according to a study done by Oxford University… which leads me into tip number one: you’re going to have to get rid of snacks between meals – eating three meals a day and no snacks between them. If you do snack, you’re probably not going to hit that target of 500 calories less than your daily requirement.
Tip number two: it’s all about portion size. You don’t need to change what you eat, but you are gonna have to change your portion size.
In one study, participants were told to eat no more than a fist-sized portion at each meal. So what does this mean? This means that you can only have a daily intake of three fist-sized carbs, two palm-sized portions of lean protein, and two cupfuls of vegetables or salad. The participants could also have two fist sizes of fruit, and two servings of fat or oil covering the tip of the thumb. They were also allowed to have 200 ml of skimmed or semi-skimmed milk.
The study group lost an average of over 8 lbs. each over just six weeks. Their average waistline reduced by 2.5 inches. They also showed an average of 10% of their existing body fat being lost, and an impressive 20& reduction in the visceral fat inside the abdomen.
This group lost overall body fat as well as abdominal fat, and saw improvements in their other general health parameters, including resting heart rate, blood glucose, blood lipids, weight and blood pressure.
The study participants were told that they could eat their usual foods, which is great. You can do that too, but that leads us into tip number three: if your usual food consists of high sugary foods or high fat foods (like fast food, for example) then you’re gonna need to avoid it.
When it comes to the results of this study, they’re pretty amazing, but there was also another group in this study who didn’t change their diet, but instead did 10-minute abdominal workouts every day for six weeks – and it had a great result: there was a 1-inch reduction in their waistlines.
So just imagine for a second if you were to mix the abdominal workout group with the diet control group. Think about how much better the results would be.
Hopefully you’ll be inspired and encouraged to try this method out for yourself. I think you’ll be glad you did, and the results will speak for themselves.