As you embark on your weight loss program to lose belly fat, you run into several obstacles. From cravings to lack of motivation, it is not easy to get rid of the belly fat that has accumulated over the years. But when he has tried hard enough and is almost about to reach the thin physique he has been looking for, he realizes that it is not so easy to get rid of those last kilos. They are the last energy reserves of your body and your body is simply not ready to release it. So be patient and follow these 7 tips to achieve the body of your dreams.
1. Lose Weight Slowly:
When he started exercising, he probably lost weight relatively quickly because the change is routine, but losing the last kilos will require a little more effort. By aiming at a loss of one kilo per week, you can eat enough to boost the performance and recovery of your workout, which will also keep your metabolism high. For best results, try to achieve a caloric deficit of 300 to 600 calories a day.
2. Zigzag Your Calories:
If you cannot maintain a calorie deficit every day, try to zigzag your calories to lose belly fat. Basically, it means that you will take more calories in some days and less in others. If you are already on a low-calorie diet, add 400 to 500 calories for 4 days a week while serving fewer calories on other days. However, if you are doing a high intensity exercise, you will need more calories. Therefore, you will have to experiment and see what works for you.
3. Train After a Longer Fasting Period:
Training lightly on an empty stomach early in the morning improves belly fat mobilization and is a good way to burn some extra calories without affecting the hard training session of the day. However, you need to be careful about exercising too much, especially if you are on a low-calorie diet.
“It can cause catabolism , a condition in which the body begins to burn the muscles along with the fat”.
To avoid this, you can take a small carbohydrate snack before your morning workout.
4. Get Enough Protein:
Protein is made up of amino acids that are the building blocks for your muscles. This makes protein vital to add more muscle. The amount of protein depends on factors such as body weight, current diet and muscle gain goals. You may want to talk with a nutritionist about the right amount of protein. If your diet is not high in protein, consider taking whey protein supplements.
5. Don’t Skip Carbohydrates Completely:
Carbohydrates have been called the enemy because most people have too many carbohydrates. But carbohydrates are the main source of energy for your body. The strategic use of carbohydrates as fuel is vital for performance. During the initial stages of your weight loss journey, you will have to reduce carbohydrates significantly, but once you have a reasonable level of physical fitness, reducing carbohydrates is not healthy. About 40 percent of your total calories can come from healthy sources of carbohydrates.
6. Do Not Remove Fat:
According to a review published in the Journal of the International Society of Sports Nutrition , dietary fat intake is believed to have an impact on anabolic hormone levels, including testosterone, a known performance enhancer. Between 20 and 30 percent of calories can come from healthy fats such as fish, avocados, olives, nuts and seeds. However, keep in mind that belly fats have more than twice the calories of protein and carbohydrates.
7. Stop Stressing:
If you have reached those last kilos, you have probably put a lot of effort. So give yourself a pat on the back instead of stressing down the last leg of your weight loss journey.
Following the above steps will eventually lead you to your final goals. You may have to really reduce your body fat percentage to give the perfect definition of muscle, but even professional athletes and bodybuilders only press hard during the competition season. Being on the limit all year is not healthy. Just follow the routine and you will get there.