i was navigating internet searhing for health and fitness articles, i was shocked to find that the most question asked is “how to lose belly fat” “how to lose my stomach” and “how to lose abdominal fat”, this is strugling because those questions are asked over and over again, people read but do not take action, information alone do not solve the problem.
so i decided to give fat people the simplest way to lose belly fat and i called this “the 10 Commandments to lose belly fat“.
1-forget about spot reduction:
doing crunches or situps or any ab exercise will not make you lose belly fat or reduce your stomach, this exercices are very effective it will strengthen your stomach muscles, but won’t burn the belly fat that covers your abs. Spot reduction is a myth.
2. Get Stronger:
Strength training builds muscle mass, prevents muscle loss and helps fat loss. The Squat & Deadlift work best to build strength.Your lower back keeps you upright from the back. Your abs from the front. Both muscles will work hard during heavy Squats & Deadlifts at keeping you from collapsing under the weight.
Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. This helps getting stronger quickly and building muscle fast, including ab muscles.
Spot reduction still doesn’t exist, so Squats & Deadlifts won’t burn your belly fat directly. However they’ll strengthen your abs and lower your waist size. If you never did both exercises, check StrongLifts 5×5. Only takes 3x45mins/week
3. Eat Healthy:
As the saying goes “abs are built in the kitchen”. You can train hard & build muscular abs, but if you eat junk food all day, you won’t lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.
4. Limit Alcohol Consumption:
To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.
Beer drinkers always have a pear shape:
belly fat & man boobs – especially as they get older. Alcohol also stresses your liver which has to overwork to clear the toxins. This can get in the way of building muscles.
5. Eat Less Carbs.:
You need carbs for energy. Problem is that most people eat way more carbs than they need. Your body will stock the carbs it doesn’t need as fat. And this is often how you get belly fat, lower your carb intake. Keep eating fruits & veggies with each meal. But cut back on potatoes, pasta, rice, breads, … Eat these post workout only.
6. Eat More Protein:
Protein has a higher thermic effect than other foods: your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat.
7.Eat More Fat:
Fat doesn’t make you fat. Bad nutrition and lack of exercise do. Eating fat actually helps fat loss. Your body won’t stock fat as easily if your give it a constant intake of healthy fats.
8.lose fat not weight:
As a man, your belly is the last place where you’ll get rid of fat. If you have man boobs and a double chin, you’ll have to lower your body fat to lose your belly fat. Here’s how:
Get Stronger: Strength training builds & maintains muscle, increases fat loss, helps sticking to diet, … Check StrongLifts 5×5 if you don’t know where to start: it only takes 3x45mins/week.
Eat Healthier: Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90% of the time.
Add Cardio: 15mins post workout, build up to 3x45mins/week. If you have less than 15% body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.
9.Eat every 3 hours:
Eating tons of healthy foods won’t make you fat. Especially not if you exercise 2-3x/week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 reasons:
Energy. Food is energy. Your body uses food for weight lifting, working, digestion, etc. Lack of food means lack of energy, in all areas of life.
Fat Loss. Eating the right foods helps fat loss: protein has the highest thermic effect and satiates, healthy fats promote fat loss, …
Maintain Muscle. If you starve yourself, your body will burn muscle for energy – NOT fat. You’ll become skinny + fat.
10.Motivation is must:
Looking at your belly or in the mirror gives you inaccurate feedback. What you see is influenced by food intake, water retention, light and your own perception. Self-image issues can make the last one tricky.