Are you looking for ways to burn belly fat fast?
Most of us read this headline and we are like… YES! That is what I need! Get rid of some of this belly fat and get that six-pack I have always dreamed of having.
You CANNOT target belly fat, or any other “fat” specific area, I do not care how many articles you read that say you can. Not only that, unless you change your diet, all those ab exercises will just make your belly bigger. (Think big powerlifter)
We can however, focus on shedding fat the right way.
- Start by focusing on eating “real food”
Real food is food that does not need a label; fresh vegetables, fruit, meat, fish, and poultry, nuts and seeds, and finally healthy fats from sources like coconut, avocado, and olives.
- Eat slowly and listen to your bodies signals
Your body will tell you when it has had enough. Most of us eat so fast that we have already overeaten before our body has had time to process the food you have shoved down it. So try slowing down, it takes about 20 minutes before the gut sends the signal to the brain that it is “full”.
- Try to aim for adequate protein to retain or even build muscle.
This is typically somewhere between .7 and 1 gram of protein per pound of bodyweight. (Measured raw)
- Keep carbohydrates to a level that support performance.
I love to say, “Earn your carbs”. This does not mean to cut all your carbs out on days that you don’t workout, instead it means to adjust based on your body’s needs. Most of us will need more carbohydrates daily than protein. Again, you want to get these from real food sources like, fresh vegetables, fruits, potatoes, sweet potatoes, oats, quinoa, etc…
- Eat healthy fats but, don’t overdo it
Constantly it seems that everyone is telling us how we need more healthy fats in our diet, and while that is true, it is easy to overdo it. Fats have over twice the calories per gram as protein and carbs (9cal per gram vs. 4 cal per gram) Yes, include healthy fats in your diet but, if you goal is weight loss you do not want to sit on the couch and eat a whole can of almonds. I typically keep levels around 20-30 percent of total calories per day.
- Measure what you consume
This is eye opening for most people. Track everything you eat for a few days and use and app like My Fitness Pal to show you the macronutrient and calorie breakdown. This will let you know quickly what your typical diet looks like and then it will be easier to make adjustments.
Finally, I highly recommend a nutrition coach. If only for a few sessions, find someone that you trust and that has had success with other clients and get their advice.