One of the most common nutrition questions our fitness trainers get is “How do I lose belly fat?” (usually the last place your body will release fat).
Our clients typically have great success (and that makes us very proud), but a common problem is having trouble losing that last bit of stubborn belly fat.
How To Lose Belly Fat
1. You Need to Be Strict
Simply put, your body does not want to lose that last bit of fat. It views fat as essential to your survival, and frankly does not care about your 6 pack.
Losing weight in the beginning is not that difficult. But to drop that last bit of weight off your tummy, you’ll need to be more strict and more calculating than you have been.
If you want to look like an underwear model, you’ll have to eat like an underwear model.
If you’re not willing to do that, leave this article and go read something else.
2. Calculate Your Macronutrients (protein, carbs, fat)
Have your trainer test your body metrics (body fat, weight, height). Don’t eyeball it — get accurate measurements and then calculate your exact macronutrient requirements for losing that final pound or two.
You can try some of these macro calculators:
3. Build an Organic Diet Around Your Newly Calculated Macros
Create a new diet plan around your new ratios, and try to avoid all processed foods. Stick with organic, whole foods:
- Organic vegetables, fruits, and whole grains
- Pasture-raised chickens and eggs raised without antibiotics
- Wild-caught fish (not farmed)
- Pasture-fed beef, lamb, and pork raised without hormones
- Organic, hormone-free dairy
4. Interval Training
High-intensity intervals raise your metabolism and burn more body fat. Pilates and Barre are nice, but in order to torch your belly fat, you’ll need to pick up some iron!
Add 1-2 Tabata training sessions to your routine per week.>
I apologize in advance for recommending interval training — it’s hard. But it works.
Cardio intervals are good too. I suggest you do either hill sprints or stationary bike intervals (with high resistance).
5. Switch Weight Training to be More Metabolic
Focus on 40-45 minute circuit workouts. Do compound exercises in the 8-12 rep range for 3-4 sets per exercise.
Limit rest time — keep your heart rate elevated!
6. Eliminate Alcohol
Sorry, but there’s no place for extra calories in your final push to lose belly fat!
7. Change Cheat Days to Cheat Meals
Instead of having a whole day to ditch your diet, trim down your decadence to one meal. Just 100 calories less per day = one pound of fat lost in 5 weeks.
If you want some help setting up an exercise and nutrition program to lose fat, contact Basics and Beyond to talk about options. We work with clients both in-person and online.