Putting the myths to rest, learn how to lose stubborn belly fat safely and effectively, according to the experts.
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Fat loss is a common goal for many when they start their fitness journey and specifically losing fat around the stomach area. We’ve done it before, scrolling through endless articles and videos of “how to get abs in one week”, all of which involve strict diets and grueling fitness regimens that are already too intimidating to begin with. But fitness app REBEL teaches us that fitness and nutrition should never be about punishing yourself. “There are two types of fat in the belly area: visceral fat, which surrounds the organs, and subcutaneous fat, which is the fat found under the skin,” Jo Sebastian’s their nutritionist-dietician explains. Together with Coach Cam Lagmay, they shared their best practices to achieve a strong core.
The top 6 tips to lose belly fat:
1. Try Out A Moderate Calorie Deficit
To lose belly fat, you need to lower your overall body fat percentage. This can be done through a moderate calorie deficit, which is a more sustainable approach versus crash dieting. A calorie deficit means consuming fewer calories or increasing your physical activity levels–or both. It is enough to stimulate steady fat loss, but not so large that you’re always hungry and lethargic.
2. Don’t Skip Meals
Losing fat or losing weight sustainably doesn’t mean your food intake goes from 100 to 0 in an instant. Alongside, the moderate calorie deficit diet of 200 to 300 calories will definitely be more sustainable in the long run. The recommended daily calorie intake is 2,000 for women and 2,500 for men. Remember: if it’s difficult to maintain, then it may not be the best approach!
3. Remember: Bloating Is Not Belly Fat
Bloating is normal, and it’s not always possible to have the flattest stomach 24/7. We sometimes bloat at the end of the day and confuse that for weight gain or belly fat, when really, it’s just the food and drink we’ve consumed that day.
4. Consume Food With High Fiber
Studies show that soluble fiber helps promote weight loss by helping you feel full and reducing calorie absorption. Avoid food or beverages that contain excessive sugar and trans fat.
5. Focus On Resistance Training and Isometric Exercises
These are great ways to build muscle, lose fat, get your whole body moving, and feel healthier all around. Compound exercises like the classic squat, deadlift, and push-up are high on muscle recruitment and help strengthen the core at its deepest level.
Isometric exercises are also exercises that strengthen the muscles through contraction. These exercises could be elbow planks, glute bridge holds and wall sits that will help stabilize the full body and strengthen the core.
6. Don’t Forget About Sleep and Recovery
Sleep is important for many aspects of your health, including weight. Constant sleep deprivation is linked to an increased risk of weight gain.