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How to Lose Belly Fat - The Most Effective & Fast Way to Burn Belly Fat Without Dieting

How to Lose Belly Fat - The Most Effective & Fast Way to Burn Belly Fat Without Dieting

Now, before doing this Article today, I discussed with a few of my mates from the gym, how to burn belly fat how to lose stomach fat visceral fat abdominal fat Physiotherapy Dietician some of the problems they experience with managing their belly fat, and the strategies that work best for them. how to lose belly fat.

How to Lose Belly Fat - The Most Effective & Fast Way to Burn Belly Fat Without Dieting
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Then what we're going to be doing is talking to a male dietitian, he's going to give you four of his tips for managing belly fat and losing belly fat without dieting, and then I’m going to give you my four exercise tips for the most effective ways of losing belly fat and actually keeping it off. So let's go to our guys at the gym. how to lose upper belly fat.
So what's your biggest challenge in managing your body fat? Well, that's easy, it's eating the right foods, not eating too much fatty food, not drinking too much booze, and exercising properly. exercise to reduce belly fat for females at home. what to eat to lose belly fat in 1 week.
What do you find the biggest path that, the exercise or the diet of the drink? The diet.  
The biggest challenge with me was maintaining your belly fat, and I found that it is a combination of things, you have to maintain your diet, you have to watch out what you eat, and you have to mix your exercises with cardio as well as weight training, and I think the biggest challenge for me was to – because being Indian,  Indian diet is highly rich in carbs, and you have to watch what do you have on your plate.
Well, really, my biggest challenge is it doesn't really matter what I do, I try everything,  and I don't seem to be making any progress. how to reduce belly fat in 7 days.
Do you think that there are some particular changes that you could make that would help? I hope there is. Well, that's to be revealed.

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So how much extra belly fat are you carrying?  Four pounds, five pounds, six pounds? This here is five pounds or 2.2 kilos of fat, and that's the volume it takes. So you can imagine that sitting and around your abdomen. how to reduce side fat
So that's a large volume, isn't it? what exercise burns the most belly fat.

The importance of abdominal fat

Now, the importance of abdominal fat is if you take a look up here you can see that abdominal fat is different from other fat and actually sits in and around your abdominal organs, and the real problem with this type of fat is that it releases toxins and those toxins go to your heart, cause heart disease, and they also cause organ damage. one month diet plan to reduce belly fat.
So not only is this a really important physical comfort issue and fitness issue, but it's also a really important health issue for men. So let's talk to our dietitian and see what he has to say about the best ways of managing body fat and losing body fat without dieting.
So thanks for coming in today Darcy. So can you share your four tips on how men can lose this type of fat without having to diet? So basically the thing about diets is that they're mostly like crash diets, they're mostly unsustainable.  So you want to change your eating in a way that you're going to be able to stick to for a long time. how to lose belly fat for teens

So like a long-term sort of plan? Yeah, basically, and one that you enjoy because you don't want to be absolutely hating what you eat every single day. how to lose belly fat in 2 weeks
.So basically, the way that weight loss works is that your body's got its maintenance energy requirements, and that's just basically, and if you just eat those, eat that every day, then you'll just maintain your weight because that's enough for your body to keep running.

create an energy deficit

So the way you want to lose weight is you want to actually create an energy deficit, which is where you eat less than what your requirements are.
But guys don't want to start, they don't  – we don't want to use the word diet.  
So can you still lose weight without actually having to diet? Yeah definitely, so there are a lot of different strategies that you can use to lose this type of fat from your body. how to lose belly fat overnight. how to get rid of subcutaneous fat
One strategy that I recommend to most people is that they increase their consumption of plant-based foodssuch as fruits, vegetables, whole grains, legumes, and beans.

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Mediterranean-style diet Eating

So like a Mediterranean-style diet.  
Yeah, so for example, the Mediterranean diet.  And that's got a lot of other health benefits, for example, it's good for your heart, good for a whole lot of a bunch of different things in your body. how to lose belly fat in a month with exercise.

Reduce Red Meat

And another thing that the  Mediterranean diet targets are that it aims to reduce your consumption of red meat, and red meat can be quite high in fat. how to get rid of love handles.
So how much red meat should a person, a man eat, do you think,  and what size? Well, per week, how to reduce belly.

Eat two serves of red meat

the recommendation is that you eat two serves of red meat, and one service is basically just what would fit within the palm of your hand. how to reduce tummy.

Okay, so what would be the better types of meat for a guy to have how to get rid of visceral fat
if he's trying to manage his weight? So the better types of meat to consume would be, on a more regular basis, would be things like your fish and also your white meats and poultry, and that sort of thing, and that's another thing that the Mediterranean diet promotes is that it tells you to eat, to increase your consumption of fish. how to get rid of love handles in 3 days
Okay. So what about alcohol, what about when it comes to drinking, do guys actually need to stop drinking, or maybe they need not have a case a day. how to get rid of love handles women
Well, yeah. No, basically, if you're having a case a day, then yes, that's going to promote weight gain. Because I think what one pint has, like 180 to 220 calories, so that's a lot of extra energy, isn't it? Yeah, exactly,  yeah. how to lose visceral fat

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It obviously depends on the beer, and that's one thing that you can do to reduce your calories through alcohol is you can pick low-calorie beers or light beers. Other strategies that I personally use to minimize my... Not really drink much.
Not that I drink much, but basically my strategies are to minimize alcohol because alcohol is also very energy-dense, and so, if you over-consume it,  it can help – it can lead to weight gain. how to get rid of love handles men
But I also do things like, I’m mindful of the mixes that I use, say, when I’m drinking spirits, I’ll usually drink vodka lime and sodas,  but you can also go for things like your no sugar colas and all that sort of thing, no sugar lemonades. Great idea. All those sorts of things.
And how many a day would be, if a Mediterranean diet, how much wine a day? Well, again, the recommendation is no more than two standard drinks per day or no more than four standard drinks on any one drinking occasion.
But yeah, so basically just minimizing your alcohol is one good way to help lose weighthow to reduce visceral fat.

Intermittent fasting

And finally, what do you think, there's a lot of talk about intermittent fasting.
What do you think about that? Well, I  think intermittent fasting can also be a good strategy to lose weight. Obviously, it depends on how you go about it. So say you have one day on less energy but then you go and way overcompensated for, way overcompensate for it the following day, then you'll gain weight. how to decrease belly fat
But if you do it properly and you have your fast days or you have your periods of fasting, and then you don't go back and overcompensate, that's a great way to create an energy deficit because... Yeah, so is it enough just to – sorry to interrupt you – is it enough just to miss a meal? Yeah, missing meals...  So you don't have to go a whole day without food? No, you don't need to go a whole day without food,  but yeah, it's all about reducing the amount of energy that you eat throughout the day.

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But you can do things like, you can still feel yourself up on things that aren't high in energy, for example, what I was talking about earlier, fruits, vegetables, legumes, your plant-based foods, a lot of your plant-based foods are very low in energy. how to reduce waist size
And so, you can eat a lot of those, and not rack up your energy, and basically, you can still be in an energy deficit, but stay full, so you won't be hungry and feel like snacking on more energy-dense things like lollies, chocolates, all those sorts of things. That's great advice.
So you're off to the gym now? I am, I am off to the gym now. Okay, I’ll let you go and do your workout, thanks so much for helping us out today. No worries. And see you next time. See you next time. Bye. Bye.
So we've heard from Darcy about how to actually lose body fat from your whole body,

Exercises

but now I’m going to talk about four exercise strategies and one in particular which is really effective for targeting abdominal fat. how to reduce belly fat exercise.
Now, let me just bust a  couple of myths,

1. Abdo exercises

abdominal exercises, your sit-up exercises will not do it. So it doesn't matter how much abdominal exercise you do, that's not going to lose your belly, so don't waste your time. And the second myth is that you can actually lose weight or incur an energy deficit.

2.steady-state exercise.

just by steady-state exercise. how to lose belly fat in 3 days of exercise
Now, if you're eating a bag of Doritos chips, it's going to take you an hour and a half of running or three hours of walking just to burn that off.
So that exercise isn't going to help you lose weight if you're actually overeating. So let's now go through the exercise strategies. The first I might want to converse with you about is HiLo or interval training. how to lose side fat

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Now,  this is a really fantastic evidence-based exercise strategy to target losing abdominal weight. So interval training means going fast and slow, and ideally doing 15-minute sessions,  and where you go eight seconds really fast and 12 seconds really slow.
So you do a five-minute warm-up, and then 15 minutes, three times a week. Now the research at the fat lab of  Sydney, the University of Sydneyhas clearly shown that men that actually do this type of exercise lost, over a period of three months, 17% of just their abdominal mass, not to mention all the other health benefits as well. how to lose waist fat
So HiLo intensity exercise is one of the most effective ways of losing abdominal fat. Now, this isn't necessarily for everyone, but it's a  great strategy.

Combination of your weights and your cardio

The other thing that you can do is a combination of your weights and your cardio.
In case you're doing likewise, day in, day out, of weights, just weights only, or cardio only,  you're going to be unlikely to lose as much weight as if you actually combine the two.
Ideally, you'd be doing your weights two to three times a week, and then doing your cardio four to five days a week as well, ideally, five days a week, and trying to get to 40 minutes of your cardio. Now, there are some sneaky tricks here, if you do your weights first before you actually do your cardio, you mobilize your fat and you're going to be much more likely to burn off fat. how to get rid of a beer belly
The other sneaky trick is to use exercises that use your large muscles, they're your fat burners.
So exercises are like your squats, like your lunges for your weights, your back muscles, they're your large fat burners. And also too,  if you're choosing your cardio equipment, think about the exercises that actually use whole body or large muscles, exercises like your bike riding, your spin classes, your rowing machine, your elliptical machines, all those types of machines use your large muscles,  and they're going to be much more effective. how to lose inches off waist

Extra Tips

So they're my tips for actually losing your belly fatyour HiLo exercise, and mixing up your exercise,  don't do the same thing day in and day out, mix it around, do combinations of your cardio as well as your weights, use your large muscles as well.
So I think you can see, there's quite a bit you can do to actually lose your body fat and your belly fat, and without actually having to diet, just changing your exercise, the way you exercise, and following, as Darcy said a  Mediterranean-style eating plan, and maybe cutting back on the case of beer to just maybe one or two glasses a night. how to lose subcutaneous fat
So I really hope this information helps you lose your beer belly, I’d really love to hear from you or hear your comments in the comments below, any questions that you have.
And as always. I look forward to seeing you next time. Bye for now.

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