Lose Belly Fat By Macro Counting
If you’re already familiar with counting calories and want to fine-tune your fat loss efforts to focus on how to lose belly fat in particular, you might want to consider learning how to count and calculate your macros.
“Counting macros” is a diet technique to make sure you’re eating the right amounts of each macronutrient protein, fat and carbohydrates. By tweaking the volume of each you can make your fat loss efforts more efficient.
How? Each macronutrient plays a different role in keeping our bodies ticking over. In broad strokes: protein helps to build and maintain muscle tissue, carbohydrates provide fast and slow-release energy and healthy fats support hormone function.
Tweaking the volumes you eat can help build muscle and lose body fat more efficiently, as well as allowing you to re-incorporate some of your favourite foods. Because you’re looking at what makes up what you eat, foods that are less nutrient-dense can be incorporated . All you’ll need to do is work out how that impacts the rest of your day.
Counting macros isn’t for everyone, but it can be a helpful guide if you find counting calories too restrictive.
Train For Muscle Gain Not Fat Loss
Spending time doing endless circuit training using light weight for high reps isn’t the best recipe for muscle gain. Instead, focus on integrating compound movements, such as squats, deadlifts, presses, and rows. These moves allow you to lift the most weight and stimulate the most total muscle mass possible, which is why they should be the foundation of each workout. Focus on increasing the weight you’re able to use over time while aiming for 5-8 reps per set.
You can still incorporate higher-rep training, but it should be with a weight that is challenging to complete 15-20 reps with. Incorporating a combination of heavy resistance training alongside high-repetition training is ideal for muscle growth.
Eat More Whole Grains
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time.
The U.S. Department of Agriculture recommends that most adults get between 5 and 10 ounces of grains per day, half of which should be whole grains. Below are some examples of healthy whole-grains:
- Brown or wild rice
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Think About Your Gut If You Want To Lose Belly Fat
Followed everything above to the letter, but not losing belly fat as quickly as you might like? It could be that the levels of good to bad bacteria in your gut arent at their optimum.
Researchers from Washington University found that people with excess weight, including abdominal fat, tend to have greater numbers of Firmicutes bacteria, suggesting this one could encourage the body to absorb more calories from food. Dont believe us? Heres what your poop can tell you about your belly fat.
*Women’s Health Naked Survey 2018
Increase Your Neat To Get Rid Of Belly Fat
We’ve been conditioned to think that super hard exercise is going to be the thing to help us get results, especially when trying to lose lower belly fat. In fact surprise, surprise it’s much more holistic than that. Instead of hammering the HIIT, keeping your nutrition, exercise and general movement in check are all important.
Outside of gym workouts , the movement you’re doing walking to the shops, making a cup of tea or taking your pooch out to stretch their legs can contribute more to hitting your healthy fat loss goals. This is known as NEAT and is a cornerstone of healthy body composition.
‘NEAT simply refers to the energy used carrying out any daily activity that isn’t formal exercise or sleeping,’ says Elliott Upton, personal trainer at Ultimate Performance and Head of LiveUP Online Coaching.
NEAT plays a major role in how much energy you expend per day and increasing your metabolic rate. It also helps control your blood sugar, aid muscle recovery, lower stress levels and improve cardiovascular health.
You can increase your NEAT by walking instead of taking public transport, opting for the stairs over the elevator or doing household chores. Whichever you choose, they’ll all contribute to the process in which you lose belly fat.
Get around everything you need to know about NEAT exercise with our full explainer.
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How Do You Reduce Stomach Fat
Storing fat around the stomach is normal. Its where most people, particularly women, hold onto those all-important fat reserves. It doesnt mean youre overweight, unhealthy, or reflects your fitness in any way.
If youre one of those people who tend to hold it there, reducing body fat would be the way to reveal the muscle you have underneath.
The only way to reduce body fat is to create a calorie deficit across a prolonged amount of time where you burn more than you consume. You cannot choose where this fat will be lost from and at what rate. If you are looking to lose weight in general and hope this will begin to reduce from around your stomach, you need to start with creating that calorie deficit. This can be achieved through decreased calorie intake or increased calorie output ideally, a healthy bit of both.
But you might not want or need to lose weight. Everyone is different, and theres no set rule for when and why you should try to lose fat in the stomach area. If youre fit and healthy, have a think about whether more visible stomach muscles is really worth it. It all depends on where you naturally distribute your body fat, but for some people, having a six-pack would mean needing a significantly, potentially dangerously low body fat percentage that wouldnt be recommended by a health professional.
Exercises That Won’t Burn Belly Fat
Abdominal exercises. Simply put, bashing out endless reps of sit-ups won’t have any real impact on your belly fat, according to a study published in the Journal of Strength and Conditioning. Of course, these kind of exercises will help strengthen your abdominal muscles, even tone them, but they won’t shift the layer of fat above them.
There is a belief, among some, that you are able to target a specific body part for weight loss, a process known as ‘spot reduction’. Unfortunately, the majority of studies cast doubt of the validity of this process.
So let’s make it clear: in order to reduce belly fat you’ll have to reduce the body fat percentage of your whole body. Unfortunately, and we’re sorry to be the bearer of bad news, you have no real control over where you’ll lose the fat first. But that’s not to say that the exercises below a combination of full-body movements that demand a bucket load of effort won’t almost immediately start to bring your body fat down and, in time, shave flab from around your stomach, revealing your muscle groups. What’s more, when they do finally make an appearance, they’ll look strong and chiselled.
Start with the following eight fat burning exercises to hammer the dozens of muscles between your shoulders and hips and get better metabolism at the same time.
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Look At The Quality Of Your Sleep To Help Lose Belly Fat
Dont underestimate the power of a good nights sleep, too. Yes, it can help combat under-eye bags but, according to the University of Leeds, adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist.
Head to bed earlier and follow the WHhow to get to sleep guide to ensure a lack of shut-eye doesnt hold you back from losing belly fat.
How To Lose Fat While Gaining Muscle
To answer the question of losing body fat and gaining muscle at the same time, Id like to introduce an analogy from the world of Harry Potter.
Recall the Sorting Hat: The Sorting Hats job was to determine which of the four houses kids will call their home.
Its almost like a traffic director: Harry, you will go to Gryffindor! Draco, you will go to Slytherin!
Your body operates on a VERY similar operation: every day it receives new calories , and it needs to decide what to do with them!
You eat a chicken parm sub with fries and a 20-ounce soda. Your body then has to know where to route all those calories.
To keep things simple, it has three choices. Itll sort those calories into one of three houses:
A. Burn for Fuel.
B. Rebuild Muscle.
C. Store as Fat.
Right now, when you eat food, your body sorts most of those calories into Burn for Fuel.
Theres a number of calories your body needs each day just existing: to keep your liver functioning, your heart pumping, your brain operating, to regulate your body temperature, and so on it burns a good chunk of calories just keeping the lights on.
This is your Basal Metabolic Rate which you can calculate for yourself in our TDEE calculator.
Theres also B. Rebuild as Muscle and C. Store as Fat, which I devoted entire sections to above.
This is where the problems arise: When you overeat calories and your body doesnt need anymore to fuel itself, it takes those extra calories and stores them as fat.
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Lifestyle Changes For Weight Loss
Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss.
Healthy habits tend to have a domino effect. If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on.
Here are some to consider:
- Drink plenty of water.
Dab A Spot Of Vanilla On Your Wrists To Limit Sugar
In a study done by St George’s Hospital, volunteers who wore a vanilla-scented patch on the inside of their wrists reported reduced cravings for chocolate and other sweet foods compared to a control group. You can replicate the study with a little vanilla extract.
Taylor & Colledge vanilla bean extract, £7.05,
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The Crisscross Lift And Switch
Have you ever heard about the amazing benefits of Pilates exercises for your body?
Well, the crisscross lift and switch is one of those workouts that your body would be thankful for.
It is a move that combines two Pilates exercises into one powerful exercise that will help to get a flat stomach.
You should include this workout in your daily routine to help to get rid of lower belly fat. It will definitely accelerate the rate of fat burn in your belly.
How to Do It:
- Begin by lying on your back and also make sure your arms are at your sides.
- Stretch both your legs up towards the sky and cross the right leg over the left leg. Make sure your toes are also pointed.
- Engage your abs, breathe in, and bring down your legs to about a 45-degree angle.
- Now breathe out and bring the legs back into your body. At the same time, you should lift your legs overhead.
- Lift your hips and back off from the ground. You should also use your arms to press down to aid support.
- Pause for about 1-2 seconds and then bring your legs back to the previous starting position to make 1 rep.
- You should perform about 3 sets of 10 reps each.
Top 7 Effective Workouts To Lose Belly Fat Quickly And Safely At Home
Belly fat is one of those things that cause two major things to people: One, a huge embarrassment and two, very serious health issues.
It pulls the confidence levels of people to such low ebbs that venturing out in the public seems to be the next impossible thing.
The fat in the belly sticks to one’s body so tightly that getting rid of it becomes a herculean task.
Performing the right kind of workouts regularly with required count will help our body cope up with belly fat in the perfect manner.
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Best Workouts To Lose Belly Fat
Many of us fail in doing the workouts to lose belly fat mainly because we are not aware of the proper methods to do it.
We either feel shy or often withdraw to ask others about the workouts to get those sexy flat abs.
For such people among us and all the others, we provide here some workouts to reduce belly fat that can be performed right from the comfort of your own home. These exercises will help you shed excess fat and promote weight loss.
What To Do: Kettlebell Swings
Drop your posture and bend your hips. Hold the kettlebell in both hands, with your arms straight down in front of you and the kettlebell between your legs.
Rock backwards, swinging the kettlebell back slightly.
As the kettlebell hits the back of its swing, tighten everything up, engage your glutes, throw your hips forward and swing the weight forwards. It should almost reach the height of your shoulders.
The weight is going to try and pull you off balance. Tighten your core to fight that, and catch the momentum as it swings back towards you.
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Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 20 effective tips to lose belly fat, backed by scientific studies.
How Do You Tone Your Stomach At The Gym
Engaging and working the muscles in the core and the abdominals is the way to tone the stomach.
There are four main stomach muscle groups. The transversus adbominis, rectus abdominis, external oblique muscles and the internal oblique muscles. They combine to cover and protect the internal organs. You need to be working all these muscle groups with your exercises to progress muscle mass growth.
The best exercises are always ones as they target more than one muscle group at a time. The reality is, there are lots of exercises that will work your core when your not even aware of it. The deadlift, for example, is a superb exercise. It not only works your glutes, quads, hamstrings, calves, and traps, but it also works at least two of the four muscle groups in your stomach. Its a hidden tummy toner.
Chances are, youre probably working your stomach muscles in the gym with your usual full-body workout without even knowing. So, theres no need to go over the top and dedicate whole sessions to your abs alone.
The key is knowing which exercises are worth your time and which ones arent. The standard crunch, for example, is seen as the go-to ab exerciser, but in reality, doesnt fully engage all the muscles in your core. Remember, your core and your abs are not the exact same thing.
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You’re Not Doing Any Cardio
The classic sit-up has been sold to us as the best ab toner, but ab exercises alone won’t burn fat that sits on the stomach. “When it comes to fat loss we cannot pinpoint where it will come off first and we cannot spot reduce fat,” says personal trainer Tash Lankester from exercise studio Flex Chelsea.
Aim for a mix of cardio and core toning exercises, like these ones from Joe Wicks, for the best results.
Reduce Excess Belly Fat With A Dumbbell Overhead Lunge
Can you feel your stomach fat receding? Well, finish off our set of gym exercises to lose belly fat with the core-chiselling Dumbbell Overhead Lunge. The move engages your torso, back and posterior and will help put an end to your bulging belly. Use a pair of light to medium dumbbells for this fat burning exercise. Press the dumbbells overhead so your palms are facing. Step forward into a lunge position without pushing your shoulders up by your ears. Pause and then bring your back leg forward to bring your feet together. Alternate legs as you walk forward towards a much leaner stomach.
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