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.
Dinners Made With 50% Produce
Whatever you decide to make for dinnerwhether it be a healthy bowl of pasta or a few slices of pizzaalways fill half of your plate with vegetables. It’s an easy tip to remember, boost your meal with fiber, and can help you get that flat belly you desire.
“A belly fat reducing plate would be 50% produce , 30% protein , and 25% carbs preferably higher fiber carbs ,” says Leslie Bonci, MPH, RDN, CSSD, LDN.
Why this combination? “Protein helps to keep the body full for longer so it can help minimize between-meal hunger,” says Bonci. “Produce provides the finer and fluid to contribute to satiety- fill up, not out, and carbs can provide the fiber to help foods move through the digestive tract.”
Chilli Lime Steak Fajitas
This recipe couldnât be any more simpler. Iâve taken out the usual pico de gallo and guac to come up with an even faster solution for the night-time-getting-dinner-together-without-losing-your-mind craziness type of situation. You wonât even miss them!Recipe: cafedelites.com/chili-lime-steak-fajitas/
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Giving Up Regular Dairy
This one is focused on helping you de-bloat.
If youre on the dairy train, you need to have the right TYPE of dairy.
I LOVE cheese, I could eat my body weight in cheese. THIS IS ME BELOW!!
However, it can make you super bloated Believe me, Im just as sad as you are, if not more.
On the bright side, cheese dairy can have some benefits if you have the right kind!!
What do you need to do?
Focus on having raw cheese or grass-fed. These have more benefits than traditional dairy due to the presence of higher antioxidants and vitamins.
Moreover, they are really rich in probiotics which is great for gut health.
Do you want to see those abs start POPPIN girlfriend!? Well, this is one of those things you need to drop in order to see those changes right away!
So you, my friends, need to go on something I like to call a CHEESTOX. I myself have gone on one for a week or two and it was so hard I ended up absentmindedly eating cheese without even realizing.
What Causes Belly Fat
Numerous studies lead some to believe your biochemistry and fat genes have everything to do with excess abdominal fat .
But more often than not, lifestyle choices trigger abdominal obesity.
Belly fat is caused by many factors, mostly related to certain lifestyle choices. Here are some that can add inches to your waist size.
- Poor nutrition and diet too much junk food
- Binge eating and emotional eating
- Slow metabolism and blood flow
- Trigger hormones like cortisol, the stress hormone
- Lack of physical activity
- Fad diets
- Starvation mode
Improving your diet, increasing activity, reducing stress, and making other lifestyle changes can all help you lose stubborn abdominal fat.
Water retention may give the illusion of extra weight. These can be controlled in a zero belly diet.
Extra weight affects many of your other systems too such as your digestive system and your immune system.
Visit an M.D. of endocrinology if hormones are a concern or youve gained too much weight quickly.
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Are You Stressed Or Depressed
Researchers in Holland learned that stress and depression raise your cortisol levels. You develop unhealthy eating habits when youre feeling bad emotionally, which triggers the buildup of visceral fat on your stomach. Adapting a positive mindset benefits your body mentally and physically. You might need to make an effort to let go of toxic elements and start the habit of positive thinking.
Diet Plan To Lose Belly Fat: What Is The Solution For Men Over 40
By: Erin Coleman,B.S. – Nutritional Science, R.D., L.D.,
Writer at The Fit Father Project
Excess belly fat may hinder your self-confidence and puts you at risk of developing health problems in the future such as type 2 diabetes, high blood pressure, heart disease, and cancer.
Fortunately, following a diet plan to lose belly fat combined with the right workout gets rid of unwanted abdominal fat, improves your physique, and helps you gain the confidence you deserve. Try the Fit Father Project 30X program for busy men over 40 to shed unwanted pounds, burn fat, and boost lean muscle mass.
To get a feel for what the FF30X program is like, sign up for the Fit Father Project free 1-day meal plan and free fat-burning workout and get started on your journey toward a happier, slimmer, healthier life today!
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Choosing Plain Greek Yogurt Is Key Since It Won’t Be Loaded With Sugar
“The flavored varieties tend to pack added sugar, which will not help reduce visceral fat. People who eat more added sugar tend to have more visceral fat,” says Ehsani.
Ehsani also suggests choosing non-fat or low-fat yogurt, as full-fat varieties contain saturated fat, and overeating saturated fat has been linked to promoting visceral fat however, reducing your overall saturated fat intake is more important than making one choice to eat fat-free yogurt.
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Foods To Help You Lose Belly Fat
The thought of completely overhauling your diet just to lose a few pounds is not a welcome one for most. But some foods are known to boost metabolism, stimulate visceral fat loss, and help you drop those unsightly love handles. If you want to lose belly fat permanently, consider making some changes to your activity routine and incorporating these healthy, fat-burning foods into your diet regime:
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Top Your Salad With Vinaigrette Dressing
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your bodys fat incinerator, increasing carb combustion 20%-40%. Researchers believe the acids blunt insulin spikes and slow the rate at which food empties from your stomach. Fermented foods like pickles and yogurt are also good sour options.
How To Get Rid Of Lower Belly Fat After Having A Baby
Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.
Its not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.
During pregnancy, many women gain weight. After delivery, youll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.
This is part of your bodys natural instinct and is normal. Its important to be patient with yourself.
You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.
Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.
If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.
It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.
Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.
However, everyone should take the same basic approach to lose weight, regardless of sex or gender.
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Diet To Get Rid Of Excess Belly Fat
Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.
Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. Theyve been linked to blood sugar instability and inflammation in the digestive tract.
Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for longer and contain many nutrients. These include:
- broccoli
- kale
- cauliflower
Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:
- hard-boiled eggs
- beans and legumes
- nuts and seeds
Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.
How To Create A Calorie Deficit
Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than youre consuming on a daily basis? If you are, youre at a calorie deficit.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isnt recommended.
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How Much Belly Fat Do You Have
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.
For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.
What were really pointing to with the apple versus pear, Hairston says, “is that, if you have more abdominal fat, its probably an indicator that you have more visceral fat.”
Continued
Fit Father Project Fact
Our Fit Father Project Teams deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. Thats why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we arent just a team of academics sitting in an ivory tower. We are real people with jobs, responsibilities, and families working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.
Here is what you can expect from us on our Fit Father Blog and YouTube channel:
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Food And Drinks That Help With Belly Fat Loss
If you eat certain belly blasting foods along with tummy fat exercises, and youll actually start to see a noticeable reduction. When you are looking to lose weight, especially if you are targeting a particular area, its best to have a plan.
Working with a belly fat burning diet and exercise plan will increase your chances of getting that flat tummy look you are after. Speaking of which our 28 Day Weight Loss Challenge is like a personal PT in your pocket it includes over 4,000 recipes and over 350 quick workout videos many targeting belly fat reduction!
Weve created a list of 15 foods and drinks that can help you lose stomach fat and increase your weight loss progress.
Here are our top picks of tummy fat burning foods that you can easily incorporate into your daily diet
Get Outside To Help Lose Belly Fat
According to Hughes, a lack of sunlight can increase levels of belly fat. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.
In addition to sunlight, vitamin D can be obtained from food and supplements. Check out nutritionist Rob Hobsons guide to overcoming a vitamin D deficiency.
If you’re not sure how to make the most of your time outside why not try this month-long walking for weight loss plan or learn to run for 30 minutes comfortably with a four-week running plan.
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Healthy Snacks To Lose Belly Fat
Do you want to lose belly fat? Having trouble cutting back on calories? Skipping snacks then finding yourself feeling low and craving less-than-healthy options? These secret snacks will help!
A mere 100-calorie snack can stop you from falling off your diet bandwagon and keep you satisfied until your next meal. But when youre busy its so frustrating to know how many calories are in what you can quickly grab.
Weve got you sorted simply pick up your favorite healthy snacks from this nutritionist-recommended list the next time you go shopping and keep them within reach.
Whether its chips, hot dogs, ice-cream or sugary cocktails calorie-loaded treats are tough to resist. Instead reach for one of these light but satisfying bites that comes in under 100 calories.
By making smart choices youll be able to avoid gaining those extra pounds. Reaching for one of these nutritious snacks will help you stay committed to your diet and reach your weight loss goals. These snacks are loaded with high quality ingredients which will keep you feeling healthy, happy and fit.
Kale Detox Salad W/ Pesto
But I had to make this salad delicious, because whatâs the point of eating it if itâs not delicious?! Itâs got roasted potatoes and carrots, brown rice for fiber, chickpeas , and lacinato kale â all topped with a deliciously chloro-filled green pesto. Itâs delicious, AND good for your bod! I hope you all love it!Recipe: wellandfull.com
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Diet Model To Reduce The Abdomen
To achieve positive results through food, it is convenient to carry out a weekly plan that includes three main meals and two snacks. The menus that we propose below are samples of how to make balanced and light meals.
Food can be modified as long as it meets the bodys nutritional needs. It is essential to avoid combinations that exceed the recommended number of calories .
Set Realistic Expectations To Help Lose Belly Fat
One thing to note if you’re a 40+ woman: losing belly fat naturally might be harder than before. Let us introduce you to a new word: somatopause. It refers to the time in your life when the growth hormone somatotropin begins to decline, something that happens once you hit your 40s.
Combined with declining levels of oestrogen and progesterone, fat storage will also tend to move from your hips and thighs to your stomach. But, this isn’t the time to go HAM on HIIT workouts. Kate Rowe-Ham, personal trainer and founder of the Fit Hut in Sussex advises focussing on resistance training to build muscle tissue that’ll support your metabolism as you age.
‘You cant spot-reduce fat,’ says Rowe-Ham, referring to the myth of removing fat from specific parts of your body. ‘Increasing lean body mass by building muscle is the most sustainable way forward if healthy weight loss is the goal.’
Try these workouts to build muscle and lose belly fat
- This simple to follow gym workout is brilliant for beginners.
- New to resistance training? Get to grips with everything circuit training it burns fat and builds muscular endurance.
- Strength training for beginners is a great place to start, here’s our full guide.
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Q What Should Be My Daily Calorie Intake
A. Ideal calorie intake depends on age, gender, metabolism and activity rate. Women are recommended to consume about 2000 calories a day and men are recommended to consume around 2500 calories a day. Men are required to intake more calories because they have a higher amount of muscle tissue. Although if you want to lose weight, you must decrease your calorie intake by 500 every day, regardless of your gender.