HOW TO REDUCE BELLY FAT?

How to reduce belly fat? That is the one of the most common questions you can hear in the gym.

Unfortunately, there is no such a thing as spot reduction, which means you cannot choose the body part you want to lose body fat from. It doesn’t work this way.

The easiest answer to this question would be: “you need to eat less and move more”.

WHERE TO START THEN?

Without making it too complicated and too difficult, let’s just start with following the next few steps:

• Calculate how many calories you need to maintain your body weight and then deduct 10-20% from it to create the caloric deficit. This is your new daily calories requirement that gets you closer to “reduce belly fat”, get leaner and lose weight.

(head to my website www.marcinfitness.com and go to Fitness Calculators to find the one to calculate your calories)

• Introduce Resistance Training into your routine (2-3 times a week) to get stronger, improve your posture and improve any muscle weaknesses you might have.
• Introduce Steady Pace Cardio Training (start 1-2 times per week for even 30 minutes each session) to improve your cardiovascular system.
• Eat more protein in your diet (around 1.7g per kilogram of your body weight)
• Eat less sugar and processed food
• Drink 2.5-3.5 litres of water per day to provide good hydration
• Eat vegetables in every meal to get vitamins and fibre.
• Make sure you got good quality sleep and aim for 7-8 hours per night.
• Be more active … in any form
  • 8000-10000 step a day
  • Use stairs rather than a lift
  • Walk for shopping (if possible)
  • Go for a walk after or before work. If you work at the desk go for a few quick walks very 40-60 minutes (if possible)
  • Play favourite team sport on a weekly basis

The options are endless if it comes to extra activities outside the gym.

By following those simple steps and being consistent for a longer period of time you will reduce body fat, maintain muscle mass, get stronger and more confident and most importantly you will feel so much better. And as the “side effect” you will reduce the belly fat.