Many of us have been locked down on and off since the start of covid pandemic, consequently some of us took the opportunity to netflix and chill or just couldn’t do our normal exercise routines because gyms were locked down or even went out of business. With the whole of Australia easing restrictions and local gyms opening up again it’s time to get back into shape and loose the belly fat. We’ve taken the best tips and summarised them into this hit list of 30 belly fat losing tips.
Our Best Belly Fat Loss Targeting Tips
1) The most important factor in losing belly fat is to follow a tailored, sustainable nutrition plan that helps you to avoid hunger and cravings.
2) In order to increase lactic acid accumulation and the production of fat burning hormones, strength training should be done at a high volume (30 to 45 sets each session) with brief rest intervals (10 to 60 seconds) is recommended.
3) Make use of a hypertrophy-inducing regimen (8 to 12 reps, more than 3 sets, 70 to 85 percent of the 1 Rep Max load).
4) Maintain a weekly schedule of modified strongman training that includes: Increase muscle mass and lower body strength while simultaneously increasing growth hormone levels to aid in fat burning.
5) Strive to be as hard as possible while still being as wise as possible about your rest, sets, reps, and tempo. For example, 6 X 6 squats with 60 seconds rest and 12 X 3 squats with 25 seconds rest both provide equivalent metabolic stress.
6) Sprint intervals should be performed for conditioning. For example, six 200-meter track sprints followed by four minutes of rest, or sixty eight-second cycle sprints followed by twelve seconds of rest.
7) Conditioning should be done outside rather than on machines because it is more enjoyable and you will most likely receive a better exercise.
8) Avoid “15-minute ab” programmes and instead focus on total body workout and sprints to lose belly fat.
9) It is not recommended to train on an empty stomach because this reduces the body’s ability to utilise fat as fuel and resulting in fewer calorie burn after recovery (excess post-exercise oxygen use).
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10) Remove all processed items from your diet and replace them with whole foods, such as promoted in the paelo diets. In other words, if it has an ingredients list greater than 1 item it’s very likely processed. Home made is definitely better for your tummy. Like many of use you did a lot of cooking during lockdown so you can adapt this new skill to work with a weightloss diet.
11) Increasing your resting metabolic rate and the amount of energy required to digest food is possible by eating a high-quality, high-protein diet.
12) Eat breakfast and choose a high-protein, grain-free meal for lunch and dinner. High-protein meals include amino acids that help to keep your mind steady and concentrated while you’re working.
13) Don’t shy away from fat; instead, include a diverse range of healthy fats in your diet, such as those found in fish, meat, coconut oil, olive oil, avocados, and nuts.
14) Consume items that promote insulin sensitivity in conjunction with high-carbohydrate foods: Vinegars, citrous fruits, spices, and antioxidant-rich plants (such as blueberries and kale) all aid in the storage of carbohydrates as muscle glycogen rather than fat in the body.
15) Consider avoiding grains such as wheat, corn, and other cereal grains: They are high in calories and raise insulin levels. Most people get half their calories from these grains, which is far too much sugar for the body to handle.
16) Remove all liquid carbohydrates from your diet, including “recovery” drinks. Cut the sugar drinks.
17) Make sure your vitamin D level is adequate (more than 32 ng/ml), as low vitamin D status has been associated to belly fat accumulation in both young and healthy individuals.
18) Maintain an appropriate fibre intake by aiming for at least 25 grammes per day from plants, rather than from processed foods. Low fibre intake is associated with poor insulin health and increased belly fat accumulation.
19) It is important to consume enough essential fatty acids, such as the EPA and DHA lipids found in fish, because they increase insulin sensitivity and reduce cortisol levels.
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20) Because they aid in the metabolism of oestrogen and provide a variety of healthful fats, seeds (for example, sesame, flax, cumin, watermelon, and chia) should be consumed on a regular basis.
21) Take good care of your digestive system—poor gastrointestinal health is directly linked to elevated cortisol levels and belly fat accumulation. Probiotic foods such as sauerkraut, kim chi, and fermented milk or yoghurt should be consumed on a daily basis.
22) Get enough sleep, and if you have trouble sleeping, try to stick to an early-to-bed, early-to-rise sleep schedule, which has been associated to healthier body composition in studies.
23) Reduce stress by practising yoga, a martial art, mental imagery, working with a counsellor or coach, or doing anything else you find effective.
24) It is important to drink at least 3 litres of water per day to stay hydrated because many people confuse thirst with hunger.
25) Drink water, tea, and coffee instead of alcohol, juice, and soda.
26) Vegetables should be consumed at every meal in order to increase satiety and obtain a more nutritious diet. Many vegetables, such as kale and chard, have been shown to increase insulin sensitivity. In addition, they’re really scrumptious.
27) Make sure you get enough magnesium because it is soothing, may aid in cortisol reduction, and increases insulin sensitivity. It’s often lacking in our fruits and Vege due to depletion in the soils from over farming.
28) Consume foods high in antioxidants, such as fruits and vegetables, at every meal to help avoid inflammation: Berries, green vegetables, beets, plums, tomatoes, onions, and garlic are some of the fruits and vegetables available.
29) Taking responsibility for what you put in your mouth will help you lose belly fat and lessen cravings for high-carb foods. Balance your blood sugar levels (prepare meals centred on protein, vegetables, and fat) and handle stress on the fly.
30) Maintain your composure and avoid being impatient. Losing belly fat is not something that happens overnight. Once you’ve created an energy deficit through smart diet, training, and lifestyle choices, it will take time to restore hormonal balance and convince the body to release stored energy.
Bonus tip: Remove milk from your diet. It has a lot of sugar which will keep the insulin fat storage machine running. Yes this means your protein shakes will have to be made with water or other great alternatives such as: almond milk or coconut milk. This can be a real game changer.