The simple answer is you have to eat less than you burn.
Flip that around and you have to burn more than you eat.
Because it’s simple, it doesn’t mean it’s easy.
If it was easy then there wouldn’t be almost 40 million search results for the title of this blog post.
It can be confusing and a lot of people are stuck on where to start.
The only way to really know how much you need to do is by having a starting point.
Losing belly fat is very vague.
How much belly fat?
How quick do you want to lose it?
Goals need to be SMART.
You can dive deeper into this by reading a good blog post here.
Your height and weight alone aren’t a good indicator of your health.
BMI stands for body mass index and it takes your height and weight into consideration to give you a number.
That number is then used to determine if you are overweight or not.
The issue with that is that it doesn’t take into account if that weight is fat or muscle.
I am lean and going by the BMI scale, I am overweight.
You have to be a bit more specific.
Your waist to height ratio can determine more accurately if you are overfat or not.
A leading doctor on this subject, Phil Maffetone has stated that we have a global overfat pandemic.
If you want to get a deeper insight then click on the overfat pandemic article here.
By calculating your waist to height ratio (WHtR) you will know more about how to lose stubborn belly fat
If your waist is over half of your height, you have issues.
When your WHtR is off, you increase your risk of of cardiovascular disease, cancers and type 2 diabetes.
All of these aren’t good.
So now you have a starting point, what do you do about it?
It is that simple.
You have to start taking action.
When you eat less you have to use body fat for fuel.
Eventually you will start to lose your belly.
How quickly is determined by how little you eat and how much you move.
It gets a bit more complicated the deeper you go into this.
You can’t eat negative Calories.
The longer and more aggressive your fat loss diet, the bigger the risk of negative effects.
You can simply not eat for a period of time.
This method is called intermittent fasting or IF for short.
Put simply, you just drink water and eat nothing for anything between 12 hours and 24-72 hours plus.
If you do this approach, please consult a medical professional first.
When you are fasting, your body has to start to use other energy sources that aren’t food for fuel.
This usually starts by using stored carbs but then eventually, stored body fat, even belly fat.
While you can’t spot reduce fat loss, the more fat you lose, eventually you will reach stubborn areas like your belly.
It’s not just about eating less and moving more.
Your body thinks it’s dying when you diet for long periods of time.
Like a famine, it will adapt to eating less.
You have to do a few things to make sure it is still working and you have a healthy metabolism.
The key things to do are to weight train to keep muscle and eat protein to support that training.
By doing these 2 things, you give your body the chance to burn more Calories.
If you diet too hard for too long, you will lose muscle and effect your metabolism which means you might burn even less Calories for the same effort.
This isn’t good because it can create more health issues and then that stubborn belly fat might not go anywhere.
The reality is that if you have always tried the quick fix and it hasn’t worked then you need a different approach.
The longer you take to lose fat the better.
This means you don’t need to eat so little and you can feel good in the process.
Take walks outside.
Walking is very low stress and burns pure fat Calories which is great to help get rid of stubborn fat.
AIm for 10,000 steps per day minimum as a guide. Up to 15,000-20,000 will really get things moving if you have the time.
Lifting weights helps maintain a strong body and will allow you to burn more Calories at rest which helps burn more fat, not just belly fat.
Look to do 2-4 full body workouts per week.
Protein supports lean muscle.
Look to eat whole protein sources from foods like chicken, meat, eggs, fish and dairy.
Aim to eat 3-5 balanced meals with protein per day.
1 serving is about the size of your fist
I have never heard of anyone getting fat by eating too many vegetables.
Vegetables have key vitamins and minerals that help your body function and help your energy levels.
Aim for 5-10 portions per day, green veg like broccoli, asparagus and beans can be better but look to eat different colours.
Chances are if you haven’t lost your belly fat, you haven’t stuck to the plan for long enough.
You maybe did extreme diets and then realised you couldn’t live a normal life and went back to your old ways.
Getting that belly fat off can take time so you have to find a way that works for you.
Cut out junk mostly.
Eat healthy mostly.
If you keep an eye on what your eating and how much you’re working out or moving then you will get in shape and lose your stubborn belly fat eventually.
As hard as it may be to accept, if you are reading this looking for the answer, you probably need help.
Investing in a good coach will speed up the process.
If that coach is any good, he/she won’t just tell you what to do, they’ll tell you why you’re doing it and they’ll keep you accountable to your goals.
You will find out your biggest hurdles and roadblocks and overcome them together.
There are plenty of amazing coaches out there, also bad ones.
Do your research, ask questions.
If the coach is good then they will be happy to speak to you and not just try and sell you their miracle plan.
I have a few options to help you.
You can check them out by clicking here
If you want to speak to me about how I can help you then you can apply for a free strategy call by clicking here
Don’t just read this and forget about it.
If you’ve been unhappy with your belly for a long time, then it won’t get better by doing nothing.
Take one step today, literally.
Commit to doing more, going for walks, working out or playing sport.
If you need help or more free advice then message me or check out my Instagram by clicking here
Yours in health
Fabio is a health and wellness coach that changes business mens life without sacrificing the things they love.