7 Scientifically Proven Ways To Lose Belly Fat


 7 Scientifically Proven Ways To Lose Belly Fat

There may be 101 “so called” ways to lose belly fat, but let’s be honest; how much of that will actually work even if you tried it all. 

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It’s much easier to remember these 7 scientifically proven ways to lose belly fat that you can start today to see results day one.


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1. Get in the Fat Burning Zone!

High Intensity Work-Outs are scientifically proven to help you burn belly fat, especially the unhealthy fat known as visceral fat which accumulates around the organs of your stomach.

High Intensity Work-Outs are a combination of aerobic and anaerobic exercises that stimulate your large muscle groups. This would include exercises such as sprinting, jump squats, or cranking up the resistance on your favorite exercise machine and pushing with all you’ve got.


But before you get discouraged by what sounds like torturous work, studies also show that you can take things down a notch…

Take the Quiz: Discover your unique Metabolic Type to burn fat as quickly as possible!

Moderate Intensity Work-Outs have been scientifically proven to help burn belly fat too. Clinical trials reveal that Moderate Intensity exercises such as Stair Climbing or Cycling at a manageable resistance actually maintains a higher level of fat oxidation over time than do High Intensity Work-Outs. This surprising evidence appears to be due to decreased fatty acid delivery to exercised muscles during higher intensity workouts.

Alternatively, High Intensity Interval Training or (hiit), which is a combination of both Moderate and High intensity exercises are easier to perform yet still maintain a consistent fat oxidation level. The key is that you are switching from high to low intensity, so you get a quick rest which allows you to keep going and to keep burning fat.

Studies also reveal that High Intensity Interval Training improves insulin sensitivity and helps maintain lean muscle mass. (Muscle you could lose by just dieting alone.)

hiit can be done by doing short bursts of intense exercise followed by moderate aerobic exercises in between. For example, you could do a 60 second sprint by running in place at full speed followed by 120 seconds of jumping jacks at a moderate pace. It can be fun to mix and match your favorite High Intensity and Moderate Intensity moves. This is also a great way to keep changing up your routine.

The biggest plus for doing hiit is that it takes a short amount of time and you’re done. Not having enough time is one of the top excuses people use for not starting an exercise program.

While short 15 to 20 minute hiit workouts are less time consuming, they may not be suitable for everyone because they can be challenging to perform. It may take time to reach this level of fitness so you want to check with your doctor before jumping straight into hiit.

Luckily, moderate intensity workouts for a longer duration (30 – 60 minutes) 4 times a week or even lower intensity work outs like briskly walking, when done consistently at least 4 times a week for 50 – 70 minutes will still help burn off belly fat.

Here is a helpful chart that will show you how many calories you can burn with the different Intensity Exercises:

The main goal when exercising to lose belly fat is to get your heart rate up to between 60 to 70% of your target heart rate. Your target heart rate is based on maximum heart rate at 100% and your age.

Here is the exact formula:

Target Heart Rate (thr) = 220 (maximum heart rate) – age

220 is a constant value while age changes

For example:

thr = 220 – 35 = 185 bpm (beats per minute)

Then multiply your Target Heart Rate by 0.6 and 0.7 (60% and 70% of target heart rate) to get the optimal fat burning range as illustrated in the exercise zones diagram below.

For example:

Fat burning zone (lower value) = 185bpm x 0.6 = 111bpm

Fat burning zone (upper value) = 185bpm x 0.7 = 129.5bpm

Thus, the optimal heart rate zone for fat burning for a 35 year-old person is from 111 to 130 beats per minute. If the heart rate stays within this range during exercise or training (on a treadmill or exercise bike etc.) fat burning efforts are maximized.

Even if you chose walking you can make a dent in the number of calories you burn in a given day, but the best way to lose belly fat is to briskly walk more than 4.5 mph. Brisk walking will ensure you get your heart rate up into this target zone.

Brisk walking will ensure you get your heart rate up into this target zone.

Any additional intensity you can add to your workout will certainly help you lose belly fat faster. Yet as you can see, the more vigorous (high intensity) exercise it’s not entirely necessary for fat burning, but it does speed things up.

Keep in mind however vigorous exercise has the added benefit of helping with endurance and cardiac performance.

In summary, the higher intensity interval work-outs burn more calories in less time while also improving endurance, insulin sensitivity, and cardiac performance in addition to maintaining lean muscle mass. However, if you cannot perform at this level, you can still burn calories at a lower intensity level to lose weight.


2. Create A Caloric Deficit!

What is a caloric deficit?

To understand this, one must first understand what a resting metabolic rate is aka (rmr). This is the amount of energy (calories) that a person’s body needs to sustain itself. This amount of energy is used for digestion, breathing, thinking, internal metabolic processes, and cell repair.

Next the body also needs energy to perform the task you tell it to do, such as walking, talking, and exercising.

When a person eats an excess of food… providing more calories than is needed to function or perform tasks… those calories get stored as fat.

The only way to get rid of the fat is to create a need for the energy stored in those fat cells to be converted back into energy (fuel).

To create a state where energy is leaving the fat cells, thereby shrinking the fat cells, a person would have to consume fewer calories than necessary to maintain their specific rmr.


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Here is an Example for Creating a Caloric Deficit with Diet Alone:

Note: (Exercise is not included in this example). Exercising on top of diet burns even more calories.

A 50 year old female is 5 ft 8 inches tall and weighs 230 lbs. Her ideal weight is approximately 150 lbs. That means she needs to lose around 80 lbs.

Exercising on top of diet burns even more calories.

Her rmr requires 2,050 calories yet she eats 2,800 calories per day… well over her rmr. She does not follow an exercise plan.

She will reduce her caloric intake by 100 calories daily every week starting from cutting 200 calories per day for the first week.

Week 1: 2,800- cut 200 calories daily = 2,600

Week 2: 2,800- cut 300 calories daily= 2,500

Week 3: 2,800-400= 2,400

Week 4: 2,800-500= 2,300

Week 5: 2,800-600= 2,200

Week 6: 2,800-700= 2,100

Week 7: 2,800-800= 2,000…Here she has reached a caloric deficit because 2,000 calories is 50 calories less than her rmr which is 2,050. Therefore there is a caloric deficit of 50.

Week 8: 2,800-900=1,900…This is a 150 calorie deficit.

Week 9: 2,800-1000=1,800…This is a 250 calorie deficit…Here she is losing 2 lbs per week

Losing 2 lbs a week is the maximum recommended weight loss that is considered safe.

Caution: Females should not be going below 1200 calories a day. Additional exercise should always be factored in as well.

Plus it isn’t safe to cut all your calories at once. If you go too fast you will feel dizzy and very hungry which may lead to you fainting, overeating, or giving up from adverse effects.

It isn’t safe to cut all your calories at once.

As you continue a caloric deficit, your rmr will also decrease, and your hunger will slowly calm down. As you lose weight it is imperative that you recalculate your rmr so you know how many calories to eat each day.

In summary, gradually eating less until you create a caloric deficit will help you convert belly fat into energy until you are down to your ideal body weight. Exercise burns calories in addition to cutting calories from your diet, therefore you should account for calories burned during exercise when performing your calculations.

3. Eat Foods That Help Burn Fat!

The type of calories you consume is also important. Although there is much debate about whether calories are the same no matter what source they come from (the calorie is a calorie theory)… one thing is for sure, all foods are not created equal when it comes to nutritional value or fat burning potential.

Here are some foods that help you lose belly fat.

Oats: Eating whole grain oats is a great way to fill up and they are scientifically proven to help you lose belly fat.

Grapefruit: Grapefruit is low in calories and high in fiber, which fills you up and helps you lose weight. They also help reduce insulin and improve cholesterol. If you are on any medications, check with your pharmacist before eating Grapefruit.


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