How do you manage calories successfully to burn belly fat? The answer may seem simple, but it is not. A calorie is a unit of energy and can define food, activities, body weight, and body fat. During week six, April 30, 2018, of my fat loss journey, I managed calories to turn fat loss into a science. Many people also read how to burn belly fat by reducing calories and increasing activities – week 5.
To manage calories to create fat loss, you must determine what you want to measure besides food. It’s best to keep it simple. Choose two or three things to measure with calories.
Some measurements you can track calories with :
- Total daily energy expenditure
- Basal Metabolic Rate
- Non-Exercise Activity Thermogenic
I usually use food, activity, and body calories to track. It does not matter which one you choose because they are all connected and affect each other. For example, eating fewer calories will reduce your body weight and Basal Metabolic Rate calories. An essential calorie to track is your diet calories, but activity calories and body calories also affect how you look.
Diet Calories that burn and Store belly fat
During week six, I was able to meet my nutritional goals with an average of 1167 calories. My meals were 61% protein, 19% fat, and 20% carbohydrates. The fiber I ate was 27% of the carbs I ate, and the sugar I ate was 90% of the fiber I ate, During week six, I met my nutritional goals with an average of 1167 calories.
My meals were 61% protein, 19% fat, and 20% carbohydrates. The fiber I ate was 27% of the carbs I ate, and the sugar I ate was 90% of the fiber I ate.
Calories have an impact and aftermath effect on your body. The impact effect of calories is how calories cause you to lose or gain weight. Calories can cause you to store fat and build muscle or burn fat and lose muscle. The aftermath effect of calories is how calories cause you to feel.
Calories can cause you to feel: hungry, full, energetic, or tired. Sugar calories cause you to feel energetic and hungry. While fiber calories cause you to feel full, healthy, and energetic. Sugar causes belly fat, while fiber helps you to burn belly fat.
Activity Calories that burn belly fat
A 1,167 calorie diet means nothing by itself, but when you compare it to Total Daily Energy Expenditure calories, it means everything. It is the difference between your diet calories and your total daily energy expenditure calories that creates a calorie deficit or surplus.
There are many types of activity calories, and you can add them together to create your total daily energy expenditure calories. You base activity calories upon your level of external and internal movement. Activity calories help you manage calories and burn belly fat by burning calories from your diet and body fat. Some examples of activity calories are:
- Basal Metabolic Rate
- Non-exercise Activity Thermogenesis
- Total Daily Energy Expenditure
How to manage calories with an online diary
There are two ways you can manage your calories directly or indirectly. One way to manage calories is through an online food diary. The online food diary determines how much you eat.
You base it upon the nutritional facts and serving size of food. MyFitnessPal is one of the best online food diaries. The online food diary is for someone who pays attention to details and enjoys tracking things. It takes more time to use this approach and requires the use and access of a computer.
How to manage calories with a dinner plate
Another way to manage calories is the plate approach. The plate approach determines how much you eat based upon the amount of food you put on your plate and the size of your plate. When using this approach, use 50% protein, 25% carbohydrates, and 25% fats to cover your dish.
If you are trying to gain weight, use a plate size of 100 square inches or more. But if you are trying to lose weight, use a plate size of 64 square inches or less. The plate approach is for someone who sees the big picture and is okay with estimating calories. It takes less time to use the plate approach and requires only the purchase of the right size plates.
How to manage calories with your hand
Another way to manage calories is the hand approach. The hand approach determines how much you eat based upon the size of your hand. The hand approach uses a fist to measure protein, a palm to measure carbohydrates, and a thumb to measure fats.
When trying to build muscle, you can use three fists, palms, and thumbs for your portion sizes. When trying to cut fat, you can use one fist, palm, and thumb for your portion sizes. The hand approach is for someone who does not respond to general guidelines and needs a more specific plan that takes into account their body size.
The results of my fat loss journey
After week six, my waist was 33 inches, and my weight was 175 pounds. I lost one inch on my waist and three pounds of weight.
My results for the sixth week were positive. I ate 8,167 calories for the week, which averaged out to 1167 calories a day. I completed 158,618 steps for the week, which averaged out to 22,660 steps a day and 2643 calories, which averaged out to 378 calories a day.
By managing my diet calories and activity calorie, I was able to net 1,167 – 378 = 789 calories, which were way below my basal metabolic rate calories of 1700. I lost weight too fast for week six. A safe and healthy amount of weight to lose each week is two pounds or less. Check out: how do you manage your fat loss journey while on vacation – week 7.