How do you burn belly fat? The best results from a diet come from reducing calories and increasing activities. I evaluated the previous four weeks and stuck with what works. I lost belly fat, reduced calories, and increased my activities by eating less and moving more. It’s best to know how your body responds to food and activities. Above all, do enough to cause positive changes without hunger, cravings, and fatigue. Read week four first before applying week five to your fat loss journey.
The Process –
How do you get the most out of a diet to burn belly fat? Reduce the calories you eat and increase the calories you burn by increasing your activities. You need to know three things besides reducing calories and increasing activities. First, your body is the most complicated part of the process. To lose weight with food, eat less, and with activities, do more. Second, because your body is not static, it will create problems for you with hunger and cravings. Third, learn your body well enough to know how it responds to your diet and activities and does enough to get the best results.
Cutting Diet Calories –
Cutting calories is the key to burning belly fat. If I eat less than 1500 calories, I will lose weight. Just knowing that fact alone made fat loss possible. Next, you need to find the calorie number that causes you to lose fat. I used the ratio of 50% protein, 35% fats, and 15% carbohydrates as a goal. I also set a target of 50 grams or fewer carbs and 24 grams or fewer of sugar.
My meals averaged 54% protein, 18% fat, 28% carbohydrates, and 1320 calories. I messed up my fat and carbohydrate goals and excelled with my protein goals. However, the number of calories I ate overshadowed all of that. I credited the low calories I ate to my protein and micronutrients. Also, I continued to eat nutrient-dense foods and drink plenty of water. In particular, I drank water in between meals, which kept me full longer. One of my favorite meals for dinner was salmon placed in a bed of spinach. I was learning how valuable spinach was for fat loss.
Increase Activity Calories –
How do you use motivation to increase your activities? I used a new app called sweat coin for walking, which awarded sweat coins for the number of steps I took outdoors. You can trade sweat coins in for prizes. Because of the sweat coins, I completed 148,886 steps for the week. Walking is one of the best ways to manage weight loss, especially when you do it outdoors.
I find it best to have a goal to shoot for. A goal is a way you track your performance, hold yourself accountable, and remind yourself of what you need to do. When you are interested in what you are doing, you are more active. Emotions drive your internal and external activities and cause your metabolism to change.
The Last Word on Calorie Restriction
At the end of the week, my waistline was 34 inches, and my weight was 178 pounds. I lost five pounds of weight and also completed 148,886 steps. Subsequently, I met my micronutrient goals with 1320 calories. Besides performing the best behaviors, I got the best results from my fat loss journey.
In summary, the process was no longer mysterious to me. The number of calories I needed for fat loss was 1500 calories or fewer. Also, if I walk 10,000 steps or more, I lose even more body fat. I outperformed my numbers and got results I was not expecting. I had successfully turned a fat loss into a math problem. The steps you can use to reduce belly fat are to reduce food calories to your magic number and increase activity calories to burn even more fat.
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