Did you know that losing just 5-10% of your body fat will have a much greater impact on your appearance than trying to lose 20%, 30%, or even 40%? That is because the human body is programmed to protect from famine by storing excess calories as fat. This article will explain why this happens and what you can do about it. Anyone who has ever struggled with their weight knows how hard it is to lose excess fat. It’s not uncommon for people to try — and fail — dozens of times before they reach their target. The good news is that by understanding more about the science behind fat loss, we can make it happen faster and more consistently. Here are six tips that will help you burn more belly fat in six months:
What is Belly Fat?
Belly fat, also known as visceral fat, is the type of fat that collects around your internal organs. It is much more dangerous than the fat that collects under your skin, which is referred to as subcutaneous fat. Abdominal fat is metabolically active and produces hormones that increase the risk of heart disease, diabetes, and stroke. Women tend to develop more abdominal fat than men as they age, especially after menopause. One of the reasons is that estrogen levels drop in women, causing them to retain more fat than men. Estrogen is a fatty acid that helps break down fat and excrete it from the body. Belly fat is not just a cosmetic issue. Excess abdominal fat also puts you at a greater risk of developing serious health issues, such as type 2 diabetes, heart disease, and certain cancers. In fact, excess abdominal fat is the most dangerous type of fat in the body — far more so than the fat that collects under the skin. That’s why it’s so important to get rid of belly fat as soon as possible.
Make a Caloric Deficit Your Friend
If you want to burn fat, your first step is to create a caloric deficit. This means consuming fewer calories than you burn. We’re not talking about starvation diets or spending hours at the gym: just eating a little less and moving more will do the trick. What’s important is consistency and sustainability. If you can’t maintain your new diet and exercise routine, you will gain all the weight back. The key is to find a way of eating and exercising that works for you and your life. If you have tried to lose weight in the past, you might be surprised to learn that you don’t necessarily need to consume fewer calories to lose weight. New research suggests that you’ll lose more fat if you make a caloric deficit your friend. In one study, researchers put two groups of overweight people on diets: one group was given a 2,000 calorie per day diet, while the other was given a diet of only 1,800 calories per day.
Ultra-fast weight loss has unintended consequences
At first glance, it would seem that the group who ate 1,800 calories per day would lose more fat. However, after eight weeks, the researchers found that the group eating 2,000 calories per day had lost more fat. As we discussed above, when you create a caloric deficit, your body sheds fat stores to make up for the energy deficit. Basically, your body is programmed to protect you from famine, so when it senses that there’s not enough energy coming in, it protects itself by slowing down your metabolism and increasing cravings for carbs, sugar, and other high-calorie foods. When you eat a high-protein diet, you’ll create a caloric deficit without slowing down your metabolism. This is one of the reasons why eating high-protein diets is so effective for fat loss. Another reason is that high-protein diets lead to significant reductions in appetite. That’s why eating high-protein foods and creating a caloric deficit are two of the most important steps to burning belly fat.
Strength Train to Burn More Calories
Exercise isn’t just for burning calories and building muscle. It also helps your body metabolize fat more efficiently. That’s why strength training and cardio have each been shown to increase metabolic rate by about 10%. While that might not sound like much, it adds up: every year, your metabolism slows down by an average of 5%. We’re all familiar with the idea that muscles burn more calories than fat, but just how much more isn’t always clear. There are a few different ways to measure metabolic rate, but you’ll find that overall, strength training increases the metabolic rate more than cardio. One study found that cardio increased metabolic rate by about 5% for a 150 pound person, while strength training increased it by about 10%. That’s not to say that you should ignore cardio, especially if you want to lose fat quickly. Strength training and cardio each have their own benefits. However, if you want to boost your metabolic rate even further, strength training is your best bet.
Take the Right Supplements
If you’ve ever wondered what supplements you should take to burn fat, you’ve come to the right place. Let’s break them down one-by-one. – Coffee: While the jury is still out on whether coffee truly helps with weight loss, there’s no doubt that it’s an effective way to get energy and focus. When you feel more alert and awake, you’re less likely to crave unhealthy foods. – Green Tea: Green tea is rich in catechins, which have been shown to reduce the amount of visceral fat in the body. You can also take green tea extract in supplement form. – Turmeric: Turmeric has proven anti-inflammatory and anti-oxidant effects. It’s also been shown to decrease the amount of visceral fat in the body. – Cayenne Pepper: This powerful spice has been shown to increase metabolic rate and reduce appetite. – Creatine: Creatine is one of the most well-researched supplements out there. It has been shown to increase strength and muscle mass as well as increase the metabolic rate. – Whey Protein: Whey protein is a great source of amino acids, the building blocks of muscles. It’s also rich in the amino acid leucine, which has been shown to reduce visceral fat.
Conclusion
Overall, the best way to burn belly fat is to create a caloric deficit, eat more protein, and exercise regularly. Whether you prefer strength training or cardio, the important thing is to find something you enjoy and will actually stick to. Remember that you don’t have to lose 20%, 30%, or 40% of your body weight to see a big difference in your appearance. Losing just 5-10% of your body fat will have a much greater impact on your appearance.