How To Lose Belly Fat?

Belly fat or “love handles” as many people are often referring to, is something that many of us struggle with. A lot of people are suffering from excess body fat, especially in 2024. Annoyingly, fat has the power to pop up wherever it pleases. Therefore, some people struggle to lose fat around their thighs, arms, or even face. But one of the most common places where fat really “loves” to stay is around your midsection. Belly fat around the midsection is also one of the hardest to get rid of. It tends to stay when it seems that fat in most other places is gone.

Unfortunately, we cannot target specific body fat to lose fat. Shredding fat in specific body parts is a complete myth, so wrapping yourself with plastic wrap, unfortunately, will not help you lose weight. If you do notice a few pounds disappear, then this is due to water loss. As soon as you hydrate and eat, the water will come back up, but the fat will stay.

I’m sorry to disappoint you, but that’s the truth and it has to be said. So, while you can’t target your midsection to lose belly fat only, you need to lose body fat overall, which will lead to a slimmer midsection too. The only way to get rid of the fat around your waistline, regardless of how little or how much there is, is through burning overall fat.

We’re here to help determine how to lose belly fat in the fastest and most efficient ways. We’ll also share some of the best exercises to lose belly fat.

Ways to lose belly fat

Before we continue, I must mention that it is going to take way more than just purchasing a gym membership. Exercising to shift those love handles can greatly help, but you’ll need even more than that. The key to burning belly fat is to stay in a calorie deficit. And the only way to do that is by controlling your diet. You’ll significantly help that by getting your body moving (staying active throughout the day and exercising).

A calorie deficit is the most important thing when it comes to fat loss. You are burning fat (overall fat, which leads to losing belly fat too) only by staying on a calorie deficit diet. This means that you need to eat less than you used to. Calorie surplus means that you gain weight, and calorie deficit means that your body uses more energy (calories) than you consume, leading to weight loss.

So, there are various factors that come into play when it comes to losing weight and creating a calorie deficit. The most important factors are:

  • Body type
  • Gender
  • Age
  • Height
  • Genetics
  • Medical conditions
  • Lifestyle

Strength training and cardio exercises will significantly contribute to your total daily calorie expenditure (TDEE). When you’re performing physical exercises, your body tends to burn calories. But the reason why exercises are not enough is because almost regardless of how much you train, you’ll never be able to lose weight if you’re eating even more calories than you burn during exercises. While you’ll get stronger, it doesn’t mean that you’ll lose weight. That’s why there are guys who train for years and still struggle to lose belly fat. It means that their diet isn’t on point.

Calories and Fat

You may need to know that a pound of fat is approximately 3,500 calories. This means that for every 3,500 calorie deficit you create, you will lose around one pound of fat. As said, you won’t be able to target specific areas, but some of it will likely start to disappear from your waist and hips. So, if you create a deficit of 500 calories per day, you would lose around one pound per week. You can aim for a 1,000 calorie deficit, which is two pounds per week, but it is harder to sustain. I wouldn’t recommend creating an even bigger calorie deficit because it can be unhealthy.

The higher the deficit you create, the faster you lose, but the harder it is to sustain. Moreover, make sure not to create way too big of a deficit to stay away from undernutrition issues which could affect your health, organs, mind, and body in a negative way. Those who are doing it, usually end up gaining all the weight back, and likely even more than that.

It is not only all about calories. You need to pay attention to the type of food. Junk food, high fat, high sugar, and processed foods do not provide the nutrients your body requires. You need to aim for quality, healthy foods to create a proper macro balance. A calorie deficit will make you lose weight, but the correct macros will help you stay away from muscle loss and speed up fat loss. You wouldn’t love to lose weight in the form of muscle because you’ll lose weight, but you’ll still struggle to lose belly fat.

What to do? Create a calorie controlled deficit from healthy foods with a balanced diet as you continue working out to boost the calorie expenditure.

Cardio to Lose Belly Fat

Cardio helps burn fat right? That’s something we all know. That’s because cardio exercises make your muscles work, and your muscles need energy to perform the tasks. Therefore, they burn calories to perform those cardio exercises. This leads to higher calorie expenditure. But the reason why cardio will NOT help you lose belly fat is that you continue eating in a surplus. This means that regardless of how much cardio you do, you’ll still have fat, including at your midsection. But generally, cardio will help burn fat from all over your body, including at your midsection too.

That’s why it is so important for you to continue exercising regularly. As you eat daily, you should be active daily too, to burn those calories you eat. Moreover, to boost the calorie burn, it is important for you to go for exercises that will help you stay motivated to keep on going further (and burn calories) and for exercises that will help boost the calorie expenditure.

That’s right, some exercises are more effective than others at losing belly fat. In fact, they are more effective at burning overall calories, which helps you burn belly fat too. That’s why people training abs only will never have a hard rock six pack. Most abs exercises do not use as many calories as other exercises do. Abs exercises help you grow abs muscles, they do NOT burn belly fat. They help boost calorie expenditure, but you can use other exercises that use even more calories, help you lose overall fat, therefore, make your abs visible.

Therefore…

  • This means that the harder you train, the more likely you are to see those abs as you lose belly fat. Intensity is very important. The harder you exercise, the more calories you burn. That’s why running is better than walking. Go for whatever cardio keeps your heart pumping up. And better opt for those that are keeping you motivated to do so – dance, kickbox, swim, or whatever else. Also, choose exercises that use more calories. They are more likely to help you lose belly fat.

Best exercises to help you lose belly fat

As said, doing a lot of ab exercises will not help you shed fat around your waistline. Doing lots of abdominal exercises will help your abdominal muscles get stronger. But most of them do not use lots of calories. It is not to say that they are ineffective – you must introduce them to your strength training to gain those ab muscles. However, the only true way to see those love handles finally disappear is to stay in a calorie deficit. As said, you do that by eating less (fewer calories) and by staying active (burn more calories). Abs exercises are just there to strengthen and grow abs muscles.

Also, cardio burns calories, we all know it. But strength training does it too. Studies suggest that it may be even more beneficial for burning calories! That’s because you still use calories to perform those strength exercises. Doing them you’ll also build muscle mass. And building muscle mass boats your metabolism so your body will burn even more energy! That’s why you can see guys in your gym who never had a cardio session in the last year, yet they walk around with a hard rock six pack! I’m not trying to discourage cardio, however, it does have its benefits. Boosting calorie expenditure and enhancing cardiovascular health are just some of them! Do cardio, but do add some weight lifting sessions every week too!

 

So, the best exercises to lose belly fat and say goodbye to love handles are compound movements. The reason is very simple – they are using more than just one muscle at a time. By activating more muscle fibers, they lead to greater calorie burn. Therefore, it is likely that the exercises you hate the most, are likely the best for you to shred fat around your midsection.

List of best exercises to maximize calorie burn

  • Squats
  • Lunges
  • Deadlift
  • Push-ups
  • Burpee

As you may notice, lots of these exercises involve lots of muscles all at once. Moreover, many of them focus on “leg muscles”. That’s because legs are huge muscles that use lots of calories to get the job done.

Compound exercises performed at a high intensity, which could be lifting heavy weights or having small rests in between sets will encourage “post exercise oxygen consumption”. The body will expand energy to repair, recover, and return to its normal state after a period of intense exercise. What does it mean? You continue burning calories even after you finish working out.

Another great benefit? All the compound exercises challenge your abdominal muscles without you even paying attention to them. If you burn off that fat around midsection, you’ll reveal those toned abs!

Get Ripped Fast!

In the end, it is important to understand that working out alone is not going to help you lose belly fat. You need to regularly exercise (at higher intensities) to burn fat all over your body, become stronger, and build muscle. However, the fat will disappear only after you start paying attention to what you eat and how much you eat.

While you should have strength training 3-4 times a week, you can have cardio daily. But it is almost infinitely important for you to pay attention to the food‘s quantity and quality to lose belly fat.

Now, with all this knowledge, I’m pretty sure that you’re one step closer to your way of saying goodbye to those love handles and welcome your hard rock six pack! If that’s your goal and you need a helping hand, Iron-Daddy.to is here for you. We provide 100% real, high quality, and best anabolic steroids including lots of other weight loss compounds for sale. These compounds help you preserve lean muscle mass as you get shredded during your weight loss journey. They boost fat burning effectiveness of your diet and workout schedule!

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