Lose Your Belly, The Successful Diet
For you to lose weight, lose belly in a healthy way. Follow the tips of this infographic on diet and exercise and have a happier and healthier lifestyle.
1) CALORIE COUNTING
Calorie counting is an effective way to avoid a caloric surplus and encourage fat loss
Calculate the calories coming in with a tool like My Fitness Pal
Monitor calories going out with a fitness tracker or by calculating your AMR
to make this easier to stick with, consider:
*Finding easy changes to reduce your intake
*Coming up with a highly consistent breakfast and lunch
Then you can make sure you have fewer than 1,000 calories by the evening and cut loose for dinner. Note that there are many more factors that calorie counting though such as your metabolism, hormones, lifestyle, and nutrition
2 ) NUTRITION
Do not make the mistake of thinking of your food as fuel – it is sustenance
Make sure you are getting vitamins, minerals, and other nutrients to support your energy levels and your metabolism
Start with a vitamin supplement that will give you more of the energy you need to train
Avoid empty calories and overly processed foods
Seek out organ meats and superfoods
3 ) HORMONES
Hormones have A LARGE IMPACT ON YOUR FAT LOSS
These include:
*Cortisol
*Insulin
*Serotonin
*Ghrelin/Lipton
*Adrenaline
*Testosterone/Estrogen
*Thyroid hormones
You can manipulate hormones to a degree with meal timing/avoiding too many carbs/changing your lifestyle.
By riding the wave of your hormones, you can avoid snacking
If you can´t lose weight – see your doctor!
4) A SIMPLE STRATEGY
To combine this diet information into a simple strategy…
Spend a short time calculating your diet roughly
Remove things that are pushing you over the top
Devise a consistent lunc h and breakfast under 1000 calories
Avoid simple carbs, and processed foods, and empty calories – in short, eat mainly natural foods that you would get in the wild
Spend the morning extending your fasted period
Use this as an ideal time to exercise. Eat afterward with carbs in order to use “carb backloading”
Maintain your lifestyle – avoid being overly tired, reduce stress
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5 ) CARDIO
The best forms of cardio for weight loss are:
*Walking slowly to burn calories without becoming overly tired
*Concurrent training to combine cardio with resistance training
*HIIT in order to quickly burn more calories and allow for carb backloading. Don´t overdo it. Look for ways to be more active in your daily life, especially with walking!
With ticks abs, a body fat percentage of 12-15% should be sufficient to make them visible.
6) AB TRAINING
Train the transverse abdominals to get six pack abs! Use exercises that involve rolling back further, like the myotatic crunch. Make sure you aren´t folding at the hips!
Combine with ab vacuums and plank to target the transverse abdominals for a flatter stomach.
And twisting exercise for the obliques.
Don´t forget the rest of the body – use compound moves!