Whether it’s for health reasons, to lessen the risk of disease, or simply because you want your clothes to fit better – getting rid of lower belly fat can be really tough.
The worst part is that you could be wasting your time on the wrong approach. Are belly exercises really the best way to get rid of your “love handles” or “muffin top”?
The truth about leaner abs is…
- Reducing belly fat takes time and continuous effort
- You should work on improving your nutrition first to encourage overall fat loss (and not specific exercises to “tighten your abs,” which is secondary.)
Change your habits for the greater good
Trying to fix a certain “flaw” often leads to crash diets and useless exercises. You’ll invest so much effort and impatiently wait to see the “love handles” melt, which doesn’t happen as fast as you might expect. This causes frustration and you could be tempted to completely give up.
A more rewarding approach would be to focus on your body as a whole, because in truth, there are no special exercises that make “love handles” disappear. Your body is the vehicle with which you experience life – improving your lifestyle will make you fitter, happier, and more content overall – not just fit better in your jeans.
Here are 4 tips to help you be done with your muffin top for good. These tips may seem simple but they will only work if you are consistent with it.
1. Cut calories
Putting your body in a fat loss mode is the only way you will eventually lose the excess abdominal fat and keep it off.
Sustainable weight loss is based on a moderate, steady calorie deficit. To make sure that you are in a moderate deficit you need to calculate how many calories you burn and how much you eat. Aim for about 300-500 calories below your Total Daily Energy Expenditure.
2. Eat more protein
Protein is the building block of your body and it becomes especially important when you are trying to change your body composition. And it’s not just when it comes to building muscles. Protein is also extremely important when trying to lose fat. By eating enough protein you make sure you do not lose muscle mass. Plus, it makes you feel full longer.
3. Eat less sugar
There is hidden sugar in many common foods. When we consume so much added sugar, it’s almost as if our taste buds get “addicted” to it. If you crave sweets after a meal because you are used to having dessert, you are unlikely to reach for a banana to satisfy the urge (even though it has plenty of natural sugar). And once you take that first cookie it’s so hard to stop. This makes it extremely hard to maintain the calorie deficit.
4. Get more sleep
The importance of sleep if often underestimated when it comes to weight loss. You can read countless studies and lists of benefits of sleep, but nothing will be as convincing as simply doing an experiment yourself. Often we are not aware of how sleep-deprived we are and the consequences it has on our appetite, cravings, mood, motivation, etc.
Make it a priority to get the best quality sleep you can for a couple of days and observe how it affects your cravings and moods.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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