Weight Loss Rules For Losing Belly Fat
Chances are you clicked on this article with the hopes of finally figuring out the secret to losing just your belly fat. Although we hope this is not the case because—brace yourselves for the truth—there’s no way to spot reduce (i.e., lose fat in a specific area). As always, we offer our readers the most accurate information which we can get our hands on, so we reached out to Frank Hoyle, B.S. Exercise Science and Exercise Is Medicine Ambassador, who gave us all the information you need to lose fat this summer.
Hoyle explains that the key to fat loss is consistency and patience. As we mentioned above, there is no magic trick to target fat loss to just your belly; you must change your lifestyle to achieve any sort of healthy weight loss. A sad, but true fact, Hoyle explains “people don’t want to hear [that] you need to be on a caloric deficit (i.e., eating fewer calories than you burn each day)…for weeks to months on end to have consistent fat loss”, which leads us to our first few tips:
Increase Physical Activity
Again, remember the importance of consistency. You can’t just workout once in a while and expect to see results. When starting out, shoot for thirty-or-so minutes of physical activity, four to five times per week. This can be anything from walking your dog, to playing tag with the kids. As you time goes on, assuming that you are consistent, it’s important that you challenge your body; Hoyle explains that you can challenge your body by increasing the intensity and/or duration of the workout.
Decrease Caloric Intake
The National Health Service recommends that to maintain one’s weight, the average adult male needs around 2,500 calories per day, while the average adult female needs around 2,000 per day. Keep in mind that these are averages when trying to lose weight you should figure out where your typical caloric intake lies. Then begin by cutting back 250 to 500 calories per day.
Hoyle further explains that once you begin to modify those two areas of your lifestyle, where you lose fat and how fast depends largely on two factors: genetics and the amount of muscle in a specific area. “Some people who diet may lose fat in their lower abdominals first, [for others] it may be the last place they lose fat,” Hoyle states. Although we don’t have much control over our genetics—at this point—we do have control over the amount of muscle on our bodies, which leads us to our next tip:
Within the time that you’re getting physical activity you’ll want to incorporate regular weight training. Of course, your strengths and limitations are unique to you, which is why we recommend that you seek out alternative information for weight training that suitable to your own abilities.
Do keep in mind that everyone’s body is different. Although the information provided is backed by research, it should be viewed as a basic set of guidelines; for the best results, we encourage you to reach out for a one-on-one informational session with a licensed personal trainer, strength coach, or similar professional. If you are interested in learning more about Hoyle and his contributions to the field, readers are welcome to follow him on Instagram @frank_hoyle.