- 1. How To Burn Belly Fat: Calculate Your BMR
- 2. How to burn belly fat: cut down on simple sugars
- Can you burn fat ONLY from your belly?
- 3. How To Burn Belly Fat: Use Interval Exercise
- Choose interval training for yourself:
- 4. How To Burn Belly Fat: Strengthen Your Abdominal Muscles
- Include any of the following sets of exercises in your training plan:
- Watch a video with tips on how to eat and exercise to burn belly fat
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How To Burn Belly Fat Fast? Both men and women will benefit from diet and exercise to speed up metabolism. In order to burn fat from the belly and belly fat, you need to have a negative caloric balance and regularly perform aerobic training combined with strengthening exercises. Check out how to burn belly fat quickly and without the yo-yo effect.
How to burn belly fatquickly and permanently? Many men and women make the mistake of focusing only onexercise , meanwhile, in order toburn belly fat and belly fat , it is essential todiet . Without dieting, it will take a lot longer and even impossible to get rid of the dura mater.
Learn tips on how to effectively burn belly fat:
- Calculate your BMR
- Limit simple sugars
- Use interval exercises
- Strengthen your abs
1. How To Burn Belly Fat: Calculate Your BMR
The first step to burning belly fat is to calculate your Daily Caloric Requirement (BMR). Then the obtained value is multiplied by the physical activity coefficient:
| Activity value | Activity level |
| 1,2 | inactivity, sedentary work |
| 1,3-1,4 | low activity (sedentary work and 1-2 workouts a week) |
| 1.5-1.6 | average activity (sitting work and training 3-4 times a week) |
| 1.7-1.8 | high activity (physical work and 3-4 workouts a week) |
| 1,9-2,2 | very high activity (professional athletes, people training every day) |
Remember to take into account the number of trainings per week when choosing your activity coefficient (you can find example workouts later in the article).
The next step is to subtract 200 or 300 kcal from the result - the final value is our daily caloric requirement. You should stick to it to burn belly fat effectively.
2. How to burn belly fat: cut down on simple sugars
The main factor contributing to the accumulation of belly fat is responsibleconsumption of excessive amounts of simple carbohydrates, that is:
- products made of white wheat flour (bread, pasta, pastries);
- purchased sweets (including chocolate, bars, cakes and cookies, hard candy, jellies, ice cream, etc.);
- sweetened drinks (both carbonated drinks, fruit juices and heavily sweetened tea).
These are the most common sources of simple carbohydrates in our diet. You need to replace them with more valuable products that also contain carbohydrates, but they are absorbed more slowly and thus the body draws energy more efficiently. These are, for example, wholemeal bread, whole grain pasta, brown rice, groats (e.g. buckwheat).
What about fruit? These are affordable, but should be eaten in the first part of the day (until lunchtime). Although fruits contain simple sugars, they are also rich in vitamins, minerals, and fiber that facilitate slimming, so you should not give them up completely.
Worth knowingCan you burn fat ONLY from your belly?
Most people want to burn belly fat, and only that one part of their body. Is it possible? Not completely. By using a diet and training, we will lose weight evenly, which means that we will get rid of fat on the stomach, as well as on the thighs, sides and back. Fat cells are distributed throughout the body and we are not able to force the body to draw energy only from those reserves that are accumulated around the waist.
There is nothing wrong with that - many people will surely appreciate this effect of exercise and diet, and slimmer people will notice their muscles becoming more visible and their skin firmer.
3. How To Burn Belly Fat: Use Interval Exercise
Interval training is the most effective weapon in the fight against adipose tissue. It consists in alternating short periods of very intense effort with periods of moderate effort. It gives the best results in fat reduction, because tired muscles need oxygen to regenerate - and this process requires energy resources, which… is taken from fat. Thanks to this, after an interval training, adipose tissue is burned for up to 24 hours.
This will be useful to youChoose interval training for yourself:
Exercise intervals 2-3 times a week, between workouts to strengthen your abdominal muscles. You can choose one of the following exercise sets:
- TABATA - 4-minute metabolic training
- Interval training at home without equipment
- Interval training - running
- Interval training on a stationary bike
- Traininginterval at the gym
4. How To Burn Belly Fat: Strengthen Your Abdominal Muscles
Exercises that strongly engage the abdominal muscles are also essential if you want to burn fat around your waist. However, do not limit yourself to the crunches themselves - they only affect the straight muscles, and you will get the best results by activating the oblique and transverse abdominal muscles to work.
These types of exercises are important in the process of burning belly fat for several reasons:
- increase the volume of the muscles , and it is the muscles that use the most energy in the body from fat;
- strengthen the transverse muscles , which are responsible for the "flat" appearance of the abdomen;
- firms the skin on the abdomen , making it elastic, compact and not sagging.
Include any of the following sets of exercises in your training plan:
Watch a video with tips on how to eat and exercise to burn belly fat
source: Dzień Dobry TVN / x-news
As the trainer advises, in order to burn belly fat you must not focus only on exercises that only firm the abdominal muscles. In order to improve the appearance of the figure, but not hurt yourself, you should do general development work.
In addition to exercises to strengthen the abdominal muscles, which are designed to tone it, be sure to use cardio training and interval training. These kinds of effort are the most effective in speeding up your metabolism.