Blog_1111x779_gesundheit_02

DIET PLAN TO LOSE WEIGHT - WHAT FOODS MELT BELLY FAT?

Can you specifically burn belly fat or lose belly fat with certain exercises? As much as we would like to tell you otherwise, the answer here is a clear NO!

As hard as the truth sounds, belly fat is always visibly reduced only at the end of a diet. A targeted belly fat burning is unfortunately not possible. However, what sounds sobering, lengthy and tedious at first can be accelerated significantly with a few tricks! Certain foods, techniques and training exercises as well as some tricks can and will certainly help you to accelerate and optimize the entire process of losing weight.

For what reason is the belly fat burned only at the end?

Our fat cells order from 2 different receptors, the alpha receptors and the beta receptors. Areas such as the face, arms and chest have more beta receptors, while areas such as the hips and abdomen have more alpha receptors. Basically, beta receptors can burn fat very quickly and alpha receptors can burn fat very slowly. This is the reason why we see faster results at the beginning and during a diet in the parts of the body dominated by beta receptors.

This certainly seems unfair, but Mother Nature has already thought of something here. The reason that alpha receptors are predominantly found in the hip and abdomen area is purely a protective function of our body. The accumulated fat in this area serves as a protective function for many important organs, such as the kidneys and liver. It is this protective function that makes it so difficult for us or our body to burn fat in these areas.

So if you want to specifically get rid of belly fat, there is no way around tackling the entire body fat. And in general, this is only possible if "less goes in as goes out again". We'll show you the best way to lose weight.

Sustainable weight loss - Step 1: Calculate calorie requirements

Before you start, you should first define exactly how many calories you need every day. You can determine this either with a reliable fitness watch, a calorie tracker or a calorie calculator from the Internet.

If you decide to use a calorie calculator from the Internet, make sure that you can enter as much information as possible. This will ensure that the "tolerance range" is as low as possible. The most important thing when calculating your daily calorie needs is to be honest with yourself.

RECOMMENDATION

It won't do you any good to cheat here. Please remember that the calculation of your calories is the basis of your whole plan. Remember, you don't have to prove anything to anyone but yourself! Don't be ashamed, after all, unlike others, you have already laid the first foundation and are on the right track!

Sustainable weight loss - Step 2: Calculate calorie deficit

You now know your calorie requirements. However, this is based on your current weight or on the data that we want to change. So we should first subtract something from this to reach a calorie deficit and get into fat burning mode. The target range of the calorie deficit should be between 10% and 25%. The higher the calorie deficit, the faster the results will be visible. However, we recommend that you start with a deficit of 10% to a maximum of 15% so that your body can get used to the lack of energy intake. Once your body has become accustomed to the deficit, you can increase it to 25%.

Sustainable weight loss - Step 3: Distribution of meals and macronutrients

Now let's look at your reduced calorie needs and see how we can fit the daily meals in there. It doesn't matter at all if you split those meals 3, 5, or 7 different times. Do it the way you feel most comfortable!

The best way to do this is to use Google and an Excel spreadsheet. A sheet of paper and a calculator will also do. The ratio between protein, carbohydrates and fats will vary individually. The following distribution has proven to be very effective: 40% protein, 40% carbohydrates, 20% fat. This distribution usually also corresponds to the standard plan of most bodybuilders. In the course of time, the ratio can of course be adjusted and the protein slightly up and the carbohydrates accordingly down. Nevertheless, with this basic setting you will reach your goals.

Sustainable weight loss - Step 4: The right sources of carbohydrates, proteins and fats

The next step is to find the appropriate sources of carbohydrates, protein and fat. Based on their nutritional values, you divide them in the upper ratio and taking into account your calories.

Good carbohydrates

Good sources of carbohydrate include rice (the best!), potatoes, pasta or whole wheat pasta, and oatmeal (for mornings). These are all (long-chain) carbohydrates that keep your blood sugar levels fairly constant and ensure that you don't have high spikes. If you were to replace the rice with a bar of chocolate, for example, it would cause a huge spike in your blood sugar. The body would release insulin and would not be able to burn fat for a long time.

Good proteins

For protein, the classics chicken as well as eggs, beef, turkey, salmon (pay attention to the fat content and include it!) but also ground beef, ground turkey and for vegans beans, peas, tofu and lentils. Small tip: If you do not come to your protein needs, it also does a protein shake to compensate.

Good fats

Good fats for frying are, for example, rapeseed oil, linseed oil or walnut oil. Other good fatty acids are also found in foods such as walnuts, mozzarella (also a good source of protein), natural yogurt, light cheese and avocados.

Sustainable weight loss - Step 5: HIIT training

Each of us surely knows the classic from various commercials or sees it every day in the gym - people who want to lose weight and limit your workout purely to sit ups and cardio. These exercises will certainly not hurt, but they alone will not bring the desired success!

What do we want to achieve in the gym anyway? That's right, we want to burn energy! And we can't do that by doing tons of sit ups. The abdominal muscles are simply too small for that.

Cardio is of course very important, but primarily for your cardiovascular system. In terms of fat burning, it doesn't really stimulate your body any more than daily exercise. It's great in principle, but not enough to really make much of a difference.

Cardio is of course very important, but primarily for your cardiovascular system. In terms of fat burning, it doesn't really stimulate your body any more than daily exercise. It's great in principle, but not enough to really make much of a difference.

But what is the best fat killer? You probably already guessed it: HIIT!

HIIT stands for High Intensity Interval Training. This means nothing more than that you perform exercises with an enormously high intensity and maximum power, followed by an active rest period. HIIT training means nothing else. As a practical example: You sprint for 30-60 seconds (= load) with maximum power. Afterwards you walk for 10-30 seconds (= active rest). You can also train classically in the gym with heavy weights (= high intensity) and keep the breaks between the sets as short as possible. At the latest after you have tried HIIT training during a diet, you will realize why it will provide you with the said success.

Even if it sounds very cliché, but nothing comes from nothing! Especially in a diet you should continue to train with heavy weights. This serves on the one hand to protect the muscles (the body realizes that the muscles are still needed) and on the other hand to burn the maximum amount of calories.

If you still have some breathing room AFTER this program, feel free to do a few minutes of cardio at a moderate level and a few sit ups. At least now would be the right time for this!

Tips for losing weight fast

Finally, a few small general tips to help you reach your goals faster and have consistent success!

Drink enough water

Do not neglect your fluid intake! This is 300-350ml per 10kg of body weight and helps you keep your metabolism at a high level. In the morning after getting up, it is recommended to drink a large glass. This will help to get metabolism going.

RECOMMENDATION

Stick to your routine

Keep a certain routine! You've invested a lot of time in your diet and training plan. Now it's time to stick to it strictly.

Adjust your deficit from time to time

Check your weight every few weeks and compare it with your calorie calculator. Once you've achieved your first successes, don't forget to adjust your calorie needs to your new weight.

Do not eat directly after the workout

After the workout, your fat burning is still running at full speed. For this reason, you should not take a meal or carbohydrates directly after the workout, but delay it a bit. A protein shake (with water!) or with amino acids such as BCAA / EAA are no problem and saturates first.

Weight is not equal to weight

At a certain point in your diet, you may no longer see the successes so strongly on the scale. Do not let this unsettle you! In this case, the mirror is always your best contact and not the scale.

RECOMMENDATION

Fitness Booster

If you hit a plateau, it's no problem to use a workout booster or something similar. On the contrary, this can help you very well to get more drive and motivation for your workout again.

Cheat Days are a NO GO!

Forget Cheat Days! Any cheat day will only set you back. You often hear that it is part of having a cheat day because your metabolism has fallen asleep. But don't worry about it, it takes many, many weeks before it goes to sleep.

Comments are closed.