Abdominal fat is one of the most troublesome areas of the body to burn. However, there is a solution. What is the fastest way to lose belly fat?
There is only one way, even without exercise. That is through CALORIC DEFICIT. You have to eat fewer calories than what you expend daily. However, there are many ways to achieve a caloric deficit. Some of them work short-term, others work long-term.
Focus on the Long Term Strategy for Weight Loss
Our focus should be on a long-term strategy. Some people take weight loss pills and hope they can lose weight fast and maintain it in the long run. Most people take this route and revert to being obese.
If you want to achieve your ideal weight, there are several lifestyle changes you have to adapt to as well. These changes can help you achieve your ideal weight faster and never become overweight or obese again.
How Do You Get Belly Fat?
You get fat when you consume more calories than you expend. The body transforms excess calories into fats and stores them. Unless you use your fat stores, your body will continue to accumulate fats until you become overweight, and eventually, obese.
Our bodies run on fuel. Our main source of energy is glucose, which comes from complex carbohydrates and sugars. These include wheat products, rice, fruits, vegetables, and table sugar.
In certain cases, when the body runs low on glucose for energy, it can switch to a metabolic process called ketosis and convert body fat into usable energy called ketones.
The energy produced by these fuels is measured in terms of calories. A calorie is the amount of energy needed to raise the temperature of a kilogram of water by 1-degree Celcius.
A typical adult requires around 2,000 calories per day. Your caloric requirement depends on your weight, height, and physical activity throughout the day. Hence, the usual caloric requirement ranges from 1,600 to 3,000 calories per day.
You can use a calorie calculator to determine your average caloric requirement. If your caloric requirement is 2,000 per day and you eat an average of 2,500 calories per day, you will gain weight. The excess 500 calories get stored as fat.
One pound of fat is equivalent to 3,500 calories. If you eat an excess of 500 calories per day for seven days, you gain one pound of fat per week or 4 pounds of fat per month.
If you eat 1,500 calories per day instead, you lose one pound of fat per week or 4 pounds of fat per month. This example illustrates a caloric deficit.
Factors that Affect Weight Gain and Weight Loss
Consuming and expending calories is the simplest illustration of how the body tends to gain and lose weight. However, other factors can affect how you gain or lose weight.
Insulin, for example, plays a crucial role in the management of blood sugar levels. When there is too much sugar in the blood, the insulin signals the liver and the muscles to take in the excess sugar and use it as energy,
When the body has enough energy already, the excess glucose is processed in the liver and turned into glycogen, a stored form of carbohydrates.
The body can only store around 2,000 calories worth of glycogen in the liver and the muscles. When there is excess glucose still flowing in the bloodstream, the body processes these excesses as fat stores.
When you become overweight or obese, you tend to develop insulin resistance. It means that your liver, muscles, and fat cells do not respond well to insulin. To signal these cells to take in the excess glucose, the pancreas releases more insulin.
Insulin resistance can lead to high blood pressure and diabetes type II. The usual culprit to insulin resistance is a diet high in carbohydrates, an inactive lifestyle, and obesity.
How to Avoid Getting Fat
Before we understand how we can lose belly fat fast, we have to understand how to prevent it in the first place.
1. Eat Whole Foods
The usual culprit for getting fat is eating too much food. One of the reasons we overeat is because we eat foods that lack nutrition.
Processed foods are stripped of many essential vitamins, minerals, and other nutrients. Hence, we crave more food to get the necessary nutrients we need.
Processed foods are loaded with sugars and unhealthy chemicals that cause us to crave even more food.
Make sure to eat whole foods or at least minimally processed foods to avoid eating more food than you should.
2. Increase Physical Activity
Most people today live sedentary lifestyles. Even if you work at home, make sure to add physical activities to your routine. It is recommended that you get at least 150 minutes of aerobic exercise per week.
You do not have to go to the gym. You can do aerobic exercises at home or near your home. Brisk walking, cycling, running, hiking, climbing up and down the stairs, and HIIT workouts are simple physical exercises you can do a few minutes a day.
3. Balance Your Macros
You should eat a variety of foods that provide you with balanced macro nutrition. You should get 10-30% of your calories from carbs, 40-50% from protein, and 30-40% from fat.
Avoid getting most of your calories from carbohydrates. Remember that eating too many carbs can lead to insulin resistance, obesity, and type II diabetes.
If you are on a keto diet plan, you should get 70-80% of your calories from fat, 10-20% from protein, and only 5-10% from carbs.
What is the fastest way to lose belly fat?
Short Answer: Caloric Deficit.
How and Why?
You should now have a good grasp of how the body processes excess energy. Hence, the simple way to lose belly fat is to cut down on calories.
However, this is not an easy task. Many tried to cut down on their food consumption but failed to stick to it.
Here are the best scientifically sound methods to achieve calorie deficit and lose weight effectively:
1. Intermittent Fasting
During intermittent fasting, you do not eat anything for a given period and feed only during an eating window. The most popular way to do this is the 8/16 method. It means that you are allowed to eat your meals during a designated 8-hour period, e.g. 12 noon to 8 PM.
As soon as your body adapts to this eating habit, you are more likely to consume fewer calories, burn more fats, and reduce the size of your belly.
2. The Keto Diet
The keto diet is a low-carb diet that allows you to take advantage of the fat-burning effects of ketosis. When your body runs low on glucose, it switches to a metabolic state called ketosis where your body turns to your stored fat for fuel.
However, you have to follow a diet rich in fat, moderate on protein, and very low on carbs to achieve ketosis.
3. Exercise and High-intensity Interval Training
Although diet is the major contributor to weight loss, you can increase your caloric expenditure through exercise. You can burn even more calories when doing high-intensity interval training.
If you are not yet used to exercising, do it gradually. Try doing a 5-minute aerobic exercise on your first day and progressively increase the duration of every session.
You do not have to do hard circuit training. Simple aerobics like brisk walking and running is a great start. You do HIIT as well. You can find many videos on these exercises online. If you do not have a lot of time, check out the seven-minute HIIT workout.
4. Dietary Supplements for Weight Loss
There are many dietary supplements out there that promise to help you lose weight. However, not all of these pills work.
The most common dietary pill that produces positive results is phentermine. The only problem is it has its risks and side effects. The best alternative to get the same results is a dietary supplement called PhenGold.
PhenGold contains 100% organic ingredients and provides the following benefits:
- Reduces caloric intake by suppressing appetite
- Enhances metabolism and boosts energy levels
- Increases caloric expenditure through thermogenesis
- 100% safe to use
- Fast and free shipping
Caloric Deficit is the Fastest Way to Lose Belly Fat
If you want to know what is the fastest way to lose belly fat, it is through a caloric deficit. Eat fewer calories, burn more calories, and you can achieve your ideal weight.
However, you have to adapt to lifestyle changes for lasting results. Eat whole foods or minimally processed foods as much as possible. Increase your physical activity and do not live a sedentary life. Balance your macros as well.
You can choose to do intermittent fasting and the keto diet for faster weight loss. These lifestyle changes can help you achieve caloric deficit and even prevent or reverse hypertension and diabetes.
If you want to get even better results, do high-intensity interval training. You can even enhance your physical performance and endurance in exercise by taking supplements.
The best supplement that can enhance your athletic performance, suppress your appetite, and burn your belly fat fast is a phentermine alternative called PhenGold. Check it out now!