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Here Are the 10 Steps Toward Reaching Your Ideal Weight, and Also How to Lose Belly Fat
Don’t you wish you could lose belly fat so you can reach your ideal weight?
Well, after reading this article, you will be able to do just that.
But, before I give you the exact steps to do it, I want you to know that this information is based on real experience. These are the same steps I took from 285 pounds to my ideal body weight of 175 pounds.
It was 15 years ago, and I was able to maintain this weight using this method. I am not trying to brag or brag about my accomplishments. I just want you to know that this strategy really works, especially if you are like me, and you were born with a very slow metabolism, have a strong desire to eat tasty, high-calorie foods, and do not like to use any kind of physical activity. .
Here’s how to lose belly fat and reach your ideal weight:
1) Decide exactly how much you want to weigh when you reach your ideal weight, and what percentage of body fat you want to be at the end of your journey. For men with a flat stomach, their body fat percentage should be around 10%, and for women, it should be around 15%.
2) Weigh yourself, and measure your body fat percentage using a skin caliper. Write these numbers down somewhere, so you can track them every week. One of the secrets to losing belly fat and getting to your ideal weight.
3) Calculate your TDEE (total daily energy expenditure), which is how many calories your body can burn during the day. To do this, make sure you use the Katch-McArdle formula, which takes into account your lean body mass, and multiply it by your activity level. This calculator allows you to know how many calories you can burn during the day.
4) Choose an effective macronutrient ratio that you will use to estimate the percentage of carbohydrates, protein, and fat you will eat throughout the day in your diet. To start, you can use anywhere from 50-30-20 to 40-40-20.
5) Take the daily maintenance calories you calculated in step 3, and multiply them by the percentage of macronutrients you chose. For example, if your TDEE is 2000 calories and you chose a 50-30-20 macronutrient ratio, you would consume 1000 calories from carbohydrates, 600 calories from protein, and 400 calories from fat. -food.
Then divide those numbers by 4 for your carbs, by 4 for your protein, and by 9 for your fat calories.
In this example, you will get 250 grams of carbs, 150 grams of protein and 44 grams of fat. This is the exact number of macronutrients you should eat in your daily diet.
6) Once you have these numbers, the next step is to choose how much food you will eat throughout the day. The best food to eat every day is four. In this example we will take the number from step 5 and divide it by four.
This will give us the following numbers per serving: Carbohydrates 250 kcal/62 grams, protein 150 kcal/37 grams, and dietary fat 100 kcal/11 grams.
7) The next step is to eat these four meals every four hours of waking. And the first meal should be eaten as soon as possible after waking up. This is how to lose belly fat and reach your ideal weight using effective nutritional strategies.
And, make sure you drink plenty of water throughout the day, and don’t drink too many calories from drinks. If you drink beverages, make sure to count the calories in them, and add them to your daily calories.
But, we’re not done. There are a few more important steps to creating a flat stomach that you can be proud of!
8) Once you have an effective nutritional strategy, the next step is to implement an effective exercise strategy. The first part of an effective exercise strategy is cardiovascular training.
Choose a simple aerobic activity like walking, and start doing it at least four times a week. This can be done outside, or inside on a treadmill. Weather and safety must be taken into consideration when choosing where to do this physical activity.
Start with 10 minutes per session, and add five minutes each week. Therefore, as you begin to gain experience, you can choose other cardio exercises, to make sure that your body is consistent and that you burn as many calories as possible during all the exercises.
9) Once you start burning unwanted fat using aerobics, make sure you start using weight training three times a week to maintain your current muscle mass. This is very important, as it will help you maintain your muscle mass and keep your metabolism higher during the weight loss phase of your program.
You can start by using simple exercises at home. Push-ups, crunches, shoulder presses, dumbbell extensions behind the head, dumbbell curls, calf raises, etc.
Without using weight training to maintain your muscles, it will be very difficult to create irreversible and lasting success. This is especially true for women, who do not really like to use this physical activity.
10) Follow your weight loss program every day. Once you stop producing the fat loss results you are aiming for, it means it is time to change your approach. And all you have to do is try other diet and exercise techniques to keep your body burning unwanted fat and burning as many calories as possible.
This is how to lose belly fat and reach your ideal weight. If you are born with a slow metabolism, you will have to do it for the rest of your life. Once you stop, the fat will just come back.
The motivation to walk this path comes from focusing on your vision of the future, and with it, focusing on your current reality in relation to that vision!
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