9 Steps to Lose Your Belly (BASED ON SCIENCE)
So you’re looking for effective ways to blast away that belly fat? And you don’t want to waste your time on things that don’t work so you can get this done as fast as possible. Unfortunately, there are a lot of quick fixes all over the internet that just doesn’t deliver the results they promise. So today I want to give you 9 tips to lose that belly fat based on science. These are steps that scientists recommend you take so you can reduce your belly fat over time.
The first step is to concentrate on burning fat from your whole body rather than just your belly. I know it may sound counter-intuitive, but this is the best way to burn belly fat. Most studies have completely debunked spot reduction or target fat burning. One study looked at the effectiveness of losing fat from one of your arms. 104 participants were required to take part in a weight training program designed to target their non-dominant arm. After 12 weeks researchers came to the conclusion that even though participants did lose some fat they lost fat from their whole body, not just the trained arm. Similar studies like this were performed to test if you can target the abdominal region. 40 Overweight and Obese participants stuck to an abs specific weight training routine for 12 weeks but experienced no extra fat loss from their belly when compared to dieting alone. Even though there are a few studies that have reported results that showed that you can target fat burn in certain situations, this was usually attributed to either flaw in the study or due to the fact that a very small amount of people were studied. Overall the majority of the scientific evidence is heavily stacked against this idea of spot reduction.
So get the idea of target fat burning and spot reduction out of your head. Now with that said that doesn’t mean that we can’t burn belly fat with things like weight training. It just means we can’t isolate and burn the only belly without also burning the fat from other areas of the body. So that brings me right to the next step that science recommends we take to burn belly fat and keep it off over time. Weight training. There are many studies comparing weight training to cardio for fat loss. And most studies show that cardio will burn more calories and more fat on a minute by minute basis when compared with weight training. Unfortunately, most of these studies usually last for a couple of weeks or months at the most. The participants and the changes to their bodies aren’t observed for a very long period of time.
However, one study known as the health professionals follow up study was done over a 12 year period between 1996 and 2008. This study also involved a huge amount of participants. Over 10,500 men over 40 years old took part and they were each divided into one of four groups. Each group either increased the amount of time spent either weight training, doing aerobic activity, yard work or being sedentary. And it turns out the weight training group had the least gain in their waistline over time. Now I have to say the results may have been totally different if it involved 20-year-old men instead of 40-year-old men. As we age we lose muscle mass and muscle is metabolically active tissue. Also if you aren’t currently doing some form of strength training. So I wanted to make this video explaining what the diet is, how its done, as well as discussing the pros and cons. Because even though you can definitely lose a lot of weight eating like this you also want to weigh out the good and the bad to decide whether its the best route for you. The egg diet isn’t just one diet plan as there are a couple versions. You have the traditional egg diet, you also have the egg and grapefruit diet, the extreme egg only diet, the boiled egg diet and the ketogenic egg diet and all the names essentially refer to a similar diet plan but there are slight differences in each that id like to go over first. All of the egg diets are low in calories low in carbohydrates and high in protein. The traditional egg diet requires you to start each day with eggs usually two boiled eggs for breakfast with some kind of citrus fruit as well as low carb veggies like asparagus, mushrooms, broccoli, and spinach.
Then you eat lean sources of protein like fish or chicken breast throughout the day as well as salad and more low carb vegetables. An example would be two boiled eggs and your favorite citrus fruit for breakfast. Steamed dark green vegetables with chicken breast for lunch, and a salad and grilled fish for dinner. Some boiled egg diets call for 1 to 2 eggs in each meal rather than substituting for other lean sources of protein. An example of this would be two boiled eggs for breakfast along with a medium-sized piece of citrus fruit. Then for lunch, you would have two boiled eggs with steamed veggies and for dinner, you would have fish or another one to two more boiled eggs with a salad. With the egg and grapefruit diet things are the same for the most part, but for your citrus fruit, you would stick to grapefruit. Some grapefruit and egg diets advocate that you eat grapefruit with every single one of your meals and I’ve seen a lot of grapefruit and egg diets recommending that you keep your calories under 800 per day which is quite low. The extreme egg diet is exactly what it sounds like you’re basically eating only eggs, and the ketogenic egg diet is where you incorporate more fats like butter, full-fat cheese, coconut oil, and olive oil.
These keto egg diets which are also sometimes referred to as egg fast diets usually incorporate more total eggs for the day ranging anywhere from 6 to ten eggs per day and they’ll throw in one tablespoon of fat with each egg. In general, I’m sure you guys are starting to see that all of these diet plans revolve around eating eggs, some other lean sources of protein, citrus fruits, veggies, and extra fats if you’re looking to do a keto style egg diet.
So the first question is will this help you lose a lot of weight fast? Well, this diet looks very similar to the way you would eat on a no carb day during a carb cycling diet. The no carb day is the lowest calorie day of the carb cycling diet where you’re basically eating only lean sources of protein and some fats throughout the day. Most of the fat loss occurs on your no carb day, and the other days of carb cycling are more for refeeding on carbs and calories to avoid low energy levels. So since this diet is similar to just doing back to back no carb days with your primary protein source being eggs, your weekly calories are going to be so low that I have no doubt that anyone that tries this diet plan will lose weight and they’ll lose it fast. Since you’re not going to be having any carbohydrates you’re automatically going to lose a lot of water weight, especially in the beginning. Carbs make your body retain water, so without them, you’ll be flushing all that water weight out. With the number of eggs, you’re eating you won’t have to be too concerned about muscle loss while doing this diet plan.
The protein found in eggs is very bioavailable meaning your body can digest and use it very efficiently. Each egg has 6 grams of protein, 13 essential vitamins, and minerals, along with choline, riboflavin and selenium and each only have under 70 calories. They’re also very filling and in combination with vegetables, they can make managing hunger throughout the day a lot easier on this diet.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with almost 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org