How Can I Reduce Belly Fat?
Today, we will discuss one of the most crucial tips for reducing abdominal fat. How many calories are necessary to burn fat? I didn’t mean belly fat, did you catch that?
The objective is to reduce overall body fat in order to reduce belly fat and reveal your abdominals. Since belly fat cannot be targeted, it is impossible to determine how many calories it will take to reduce belly fat.
You must reduce your overall body fat, and that is what we are discussing today.
Establishing a negative energy balance is the key to losing all bodily fat. You want to burn off more calories than you consume. Exercise (and its advantages afterward) require more calorie burning than intake. That is all there is to it.
I want to give you some precise tools so you can use them to assess your current situation and determine what you need to do to consume the right amount of calories. I do this with every one of my customers. It involves two steps.
We need to figure out your baseline metabolic rate first (BMR). The amount of calories your body requires daily to stay in bed all day is your BMR. Your body needs many calories daily for your brain and other vital organs to survive and operate.
How can we calculate the BMR?
I prefer a calculation that accounts for lean body mass rather than overall body weight. It is also a straightforward calculation to apply.
BMR = 370 Plus (21,6 x kg of lean mass)
This equation works well because muscular mass significantly impacts the metabolic rate. Other formulas that are available but do not account for your lean body fat are incredibly inaccurate.
The disparity between 20% body fat and 25% body fat will significantly impact your BMR. Let’s use a female model who weighs 180 lbs as an illustration. She has calculated that her body fat is 25% and is an endomorph who wishes to shed quite a bit of weight.
In a moment, we’ll discuss how she came to that conclusion. She weighs 180 pounds total, so 45 of those are made up of fat. She, therefore, weighs 135 lbs. of lean bulk. Muscles, bones, water weight, connective tissue, etc., are all considered when calculating lean mass.
To convert that weight in pounds to kilograms, we must divide 135 by 2.2, which yields 61.4. Then, we can plug that number back into our equation.
RMR for her would be:
21.6 x 61.4 x 370 = 296.24 x 1326 = 1696.24 kcal
If this individual were to do nothing but lay in bed and survive, they would require that many calories each day. Now, unless a person is unconscious, no one acts like that. The populace is busier. You’re more engaged.
The overall daily energy must then be examined, depending on a few factors. We’ll explore the effects of exercise. From a primarily sedentary lifestyle to one that is highly active, 5 distinct activity factors are dependent on activity level. A person who is highly functional works out twice daily, six days a week, and maybe a professional athlete.
1) Sedentary most of the day: RMR x 1.2
2) BMR x 1.375
3) BMR x 1.55*
4) BMR x 1.725
5) Very energetic BMR multiplied by 1.9
I will presume that most of you are at level 3 or moderate activity. A moderately active person works out three to five times a week at a reasonable effort. It’s great if you are better than that!
You might need to adjust your exercise multiplier as you become more active. Since the majority of individuals who are involved will fall into the 1.55 category, we’ll stick with it for the time being.
The only thing left to do is increase our BMR by the activity multiplier now that we have our activity multiplier.
Total Daily Energy Expenditure (TDEE) = 1.55 times the RMR
1696.24 x 1.55
Equals 2629.17 kcal
These equations are not entirely correct. Although there will be variations, it gives us an excellent idea of how many calories we need. A woman weighing 180 pounds with 25% body fat who exercises three to five times per week and leads a moderately active lifestyle needs to consume about 2630 calories daily to keep her weight.
It begins to get interesting at this point. She must create a caloric deficit if she wants to drop weight. She must consume fewer calories and burn more energy.
Let’s clarify one point right away. Starvation is ineffective. In a moment, we’ll speak about this. The American College of Sports and Medicine suggests a daily caloric deficit of 15-20% as safe guideline for weight loss. Let’s commence by consuming 15% fewer calories.
Based on this caloric intake of 2630 required to maintain weight, we need to consume almost 400 fewer calories each day to lose a few pounds of fat. That might be a muffin or a baguette. Although those are not particularly tasty foods, they offer you an idea.
If this woman wishes to lose weight, she should consume about 2235 calories daily. That implies that since 3500 calories equal 1 lb of fat, it will take her nine days to lose that much weight.
This lady will have saved herself 3600 calories if she consumes 400 fewer calories daily for nine days. You can easily cut back on food by up to 20% to speed up weight loss.
You can never cut your caloric intake too much. You must avoid placing severe restrictions on yourself. You run the danger of going into starvation mode if you fall below 20%. Your organism is a mechanism for evolution. It exists only to survive.
Five hundred calories per day, as recommended by some of those medically monitored diets, is well below what your body requires to lie in bed if you go into starvation mode. Your body is intelligent, and since it doesn’t know when its next meal will be, it accumulates as much fat as possible.
Your metabolism will slow down, resulting in a reduction in calorie expenditure. Because your body doesn’t know when more food will arrive, it will store fuel that may be required later in a fight or flight situation. Our organisms are the same as they were during the Paleolithic era. If we lived in a cave, we wouldn’t be able to predict when the next meal would be captured. Our bodies have become accustomed to developing survival mechanisms to cope with those situations.
Negative energy balance is the word of the game when trying to lose body fat. There are several methods to achieve this through diet, and by diet, I don’t mean starvation or dieting, but rather the way you consume.
Today’s portion sizes are out of control, so weight loss programs like Weight Watchers are popular. These programs help people learn how to manage their portion sizes and start counting calories, which I wouldn’t say I like to do, but it’s a start.
They help you think clearly, mainly if you want to lose weight. You only need to start paying attention to food labels and the number of calories you are putting into your body if you want to reduce fat. You’ll be surprised by how rapidly calories can add up, mainly if you frequently consume food in boxes and packages.
I hope you use this instruction to start immediately using the same equations based on your body weight and fat percentage. The only task left undone is calculating body fat proportion.
What is the process?
The most crucial point you should be aware of is that most scales do not display a reading of body fat percentage! In the past, skin size testing was frequently used. It pulls and measures your epidermis to determine how much fat is present in your body.
Due to its intrusive nature and poor accuracy, it is no longer frequently used. The hand-held device used in bioelectrical impedance transmits a current through your body that is carried by water tissue. It helps you determine how much muscle there is compared to fat in your body. With that machine, there is a 2-4% error, but that is not too terrible. Both swift and non-intrusive.
Underwater or hydrostatic weighing is the ultimate standard. Most people won’t be able to experience it unless they are at a university and have access to it. Therefore, even if your body fat proportion is not precisely calculated, it will still provide you with a starting point.
You can track your development if you use the same testing technique over a few weeks. This will allow you to make any necessary changes, such as reducing the number of calories in your diet or increasing the amount of exercise you get.
With just three fun, brief workouts per week, fitness and fat loss expert Yuri Elkaim helps thousands of busy, health-conscious people shed fat and build lean muscle. Take a look at his 20-lesson six-pack.