How To Lose Lower Belly Fat Fast Female – Black Friday: Use code PROGRAMS20 for 20% off all programs, COOKBOOK10 for 10% off the cookbook, or schedule a training call for 15% off 3-1 tutorials.
Want to lose belly fat fast, and for good? You have come to the right place. Here’s a 4 week plan that will help you start – and even speed up – the fat loss process. I will show you how to lose belly fat profitably with a 4 week plan. A little background: research has found that there are 4 things that are important to lose fat and prevent it. Therefore, in each week, we will implement one of 4 things – for a total of 4 weeks. Here is what you can expect to learn: How to properly evaluate and track your progress in fat loss Examples of ‘ changes in food to encourage fat loss Exercise will speed up fat loss progress Bonus tip that will make a huge difference (this is only for those who are serious about losing belly fat!) In end of this article, you will have a complete plan – full of tips on how to lose belly fat – that you can start right away. Follow it regularly, and you can say goodbye to that belly fat. OK: this is what you will learn in our Creative Science Programs. You’ll have access to more guidance than this – including an app that manages the entire process of tracking your calorie intake. This is why thousands of our members have successfully spread the stubborn oil. If you want to be one of them: Click the button below to take my quiz to discover the best program for you: ↓ Answer the Where to start Quiz! Week 1: Tracking Your Average Weekly Weight In week 1, you need to start weighing yourself every day. You need to use a special method that greatly improves the accuracy of your measurements. But wait – why do you need to test yourself first? This is because regular weight tracking has been found in several studies to be a significant predictor of successful weight loss. You need to get this point before we tackle the diet modifications to start losing fat in the next week. To do this, measure yourself every morning after waking up and after using the bathroom. Do not drink or eat anything beforehand. After 7 days, take your average weight. This 7 day average will be your “weight” for that week. Every week you will repeat this procedure. Then you compare these weekly averages to evaluate how much fat you are losing and what we will implement in weeks 2-4. It is important to measure yourself this way because your weight will change from day to day. Things like: When you weigh yourself How much sleep you got the night before How hydrated you are When you had your last meal AND How much you ate over the weekend… Everything can affect your weight by up to 10 lbs! If you only measure yourself whenever you feel like it, these variations make it almost impossible to evaluate whether you are losing fat or not. What? How fast should you lose weight? What should you look for with your average weekly weight? A reasonable goal is to lose weight at a rate of about 0.5-1% of your body weight per week. For most people, this will amount to 0.5-1 kg of weight loss each week. If you were to lose more weight than this, you might be doing it too much, too fast. And this not only makes compliance difficult but also puts you at risk of muscle loss. But what if you lose less than that? Then you can add what you are doing – how we will go through it – in the next 3 weeks. Week 2: Close the Gap In the second week, you still need to test yourself every day. But with this, you also need to close the gap between: How many calories you can eat to lose fat AND how many calories you are currently eating. This will help start the fat loss process, which we will speed up in weeks 3 and 4. So, first, let’s figure out roughly how many calories you can eat to start losing fat. In our Built By Science software (which I will talk about in more detail later in this article), we have developed software that automates this entire process for you. Currently, the easiest way to get a rough estimate is to take your body weight and multiply it by 13 or 29 if you are using lbs or kg. For example: 180 pounds x 13 = ~2, 300 calories 80 kg x 29 = ~2, 300 calories Write that number down. And now, we want to know how much you eat. Download a food tracking app (eg MyFitnessPal) and start recording everything you eat in a typical day. By the end of the first day, you will be able to see roughly how many calories you are eating. You can do this for a few more days to improve its accuracy. What you will find is that this number is likely to be higher than the number of calories you can eat to lose fat. Make Smart Calorie Exchanges Instead of Eliminating Foods to Lose Belly Fat We want to close this gap to start losing fat – and help you (eventually) lose belly fat. So, how do you do it, now that you have your calorie goal? Also, research shows that almost any diet can be effective as long as it is sustainable. Avoid eliminating foods from your diet. Doing so has been associated with less fat loss and less nutritional success. Instead, take a simple approach to your diet plan for the best chance of success in losing belly fat. This is where you continue to eat what you want, but gradually make changes to reduce your calorie intake. Here is a recent guide I wrote about specific food changes that will help you lose fat faster. Be sure to check this out – but some examples are swaps: Fatty meat FOR lean meat Cooking oil FOR cooking oilBacon FOR turkey bacon Half your rice FOR cauliflower rice Dairy milk FOR almond milk PEANUT BUTTER FOR PB2 These simple changes in food can reduce your calorie intake significantly. you start losing fat. And the best part? You don’t need to make big changes in what you eat. Be Patient But take this step at your own pace. It may take more than a week to implement. Which is perfectly fine. After all, this will serve as a basis to lose belly fat. And when combined with the next 2 steps, you will be able to speed up the process. It is worth acknowledging that these food exchanges may not be suitable for you due to your dietary preferences. Don’t worry. We have prepared our 3-to-1 training program for you. You will have access to a nutritionist who will be able to design your meal plans based on all the foods you can (and can’t) eat – while making sure you stay within the required calorie deficit to lose stubborn fat. To learn more: Click the button below to learn more about the 3 for 1 training program: ↓ Learn More! Week 3: Tracking and Increasing NEAT Cutting calories is the main way to start losing fat. But being active should not be neglected as it will speed up the process. To make sure you are participating enough, we will be following something called NEAT from week 3. NEAT is something we will work to improve to help you burn more calories. Any activity you do outside of your scheduled exercise is known as NEAT (Non-Exercise Activity Thermogenesis). It may not seem like it, but daily life activities such as: Walking Fidgeting Washing dishes Gardening… All increase how many calories you burn in a day. And, therefore, it can make a big difference when it comes to fat loss. For example, taking 10,000 steps can burn more than 500 calories, which is equivalent to about 1 lb of fat loss per week. In addition, research shows that having low levels of NEAT can make it harder to control your calorie intake. More specifically, studies show that in people with low levels of NEAT, hunger levels are not well regulated – and they are more likely to overeat as a result. But, once activity levels increase, your body seems to start doing a better job of controlling your hunger levels. And the calories you consume. Tracking and increasing your daily step count The easiest way to track your overall activity is through your step count. Many smart phones and watches these days can track this with high accuracy. As for how many steps to aim for, the biggest gains seem to occur in the neighborhood of 7,000-9,000 steps per day. And it’s a good goal to aim for. If you are below this number,
How To Lose Lower Belly Fat Fast Female
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