How To Lose Belly Fat Without Losing Weight
When the subject of weight loss is talked about, most of the time, it is unclear whether fat is the only substance that contributes to your body weight. Most people want to shrink only body fat, not muscle.
With the right exercise plan and diet, you can lose belly fat without losing weight. Read on to find out how this is possible.
Fat vs. Muscle
Perhaps you have heard people talk about muscle being heavier than fat. This is not true. A pound remains a pound, whether it is a pound of feathers, fat, or muscles – all weigh a pound.
A ‘muscle being heavier than fat’ implies that fat weighs less than muscle mass if you take an equal mass of fat and muscle. This is because fat is less dense than muscle tissue and therefore heavier. Alternatively, you can look at it this way – a pound of fat would take up more space than a pound of muscle.
Losing Lean Muscle Mass
Most of the time, diets for weight loss come with a downside. When you cut on calories, your body may not distinguish between stored fat and lean muscle tissue. Thus, it may catalyze both fat and muscle tissue for energy. This is especially true for extraordinarily low-calorie and low-carbohydrate diets.
If you lose more lean mass than fat mass, you will drop more bodyweight. Therefore, to keep your body weight while shedding belly fat, you must keep – and build- lean muscle mass.
Here is how to lose belly fat:
Start Strength Training
If you are not doing any strength training, you may consider starting one – for several reasons.
To begin with, exercising lean muscle mass is an excellent belly fat burner. This is because muscle mass is more metabolically active than fat. Therefore, your body will have to expend more energy to build and maintain protein.
Additionally, building muscle as you get rid of fat will help maintain your body weight. If you want to add weight while losing fat, building more muscle will help you attain that.
Consider strength training all your major groups of muscles, two times weekly. Do compound exercises- those that engage more than one muscle group at a time – to develop muscle and burn calories at a single go. Good examples of compound exercises include rows, pull-ups, bench press, push-ups, deadlifts, lunges, and squats.
Perform three sets of eight to twelve repetitions for each exercise, resting for 1 to 3 minutes between sets.
NB: If you aim to lose belly fat, avoid wasting your time in the gym doing lots of crunches. It is not possible to spot reduce, so it will not help you get rid of belly fat.
Although abdominal exercises will benefit your core strength, focusing on multi-muscle-group compound exercises will yield more results.
Eat More Protein
Taking more protein while losing your belly fat can help you maintain your body weight. The American Journal of Clinical Nutrition published a study in 2016 that showed participants lost fat and gained muscle mass at the same time after being put on an increased protein diet coupled with resistance training and calorie deficit.
The National Academy of Medicine recommends a dietary intake (RDI) of protein of 56 grams daily for men and 46 grams for women. The recommendation is pegged on 0.8 grams of protein per kilogram of body weight.
Cut on Your Calorie Intake
Calorie restriction is at the center of all weight-loss diets. Most of the time, too much emphasis is laid on how much you eat rather than what you eat. The latter carries more weight than the two since what you eat determines your ability to control your appetite and calorie intake.
Getting rid of fat and building muscle simultaneously is not as simple as it sounds. If you reduce your calories significantly, your body may not have the energy and raw materials it requires to develop muscle tissue or maintain the muscle tissue you already have.
In addition, if you have been living a sedentary lifestyle, beginning an exercise program may elevate your body’s calorie needs. Based on how much of a calorie surplus you had before starting a workout program, your increased activity levels and your body’s recovery needs may imply that creating a calorie deficit is not necessary.
Get the Right Cardio
It’s a popular misconception that cardio — and more cardio — is the best fat-burning activity. It would help if you did some cardio because it is healthy for your general health and helps you burn calories. When it comes to muscle maintenance, though, it’s crucial not to overdo it.
The stress hormone – cortisol is elevated when you do a lot of moderate-intensity cardio, especially endurance aerobic exercise. According to Ryan Andrews, MS, RD, this hormone plays a crucial function in inflammation control, metabolic regulation, and blood sugar control, but it also speeds up protein breakdown. Cortisol levels in the blood can rise to dangerously high levels over time, causing muscle atrophy.
Protein loss is mainly associated with steady-state long-distance running. According to Thibaudeau, high-intensity training that lasts longer than 15 minutes stimulates cortisol release. As a result, he recommends undertaking low-intensity cardio, such as walking at leisure speed for an hour, or brief high-intensity cardio sessions lasting no more than 15 minutes, to maintain and develop muscle mass.
Tips to Getting Rid of Belly Fat Without Exercise or Dieting
If you have tried to achieve a toned, healthy body by now, you should know that it is not a walk in the park. It calls for dedication, determination and may demand great sacrifices.
However, when followed, there are simple steps that can help you get rid of belly fat with minimal effort.
Here are tips to help you get rid of belly fat without any strenuous effort:
Fall in Love with Smaller Plates
Keeping your food intake in check requires controlling the portion size on your plate. Generally, we tend to overeat, leading to an excess of calories and weight gain.
Not only may portion management help you lose weight and keep excess calories at bay, but it can also help you lose belly fat and maintain a healthy weight over time.
Chew Your Food Properly
Do not overeat if you want to keep your stomach in check. Remember to eat slowly and chew your food thoroughly whenever you’re eating. This aids in the breakdown of your meal, making it easier to digest in your stomach. Furthermore, greater digestion leads to longer durations of satiation.
Sleep sufficiently and Keep Your Stress in check
Sleep deprivation might make it difficult to lose tummy fat. According to studies, poor sleep quality can contribute to significant weight gain and make it more challenging to lose belly fat. Sleep deprivation can create stress, increase cortisol levels, and enhance your desire for high-calorie foods.
As a result, it’s critical to get at least 7-8 hours of sleep each night and effectively manage your stress.
Control Your Posture
It’s crucial to keep your posture in check whether you’re working or doing any other type of work. We frequently overlook the most apparent harm we are doing to ourselves by not maintaining a good posture and paying a prize. It’s also possible that you’ll gain belly fat due to poor posture.
Additionally, maintaining proper posture helps engage your stomach muscles and abdominal region.
Be well Hydrated
Water is an essential component of our weight-loss strategy. Drinking a glass of water first thing in the morning or soon before a meal will help hydrate your body, keep high-calorie foods away, and increase metabolism. This also satisfies your hunger and makes you feel fuller for longer.
Additionally, you can tone down your hunger by having fresh water with lemon or warm herbal tea.