How can I get rid of may belly fat?
It’s a silly question, because you either lose weight, or no. You can’t lose only the belly fat. You may workout a lot hoping to lose the belly fat, but in the end you might lose fat everywhere else except for the belly, or you can lose belly and hips fat as well (witch is the best case scenario).
Eliminate processed carbohydrates from your menu and replace them with fat burning foods instead. Include more cardio exercise; lower your calorie intake with at least 500 calories. Some people find Yoga very helpful in losing especially the belly fat.
Should I exercise on an empty stomach?
That’s something I’ve always wanted to do, but never did. The theory behind this is that because of the lowered blood sugar levels on an empty stomach in the morning, your body will burn fat as a fuel during your exercise before breakfast.
However I believe that pre-workout snack is not such a bad idea. Yoghurt, oatmeal, fruit smoothie, protein shake, one energy bar and my personal favor – a banana. Any of those snacks taken before cardio exercise will help you sustain more intense workout for longer and will help you regain your strength faster afterwards. With snacking you also avoid blood sugar level dropping very low during the workout.
I’m a yo-yo dieter. What should I do?
Yo-yo dieters are always on a diet, always starving and always fat. That’s the bitter truth. Being such a dieter is harmful, so please stop being on diets all the time without any significant effect. Yo-yo dieting triggers your body natural defense against starvation by slowing down your metabolism in order to burn fewer calories on daily basis. If you diet with yo-yo effect often then this lowered metabolic rate will become permanent, thus making it impossible to lose any weight.
Avoid yo-yo dieting with NO MORE starvation and with regular caloric deficit. Take fewer calories everyday. 1000 to 1200-1500 calories per day EVERY DAY for a week, or two, or a month or six months. It’s important to be consistent. Every normal diet plan and weight loss program requires persistence and strong will. I wish you can say goodbye to yo-yo dieting for good!
How do I lose 5-10 pounds a week?
There is no way, or at least a healthy way to lose 5-10 pounds a week. You will set up yourself for failure if you put a goal like this and try to reach it.
First of all try baby steps, try what’s realistic and achievable – 1-2 pounds a week.
The simplest way to burn 1-2 lbs a week is to burn more calories than you eat. Start burning 500 calories more than you consume each day. And you will notice and feel the results immediately.
Do I have to give up my favorite sweet treats in order to lose weight?
Not at all, as long as you keep the calorie deficit, i.e. burn more calories than you consume daily. It’s true you can still lose weight no matter what you eat. Of course we are talking about eating less of your favorite not-so-healthy-foods. And always pay attention to the calories inside your favorite snacks in order to know how many calories you need to workout later.
How many calories are in protein, carbohydrates, and fat?
- Protein contains 4 calories per gram.
- Carbohydrates contain 4 calories per gram.
- Fat contains 9 calories per gram.
How many carbohydrates should I eat per day?
Carbs should be 45-65% of your daily calorie intake.
If you eat about 2000 calories per day then up to 1300 calories should come form carbohydrates equal to 320 grams.
If you are on a diet then carbs should be up to 200 grams per day.
Fad diets – should I go for them or run away from?
In general a Fad diet is a weight loss diet plan that becomes very popular for very short time and always sounds too good to be true. Although “too good to be true” is not always equal to failure. You will recognize fad diet by the promises for extremely quick and permanent results – a week or two. There is no way to lose any significant weight for week or two and keep it off for ever. At the very best case you might lose 5 kg with lots of starvation or eating disgusting foods and will regain them immediately after you stop dieting.
Be careful for the following recommendations:
Based on “some unknown studies” or “a single study conducted by who-knows-who some decades ago” for eliminating one or more the 5 main food groups from your menu.
FAD diets – how to recognize them?
If the diet openly criticizes another diet or product, and at the same time is trying to sell you another weight loss product or program – be sure this is a fad diet.
I myself will choose a fad diet only if I want to lose a few kilos on a certain occasion like my sister’s wedding, for example, never for long term healthy weight loss, because that’s not possible with fad diets!