Lose Belly Fat in days !

To learn how to Lose Belly Fat, it's important to first understand different types of Fats in your body. There are 2 types of fats surrounding your body:

• Subcutaneous fat
• Visceral fat

1.Subcutaneous Fat: 

Subcutaneous fat is visible under the skin or can be pinched and it is not of a risk factor to the body.

2.Visceral Fat:

Visceral fat is body fat that is stored within the abdominal and is therefore stored around a number of important internal organs such as the liver, pancreas, and intestines.

So, it is mainly Visceral fat we have to deal with here.

What Triggers Visceral Fat?

There are many things we do in our daily living that triggers Visceral fat or Belly Fat.

1. STRESS: Stress Hormone Cortisol is majorly responsible for the triggering of Visceral fat or Belly Fat. Research at Yale University found that people who experienced significant levels of stress were more likely to have Belly Fat. Stress also causes inflammation and it makes you insulin resistance. Stress also makes you lazy, in turn, it raises your cortisol levels high, you can not lose fat if you have high-stress levels. So if you want to lose Belly fat or any Fat, first lower your stress level

                                                  How To lower Stress levels?

• Exercise daily
• Proper Sleep
• And sometimes supplementing with some Ayurvedic Products like Ashwagandha or Gokshura can also help. 

2. Alcohol Consumption: Consuming Alcohol in moderate amount is fine but regular consumption of alcohol can weaken your liver, thus making it hard for your body to lose fat. So cut down your alcohol consumption if you are serious about your fat loss.

3. Poor Sleep: Poor Sleep can also trigger Visceral fat and can make hard for your body to lose fat. Take a poper 8 hr sleep, sleeping will also raise your testosterone levels which in turn lower your cortisol levels, making it easy for your body to lose fat.

                                 How Much to Eat For Fat Loss?

First of all, we need to understand that our belly does not understand BELLY FAT LOSS, it simply understands FAT LOSS. You can not target a specific area for fat loss, Spot reduction is not possible.

When you are in fat loss, your body will lose fat from all over your body, be it Belly, arms, Thighs or Hips, So we can not target a specific area.

Now in order to be in a FAT LOSS we just simply need to eat fewer calories than our maintenance calories. For example, Ram's maintenance calories are 2700 calories, so in order to lose fat he needs to eat 2300 calories or 2400 calories only then his body will be in a calorie deficit. The main part of a Fat loss programme is to be in a Calorie deficit (eating less than your maintenance calories)

                        How to calculate maintenance calories?

The basic formula to calculate maintenance calories is 

Body Weight (Kgs) 2.2 x 14-17 = Estimated Daily Calorie Maintenance Level

Now, if your weight is 80 kg then your maintenance calories would be (80*2.2*14) = 2464 calories, so now you need to eat 2000 calories if you want to lose fat.

But I would suggest that you yourself decide what are your maintenance calories, check your progress every week and then decide what is the best suiting calorie intake for you, measure your weight every week and decide what is best for you.

What to do for a successful fat loss program?

The simple answer to the above question is GO SLOW, Slowly cut down your calories, start with cutting 200 calories during the first week, then decrease 200 more calories after every 2 weeks and so on. If you want to lose more than 10 kgs then start slow, else, if you want to lose 4 kgs then you can go a bit fast.

                  Important tips for Succesful Fat Loss

1. Avoid Trans Fat: Trans fat is created by pumping hydrogen into unsaturated fats, such as soybean oil. Trans fat is linked to heart diseases and abdominal fat gain. A study in 200 showed that people who ate high trans fat diet gain more fat on their abdomen area. So, Avoid Trans Fat.

2. Eat a high protein diet: Eat a lot of protein, make sure that at least 30 percent of your diet contains protein. Protein preserves your muscles and also helps in fat loss. Eat foods such as Eggs, Chicken, Whey protein, etc.

3. Weight training and Cardio: When it comes to fat loss many people just focus on cardio and simply running on a treadmill for hours, but you should also do some compound weightlifting exercises such as Deadlifts, Squats, Bench Press, etc.

4. Cut your Carbohydrate Intake: On a Fat loss diet, you should cut your carbs and especially Refined and sugary carbs such as White bread, Processed sugars, etc.

Eat 40 percent of your diet with carbs and gradually decrease it.

5. Eat Good Fats: When people hear fat loss they just cut down their fat intake. Fats are not bad a trans fat and A lot of saturated fats are bad. You should eat foods rich in unsaturated fats such as olive oil, Nuts, Fish oil, Egg yolks( not more), etc.

6. Detox / Fruit juices won't lose fat: Don't fall for these stupid detox drinks for your fat loss, they won't help in your fat loss, the only thing that will work is your patience and HARD WORK.

CONCLUSION

The bottom line is that for a fat loss you have to follow these steps, There is no magic solutions to Lose Belly Fat

Weight loss always requires some effort, commitment and Hard Work.

If you are still facing problems in your fat loss you can always contact me for Personal online training on My email id: sshevkani60@gmail.com