How to lose belly fat

Physical transformation is the small things done well, for a sustained period of time.

Abs exercises make your core strong, but you can only lose fat through diet and cardio. No matter how many crunches you do, although it will strengthen and tone your muscles, it will not help you get rid of lower belly fat, so forget the idea that you can “spot treat” areas of fat on your body. The only way to lose fat on your lower stomach is to lose fat overall. You can do this through diet, cardio, and patience.

Diet:

A calorie deficit is a great approach to losing body fat. It simply boils down to are you burning more calories than you are consuming? If so, you are in a calorie deficit. It seems easy enough, right? Well… in theory yes, however, there are many other factors that can influence your metabolism and how you are burning fat (such as your stress levels, the amount of sleep you are getting, your hormones, your age and gender, your family history, and genes). We all know that restricting your calorie intake is the most popular way people usually start their fat loss journey and that it can be a little challenging, especially if you are used to binge eating when you are bored or having a midnight snack which when you can not sleep at night. To help you, there are certain foods that you can eat which aid weight loss, so make sure to add plenty of protein (which can boost your stamina and energy levels without adding a lot of calories to your daily intake) and fibre to your diet, along with cruciferous veggies (such as broccoli, kale, and cauliflower) that may help keep you feeling full for longer. Avoiding or limiting highly processed foods and foods high in refined sugars will also aid the process of lowering your daily calorie intake, as will removing artificially sweetened drinks, including sodas and energy drinks. Instead, stick to anti-inflammatory beverages like (unsweetened!) green tea and plain water. For more personalized diet tips and fully planned diet meal/programs, contact me.

Exercise:

The most effective training for fat loss has been scientifically proven to be HIIT (High Intensity Interval Training). In HIIT, short bursts of intense exercise are followed by even shorter periods of rest. There are many different types of HIIT, but my personal favourite is Tabata workouts which are 20 seconds exercise with 10 seconds recovery. They are super short, yet super effective and I can 100% guarantee you will feel the burn when you check out my Fit with Emoke videos.

I have posted some killer 5 minutes Tabata workouts! Obviously, you need to work on your own fitness level individually because everyone is different so tailored training programs might be a better solution for your personal needs, in which case you can contact me for a consultation and customized one-to-one sessions.

By sticking to your cardio / HITT / Tabata workouts, you will notice results fast! In the meantime, once you have started to lose your belly fat, it is crucial to tone your abs and strengthen your core muscles since your core is a fundamental aspect of almost every single exercise, which is why I teach live stream PILATES and YOGALATES classes that you can book here on my website.