The National Institutes of Health has a free, easy-to-use online tool that will help you figure out how many calories you need to lose weight. It asks you to supply basic information such as your current weight, sex, age and height. Next, it asks you to estimate your physical activity level—from 1.4 (sedentary) to 2.5 (active). It then estimates how many calories you need per day to achieve your goal weight and maintain it.
The calculator uses a mathematical model designed by NIH mathematician Kevin Hall, who has some of the best research on weight loss models that you’ll find anywhere. However, it’s important to note that this method doesn’t take into account specific individual differences or factors like pregnancy and illness.
Ideally, you’ll want to aim for small, consistent losses. Having the right combination of best diet to lose belly fat is important. Try to avoid foods high in sugar and fat, especially processed ones. You’ll also want to incorporate plenty of lean proteins and healthy carbohydrates (such as those found in whole grains, beans, nuts and soy).
High-Intensity Interval Training (HIIT)
For people who are busy and want to lose belly fat, high-intensity interval training workouts offer a quick, sweaty, and effective solution. These types of workouts involve short bursts of activity that push the heart rate above 80% of its maximum while also incorporating periods of lower-intensity movement. In addition to reducing belly fat, HIIT also builds muscle.
Achieving a toned stomach and losing excess belly fat are a common weight loss goals for many people. However, it can sometimes seem difficult to burn belly fat despite working hard at the gym. The key to losing belly fat is creating a calorie deficit, and HIIT workouts are an excellent way to achieve this goal in a shorter amount of time.
HIIT can also reduce overall and abdominal fat more effectively than traditional running workouts, and it may even help improve cardiovascular health by lowering blood pressure and heart rate. In addition, HIIT workouts have the added benefit of boosting metabolism so that you continue to burn calories even after your exercise is completed.
To get started with HIIT, choose a simple cardio workout such as running as fast as you can for one minute, then walking for two minutes. Repeat this cycle five times to complete a 15-minute HIIT workout. If you’re looking to boost the calorie burn of your HIIT workout, try adding some strength training with dumbbells or a barbell.
Weight Loss Supplements
There is no one-size-fits-all solution to losing belly fat. It typically takes time and a consistent approach to diet and exercise to see results. Start by identifying what you want to improve about your eating habits and then working on changing just one thing at a time. For example, if you want to lose belly fat, consider starting by eliminating sugary drinks (including juices that have been processed, which removes the fiber that reduces belly fat).
Cardio exercise can also help lose belly fat. Aim for 30 to 60 minutes of moderate-to vigorous exercise daily. This could include cardiovascular activity like brisk walking or high-intensity interval training workouts. It is important to combine both aerobic and strength-training exercises to maximize belly fat loss. Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t target visceral fat that lies under the abdominal wall and around organs.
Adding healthy foods to your diet can help lose belly fat, especially if you eat protein at every meal and add an extra snack. Try to eat whole grains, vegetables, fruits and lean proteins (such as chicken breast, fish or beans).
Weight loss supplements claiming to reduce belly fat are not necessarily regulated by the FDA, so beware of products that claim to be miracle cures. Instead, focus on enjoying a balanced diet and regular exercise to lose belly fat.
Soup Before Meals
A bowl of soup before a meal is a simple way to cut calories without cutting out taste. However, it is important to avoid fatty soup ingredients like milk, butter and sugar. Also, make sure to avoid using too many toppings in your soup as they can increase the calorie content significantly.
Soups that are rich in umami, or savoury flavour, may be particularly helpful for those who struggle with losing belly fat. Studies suggest that umami flavours help suppress the appetite and satiate the craving for high-calorie foods. This is because it triggers receptors in the brain that help suppress ghrelin, a hormone that causes feelings of hunger.
Another way to make soup a healthier meal is to add proteins like chicken, turkey or beans. These can boost the protein content of the soup and help to keep you full for longer. These proteins also provide satiety and can help with weight loss.
Conclusion
Some people even use soup as part of an eating plan called a ‘soup cleanse’. This is a low-calorie diet that only uses soup for a few days, and can be very effective at helping you lose belly fat. However, this should not be seen as a long-term solution for weight loss and it is important to continue working out and maintaining a healthy diet.
