Скачать или смотреть EASIEST Way To LOSE BELLY FAT (Diet and Workout Plan)

EASIEST AND FASTEST WAY TO LOSE BELLY FAT (Complete Diet and Workout Plan for Fat Loss)

Belly fat is the most annoying thing ever it comes first and goes away last and no matter how much you try it just sticks around But today I am going to tell you 3 BIGGEST SECRETS that will help you burn belly fat fast and if you follow these rules you will never have belly fat problem again

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Now let’s get started

SECRET 1 - CALORIE DEFICIT THE SMART WAY

Most people think calorie deficit means just eating less or doing a lot of workouts but this is outdated knowledge Your exercise and diet only play a small role in calorie deficit The real game changer is how you manage your body’s total daily energy expenditure (TDEE)

Four main factors affect your TDEE
1. Exercise (10% contribution only) - Most people think working out is the main way to burn belly fat but in reality it only contributes around 10% to your total daily calories burned
2. Thermic Effect of Food (TEF) (5-15%) - Your body burns calories just by digesting food and Protein burns the most calories If you eat 100 calories from protein 20-30 calories are burned in digestion itself whereas carbs burn only 5-10 calories and fats burn just 10-15 This means eating more protein helps burn more fat
3. Non-Exercise Activity Thermogenesis (NEAT) (5-20%) - The calories you burn in daily activities like walking talking climbing stairs cleaning and moving around If you just increase your daily steps from 4000 to 10000 you will burn an extra 300-400 calories per day without even realizing
4. Basal Metabolic Rate (BMR) (70%) - The biggest factor Your BMR is the energy your body burns at rest If you increase your muscle mass through weight training your BMR will increase and you will burn more calories even while sleeping

SECRET 2 - BEST DIET FOR BELLY FAT LOSS

Protein should be the priority Simple rule Eat 1.5g of protein per kg of body weight If you are 80kg eat 120g protein per day
• Vegetarians - Paneer Tofu Soy Chunks Daal Chana
• Eggitarians - Add Egg Whites along with veg sources
• Non Vegetarians - Add Chicken Fish Eggs for best results

• Carbs - 2x bodyweight e.g. 80kg person eats 160g carbs per day Focus on complex carbs like Oats Brown Rice Whole Wheat Roti Pulses and Lentils
• Fats - 0.8x bodyweight e.g. 80kg person eats 64g fats per day Get them from healthy sources like nuts seeds peanut butter olive oil Avoid too much butter ghee or full fat dairy as they can increase visceral fat

Also most carbs should be eaten after workout because at that time they are used for muscle recovery rather than getting stored as fat

Eat more veggies for fiber and vitamins They keep blood sugar stable and prevent fat gain Include cucumbers carrots green beans broccoli

SECRET 3 - BEST WORKOUT FOR BELLY FAT LOSS

Most people think doing more cardio will burn belly fat but that’s the biggest mistake Yes cardio helps burn calories but the real game changer is weight training
• Weight training burns more calories even after the workout
• It builds muscle which increases metabolism so you burn fat 24/7
• It prevents skinny fat look after losing weight

If you do 1 hour of cardio you burn 300-400 calories only during the session But if you do 1 hour of weight training you burn 300-400 calories during workout PLUS 200-300 extra calories throughout the day

Even if you don’t go to the gym do bodyweight workouts or dumbbell workouts at home Just 30-45 min of weight training 3-4 times a week will help you burn belly fat faster

DOES SPOT REDUCTION WORK?

Most people say you can’t target belly fat but that’s only partly true You can’t burn fat just by doing abs exercises BUT abs workouts increase blood flow to the belly area which helps in faster fat loss
• Do Upper Abs - Crunches Rope Crunches
• Do Lower Abs - Leg Raises Reverse Crunches
• Do Obliques - Russian Twists Bicycle Crunches

15 minutes of abs workout 2-3 times a week can make a big difference

Timecodes:
00:00 Introduction
01:06 Caloric Deficit
02:10 Thermic Effect of Food
06:00 NEAT
07:26 BMR
09:52 Spot Reduction
11:31 Simplicity
12:07 Recovery