027: How To Lose Belly Fat For Good

How To Lose Belly Fat For Good

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Transcript

Natalie Hayes: 0:00

There's really only one thing you need to do to get rid of ugly belly fat once and for all and that is to reduce your overall body fat percentage lose fat and maintain or gain muscle Hello my friends and welcome to the fitness a podcast. The question is how can badass women leaders lose stubborn fat, feel amazing in their clothes and never say no to Bikini again? All without giving up their Fast and Furious lifestyle that they work so hard for? That is the question and this podcast is the answer. I'm your host Natalie Hayes online fitness coach, US Army captain and formally overweight healthy eater. Because I've struggled with weight my entire life. I've lived through just about every face you can imagine, from running every day and emptying my wallet on organic food to Bikini competitions and having tuck were all but chained to my wrist to trying to lose weight while traveling around the world on army orders. The difference between me and every other coach is I understand that different phases of life require different fitness approaches. I'm so passionate about helping women feel their best that I've spent the past decade learning everything there is to know about permanent weight loss in women leaders. The information on this podcast is going to give you the tools you need to lose the weight you've always wanted without feeling hungry helpless are alone in this process. This podcast is going to help you feel connected to other remarkable leaders and reassure you that your fitness and life goals are indeed possible for you. It's time to get after the body and life of your dreams and put so much on the line that your neck self is forced to come out. Today we're answering the question How to lose belly fat How to lose that muffin top the extra spare tire, whatever you want to call it. So if you Google around for Belly Fat Loss Tips, you're going to find a lot of bullshit. First I want to point those out to you. So if you read these things, I want you to know that they're absolutely not true and to just ignore them. Number one would be potentially target belly fat for elimination. The truth is unfortunately, where on our body that we lose body fat is all genetic, so no amount of crunches or planks or anything else is going to directly burn the fat away. So if you see something that says fat blasting workout or a belly fat burning workout, I want you to know that that is not true. It's just a probably a high intensity workout that's gonna get you to sweat a lot. Again, we can't target where we lose body fat. Number two is there are no individual foods that help or harm the process. The belly bulge isn't caused by high glycemic carbs. It's not caused by processed foods. It's not caused by dairy. No amount of healthy fats or healthy carbs or healthy protein is going to get rid of it. There are no magic foods, either good or bad doesn't exist, it's just food. Number three, your meal frequency isn't the problem. Eating many small meals per day doesn't stoke them Metabolic Fire, and eating fewer larger meals per day doesn't send your body into starvation mode and doesn't have any significant advantages either. So your meal frequency or when you eat breakfast, or when you eat dinner, eating before bed is not the problem that leads me to my next point, eating late at night is not the problem, you can eat the majority of your calories at whatever time is comfortable and convenient for you. The last one is that stress isn't the culprits. Stress can promote behaviors that lead to weight gain, but it can't directly cause it through hormonal imbalances or other mechanisms. Fortunately, losing belly fat is actually much simpler than many people would have you believe. And we're gonna get into that right now. So there's really only one thing you need to do to get rid of ugly belly fat once and for all. And that is to reduce your overall body fat percentage, lose fat and maintain or gain muscle easier said than done though right? I'm sure I'm sure a lot of you have maybe tried to lower your overall body fat percentage before and maybe you had some success, maybe gained it back or maybe didn't have success at all. So we are going to go through step by step how to do this and the right way so that a you're losing body fat at a healthy rate. You don't gain your body fat back and you are holding on or gaining muscle to give you those chiseled abs to give you that toned and sculpted look that you're looking for. Because I'm guessing most of you don't want to just be a smaller silhouette of the body shape you have now you want the rounded glutes the caps shoulders, the prominent app. So let's talk about how to get all of that in a healthy, sustainable and long lasting way. The first thing you need to do to reduce your overall body fat percentage is figure out how much body weight you want to lose per week, and then find a calorie deficit to match that. So again, I'm going to go over some numbers here, please don't stop driving, or stop doing whatever you're doing to write these numbers down, they're all going to be referenced for you at FIT fleet inc.com, I'm going over the exact measurements I use to calculate my client's macros and calories or their weight loss. So a safe amount of weight loss is point four 2.8% of your body weight per week. So you can decide where on that scale that you want to be, depending on how aggressive you want to be with your cut. Remember, the higher you go on that scale, more likely, the more hungry you're going to be. And the lower you go on the scale, it's just going to come off a little bit slower, I always aim on the lower end of that scale from point four 2.6%. Depending on how much body weight the person has to lose. So kind of do that math there. For example, let's say I'm 140 pounds, and I want to be 130 pounds, putting me right in the middle of that. So let's say I did, I wanted to lose point 6% of my body weight per week, that would be point eight pounds per week. For me now that I know I want to lose point eight pounds per week, I can find my how much of a caloric deficit I need to be in the really quick math on this is to think of one pound as 560 calories per day, I just do point eight times 560. And that puts me at a 470 calorie deficit per day for me to lose point eight pounds per week, I just want you to know that probably point eight pounds, that probably doesn't sound like a lot. But it is a lot to someone who's only 140 pounds. And especially if it's never coming back. That's the key is anyone could lose five pounds in a weekend by doing some sort of cleanse or elimination, or whatever. But if you lose weight in a way where it's never coming back, that is powerful. And it's not easy. Okay, now I know my calorie deficit, I want to be in a 470 calorie per day deficit to get to my goal in a healthy way. Now what I need to do is make sure that of those calories that I'm eating, I'm eating enough protein to maintain my muscle mass. So how much protein should I be eating? A really good rule of thumb is to just do one gram per pound of fat free mass. Or you could also to make it even easier. If you don't feel comfortable estimating your body fat percentage, you could just do your goal weight in grams of protein, that would also be a good method to go with. I think your goal weight and grams of protein is kind of the easiest, and it's a really good starting point. And then you also want to make sure in order to gain and sustain that muscle, you want to make sure that you're lifting weights at least three times a week in order, again, to stimulate that muscle protein second to do anything for you, if you're not lifting weights. Okay, so how am I going to get into that 470 calorie deficit, let's talk about exactly how we can do that. So first lever we could pull is I could simply just keep doing what I'm doing and decrease my calories by 470 and keep my protein at 130. And that would get the job done. For me. That's probably what I would recommend for most people because this next method is a little bit more advanced. And it requires you to be really in tune with your body. So if you're a beginner, I would just start with decreasing your calories and kind of keeping everything else the same. Don't add in any extra cardio, just decrease your calories, lift your weights and see how progress goes. And then you can pull these other levels. As things get more difficult as we go. Another option you do have if you're in tune with your body is to you could decrease your calories by a smaller amount. So let's say 270. And then you could do 200 calories of cardio per day, on top of whatever you're already doing. So let's say you normally walk 10k steps so that 200 calories would have to be on top of your 10k steps per day. Now, it's just important to be really consistent with the calories coming from cardio, probably do the same type of cardio each time and track it the exact same way. So you can see if that's working or if it's not working. It's important as you go through your fat loss cut to track progress using a lot of different things. The scale is just one way to track progress, but it's really important to track also using photos. Also using measurements. I like a hip and a waist measurement because especially women, some lose weight in their waist first or some lose weight in their hips. And it can really vary depending on what type of body they have. So I like I hip and a waist measurement. And I just like to get some biofeedback on kind of how the body is feeling and also just how the clothes are fitting. So it's really important for you to schedule time, if you're going through your own cup each week to take these measurements into compare them to the previous weeks and see, am I progressing in the right direction? Meaning, am I losing the point eight pounds per week that I'm looking for? Are my measurements going down in the areas that I want them to are my clothes fitting better, and if you can say that you're moving forward in the right direction, then amazing, keep doing what you're doing. And don't cut any more drastically until you plateau. Don't pull any levers, any more levers until you need to. And I'm gonna go into that in a second. When you do hit a plateau, which you will have it's unavoidable, it's unavoidable to hit a plateau in a fat loss journey. So when you do hit one, I want you to know that it's not your fault, it's nothing to get emotional about. It's just science, it's just your metabolism slowing down a little bit. So when you plateaued for two to three weeks on everything, on your measurements, on your photos on your clothes on the scale, you can increase your deficit by 100 to 150 calories, meaning you can add more cardio or you can take away more calories 100 to 150 Only and only when you've plateaued for two to three weeks on everything. Okay? That's very important. Now, if you get to a point in your fat loss cutting phase, where you don't want to go any lower into your deficit, you're already hungry enough, your energy's already low enough or you're just tired of it. It's been maybe you're fine. But you've been dieting for, you know, maybe 1216 weeks, and you just you don't really want to keep going, then it's time to start your reverse diet. And I explained exactly how to start, maintain and stop your reverse diet in the previous podcast. So go check that out for me. So guys, this about wraps up How to lose belly fat and a healthy and sustainable way step by step with all the numbers and references you would ever need to start a fat loss phase. Again, you can reference all these numbers at Fitz elite inc.com. Go check that out for more information. Thank you so much for listening, and we'll see in the next one. Hey, thank you so much for spending some time with me today. I understand time is your most valuable resource. So I'm so grateful you spent some time with me today. If you are a woman who's looking to lose some fat, get in better shape, there are three ways that I can help you absolutely for free today. Number one is I'd love to gift you my free ebook. This ebook is called the guide to losing your first 10 pounds and it gives you everything you need to know to just take the first couple steps towards your weight loss journey. And you can get the whole thing at Felipe ink.com. The second way I'd love to help you for free is to gift you three fat blasting recipes per week. These are going to be easy simple recipes you can make for the whole family that are going to taste great and allow you to reach your fat loss goals. So you can find those in our fit to lead community. The link will be in the show notes. And not only that, but you'll find like minded women in this group who you can share your wins and struggles with along this journey. Additionally, I go live in this group often to help answer any questions you may have. So it's a completely free group. Again, join at the link below for three free recipes a week. And the third way is simply to leave a rating and review on this podcast. The more five star ratings and positive reviews we get on this podcast, the more helpful guests I can get on which will help you guys increase your knowledge and be able to lose weight that much faster. Additionally, I'm doing a giveaway at the end of every month. So at the end of every month, I'm picking two winners who have left reviews and ratings on the podcast and gifting them a $25 Starbucks gift card and honestly, not many people are leaving reviews and ratings right now so it could be the easiest cup of coffee you ever get. So please go ahead leave me a five star rating and review and I appreciate you so much and we'll talk to you soon.