These are the 10 steps to reach your ideal weight and also how to lose abdominal fat

Wouldn’t you like to know how to lose abdominal fat and finally be able to reach your ideal weight?

Well, after reading this article, that is exactly what you will be able to do.

But, before I give you the exact steps to achieve this, I would like you to know that this information is based on real life experiences. These are the exact same steps I took to go from 285 pounds to my own ideal body weight of 175 pounds.

This was 15 years ago and I have been able to maintain this weight using this approach. I am not trying to brag or brag by writing about what I have accomplished. I just want you to know that this strategy is very effective, especially if you are like me, and you were born with a very slow metabolism, have a strong desire to eat delicious, high-calorie foods, and hate to engage in any type of physical activity. .

Here’s how to lose belly fat and reach your goal weight:

1) Decide exactly how much you want to weigh when you reach your ideal body weight and what percentage of body fat you want to have at the end of your weight loss journey. For a man to have a flat stomach, his body fat percentage should be around 10%, and for a woman around 15%.

2) Weigh yourself and measure your body fat percentage with a skinfold caliper. Write these numbers down somewhere, so you can keep track of them on a weekly basis. This is one of the secrets of how to lose abdominal fat and reach your ideal weight.

3) Calculate your TDEE (Total Daily Energy Expenditure), which is the number of calories your body can realistically burn during the day. To do this, be sure to use the Katch-McArdle formula, which takes your lean body mass into account, and multiply it by your activity level. This calculation will let you know how many calories you can burn during the day.

4) Choose an effective ratio of macronutrients that you will use to calculate the percentage of carbohydrates, protein, and dietary fat that you will consume during the day from your meals. To start, you can use any amount from 50-30-20 to 40-40-20.

5) Take the daily maintenance calorie intake you calculated in step 3 and multiply it by your chosen macronutrient percentage. For example, if your TDEE is 2,000 calories and you have chosen the 50-30-20 macronutrient ratio, then you will consume 1,000 calories from carbohydrates, 600 calories from protein, and 400 calories from dietary fat.

Then divide these numbers by 4 for your carbohydrates, by 4 for your protein, and by 9 for your calories from dietary fat.

In this example, you’ll get 250 grams of carbs, 150 grams of protein, and 44 grams of dietary fat. This will be the exact amount of macronutrients that you should consume in all your daily meals.

6) Once you have these numbers, your next step will be to choose the number of meals you will eat for the day. The optimal number of meals to consume daily is four. In this example, we would take the numbers in step 5 and divide them by four.

This would give us the following numbers for each meal: Carbohydrates 250 calories/62 grams, Protein 150 calories/37 grams, and Dietary Fat 100 calories/11 grams.

7) Your next step should be to eat these four meals every four waking hours. And his first meal should be eaten as soon as possible after waking up. This is how to lose abdominal fat and reach your ideal weight through an effective nutrition strategy.

And be sure to drink plenty of water throughout the day and avoid drinking too many calories from beverages. If you drink beverages, be sure to count the calories they contain and add them to your daily caloric intake.

But, we are not done. There are a few more important steps to creating a flat stomach that you can be proud of!

8) Once you are using an effective nutrition strategy, your next step is to implement an effective exercise strategy. The first part of an effective exercise strategy is cardiovascular training.

Pick a simple aerobic activity like walking and start doing it at least four times a week. This can be done outside or inside on a treadmill. The weather and the safety factor must be taken into account when choosing where you will do this physical activity.

Start with 10 minutes per session and gradually increase by adding five minutes per week. As you gain some experience, you can choose other cardio training exercises to ensure your body doesn’t adapt and still burn as many total calories as possible during each workout.

9) Once you’ve started burning unwanted body fat through aerobic exercise, be sure to start using weight training three times a week to maintain your current muscle mass. This is very important, because it will help you maintain your muscle and keep your metabolism elevated during the weight loss phase of your program.

You can start using simple exercises at home at first. Push-ups, sit-ups, shoulder raises, dumbbell overhead extensions, dumbbell curls, calf raises, etc.

Without using weight training to maintain your muscle, it will be very difficult to create irreversible long-term weight loss success. This is especially true for women, who do not really like to use this physical activity.

10) Watch your weight loss program daily. As soon as you stop producing the fat loss results you’re looking for, it means it’s time to change your approach. And all you have to do is try another nutrition and exercise technique to keep your body burning unwanted body fat and burning as many calories as possible.

This is how to lose abdominal fat and reach your ideal weight. If you were born with a slow metabolism, you will have to keep doing it for the rest of your life. As soon as it stops, the fat will just come back.

The motivation to walk this path comes from focusing on the vision of your future self and, at the same time, focusing on your current reality in relation to this vision!