How To Get Rid Of Belly Fat Fast Without Exercise

Yes, this is me on the picture. I lost 16kilo’s in 6 months. And in this video I will show you how. Lose weight or lose belly fat. This video is on how to lose belly fat, lose
weight fast, get rid of belly fat for men and women. In this video I will answer the question I
get asked very often: How To Get Rid Of Belly Fat Fast Without Exercise ? Welcome to my channel,
I am Steven, the Lifting Dermatologist, a Belgian doctor with 30 years of weight lifting
experience, and the author of “Flexibel Dieet en Krachttraining”. If you want to learn more about fitness and
nutrition, hormones and anti-aging, please Like and Subscribe,
all this to optimize your life overall. And click the bell button to get notified. I also invite you to join my other youtube
channel TRT and Hormone Optimization. The Link you can find in the description of
this video. A lot of patients tell me: I can’t lose
weight, because I have no time to exercise! But wait, who said you need to exercise to
lose weight?? The only thing you need is a caloric deficit! First, What is Belly fat? There are two types of fat that sit around
our midriffs. One is the subcutaneous fat – the fat under
your skin that is distributed all over your body. It’s what is referred to when asked if you
can pinch more than an inch. The other type is visceral fat, which surrounds all our vital organs such as the liver, pancreas and intestines. Visceral fat is said to be more “metabolically
active” than subcutaneous fat, and researchers have found that the stress hormone cortisol
significantly increases its storage. It has been strongly linked to both insulin
resistance, inflammation and metabolic disease, even in those who have a normal BMI. But although it is considered more dangerous
to our health, the good news is that it is easier to shift than subcutaneous fat. First thing you must realize is that unfortunately,
there are no proven strategies that have been shown to target the fat in the belly area
more than other areas of the body. It’s all about energy balance or burning
more calories than you take in every day. That way your body will use its own energy
reserves from the fat tissues. You don’t need to exercise! Of course working out will help, since you
will be burning more calories by doing so, but it is not necessary. You can create an energy deficit just by eating
less calories than you burn. If you do want to work out, abdominal-focused
workouts, like crunches, won’t help you banish the bulge. Belly fat is simply where your body stores
energy, so you need to take a whole-body approach to tackle it. Focus on resistance training, burning calories,
while you build muscle. Muscle is metabolic active tissue, that -once
it’s on your frame- will help you burn more calories, even when you’re at rest. Don’t go using any type of Crash diets,
dramatically cutting down how much you eat. This might help you to lose a few pounds at
first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option,
but eating too few calories can actually do more harm than good. Make sensible, healthy changes to your lifestyle
that you can stick to and avoid the fad diets. Think about using a flexible approach towards
dieting. The premise of flexible dieting is that you
eat the right number of calories for you (a caloric deficit if you want to lose fat) and
in the right proportion of macronutrients. You calculate how much of the macronutrient
categories you should be eating (more protein when you’re taking my advice and do some
form of resistance training to build more muscle) and then choose what to eat based
on those targets. There are three macronutrients—protein,
carbohydrates, and fat. As for the vitamins and minerals also in your
food—those are micronutrients, it is very recommended you focus on quality ingredients,
unprocessed food choices and “cleaner eating”. To make the diet sustainable some “cheat”,
“junk” or “processed” food can of course be taken in, but as a rule of thumb,
no more than 20% of your daily calorie allotment. Because flexible dieting plans typically tend
to be higher in protein and, sometimes, fat and those two nutrients give you staying power,
you’re less likely to crash and turn hangry or ravenous between meals, even if you’re
cutting your calories to trim down. In other words, hunger shouldn’t be too
much of an issue on this diet. Research has shown that tracking what you
eat can make losing fat more successful. Remember, for any diet to be successful, you
have to stick to it! And the research supports that: most weight
loss studies that compare different diets find that there is little to no difference
in how much weight was lost in participants across different diet groups. The American Heart Association and American
College of Cardiology recommendation to manage overweight and obesity is to cut calories
“for weight loss regardless of macronutrient content.” However, they do point out that to keep that
weight off, your diet composition (aka macronutrients) may play a role—and certain people may have
more success limiting carbs and slightly bumping up the unsaturated fats in their diet, and
not just because that’s effective, but it’s easier to adhere to over the long haul. So, in conclusion: How To Get Rid Of Belly
Fat? Lose fat from your whole body by eating in
a caloric deficit. Use a sustainably, moderate caloric deficit
and a flexible dieting approach, tracking your intake, and paying attention to your
macro- AND micronutrients. If you do want to exercise: consider resistance
training, because by building muscle you’re making it easier for your body to burn more
calories, even at rest. Success!

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