Find out with our quick fat loss guide.
When we talk about gaining belly fat, it’s a bit different from gaining weight. While losing body fat is possible, gaining belly fat is more uncommon. That means that most people in the gym will not have a lot of belly fat at all. Yet they’re still prone to belly fat if they eat too many calories in a short period of time.
That’s why it’s important to use a calorie deficit and not one that results in weight gain.
Here are the five most important things to do when you want to lose belly fat without gaining weight:
1. Conserve your calories
When you have a large metabolism, excess calories (as measured via the metabolic ward) become available for our own use. This means that you can use other nutrients for energy and not store them. This is not the case with body fat. When body fat is present, it makes more calories available for energy.
The more calories available for energy the less likely we are to store them. When we do, we’ll find ourselves unable to maintain our current weight.
For example, one study showed that when subjects were given a diet consisting of a low-fat, high-carbohydrate diet without exercise of 500 calories for 21 days, they actually gained weight. What the participants did not realize was that they were getting a diet that did not allow them to consume any fat.
So instead of increasing their weight, their consumption of fat decreased. This means that they were able to lose weight and regain it faster.
2. Eliminate unhealthy calories
I’m a big fan of eating less than usual. It saves me calories by making up for my overeating and prevents fat from piling up on my body.
However, this will only happen if you can avoid the biggest sources of calories.
The best way to ensure that you don’t overeat is to limit your calories to what is needed for energy.
If you don’t have access to those extra calories you will end up eating a lot. And since you want to lose weight without gaining abdominal fat, the easiest way to get fat free is to eliminate the most calories.
3. Avoid “overindulgence”
When you cut down on your caloric intake you may find yourself more tempted to eat too many calories at once. In fact, that’s the problem that researchers first discovered when they started researching body composition.
The issue is
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