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How to Burn Belly Fat

One of the most asked questions I get from readers is about how to burn belly fat. I'll be honest, it's a confusing subject because of the sheer amount of information out there about burning belly fat and losing weight. However, let me start by saying this...Burning belly fat and losing weight is a rather simple process. By following a few simple set of guidelines and staying consistent, anyone can lose weight, burn fat and get into great shape.

Today, I am going to show you how to burn belly fat using a super simple system that allows anyone regardless of age, gender, or current fitness level to lose weight, get fit and to feel absolutely awesome! Best of all, you don’t have to worry about counting calories, or about how much protein, carbohydrates,  and fat you need or killing yourself in the gym.  All you have to do is follow this guide to help you burn belly fat, lose weight, get fit and start feeling great.

This short guide on how to burn belly fat is broken down into 4 sections:

Nutrition

Exercise

Sleep

Supplements

I am 100% certain that if you can follow the simple guidelines in each section (below) you will not only lose weight and shape up but come to understand the weight loss process and how to burn your belly fat.

Fat Burning Nutrition

When it comes to burning belly fat and losing weight, the most important aspect to your success is going to be nutrition. In terms of contributing to your success, nutrition will play about 60% to 70%.

Below, I am going to show you how to put a nutrition plan that will allow you to drop body weight and burn belly fat without starving yourself, counting calories or worrying about how many carbs and protein you should be having.

The first thing you have to understand on how to burn belly fat is portion control! This is the key. You must practice portion control if you want to burn belly fat and get fit. The second thing you have to understand is that food is your friend. When I say food, I mean food that helps to heal and grow your body. You need to consume enough food that will allow your body to grow while at the same time create a weight loss and fat burning environment.

Thirdly, you need to cut back on starches. Sorry for all you potato and pasta lovers out there. If you want to really know how to burn belly fat you need to cut down on starches such as rice, pasta, potatoes and bread.

The fourth thing you must do is to get your sodium and sugar intake under control. This is of utmost importance. Sodium and sugar will hinder your body’s ability to lose weight and burn belly fat. 

Let’s go over each of the above and piece them together to start putting a belly fat burning meal plan.

Portion Control

If you really want to know how to burn belly fat and lose weight, you need to follow these portion control measure for you lunches and dinners.

Protein:

Your protein portion should be the size of your palm. Think of your palm as your custom food measuring tool. We’ll all different sizes with varying body shapes and are palms are indicative of how much food we should be having (for our body size). Your protein serving should be the size of your palm.

Your protein sources can come from either plant of animal based proteins but make sure they are from lean sources.  Make sure you take the skin comes off from all chicken and turkey sources. I suggest lean cuts of protein such as sirloin, round or flank. Here are some sources of protein:

·         Chicken breast or thigh (skin off)

·         Sirloin, round or flank steak

·         Pork tenderloin or centre cut pork

·         Extra lean hamburger

·         Low fat milk

·         Lean turkey breast or thigh (skin off)

·         Low fat cottage cheese

·         Low fat cheddar cheese

·         Whey

·         Egg whites

·         Tuna (and other fish)

If you’re vegan any plant source protein will suffice.

Remember, your protein serving size (for lunches and dinners) should be the size of your palm – very important!

Carbohydrates:

Do you really want to know how to burn belly fat and drop quality body weight? Understand the carbohydrate dynamic and you will be well on your way to dropping unwanted body weight. Here's a quick guide.

For vegetable sources you should have 2 times the size of your palm. This includes fibrous sources such as broccoli, cauliflower, green beans, peppers etc. or leafy vegetables such as spinach, kale, lettuce, cabbage, and other similar leafy greens.

For starches such as brown rice and pasta your serving size should be half the size of your palm (cooked). No sauces, gravies, or other additives to your starches.  I strongly suggest that you stay away from processed starches such as flour, white rice, breads and white pasta. However, if you must include starches for your lunches and dinners grab whole grain based starches.

Remember, to burn maximum belly fat and lose weight you need to consume more vegetables than you do protein and starches. This is key!

Tip** If you really want to know how to burn belly fat quickly, I suggest getting rid of starches from your lunches and dinners and stick to vegetables and protein only. Trust me, you will lose weight and burn belly fat a lot more  by eliminating starches from your lunches and dinners.

Fats:

I suggest having 1 to 2 thumbs worth of fats. This can include nuts, seeds, avocados and plant based oils. Fats are very calorie dense so you don’t need a lot. For example, have 1 tablespoon of extra virgin olive oil mixed with 2 tablespoons of balsamic vinegar for vinaigrette (for your salads). Pre made salad dressing are high fine just as long as the sodium count is below 200 milligrams per serving and less than 5 grams of sugar per serving.

Sodium: 

Sodium is one of the most misunderstood topics about losing weight burning belly fat. Here is the low down on sodium and what you need to do about burning belly fat.

You will need to toss your salt shaker. Sorry, there is absolutely no getting around this fact. Excess sodium will keep you from losing weight and burning belly fat. You need to get your sodium levels to under 2.5 grams per day for men and under 2 grams per day for women. There is really no way of doing this if you still use a salt shaker for your lunches and dinners. If you really want to know how to burn belly fat and lose weight I strongly suggest you go and grab yourself a good salt substitute.

You can find salt substitutes at your local grocery store (the same place you find regular salt). Sorry, sea salt is still salt so none of that. Once you get your sodium levels to less than 2.5 grams for men and 2 grams for women you will start to really notice your body dropping weight. Don’t worry about counting grams of sodium at this point. Simply get rid of your salt shaker (no sodium based chips) and that should be enough to allow your body to start dropping body weight. I recommend three options. The first option is a pure salt free substitute called "Salt Free" (by Windsor). This has no sodium and uses potassium instead. It retains the "saltiness" but contains absolutely no sodium. This is my "go to" salt substitute. You can find Salt Free at your local grocery store.

The second options is special blend of spices and potassium to create a unique taste (including the salty taste). I personally love this stuff and use it for special meals. It's called "Herbamare" (by Vogel). You can find Herbamare at most health food stores.

The third option is to use a salt free spice. I use Mrs. Dash and I absolutely love this stuff! It doesn't contain potassium so there isn't any "saltiness" to it so you may have to add a salt substitute when you are using Mrs. Dash. Trust me, make Mrs. Dash your friend and you will be well on your way to burning belly fat!

Exception**If you have low blood pressure you may want to consult with your doctor before following any of the above noted advice.

Sugar:

If you have followed the above noted advice on how to burn belly fat you shouldn’t have too much problems with sugar. The idea here is to reduce your sugar intake to less than 25 grams per day. If you can do that your body will shed plenty of body weight. However, you will need to watch out for sugary snacks. That includes chocolate, candies, pop, cakes, pastries…all the stuff that comes from a package.  I suggest donating your snacks to your cousins or local food bank. Remember this, the sooner you stabilize your sugars the sooner you can start burning belly fat. The only way to do this is to get your sugars to less than 25 grams a day (cut out the sugar). I highly recommend that you use a sugar substitute such as Stevia.

I personally use Stevia to sweeten up my coffee, tea, yogurts, and cottage cheese.

Water:

Water is an important element when it comes to burning belly fat and losing weight. Think of water is the one nutrient responsible for making sure your body is in tip top working order. It will help flush all the toxins out of your body and make sure that your muscles are hydrated and ready for work. I'm going to keep this nice and simple so that you don't have to think too hard about when to drink water and it's effect on burning belly fat. Simply follow this easy water drinking schedule.

- Consume 2 glasses (16 oz.) of water as soon as you wake up

- Consume 1 glass (8 oz) with each of your meals (breakfast, snacks, lunches, and dinners).

Don’t worry about trying to track and monitor your water intake – just follow this schedule and you’ll be fine.

If you're working out:

- Consume 1 glass (8 oz) before working out

- Consume 2 glasses (16 oz) while working out

- Consume 1 glass (8 oz) after working out.

Tip**Stop drinking water after 8PM otherwise you'll be up all night going to the bathroom!

How Many Meals Should You Consume Per Day?

Deciding on how many meals to consume can be confusing especially for those of us who want to find out how to burn belly fat in the most efficient and effective way. The thing you have to remember is that your body relies of food for healing, repair and growth. In addition, food digestion improves your metabolism which translates into more calories burned. It is more important to feed your body on a regular basis with small, healthy meals than it is to starve it. Don't stave your body! Feed your body small, nutritious meals on a consistent basis and you're not only going to keep your sanity but you're going to burn plenty of belly fat and lose weight.

 I suggest having between 5 to 6 meals per day given as such:

·         Breakfast

·         Snack

·         Lunch

·         Snack

·         Dinner

·         Light Snack

The last snack is optional but if you’re anything like me, you’re going to be hungry around 8PM. I never let my body go hungry so I will have just a bit of protein and fat.

Taking the points from above on how to burn belly fat, we can now put together a sample fat burning meal plan. Remember, there is really no need to count calories or macro-nutrients at this point. I know, we've all been told that we need to count calories and nutrients if we want to know how to burn belly fat but at this stage, it's not needed. Your number one job now is to simply start to condition your body when to expect nutrients.

What about following other nutritional protocols such as keto, low carb, paleo and other nutrition methods? Don’t worry about those for now. All you need to do is follow the above given advice and you will start losing plenty of body weight and burning gobs of belly fat. Below is a sample 1 day meal plan that will show you how to burn belly fat and help set up your daily meal plan.

Sample 1 Day Fat Burning Meal Plan

Breakfast:

·         2 boiled eggs,

·         ½ cup of grapes and 1 string cheese snack

·         Salt substitute and pepper for your eggs

·         One glass of water (8 oz)

Snack:

·         1 Greek yogurt cup (Oikos blueberry cup)

·         One glass of water (8 oz)

Lunch:

·         2 cups of steamed broccoli (frozen is fine)

·         1 chicken breast (or thigh) with no skin – Cooked or roasted

·         1 teaspoon of unsalted butter on top of steamed broccoli

·         Salt substitute and pepper for chicken and broccoli

·         One glass of water (8 oz)

Snack:

·         1 tablespoon of peanut butter with two sliced carrots

·         One glass of water (8 oz)

Dinner:

·         Sirloin steak (cut to the size of my palm and trimmed of fat). Pan fried or roasted

·         2 cups of baby spinach

·         1 tablespoon of diced celery

·         1 tablespoon of shredded carrots

·         ½ cup of halved cherry tomatoes

·         ¼  cup blueberries

·         1 tablespoon of olive oil and 2 tablespoons of balsamic vinegar as vinaigrette (mix both well)

·         One glass of water (8 oz)

·         Mrs. Dash original seasoning, salt substitute and pepper to season steak.

Snack:

·         1 boiled egg

·         ½ cup grapes

·         1 string cheese snack

·         One glass of water (8 oz)

For more information for specific diets for burning belly fat, click here.

What about cheat meals?

When it comes to having a cheat meal, I'm for it however....there has to be a few guidelines.

1) Your nutrition plan must be in place and working first and foremost.There's really no sense in having a cheat meal if most of your meals have been cheat meals for the past week!

2) One cheat meal per week - Not a cheat day but ONE cheat meal

3) Keep it reasonable

Listen, I'm all for cheat meals if you've been following your nutrition plan diligently. I usually reserve my cheat meal for Saturday night. I'll have a pizza or burger and fries. I'll usually top it off with a blizzard (Cherry Cheesecake is my fav!). I strongly suggest that you get a few weeks under your belt before you start having cheat meals. Make sure your nutrition plan is working and that you're starting to lose weight and burning belly fat. Once you know your plan is working you can start thinking about having a cheat meal.

Fat Burning Exercise

If you really want to know how to burn belly fat and lose quality body weight, you need to find an exercise program that suits your age, gender, current activity level, available equipment and goals.

There are two things you have to consider when it comes to burning belly fat and exercise. Firstly, muscles need calories and nutrients to maintain, sustain and grow. The stronger your muscles get the more calories and nutrients they will need in order to tone, shape and grow. This is good news because the more active your muscles are the more calories they will soak up. Think of your muscles as sponges that soak up calories and nutrients (protein, carbohydrates and fat). The stronger they get the more they soak up. The only way your muscles start to soak up calories and nutrients is through resistance style training.

Secondly, fat needs to be metabolized to be used as energy. In other words, to burn fat you need to create an environment that allows your fat stores to primed and ready to be used as energy. Here’s the thing. Fat can only be used as energy as long as there is oxygen present. If there is enough oxygen present, fat can be used as an efficient energy source or to be burned as energy. Unlike resistance training above, fat doesn’t get absorbed by the body (like muscles absorb calories and nutrients) to be used as energy and growth. Fat metabolizes into usable energy through the processing of oxygen which means how hard your breath in and out. 70% of fat is burned when you breathe out so the more efficient you’re become at processing oxygen the more fat you are going to burn.

Let me ask you a question? Have you ever seen an overweight or obese long distance runner? Neither have I. Want to know why? It’s because long distance runners have conditioned their bodies to process oxygen at such an efficient rate that any fat that is introduced into their systems gets used immediately. Some of these runners consume 4,000, 5,000 daily calories yet you would never know it. Really, most of use don't know what fat is used for and how it burns belly fat. Remember this....

...Fat is only burned via cardiovascular conditioning and exercise. Fat provides the necessary energy needed to sustain cardiovascular energy via oxygen production. The better cardiovascular shape you are in the more fat you are going to burn…simple as that.

So, what happens if you combine the first point (resistance training) with point number two (cardiovascular training)? You get a weight loss program that tones and shapes muscle WHILE burning maximum amounts of fat.This is the magic formula on how to burn belly fat AND tone your muscles.

Honestly, this is the only way to burn belly fat while shaping and toning your entire body including your belly.

This is a point you need to remember - Muscles soak up calories when they get stronger via resistance training while fat gets burned when you get into better cardiovascular shape. 

You want to know the simplest and easiest way on how to burn belly fat? Just go for a 45 minute to one hour walk every day. That’s it. Add in 3 days of resistance training during the week, follow the above noted nutritional guidelines and you will burn between 2 and 5 pounds per week! I’ve had clients lose 20 to 25 pounds per month just doing those simple steps! (While also following a calorie reduced nutrition plan).

What should your workout look like? Remember, simple is best. As long as you are consistent and add in weekly improvements to your exercises you will drop weight and burn belly fat. Don’t make your routine overly complicated. A simple 3 day, full body resistance routine combined with a 45 minute walk every day and you’ll drop body weight and burn belly fat.

Here’s a super simple dumbbell program (most people have dumbbells) including a belly workout.

AM:

·         45 to one hour walk

PM:

·         Dumbbell squats: 2 sets of 12

·         Dumbbell curl and press: 2 sets of 12

·         Dumbbell row: 2 sets of 12

·         Dumbbell stiff leg dead lift: 2 sets of 12

·         Wall push ups: 2 sets of 12

·         Dead bugs: 2 sets of 20

·         Scissor kicks: 2 sets of 20

·         Ankle grabs: 2 sets of 20

Perform this workout 2 to 3 times per week. It is very important that you add in level of progressive improvement with each passing week. That can mean more repetitions, sets or reduce your rest times in between sets. Your goal is to perform 2 sets of 20 repetitions over the course of 4 weeks.  Once you can do that you can start to add more sets and/or weight.  Remember, the stronger your muscles get the more calories they are going to soak up which will help burn more belly fat.

Remember, you don’t need to push yourself too extreme workouts to get the results you want. Simply get started, stay consistent, add in weekly improvements and you will get the results you want without killing yourself, starving yourself or spending hours in a gym.

How much weight should you start with?

Start with a weight that you can comfortably perform 12 repetitions. If you can't perform 12 repetitions, use a lighter weight and gradually build up to the heavier weight.

When should you increase the weight?

Increase the weight when you are able to perform 20 comfortable repetitions.

For more exercises to burn belly fat, click here.

For more belly fat burning routines, click here.

Rest

When I was first introduced to weight training I could never figure out where rest and recovery fit in. I thought my results came from my time in the gym. Nope, it doesn't work like that. If you really want to know how to burn belly fat and lose weight, you need to understand how important rest and recovery is.

The best way to think about rest is to think of it as the glue that ties nutrition and fitness together. It’s when you rest (more specifically, when you sleep) that your body repairs itself. Without enough rest, you’re not going to get the results you want. Here’s what I suggest. Get between 7 and 8 hours of sleep each and every night. If you can, get in a 15 to 20 minute nap during the day. The nap doesn’t have to be long, just enough for your body to rest. Download the Belly Be Gone Rest and Recovery Guide here.

Belly Fat Burning Supplements

Supplements aren’t really needed for any program but I will say this about supplements. They do work IF your nutrition plan and workout routine are in place. Supplements will NOT work if your nutrition and exercise plan are not in balance and working. However, if you are committed to following your nutrition and exercise plan supplements can help.

Personally, when I am losing weight and looking to burn fat I want a supplement to do two things. First I want something that will help me metabolize fat faster. I want a supplement that will help speed the fat process burning up. Secondly, I want a supplement that will help lift my internal temperature up just a bit to help burn up more calories. However, what I don’t want is a supplement that will leave me feeling jittery and nervous (which so many fat burners often do).

What do I recommend? There is an anti-oxidant compound called “catechins” which have been show to help improve how your body burns fat. There have been a few studies that suggest ingesting a certain level of catechins may help promote exercise induced abdominal fat loss. Catechins are found in high concentrations in green tea, berries (raspberries) and red wine. Supplementing with catechins can help promote more fat loss when taken in conjunction with a well laid out nutrition plan and fitness schedule.

The second supplement will help increase your bodies internal temperature to help with it “thermal” effect which of course, helps burn more calories. As your body’s internal temperature increases, it will actually burn more calories. Certain spices will do this such as peppers as will foods such as will stimulants such as caffeine. Stimulants are highly effective because they sustain a heightened internal body temperature for sustained periods of time. The only thing that I don’t like about stimulants is that too much will cause jitters, nervousness and clamminess. I prefer something with just enough stimulants to increase my body’s internal temperature WITHOUT causing me to feel irritable.

That’s why I prefer a combination of Green tea extract and raspberry ketones. The trick is to have just enough green tea to get the benefit of increasing your bodies internal temperature and improving your body’s ability to metabolize fat without the jitters.

I designed my Belly Be Gone to do exactly that. My Belly Be Gone formula contains just enough green tea extract and raspberry ketones to allow the catechins to do their job at burning fat while increasing your body’s internal temperature to burn calories – Without the jitters.

Check out the belly fat burning supplements page here.

How to Burn Belly Fat - Conclusion

Like I said, one of the most asked questions I get is how to burn belly fat and as you can see, it's not a complicated process. The trick to burning belly fat and losing weight is to keep it simple. Don’t over-complicate this rather simple process. Follow the above noted guidelines, keep consistent, make those small improvements week after week and you will not only burn a lot of belly fat but you’ll shape and tone your body. Stay strong, stay safe and good luck!

Blake Bissaillion

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