Looking to lose all that fat while you still get to keep your curves? Though it can be difficult to keep all your curves while losing belly fat especially if your curves are due more to fat than muscle. Experts have proven that you can’t spot reduce and lose pounds or fat in just one place like the belly – the fat will come off all over your body. You can work to build muscle in the places you want curves, however, while you lose fat through diet and exercise. Read on to find out more on how to lose belly fat without losing curves.
1. Dietary Changes to Lose Belly Fat
Observing a strategically accurate means of dieting is one of the first things you’ll need to do. And studies has suggested that men typically need between 14 and 18 calories per pound to maintain their body weight, depending on how active they are, and women usually need between 12 and 16 calories per pound. Nevertheless, before losing about 1 pound per week, you need to be in a deficit of 500 calories each day whether through diet or exercise or a combination of both. More so, women shouldn’t go below 1,200 calories, and men shouldn’t go below 1,800 daily. For best outcomes, concentrate on eating lean protein, vegetables, fruits and whole grains instead of more highly-processed foods.
2. Importance of Cardio
A recent study found that as the amount of exercise and the intensity of exercise a person does increases, so do the beneficial effects on body composition and weight, even without dietary changes. For weight loss purposes, aim for at least 300 minutes of moderate intensity exercise or 150 minutes of high-intensity exercise each week. Moderate-intensity exercise means exercising hard enough that you can talk but not sing, while vigorous exercise makes it hard to say more than a few words at a time.
3. Strength Training Helps Keep Curves
While most people think of cardio as exercise for weight loss, you shouldn’t skip strength training. Muscle takes more calories to maintain than fat, so you’ll burn more calories even when you aren’t exercising if you increase your muscle mass. Also, if you don’t strength train, about one-fourth of any weight you lose will come from muscle instead of fat.
4. What to Avoid
One thing you must avoid for sure when trying to lose belly fat is take weight-loss supplements. A recent study showed that there isn’t enough evidence to recommend the use of any over-the-counter weight-loss supplements. It further suggests that, none of these supplements are approved by the Food and Drug Administration, and most have potential safety concerns associated with them. So beware!