If spot reduction was possible, everyone would be sporting a slim, taut tummy. Unfortunately, to reduce excess belly fat in three weeks, you must lose fat from your entire body – and gradually that tubby tummy will slim down, too.
This is worth the effort, because excess fat around your midsection increases your risk of health conditions, such as high blood pressure, type 2 diabetes, high cholesterol, heart disease and stroke.
Set Realistic Goals
Expecting to lose excess belly fat overnight is wishful thinking. Fast weight loss often requires drastic measures that are hard to maintain in the long run. Additionally, it makes you feel drained and sluggish and the weight you lose is most likely water weight and muscle, instead of fat.
A realistic, safe weight-loss rate is 500g to 1 kilogram week.
Enjoy Aerobic Activities
One way to burn calories is through moderate aerobic exercise. Find various activities that you enjoy so you stick with your workout routine. You can go swimming, take an aerobics class, play a game of tennis, ride a bicycle, use an elliptical machine or stair climber, or go for a brisk walk or jog.
Keep your intensity to a point where you can still talk, but not sing. 30 to 60 minutes of cardio five days of the week is the recommendation.
Don’t Forget Strength Training
Strength training also contributes to weight loss, because it builds muscle tissue and raises your metabolism. This means that you even burn fat when you’re resting. Target your shoulders, back, chest, legs, arms, hips and abs on a minimum of two days a week.
Effective abdominal exercises include floor crunches, the bicycle manoeuvre, planks, lying leg raises and reverse crunches.
Perform eight to 12 repetitions and two to three sets of each exercise – and when doing planks, try holding them for 30 to 60 seconds at a time.
Eat Healthy for Results
A healthy, well-balanced diet is essential to reduce belly fat and provide the energy you need to power through your workouts. You can reduce caloric intake by skipping unhealthy fare, such as alcohol, soda, candy, muffins and doughnuts that are associated with gaining belly fat.
When cravings occur, drink water or eat fruit and veggies instead. Eating smaller portions throughout the day can also prevent hunger and provide consistent energy. Fill up on a diet that mainly consists of veggies, whole grains, lean protein, fruit and non-fat or low-fat dairy.
The Bottom Line
Weight loss is all about achieving a daily caloric deficit. For instance, by cutting 500 calories a day from the foods you eat, and by burning 500 calories a day through exercise, you can create a deficit of 1,000 calories. If you do this for seven days, you can lose 1 kilogram and more in one week – and if you’re consistent, you’ll lose >3 kilogram of fat in three weeks. If you’re new to exercise or have an injury or a health condition, consult your doctor before starting a weight-loss regimen.
If you do struggle with cravings, take the Manna Blood Sugar Support supplement with each meal to control blood sugar levels, cravings and suppress appetite.
You can also include the Manna FAT Burner to help increase metabolism.
For an easy to follow diet, download the new Manna Diet e-book from our website and follow the program for easy and healthy weight loss.