I always get a ton of questions on how to lose belly fat and I have always explained how you CANNOT burn fat in ONE spot. The only way you can burn fat 1 place is the way you burn it everywhere. It’s called body fat percentage, not stomach fat percentage (lol). You have to burn everything, all over body. The only way to do it is to create a caloric deficit. I know many of you don’t really know what caloric deficit even means, so I’m here to explain that to you and make it easier for you to understand, because this is the only way you can lose body fat and the only way you can lose weight, is to be in a caloric deficit.
What is a Caloric Deficit?
Caloric deficit is when you’re burning more calories that what you consume. I know a lot of people get confused by that because they think, “how can I burn 2,000 calories at the gym. That’s impossible.” You don’t really burn 2,000 calories at the gym. As long as you’re alive, you’re going to burn calories. The only time you’re going to stop burning calories is when you’re dead basically. When you blink, you burn calories. When you’re laying down, you burn calories. When you are digesting food, you burn calories. Obviously, the more movement that you do, the more calories that you’re going to burn.
Cardio is a catalyst so it’s going to help you in the burning stage of being in a caloric deficit. It is so much easier to eat less calories everyday (NOT less foods, but with the RIGHT foods) than it is to try to burn all of them off by exercise. Once you find your RMR, which is the calories that you burn on a daily basis by doing your normal daily routines and adding your workouts. Whatever that number is, you want to do about a 20% deficit and thats how much calories you should consume everyday and will give you the best results. Everyone’s deficit number is going to vary because people have different weights, age, activeness and goals. Someone who has more weight on them is most likely going to have more of a deficit than someone who has less weight than them. I know it might be a little confusing, but I’m going yo try to make this as easy as possible.
How do I apply this to myself?
Well there are two ways, I mentioned before that putting yourself in a 20% deficit will give you the best results since its not too low or too high. The second way is by putting yourself in a 500 calorie deficit everyday. Why 500? keep reading…
For every pound of body fat it’s 3,500 calories. Think about that for 1 second. Just 1 pound of body fat is 3,500 calories. Let’s say you want to lose 1 pound a week. What you can do is be in a 500 calorie deficit everyday. Meaning if on a daily basis you need 2,000 (RMR) calories to be alive, and that’s how much you burn every day (including workouts). What you do is subtract 500 from your RMR (resting metabolic rate) number, so what you’ll consume daily is 1500 calories. I’m not saying that this the exact number you should be at, this is just an example. It really depends on the person.
(RMR – 500 = daily Deficit number or RMR – 20% = daily Deficit number)
Okay so lets go back and review what I just said in my example. If you eat 1500 calories and burning 2000 calories a day, you are at a 500 calorie deficit. If you do that everyday, do that math. You’re going to burn 3500 calories in 1 week. That will equal to 1 pound. It’s really that simple. But again, you don’t want to overdo it. You don’t want to be like “oh my gosh, I’m going to lose 10 pounds this week.” and just be at a crazy deficit, because guess what? If you go at a really low deficit, your body’s metabolism is going to start slowing down and then your RMR is going to get low. You’re not going to be burning more calories than what you consume. You really want to be at a good number, that’s why a 20% deficit is really a good one.
How Do I calculate my RMR?
I know you’re going to ask, how do I find my RMR? There’s so many websites. Just Google RMR calculator (or go under tools section here on my website) and that will give you an estimate of the calories that you burn everyday. Not everything is going to be exact, so that’s why you need to really take everything and apply it to yourself. When you find that number, make sure that you give yourself the 20% deficit. Give yourself about a week or 2. If you don’t see anything, give yourself another 150 calorie deficit until you find what’s the right number that works for you. Again, if that starts to work for you, and you encounter a plateau, then you just minus another 150 calories.
I’m still confused, and seems like a lot of work!
If this is you, I don’t blame you. Gladly there’s Apps out there like “MyFitnessPal” which are great because they do all this hard work for you and help you keep track of your calories. But its still good to have a good knowledge of what you are doing.
What if I want to tone?
If you want to lose weight or lose body fat, or get toned this definitely is for you. Let me just clarify the word toned, because I know a lot of people are confused about that word. People think that toned is when you turn fat into muscle and thats a myth! What a toning really is, is having a low enough body fat to see the muscle that you build. You still have to weight train. Weight train and then lower your body fat to see muscles that you build. That’s really what it is. Whether you want to tone, or lose weight you still have to do weight training. Weight training while on a deficit will keep your body from using your muscles as energy and just use the stored fat. BCAAs help with preserving your muscles as well.
Here is a video of me explaining this! Make sure to watch: