Lose Belly Fat the Right Way: Strengthen Your Core for Lasting Results

You've probably heard it countless times, but if you're determined to shed that stubborn belly fat, it's crucial to understand that spot reduction alone won't do the trick. Achieving a slimmer midsection goes hand in hand with losing weight overall—it's a package deal.

The size of this package will determine the duration of your weight loss journey, so there's no better time to start than now. Before fixating on a specific problem area, focus on strengthening your core.

Your core encompasses your abdomen, ribcage, and lower back—the very foundation that keeps you upright and balanced. When these muscles weaken, you may notice an increase in balance issues, and in severe cases, even falls.

What's more, a weakened core can lead to lower back instability and painful conditions like herniated discs. Anyone who's experienced a herniated disc knows the excruciating pain it brings. These injuries take time to heal and can flare up unexpectedly, usually at the least convenient moments.

Losing belly fat reduces the strain on your joints and lower back, alleviating discomfort. Remarkably, shedding just 10% of your total body fat can enhance your mobility and reduce pain levels by approximately 30%. Every 10% reduction in body fat eliminates around 100 pounds of pressure from your lower back and legs. Your knees and lower back will thank you—lose the weight and save your joints.

While on your weight loss journey, consider the benefits of visiting a skilled chiropractor. Chiropractors can adjust your spine, promoting better flow of "chi" during your transition from overweight to fit and slender.

If you're fortunate enough to find a chiropractor who also doubles as a physical therapist, they can guide you through a series of exercises to kickstart your workouts and gradually progress to more intense strengthening routines.

Do you have kids? Can you join them for outdoor playtime? If the answer is yes, seize the opportunity. Playing with your children benefits both them and you. Engaging in their games won't feel like a workout, but you'll be surprised by how effective children's activities can be for everyone involved.

Run, jump rope, play tag, hide and seek—recall those classic games from your youth, played with siblings and neighborhood friends in the front yard. Recently, some friends and I reminisced about these childhood pastimes, prompting me to rediscover the rules for a game of "Ghost in the Graveyard."

Who says you have to outgrow playtime as you age? Reconnect with your inner child; let them be your companion in your journey to lose belly fat.

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Bye Bye Belly Fat 28 Day Challenge

Dwight - 2017-2018

This challenge consist of YOU, getting in the right amount of Aerobic exercise, along with proper nutrition consisting of the right amount of vitamins and

supplements, and well balanced meals, over a 28 day period, which can be started at anytime. All of which are essential when trying to say bye bye to your belly fat more-so than weight training. 

When doing the "BYE BYE BELLY FAT CHALLENGE", the right amount of aerobic exercise is your best bet when it comes to saying bye bye to that stubborn belly fat. Aerobic training greatly reduces belly fat and liver fat and improves some other risk markers for diabetes and heart disease. 

Aerobic training burns 67% more calories when compared to resistance training. Even moderation works. What really counts is how much exercise you do, how many miles you walk, and how many calories you burn, If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of fat. 

"I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, and energy, which helps keeps me going during my own personal challenges and workouts, that I use it daily" - Dwight Obey, AdvoCare Independent Distributor

Recommended Exercises:

• Crunches
• Swiss Ball Obliques
• Barbell Roll-Out

Recommended Foods To Eat During Challenge Click Here

Belly Fat Loss: The Tips

You can't pick where on your body you lose fat from, but you can burn fat from all over, including your belly. The first step to take in designing a fat-busting diet is to cut your calories. You need a calorie deficit of 500 per day to lose 1 pound per week. 

To work out how many calories you need to maintain your weight, active men should multiply their body weight in pounds by 15 and active women should multiply their body weight in pounds by 12. Sedentary men should multiply by 13 and sedentary women by 10. Take 500 from your result to find how many calories you need to eat daily to lose 1 pound per week, or take away 1,000 per day for a loss of 2 pounds per week.

Belly Fat Breakfast

Make protein your best friend at breakfast. Eating more protein first thing means you're less likely to snack on fatty foods later in the day. Starting your day with fat-free or low-fat Greek yogurt mixed with berries and almonds, a ham and vegetable omelet, a protein shake and a serving or two of fruit, or a couple of pieces of lean grilled bacon on a tortilla.

Light Lunch

Keeping protein up is key at lunch too. Base your lunch around a protein-filled food, such as turkey, canned tuna or salmon, meal replacement drink or cottage cheese. What you have with your protein depends on your calorie intake. 

If you're active and have higher calorie needs, you may wish to go for a sandwich, bagel or wrap, some fruit and mixed nuts. If your calories are on the lower end, however, making a salad with your protein, or having a soup on the side will allow you to get a bigger, more filling lunch for fewer calories.

End The Day Right

You needn't go down the route of plain, boring grilled chicken breast and steamed broccoli every night to lose belly fat. Make your dinners more interesting to increase dietary adherence. I suggests lean steak and pepper tacos, a shrimp and avocado rice bowl, a vegetarian pizza made with a thin whole-wheat crust, salmon with a yogurt and cucumber sauce for your evening meal. 

Again, aim for a high-protein meal, with moderate amounts of healthy fats and whole-grain carbohydrates.

Snacks

If you like to snack between your meals, you can't go wrong with low-sugar yogurts or cottage cheese, fresh fruit, pre-cooked meat, reduced fat cheese, raw nuts, low-carb protein bars or whole-grain crackers. 

The main thing to consider when picking any food or meal is your total daily calorie intake -- you must consume fewer calories than you burn to shift your belly fat. If you don't feel like you're making progress, you're probably eating too much and not exercising enough, so drop your calories a little and start training more, while saying bye bye belly fat!

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.