10 Tips to Lose Belly Fat (No Gym Equipment)
Follow this 10 Step Guide to make losing stubborn belly fat at home much easier. You don't need any gym equipment to burn fat and get lean. Discover the best workouts and diet tips to lose weight and reduce your stomach fat fast.
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You might feel like you can't burn the fat from your belly without having access to a gym with a wide variety of equipment. But this can't be further from the truth. In reality, you don't need any equipment at all to reduce and eliminate your belly fat along with any other excess body fat that you may have right now. All of this fat can come off at home even if you don't have a single dumbbell. And today I want to give you some simple tips that you can follow to start reducing your waistline at home without any equipment.
And most of you I'm sure already know that you're going to have to create a calorie deficit. To create a calorie deficit you don't need to do intense workouts. Most of the calorie deficit that you create will be from changes to your diet rather than changes to your training routine. So all you need to do is figure out how many calories you need to consume to be in an optimal calorie deficit for fat loss, and you can use either my calorie calculator or another one that you find off of google to get an idea of how many calories and macros you should be eating per day to burn body fat.
Now I'm sure a lot of you don't want to count calories, I no longer count calories, and you don't really have to for very long even if you're a beginner, I just want you to get an idea of how many calories and macros are in the foods that you typically eat on a daily basis. This usually takes a few weeks tops because most people routinely eat the same meals and dishes on rotation without even realizing it.
Now to actually make sure that you reduce your calories in a way that's still enjoyable for you so you can stick to it, I like to recommend cyclical dieting approaches rather than continuous dieting approaches. Of course, both can work equally well depending on your preferences, but most people already know about continuous energy restriction where you reduce your calories by a certain number per day like let's say 500 calories per day to burn off 3500 extra calories per week. Cyclical dieting on the other hand achieves this same 3500 calories except for the number of calories you get per day varies depending on the day, the week, or even the month that you're in.
So one pretty common cyclical dieting strategy that you probably heard of and actually works well for many people is carb cycling. There are many ways you can carb cycle but the general idea is that you would vary the number of carbs you have per day, going from High to medium to low or no carbs and then repeating the cycle.
Another one is matador dieting, which stands for Minimizing Adaptive Thermogenesis And Deactivating Obesity Rebound, in a nutshell, this means its set up to help you keep the weight off after you lose it. Matador has much longer cycles. First, you would apply a more aggressive reduction in calories. So normally you would reduce your calories by around 20 percent from maintenance to see noticeable changes over time, but with matador for the first 2 weeks, you're going to be more aggressive and reduce by 30 percent from maintenance. Then you cycle and for 2 weeks you bring your calories back up to maintenance levels. And you just do that back and forth. 2 weeks is the ideal time to implement these diet breaks because that's around when your metabolism will become fully adapted to the number of calories that you're eating.
By only dieting for 2-week intervals, there's much less of a negative effect on your hormone health and metabolism like there would be with most traditional continuous energy restriction strategies. It also gives you a mental break which is one of the biggest benefits of any type of cyclical dieting and even though studies show that matador is very effective, the key is to find something that aligns with your preferences. Something that you can stick to.
Intermittent fasting is actually another example of cyclical dieting that you can try instead. One form is the 5:2 Diet where you're eating either 0 or very few calories two days per week and then eating more freely 5 days a week. There's one meal a day where you're essentially cycling between 23 hours of no food and then 1 hour of food. And of course, there's the lean gains method which is the most common approach to intermittent fasting where you're cycling between 16 hours of feeding and 8 hours of fasting every day.
So these are my favorite cyclical dieting strategies that can help you easily reduce your calories while still having cheat meals, larger portions, and diet breaks. And I know I just went over a lot of options and that's because the truth is there's no one best cyclical dieting strategy. T