This is something which comes up a lot on Google and Pinterest, which I’ve become an active follower of both search engines and think that losing fat is something that we all want to do, but we don’t always have time nor the resources in terms of training equipment, so we think. The only resource you need to lose fat in this regard is your body, in training.
Otherwise, in order for you to lose fat, you need to be in a calorie deficit – consistently eating less calories than you burn daily – this can be made better is to train at least 2x per week, because you burn more calories when you train and can build muscle which allow you to have a “toned” look that many people are trying to achieve.
I will be providing tips on achieving this at home with some workouts that can be easily done at home. When I didn’t have a gym membership, I had bought some weights and started doing HIIT Workouts which would ensure fat loss, building muscle and muscular endurance.
Nutrition to Lose Belly Fat at Home
Nutrition to lose belly fat can be done through counting calories and macros or just knowing how much your body needs to eat to live or carry out daily functions at rest also called the Basal Metabolic Rate (BMR) and working around that number. How to calculate your Basal Metabolic Rate whether you’re a male or female, you can see below:
Women BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Men BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years)
Using that value, if you’re training, you can use Activity Level Table you can find below to use as a reference to achieve your goals:
Activity Factor (weekly activity)
|Level of Activity||Activity Value||TDEE Calculation|
|Sedentary||Little or 0 exercise/desk job||TDEE = 1.2 x BMR|
|Lightly active||Light exercise/ sports 1–3 days/ week||TDEE = 1.375 x BMR|
|Moderately active||Moderate exercise, sports 3–5 days/week||TDEE = 1.55 x BMR|
|Very active||Heavy exercise/ sports 6–7 days/week||TDEE = 1.725 x BMR|
|Extremely active||Very heavy exercise/physical job/training 2x/day||TDEE = 1.9 x BMR|
The point is that you need to know how many calories you should be eating and eat less calories than that, eat 300-500 less calories than that target to lose 0,25-0,5 kg in weight per week and if you want to understand more check out what calories are.
It it is important that you get your calories and macros from more nutritious food and less from your fast food you would usually call your cheat meals. Otherwise, supplement your goals wherever you can to reach your macro count if you have one.
Training to Lose Belly Fat at Home
Initially you would be using your bodyweight in training at home if you don’t have any equipment, but there is equipment that you can get such as a dumbbells, barbells, medicine balls, pezzi ball, resistance bands and more.
One of the best ways to maximize fat loss at home is doing High Intensity Interval Training, which is a method of training which you alternate between intervals of high intensity and low intensity, there is also an after-burn effect that occurs in which calories are even burned long after the workout.
Otherwise if you have weights, you can use them to train and weight training also boosts fat loss because as you build muscle, you increase your metabolism which means more calories will be burnt at rest due to the muscle that is built requiring more energy to maintain. You can find some workouts to do at home here, depending on your body or whatever equipment you have, be it resistance bands or dumbbells.
You should ensure that you do train at least 2x a week to ensure that you are burning calories during the week and maximizing your fat loss.
If you’ve read this far you’ve reached the most important part of your fat loss journey tips, because more than anything, it is great to be able to train every now and then but your mindset is the most important part in achieving success in it and maintaining it. The key things I drive is hard work, patience and consistency in achieving your goals, because these are needed in achieving any success, so get your mind right, get that work in and realize that you are human and will make mistakes, so don’t be so hard on yourself when you do.