How to Lose Belly Fat Consistently

October 11th, 2009 | Author: Alex Eatly

Lose Fat

Ok it’s the 3rd Week of The Slimmer Abs and Thighs Transformation and up until now you should have developed your nutrition plan, eating breakfast every morning, having 5-6 small meals containing protein, fiborous carbohydrates and healthy fats with every meal regularly throughout the day, eating as many different coloured fruit and vegetables as possible, while cutting out high calorie drinks and replacing them with water or green tea.

I would recommend going through your food diary you downloaded from the first week and highlight all the good meals with a nice bright colour and then highlight the bad foods or the missed meals with a dark ugly colour. Right now your food diary should be looking quite bright and colourful with maybe a few dark shaded areas. There shouldn’t really be many gaps either.

If it’s not and you haven’t been doing the above then go back and read over Week 1 and 2 of the Your Slimmer abs and thighs transformation.

Remember eating regularly every 3 hours or so really does boost your metabolism, eliminates cravings and help you lose belly fat.

Weight Loss Help How to Lose Belly Fat Consistently

Now onto this week’s Slimmer Abs and Thighs Transformation Tip

A common question I hear is “I’ve been exercising for a long time, but I’m still the same weight. Why haven’t I seen any results?”

Everybody knows that if you want to see results and Lose Belly Fat you must measure your progress with a few baseline measurements. By tracking your progress and following a few key measurements it gives you a way to track the effectiveness of your effort & commitment as well as a form of motivation, therefore if necessary, changes can be made to nutrition or exercise to get more of what you want.

The best way to permanently and consistently lose stubborn fat is to take a few key measurements and track your progress.

However, a scale doesn’t tell the whole story. In fact, your body is no doubt making small changes each day, changes that can’t always be measured by the tools we have available.

If that’s the case, how do you know if you’re making progress?

There is no singular method I suggest for recording your progress, rather a collection of feedback and measurement tools. These feedback tools also give you the data needed to plot your course and set your goals (eg. How much weight to lose, when by?).

Methods such as the mirror and photographs are useful, but they’re also subject to the limitations of your own self-perceptions. Other people’s opinions are useful if the feedback is honest, but they can also steer you in the wrong direction if they’re just being nice to avoid hurting your feelings.

woman mirror 300x201 How to Lose Belly Fat Consistently

All these methods have value, so use them. However, the best measurements of your progress must be objective measurements such as body fat percentage & circumferences. The skin-fold calipers, scale & measuring tape don’t lie.

Body Fat Scales and hand grip tests

The advantage of using a Body Fat Scale is convenience and the ability to test yourself at home – nothing beats them for convenience and ease of use. No pinching, no uncomfortable situations, and no wasting 10 minutes of precious training time! However, what you gain in convenience, you might lose in accuracy.

If you decide to use the scale, keep in mind that measuring yourself at different times of the day can produce inconsistent results because your body water level fluctuates throughout the day. If you think the scale is giving you consistent and repeatable measurements, then by all means continue to use it.

Circumferences

Circumferences can also be another source of feedback and are taken with a tape measure.

Chest: Across the Nipple Line

Waist: At the narrowest point of the waist, below the rib cage and just above the top of the hipbone. If there is no apparent narrowing of the waist, measure at the naval.

Hips: With feet together, at the widest portion of the buttocks.

Thigh: Just below the buttocks or 10inches above the top of the knee.

Calf: At the maximal circumference between the ankle and the knee.

Upper Arm: At the maximal circumference of the upper arm, with arm extended, palm facing forward.

The hip to waist ratio is one example of the circumference method. These tests are simple and convenient.

Waist-to-hip Ratio

It has been found that the relationship between your waist and hip size can predispose you to health risks, therefore is a good indicator of your current health. Abdominal fat is the worst fat, a lower waist-to-hip ratio means fewer health risks.

To figure out your waist-to-hip ratio, measure your waist at the belly button and your hips at the widest point (around your buttocks). Divide your waist by your hips.

A ratio above 0.80 for females may put you at risk for a number of diseases.

Below you can download Your Slimmer Abs and Thighs Assessment Form below so you can fill it in:

Click Here to download Your Slimmer Abs and Thighs assessment Form

Take your measurements today, fill in the chart and then we’ll re-test in 4 weeks. You don’t need to measure every day or every week for that matter. Just focus on following a healthy nutrition plan and getting your workouts done consistently.

P.s If you live in Cardiff and are interested in A Trial Workout with a Cardiff Personal Trainer then Visit www.CardiffPersonalTrainer.com to Book it today – only 2 spaces available.

Your Friend & Transformation Coach

Alex Eatly x