How to lose belly fat?

8/05/2015 01:25:00 PM

Gradually reducing your overall body fat percentage will eventually get rid of your belly fat. Simple? But how?

First, you don't have to severely restrict your calories and starve yourself. Below is my typical diet. I practice calories deficit on weekdays and eat normal food on weekends (cheat days). There are many ways to control the calories intake but the following plan seems work best for me. To have a toned and fit physique, the key is to lose body fat, not the body weight! And you cannot simply target the belly fat lost, it has to be the total body fat lost.

Breakfast (Mon-Fri)

Instant oatmeal with hot water; two to three slices of wheat/multi-grain bread with peanut butter, unsalted butter or sugar free jam; two hard boiled eggs (I eat about 10-15 eggs per week); bananas or fruits and coffee without sugar and cream.

Lunch (Mon-Fri)

Can be as simple as two vegetable with rice (photo below); or a full meal. I try my best to avoid high sodium food and processed sugar.

Dinner (Mon-Fri)

Skip if possible :) If I workout in the evenings, I may eat couple of boiled sweet potato, tofu, salad or steamed vegetables. Sometime, I just eat some unsalted peanut or almond and a glass of milk or soy milk. The key is go to bed with an empty stomach so that my 'engine' will burn fat over night instead of burning 'food' :) I also like to drink coffee (without cream and sugar) in the evening few times per week. Studies suggest that caffeine also help to burn fat!

Weekends are my cheat days! I pretty much eat anything! You can check out my Instagram @fredkwong about my normal diet :)

I am able to shred my body fat gradually with proper diet control/plan and cardio exercises. I will continue the current plan and make necessary adjustments along the way until I have a full blown ABS :) Again, I do not take any protein supplements or energy enhancers.

Oh Yes! I tried full ab wheel rollout from the standing position 1st time yesterday. Once I reached the bottom, I couldn't come back up to the standing position :( because my core is still not strong enough. I definitely need to practice more. This is a very good workout for the ABS and strengthening the core!