{"id":263720,"date":"2021-06-08T12:56:50","date_gmt":"2021-06-08T10:56:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263720"},"modified":"2024-05-07T10:28:51","modified_gmt":"2024-05-07T08:28:51","slug":"lose-belly-fat-and-get-into-shape-with-our-simple-guide","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/","title":{"rendered":"Lose Belly Fat and Get Into Shape with Our Simple Guide"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#How_to_lose_belly_fat_Just_make_gradual_changes_in_your_life_and_the_results_will_surprise_you\" title=\"How to lose belly fat? Just make gradual changes in your life and the results will surprise you\">How to lose belly fat? Just make gradual changes in your life and the results will surprise you<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#1_Fat_loss_cannot_be_targeted_to_specific_body_parts_such_as_abs_thighs_or_buttocks_alone\" title=\"1. Fat loss cannot be targeted to specific body parts such as abs, thighs or buttocks alone\">1. Fat loss cannot be targeted to specific body parts such as abs, thighs or buttocks alone<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#2_Set_real_and_manageable_training_and_diet_goals\" title=\"2. Set real and manageable training and diet goals\">2. Set real and manageable training and diet goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#3_Improve_your_diet_and_develop_a_healthy_diet_plan_to_lose_weight\" title=\"3. Improve your diet and develop a healthy diet plan to lose weight&nbsp;\">3. Improve your diet and develop a healthy diet plan to lose weight&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#4_Set_your_energy_intake_for_weight_loss\" title=\"4. Set your energy intake for weight loss\">4. Set your energy intake for weight loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#5_Start_strength_training\" title=\"5. Start strength training&nbsp;\">5. Start strength training&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#6_Start_running_swimming_cycling_or_roller_skating\" title=\"6. Start running, swimming, cycling or roller skating\">6. Start running, swimming, cycling or roller skating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#7_Develop_your_own_plan_to_lose_weight\" title=\"7. Develop your own plan to lose weight&nbsp;\">7. Develop your own plan to lose weight&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#8_Move_as_much_as_possible_during_the_day\" title=\"8. Move as much as possible during the day&nbsp;\">8. Move as much as possible during the day&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#9_Learn_to_deal_with_stress\" title=\"9. Learn to deal with stress\">9. Learn to deal with stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#10_Rest_and_relax_regularly\" title=\"10. Rest and relax regularly\">10. Rest and relax regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#11_Do_not_underestimate_the_power_of_sleep\" title=\"11. Do not underestimate the power of sleep\">11. Do not underestimate the power of sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#12_Monitor_not_only_weight_but_also_body_measurements\" title=\"12. Monitor not only weight, but also body measurements\">12. Monitor not only weight, but also body measurements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#13_Use_fat_burners_and_other_suitable_supplements\" title=\"13. Use fat burners and other suitable supplements\">13. Use fat burners and other suitable supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Perfectly chiselled abs as we know it from the covers of Muscle and Fitness magazine are a symbol of great physical condition and perfect appearance for many people. <strong>No wonder almost<\/strong> <strong>every person desires visible muscles on their abdomen and is often willing to do almost anything for it<\/strong>. It is important to keep in mind that fitness and bodybuilding competitors, whom we look up to for perfect form, are undergoing months of hard work in the gym and in the kitchen. A perfect form with a very low percentage of fat is typically maintained only for the duration of the competition. They know that in the long run, demanding workouts combined with a strict diet could harm their health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Then are celebrities whose abs are admired around the world, such as models, specifically Victoria&#8217;s Secret angels. What connects them to bodybuilders? <strong>A low percentage of fat in the body, thanks to<\/strong> <strong>which the muscles are beautifully visible<\/strong>. Strict diets also play a big role for models which I certainly wouldn&#8217;t recommend you follow. Instead, in this article you will learn effective tips on how to successfully lose belly fat with the help of nutrition, training, quality sleep and other lifestyle factors. You can then gradually apply them in your daily life and take one step at a time to reach beautiful, firm abs.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg\" alt=\"How to lose abdominal weight?\" class=\"wp-image-263434\" style=\"width:843px;height:562px\" title=\"How to lose abdominal weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1517-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_lose_belly_fat_Just_make_gradual_changes_in_your_life_and_the_results_will_surprise_you\"><\/span>How to lose belly fat? Just make gradual changes in your life and the results will surprise you<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There&#8217;s no need to jumpstart your whole life from one day to the next just because you want a slimmer belly. Focus on small changes, develop new habits and persist with them. It takes time and patience, but the results will surely come.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Fat_loss_cannot_be_targeted_to_specific_body_parts_such_as_abs_thighs_or_buttocks_alone\"><\/span><strong>1. Fat loss cannot be targeted to specific body parts such as abs, thighs or buttocks alone<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You&#8217;re not a robot in a human body that can be programmed to have slender thighs, hips, waist or a bulky chest, unless you want to spend millions on plastic surgery or abdominal liposuction, which isn&#8217;t effective in the long run anyway. <strong>We can thank our parents for our appearance in such a<\/strong> <strong>large part because it is from them that we inherit genetic<\/strong> <strong>information<\/strong>. For some, it&#8217;s a lottery win, and for a great figure, they almost don&#8217;t have to do a thing. We all know that person who just walks by the gym and has abs that everyone else has been working on for months or years.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Does this mean that it doesn&#8217;t matter if you spend your days lazing on the couch or are active? Definitely not. <strong>Fortunately, you can influence a lot of things with your lifestyle<\/strong>. It doesn&#8217;t matter if your goal is a slimmer belly, tight thighs or toned arms. <strong>You always need to reduce your body fat percentage overall<\/strong> &#8211; <strong>that is, lose weight<\/strong>. As you lose weight, the fat starts to disappear comprehensively from your entire body, and it&#8217;s hard to check for yourself whether it&#8217;s from your stomach, thighs or buttocks first. It&#8217;s a little different for everyone. Someone loses weight right away, and in others, stomach is a body part that keeps excess fat right until the end of weight loss. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering why abs exercises themselves aren&#8217;t effective, read our article <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sit &#8211; Ups and Crunches: Why Don&#8217;t They Help You Lose Abdominal Weight?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"884\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg\" alt=\"Losing abdominal fat \" class=\"wp-image-263544\" style=\"width:843px;height:663px\" title=\"Losing abdominal fat \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1124x884.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-400x315.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-1536x1208.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_1631-2048x1610.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Set_real_and_manageable_training_and_diet_goals\"><\/span><strong>2. Set real and manageable training and diet goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To add &#8220;a six-pack by summer&#8221; to your goals list is ambitious, but you better be realistic. Focus your attention on the process that will eventually lead you to your dream destination. <strong>Start by writing down specific goals and steps to help you achieve your dream abs.<\/strong> What might that look like? As part of my training, I will train Monday, Wednesday and Saturday with strength exercises, I will go for a 30-minute jog on Tuesday and Friday. Instead of sugary drinks, I&#8217;ll just drink clean water and replace chips with crunchy vegetables. It&#8217;s up to you how you will incorporate this into your life.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I understand that the motivation is great in the beginning, but try not to burn through it right away and go slow. There&#8217;s no point in turning your life around 180 degrees and finding out in a week or two or a month that you can&#8217;t go on like this. Fulfilling the training schedule of any top athlete with a strict diet is not easy in real life for ordinary people. <strong>Focus on small changes that you gradually incorporate into your daily life. In time, this will become a big<\/strong> <strong>change that will lead you to your goals<\/strong>. It&#8217;s not supposed to be hard work, just enjoy it!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you are interested in more information about goal planning and maintaining your motivation not only for exercise, read our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/5-tips-to-stay-active-motivated-and-never-stop-exercising-even-at-home\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 Tips To Staying Active, Motivated and Continue Exercising At Home.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Improve_your_diet_and_develop_a_healthy_diet_plan_to_lose_weight\"><\/span><strong>3. Improve your diet and develop a healthy diet plan to lose weight&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Take a look at your current diet and think about whether you are eating sufficient amounts of protein, fruit, vegetables and fibre. Do you often have unnecessary calorie bombs in your diet? For at least five days, write down everything you&#8217;ve eaten and drunk.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Take a look at your diet record and assess whether you&#8217;re making these mistakes that are holding back your progression:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg\" alt=\"Abdominal weight loss diet \" class=\"wp-image-263473\" title=\"Abdominal weight loss diet \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/WhatsApp-Image-2020-09-30-at-13.23.54-1-1.jpeg 1104w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>You eat little protein or choose inappropriate sources<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Proteins are talked about much more in the sports world than any other nutrients. They are important for the protection and growth of muscle mass and can also help with weight loss.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>As a rule, more protein in the diet means:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>overall lower energy intake for the whole day<\/strong> &#8211; protein will make you feel more and more satiated after eating,<\/li>\n\n\n\n<li><strong>a decreased appetite<\/strong> &#8211; you won&#8217;t feel like eating something extra as often,<\/li>\n\n\n\n<li><strong>protection of muscle mass from burning of energy during weight loss,<\/strong><\/li>\n\n\n\n<li><strong>a higher loss of fat during weight reduction<\/strong><\/li>\n\n\n\n<li><strong>greater energy output for food digestion<\/strong> &#8211; proteins have a higher thermal effect on digestion compared to carbohydrates and fats. This means that, for example, out of the 100 kcal taken from protein, your body actually uses 70-80 kcal depending on the type of protein. <span style=\"color: #ff6600\">[2-3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>For most active people, it is sufficient if their protein intake in grams is roughly 1.4 &#8211; 2 times greater than their body weight. <\/strong><span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Where to look for protein and how to have enough in your diet? Have protein in every meal and choose especially quality sources. These include, for example: meat (lean meat &#8211; chicken, turkey breast, beef hind), fish (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna<\/a><\/span>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardines<\/a><\/span>, salmon), eggs,<span style=\"color: #ff6600\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a><\/span>.<\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>These can be interchanged with<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.com\/blog\/what-are-the-best-sources-of-plant-proteins-and-why-include-them-in-your-diet\/\" target=\"_blank\" aria-label=\"plant protein sources (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plant protein sources<\/a><\/span> &#8211; tofu, tempeh, chickpeas, lentils, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plant proteins<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering how protein deficiency can manifest, read our article<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.com\/blog\/5-warning-signals-that-you-have-a-lack-of-protein\/\" target=\"_blank\" aria-label=\"5 Warning Signs You Are Not Getting Enough Protein. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 Warning Signs You Are Not Getting Enough Protein.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You are eating too many sweet or salty treats<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sweet and salty snacks contain high amounts of simple sugars, fats, salt and calories even in small amounts. At the same time, they are low in <strong>protein and fibre<\/strong> in most cases. <strong>They don&#8217;t fill<\/strong> <strong>you up<\/strong> that much, and it&#8217;s possible that after eating one piece, you might just bite into another.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Overall, this can lead to excessive energy intake, weight gain or unsuccessful weight loss. Try reducing these types of foods, or at least replacing them with healthier alternatives that have more protein, fibre and less fat. Try <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein bars<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/protein-chips-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chips<\/a><\/span> or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chocolate<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you&#8217;re dominated by sweet cravings and can&#8217;t handle them, read our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 Steps To Get Rid Of Sweet Cravings.<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8350,28792,7185,42481,36025,28936,49009,53680,36310,48997,49021,51160 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You drink your calories<\/strong><\/li>\n<\/ul>\n\n\n\n<p>One litre of orange juice contains approximately 460 calories and 1 litre of beer contains up to 500 calories. In comparison, a litre of tap water has 0 calories. It is definitely worth drinking water! <span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Flavoured drinks<\/a><\/strong><\/span> <strong>or alcohol can easily increase your daily energy<\/strong> <strong>intake<\/strong>, which can determine whether you lose weight, gain weight or maintain weight. Moreover, after beer there are often cravings for salty foods. In an evening, it can result in a good <strong>few hundred extra calories<\/strong>. Ideally, try switching to unsweetened beverages (water, tea), or at least replacing them with no-calorie options that use sweeteners instead of sugar. If you don&#8217;t like fresh water, try refreshing it with fresh mint, lemon or even <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA amino acids<\/a><\/span>. <span style=\"color: #ff6600\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You eat little fibre<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Do you eat few vegetables, fruits, legumes, wholemeal bread or oatmeal? So it&#8217;s possible you&#8217;re low on fibre. It promotes healthy digestion and increases the feeling of satiety after a meal. <strong>A higher fibre intake will make you feel pleasantly satiated, even if<\/strong> <strong>you have taken in fewer calories than usual<\/strong>. This may make it easier to lose weight. Increase the amount in your diet gradually. Try to eat 400g or 5 portions of vegetables and fruit each day, have legumes several times a week (hummus, soup, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-protein-pasta-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">legume pasta<\/a><\/span>), try oatmeal or muesli with yoghurt for breakfast and choose mainly whole grain baked goods and side dishes (<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/bio-black-rice-country-life.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rice natural<\/a><\/span>). <span class=\"tadv-color\" style=\"color:#ff6600\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"922\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg\" alt=\"How to increase your fibre intake? \" class=\"wp-image-263511\" style=\"width:843px;height:692px\" title=\"How to increase your fibre intake? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1124x922.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-400x328.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-1536x1259.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_0681-upr.-2048x1679.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You often eat in restaurants or order food delivery<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Some restaurant meals would probably pass the healthy eating test, but even so, eating out is risky in terms of weight loss. You don&#8217;t have to eat the <strong>largest fast food order to complicate<\/strong> <strong>your path to coveted abs<\/strong>. An innocent vegetable salad with a hearty portion of oil or mayonnaise dressing is more than enough.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also, regular menu in restaurants can in some cases be a hot calorie bomb that shakes up your energy intake. <strong>It is not<\/strong> <strong>necessary to give up restaurant meals immediately, but try to<\/strong> <strong>think more about choosing a suitable dish or ideally prepare<\/strong> <strong>meals at home and freeze them<\/strong>. This will give you control over the quantity and type of ingredients used.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When eating, remember that it is not good to overeat, even if you have a carefully prepared healthy meal. For better portion size control, try using a smaller plate and eat slowly. You should feel about 80% satiated after eating.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Control portion sizes of protein, carbohydrates and fats, and become get by a healthy plate<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png\" alt=\"Healthy plate\" class=\"wp-image-191674\" title=\"A healthy diet and weight loss\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Image from food-guide.canada.ca<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Set_your_energy_intake_for_weight_loss\"><\/span><strong>4. Set your energy intake for weight loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you have already managed to make some adjustments according to the previous point, it is likely that you have reduced your energy intake and you do not even know it. This always decides whether you will be successful at losing weight or not. <strong>Your current energy intake is the calories you take from your diet, beverages and nutritional supplements.<\/strong> In case you want to lose weight, it should be lower than your energy output, which includes basal metabolism, daytime exercise, sporting activities and the thermal effect of food. As a result, it is necessary to get into a calorie (energy) deficit, which is crucial for reducing fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You don&#8217;t have to stress over hard maths. How many calories you should eat to achieve an energy deficit can be easily calculated using the calculator in the article<a href=\"https:\/\/gymbeam.com\/blog\/a-simple-guide-on-how-to-count-calories-and-achieve-your-goals\/\" target=\"_blank\" aria-label=\" A Simple Guide To Count Calories To Achieve Your Goals. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong><span style=\"color: #ff6600\">A Simple Guide To Count Calories To Achieve Your Goals.<\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Start_strength_training\"><\/span><strong>5. Start strength training&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you expected a few hundred sit-ups to be enough to lose belly fat, I&#8217;m going to disappoint you. Abdominal muscles for their growth need to be targeted just like all other muscles, but you can&#8217;t just keep repeating the same exercise over and over to get six-pack. <strong>Better bet on a <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-many-reps-should-you-do-to-lose-weight-or-gain-muscle\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">comprehensive strength training<\/a><\/span> regimen to strengthen your whole body and add abdominal training 2-3 times a week.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Make sure you have multi-joint exercises in training, such as <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/squats-the-proper-technique-benefits-and-variations\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">squats<\/a><\/span>, deadlifts or pull-ups, where you engage multiple muscles at once. When done correctly, you also activate the <strong>centre of the<\/strong> <strong>body,<\/strong> which also includes the abdominal muscles. These exercises are physically demanding and involve large muscles. This will burn more calories than, say, a bicep lift.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Strength training also has the advantage of kick-starting the metabolism, which then runs at a higher rate for several hours (up to 48) after the completion of exercise.<\/strong> After a heavy workout, not only do your muscles need to regenerate and replenish their depleted energy reserves, but they have a higher energy requirement. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg\" alt=\"Strength training and losing abdominal weight\" class=\"wp-image-263558\" style=\"width:843px;height:562px\" title=\"Strength training and losing abdominal weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Start_running_swimming_cycling_or_roller_skating\"><\/span><strong>6. Start running, swimming, cycling or roller skating<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We&#8217;ve already said that if you want to have visible ab muscles, you need to lose weight and be in an energy deficit. This is achieved by a calorie deficit &#8211; that is, you will eat fewer calories than you expend. Any kind of endurance training can can help with this.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You don&#8217;t have to run marathons<\/strong> or spend hours on a bike. Choose an activity you enjoy and increase your training time gradually. In addition to <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">running<\/a><\/span> and cycling, popular forms of endurance cardio activities include roller skating, swimming, dancing or fast walking. If you don&#8217;t enjoy longer-lasting endurance activities and want to save a little time, then try <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/classic-cardio-or-hiit-workout-which-one-burns-fat-better\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HIIT<\/a><\/span>. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may have heard somewhere that to lose weight, you have to monitor your heart rate to be in the fat burning zone. Thankfully, you really don&#8217;t have to do that. If you are interested, read our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/is-it-really-important-to-monitor-your-heart-rate-during-training\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Is It Really Important To Keep Track Of Your Pulse During Training?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Develop_your_own_plan_to_lose_weight\"><\/span><strong>7. Develop your own plan to lose weight&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As it is commonly said &#8220;so many men, so many minds&#8221;. Therefore, there could be 100 people, 100 training schedules. <strong>Everyone should<\/strong> <strong>have their own routine, which is adapted to their goals, daily schedule,<\/strong> <strong>physical condition, etc<\/strong>. You can break down your exercise plan for a week or a month and change it as needed. First, write down the types of training on each day and don&#8217;t forget to relax as well. You can then be more specific and break down the individual exercises, the chosen workload, rest periods, series counts and repetitions. <strong>Always warm up before training (running on a treadmill, fast walk), then move the whole body using dynamic stretching and include cooldown and static stretching at the end of the main training session.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Day<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Training<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Exercise examples during the week<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Monday&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Full-body strength workout<\/td><td class=\"has-text-align-center\" data-align=\"center\">Barbell squat, Romanian deadlift with dumbbell, overhead press, bent over barbell rows, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/ab-sling-straps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hanging<\/a> <\/span>leg raises, <span style=\"color: #ff6600\">kettlebell<\/span> side bend, V-sit ups<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tuesday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Go for a 45 minute roller skating session <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Wednesday&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Relax (walk)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Thursday&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Full-body strength workout<\/td><td class=\"has-text-align-center\" data-align=\"center\">Barbell deadlift, kettlebell lunges, kettlebell swings, push ups, <a href=\"https:\/\/gymbeam.com\/neoprene-hex-dumbbell-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbell<\/a> flies, triceps press-down, ball sit-ups, <span style=\"color: #ff6600\">TRX<\/span> <strong>side plank<\/strong>, ab wheel rollouts<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Friday&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">40 minutes of freestyle swimming<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Saturday&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Relax (walk)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Sunday<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">HIIT<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>30 second pause, 30 seconds exercise:<\/strong> plank, jump lunges, TRX <strong>push-ups<\/strong>, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/plyobox-wood-plyometric-box-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plyometric<\/a> <\/span>box jumps, seated <a href=\"https:\/\/gymbeam.com\/medicine-ball-gymbeam.html\" target=\"_blank\" aria-label=\"medicine ball   (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">medicine ball  <\/a>twists, jumps over a skipping rope<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Move_as_much_as_possible_during_the_day\"><\/span><strong>8. Move as much as possible during the day&nbsp;<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Physical activity plays a big role in weight loss, but you don&#8217;t have to focus all your strength on sports. Your body uses the energy you provide through food to maintain essential vital functions such as breathing, <strong>and the second-biggest calorie &#8220;eater&#8221; is the<\/strong> <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">normal activities<\/a><\/span> you do throughout the day<\/strong>. It includes walking to work, hanging out the laundry, or having a laugh-filled hour with your friend.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg\" alt=\"What affects our output?\" class=\"wp-image-263579\" title=\"What affects our output?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/IMG_7217-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Total energy output during the day is the sum of the calories that are needed for:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>basal metabolism<\/strong> &#8211; the energy our body needs to maintain essential vital functions such as breathing or heart activity during sleep or deep rest,<\/li>\n\n\n\n<li><strong>resting metabolism<\/strong> &#8211; the energy required to maintain essential vital functions at rest without additional activity accounts for 60-75% of output,<\/li>\n\n\n\n<li><strong>thermic effect of diet<\/strong> &#8211; the energy required for digesting food makes up about 10% of the output,<\/li>\n\n\n\n<li><strong>thermal effect of day to day activities<\/strong> &#8211; represents the energy that is needed for non-sporting activities such as walking to work, preparing food or brushing teeth, and accounts for about 15% of output,<\/li>\n\n\n\n<li>thermal effect of activity \u2013 energy consumed during intentional physical activity, such as training, competitions, and accounts for about 5% of output. <span style=\"color: #ff6600\">[10\u201312]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to carefully preparing your training plan, think about how to increase energy output during the day. Try walking more, take your partner for a romantic walk instead of sitting at a movie or use your bike to get to work instead of your car. Whenever you can, replace the elevator and escalator with the stairs. <strong>For example, if a 65 kg female chooses to always use the stairs<\/strong> <strong>instead of the lift, and walking briskly she will gain 20 minutes of<\/strong> <strong>non-sporting activity daily, and thus she will burn an extra<\/strong> <strong>200 calories<\/strong>. It&#8217;s 1400 kcal a week, and in a month she can lose more than 600 g of fat. And that&#8217;s just because she stopped taking the elevator. When you add a slight tweak to your diet and find time for regular sporting activity, you will see even more significant results.<span style=\"color: #ff6600\"> [13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Learn_to_deal_with_stress\"><\/span><strong>9. Learn to deal with stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can&#8217;t keep up at work, everything around you is falling apart, you don&#8217;t have time to exercise and you&#8217;ve hidden your bathroom scale so it doesn&#8217;t accidentally get in your way. Sometimes we have less on our plates, sometimes more, that&#8217;s natural. <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stress<\/a><\/span> can play havoc with us, which is why it&#8217;s important to learn how to deal with it.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try some proven techniques as below:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>include breathing exercises<\/strong> &#8211; deep breaths and exhale,<\/li>\n\n\n\n<li><strong>walk in nature,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>keep a journal,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>focus only on the things you can control,<\/strong><\/li>\n\n\n\n<li><strong>treat yourself to a massage, facial or any other form of relaxation,&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>go for a coffee with a friend,<\/strong><\/li>\n\n\n\n<li><strong>try meditation<\/strong> &#8211; e.g. with the mindfulness application,<\/li>\n\n\n\n<li><strong>listen to relaxing music,<\/strong><\/li>\n\n\n\n<li><strong>a sauna, <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-stronger-immunity-thanks-to-cold-water-therapy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hardening<\/a><\/span> or a hot bath can be very beneficial,<\/strong><\/li>\n\n\n\n<li><strong>or work out how you want &#8211; yoga, strength training. <\/strong><span style=\"color: #ff6600\">[14]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg\" alt=\"How to lower stress?\" class=\"wp-image-263593\" style=\"width:843px;height:562px\" title=\"How to lower stress?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_9551-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Rest_and_relax_regularly\"><\/span><strong>10. Rest and relax regularly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You don&#8217;t have to lie at home watching TV, but plan for at least 1-2 days a week with no heavy training. Feel free to include some activity that you know is relaxing for you. For some, it&#8217;s a walk, a stretch or a slow run. <strong>Rest is an important part of the<\/strong> <strong>overall effort<\/strong>. This is the time in which your body replenishes its energy (carbohydrate glycogen stores) and fluids after training. Also, muscles need time to regenerate in order to cope with an even higher workload than last time. You can also support <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/#TrainingAll\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">regeneration<\/a><\/span> with effective massage aids such as a <a href=\"https:\/\/gymbeam.com\/v-roll-vibrating-exercise-roller-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">massage<\/span> <span style=\"color: #ff6600\">roller<\/span><\/a> or<span style=\"color: #ff6600\"> <a aria-label=\"massage gun (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/massage-gun-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">massage gun<\/a><\/span>. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Do_not_underestimate_the_power_of_sleep\"><\/span><strong>11. Do not underestimate the power of sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you have a perfectly tuned workout and diet, but don&#8217;t give your body enough rest and sleep, the results probably won&#8217;t be what you expected. This is due to several factors.<strong> Insufficient<\/strong> <strong>sleep may affect hormone levels<\/strong>, for example (\u2191grelin the hunger hormone, \u2193leptin \u2013 the satiety hormone), which can then make you more hungry and choose less suitable types of foods. Overall, sleep deprivation is shown to be associated with more frequent weight loss failure. Sleep is also important for maintaining muscle mass during weight loss. In addition, low testosterone levels may occur if it is of insufficient length or quality. <strong>For these reasons, try to support your overall efforts with<\/strong> <strong>7-9 hours of sleep<\/strong>. <span style=\"color: #ff6600\">[16-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sleep can affect not only weight loss, but also sports performance and other important aspects of life. You can read more about the importance of sleep in our article <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/blog\/what-happens-to-your-body-when-you-dont-get-enough-sleep\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">What Happens To Your Body When You Don&#8217;t Get Enough Sleep?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Monitor_not_only_weight_but_also_body_measurements\"><\/span><strong>12. Monitor not only weight, but also body measurements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Watching your progress doesn&#8217;t mean you&#8217;ll be stepping onto the scales every morning with your breath held. <strong>You&#8217;d better<\/strong> <strong>measure your body measurements at the beginning of your<\/strong> <strong>efforts &#8211; waist, hips, butt, and even your arms and thighs<\/strong>. Schedule follow-up measurements once every 2 weeks to maintain direction, motivation, and get feedback on your efforts. To do this, feel free to weigh yourself once a month or go to InBody, which will also measure the amount of muscle and fat. You can also take progression photos and compare them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You&#8217;ll probably see changes in them that you haven&#8217;t even noticed on yourself. <strong>For measuring progression, it is important to<\/strong> <strong>weigh and measure under the same, or at least similar,<\/strong> <strong>conditions<\/strong>. This means measuring yourself at the same time of day, in similar clothing and taking into account whether you have eaten or used the toilet before. In women, the ongoing phases of the menstrual cycle are also taken into account. It has its way of affecting weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg\" alt=\"Fat burning supplements\" class=\"wp-image-263608\" style=\"width:843px;height:562px\" title=\"Fat burning supplements\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/\u0424\u043e\u0442\u043e-25-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Use_fat_burners_and_other_suitable_supplements\"><\/span><strong>13. Use fat burners and other suitable supplements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you have been thinking about how to make your efforts even more effective, consider including dietary supplements to promote weight loss. Before training, take advantage of an effective comprehensive <a href=\"https:\/\/gymbeam.com\/thor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">pre-workout<\/span> booster<\/a> that will give you a kick and <strong>provide better performance and burn more calories<\/strong>. <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fat-burner-nero-120-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Fat<\/span> <span style=\"color: #ff6600\">burners<\/span><\/a> <strong>containing active substances for maximum weight loss support are also proven in reduction.<\/strong> Supplements specially designed to<span style=\"color: #ff6600\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/appetite-control-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">reduce appetite<\/a><\/span> can also be a great choice. For a <strong>higher feeling of satiety<\/strong>, you can add fibre in the form of<span style=\"color: #ff6600\"> <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">psylli<\/span>um<\/a> or <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">apple fibre<\/a><\/span> to your diet. <span style=\"color: #ff6600\">[19\u201321] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span><strong>What should you remember?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You already know that it&#8217;s not necessary to do the endless number of sit-ups to get a slim belly. <strong>It is better focus on dietary changes, fine-tune your training schedule, add both endurance and<\/strong> <strong>strength exercises, and try to move more throughout the day<\/strong>. Also, think about getting enough sleep and rest between workouts. Then all you have to do is follow your progress, be patient and maintain your plan long term. Find a path that will keep you motivated and at the same time take gradual steps to achieve your goals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do you have your own tips for losing belly fat? Share them with us in the comments. If you liked the article, don&#8217;t forget to share it with your friends.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Have you always wanted to lose weight and get a firm abs, but you don&#8217;t know how? So don&#8217;t hesitate to become acquainted with these 13 tips that will help with diet, training and other areas for a firm belly.<\/p>\n","protected":false},"author":129,"featured_media":263410,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6305,6449,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-263720","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-abs","9":"tag-exercise","10":"tag-weight-loss","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lose Belly Fat and Get Into Shape with Our Simple Guide - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"It&#039;s not enough just to do abs exercises to get a six-pack. Read about 13 tips on how to lose weight quickly and you can forget about liposuction.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lose Belly Fat and Get Into Shape with Our Simple Guide - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"It&#039;s not enough just to do abs exercises to get a six-pack. 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