How can I lose belly fat without losing overall weight?

1. Eat A Sufficient Amount Of Protein

When it comes to maintaining muscle, your total daily protein intake is the single most important dietary factor of them all.

It’s not specific food choices, or when you eat, or how often you eat, or carbs, or supplements, or even the exact size of your caloric deficit

2. Maintain Or Increase Strength Levels

Would you be surprised if I told you that using a well-designed weight training program is crucial for maintaining muscle while losing fat?

No? I didn’t think so.

What may surprise you, though, is that it’s more than just “using a workout program” or “doing strength training” that provides the muscle-retaining benefits we want.

3. Don’t Reduce Calories By Too Much

As I explained earlier, a caloric deficit needs to be present in order for you to lose any amount of body fat, and that means you’re going to need to reduce your calorie intake by some degree.

The thing is, that degree of deficit can be all kinds of different sizes ranging from unnecessarily small to excessively large.

4. Reduce Weight Training Volume And/Or Frequency

A caloric deficit is really an energy deficit, and while this is fantastic (and required) for losing any amount of body fat, it’s not exactly ideal for maximizing weight training performance and recovery.

This is something we just talked about a second ago in terms of larger deficits having a larger negative impact in this regard.

5. Get Pre And Post Workout Nutrition Right

Your pre and post workout meals, aka the meals you eat before and after your workout, are not quite as super important or hugely significant as most people make them out to be.

They are just one of many factors of your diet that are secondary to your total calorie and macronutrient intake (i.e. protein, fat, and carbs), which is always what matters most when it comes to losing fat or building/maintaining muscle

6. Incorporate Refeeds Or Calorie Cycling

As I’ve explained throughout this article, the simple act of being in a prolonged caloric deficit causes a variety of changes to occur that increase the risk of muscle loss.

From hormonal adaptations, to increased lethargy and fatigue, to a reduction in performance and recovery… it all just makes losing muscle more likely to happen.

7.Eat More Slowly

Just because you’re feeling ravenous doesn’t mean you should inhale your plate of food! Slowing down and taking time to chew your food can make a difference in your satiety levels and your waistline. In fact, research shows that fast eaters tend to gain weight over time because their brains can’t register how much they’ve consumed. They end up taking in more food, and thus more calories. Eating slowly can curb your appetite and help you eat less while sending stronger satiety (fullness) hormones to your brain.

8. Use Smaller Plates

Believe it or not, a simple way to cut calories and lose weight comes down to the size of your plate! Smaller plates lead to smaller portions (and less calories consumed). They also produce a powerful optical illusion that makes everything on your plate look larger in comparison. For example, a small portion of food on a small plate takes up more volume and appears larger than when placed on a big plate. Crazy as it might seem, this effortless change can make a huge difference!

9. Sniff Mint

Mint ranks high on the list of weight loss smells, or harmless scents that can curb your appetite. Experts believe that inhaling neutral, subtly sweet smells like peppermint, or the aromas from a fresh apple or banana, can increase your satiety after hunger strikes.

10. Drink Ice Water

Drinking ice cold water can increase your body’s calorie-burning activity. How? Well, after consuming a large glass of freezing cold water, your system cools down. Your body has to expend extra energy in order to warm it back up. As a result, water can boost your metabolism and lead to more calories burned throughout the day. If plain ol’ H20 bores you, add a splash of lemon juice!

11. Increase your Fiber Intake

As a carbohydrate your body can’t digest, fiber slows digestion, acts as an appetite suppressant, and helps you feel full without adding a bunch of calories to your diet. It fills your stomach and wards off hunger pangs while sending strong signals to your brain that it’s time to stop eating. When upping your fiber intake, make sure you’re drinking enough water!

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