How to lose belly fat effectively

The golden rule is: eat less and move more.

The calorie/g log

1g Fat = 9cal

1g Alcohol= 7cal

1g Carbohydrates = 4cal

1g Proteins = 4cal

So here is secret number 1: keeping your midline in great shape starts in the kitchen

Have you noticed that restaurants now show the total calories next to the meal on the menu? You have to get calorie-savvy because it is hard work to get the calories out of storage once in and it so easy to eat or drink more than what you need.

So how do you work out how much calories you need to eat and drink daily?

Take your weight in pounds 180lbs (81.6kg) x 10 = 1800 (base calories for the day)

Calculate your weight x active calories (2 low activity, 3 moderate activity, 5 active)

180lbs x 3 (moderate activity) = 540cal and add them to your bases calories

1800 + 540 = 2340cal (your maintenance calories what you should eat and drink in one day)

Base Calories: 180 X 10 = 1,800

Activity Calories: 180 X 3 (moderately active) = 540

Maintenance Calories: 1,800 + 540 = 2,340

Weight Loss Calories (cut 500cal)

2,340 - 500 = 1840

So guess what, there are 3500cal in one pound (450g) of body fat, if you want to aim to lose 1 pound of body fat per week you need to cut 500cal from your daily food intake and stick to 1840cal eating plan per day: (2340cal - 500cal = 1840cal)

The 500cal and more snacks are normally the white stuff (bread, pastry's) with the meat and sauces like the hamburger and fries or the 10 - 14-inch pizza quick snacks.

Aim for healthier and easily digestible foods if you really want to see a difference.

Secret number 2: Movement

Walking for 1 hour at a speed of 5.6km/h (brisk walking), weighing 180lbs (81.6kg) will burn approximately 311cal.

The calorie mathematics to lose belly fat:

Day 1 - Day 24

Do a brisk-walk (speed of 5.6km/h) for 1hr (burn approximately 311cal) and cut 500cal from your food intake daily and have a calorie deficit of 19464 calories, which means you will drop 5.5pounds (2.5kg) of intracellular fat in 24 days.

9 tips that really work:

- Avoid sugar and if you have a weak moment have the sugar on its own because having it with a meal will allow the brain to snap up the sugar first for energy and STORE the rest of the meal.

- Eat watermelon for dessert.

- Drink enough water daily (rule of thumb for an adult is 2lt)

- Drink a cup of warm water daily. It will help for digestion, constipation and will suppress your appetite.

- Avoid deep-fried food and carbonated fizzy drinks.

- Use your palm to measure your portion sizes.

- Separate your protein (meats, fish) from your carbohydrate food (rice, pasta, potato, bread) in meals. Eat protein with vegetables or salad and carbohydrates with vegetables, salad or sauces.

- Make a conscious effort to add more movement in your day. Take the stairs!

- Walk, stand and sit up straight.

Yes, you can!

The above advice is from renowned fitness expert, Marius Van Der Walt, human performance coach since 2002. He is currently part of PGS (Premium Group Sports) in Qatar.

With a passion for mindset motivation and performing under pressure, Marius will offer some tips every week to help you prepare for skills that are as relevant in the gym as in the boardroom.

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