How to shed belly fat in just 4 weeks
Excess belly fat can indicate potential health risks, including conditions like Type-2 diabetes and heart disease. A study conducted by Dr Saleyha Ahsan with the Trust Me, I’m a Doctor team and a group of volunteers, discovered that focusing on diet, rather than exercise, is the most effective way to reduce belly fat.
Using this calorie calculator, you can estimate how many calories you should consume daily to shed an lots of belly fat in four weeks*. The calculator provides your maintenance calories, and to begin losing weight, you’ll need to reduce that number by 500 calories per day. This approach helps you lose belly fat quickly.
*Note: If you are underweight, this weight-loss method is not suitable for you.
How Fast Will You See Results?
On average, volunteers lost 1 inch from their waist for every 4 pounds (1.81 kg) of weight they shed. If you lose 1 pound (0.45 kg) per week, you can expect to lose around an inch off your waistline after four weeks. According to dieticians, eating 500 fewer calories than your body requires daily will help you lose about 1 pound each week, though results may vary between individuals.
What Should You Eat?
Volunteers were advised to measure their food portions using their hands. The recommended daily intake includes:
Three fist-sized portions of carbohydrates
Two palm-sized servings of lean protein
Two cupped handfuls of vegetables or salad
Two fist-sized servings of fruit
Two thumb-sized portions of fats or oils
You can also have 200ml (about ⅓ pint) of milk or two 125g pots of natural or low-calorie yogurt. You can stick to your usual diet, but it’s important to reduce your portion sizes. Try to avoid or limit high-fat and sugary foods, such as fast food.
Keep in mind that the rate of belly fat reduction differs from person to person, so even if you follow the calorie reduction guidelines, your results might not be the same as others. As you lose weight, your calorie needs will change, so you’ll need to adjust your daily intake accordingly to maintain a 500-calorie deficit and continue losing 1 pound (0.45 kg) per week.
