Are you trying to lose belly fat which you can't seem to shift? If you are someone whose motivation is constantly up and down, or are frustrated with the fact you just can't seem to shift your unwanted belly fat, here are ten top mindfullness tips to ensure you stay consistent towards losing weight.
1. Stop searching for motivation & instead become more disciplined to lose belly fat
Losing belly fat can be a slow process. Motivation normally presents itself once we see an initial result or we realise we can do something we otherwise thought we couldn't. Become more disciplined and you will feel more motivated by the small wins that being consistent brings.
2. Remember that change happens slowly, so set small, achievable goals in a realistic time frame. 1lb a week for belly fat loss is recommended
Trying to fast track your fitness results is a sure fire way to self sabotage. Weight loss and building muscle takes time. Set realistic goals and enjoy the process of feeling healthier and getting fitter.
3. Remember a calorie deficit is what reduces belly fat. Successful weight loss is all about what’s on your plate
The best way to lose belly fat is to create a calorie deficit by simply reducing the calories you consume. Trying to burn off fat simply from exercise does nothing if you are still overeating to begin with.
4. Add resistance training to your plan. More muscle means better muscle tone and better aesthetics
In my experience people generally want to be leaner and better defined. This means a reduction in belly fat and a development in muscle. Do resistance training to build muscle which will not only improve your shape but will help you become stronger and feel more empowered.
5. If you are planning on doing endless amounts of cardio to lose belly fat, revert back to tips No 3 and No 4
If you are short on time of energy, always choose lifting weights or resistance training over cardio. More muscle means better aesthetics and better body confidence.
6. You only need to do structured exercise around 3 - 4 times per week for good results
When it comes to intense training, it's so easy to enter into the 'more is better' mindset. The truth, however, is the body needs rest and recovery from intense exercise to facilitate the best results. Working hard 3 - 4 times a week while factoring in rest days offers the best long term results.
7. You do, however, need an active lifestyle for general health and wellness
Outside of your structured workouts, it is crucial to keep your body moving for general health and wellness. Daily activity can help reduce poor posture and muscle stiffness. You can also burn more calories (which will help to lose belly fat) with low intensity movement (such as walking) over the course of the day than you can working out intensely for an hour.
8. Choose taking action instead of overthinking to lose belly fat
It's very easy to get mixed up in the confusion of what you feel you should be doing to lose belly fat when you aren't doing anything at all. Should you walk more? Start an exercise class? Join a gym, or start with eating healthier? It can all feel overwhelming. Get started by aiming to be consistent with one small action until it feels like a habit, then build in another for the best sustainable weight loss results.
9. Don’t make promises to yourself, make commitments
Have you ever promised yourself that you will 'start next week' or 'get going once the nice weather comes?'. Plan your objective in your diary so you prioritise the time. If you plan to start working out, tell people to help stay accountable. If you want to start eating healthier, start with your next shopping trip so healthy food is already at home.
10. Remember, that above all else there is no linear path to feeling happier, so take the rough days with the smooth and don’t quit
From my 20 years plus experience as a fitness coach and personal trainer, I can tell you with certainty, there is no linear path to achieving your goals and losing weight. Life will get in the way. Stress, issues with the kids, holidays, sleeping problems, work commitments, emotional concerns... They all hinder our routines, mindset and eating habits.
Do your best to ride out the tough times and enjoy it when it feels easy. The most important thing is to not stop. Keep your good habits up and remember that health and wellness comes from the inside... Keep moving and stay healthy. Looking after ourselves is so important. Plan to keep going and make positive decisions with each day that arrives.
I hope you found this useful. What's your go to mindfulness trick? Leave a comment below if you have questions or to share your weight loss success story!
Following your fitness regime I have made several changes
Not eating as much I am finding that drinking more has suppressed the hunger
I invested on a fitbit last week I walked over 70,000 steps this week not so motivated
Because I am 60 this year I am giving myself 16 weeks to notice any change