WANT TO LOSE BELLY FAT??

Spot Reduction of Fat is a Myth:

• You can never reduce fat from a specific body part.
• Training abs doesn't reduces belly fat, training arms doesn't reduces fat from arms & training legs doesn't reduces fat from legs.
• Training muscles & reducing fat are two different things.

How To Reduce Body Fat Then:

• To reduce your overall body fat you have to stay "Calorie Deficit".

• Your body is a biological machine, it needs energy to function, and that energy is measured using a unit called "Calorie (kcal)".

• To maintain your current body weight with the amount of activity levels that you have, the total energy that you spend in a whole day is called your "Maintenance Calories".

Calculating Your Maintenance Calories:

• "Maintenance Calories" have 3 major components:
  (i) BMR (Basal Metabolic Rate).
  (ii) Calories that you burn via Physical Activities.
    (a) Basic Physical Activities
    (b) Major Physical Activities
  (iii) Calories that you burn by Digesting Food.

• "Basal Metabolic Rate" measures the minimum amount of calories that your body needs to perform necessary functions.

• These necessary functions include: pumping blood, digesting food, breathing, keeping a stable body temperature, growing hair and skin, etc.

• You can calculate your BMR using online calculators, they're also pretty accurate if you give them correct data.

• Roughly 10% of your BMR is the amount of calories that your body burns via basic physical activities.

• These basic physical activities include: eating, sitting, standing, walking for short periods, using the washroom, shivering, etc.

• Again, Roughly 10% of your BMR is also the amount of calories that your body burns by Digesting Food.

• Now rest of the calories are the calories that are burnt by our body when we do major physical activities like working out: doing gym, cardio, calisthenics, martial arts, etc.

Staying Calorie Deficit:

• There are other ways also to calculate "Maintenance Calories", but I personally prefer calculating each component individually and adding them up. It's pretty convenient and accurate, but if you're curious then you can research about other methods also.

• And I will recommend you to not to use online calculators for calculating your "Maintenance Calories", calculate them on your own, it's much more accurate.

• Example: My BMR is 1800kcal, I burn 300kcal everyday by working out 1 hour in gym, I burn 200kcal everyday by doing 15-20mins of cardio, 180kcal are burnt by me doing basic physical activities and again 180kcal are burnt by me everyday by digesting food. So, my Maintenance Calories are 2660kcal.

• Now, if I want to reduce my fat then I will eat 300-500 less calories than my "Maintenance Calories", and this is called staying "Calories Deficit".

Fat to Calorie Conversion:

• Now let's talk about fat, fat in our body is just an energy reserve. 

• When you eat too much food, your body have more glucose than it requires, and when this happens, your body just converts that extra glucose into fat to store this extra energy for future use, because our body is made for survival, it doesn't wants to waste this extra energy. 

• Now, my maintenance calories are 2660kcal and I am consuming 2160kcal per day, which means I am staying 500kcal deficit everyday. 

• My body needs that 500kcal energy, but I am not providing that to it. So, it will just use the fat now to fulfill this need of energy, and my body will start losing fat. 

 • 1kg fat = 7700 kcal, if you stay 500kcal deficit everyday then you will lose 1kg fat in 15 days.