I want a flat/toned stomach. How to lose belly fat?

Okay, so, I am faced with this questions with the majority of clients when they first come on board 'How to lose belly fat'.

Let me say this, and i'll say this once only, your bodies fat content = calories you consume each day vs. calories you burn each day.

You will NOT out exercise a 'bad' diet, and by 'bad' diet, I mean eating more calories than you actually need each day (I don't mean eating 'bad foods' - I don't believe in labelling foods as good and bad as it can create bad habits - get out of that mindset!)

If you have taken upon a new workout regime, and you've lost weight, well of course that's brilliant! But if you haven't adjusted your eating.....you're going to hit a brick wall like no tomorrow in regards to progress. You will progress at first because you're ADDING more calorie burning in, right? correct. However, this will only take you so far.

You need to address the MAIN issue to ensure your progress. NUTRITION!

So, what do YOU need to know about nutrition? Of course, there's calories which is in everything we consume (even our drinks and sauces!) but what else?

MACRONUTRIENTS (For short - MACROS)- What are these? It's just one fancy word for; Proteins, Carbohydrates and Fats.

You would first need to workout how ACTIVE you are during the week to find out your TDEE (total daily energy expenditure) to ensure you calculate the right calorie intake for each day for you, based on your TDEE and age, height, weight AND GOALS.

Then, you need to ensure your protein intake is correct to ensure you maintain any muscle mass you do have or are gaining (again, this depends on your goals!) then, you need to ensure your carb and fat levels are correct. Consuming correct levels of healthy fats helps your body to recognise how to break down fat, these are essential. Carbs and Fats are also your bodies main energy sources so again, essential! (Try to keep your saturated fats under 20-30g for health reasons - this varies again dependant on you).

Sugars are another main one! Although, I preach that I eat what I want, ITS ALWAYS TO A CERTAIN EXTENT - ONLY IF IT FITS for me, I will have it. Sugars studies show should be no higher than 25-35g per day, I personally find when I have a 'craving' day, I will allow for more sugars than I usually consume. I notice that I will be bloated or more 'watery' looking the following day.

All that being said, of course exercise is essential for a healthy lifestyle, however, this alone will not progress you as far as you want to go if your aim is for example; fat loss. Exercise is essential with all of the above to assist with that 'toned' look us women so desire.

THAT is how you get a 'flat stomach'.

If you would like MY assistance in helping YOU get to your goals, give me a shout!

Gemma - LikeGem

Client Anya's 4 week transformation