When losing weight, slimmers will want to build and maintain muscle, while eliminating excess body fat.
An expert shared five useful tips to follow to lower your body fat percentage and tone the midriff, including the optimal number of steps to take every day.
Director and co-founder at The Fitness Group Steven Dick explained that, to lose belly fat, you must target fat from your entire body.
He told GB News."The truth is, you can't spot-reduce fat in one area, but you can reduce body fat in general, and by doing so, you'll necessarily lose belly fat too. The secret is a combination of good diet, strength training, and metabolic conditioning."
The expert recommended strength training two to four times a week
GETTYTo do this, the expert shared five pieces of advice, including the best types of exercise, the best foods and lifestyle factors to be mindful of.
Incorporate strength training, cardio and walking with a high-protein diet. It is also important to manage stress and sleep.
NEAT (Non-Exercise Activity Thermogenesis)
All activity you do during the day adds up, so aim to stay active where possible. Think going for a lunchtime walk or making a point to stand up regularly.
Steven added: "Brief daily activities - walking, standing, climbing stairs - account for daily caloric expenditure. Shooting for 8,000 to 12,000 steps a day can be a game-changer."
Strength training (two to four times per week)
Steven said: "Resistance training develops muscle, which boosts your resting metabolic rate, so you burn more calories - even when you're sleeping.
"Compound exercises such as push-ups, deadlifts, and squats work several muscle groups and optimise fat-burning."
High-Intensity Interval Training (HIIT)
The expert explained: "Studies show HIIT training burns 25 to 30 per cent more calories than steady-state cardio in a shorter period. Brief intervals of intense effort (burpees, kettlebell swings, sprints) with rest in-between burns fat and increases metabolism." The metabolism is responsible for burning fat in the body.
Complete food and high-protein diet
Stocking up on high-protein foods, and avoiding processed items where possible, can improve your health and help with weight loss.
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Look for whole foods and high-protein items
GETTYSteven added: "Protein intake (1.2 grams to 2.2 grams per kg of body weight) maintains muscle mass and satiates, preventing overeating.
"Consume lean proteins (chicken, fish, eggs), healthy fats (avocados, nuts), and high-fibre carbs (vegetables, quinoa) to keep hunger and blood sugar levels in check."
Less Stress & Improved Sleep
Your lifestyle is also important, and the pro recommended prioritising sleep and reducing stress levels.
"Chronic stress raises cortisol, which encourages the storage of fat, particularly in the midsection," he added. "Seven to nine hours of good-quality sleep is necessary for weight and metabolic regulation."
