In a viral TikTok video, weight loss coach @project.s.lifestyle has offered her expert advice on tackling stubborn belly fat, particularly for those aged 35 and older. Her strategy centers around two main principles—caloric balance and muscle building—promising significant results for those who follow her guidance closely.
According to @project.s.lifestyle, localized fat loss is a misconception. “You cannot target fat loss in specific areas,” she explains. The only effective way to reduce belly fat is by decreasing overall body fat through a holistic approach.
The first step involves creating a modest calorie deficit. This means consuming fewer calories than you expend throughout the day. To determine the appropriate calorie intake, she advises multiplying your target weight in pounds by 12. For instance, if your goal weight is 150 pounds, aim to consume approximately 1,800 calories per day.
However, @project.s.lifestyle warns against extreme calorie restriction, especially for those over 35. “Consuming too few calories can slow down your metabolism,” she cautions, which could counteract weight loss efforts. To avoid this pitfall, she recommends maintaining a daily buffer of about 200 calories. This flexibility helps manage the challenge of consistently hitting a precise calorie target and promotes a more sustainable approach to weight loss.
The second crucial step focuses on muscle development. “Protein is essential for building and repairing muscle,” she notes. Increasing protein intake supports muscle growth and recovery, leading to a more toned appearance. In conjunction with this, she emphasizes the importance of lifting weights three to four times a week. This not only boosts metabolism but also enhances calorie burn throughout the day.
For those working out at home, she suggests using dumbbells, while gym-goers should incorporate a range of weightlifting exercises. According to @project.s.lifestyle, dedicating 45 minutes to an hour to weight training sessions can lead to substantial improvements in fitness and body composition.
In summary, the combination of maintaining a slight calorie deficit and building lean muscle through regular weightlifting can significantly impact the reduction of stubborn belly fat. Adhering to these strategies consistently is key to achieving lasting results and transforming one’s physique.
Related Topics:
How To Lose Weight In 3 Weeks Without Exercise
