In this lesson, you will determine why setting goals is important in losing stomach fat and how they will help you to stay motivated. These are steps that a lot of people neglect, and by doing so can affect their weight loss success.
“In order to know where you’re going. You need to know where you’re starting from.”
Step 1: Assessing your body weight. This should be the first step in any belly fat loss plan. The goal here is to provide you with a real number to help you set realistic goals.
You will need two key measurements: your body weight using a scale and your waist circumference using a tape.
These measurements serve two purposes, to give a weight loss number to shoot for and determine if what you are doing is helping you in losing stomach fat.
If it is, keep doing it; if not, you need to adjust and fine-tune your weight loss strategy.
This abs book has helped a lot of women in this department.
Weighing yourself is fairly straightforward. Make sure the scale is level on the floor and that you are wearing as little as possible. Write down what you weigh and the date in a journal.
Don’t worry about the number if you discourage because it is more than you tough. Instead, use it as motivation on your quest to losing stomach fat.
|Minimum for all adults
(BMI = 20)
|Maximum for all adults
(BMI = 25)
Step 2: Waist circumference measurement. For this, place the tape snuggly around your waist but not so tight as to squeeze your belly. Do not suck it in or hold your breath.
Use your belly button as a reference and make sure that the tape is horizontal or parallel to the floor. Again, write the number down in your journal.
The tape is actually more precise than the scale when it comes to measuring body fat, especially when you’re in the beginning stages of exercising. Because this is when you will build muscle easier, and inch for inch muscle weighs more than fat. This means muscles will take up less space than fat, making the tape measure a more accurate tool.
Your BMR (Basal Metabolic Rate) is the energy your body burns when it is at rest to maintain normal function. This free tool will calculate your BMR as well as your total calorie requirement.
Importance of goal setting.
“The people who succeed at permanent weight loss are the ones who have chosen their goals wisely and pursued them.” Quoted from Dean Anderson, the fitness behaviour expert.
But how do you choose goals that are right for you? How do you keep on course to reach your goals? The answer: be realistic with sensible goals and expectations for yourself. You will be more likely to reach them. A small short-term weight loss goal is realistic and achievable.
So, what is a healthy, realistic, and achievable goal? Reach for a weight loss of between 7 and 10 percent of your current body weight in the next four months.
For example, if you weigh 150 pounds and aim for 10 percent, you will need to lose 15 pounds in four months or about 1 pound per week.
Most guidelines recommend that you not exceed two pounds per week because it is easier to gain back once you go off the program.
Losing stomach fat in small amounts at a time makes it easier to maintain.
Make a plan: once you set your goals, you need to record it in your journal and a plan to reach it. In your mind, this will make it specific, measurable, and tangible.
Here is an example of the plan I used when I decide to lose weight.
I measure 5’11” and weigh 210 pounds. I will lose 21 pounds in 12 weeks. For this, I will need to cut 500 calories a day with diet and exercise.
To attain my goal, I will:
- Replace one soda a day with water.
- Eat a high protein breakfast instead of nothing.
- Walk a least three times a week for 30 minutes.
- Replace one sugar snack a day with an apple.
When you break down your goals into specific items really puts a focus on them. This will make them more attainable but remember to adjust them and even set new ones as you progress in your losing stomach fat journey.
Also, if you realize that you set your weight loss goal too high (which is very normal at first), reduce it or change the length of time you set to reach it. Remember that you are not a pro yet, and adjusting your goals will help you stick to them and reach them.
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