So, one has an excess of fat deposited around their waist and particularly on their sides. The love handles keep expanding, the belly pooch keeps sagging, and the side flab just piles up higher. The question is how do we get rid of all of this fat? Can we do it without exercise or is that a requirement for weight loss? Let’s take a closer look and see if we cannot figure out how to reduce.
Get Rid of Side Fat Without Exercise?
Do you technically need to exercise, to lose fat? No.
Does it help a lot? Yes.
Is it better for health to exercise? Yes.
Now that we have that out of the way, let’s talk about melting off those love handles, without having to go to the gym. Again, one can have more flexibility in their diet, if they do incorporate exercise.
However, if you’re not going to go to the gym, please understand that your diet has to be on point. You have very little room for error or cheating.
To lose side fat, we are going to need to tap into our body’s fat storage. Fat is simply stored energy. I know that sounds obvious, but so many people identify body fat, with ‘who they are’. It’s a weird psychological thing, but it’s amazing how many folks miss this basic fact.
The two ways to tap into this stored energy are: taking in fewer calories than the body requires to stay at a certain weight each day and/or by expending calories through work (aka exercise). We’re going to focus on the first case.
In order to lose the fat around the waist, sides, belly, hips, etc…there is going to be a gradual reduction in fat storage, from the body as a whole. Meaning, the body doesn’t just draw from its fat stored in one area, but from the entire body as a whole. It’s a gradual reduction in stored energy.
As such, we need to determine how many calories we need to consume each day to be in a caloric deficit.
Simple Steps to Losing Fat Fast
- Get a phone app or go online and find a calorie calculator. You will need to know your weight for the calculator to determine how many calories you need each day. Now, these calculators will determine how many calories you should eat for maintenance (stay the same as you are), and how many to lose a set number (say, 2 lbs per week).
- Track how much you’re currently consuming each day. Then, aim for hitting the target total calories that the calculator tells you (that 2 lbs per week caloric number).
- The easiest way to get to that number is to slowly reduce the number of calories you eat for the first week, until you hit the target number for the rest of the weeks moving forward. So, for instance, on the first day you’d eat 100 calories less than normal. This could be as simple as removing a piece of cheese from a meal or not drinking a soda or beer. On the second day, remove 200 calories, and so on until you reach the goal. Why do this? It is psychologically easier to give up things gradually instead of all at once.
- The other option is to hit that target caloric deficit on the first day and just have discipline. This is quicker, but again, lots of people have trouble sticking to an immediate reduction in how much they eat on a given day. You’ll almost certainly have to push through some hunger pangs, until your body adapts.
- Continue to hit the target caloric number, track your weight, and adjust as necessary. The number on the scale isn’t always going to go down in a linear manner. For example, there have been plenty of times when I’ve been on point with my diet/exercise routine for 4-5 days straight and I’ve gained weight. However, on the 6th day, I’ll be 3 lbs lighter and lose another 2 over the next week. Sometimes, our body is holding extra water for a period of time, and the scale remains the same…don’t get discouraged, it’ll sort itself out if you stick with the plan.
Following these simple steps will get rid of the excess side flab or belly fat, no problem. The key is being consistent with your daily caloric intake and keeping yourself accountable.
It does take time to lose fat. I know people want it all gone overnight, but it doesn’t work that way. I mean, it took time to put all that weight on, it is going to take time to burn it off. Don’t rush and have patience. 8-12 lbs per month is a good pace and makes a huge difference to how one looks.
Don’t just look at the scale number. Take measurements of your waist on a weekly basis. Even if you don’t notice the change in the mirror, the measuring tape can tell a different story.
You might not visually notice an inch loss around the waist and be totally surprised when you do a measurement.