Ever worried about losing your curves while trying to lose some fat on your belly? This article is for you.
This article will teach you the tricks that will help you lose belly fat without losing your curves in the process.
There is an overload of false information about this topic but it is really not complicated. The whole process involves just 5 steps and these 5 steps are discussed in this article.
And if you stay committed to these steps, will start seeing your abs in the first week.
Let’s quickly dive into the topic and I’ll briefly talk about how to grow a bigger booty while losing belly/body fat.
LOSE BELLY FAT WITHOUT LOSING YOUR CURVES!
Over the years, different diets have emerged to help people lose weight. People thought these diets are the only way to lose weight until scientific studies revealed the secret of weight loss. Studies have shown that to lose weight a person must reduce his/her food intake and increase activity. When your food intake is reduced, the body is said to be in a calorie deficit.
Once your body is in a calorie deficit, you begin to lose weight all over your body. However, it has been observed that if you perform workouts targeted at the area of the body you really want to reduce, you will lose more fat in that area. So imagine you reduce your food intake, perform abs-specific exercises and then add some total fat burning exercises like cardio? You will be getting that flat tummy in no time.
How then do you lose the belly fat without Losing Curves?
Well, when it comes to losing fat and keeping your curves and butt, there are some tricks you must know and they are revealed in this article. These 5 steps are all you need.
5 Steps on How to Get a Flat Stomach without Losing Curves or booty muscle.
Please note; these 5 steps are all you need to lose belly fat while retaining your hips and booty muscles.
Anything other than these are just sales pitch aimed at selling you a program or meal plan.
#1- Be on A Calories Deficit (15 -25% max from maintenance).
As stated earlier, you must reduce your food intake in order to lose fat but the percentage of calories you cut is very crucial in this process. You do not want to be on a very high-calorie cut if you want to maintain your curves while losing the belly fat.
The percentages that have worked the best in retaining the most muscle/curves when trying to lose fat is 15% to 25% cut from your maintenance calorie.
When you cut off so many calories from your maintenance calorie, you stand of chance of losing your curves and booty alongside. This happens because your body will burn both fat and muscle to get energy for your daily activities.
So how do you measure your calorie need, your maintenance calories and deficit calories?
Well, a simple way to measure your calories is to multiply your body weight in pounds by 14 to 18 depending on how active you are.
Or you can go here to calculate your calorie requirement.
But personally, I think the most sustainable method to achieving a deficit, maintenance and even eating on a surplus is called portion control.
Though, this method requires that you take some weeks or months to study and know the calorie content in your food and how they apply to your body. I believe portion control is the most stress-free method.
What is Portion Control?
Portion control involves tracking and keeping a record of your food sizes in combination with your activity level to help you maintain a certain body size or reduce your weight and maybe even gain weight if that is the goal.
So this means that you keep account of the quantity of food that you currently eat to be at your current size and measure/note your work level as well.
Then you want to cut down the food size by 15% or 25% i.e. a quarter or less portion if you really want to lose those belly fat.
Take a look at the portion control chart above to get a clearer understanding of this concept.
You can read more on portion control here.
If you are skinny with fat on the belly, you will have to eat at your maintenance calorie and focus on building lean muscle, with time your body will undergo a body recomposition.
Also, cut out unhealthy food totally from your plan and replace them with healthy options. You can download the free nutrition guide below for a healthy eating pattern to follow.
#2-Eat Enough Protein, Fat and Carbs Daily
Most of the time, I hear people say they want to cut off carbohydrates from their meals in order to trim their belly.
The truth is if you cut out the carbs and your total calories are still higher than energy expenditure, your belly fat is not going anywhere especially if you are not training for general body recomposition.
Fats and carbs are not bad for you and they are not the reason your body is storing more belly fat, genetics could be held accountable for that.
As a matter of fact, carbohydrates and fats help you maintain a high energy level during your calorie restriction which is what helps you train hard enough to prevent your muscles from being used as energy.
If you decide to still reduce your fat and carbs, please do not go below 15% for carbs and 20% for fats.
Then protein should be as high as you want, follow the protein guide below.
To maintain your curves while you lose stomach fat, you have to be eating a little more protein than you normally consume.
When on maintenance calorie, it is recommended that you eat at least 0.8gram of protein per pound of your body weight daily or 1.5gram per kilogram of your body weight daily.
However, when on a deficit, your protein requirement will go a bit higher in order to promote good nitrogen balance and to prevent any muscles/curves loss during this fat loss phase.
According to research conducted by Stefan M. Pasiakos, Lee M. Margolis, and Jeb S. Orr on the 30th Dec, 2014 issue of the FASB Journal , eating an increased protein ranging from 1.6–2.4 g/kg daily will do the trick.
It essential to note that your protein source should come from complete proteins with all the 9 amino acids present.
If you are still confused and need a quick way of calculating your calories with a break-down of your daily protein, carbohydrate and fat amounts, you can use this free Macronutrient calculator here.
#3 – Abs Exercise Tips To Lose Belly Fat And Keep Your Curves.
In order to lose tummy fat, it is important to perform abs exercises to directly target and burn the fat on the belly. This article is in no way saying that you only need to perform abs workout and your belly fat will melt away automatically.
On the contrary, a study conducted by Vispute, Sachin S and his team in 2011 shows that performing abdominal exercises alone will not help you achieve a flat stomach.
To get a flat tummy, you will need to combine an abs workout with a general fat burning workout.
Examples of such general fat burner exercises will include any form of Aerobics exercise, a total body Strength Training, HITT training (High-Intensity Interval Training) or LISS (Low-Intensity Steady State cardio).
The general exercises will help you to burn fat off the entire body and with the abs workout, you will be losing more of the stomach fat.
I have put together in the video below a perfect abs workout routine for you to follow along.
It has both a combination of target abs exercises and HIIT training to help you lose those belly fat.
Just follow the entire routine for like 2 or 3 sets in a day for 3 to 5 days in a week and all your abs problems will vanish, remember this is in combination with the eating part discussed in step 1 and 2 above, plus the final step(4) yet to be discussed below.
#4 – Booty Workout Tips On How to Lose Stomach Fat without Losing Curves
I am sure this part is as important to you as it is to me because it took me a very long time to adopt the training pattern needed to retain curves and even build booty muscle while on a calories deficit to lose stomach fat and other body parts.
So here is the thing, YOU DO NOT WANT TO STOP OR REDUCE YOUR BOOTY/HIPS TRAINING especially during this time that you are on a calorie cut.
This killed my progress for a very long time. I would train my booty so hard while eating on a surplus and then reduce my butt training volume while on a deficit.
My thought was that training the booty as hard as I normally did when on a calorie deficit, would make me lose my booty/hips gain, so I tried to preserve it by training less.
Little did I know I was doing it all wrong, in fact reducing workout on the lower body when on a calorie cut will make you lose your curves, because your body starts using up more energy from the booty thinking that the curves are not really important to preserve since the muscles are not fully in use.
According to the American Journal of Clinical Nutrition, you will need a high volume of resistance and anaerobic exercises on the booty to gain muscle mass when cutting your food.
With that said, these are the 4 things to have in mind when training your lower body while losing fat.
- Do not train your booty every day. Having a rest day in between your booty workout is essential. If you have been training every day in the past, just cut it to maybe 3 or 5 days a week because your booty muscle will need rest and recover to function properly and retain it’s
- Do not be afraid of including your dumbbells and weights to your lower body workout. In fact, lift heavier than before during the deficit
You can start off with body weight if you have never lifted before, but after a month or 2 try incorporating free weights.
- Each time you perform a booty workout be it with weight or without, try to create most tension on the booty muscle.
You can do this by focusing and thinking on the booty muscle, then as you perform each rep, make sure your butt does the most work while lifting or lowering of the weight and even going up and down.
- You want to constantly try to increase the total value of work performed on the booty.
To achieve this, do extra one or two reps than you did the previous day or week.
Mind you, it is ok to increase reps and sets throughout the cutting calorie phase as long as you perform the reps with a full focus on the glute strength.
- Keep your exercise reps within the standard hypertrophy range of 5-15 per set
And continually strive for progressive overload by gradually increasing the weight lifted on your exercises over time. (Your strength may eventually plateau as you remain in a calorie deficit for longer periods, but just continue progressing for as long as you can).
If your workout routine starts feeling less intense, increase the weight you have been using.
Or get extra resistance band, but make sure you perform the move with the right form while you include additional resistance or increase your weights.
- Include both compound and isolation exercises in your butt workout routine.
Below I created the perfect workout routine for you, implementing all the rules we discussed in this article…..Check out the video below.
- Maintain an adequate rest time between sets of about 1-5 minutes in order to keep your training performance maximized.
Please follow the hips and booty workout video below if you don’t have a booty routine or you want to be sure you are doing it right.
Perform the entire workout for 1 to 5 or 6sets progressively week after week and I assure you, you are on the right track to getting a flat stomach and curves.
The workouts in the video ensure total muscle retention on the curve and even an increase in those booty curves while you are losing the stomach fat.
#5 – BONUS TIPs: Sleep, Sleep, Sleep and Sleep.
So it’s easy to just skip this part with the belief that everyone sleeps at night but having a full seven-hour sleep may not be easy for some.
It is a struggle for me even till date and especially when I am on a calorie deficit the sleep just disappears.
That is why I decided to emphasize the importance of sleep in connection with muscle recovery, preservation, retention and growth.
According to the study by Science Direct, an adequate amount of sleep each day is necessary in order not to decrease protein synthesis and of course, a higher protein synthesis helps preserve, retain and build bigger booty.
Adequate sleep facilitates fat loss, coupled with abs specific workouts, having a good sleep makes it easier for you to get that flat stomach.
7-9 hours of sleep is recommended and if you are not able to sleep well during the night, make up for it during the day.
Quick Recap: Lose stomach fat without losing your curves.
- Eat portions smaller than your normal food portions but within a calorie cut of about 15% to 25% less of your maintenance calorie.
- Increase your protein intake and do not eliminate fats and carbs from your meal. Your daily protein intake should range from 1.5 to 2.5gram/kg of your body weight in kilogram and 0.8 to 1.5gram per pound of your body weight.
- Focus on training your abs muscle moderately but train your booty harder. 3-5 days a week training is enough.
- Increase your booty training intensity and volume.
- And last but definitely not the least! Make sure to have your beauty sleep for at least 7-9 hours every day to help you retain your curves while losing belly fat.
This is where we say goodbye. If you stick to the 5 tricks considered in this article, you will be sending me a thank you email soon!
I hope you enjoyed this article and benefited from it. Please feel free to share it with your friends, neighbors, workmates, schoolmates, relatives and anyone you think might need it.
Thanks for being here.