Check out 5 must-do if you can’t lose belly fat – this can change your life.
Tackling belly fat can often feel like an uphill battle, fraught with confusion and ineffective strategies. Igor Voitenko offers a ray of hope with his clear, concise, and powerful guidance. He asserts, “This is a five must-do if you’re overweight,” promising transformative results for those ready to commit. His approach is grounded, practical, and stripped of any fluff, aiming to deliver the most efficient path to fat loss.
The information you will see below is based on a video shared by content creator and bodybuilder Igor Voitenko. His channel has over 2.5 million subscribers and he posts content about weightlifting tips and nutrition.
Igor’s method is not about quick fixes but sustainable changes that promise “insane results in a matter of weeks.” By following his five essential steps, individuals are not just embarking on a weight loss journey but are also making a profound commitment to their overall health. “If you’re going to implement all of these five steps, you’re going to see insane results,” Voitenko guarantees, underscoring the effectiveness of his holistic approach.
The core of Igor’s plan is a dual focus on diet and exercise, advocating for a significant reduction in bad calories and an increase in physical activity. So, yes, although you might not want to hear it, the approach to losing belly fat rests in the old idea of moving more and eating less – in this case, eating less “bad calories.”
Why Is It So Difficult to Lose Belly Fat?
One of the most notoriously difficult tasks of all time has been losing belly fat, as it has been for many people trying to better their fitness. All of these couple with each other to make abdominal fat be very resistant to weight loss efforts. But the belly fat has a good proportion of the visceral fat, while subcutaneous fat is just beneath the skin deep inside the abdomen around important organs. It contains a metabolically active visceral fat, which means that there is an influence on the production of hormones and insulin sensitivity; and its reduction becomes a question not only of aesthetics but of very high importance for health. This type of fat is more stubborn and challenging to lose because it’s integral to the body’s endocrine functions.
Hormonal fluctuations play a pivotal role in the accumulation and retention of belly fat. Hormones, such as cortisol—the stress hormone, are mostly responsible for the increment of fat storage around the centre of the body. In the unending stress described in the modern environment, generally, cortisols are also very high and, thus, it is really very hard to lose the belly. In addition, changes in the hormonal balance with age, especially during menopause for women, may lead to a redistribution of fat into the area of the belly. This then makes it a lot harder to actually lose weight, as naturally the body begins to store more and more fat in this area with age.
Related: 8 Reasons Your Abs Aren’t Showing and How to Fix It
Dietary habits are another critical factor contributing to the difficulty of losing belly fat. The current diet of processed food, added sugars, and refined grains might offer more than enough fuel for calories, but poor choices for nutritionally valuable foods could fuel the growth of belly fat from the food content. Any such foods can eventually result in sharp, quick spikes of blood sugar and insulin levels, urging the body to store fat rather than burning it for energy. In addition, sugar and processed food are addictive, making the changes in the diet very hard to stick to, hence leading one into a constant vicious cycle of bad eating.
Physical activity, or the lack thereof, also plays a crucial role in the ability to lose belly fat. Less and less people lead an active lifestyle; moreover, hours are worked out at their desks, or lying on the sofa. To be active, it involves regular specialization in exercises containing both cardio and strength training if they want to reduce more of the visceral fat. Exercise helps to burn calories, improves the metabolism of body function, and muscle-building, which indirectly contributes to a reduction in the proportion of body fat, including the abdomen.
Finally, the psychological aspects of weight loss should not be underestimated. Losing weight, particularly belly fat, is an effort that requires commitment; it is something that should happen with consistency in applying those behaviours that sometimes weigh mentally on a person. Most people find this very hard to do: staying motivated and keeping up the discipline it takes in both the diet aspect and keeping a regular exercise regimen. The added social pressure to make sure results come in rapidly might leave one with much more an expectation of this result and so disappointment, as the emotional rollercoaster of getting rid of belly fat is further convoluted.
5 Must-Do If You Can’t Lose Belly Fat
1. Cut Flour and Added Sugar from Your Diet
The first critical step involves eliminating foods high in added sugars and made with flour, such as doughnuts, pizza, burgers, cookies, soda, ice cream, and candies. Igor explains that these foods significantly contribute to calorie excess and fat accumulation. By cutting them out, you’re likely to reduce your caloric intake by at least 500 calories daily, a substantial deficit that can lead to significant weight loss over time.
2. Incorporate 10,000 Steps Daily
The second step focuses on increasing daily activity, particularly through walking. Igor suggests that an additional 500 calories can be burned each day by achieving 10,000 steps. This not only aids in creating a calorie deficit but also improves mood, mindset, and overall health. Whether in the morning or evening, these steps are a simple yet effective tool in your fat loss arsenal.
3. Engage in Strength Workouts
Building muscle while losing fat is essential, as it enhances the speed of fat-burning and improves body composition. Igor recommends incorporating strength workouts into your routine, whether at home with dumbbells, at the gym, or in a callisthenics park. The goal is to ensure that as you lose fat, you’re also building muscle, leading to a more toned and defined physique.
Related: 3 Secrets to Create a Perfect Workout Split
4. Prioritize Sleep
Sleep is crucial for recovery and hormonal balance, affecting everything from appetite to fat burning. Igor stresses the importance of getting at least 6-8 hours of sleep per night to ensure optimal hormonal levels, including testosterone and cortisol, which play significant roles in fat loss and appetite regulation.
5. Focus on Systems, Not Goals
Finally, Igor advises shifting focus from end goals to daily systems and habits. Instead of being fixated on losing a certain amount of weight, concentrate on the processes that will get you there, such as maintaining a healthy diet, committing to daily steps, regular workouts, and adequate sleep. By focusing on these systems, you’ll not only achieve your goals more effectively but also develop habits that will sustain your new, healthier lifestyle long-term.
Embracing Igor Voitenko’s five must-do steps to lose belly fat transcends mere weight loss; it’s a comprehensive lifestyle overhaul. His approach ensures that the changes you make are sustainable, promoting not only fat reduction but also enhancing overall well-being. “Implement those five steps and I wish you amazing progress,” Igor concludes, inviting you to embark on a journey that’s about more than just shedding weight—it’s about crafting the healthiest, strongest version of yourself.
As you integrate these practices into your daily life, remember that consistency is key. It’s the small, daily decisions that will pave the way to your success, leading to a healthier, more empowered you.
And of course, as we mentioned earlier, the information about Voitenko’s 5 must-do if you can’t lose belly fat was shared on a video on his YouTube page – and we share it with you below. So if you prefer to have this information, with a little bit more detail, from Igor himself, simply press play and begin your body transformation today!
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image sources
- Jeans and belly: Pixabay
- Abs exercises: Szabolcs Toth / Unsplash
