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I’m going to show you how to lose belly fat for good with a 4-week plan. During each week, we’ll implement one of 4 things that have been found in research to be the key to lose stubborn belly fat and keep it off. We’ll show you how to properly assess and monitor your belly fat loss progress, give examples of food swaps to consider for your weight loss diet plan to kick start fat loss, talk about a few exercises to speed it up, and then combine everything with a bonus tip for those who are really serious – and want to lose belly fat, fast. By the end of this video, you’ll have a full plan that you can get started with immediately, and if followed consistently, will help you finally lose that stubborn belly fat. In week 1, you need to weigh yourself every morning after waking up and after using the bathroom. Don’t drink or eat anything before. After 7 days, take an average of your weight. This 7-day average will then be your “weight” for that week. Every week you will repeat this process. You will then compare these weekly averages to assess how much fat (i.e. belly fat) you’re losing with what we will implement next in weeks 2-4. A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week. During this second week, you need to close the gap between how many calories you can eat to lose fat and how many calories you’re currently eating to kickstart the process of losing your stubborn belly fat. A simple method to get a rough estimate of how many calories you can eat is to take your body weight and multiply it by either 13 or 29 depending on if you’re using lbs or kgs. Download a food tracking app such as MyFitnessPal and start logging down every single thing you eat during a typical day. By the end of the first day, you’ll be able to see roughly how many calories you’re eating. This number will most likely be higher than the number of calories you can eat to lose fat. We need to close this gap. Employ a flexible approach toward your diet plan for the best chance of success at weight loss. This is where you more or less continue eating what you want, but gradually make swaps to reduce your calorie intake. Although reducing calories is the main thing you want to do when it comes to how to lose stubborn belly fat, being active should not be overlooked as it will speed up the process. That’s why, starting in week 3, we’ll track NEAT. It may not seem like it, but daily living activities like walking, fidgeting, washing dishes, and gardening can make a big difference when it comes to fat loss. The easiest way to track your general activity is through your step count. The greatest benefits seem to occur in the neighbourhood of 7,000-9,000 steps per day and is a good minimum goal to aim for. During week 4, you need to implement a structured exercise routine with the right amount and the right type of exercise. As a recommendation, you should aim for a minimum of 30 minutes of exercise 3 times per week. If you can up this to at least 60 minutes 4-5 days per week that is even better. That will help you lose belly fat – fast. As for the type of exercise to do, what we recommend within our Built With Science programs that have worked wonders for thousands of members, is to start with a foundation of about 3-5 weight training days per week. Once you’re consistent with that, add in 20-30 minute cardio sessions to help you hit the weight loss targets we established back in week 1. Although you can’t directly target fat loss from your belly, you can grow your abs just like any other muscle by training them with weights. As they grow, they will pop more through your skin and as a result, make them more visible even if you haven’t lost all the stubborn belly fat. To do this, train your abs with weighted movements regularly 2-3 times a week. Weighted cable crunches, weighted reverse crunches, and weighted sit ups are all great options. Keep in mind that this should not be implemented until you’ve nailed down the previous 4 things. Once you get all 4 implemented, you’ll start experiencing fat loss. Keep this up for long enough and stay consistent with it, and eventually the fat will come off from stubborn areas like your belly. For those looking to take this one step further with a program that puts all of this together for you, such that you know exactly how to train and what to eat week after week to lose stubborn fat for good and build lean muscle just like thousands of our members have done, then take our free analysis quiz to determine which of our plans will best help you transform your specific body below: https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=18%2F07%2F2021&utm_content=How%20To%20Lose%20Belly%20Fat%20For%20Good%20(4%20Week%20Plan) Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1 Music by: https://brettjanzen.ca/ [email protected]
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During a special edition of Tuesday LIVE with Keri, we explored how medications like Ozempic mimic GLP-1, a hormone naturally produced by our bodies, to achieve intended effects such as weight loss. But did you know you can enhance your own GLP-1 levels through everyday actions? Tune into the replay now in The Studio for practical tips on enhancing GLP-1 naturally. Plus, learn how to leverage this knowledge in marketing yourself as a Nutritious Life Certified Nutrition and Wellness Coach. Haven’t joined the program yet? Seize the opportunity today to begin making a difference: visit nutritiouslife.com/becomeanutritioncoach or click the link in bio. Thank you for watching and I'll see you in the next one! Connect with me on social: Instagram: https://www.instagram.com/nutritiouslifeofficial/ Instagram: https://www.instagram.com/keriglassman/ Tiktok: https://www.tiktok.com/@keriglassman Facebook: https://www.facebook.com/KeriGlassmanNutritiousLife Pinterest: https://www.pinterest.com/nutritious_life/ Website: https://nutritiouslife.com/ Ready to jumpstart your health and wellness career? Become a student: https://nutritiouslife.com/bnc/ Like, Comment, and Subscribe!
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Semaglutide is a medication that has been making waves in the weight loss world. Originally approved for the treatment of type 2 diabetes, semaglutide has recently been found to be effective in promoting weight loss as well. With its ability to reduce hunger and increase feelings of fullness, semaglutide has become a popular choice for individuals looking to shed those extra pounds. However, like any medication, it’s important to use semaglutide properly in order to achieve the best results. In this article, we will discuss the proper use of semaglutide for weight loss, including dosages and guidelines for taking the medication.
Dosage Chart
When it comes to using semaglutide for weight loss, it’s important to follow the recommended dosage guidelines set by your healthcare provider. The typical starting dose is 0.25 mg once a week for the first four weeks. After the initial month, the dosage is usually increased to 0.5 mg once a week for another four weeks. If needed, your healthcare provider may further increase the dose to 1.0 mg once a week for optimal weight loss results.
It’s important to note that the dosage of semaglutide may vary depending on your individual health needs and response to the medication. Your healthcare provider will work with you to determine the right dosage for you based on your specific circumstances. It’s crucial to follow their recommendations closely and not to adjust the dosage on your own.
In addition to the dosage of semaglutide, it’s essential to pay attention to how and when you take the medication. Semaglutide should be injected subcutaneously (under the skin) into your abdomen, thigh, or upper arm. It’s important to rotate the injection site to prevent irritation or lumps from forming. The best time to take semaglutide is usually on the same day each week, preferably in the morning to help establish a routine.
Proper Use
Aside from following the recommended dosage guidelines, there are a few other tips to keep in mind when using semaglutide for weight loss. It’s essential to maintain a healthy diet and exercise regimen while taking the medication to maximize its effects. Semaglutide should be used in combination with lifestyle changes to achieve sustainable weight loss results.
It’s also crucial to stay hydrated while taking semaglutide, as the medication can cause mild dehydration. Drinking plenty of water throughout the day can help prevent this side effect and support overall health and well-being. Additionally, monitoring your blood sugar levels regularly is important if you have diabetes, as semaglutide can affect blood sugar control.
If you experience any side effects or have concerns about taking semaglutide, be sure to communicate with your healthcare provider. They can address any issues you may be having and make any necessary adjustments to your treatment plan. It’s essential to be open and honest about your experience with the medication to ensure that you are getting the most out of your weight loss journey.
Frequently Asked Questions
Throughout your journey with semaglutide for weight loss, you may have questions or concerns about the medication. Here are some frequently asked questions to provide you with more information:
Q: Can I take semaglutide if I don’t have diabetes?
A: Yes, semaglutide can be used for weight loss in individuals without diabetes. It has been shown to be effective in promoting weight loss in both diabetic and non-diabetic individuals.
Q: How long does it take to see results with semaglutide?
A: Results with semaglutide can vary, but many people start to see weight loss within the first few weeks of starting the medication. It’s essential to be patient and consistent with your treatment plan to achieve the best results.
Q: Are there any serious side effects of taking semaglutide for weight loss?
A: Like any medication, semaglutide can cause side effects. Some of the common side effects include nausea, diarrhea, and constipation. In rare cases, more serious side effects such as pancreatitis or thyroid tumors may occur. It’s important to discuss any concerns with your healthcare provider.
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