This Expert "Declared War" on Belly Fat with 5 Easy Habits
Do you want to blast belly fat by summer? One expert claims that it all comes down to incorporating five healthy habits. Liam Topham is a diet and fitness coach who helps professionals "shed belly fat, get jacked, and feel energized by running their body like a high-performing business," he writes in his Instagram bio. In a new post, he reveals habits that helped him flatten his tummy. "I declared war on my belly fat. Here's exactly what I did," he writes, revealing "what worked" for him. "Do this and watch your body transform."
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Eat Like This
"Build each meal around protein because it will help you lose fat while building lean muscle," he says, revealing his grocery list:
- 2 cartons of eggs
- 1 whole chicken
- 2 steaks
- 2-3 lbs of ground beef
- Colorful veggies
- Potatoes
- Greek yoghurt
- Berries.
Drink More Water
Next, amp up hydration. "Dehydration leads to low energy, hunger, and overeating," he says. "Try this: Keep a water bottle visible and within reach as a visual reminder. Drink 500 ml to 1 L of water 1 hour before your first cup of coffee to allow your natural cortisol levels to rise. Drink at least 2 L of water daily: 1 L before lunch and 1 L in the afternoon."
Lift Weights 3 Times Per Peek
Next, strength train and lift weight three times a week. "Strength training boosts your metabolism, builds muscle and makes you look better fatter," he says. "Do this: Focus on compound exercises that target multiple muscle groups. Lift heavy weights to build strength and muscle. Push to 1-2 reps from failure each set."
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Go to Bed Early
Next, prioritizer sleep. "Sleep is your fat-loss cheat code. It helps you build muscle, avoid late-night snacking, and feel less hungry the next day," he says, suggesting the 10-3-2-1-0 Sleep Rule.
10 hours before bed: No caffeine.
- 3 hours before bed: No food or alcohol.
- 2 hours before bed: No work.
- 1 hour before bed: No screens.
- 0 times to hit snooze.
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Don't Cut All Your Favourite Foods
Lastly, don't cut all your favorite foods. "Diets fail because they're too restrictive, unsustainable and make life miserable. Eat healthy 80% of the time. Enjoy your favorite foods 20% of the time. This approach makes fat loss sustainable and enjoyable, so you'll actually stick with it," he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
