How to Lose Belly Fat: Science-Backed Tips – Summary - Lee Grantham

Intro

This is a quick summary of How to Lose Belly Fat: Science-Backed Tips from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Track everything for two weeks: log sleep, food (portion sizes, timing), drinks, exercise (type, duration, heart‑rate), and rate your morning energy (0‑100). Highlight good habits in green, bad habits in pink to see patterns.
• Calorie deficit: aim for a modest 300‑500 calorie daily deficit; avoid drastic cuts that can cause injury.
• Meal frequency: aim for 6‑8 smaller meals a day to keep metabolism active, rather than 2‑4 large meals.
• Morning routine: easy walk or run before breakfast, hydrate, have a black coffee, then a protein‑rich breakfast (e.g., banana‑pea‑protein smoothie + dry‑weight porridge).
• High‑Intensity Interval Training (HIIT): 15‑second all‑out sprints followed by 30‑second walks, repeated for a 40‑minute session (5‑10 min warm‑up, then repeat intervals). This boosts metabolism and targets belly fat.
• Sleep & stress: aim for 7‑9 hours of quality sleep; manage stress (meditation, yoga) to lower cortisol, which helps reduce belly fat.
• Consistency & patience: no quick fixes—steady habits over weeks/months produce results.

Workout Example

40‑Minute HIIT Session (2 × /week)

1. Warm‑up: 5‑10 minutes easy jog or brisk walk.
2. Interval:
   • Run as fast as possible for 15 seconds.
   • Walk or slow‑jog for 30 seconds.
   • Repeat the 15‑second sprint/30‑second walk cycle as many times as possible for the remaining ~30‑35 minutes.
3. Cool‑down: 5 minutes easy jog or walk.

Tip: Adjust rest intervals if heart‑rate feels too high; the goal is high intensity but sustainable.

Closing Note

Give this plan a try, tweak the paces and meal portions to match your own Pacing app settings, and watch the transformation unfold. Consistency, good sleep, and those quick 15‑second bursts will get you closer to a lean, confident you. 🎉

References

• How to Lose Belly Fat: Science-Backed Tips - YouTube (YouTube Video)

Workout - Metabolism Boosting HIIT

• 10min @ 7'00''/km
• 33 lots of:
  • 15s @ 3'30''/km
  • 30s rest
• 5min @ 7'00''/km

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