For instance, if you are underweight with a low activity level, multiply your weight by 16 to see how many calories you need to sustain your weight. If you have a moderate activity level, multiply by 18, while if you have a high activity level, multiply by 22. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source If you are of normal weight, you multiply by 14, 16, and 18 for low, moderate, and high activity levels, respectively, while if you’re overweight, your numbers are 11, 14, and 16. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Low activity is defined as engaging in little to no physical activity every week. Moderate activity is 30 to 60 minutes of aerobic activity three times a week, while high is an hour or more of aerobic activity at least 3 times a week. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
For an exercise that works your whole body, try swimming, running, or walking. [12] X Trustworthy Source Go Ask Alice Medical advice site with content written by health promotion specialists affiliated with Columbia University Go to source
If your main goal is to lose belly fat, then it’s fine to stick solely with aerobic exercise. [15] X Research source You should be getting at least 150 minutes of aerobic exercise a week. [16] X Research source If you want to add in abdominal work, you can add 10 to 20 minutes to your routine.
You can also go on a walk at lunch. [20] X Research source Another option is to ask your boss if you can convert to a standing desk, which helps you move around more instead of just sitting all day. [21] X Research source
You can also try wearing looser-fitting tops, especially ones that fit looser around your belly. Use your pants. That is, if you wear pants with a high waist, they can give your stomach extra support, helping to flatten it. Pick darker colors, as well as simpler patterns. Anything too outrageous can draw attention to your stomach instead of hiding it. Try small polka dots or vertical stripes.
