- 1 How to lose belly fat 8 fastest ways
- 2 Why you should want to lose belly fat
- 3 How to lose belly fat fast
- 4 What to eat to lose belly fat fast
- 5 What NOT to eat to lose belly fat
- 6 What to do to lose belly fat fast
- 7 Final thoughts on how to lose belly fat fast
- 8 8 Proven Ways to Lose Stubborn belly fat fast
How to lose belly fat 8 fastest ways
Nothing is as annoying as stubborn belly fat that sticks out of your favorite tops, dresses and keeps you from wearing your favorite bikini. But, not to worry, it’s not just you, how to lose belly fat fast is a top google search question. The reason why so many people want to lose belly fat for good is not just for aesthetics but also because it’s very dangerous.
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Why you should want to lose belly fat
In order to understand the implication of belly fat we first need to understand what is belly fat. Everyone has belly fat, this is fat stored under the skin around the midsection area. This fat serves several functions such as acts as an energy store and provides heat and protection to surrounding organs. Your body only needs small amounts of this fat. However, the problem arises when you have too much fat that pushes your stomach out from the inside. This bulging belly fat is what is known as visceral fat or belly fat. This is a bad type of fat. It’s bad because it increases your risk of diseases such as;
- Heart attacks
- Type 2 Diabetes
- Breast cancer
Nothing good about that belly fat. The good news, however, is this type of fat is very receptive to healthy lifestyle changes. Just cause you’ve got it doesn’t mean you have to stay with it. You can change it and that’s what we’re going to help you with;
How to lose belly fat fast
For most of us, when we think of losing belly fat for good, what comes up is doing endless sit up’s and crunches. That couldn’t be further from the truth. It’s less about spot reduction exercises and more about losing weight for good. Because it’s impossible to just target belly fat. What you can do is come up with an easy weight loss plan that allows you to burn off that extra fat including belly fat. This means eating the right foods and doing the right exercises to reduce that belly fat.
What to eat to lose belly fat fast
Diet is the key to effectively losing belly fat for good, what you put in your mouth will determine how fast this happens. Abs truly are made in the kitchen. This doesn’t mean you have to revamp how you eat and only eat a plate full of broccoli. No, what you want is to learn what to eat, what to avoid, and what to cut back on. If you don’t like cooking, consider healthy meal planning such as; Bistro MD: The #1 Doctor-designed meal delivery plan.
1. Eat more protein
High protein foods will help you lose belly fat for good and also keep it off in the long term. This was proven in this study, as your protein intake increased, the amount of belly fat decreased significantly. In addition, here’s why you should include a protein source with every meal
- Boosts metabolism
- Keep you full
- Help you lose weight
- Reduce your cravings
If you’re wondering just how to add more protein to my diet try simple tricks such as;
- Include protein in your breakfast with eggs or protein shakes
- Snack on cheese, almonds, greek yogurt, or edamame.
- Include a high-protein source with every meal.
2. Eat more fiber
Eating more fiber foods is the second step in building up a healthy plate that will help you lose belly fat for good. Fiber keeps you full and will prevent you from overeating. In addition, fiber encourages gut bacteria, the good kind. Don’t be so quick to brush of good gut health as it might be key to losing belly fat as found out in this study. Eat more fiber foods as you take your probiotic supplements for a win-win situation. You can add more fiber to your diet by;
- Include nutrient-dense veggies in all meals and eat them first
- Snack on whole fruits, nuts, and seeds all excellent sources of fiber
- Eat more chia seeds, these small seeds pack up a good amount of fiber
- Include avocados in your diet
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What NOT to eat to lose belly fat
3. carbs, carbs, carbs
Carbs are the go-to source of energy as they’re easily broken down. The problem comes when we consume more than our bodies. The leftover ends up stored as fat, including belly fat. Not only that, because carbs are easily broken down, it means we feel hungry faster. You end up eating more and more carbs. This is why 3-slices of bread end up as 10-pieces real fast. So while processed carbs might be tastier and finger-licking good. They’re not the best options when you want to lose belly fat fast for good. However, you don’t have to give up entirely on carbs. Here are a few things you can do to cut back on carbs;
- Choose whole grains over-processed.
- Eat eggs for breakfast and skip the bread, cereals, baked goods, toast, pancakes,
- Cut back on refined carbohydrates ( sugar, white bread, candy, pastries, etc)
- Stop with the fruit juice.
- Eliminate sodas basically all sweetened beverages.
- Include high foods protein in all your meals.
4. Added sugars
When it comes to losing belly fat for good, added sugar is your number one enemy. Natural sugars are naturally occurring in foods and humans have nothing to do it with it. On the other hand, added sugar means any sugars added to food. Did you know on average American women consume about 19 teaspoons of sugar per day? That’s about 3 times the recommended amount of 6-teaspoons daily. So even though you might not notice the difference, your liver surely does. As sugar is made up of glucose and fructose when there is an excess the liver gets overwhelmed with fructose. Since it can’t break it all down, it turns the fructose into fat. This fat is deposited around the belly and liver. While this doesn’t sound all that bad, this extra fat has been shown to be very harmful to your health. This has been supported by various studies such as this ( Susan.M. Hofmann ). Here’s how you can cut back on added sugars;
- Eliminate sweetened beverages from your diet.
- Limit your intake of processed foods as they tend to contain a very high amount of sugars.
- Ditch the daily candy, sugary desserts.
- Make your own sauce.
- Read the labels on canned foods.
- Ditch the breakfast cereals for eggs, oatmeal.
- Eat fruit for dessert after meals
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5. Limit Alcohol
The goal is not to completely cut out alcohol but limit how much you consume. We know that some alcohols such as red wine can boost health and reduce the risk of certain diseases. However, consuming large amounts of alcohol in a single sitting can lead to weight gain and belly fat. This should not make you think you can stay without alcohol for a while and to make up for it by binge on it on your night out. Research shows those who consume large amounts worse in a sitting are worse off and have more belly fat than daily drinkers who drink less (5). So it’s much better to enjoy a glass of wine daily without any guilt than binge it every few weeks.
Which exercise burns the most belly fat
When it comes to belly fat exercise, you want to do exercises that will strengthen your core while at the same time work out other muscles in your body. Consider exercises such as burpees, mountain climbers, kettlebell swings, planks, and High-intensity interval training. These are the best exercises to burn fat fast. However, if these are too intense for you consider simple cardio exercises. Cardio exercises are powerful to burn fat and that includes belly fat too.
Exercises such as walking, running, or swimming when done daily are very effective at cutting that belly fat. Mix up your strength training exercises with cardio to effectively lose that belly fat fast for good. Choose something that you truly enjoy so that you make it part of your lifestyle. In addition, daily exercise is a good way to de-stress. This is important because we tend to eat more when we feel stressed, anxious, or depressed.
What to do to lose belly fat fast
7. Track your foods
Most of us tend to overestimate or underestimate just how much food we consume daily. Even though you think you’re eating a healthy diet, the reality is not always so. A granola bar here, a few chocolate pieces there, a soda here, these minor snacks do add up. This is why it’s important to track your foods in the beginning. Every single thing that you consume. Write it down. Tracking your food is a good way to learn your current diet, food triggers, and snacking habits. Don’t forget the liquid calories, that soda or Redbull you just had, that counts too. Use a simple food diary or consider apps such as the myfitness app, which you can take with you everywhere. If you find it challenging to track your food consider premade meals and snacks such as; Bistro MD (The #1 Doctor-designed meal delivery plan) This meal planning service will help lose weight by eating your favorite foods, made healthier.
8. Read food labels
Did you know whole grain bread has as much as 1.5 teaspoons of sugar in just about two slices (4)? Yes, making changes such as cutting down on sugar is not always as easy as reducing how much sugar you have in your tea. It is important to always read labels of food to understand the nutrient profile and ingredients you’re consuming. This is also for “healthy foods” such as granola bars and breakfast cereals. Most companies won’t just use the word sugar, instead, they use names such as;
- High-fructose corn syrup
- corn sweetener
- Invert sugar
- Brown sugar
- Cane sugar
- Cane juice
- Rice syrup
Final thoughts on how to lose belly fat fast
When you want to lose belly fat fast, the first thing you need to change is your diet. What you put into your mouth is very important. Start by changing your eating habits to help you lose weight for good. Both of these nutrients will keep you full and reduce cravings. In addition, you’ll end up eating less. Second, cut down on carbs and sugars. When eaten in excess the body converts and stores these as fat. This does not mean completely cutting out sugar and carbs from your diet. However, they shouldn’t make up most of your daily diet. Lastly, choose an exercise activity you enjoy whether walking, swimming, or gym. Daily exercise is a good way to burn calories and reduce fat. Furthermore, exercise is a way to deal with stress which can cause overeating.