How to lose belly fat fast is a challenging process. Belly fat is past being a nuisance to your body, apart from cutting you out of the best designer cloth; it is very harmful to your health. They are also known as the visceral fat and among the serious health; complications it causes are type-2 diabetes, heart diseases and much more.
Burning fat in these regions can be tough compared to gain, but we have provided you with the simplest and fastest way to lose it all. Below are the most effective and fast tips which you need. All of which are backed by science.
Weight Loss Diet
LCD-liquid calorie diet
CREX- calorie restriction including exercise
CONTROL- they consume their calories normally
Thus from the diagram above, restricting yourself from taking calories, either by exercise or no exercise have almost the same effects. Thus for weight loss, the major impact is usually on controlling the amount of intact of calories, since it’s the main cause of weight gain.
Best dieting methods for losing Belly Fat
1. Consume more fiber
Consume foods rich in fiber; this is because unlike any other components of food such as proteins and fats, the body cannot digest it. Therefore, it is best at making you full at all time thereby reducing the intake of food. Through this, you are able to lose weight.
Video- lose belly fat in 20 days
It works by forming a gel in your body by absorbing water from your system. Therefore the gel slows the movement of food in the digestive system. Through this, your body feels full for a longer duration of time. When you are kept full, the body cravings for calories reduce.
Thus, the fiber makes you full naturally, and since its indigestible, the body alternatively breaks down the stored energy in the form of fat and uses it for metabolism. Hence your body loses weight naturally by itself. Moreover, the belly fat is broken down in the process by the soluble fiber that forms in your system.
Foods which are very rich in fiber are:
- Vegetables and fruits
- Beans, peas, and pulses
- Seeds and nuts
- Cereals such as- Rye, wheat, oats, burley
2. Reduce the intake of sugar and carbohydrates
With the increasing rate of added sugar in processed food, this has been directly connected to obesity. This also includes sugars and carbohydrates in beverages. Therefore, this has also contributed to the gain of abdominal fat by most people who love taking these foods.
Moreover, when the food or beverage is processed, they are usually well refined to increase your appetite for more. After all, its business and more profits are expected. Thus such foods are quickly and efficiently digested and absorbed in the system due to lack of fiber.
The excessive absorption of the sugars due to quick digestion triggers insulin production into the blood. Insulin serves to process and convert excess glucose into fat that is deposited in the adipose tissues which are distributed in large amount around the abdominal region. This results in the gaining of weight as well as the belly fat.
Therefore to lose and prevent gaining of more weight, its commended that you should such processed foods. Through losing the weight, your belly fat is also cut down. Thus, you can swap the refined meals with healthy types such as:
- Avoid refined versions of bread, rice, pasta, and oats and go for whole grain.
- Rather than snacks with excess sugars, why don’t you have nuts, fruits, and other seeds?
- Sodas are very high in sugar content, but fruit infused water and herb tea are better and healthier alternatives.
3. Lots of protein for breakfast
Proteins have an effect on the hormone for appetite. Through its intake, it reduces the levels of Ghrelin, which promotes appetite hence making the body feel full at all time. Also, it promotes an increase in satiety hormones- GLP-1, YY, and Cholecystokinin.
Also, according to studies, the consumption of proteins in large amount maintains the effects of the satiety hormone for a longer duration. This promotes natural lose of your fat belly; since the body is kept full for a longer duration of time, it burns down the stored fat as a source of energy since protein digestion takes longer.
4. Intermittent fasting
This is a limited intake of food consumption through following a given pattern with the final results being to lose weight. The patterns vary, and some of the common ones that people follow include:
- Fasting for 24 hours once or twice every week.
- While another method involves regular fasting for a complete 16 hours and consumption of food within a limited period of 8 hours. This method results in the consumption of fewer calories and results in loss of excess fat which is metabolized for energy.
- Alternate fasting- this involves fasting on alternating days on a regular basis.
Intermittent method of fasting pattern can be the most effective way of cutting down the belly fat. This is because; the fasting days provides the body with ample time to burn down the excess fat for provision of energy in the body.
5. Foods rich in Trans Fats have to be avoided
Foods rich in Tran’s fat contain a great amount of hydrogen. This is because; the Trans are formed when fat which is unsaturated is pumped with hydrogen. It is common in foods which are packaged, some margarine and also soy oil.
Continuous consumption of such foods has been directly linked to heart diseases, inflammation, insulin resistance and also intense gaining of fats in the abdominal region. To keep you healthy and avoid diseases linked to Tran’s fat; keep away from products which contain it.
Also through avoidance, you get to prevent the addition of abdominal fats which you are trying to reduce. Healthy natural fats are good and they are best as they help to maintain your body weight at an optimum state.
6. A balance of your gut bacteria
We all have gut bacteria which plays a symbiotic relationship with our digestive system. Every person contains their own amount and variety of gut bacteria. Some of the bacteria have a capacity to increase metabolism, which in turn breaks down the stored energy in the form of fats for energy. Others increase the rate of absorption of different nutrients, these types result in gaining of weight from the deposition of the excess nutrients in the form of fat in the adipose tissues.
- The balance of these bacteria limits excessive addition or reduction of the body weight, thus creating a balance. Through the balance, the body is limited from the deposition of excessive fats and thus focuses it on burning the available fats which are in excess thus causing its reduction.
- A variety of plants- this increase the diversity of the bacteria which are useful in the body, this is through a rise in the uptake of fibers.
- Fermented diet- this type of diet creates a suitable environment for the development of good bacteria, also, it creates an environment which limits the bad bacteria development.
- Probiotics in the diet- this is found in given diets, with its role being growth stimulation of good bacteria.
7. Mindful eating
This particular point touches on people eating habits. It emphasizes on people being careful about what they eat. When put in serious consideration, this will enable people to stick on the consumption of healthy foods.
Due to our daily busy lives, where there is so much to do in a little time, we often get ourselves consuming while on the run. This includes eating in taxis, in offices, while walking and even when watching television. In this case, we find ourselves at the end of the day with excessive gain if weight. Some of us usually notice that when they are weighing almost a quarter ton.
Techniques which will secure you from eating anyhow:
Have a seat at a table while having your meals, through this; you will be keen on what you are eating. Also, be cautious about the foods which will award you with belly fat.
When having your meals keep away from destructions. Keep entertainment or display devices such as phone, TV or laptop off.
Moderate speed of eating, this gives your system enough time to notice when you are full, thus prevent overeating.
8. Keep away from Fruit Juices
They are both healthy as well as unhealthy. Fruit juices made by roadside vendors usually containing added sugars to improve on its taste. Thus despite being healthy, the added sugar have a potential impact on the gaining of weight in the general as well as the abdominal fats.
Rather than going for sweet juices which are sweetened naturally or by addition of sugar, you can pick an alternative of vegetable juice. They are healthy, low in sugars and are very effective in cutting out the abdominal fats. For a fastest and more efficient method of working on your abdominal fat is sparkling water that has a lemon wedge or unsweetened tea that is iced,
In summary, cease from consuming liquid sugar for success in losing your abdominal fat and weight in general.
| Good Fruits for weight loss | Bad fruits for weight loss |
| Guava | Avocado |
| Apples | Banana |
| Berries | Dry fruits (prunes, raisins) |
| Stone fruits | Grape |
| Peaches | Mango |
| Kiwi | Figs |
| Lemon | Cherries |
The good fruits for weight loss are very low in calories but very high in fibers. Hence they promote weight loss.
The bad fruits for weight loss have fibers but contain high calories content. Thus continuous intake will increase your waistline rather than reduce it.
9. Weekly consumption of Fatty Fish
To begin with, meats from fish are extremely healthy and consumption at any rate and amount has a positive effect. Though, the same sentiment does not apply on a fish which is deep-fried in oil. Oil or fats makes it unhealthy.
Fish meat is abundant with omega- 3 and Protein. This combination secures your body from diseases. According to some studies, the omega- 3 from the fish meat is linked to visceral fat reduction. As per the studies conducted on children and adults diagnosed with fatty liver disease, indicates that the use of fish oil supplements has the potential to cut down fats from the liver and abdominal region.
10. Intake of green tea
This is a beverage which is extremely healthy. It works by boosting metabolism through the triggers which are antioxidant EGCG (Epigallocatechin) and Caffeine. According to studies, EGCG component is very effective in losing your abdominal fat. The impact may be made fast when consumption of the tea is mixed with training.
11. Consumption of more vegetables and fruits
The belly fat is usually got from taking foods rich in sugars, carbohydrates and low in fibers. Thus you can try the reverse process of how you got the fat in the first place. This is the consumption of fruits and vegetables which are low in sugars and carbohydrate but very high in fibers.
The fiber makes you full, limiting your intake of calories. When the body detects insufficient carbohydrates or calories in your diet, it utilizes the fat stored in your body as the energy source. Through the process, you get to lose the excess fat in your belly as well as the general body weight.
Also, they contain healthy micronutrients essential for a healthy body. When selecting the fruits and vegetables, avoid those rich in sugars. Rather than aiding you in losing fats, this will stoke your body with some more.
12. Quite sodium intake
The fats that have accumulated in your body are not entirely from food. Sodium also has the potential to cause a gain in weight. Through the intake of salt, our bodies thirst for water rises. More intakes mean more absorption of water in your system and thus gaining weight. Thus 55 to 60 percent of the body weight is water. Therefore, during the period of losing the belly fat, quit intake of salt, this will result in the fastest way of shading away some weight. Below are tips on how to, go low in sodium consumption.
- Use of sodium-free seasoning for food as an alternative for salt
- Go for low salt packaged or processed foods. Most of the, usually have a great amount of sodium.
- Apart from burning out some of the fat and inhibit addition of more it has a general positive on your body when you quit the salt.
- Most of the dressings for salads have very high contents of sodium. So, you either quite it or consume little amount.
13. Use of the slimming patch
We often go after diverse weight treatments every now and then due to the failure of the last one. This can be costly and not forget, some may have devastating side effects in your body. Why go through all these hustles yet you have a simple and the most effective ways to cut down on your belly weight.
The slimming patches are the best and the most effective way of cutting down your belly fats. Spending a couple of hours of your time in a gym proves to be effective and also boosts your vitality. But they do not always cut down the fats in the hard to reach parts of your body. And this is where the slimming patch also comes in handy.
We are often overwhelmed by the choice of the right slimming patch. This is considering they are enormous brands available in the market. But of course, not all of them usually work and less often do they give you the result you desire.
But in experts’ opinion, the best product to everyone who has been struggling with abdominal and general body fat gain is the Navel Slim Patches. Due to the formula, it’s designed from, it’s the fastest way of losing weight and in a most effective way. This is due to the active ingredients that form a major part of the product.
They have been made to focus specifically for fat burning and achieving a great result for you within no time. Moreover, a countless number of people around the globe has learned about its exemplary performance. So don’t be left behind, get yourself the package and experience its wonders.
Lifestyle change
14. Stress management
When someone is under stress, the body is triggered into releasing Cortisol and Adrenaline hormones. Their role is to trigger a rapid release of energy into the muscles for either fight or flight. These hormones also have side effects in the body during their release. They cause loss of appetite as the body responds.
However, under continuous stress, the body releases the hormones constantly in the blood. This, in turn, depletes the energy sources in the body and it results in hunger. Therefore, instead of someone losing appetite as a side effect, they end up gaining more appetite. This is because, due to the depleted energy source, Cortisol signals the body to replenish the source of energy. Thus they end up eating more carbohydrates which is the major energy source for the body. This, in turn, causes a rapid gain of weight.
According to researches done, implementing activities that manage stress is the fastest way to reduce the levels of appetite. This allows the body to naturally lose the weight by degrading the excess weight for energy.
Stress management activities include:
- Relaxation while using the breathing method to calm down.
- Either get involved in meditation, tai chi or yoga to relax your nerves and reduce stress.
- Going for stroll in a given time of the day. Viewing nature and people keeps your mind destructed from stress and thus you calm down.
15. Have a good sleep at night
For a healthy sleep, the commended time is more than 5 to 6 hours. Any time less than that is a potential way of becoming obese. This is as per the studies which were done on the body weight in relation to sleep. There are basic reasons why this happens.
According to the researches done, sleeping for a few hours less than the commended time slows the metabolic process of the body. Thus the body is burning fewer amounts of carbohydrates. Through this, the excess of energy which is unused gets stored in adipose as fat. The continuous storage of energy in the form of fat also causes a constant increase in weight. Which if not control in good time become excess enough to cause obesity. In addition to insufficient sleep, Cortisol and insulin production is triggered which promotes the storage of unused glucose in the body.
Sleep deprivation also causes weight gain; it triggers the Leptin reduction and elevation of Ghrelin. Leptin serves to control your hunger when in normal level, it directs the body to reduce consumption and focus on stored fat. When reduced, the body appetite is uncontrolled and thus increases rapidly. This causes a drastic gain of mass.
Therefore, a good night sleep has a positive impact on body weight maintenance and also a fast loss of weight. . Consider consulting a sleep doctor and get prescription sleep medicines from https://www.90daymeds.com/ at best affordable prices. Efficient sleeping medicines help the mind to relax. When you sleep well, insulin and Cortisol level reduces, on the other end, Leptin levels increases. Therefore, the body appetite reduces and the metabolism of fat increases. Thus causes a weight loss.
16. Limit alcohol intake
When taken in a considerable amount it’s very beneficial to you, but very harmful when consumed too much. Due to the added sugar plus the carbohydrates, the alcohol contains, its link to the belly gain by people who love to drink it. This is also backed up by the researches done. Moreover, the studies based on observations, suggests that heavy consumption of alcohol is linked to an excessive gain of abdominal fat.
Cutting up the alcohol completely might be too much of a challenge. But limited consumption will also come in handy as a method of reducing the belly fat gain. At the same time help in the reduction of the fat generally from the body.
17. Application of different techniques
If you have settled on one of the methods of losing fat belly on this list, that alone may not be enough for a fast effect. Applications of various techniques have proven to be effective. But the best part of it is that they are all linked to our lifestyle and healthy diets.
Therefore, if you are interested in a long term method of cutting down your belly together with general weight, lifestyle change is the best way to start. This technique when maintained, they ensure we don’t get to add more belly fat.
Routine exercises
18. Weight resistant training
This is also referred to as weight lifting; its main role is muscle gaining and preservation. On the basis of research, individuals diagnosed with fatty liver disease pre-diabetes, and diabetes type 2, benefit from resistant training, also, it was beneficial in the loss of belly fat.
From another study of an overweight teenager, the resistance training when combined with cardio led to a major drop in visceral fat. Thus, if you pick lifting the weight as your method of losing the belly fat, make contact with a trainer who is certified.
19. Engage in aerobics
It’s also known as cardio. This is popularly known as the natural way of losing the belly fat through burning it with intense exercise. As per the studies, it’s among the most effective methods of losing belly fat. But what gets many people mixed up is between the intense and moderate cardio, which is the most effective way of losing the belly fat?
Despite either of them, what can be considered as the most effective cardio is the one that combines the duration of training with frequency. According to studies done on postmenopausal women, it was found that they lose fat in any part that they concentrate their training on when they focus on it for 300minutes every week as compared to 150 minutes in every week.
Thus aerobics is best in weight loss but particularly most effective when it’s focused on belly fat.
20. Diet and exercise tracking
Before beginning your diet and exercise training, you should first set your goals. But the goals are not enough to achieve positive results. In this case, tracking is important. This runs from the diet you have on a daily basis to exercises you are engaged in. Also, time is a factor. Create a log or use a journal for noting down every activity that you carry out on a daily basis.
Confirming the results of your achievement on a daily or weekly basis can be a good motivation. As per the 2017 estimate by the researchers, an excepted 3.7 billion downloads of health apps were expected at the end of the year. And the majority of the apps would be specific to physical activities, diets, and loss of weight. From this, it’s without a doubt that through tracking your activities, you give it a chance of being successful.
Thus to assure your target of burning the fat belly fast and effectively, choose a tool that you will use to track your training and also the diet you will be taking. It’s also best to measure whether what you are engaged in is effective by taking a measurement. In this case, weekly measurement seems like the best option.
Conclusion
There are no short cuts or elixir to losing your belly fat. But the right methods, effort, perseverance and commitment is the best way to start. Through following and upholding the guidelines provided above, is the sure way to success. Attaining your goal is not the end of the road. Once you’ve burned all the fat, ensure to maintain it that way through proper methods, nutrition, lifestyle and exercises’. It doesn’t mean that once it’s all gone it can never come back. Keep away from the old habit that made you get it.