Losing belly fat is a herculean task, both literally and figuratively. Fat deposits more quickly around the abdomen and are often the hardest to lose. No matter how much effort you put into losing weight, belly fat is so stubborn that it would likely stay, even if you lose 20% of your body weight. But don’t worry; we have researched about the best ways of losing belly fat for you. Whether you want to get rid of that pooch and stomach rolls or is frustrated with stubborn abdominal fat that refuses to go away, these small but simple methods will certainly help you.
Diet and exercise are two important parts of your weight loss schedule. Many people would hit the gym but refuse to stop eating a burger every day. While this may help you lose a little weight initially, it would not last long. Moreover, you will continue to be unhealthy. Making changes in your diet is ‘THE’ most important thing to do when it comes to losing weight, especially your belly fat. Here are the changes that you should make.
Throw the junk away
If you have crackers, cookies, chips and processed food at home, it is time to bid them farewell. There is no point in keeping these enemies of good health at home when you are trying to lose belly fat. Many processed and junk foods you eat contain Tran’s fats. They quickly lead to increased belly fat, inflammation and insulin resistance. Hence, it is important for you to remove these fats from your diet completely. The best way to do is to remove spreads, margarines, sauces and other processed food from your diet completely.
Sugar is an enemy
Inflammation and insulin resistance are also a major cause of increased belly fat. Therefore, reducing your sugar intake is essential while trying to lose belly fat. Every kind of sugar- including fructose, is bad for your health. Therefore, you should only focus on consuming a moderate amount of sugars. You can also think about removing processed sugars from your diet first and then making a move to natural sugars. This means you should stop the consumption of sodas, any bottled drinks, sweet pies, savories etc. You should move to unprocessed brown sugar or real honey. Use them in your homemade drinks or teas for the best results.
Are you drinking too much alcohol? Alcohol consumption has been linked to increased fat around the waist. The term ‘beer belly’ fits the description adequately. If you have a beer belly, then any amount of alcohol you consume (two drinks a week or two drinks a day, it doesn’t matter) is bad for you. Reduce or eradicate the consumption of alcohol from your diet completely in order to see results.
Note that you don’t have to avoid alcohol consumption on weekdays and drink like a fish on weekends and holidays. Doing this means you will gain more fat around tummy. If you drink alcohol daily, it would be better to cut down the consumption slowly to less than one drink a day. If you go cold turkey on alcohol but fail to control yourself on Thanksgiving or Christmas, you will have to live with the increased belly fat for the rest of the year. Be careful.
Drink apple cider vinegar
Apple cider vinegar is one of the best drinks for anyone who wants to lose belly fat. Numerous studies have proven a positive correlation between drinking apple cider vinegar and experiencing reduced belly fat. Though it is not a magical fat loss remedy, it is still one of the best ways to aid belly fat loss. You can easily take 1 to 2 tablespoons of ACV every day without any significant harm.
However, make sure that you dilute it with a little water before consumption, at least in the beginning. Also, it would be better if you don’t let ACV touch your teeth (drink with a straw). ACV is considered bad for your teeth and may lead to deterioration of your pearly whites.
Bloat less- with water!
It may sound counterintuitive to drink water when you are feeling bloated. However, water is the ultimate tool to bloat less and feel lighter. All you have to do is drink at least 8 glasses of water each day. Ideally, you should be drinking 3.7 liters of fluids per day if you are a man and 2.7 liters of fluids per day if you are a woman. However, this refers to the overall fluid intake in a day. You can include tea, coffee and other beverages in the mix (make sure not to add carbonated or sweetened drinks). Of this, water intake should be around 13 cups for men and 9 cups for women.
Can you drink 8 glasses of any size? No. A glass should be at least 8 ounces or approximately 236 milliliters. So how does water actually help you in reducing belly fat? Water is great for quenching thirst and is much better than drinking a carbonated drink. Therefore, it helps in reducing your calorie intake. Water has zero calories. So, if you replace 8 ounces of soda with 8 ounces of water, you are already cutting down on calories by consuming the same amount of fluid.
Moreover, water helps in flushing out your body of toxins. If you feel frequently constipated (which could be another reason why your belly looks big), then water will help you in passing stools easily, which could reduce your belly size. Overall, it will help you in staying hydrated. When you go out to exercise, it will also help you in sweating and melting fat in your body. Overall, it is a simple, tasteless drink with countless benefits. Drink only water.
Avoid stress (and emotional eating)
One of the worst offenders in the belly fat case is stress and emotional eating. It is possible for responsible people to limbo their health goals by binging on an entire tub of ice cream, drinking too much or indulging in fried food when they are stressed. Mainstream media also reinforces this stereotype to eat food and find comfort in fried snacks and drinks when you are sad, depressed, and even when you are happy.
When was the last time you celebrated a big occasion in your life with fruits? Never.
Apart from emotional eating, stress also triggers the release of cortisol or the stress hormone. This hormone is known to make your belly bigger, helping you pack in fats more quickly near the abdominal area. The stress hormone makes your body believe that there could be problems to your existence (a very primal instinct).
Therefore, the body starts depositing fat around the abdomen for easy access during tough times, which it believes is very near (another primal instinct). While this instinct may not be needed in the real world, it still works quite the same way it did hundreds of years ago. There is no way you can break past this barrier. So, stay away from stress and meditate regularly.
Diet accounts for the most important part of your weight loss journey. However, if you are looking to tone your muscles, exercising is not just important but also essential. It will help you in using your body’s fat reserves and creating a defined muscular profile as well. Here are the exercises that burn the most fat, especially around your abdomen.
Do interval training
Whether you like to walk on the treadmill or jog in a park in your neighborhood, it is always better to train in short bursts of high intensity, followed by a short rest. Known as interval training, this kind of expertise will help you shred your belly fat, even after 16 hours of exercise. Hence, it will be worthwhile to avoid an hour-long treadmill marathon and run on higher intensity and higher resistance for a few minutes.
Stationary biking is old fashioned and it is a very low-impact, low-intensity workout too. Most people who hop on the stationary bike for losing belly fat do not know that this machine works on the lower body instead of the belly. Therefore, there will be no significant results in belly fat reduction if you bike. However, if you are looking for a workout that is as easy as stationary biking and helps you lose more weight, it would be better to go for spin classes.
A spin cycle is designed to provide you a higher intensity workout. You can expect to sweat profusely at the end of the workout. These spin classes do not last for more than 45 to 60 minutes at a stretch, as people will rarely need more. An instructor will keep telling you what to do for the entire class, helping you lose belly fat in the coolest, most fun way possible.
Spin classes were considered a less-formal form or exercise where some people simply cycled to the rhythm of pop songs. However, over the years, spin classes have developed into the most fun kind of HIIT (High intensity interval training workouts). They help you in getting major cardiovascular benefits and sweating your way to a firmer, smaller belly. Even though they are anaerobic exercise, spin cycles offer you better overall health and fitness levels.
The best thing about spin classes is that you are always with an instructor, cycling in batches. It helps in staying motivated and working under expert supervision. You could be left alone at the gym when you are stationary biking. However, in spin classes, you get motivation from your instructor as well as your classmates who help in getting better results.
Walk a little more- about 10,000 steps a day
It may sound like an intimidating number but walking 10,000 steps a day will be a breeze if you simply leave your car behind and walk to the grocery store, walk around the neighborhood in the morning or the evening and simply take the stairs instead of the elevator. If you walk 10,000 steps a day, you will be able to keep visceral fat (like the one you have in your belly) at bay. A study proved that men who walked 10,000 steps a day gained 7% visceral fat by reducing the number of steps to less than 1500 per day. Walking is a simple and humble exercise which keeps doing it work, even if it doesn’t make you sweat too much. Walk whenever you get time. It is believed that taking a small stroll every hour will keep your body in excellent condition. This is not all; walking after meals (especially after dinner) is really helpful in keeping belly fat at bay.
Plank is your friend, so are situps
Situps and planks are excellent exercises for those who want to lose belly fat. Traditionally, a bigger belly called for crunches. You had to move in an uncomfortable position, stretching your back muscles to the extreme. However, doing crunches doesn’t really help someone who has a big belly. It isn’t just uncomfortable; it also exposes your back to unusual stress. Your lower back could start aching after doing crunches imperfectly. After all, it would not be worthwhile to do this exercise when you can’t do it properly.
Instead, you should focus on planks and situps. Sit ups help you in strengthening your core and are comparatively easier than crunches. Moreover, you can do them for a longer duration than other exercises. Planks help you in hitting your belly fat directly. They are also more comfortable than crunches.
You need to get in the pushups position, but your weight will be supported on your forearms and elbows. Now, simply pull your stomach in and try to maintain a straight line with your neck, shoulders, and back. You should be able to hold this position for at least 30 seconds. Rest for a few seconds and repeat this simple plank exercise 3 to 5 times.
Another simple but highly effective exercise for belly fat reduction is squats. You should stand with your legs at least 8 inches apart. Then extend your hands forward fully and bend your body. Hold on for a few seconds and then come back to the original position. Do at least 15 to 20 squats at a time and repeat 3 to 4 times for the best results. You can also do squats with some weights for extra help.
These three exercises are very simple and can even be done at home. If you don’t wish to go to the gym, doing these exercises will help you lose belly fat quickly and effectively. Make sure that you always include a good diet and moderate level of other low impact exercise like walking and jogging in conjunction with three exercises to receive the best results.
Do resistance training
If you do aerobic exercises with resistance training, you have a higher chance of reducing belly fat. You can’t ‘spot correct’ belly fat. Either you will lose weight from the entire body or not lose at all. It is possible that some areas in the body will start shedding faster than the others. The problem is that belly fat is the most stubborn and will likely show results in the end. With resistance training, you will be working with free weights, resistance bands and more to supercharge your abdominal fat loss process.
Elliptical machines for good for getting a good aerobic or cardio exercise. It provides you a full body workout which is helpful in reducing weight from the abdominal region as well. An elliptical machine is low impact equipment favored by many people who want the benefits of cardio and resistance training at once.
Apart from this, you will also lose some belly fat by using the rowing machine. It mimics the action of professional rowers and helps you in reducing belly fat quickly and effectively. Due to the unique design of this machine, your belly fat will be targeted and lost in only a few weeks. A rowing machine works on three different muscle groups- legs, core, and arms. With this machine, your abdominal fat will be gone and it will become more toned and firm. Additionally, your muscle mass in the chest, back and legs will become more defined while you lose triceps fat too. If there is an ultimate weight loss machine, it is this.
Strength and endurance training
Lifting weights helps you in building up strength. This could be critical for anyone willing to lose fat. For endurance training, you could choose the stair stepper machine like StairMaster. These machines are designed to stimulate an uphill climbing experience, building up resistance and endurance using your own body weight. As you start losing weight, your skin will start becoming lost as there is no muscle to fill up the gaps. Strength and endurance training, helps you in powering up your muscles and avoiding lose skin. If you lose too much weight, too quickly without packing on as much muscle, you will have to opt for surgery to get the excess skin removed. So be careful with the number of kilos you shed and hit the weights every chance you get.
Bonus tip- Sleep a little more!
Are you sleep deprived? If yes, then you will likely not get good results from your diet and exercise schedule. This is because good sleep helps you in recovering faster. Moreover, good sleep helps you in staying calm and relaxed. If you have recently changed your diet, especially if you have reduced your calorie count significantly, you could experience lack of sleep.
You may even wake up various times during the night. It is essential to sleep for at least 8 to 9 hours. If you are sleeping for less than 8 hours, you could become irritable. Your body will not get adequate rest and you will not have enough strength to diet and exercise the next morning. Use sleep aids like relaxing music to help you fall asleep faster. Just some sound sleep will help you burn fat faster and become healthier every day.
These were a few ways in which you could beat belly fast and get a leaner, more toned physique in a few weeks. Have you tried any of these methods before? Did it work for you? Let us know in the comments below.