Maybe you are actually relatively thin, but you still have belly fat that you just can’t change, or you may have been dieting for what seems like forever, but the fat belly simply refuses to go away?
Maybe your mission is to lose weight from your whole body including belly fat?
Belly fat isn’t just bad to look at; it can also harm your health, strain your heart, and even lead to heart disease.
While a little belly fat won’t hurt you, too much fat could.
If your waistline measures more than 40 inches (male) and 35 inches or more (female), you are considered obese.
It is essential that you tackle your belly fat for health reasons, if not nothing else.
The problem with belly fat is that it’s often the hardest area to lose weight, but the good news is it can be done!
With our foolproof tips, you can get rid of that belly fat and keep your new trimmer tummy.
Sorry, but you have to work your abs and it’s easier than you think.
If you can factor in the stomach crunches and sit-ups every day, maybe early in the morning or before you go to bed, you will start to tone your muscles and that fat will soon become lean and tight.
You won’t lose weight just by doing stomach crunches, but you could lose inches!
You should also consider cardio – even if you hate to exercise, a brisk walk for 20 to 30 minutes three times a week will help melt the fat.
And the race? Even those of you who have never done anything more than run for the bus can run!
You can try an app like Couch to 5k which lets you run for half an hour per week 9 and it really works because it’s a slow program that will gradually get you used to running for longer periods of time.
2. Cut the sugar
Sugar is the number one enemy of belly fat.
It is the cause of excess fat, especially visceral fat.
As soon as you cut sugar from your diet, you start to notice a difference.
We’re not talking about sugar cubes; we are talking about all foods containing sugar.
So check the labels because, for example, low fat foods and processed foods are often high in sugar.
It is also present in many types of cereals and in fruit yogurts.
In addition, carbonated drinks are full of sugar, so they should be banned completely.
You can eat naturally occurring sugar (fruits contain natural sugar), but anything that contains sugar as an ingredient should be avoided completely – even chewing gum unless it is sugar free.
Sometimes belly fat is the result of excess water – so you might get bloated.
To get rid of bloating, you need to drink more water.
Water doesn’t make you bloat (contrary to popular belief), it encourages your lymphatic system to function optimally and flush out excess fluid (as well as toxins and impurities).
So, let your body take a break and fill up with at least 2 liters of water a day.
Always drink a full glass of water before meals as your stomach will fill up faster so you won’t want such a large portion of food and if you are hungry why not drink a glass of water instead of taking a snack?
Often thirst is confused with hunger.
4. Eat more protein
Protein is a very important macronutrient, ideal for weight loss.
By adding more protein, you can reduce food cravings by up to 60% and increase your metabolism by 80-100 calories per day.
However, make sure you choose the right kind of high protein foods.
You should eat lean meat and white fish, eggs, nuts, and legumes.
Do not add bread (for example, if you wanted a burger), it is unnecessary carbohydrate that will contribute to belly fat and refined carbohydrates are linked to increased belly fat.
More in point 5.
5. Cut out carbohydrates
When it comes to carbohydrates (from point 4) limiting carbohydrates is one of the best ways to reduce belly fat and it is well documented by various clinical trials.
When carbohydrates are removed from your diet, your appetite will drop dramatically and you will almost certainly lose weight (from your belly and other areas of your body).
Low carb diets are much more effective at losing weight than low fat diets and that’s because as soon as you cut out the carbs you start to lose weight almost immediately (although this weight loss is mostly about water to begin with, it certainly helps reduce an excess stomach weight!).
You should definitely cut out refined carbohydrates such as white bread, white pasta, candy and sugar as mentioned in point 1) and with the combination of a high protein diet the difference should be noticeable within a week.
If you want to lose weight really fast, reduce your carbohydrate intake to just 50 grams per day, this puts your body in ketosis, where you burn fat for energy (this is the Keto diet and extremely efficient).
6. Eat more fiber
Fiber is great for good bowel movements and for keeping you regular.
This is why fiber is also good for weight loss.
It also helps you feel fuller faster, but not all fiber is good.
Soluble and viscous fiber is best for weight loss, it is the fiber that binds water and this water turns into a gel that positions itself in the intestine as it passes through the digestive system.
This slows down digestion (which is why you feel full) and the body benefits as it takes in more nutrients as digestion takes longer.
The best types of fiber to include in your diet are vegetables, fruits, legumes, and some high-fiber grains.
Try this special ‘Carb-Trick’ that melts up to 1 pound per day
“All this by pairing flavors?” I asked.
I met an old friend for lunch last month and was very impressed with his beauty.
She said, “It’s not so much about the flavor pairing, but more about how it wakes up what the Japanese call ‘the weight loss molecule that doubles weight loss’ that signals an effect of. fat burning 22 hours a day in the female body. “
Although I was skeptical, I have struggled with my weight for the past few years so I have tried and watched the same video she made.
Well it wasn’t until a few weeks later and you know what they are saying about “you can’t transform your body overnight” …
They are right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends who ask ME what I do differently 💅