Have you ever wanted to go out for a nice occasion and you put on your dress and no matter how beautiful you look; all you can focus your attention on is that bulging pouch? You also see your flabs resting comfortably on your belt. What about the man who stands in front of the mirror and all his insecurities come crawling out? He looks down and sees his bulging stomach, and he realizes he can’t remember the last time he saw his penis just by looking down.
There are so many diets and exercise regimes out there that it’s hard to know which one will work best for you. You may have even tried a few already, but still aren’t seeing the results you’re after. It’s time to try something new.
Belly fat is not just a cosmetic concern. It’s also been linked to heart disease, stroke, and type 2 diabetes. While lifestyle changes like diet and exercise are important, sometimes you need a little extra help. Here are 19 proven ways to lose stubborn belly fat fast.
Accept That Some Behaviors Have To Change
You have to accept that you cannot achieve your goals without changing your behaviors. You cannot lose weight if you indulge in the same habits that made you gain weight. If you used to eat a lot of fried foods and indulge in a lot of pastries, you will have to change and modify your habits. If you are someone that usually gives up or quits a task halfway, then this journey to lose abdominal fat is not for you. Lazy people don’t burn fat.
Cook More Often, Reduce Eating Out
Yes, I know this can be difficult especially if you do not have the time to do so. Cooking your own meals enables you to track and manage your calories. You can also meal plan a week ahead. You should have a microwave oven to defrost your food when your meal time reaches.
Eat Fewer Carbs
Carbs are great if you want to gain weight, but they’re not good for losing belly fat. Carbs cause your body to store excess calories as belly fat instead of burning them off. If you eat too many carbs, your body will start storing these extra calories as belly fat.
Drinking enough water helps keep your belly looking trim because it keeps your organs hydrated. Your liver needs moisture to work properly, and your digestive system requires plenty of H20 to function efficiently. When you don’t drink enough water, your body retains fluid that can lead to bloating and swelling in your stomach area.
Yes, this may sound counterproductive. But It takes about 20 minutes for your body to tell your brain that you’re full and to stop eating. When you eat slowly, you’re eating less between when you become full and when your brain knows it. This enables you to regulate the amount of food you consume per meal.
If You Can’t Control Your Impulses, Then Save Your Money
If you are the kind of person that has a kind of food that you can’t control yourself around – just don’t buy it. This helps you develop discipline. It will help you control your urges later on, and you’re more likely to make better choices about what you buy when you go shopping e.g., a kilo of chicken breast instead of a bowl of ice cream.
Avoid Late-Night Dinners
This goes without saying. When you eat late at night, your body stores the food as fat, and since there is no physical activity to burn the fat. It is stored to be used later as energy. Late-night eating is also the number one cause of abdominal fat. Eating fried foods late at night also causes heartburn and esophageal reflux.
Start Resistance Training
When you join a gym, it is easy to focus on aerobics and other exercises. You should incorporate resistance training in your workout i.e. lifting weights. Research has shown that you keep burning fat at least 36hours after your lifting session. You burn more fat in your sleep when you do weight training. Full body barbell and dumbbell exercises are good for beginners.
Stop Starting Your Day With Fruit Smoothies
A fruit smoothie raises your blood sugar more than chocolate or sweets. The bad thing is a lot of people start their day with a fruit smoothie thinking that it’s healthy. This causes your blood sugar to spike and then crash. This creates cravings, hunger, and fatigue. Now a lot of people would say that is natural, but the truth is most of the fruits we eat or blend to drink today have been genetically modified. Modern bananas have the same concentration as six spoons of sugar. Imagine that floating all around in your bloodstream. So instead of focusing on fruit smoothies for breakfast. Use this method
Fiber, Fat, and Protein e.g., omelet, avocado, and flax seeds.
Stop Starving Yourself
Some people in the bid to lose stubborn abdominal fat, start starving themselves. This only tells your body to store up the fat it already has and save it. So, in essence, starving yourself actually makes weight loss a lot harder. Follow a good meal plan to accomplish your goals.
Stop Doing Only Sit-ups, Crunches
This is all too common. You want to lose abdominal weight. You go online to your favorite fitness influencers. They go on to tell you that you need to do sit-ups, crunches, etc. to burn your belly fat. There is no such thing as spot fat burning (i.e., focusing on one part of your body in hopes of burning fat in only that place). You need to incorporate a full-body routine. Squats, pushups, mountain climbers, etc.
Start Walking More
This is a highly underrated exercise. When you incorporate walking into your weight loss routine, it helps you build endurance. It is also a form of steady cardio. Walking improves cardiovascular health. Walking for at least 2 hours a day would make a great impact on your abdominal fat journey
Cut Back On Alcohol
Both alcohol and the mixers that are commonly used in many cocktails are high in calories. Alcohol calories are empty calories because they do not contribute to the body’s nutritional demands. They are often consumed as a treat, adding to a person’s daily calorie consumption. People’s inhibitions are relaxed when they drink alcohol, making them more prone to overeat or choose unhealthy foods. Also, the body’s fat-burning systems are hampered by alcohol and research shows that alcohol consumption is a risk factor for obesity
Get More Sleep
Getting a good 6 to 8 hours of good sleep is vital to weight loss. Losing sleep while dieting and exercising has been shown to reduce weight loss and encourage overeating. One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer (7–9 hours per night). Another review of many observational studies found short sleep duration was associated with a significantly higher risk of obesity in these different age groups
- Infancy: 40% increased risk
- Early childhood: 57% increased risk
- Middle childhood: 123% increased risk
- Adolescence: 30% increased risk
Eat Food High In Fiber
Eating more foods rich in fiber, especially viscous fiber can be an effective strategy to lose weight. However, like many weight loss methods. Insoluble and soluble fiber are the two types of fiber that are commonly used. They interact with water in your body in different ways.
Insoluble fiber does not dissolve in water and serves primarily as a bulking agent to aid in the formation of stool and its passage through the digestive tract. Constipation can be relieved with this. Soluble fibers like beta-glucan and glucomannan combine with water to form a thick, gel-like substance that inhibits the stomach’s discharge of digested food into the intestines
Increasing your soluble fiber intake can also aid in the loss of belly fat and the prevention of belly fat accumulation. High fiber foods include
- Kiwi fruit,
Drink Apple Cider Vinegar
Apple cider vinegar may help you feel fuller, which can help you eat fewer calories.
One hour after eating a high-carb lunch, individuals who took vinegar had a 55 percent lower blood sugar response, according to a short study involving 11 persons. They also ate 200–275 fewer calories for the remainder of the day. Apple cider vinegar has been demonstrated to reduce the rate at which food exits your stomach, in addition to its appetite-suppressing benefits.
Two tablespoons in a glass of water twice a day is recommended.
Reduce Your Stress Levels
On your journey to lose belly fat, you will come across obstacles. Someone who is busy, especially in a place like Nigeria. Multiple factors contribute to stress like traffic congestion, terrible jobs with worse pay, etc. you have to actively destress your life. Try partaking in yoga, meditation long walks to clear your head
Symptoms of stress include:
- aches and pains
- tense muscles
- mood changes
- difficulty falling or staying asleep
- difficulty with short-term memory
- increased heart rate
- decreased sex drive
Do Intermittent Fasting
Intermittent fasting, often known as 16/8, entails restricting your meal and calorie-containing liquid intake to an 8-hour window each day. You don’t eat for the next 16 hours, but you are allowed to consume water and other low-calorie liquids such as simple coffee or tea.
Take Berberine Tea or Supplements
Berberine is a chemical found in European barberry, goldenseal, goldthread, Oregon grape, philodendron, and tree turmeric, among other plants.
It is a chemical with a bitter taste and a yellow color. It could help people with certain heart diseases by strengthening their heartbeat. This plant may also help kill bacteria, control how the body uses blood sugar, and reduce edema.
It has a yellow tint and has been used as a dye in the past. Berberine has a long history of usage in traditional Chinese medicine to treat a variety of diseases. Berberine helps in abdominal and overall body fat loss by inhibiting the enzyme lipoprotein lipase, which increases fat storage in the body. It also increases the body’s baseline metabolism.
If you had a bad day at work, family problems, or emotional problems. This may lead you to binge eat, which would also lead to regrets. This is the time you need to FORGIVE YOURSELF and move on. Don’t keep eating badly because you think you’ve ruined it. The sooner you go back to eating right, the better. A bad day does not have to turn into a bad habit.
Losing belly fat can be a challenge, but it is not impossible. There are many different ways to achieve this goal, and the methods outlined in this article are a great place to start. If you are looking to reduce your waistline and get that desired firm abdomen, these tips can help. Try out a few of these methods and see which ones work best for you. Like, Share, Follow, and Comment on this article with your friends and family.
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