Belly fat is more than just a nuisance that makes your clothes feel tight, they also set you up for some serious health troubles. In fact, the fat inside the belly area (or visceral fat), is seriously harmful as it may cause the risk of developing type 2 diabetes and heart diseases.
So, If you’re looking for effective tips to lose belly fat, try the following 10 expert diet and exercise tips for fast results:
10. First – Change your Lifestyle
Fortunately, losing belly fat is much simpler than many people would have you believe. You need to change your lifestyle by bringing self-discipline into your life.
Start by analyzing yourself first. Work out what things stand in the way of you being more disciplined at the moment and achieving your ultimate goal of an overall healthy lifestyle. When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
9. Burn Off Stubborn Fat
Stubborn fat is the fat that is clinging to your hip, belly, and thigh areas. The most effective technique to burn off stubborn fat is to perform short high-intensity exercises, also known as HIIT workouts.
These fast-paced routines have been shown to torch tons of calories in a short amount of time — as they increased your metabolism rate, meaning you’ll still be burning fat even after you’ve left the gym.
8. Drink Green Tea
Starts each day with a cup of green tea. Green tea is an exceptionally healthy beverage and has been associated with several health benefits, including weight loss, due to its rich nutritional and antioxidant makeup.
Drinking hot green tea during the day may help to aid weight loss. Drinking between 2 and 3 cups of hot green tea throughout the day should be sufficient for supplementing weight loss.
7. Do Intermittent Fasting and Train While Fasting
Intermittent fasting can help you lose weight, increase energy and gain several health benefits. It is an eating pattern that cycles between periods of eating and periods of fasting. According to many experts, training on an empty stomach is a simple but powerful way to increase the amount of fat your body burns while you work out. Exercising while doing intermittent fasting provides the best result if done consistently and greatly help in reducing fat especially around the hip, belly, and thigh areas.
6. Perform Aerobic and Resistance Training (Compound Exercises)
During your workout, try to do heavy compound exercises (weight lifting) as this type of training offers the benefits of preserving and gaining muscle mass. In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in belly fat.
5. Reduce Carb Intake
Cutting back on carbohydrates can have major benefits for your health, and is very beneficial for losing fat, including abdominal fat.
You can reduce carb intake by eliminating sugar-sweetened drinks, stop drinking packaged fruit juice, cut back on bread, use sweeteners instead of sugar and choose low-carb snacks.
4. Stop Food Cravings from Ruining Your Workout Plans
Food cravings can be downright diabolical in their power to ruin your weight loss efforts. They can easily undo days or even weeks of hard work if it really gets out of hand.
Therefore, in order to reduce hunger and increase the sensation of fullness you get from a meal, try to include avocados, greek yogurt, legumes, soup, water, almonds, and oatmeal in your daily diet.
3. Make Your Overall Dieting Experience Enjoyable
To achieve a flat stomach, dieting is an essential part of any weight loss routine and it can be fun and enjoyable if you have the right attitude. When you eat or drink anything, do so slowly, mindfully and without distraction. By doing so, you’ll increase your enjoyment and slow down your eating which will allow you the time to notice when you’ve had enough.
Also, make a “food day” of your favorite items with your friends. Enjoy food together but eat in moderation. This will help in reducing hunger and cravings, making the process of dieting even more enjoyable, and increase the overall feeling of well-being.
2. Try to Make Friends with Similar Goals
Having support and camaraderie is a huge help while working on healthy lifestyle changes. Make weight loss a team effort by asking friends with similar goals to work out with you.
You can engage with each other by cooking healthy potluck dinners together. You can also swap healthy recipes and discover new ones, share success stories and disappointments, and have friends to whom you are accountable and who are also there to cheer you on.
1. Reduce Your Stress Levels
Stress makes everything seem harder. When we have to deal with stressful situations or cope with their aftermath, we have less time for healthy habits. We might struggle with sleep, we don’t meal-plan as frequently, we skip workouts which only adds to our stress.
More importantly, stress can also make you gain belly fat by triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Therefore, it is extremely important to deal with stress to help your healthy habits feel more manageable.
To help reduce belly fat and to improve overall health, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods. A good night’s sleep makes you able to tackle the day’s stress more easily. When you are tired, you are less patient and more easily agitated, which can increase stress.
Moreover, hobbies can reduce stress, and studies have shown that participating in leisure activities is linked to a lower body mass index.