Understanding how to lose belly fat is not something far fetched or difficult. Doing this can be as simple as just adopting better habits on a daily basis.
Localized fat in the belly can disrupt the physical and psychological health of a person. People who have more belly fat tend to have more visceral fat as well.
This type of fat facilitates the development of various diseases like diabetes, high blood pressure, heart problems, insensitivity to insulin and several others.
So, preserving the famous “tummy” is like cultivating a time bomb for the future.
As if that were not enough, having abdominal fat is simply bad in what concerns the aesthetics of the body. No matter how heavy you train and how good the rest of your body is, if your belly is protruding, all progress can go down.
The big problem is that losing belly fat is not an easy task. Mainly because localized fat loss is highly unlikely.
Yeah, sorry about that.
But it is is not the end of the world.
To learn how to lose belly fat we need to focus on burning fat as a whole and the belly will just disappear as a result.
Through the belly fat burning tips below we can amplify the speed that you lose the belly fat and get in shape. And rest assured, you will not need to buy any miracle supplement or partake in some zany fad diet to get results.
The text tips are actually habit changes that will not only amplify but lose belly fat faster but will improve your health and well being also.
How to Lose Abdominal Fat Using 18 Quick Tips
1 – Consume more soluble fiber
When we ingest soluble fiber, it absorbs water around it and turns into a kind of gel that helps slow down the speed that food passes through the digestive system.
This makes you feel less hungry for longer by decreasing the amount of food you eat during the day.
Consumption of this type of fiber also alters the glycemic load of the meal, causing less insulin to be released to control blood glucose levels.
What does this mean for you?
Less chance of the calories ingested in the meal being stored as fat. In short, including fiber in every meal will amplify the speed that you can lose abdominal fat faster.
Common dietary sources of soluble fiber are:
- All types of fruit, but especially oranges (with bagasse) and mangoes;
- All types of vegetables, but especially broccoli (more on the importance of this vegetable in the text itself);
- Sweet potato.
2 – Eliminate completely the consumption of trans fat
Trans fats are created by adding hydrogen to vegetable oils (hydrogenated fat).
This type of fat is linked to an increase in body inflammation, heart disease, insulin resistance and accumulation of abdominal fat .
Some common foods that contain trans fats (which you probably did not know):
- Cakes, pies and most sweets of this type;
- Practically all the biscuits / biscuits;
- Virtually all fried foods that are sold in fastfood restaurants;
- Microwave popcorn;
- A multitude of frozen foods.
Many other products also use trans fats, so it is important to always look at the nutrition factsheet for the foods you use daily.
3 – Fasting intermittently
With intermittent fasting it is possible to optimize the action hormones like Ghrelin and insulin to create environment more conducive to fat burning.
In addition, it is extremely simple to do intermittent fasting, it is possible to start right now, without having to buy specific foods or supplements.
Just fast for 16 hours a day and feed on a window of 8. This way you will already be getting the benefits of intermittent fasting.
4 – Avoid alcohol consumption
In simplistic terms, the more frequently you consume alcohol, the less muscle mass and more fat you may have.
It is no secret that alcohol consumption can affect their health and gains, but studies still suggest that there is a direct link between excessive alcohol consumption and fat accumulation in the waist region.
Of course, drinking sporadically and in controlled amounts will hardly influence your progress.
The problem is in quantity and how frequently you drink.
Briefly, if you drink often and have abdominal fat, you don’t have to be a genius to figure out that this is a major contrubuter to the problem. The fact is, when it comes to how to lose belly fat, cutting out alcohol or greatly reducing it, will take you a long way.
5 – Be absolutely sure that you are ingesting enough protein
Intake of enough protein is not only useful for hypertrophy. This macronutrient also releases hormones that control hunger.
Protein also has the ability to speed up metabolism.
Several studies have shown that people who ingest more protein have less abdominal fat than those who eat less protein (6,7,8). Make sure you are ingesting something close to 2g of protein per pound of body weight per day.
Healthy people do not have to fear moderate consumption of protein. In fact, this is essential for health, for hypertrophy and for losing abdominal fat.
6 – Avoid stress
Chronic stress causes you to gain more belly fat by producing cortisol (also known as stress hormone). Research has shown that high (and persistent) levels of cortisol may increase appetite and lead to accumulation of abdominal fat.
How to avoid stress completely, is going to be a incredibly difficult task. But what you can do is reduce stress to the minimum.
Some tips to reduce stress from day to day:
- If you usually watch movies and tv shows, give preferences to comedies;
- Listen to your favorite songs whenever possible;
- Breathe through the nose (not through the mouth), this decreases anxiety and cortisol;
- Do not worry about situations that you have no control (for example: what the people around you do or do not do), this generates unnecessary and constant stress;
- Regardless of what happens, always keep in mind that expecting the best and the worst generates the same amount of effort, that is, expect the best and have less stress.
As much as these tips seem to be cliches that came straight from a self-help book, do not ignore them.
There is a scientific rationale behind each and they actually work to lessen stress.
7 – Avoid sugar
Sugar has a direct relationship with abdominal fat gain and a multitude of other health problems. If the goal is to understand how to lose belly fat fast, consider simply eliminating sugar from your life.
It is worth remembering that the problem is not just with refined sugar, the “Healthy” versions of sugar such as honey and brown sugar can also generate the same hazards if used in the same amount as the refined.
The human body does not need sugar to survive and can turn any macronutrient into glucose if needed. Also, eliminating sugar does not mean eliminating carbohydrates.
Especially complex carbohydrates that can bring numerous health benefits and can still quench your hunger.
8 – Use coconut oil
Fat from coconut oil is one of the healthiest you can eat and studies suggest that eating this type of fat can decrease the fat you accumulate in response to calories consumed (13,14).
Coconut oil is also one of the healthiest oils for cooking. Replacing your current oil with coconut oil will unite the usefulness of coconut oil while being enjoyable.
Just remember that just like any fat, coconut oil has a lot of calories, so use as little as possible.
9 – Heavy training
Instead of adopting a circuit using light and colored weights, try heavy training focusing on the progress of loads. Weight training in an intense way is the activity that can generate more muscle mass. And the more muscle mass, the faster your metabolism will be.
Consequently, this will help you lose belly fat faster.
10 – Sleep properly
Sleep well is important for various aspects of health including how much fat we accumulate. People who do not sleep adequately or for long enough (less than 7-8 hours) tend to accumulate more fat in the stomach area than people who sleep the most (15,16)
Even if you do not have time to sleep 8 hours a night, focus on getting as much sleep as possible within your limitations.
11 – Stop drinking fruit juice
Although it contains vitamins and minerals, fruit juice can provide the same amount in sugars as soft drinks, which can cause the same problems (read abdominal fat gain).
Instead of drinking the juice, eat the fruit.
The whole fruit carries fibers that will delay the absorption of sugars and will not cause any health issues. Natural juices made at home, along with smoothies, obviously will have more fiber, but it is still better to eat the fruit.
You may be asking; “And what am I going to drink instead of fruit juice?”
Well there is a very common liquid called … water.
If you find water bland, there are ways to spruce it up a bit, that you can find here. It is well worth the exchange, as I am sure you wouldn’t want to sabotage your whole diet plan to burn fat, just because you sporadically enjoy your favorite fruit juice.
The point here is that many people avoid soft drinks and other bad drinks but triple their consumption of fruit juice, disregarding that they will provide the same pump of calories and sugars.
12 – Use a thermogenic with good formulation
In terms of how to lose belly fat fast, thermogenics are very helpful in speeding up the speed of metabolism and increasing the rate that the body breaks down fat to turn into energy, in other words, burning more calories.
The problem is, most thermogenics have caffeine and some vitamins.
This certainly helps, but there are products with a much more complete formulation and it can bring more results.
People with heart disease and blood pressure should not use thermogenics.
Always consult a physician before starting to use a supplement or medicine, especially if you are ill and / or are sedentary.
13 – Drink green tea
Tea has several health benefits, but what is really interesting is that this tea is rich in caffeine and an antioxidant called epigallocatechin gallate (EGCG). This both accelerates the metabolism and facilitates the loss of abdominal fat.
14 – Add apple cider vinegar into your diet
Apple cider vinegar, in addition to having several health benefits like green tea, also helps to lower blood sugar levels (17).
In a simplified way, this means that less fat can be accumulated.
One or two tablespoons of apple cider vinegar per day is enough to be beneficial.
15 – Add cinnamon in your diet
Cinnamon brings several benefits to those who train, but the main one of them is the improvement in insulin sensitivity.
In simple terms, more insulin sensitivity means your body will be able to send more nutrients into the muscles (not fat reserves).
Three to six grams of cinnamon per day are already sufficient to generate this effect (18,19).
16 – Consider a low carb diet
The quickest way to reduce calorie intake while getting an initial boost in fat burning, is by reducing carbohydrates in the diet.
A low carb diet will do just that (and can be done in conjunction with intermittent fasting).
If you do not like the idea of drastically reducing dietary carbohydrates, studies show that simply choosing better sources of carbohydrates, such as removing sugars from the diet and inserting carbohydrates like sweet potatoes, can already (and greatly) improve your metabolic health and reduce accumulation of fat in the belly region (20,21).
17 – Train heavy with weights and do aerobics
Something obvious, bu it had to be mentioned.
Training with weights will generate numerous changes in the body, from improvement in metabolism to increased levels of hormones that can burn fat like testosterone and growth hormones.
Aerobics when done moderately, can also improve metabolism, increase insulin sensitivity and even burn off some extra calories.
Both will be useful in burning fat and consequently burning belly fat.
18 – Use yohimbine
Yohimbine is a mild stimulant that has affinity for alpha receptors in fat cells. These receptors are found mainly in areas where it is difficult to lose fat.
Yohimbine makes it easier to burn fat in difficult areas of the body, and guess where is the hardest area to lose fat in man?
Yes, in the abdomen.
People with heart disease and blood pressure will not be able to use this.
Again, always consult a physician before starting to use a supplement or remedy, especially if you have health problems and / or are sedentary.
There is no magic formula when it comes to how to lose belly fat, but if you combine the tips of this text and incorporate it into your day to day, it will be possible to lose fat faster and consequently belly.
Also, it is essential that you eat fewer calories than you use in a day , otherwise no tip or workout will be effective at losing belly fat, the belly fat tips will only speed up this process.
- Hlebowicz, J., Hlebowics, A., Lindstedt, S., Bjorgell, O., Hoglund, P. Holst, JJ, Darwiche, G. & Almer, LO (2009). Effects of 1 and 3 g cinnamon on gastric emptying, satiety, and postprandial blood glucose, insulin, glucose-dependent insulinotropic polypeptide, glucagon-like-peptide 1, and ghrelin concentrations in healthy subjects. American Journal of Clinical Nutrition, 89 (3), 815-821.
- Mang, B., Wolters, M., Schmitt, B., Kelb, K., Lichtinghagen, R., Stichtenoth, DO, & Hahn, A. (2006). Effects of a cinnamon extract on plasma glucose, HbA1c, and serum lipids in diabetes mellitus type 2. European Journal of Clinical Investigation, 36 (5), 340-344.