Losing belly fat is one of the biggest challenges we have when it comes to losing weight. Although fat tends to be in different areas of our body, the belly is the most difficult area to work. It requires a lot of effort and willpower. All the crunches and planks can strengthen the muscle tissues in that area. But a band of fats might nonetheless remain. The article describes 15 ways to lose belly fat fast.
Did you know that abdominal fat can be more dangerous than fat in any other part of the body? Abdominal fat increases the risk of high blood pressure, heart disease, and diabetes. Abdominal fat, more than other types of fat, can cause inflammation.
When fat increases in this abdominal area, the tissues develop an inflammatory response. If it is a short-term situation, it disappears and everything returns to normal. But when that fat stays in the waist, this inflammation can be chronic and damage the tissue.
The belly fat is the most difficult to cut. This area tends to accumulate more fat. Carelessness or craving can end with weeks and even months of effort. For this reason, we must be very committed to the diet.
We know that abdominal fat is not a sign of good health. That is why more than appearance, it is important to reduce it.
It is very important that we manage to keep the circumference less than 80 centimeters in women and 94 centimeters in men.
Did you know that belly fat more dangerous in women? The belly fat is more dangerous in women because they are more likely to suffer heart attacks. Fortunately, we can prevent it.
According to studies published by the Mayo Clinic, a bulging belly in women can be a sign of hypertension or heart problems. The accumulated fat clogs the arteries and could cause a heart attack. That is why it is important to keep blood cholesterol levels stable.
Having some amount of fats in our body is a part of being human. Each part of our bodies has some amount of fat. If your BMI is already low, losing upper belly fat may be challenging.
The idea that you should figure out to target certain fat deposits in your body is a myth. You can’t lose fat from any part of your body without losing fat overall.
What you consume when you’re attempting to drop fat matters. If you’re dieting to lose belly fats, there are a few crucial components to take into consideration.
No matter how much weight or fat you’re attempting to lose, your plan will consist of the same components:
- diet or calorie limit,
- sleep, and
- stress management
Other components can cause fats to accumulate within the higher stomach area, including:
- advancing age
- lack of sleep
Follow these tips to lose belly fat fast:
1. Manage your weight
Make a plan to drop some weight to dispose of fat deposits in your belly. To create a calory deficit, you should understand the primary idea. Is the number of energy you consume each day equal to the number of calories you burn? If your answer is yes then your weight will remain the same.
If you wish to lower your body fats, you must eat fewer calories than you burn. Try this trough restricting your calorie intake or increasing your calorie out, or both.
To lose one pound of fats, you should burn about three, extra calories through a caloric deficit. Dropping greater than 1.5 to 2 pounds per week requires excessive calorie restriction. It is not advised for many people. Read more about how to maintain your ideal body weight here.
2. Lemon Honey Juice Fasting
Lemon honey juice fasting (LHJF) is a great support to burn abdominal fat. The fruit has detoxifying and purifying properties that help cut waste from the body. Thus, it favors digestion and contributes to fat burning.
Mix the juice of the half lemon in a glass (290-ml) of warm water and add a teaspoon of honey.
Drink this mixture 4-times every day at:
The antioxidant content of honey is equal to that of the fruits and vegetables. It helps reduce lipids in normal as well as hyperlipidemic individuals. Lemon honey juice fasting (LHJF) is a treatment in naturopathic hospitals in obesity.
A study found that adults who drank lemon water with honey during four days of fasting lost an average of 4.8 pounds (2.2 kg). Plus they had lower triglyceride levels.
3. Eat whole grains foods
Quinoa is a recommended food. It has no cholesterol, does not form fats in the body, is easily digested, and has a very delicious taste. It does not contain gluten. So it is ideal for pregnant women, people with anemia, with problems of obesity or celiac disease.
4. Eat high-fiber foods
How lots of fiber you consume can also affect the belly fat. Fiber can make someone feel full longer. So we can reduce the intake of snacks between large meals. Eating high-fiber foods can support weight reduction.
Fiber can also help ease digestive function. A healthy digestive system can reduce the risk of a distended stomach. It makes the stomach look slimmer.
5. Limit sugar consumption
Avoid white starches and foods high in sugar. These foods can disrupt your endocrine and make it harder to let go of fats. The consumption of sugar increases fat around the body, belly, and waist.
To achieve a flat stomach you should avoid eating sweets, sugary drinks, and fatty foods. Sugary drinks cause inflammation, especially soda. Also, sugar can promote heart, arterial, or diabetes problems.
6. Increase water consumption
Drinking water helps to speed weight loss. It improves digestion and flushes toxins out of your kidney. Water consumption helps keep the body hydrated, activates the metabolism, and stimulates the elimination of waste from the body.
Drink a liter and a half to two liters of water a day. Consume water divided into several times a day. Drinking two liters in one shot does not bring the same benefits and, in fact, can be harmful.
7. Eat garlic
Although the taste and smell of garlic are not so please about eating it raw, the truth is that the effort is worth it. Eating raw garlic every morning supports the diet, as it helps us burn fat more easily. This treatment helps burn fat and is also good for improving circulation.
8. Increase the consumption of fruits and vegetables
A good diet to have a flat stomach should include a significant amount of fruits and vegetables. Avoid eating processed foods and choose to eat organic foods. We should eat both fruits and vegetables raw, either alone, in a salad or in natural juices.
9. Avoid eating processed foods
The consumption of processed and refined foods is an impediment to a flat stomach and burn fat. To cut belly fat, it is important to avoid processed meats and refined flours, rich in calories.
10. Consume more spices
Although it is hard for you to believe it, spices are a great support in the diet and contribute to weight loss. Cinnamon, ginger, or cayenne pepper allow us to activate the metabolism. Eating those spices providing other health benefits. Besides, they help lower blood sugar levels to prevent diabetes.
11. Avoid eating fried foods
Avoids the consumption of saturated fats. You should limit yourself to eating foods that contain a lot of fat and fried foods. The body digests fried foods more slowly due to their high-fat content. Of course, this causes the stomach to feel heavy and bloated. A healthy diet does not mean not eating fat at all, but the fatty foods chosen are the types of healthy fats.
We call good or healthy fats as the MUFA, which is a monounsaturated fatty acid. MUFA is good for people who have difficulty losing belly fat. We can find MUFA in oils (such as olive oil), olives, nuts, seeds, avocados, and chocolate.
Practice at least three times a week 30 minutes of cardiovascular exercise. That way, you will burn the fat accumulated from the belly. So you prevent your arteries from clogging. Try cardio to reduce upper belly fats. Exercise and diet help reduce abdominal fat. It is also important to consider other recommendations. You may want to incorporate running as your effort to lose some weight. Read more about the benefits of running here.
13. Get enough sleep
Read more 5 essential health benefits of getting enough sleep here.
14. Cut the stress
Stress is also a reason why fat deposits stick around. You might now not be able to cut stress out of your life. But you can cope with mechanisms like yoga and deep breathing.
Breathing exercises not only keep you healthy. Those practices also help you in eliminating the fat present on the top of the abdominal muscles. Breathing exercises also improve your digestion and metabolism. All those have the delivered bonus of making belly fat reduction more convenient.
15. Stop smoking
Professor Naveed Sattar explains that smoking lessens weight but increase the belly fat. If you smoke, quitting may additionally at first consideration. It motives you to gain weight as you fight to barrier nicotine craving. But once you’ve stopped, it will be simpler to be more energetic. You can drop some weight more straightforward. You’ll also be more in shape.
Stop smoking can be challenging. But you can make an assignment with your doctor to create a plan that’s right for you. Talk with your doctor to plan your weight loss goal. Do activities to target your upper stomach. It will help you achieve your target in a short time.
If you notice a more bulky belly than normal, it is important that you go to your doctor to perform the corresponding studies and avoid complications.
What is the most difficult tip to follow in your opinion? And what is your favorite tip? Please write your comment and share this article to help others have the same problem. Sharing is caring.