Dieters are faced with the problem of how to lose belly fat fast after losing some weight in the first weeks of the diet program.
You may lose water weight in the first or second week of the weight loss program.
However, losing stubborn belly fat requires a different approach from losing water weight.
You may find excess fat around the waistline even though you are not very heavy.
You can estimate whether the belly fat is excess or not by measuring your waist circumference.
You have abdominal obesity if your waist circumference is 35 inches (88 cm) or more in women or 40 inches (102 cm) or more in men.
Belly fat is not simply about how clothes fit your body, but the health problem that may come with it is more important. The visceral fats – those found inside the belly – are very harmful.
Excess belly fat is one of the major risks for type 2 diabetes.
Even though you look thin outside, you have an increased risk for diabetes mellitus if you have abdominal obesity.
The problem is: losing fats from this area can be challenging. That’s why many studies have been conducted to find out tips to lose belly fat fast.
The good news is that there many effective ways to lose stubborn belly fats as suggested by scientific studies.
How to Lose Belly Fat Fast with These 11 Effective Tips
Reducing abdominal fats certainly requires you to change your lifestyle, particularly when it comes to eating patterns and physical exercises.
The first thing to do is reducing carbohydrate intake, particularly refined ones.
Overweight individuals need to limit daily carbohydrate intake to up to 50 grams.
However, you cannot do it in a dramatic way, particularly if you are used to consuming high-carb meals.
Replacing refined carbs, such as bread and cookies, with unprocessed starchy carbs like those from fruits and veggies may help in improving your metabolic health.
In the end, this will eventually reduce belly fat.
Besides limiting carb intake, the following are more effective ways on how to lose belly fat naturally backed by science:
1. Consume More Soluble Fibers
Soluble fibers are important for weight loss program, as they serve to absorb excess water and form gels that regulate how the foods pass the digestive systems.
Studies show that soluble fibers promote weight loss by keeping longer satiety. So, you will need fewer foods in a natural way, since you feel full longer.
Studies show that every 1-gram increase in the intake of soluble fibers equals to 3.7% decrease in belly fat as long as they are taken in a long period.
Therefore, if you want to lose belly fat fast, make sure to include foods high in soluble fibers, such as avocados, blackberries, Brussels sprouts, flaxseeds, and legumes into your daily menu.
2. Limit Alcohol Consumption
When taken in small amounts, alcohol may have some health benefits, such as lowering the risk of heart attacks and strokes.
However, drinking too much alcohol is seriously harmful for you.
Studies also suggest that consuming too much alcohol may lead to belly fat gain.
Therefore, if you want to know how to lose belly fat fast, cutting back on alcohol is one of the answers.
If you enjoy it, you can begin by limiting the amount you drink on a day. So, you do not have to stop drinking alcohol altogether.
Again, drinking too much alcohol is harmful, as it may lead to liver disease and inflammation.
For dieters, too much alcohol is contra-productive…excess alcohol suppresses fat burning process.
As a result, excess calories that come with alcohol are stored as belly fat.
The long-term result is predictable…namely, abdominal obesity.
Some people also call it beer belly.
3. Switch to Coconut Oil
Coconut oil, particularly the virgin one, is one of the healthiest fats you can consume.
It is also the world’s most diet-friendly oil.
It is rich in medium-chain triglycerides, which help in boosting metabolic health and decreasing the amount of stored fats in your body.
Medium-chain fatty acids are metabolized in a different way from long-chain fats found in any other type of oil.
Some studies also found that medium-chain fats are stored less efficiently compared to any other fat types.
In addition, coconut oil helps in how to lose belly fat fast as it thermogenic in nature.
Eating coconut oil tends to promote fat burning process.
A study found that consuming 1 to 2 tablespoons (15-30 grams) of coconut oil a day increased energy expenditure by 5%.
This equals to burning of 120 calories a day.
Again, consuming coconut oil must be done in moderation.
Coconut oil is fat, which contains 9 calories per gram.
Therefore, the best way to use coconut oil is to replace the cooking oil you use every day.
Replacing the usual oil with coconut oil may help you in losing belly fat.
Adding extra oil into your diet will increase the calorie contents.
4. Consume Fatty Fish
Fatty fish is good for your health.
Certain types of fish, such as salmon, mackerel, sardines, herring, and anchovies are rich in healthy protein and omega 3 fats, which may help in reducing visceral fats.
Even fish oil supplements can help in reducing liver and abdominal fats.
They are also good for health, such as protecting from heart disease, protecting brain health, reducing the risk of depression, and maintaining healthy skin.
The recommended dosage of fatty fish is 2-3 servings per week.
Taking a supplement is another option since fish oil supplement is widely available on the market.
The question is…
“How does fish oil help in how to lose belly fat fast?”
Studies show that omega-3 fatty acids help in losing belly fats in several ways.
Fish oil is known to reduce hunger and appetite.
They lead to a longer feeling of fullness, thus reducing the urge to eat more.
5. Try Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which is known to help in reducing visceral fats.
A controlled study in men showed that consuming 1 tablespoon of apple cider vinegar a day for 12 weeks was associated with a 1.4 cm decrease in waist circumference.
Another study published in Bioscience, Biotechnology, and Biochemistry show that acidic foods like apple cider vinegar can increase carbohydrate metabolism in the human body by up to 40%.
In addition, apple cider vinegar has impressive health benefits, particularly for lowering blood sugar level.
Again, consumption of apple cider vinegar is only recommended at a low to moderate level.
It is highly acid…too much apple cider vinegar may lead to an inflamed digestive tract.
Expert advice is to take no more than 2 teaspoons and mixing it with water to dilute the acidity. Never take it directly!
6. Do Intermittent Fasting
Fasting is a natural way on how to lose belly fat fast.
When it comes to weight loss programs, intermittent fasting is a popular option.
There are two general patterns of intermittent fasting…
The first involves 24-hour fasting, once or twice a week.
The second method involves fasting 16 hours every day and eating normally in another 8-hour period during the day.
However, make sure to take balanced nutrient during the 8-hour period, since your body depends upon it for nutrition and energy.
Studies show that intermittent fasting is associated with a 4-7% decrease in visceral fats in 6 to 24 weeks.
Again, you are only recommended to do intermittent or alternate-day fasting.
Prolonged fasting can make your body lack of essential nutrients and energy… which may lead to harmful effects.
7. Enjoy the Green Tea
Caffeine and Epigallocatechin gallate (EGCG) – a kind of antioxidant found in green tea – seem to have positive effects on metabolic health.
That is perhaps why green tea as suggested as a healthy beverage.
Several studies show that the effect of EGCG on weight loss program is most effective when it is combined with exercise.
The process of fat burning in the belly is promoted when you combine drinking green tea and physical exercises.
Choose green tea as a part of fat-burning cocktail.
Green tea is low in calories, particularly when you enjoy it without added sugar, and rich in antioxidants.
Catechin in green tea is found to promote the breakdown of fat cells, particularly a way on how to lose belly fat fast.
8. Combine Resistance Training and Cardio
Weight lifting or strength training is important to gain muscle mass and preserve it.
Resistance training helps in losing belly fats.
One study found that optimum benefits for losing belly fat came from the combination of aerobic exercise and resistance training (weight lifting).
However, if you decide to do resistance training, the safest way to do it is to get advice from a certified trainer.
Furthermore, studies show that your body burns more calories after a cardio exercise since they engage multiple muscles at one time.
Make sure to spend 30 minutes a day on cardio.
The best options include cardio kickboxing, boot-camp workout, and spinning.
Every 30-minute cardio burns 200 to 300 calories while toning your arms, legs, and belly.
9. Get Enough Night Sleep
The longer you stay awake at night, the stronger the urge to eat more foods.
According to the studies conducted at the University of Pennsylvania, people who are awake at night tend to have a higher Body Mass Index (BMI) than those who sleep earlier.
Sleep-restricted people gain more weight than well-rested individuals.
Average people take 550 calories from 11 pm to 4 pm, while well-rested people have bed sleep at that time.
Actually, there are many other benefits of enough night sleep as how to lose belly fat fast, including:
- Burning more calories. A study published in the American Journal of Clinical Nutrition shows that people with normal sleep spend 5% more calories during sleep than people with restricted sleep. The same case applies to calories burnt after meals. People with normal sleep burn 20% more calories after meals than then sleep-deprived individuals.
- Promoting fat loss. A study from the University of Chicago found that fat burning process was faster in people with enough sleep than in those with inadequate night sleep.
- Encouraging portion control. Studies show that sleep-deprived individuals tend to add more calories into their snacks than people with adequate night sleep.
10. Drink Mainly Water
Nothing beats water when it comes to healthy drinks.
At least in the first weeks of your diet, try to eliminate the urge to drink something other than water.
Whether it is a sports drink, energy drink, cocktail, fruit juice, smoothie, or light beer, none of them are zero calories…each serving contains at least 50 calories.
As discussed in this article, liquid calories are more dangerous than solid ones.
Moreover, many liquids are high in sodium, which encourages your body to retain more water…the result is water weight.
So, make sure to drink mainly water, which has zero calories.
Water is a perfect slim-down drink while flushing out excess water weight and promoting your metabolic health.
11. Cut One Serving from Your Menu List
The reason is simple…
Any reduction in the portion means a reduction in calorie intake.
You can begin the program for finding how to lose belly fat fast by evaluating the list of foods you consume during the day.
Make sure to write down every item of food you eat, from the main dish to snacks like cookies, chocolate bars, fruit slices, and beverages.
Then, pick one from the list and promise yourself not to consume the food during the day.
Then, pick another name on the next day.
Deleting high-calorie foods like cookies or fried foods is a good thing to do.
This simple trick may work as long as you do it consistently.
Of course, you should not choose a single method of losing belly fats.
The most important point is changing your lifestyle and you can combine as many methods as possible as long as they work for you.
The methods described above have been shown to be effective for healthy eating and a healthy lifestyle.
Again, changing your lifestyle is the long-term key to success in how to lose belly fat fast and keep it off.