Do you want to lose all that belly fat fast? Belly fats are just nuisances, to be frank. They change a person’s look totally. They make your clothes tighter and they are also major risk factors to diseases like diabetes and heart conditions.
It could be really hard to lose fat in the belly area but it’s not entirely impossible. There are science-backed actions that you can take from now to start your journey to losing belly fat. One of the most dangerous places that fats could be stored in the body is the belly. It’s just not healthy at all.
So, what actionable tips do we have for you? Scroll down and check them out.
1. Track your caloric intake
You can use the help of a calories tracking app to keep track of how much calories you are gaining. Or you could use a pencil, paper and a calculator to do the math of your calories yourself. The important thing is that you are burning more calories than you are consuming.
There are also a number of calories counter websites and apps that you can make use of. The thing with weight gain is, if you taking more calories than you use or burn, you will gain weight, perhaps around your belly.
2. Change your habits
If you want to shed all that belly fat, you need to accept that some of your behaviors will have to change. You definitely don’t want to lose track of how much food you are eating or drinking. And that means you cannot afford to eat anyhow.
If you are going to lose all that belly fat fast, you need to be very aware of your feeding decisions. Your habits will change.
3. Eat more healthy fats
There are certain foods to eat that contain healthy unsaturated fatty acids and you need to make these foods your best friend. Foods that contain it include avocados, fatty fish like salmon, eggs, olive oil, nuts and so on. You can snack on nuts rather than junk foods. Eat avocados after your meal. Do these to just get these foods into your diet plan.
4. Walk a little more distance everyday
Walking is the most natural form of exercise. It is also the best entry point for people who want to get started in working out. Exercise is a great part of immediate actions you need to take to lose all that belly fat. You can start walking for like 60 to 70 minutes for 3 days in a week. Try this for three months and watch for improvement.
5. Do a number of Ab workouts
There are so many Ab workouts that you can do in your house that will help you lose belly fat very fast. Ab workouts, also known as crunches, help you to build lean muscles tissues which in turn facilitate the use up of excess fats in your abs area (read: belly). You should aim at doing ab workouts three to four times every week and see results.
6. Eat more proteins
Proteins, just like fibers, help to keep you feeling full and everyone always recommends loading up your plate with it. If you’re trying to lose weight in any way, you are advised to aim at getting at least 70 g of protein on any given day. You should eat before you exercise and proteins are an healthy choice to feed on right before you workout.
7. Get more quality sleep
The role of sleep in your journey to losing belly fat cannot be overemphasized. Getting little sleep or sleeping excessively both have negative effects on your belly fat. Studies have revealed that sleeping for less than five hours a day can cause you to munch on foods that are unhealthy, and eat extra calories than you would normally take.
It is advised that you get up to eight hours of sleep a day. That way, you are less likely to take more calories than you burn.
8. Try to cut down on alcohol and smoking
Alcoholism is unhealthy in many ways. Drinking too much alcohol can cause you to take up excess calories because these drinks contain a bunch of calories. It is advised to stick to one drink per day if you are a woman, and two drinks per day if you are a guy. Alcohol also causes cravings to increase. You will be unable to resist that Pizza offer, if you overload on alcohol.
9. Stop eating out and cook your own meals
By cooking your own meals, you can monitor the ingredients you add, watch for high calorie content, monitor the calories, add more fruits and vegetables to your diet and you’ll be less likely to indulge in sugary foods and beverages like soda or hot dog etc. Also, when you cook your own meals, you are less likely to have high body mass index.
10. Eat more fibers
The reason why you should eat more foods that contain fiber is that, these foods will fill you up more and make you less hungry. Vegetables, oatmeal, legumes, beans, whole wheat bread, fruits and certain seeds are healthy sources of fibers that you can incorporate in your diet.
Taking foods that have sugar and highly refined carbs will make you want to eat and eat and eat. This is not good if you wish to lose weight in your belly. Feeding on fiber also allows you the ability to follow a strict diet. There are high fibre diet plans online that you can follow to get started.
11. Avoid getting stressed
Usually, when we are stressed, we tend to want to eat more because we use the feeling of eating something to cope with the stress. This makes it very important to avoid getting stressed. It is called “stress-eating” for a reason.
One would have thought that being stressed would make the fats go away. But it turns out that, the belly actually gets fatter and fatter from the stress-eating that you have been indulging in. Find ways, healthy ones, to cope with your stress rather than using food as a coping mechanism.
12. Cut down on your sugar intake
Anybody who has lost weight can tell you that eating sugary foods hinder your successful journey to losing belly fat. Also, sugary foods are linked to diabetes, liver problems, obesity and so on. Also, studies have shown that there is a link between increased sugar intake and increased abundance of fat in the belly. So, invest in eating healthy foods. Be sure to add more fibers, fruits and vegetables to your meal plans.
13. Start lifting weights
Weight-lifting is also known as resistance training. Weight-lifting is very beneficial for abdominal fat loss. It helps to decrease visceral fats and you should get advice from a personal trainer on how to start your own resistance training workouts.
