You wake up every day and stand in front of the mirror. You are appalled at the amount of belly fat you have acquired over the past few months.
You flinch and grumble, but you are clueless about what to do. You also observe that you haven’t put on much weight proportionately, or in other parts of your body as much as you have in your stomach region. Your belly looks disproportionately larger.
You have tried a whole range of diets, exercises and tips from doctors and well-wishers. But nothing seems to work.
You might even be heading towards clinical depression as it is constantly hindering your social interaction and life.
Do not worry!
It is a very common situation in contemporary times. People often try various things – from doing a hundred sit-ups every day, to cutting down on calorie consumption, to working out and using fat burners, but none of them seem to work.
If you are not losing your belly fat despite doing all of these myriad things, the only possibility then is that you have not been following the right method or approach.
When you are not using the right methods, you might be doing more harm to yourself than good to your body.
You don’t quite need all those vigorous exercises and routine bouts of starvation. What you need is to follow these steps to ensure that you lose belly fat – both quickly as well healthily:
1. Eat healthy
You can do all the amount of exercise you want to in the world, but if you do not follow a healthy diet, all of that exercise is a waste of time. You might do hard training at the gym for hours together, go for a jog three-four miles a day and do what not to burn your body fat.
But at the end of the day, if you indulge in eating junk and fried food, you are nowhere close to reaching the goal of burning your belly fat.
First things first, stop eating foods that are not natural. Stop eating canned, tinned and processed foods.
Eat whole foods which are nutritious in nature and that contains all kinds of nutrients, minerals and vitamins. Eat poultry, meat, fish, whey and eggs to get your right amount of protein.
Consume all kinds of vegetables like spinach, carrots, cucumbers, cabbage, etc.
Do not be choosy. Devour fruits by the dozen! Eat all you can, including bananas, oranges, apples, etc., but ensure you eat fruits that contain a high amount of sugar in moderation.
A healthy amount of fat is required for the body to carry out its natural processes. So do consume fats in the form of olive oil, fish oil, nuts and flax seeds.
When you choose oil, try choosing ones that contain unsaturated fats. Consider brown rice, oats and whole grain foods in your diet. Stay away from starched foods and foods that contain chemicals and added flavours.
You are permitted to eat junk food once in a while as it keeps your hormones sharp. Do consume fried foods etc, once in a week, as the body is dependent on all kinds of food.
2. Don’t do only crunches
If you do crunches as part of your daily exercise routine, stop doing it right away!
Doing crunches will strengthen your stomach muscles. But this does not mean that you are going to burn any belly fat.
The idea that some bits of fat in the body can be reduced using spot reduction is only a fancy myth.
If the body needs to get in shape, it implies working out in a way that the whole body gets exercised. You are wasting your precious time and effort if you are doing crunches every day in the hope of burning belly fat.
The side effects of doing crunches without proper guidance is that you might end up with bad lower back ache, droopy shoulders and an improper posture. Also doing 100s of crunches can hurt your back.
3. Build strength and endurance
The first thing that you should get your trainer to work you on is building your strength.
Strength training prevents the build-up of fat as it builds muscle mass. Some of the best ways to do strength training is doing heavy squats and deadlifts.
Squats and deadlifts allow you to gain strength, without collapsing under the weight of your body.
Though they might not be directly helpful in getting you rid of your belly fat, what it does it build and strengthen your abs, which is a requirement for burning fat. It also strengthens your lower waist.
Testosterone growth is higher in men doing squat and deadlifts. It is found that testosterone helps to build muscle at a faster rate.
More the muscle mass More calorie will be burned by body.
4. Keep a check on your drinking habits
Alcohol is another biggest reason for unhealthy weight gain. It contains lots of empty calories which are not used by our body. So these calories are stored in the form of fat.
Another reason is that alcohol disturbs our metabolism and slower down the fat burning process. And it leads to health disaster as alcohol is also responsible for disturbing liver function. Liver function is to detoxify, but due to slower function it can’t detoxify the body.
Drink alcohol, but in moderation. Social drinking is perfectly acceptable. If you are craving for a drink, try to divert your attention to something else, or get yourself a glass of lemonade.
5. Keep a check on your Carb consumption
Carbohydrates are required for the body to provide energy to all its functioning organs. But what becomes problematic is that most people tend to consume more than the required amount of Carbs in their daily diet.
If you take more than what is required, your body will only pile up the same carbohydrates as fat. It is the one of the most common reasons why people get fat around their belly. Stop consuming foods that are rich in carbohydrates.
Most common among them are potatoes, breads, rice, etc. eat them only when you have exercised enough and required energy. If you are underweight and are looking forward to put on weight, only then consume more carbohydrate-rich foods.
Instead, you should prefer Good carb instead of a just carb. The good carb can be classified as food that provides carbs as well as other nutrients like fiber. Brown rice is one example for it.
6. Do not starve yourself
What is usually more helpful is the consumption of more food, but more healthy food. Starving yourself is not the idea, as that will only lead to depleted energy levels.
It is a grave mistake that many people who want to lose weight commit. It strips your body off all good nutrition.
If you don’t eat healthy food, your body lacks energy and you will feel lethargic throughout the day unless you have not been doing any physical activity.
Not only that, your body will stop functioning well if you deplete its energy sources. Healthy foods also promote weight loss as they keep in check other junk food that you might consume.
Also, if you starve your body, it will dig into the resources available in the form of muscles and will not necessarily burn fat. There is no use when your body is indicating its hunger if you ignore it.
Another reason for not to starve is that ” Starvation slows down metabolism which is responsible for fat gain“.
Eat three meals a day, work out well, and keep junk foods in moderation. You can also healthy snacks in between like nuts, fruits and cereals.
7. Add more protein in your diet
Proteins are available in various forms and are one of the cheapest foods you can get.
Your body burns more energy when it processes proteins, than when it processes other things like carbohydrates or fats. So it is imperative that you consume more protein every day.
There is no upper limit when it comes to this. Just eat as many as protein-rich foods that you can.
The best way to add protein is to eat small amount of protein in every meal.
8. Eat fatty foods moderately
Your body also needs a good amount of fat, for lubricating all your internal organs.
That’s not a healthy sign if you don’t consume the required amount of fat in whatever way possible. If you couple fat consumption with good nutrition and proper exercise, then there is no reason you should be worried about belly fat in the first place.
Eat natural foods like olive, avocado, fish, etc to get healthy fat. Don’t prefer processed fatty foods.
9. Use fish oil
Recent studies have shown that using fish oil instead of groundnut, sesame or sunflower oil is one of the best ways to lose fat around your belly.
It has natural components that will help you burn fat. Start with consuming six grams of Omega-3 every day.
10. Work on losing weight in general
Once your body starts losing weight on the whole, then there is a great possibility that you will automatically start losing weight around your belly.
Do strength training and build your muscles. It increases the loss of fat. Stick to a regular diet and try not to alter it too much.
Eat nutritious food. Add a bound of cardio exercises fifteen minutes post every workout session that you have.
11. Don’t lose hope
The easiest thing that could happen when you are frantically turn to burn belly fat and have been unsuccessful is to feel extremely demotivated.
But do not be bogged down by the lack of results, as any exercise or diet routine takes its own time to show the results.
Do not keep looking at your belly in the mirror as it is not a good measure of how much belly fat you have lost. The appearance of your belly is dependent on a variety of factors like food intake, water retention and your self-image issues.
It is also said that women who are nearer to their menstrual cycles experience bloated bellies as a symptom. It definitely must not be mistaken for increased belly fat.
A good measure however is to keep checking your waist size. It is a simple way to keep a tab. Calculate this every week to notice changes. Your clothes might start loosening up after a few weeks.
Also, take pictures from all angles possible and use this as a measure on a weekly or fortnightly basis to check for loss of belly fat.
Once you start noticing positive changes, you are sure to feel motivated to exercise further and eat healthy food to keep adding to the weight loss.
12. Increase your water consumption
It is one of the most important aspects of healthy lifestyle, and its benefits cannot be stressed upon enough. It is also one of the easiest ways to lose weight.
Dehydration, which is characterized by the body’s depleted water reserves is a major cause of obesity and a whole load of other health disorders.
Drink more water every day. Do not forget to drink water after every meal as your stomach needs water to digest, process and absorb nutrients from the food that you have just consumed.
It is also an essential component in the excretory process of your body. Condition your body to drink water, even if you are not explicitly thirsty.
If you are the type that forgets to drink water, then keep an alarm, remind yourself or tell a co-worker or a loved one at home to keep you reminding often to drink water.
A water alarm works best for most people. Depletion of water also leads to depletion of energy levels and makes you feel fatigued and lethargic, thus you lose energy to do physical activity. Hydration reduces your chances of developing belly fat.
13. Don’t compromise on sleep
A good eight hours of sleep is required for the human body to function well. Do not compromise on this aspect, come what may. In our modern, mechanical lives which keep us busy all the time, it is easy to ignore your sleep routine.
Do not change your sleep cycles as it affects the circadian rhythm of your body.
Your body repairs itself and cleanses itself out when you are asleep. Therefore, it is highly required of you to get good sleep every day.
Lack of sleep leads to lack of activity the forthcoming day. You will thus be stressed out and will miss out on important exercise, fitness and health routines.
- Sleep 8 Hours as it help to recover and build stronger muscle.
- It also boosts metabolism.
- It also increases your energy level.
14. Do high-intensity training
The next time you go to your fitness instructor, make sure you tell them your proper requirements and get your instructor to put you on a routine accordingly.
Studies have shown that what is most beneficial for people aspiring to lose belly weight is to do High-Intensity Interval training.
What does this mean?
Simply put, this regime involves a brief, but the very intensive period of exercise, followed by long amounts of low-intensive activities, again followed by high-intensity exercises, all in succession.
What is beneficial of this method is that you burn a lot of fat in a very little period. Not only that, its effect is such that you keep burning fat throughout the day as a result. It consumes the same amount of time as a normal workout but is more beneficial in the long run.
Do not do this without guidance as it might be harmful to your body, instead of a benefit. Make a routine and most importantly, stick to it.
You can read High-Intensity Interval training to get more information about it.
15. Increase your vitamin intake
It might be shocking to know the link between vitamin intake and burning belly fat, but there is one!
In your quest to burn weight, you might be eating less nutritious food and in the bargain, losing out on basic vitamins which are indeed required for burning body weight.
One of the most important vitamins is Vitamin D which is called the Happy Vitamin. Good amount of Vitamin D ensures activity in your body, thereby keeping your body toned.
It is also a feel-good vitamin. So, the next time you feel down in the dumps about not losing your belly fat, expose yourself more often to the sun, so it keeps you happy and helps you burn more fat.
It is one of the simplest vitamins to consume as it doesn’t require any external supplementation. All you need to do is walk in the sun more often to get your body that good dose of vitamin D.
Vitamin C and Vitamin E are also supposed to be good fat burners in your system.
Always prefer natural over processed.
16. Have an active lifestyle
In our modern lives, it is pretty easy to become sluggish. We have all kinds of distractions to engage in at our disposal.
We sit in front of our televisions, computers, video games and spend a considerable amount of time browsing, chatting over the internet or engaging in conversations over the mobile phone.
We all have jobs that do not require much physical work. We sit at our desks the whole day, attend meetings and do not bother much about what and when we are eating. We eat packed, processed food and miss to eat homemade, healthy and fresh food.
We conveniently forget to even get good exercise for our bodies. All of this, coupled with the stress that we face at work and our everyday lives add to those few extra pounds of weight that we gain.
Get rid of this unhealthy lifestyle and nothing could benefit you more than this.
17. Drink more herbal teas
Herbal teas are one of the finest sources of good nutrients, vitamin and mineral and also additionally help you lose belly fat and weight in general.
The next time you are thirsty, instead of grabbing a can of soda or carbonated drinks, make yourself a warm cup of herbal teas. They are easily available in all supermarkets in different flavors.
Do not add sugar or honey to it. Just add hot boiling water to a cup of any green tea bag and let the tea bag leave its flavors in the tea.
Take the tea bag out a couple of minutes after you have soaked it to avoid any bitter aftertaste that can follow.
The key to losing belly fat is to stay persistent in your efforts. It is not a one-time event or something that will happen overnight. You need to keep yourself motivated and pursue it in all its intensity.
Another important advice is that do not compare your weight or fat loss routine with those of others. Different people have different ways of working and each body has a different metabolism and mechanism of functioning.
While some might not even put on weight even though consume a lot of unhealthy food, certain others might become overweight for no apparent reason at all. The more you compare, the more you feel let down.
Evaluate your progress according to your previous results to notice the change over a period. It is helpful to report to someone else about your daily activity routine as it provides you with more accountability.
Do not hurry, be patient and firm in your resolve. The results will then magically start to show.