It’s a really bad thing to be “belly fat”. Aside from the fact this kind of fat is the easiest to put on and most difficult to get rid of, belly fat causes a plethora of serious health problems.
WebMD.com reports an excess of belly fat contributes to the visceral fat surrounding the lungs, heart, liver, kidneys, and other internal organs. Too much of this visceral fat leads to a higher risk for high blood pressure, heart disease, diabetes, dementia, and cancer.
Ask any expert and they’ll tell you the best way to lose belly fat is through diet and exercise. But since you can’t spend all your time at the gym trying to get rid of tummy flab, it’s always great to have a list of easy ways to lose belly fat fast at home.
Read on for 5 of these easy tips and stick around until the end for a bonus tip that might surprise you!
On This Page You'll Find
1. Don’t Take Shortcuts
Dieting shortcuts, like weight loss pills, won’t get you the flat belly you want. In fact, BreakingMuscle.com reports science has proven diet pills to be grossly ineffective at successfully losing and keeping off weight. According to celebrity fitness trainer, Jillian Michaels, this same ineffectiveness applies to fad diets. Stick to proven nutrition plans like the popular 3 Week Diet by Brian Flatt, and you’ll fair much better.
To truly get rid of your belly fat, you need to make smart choices and invest sweat, discipline, and perseverance. There is no “big red easy button” when it comes to weight loss, and you need to put in the work to get the body you deserve.
2. Watch What You Eat and Drink.
According to LiveStrong.com, what you eat and drink greatly impacts how much fat accumulates around your abdominal area. The health and fitness website points out that eating processed food full of trans fat such as margarines, baked goods, fast food, and most canned food contributes to a re-distribution of fat in the belly. Instead, eat natural organic foods with calories your body can use immediately.
Similarly, drinking too much alcohol is detrimental to your weight loss goals. Women’s Health Magazine explains when you consume too much booze, by the time the liver is done processing the food, it might not need the calories in the healthy food you ate.
This causes your body to store the nutrients from this food as fat. So if you drink too much and too often, you end up storing more fat than you need. The rule of thumb with drinking wine or beer is to have no more than two glasses per day.
3. Eat More Protein
Prevention.com indicates a marked increase in weight loss among women who incorporate more protein into their diet. When obese women were studied over a period of eight weeks, those who followed a 30% protein, 40% carbs, and 30% fat diet weighed less than those who had a 15% protein to 55% carb intake.
This successful weight loss is due to the fact that eating more protein than carbs retards insulin release, prompting your body to use up its fat stores. To illustrate, MensFitness.com reports that up to 92% of calories from carbs are stored by the body as fat. This compares to only 70% of the calories from protein.
4. Get Heavy And HIIT It
No, we’re not telling you to gain weight and become violent. What we’re saying is, if you want to lose belly fat fast at home, you need to lift weights and do high intensity interval training (HIIT).
HIIT involves switching between high and low intensity workouts while training. For example, during your 60 minute walk, burst into a 30 second jog every 5 minutes. This combination work out is three times more effective than your average cardio because it ups your Exercise Post Oxygen Consumption (EPOC). This high EPOC ensures your metabolism gets to an all-time high and stays there for hours on end after your workout.
However, according to NerdFitness.com, if you want to increase your flat belly success by up to 44%, you should make lifting weights your primary exercise regimen while supplementing it with HIIT and a good diet.
The most effective weight training routine? Circuit weights. That is, doing exercises that activate a large number of different muscle groups in a circuit without stopping.
For beginner weight lifters, start with the NerdFitness.com Beginner Body Weight Program. Those looking for more of a challenge can move up to their advanced program found here.
What’s the best thing about these exercises (aside from the fact they keep you burning calories at high rate for 38 hours after your workout)? You can do all of these in the comfort of your own home.
Yep, you read that right. After all that work, we want you to cheat! But, let’s not get crazy here. There’s a difference between sabotaging yourself by binging on pizza and rewarding yourself with your favorite meal at the end of a week.
Dr. James Anderson of the University of Lexington says one cheat meal at the end of the week is okay! Dr.’s orders, right?! Giving yourself this treat saves you from feeling deprived, a huge factor in weight gain.
[BONUS] 6. Amp Up The Vitamin C
This might not make sense in a list about easy ways to lose belly fat fast at home, but upping your vitamin C intake during times of high stress really helps!
Time Magazine reports stress makes it more difficult to lose abdominal fat. Even if you’re not an emotional eater, stress triggers the release of cortisol in your body. This rise in cortisol can also enlarge your fat cells and make your body cling to more fat.
Vitamin C counteracts the effects of cortisol by releasing carnitine, a chemical that converts fat into fuel. Some great sources of vitamin C are bell peppers, broccoli, kale, kiwis, and strawberries.
Getting rid of belly fat can be extremely difficult, but it’s not impossible. The next time you feel especially frustrated about your tummy fat, be sure to put each of these easy tips into practice. Keep at it and you’ll win the battle of the belly bulge in no time.
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