12 steps on how to lose belly fat fast!
Want to know how to lose belly fat? Follow the steps below and you will get rid of belly fat in no time!
Of course, the time for which you will burn your belly fat is different for each person. There are many factors that affect this, the most important being the amount of fat accumulated in the abdominal area. Hormones also play an important role in this process.
1. Eat more fiber.
Fiber is divided into two types – soluble and insoluble. More important in this case are soluble fibers, which absorb water and form a gel in the stomach. This gel helps you stay full for longer, which in turn helps you eat less.
Soluble fiber helps burn belly fat by making us eat fewer calories. This is the most important rule when losing weight – eat less than you burn.
It has also been found that the more fiber you eat per day, the less belly fat you accumulate. It is recommended to eat 30 grams of fiber every day.
Learn more about fiber and which foods contain the most of it HERE.
2. Increase protein intake.
Protein is the most important macronutrient in weight loss. It’s no coincidence that all trainers advise you to eat more protein.
It helps reduce appetite, speeds up the metabolism, helps build muscle and recover from exercise.
Many studies show that people who eat more protein have lower levels of subcutaneous fat.
You can learn HERE how protein helps you lose weight and what other benefits it has for your health.
3. Avoid trans fats.
These fats are a type of animal fat that makes up 3-6% of the fat in dairy products and 3-9% of the fat in the meat. In these small amounts, they are not dangerous to health and they do not account for more belly fat.
The problem is when the intake of these fats increases. According to research, high trans fat intake is associated with an increased percentage of subcutaneous fat in the abdomen.
Foods that contain a high percentage of trans fats are – butter, french fries, margarine, patties, puff pastry, waffles, chips, and more. It is good to watch the contents of the packaged foods you eat and avoid those high in trans fats.
4. Reduce sugar.
Sugar is the greatest enemy of good health and an athletic body. Excessive sugar consumption leads to overweight and an increased amount of subcutaneous fat in the abdomen.
Not only refined sugar is dangerous. Even the healthy sugar contained in honey and fruits is better consumed in moderation.
The high rise in insulin that occurs when we eat high-carb foods may lead to obesity. In most cases, this increase in fat occurs in the abdominal area due to lack of exercise and genetic predisposition.
5. Reduce alcohol intake.
If you are wondering how to burn belly fat, then undoubtedly reduce alcohol. It can be useful in moderation, but if you overdo it, it leads to obesity in the abdomen.
A study of 2,000 people found that those who drank large amounts of alcohol had more belly fat than those who drank in moderation. If you want to reduce your abdominal circumference, it is good to reduce it or exclude it completely from your diet.
6. Eat fish more often.
Fish is low in calories and high in protein and healthy fats. Omega 3 fats do not accumulate like subcutaneous fat and can even help reduce fat in the liver and abdomen.
Eat fish at least 3-4 times a week or take omega 3 fatty acids in the form of a supplement daily.
Fish such as mackerel, salmon, herring, and sardines are excellent choices.
7. Avoid sugary drinks.
Liquid sugar is processed by the brain in a different way than solid sugar. This leads to eating more calories at the end of the day than you need.
In addition, sugary drinks increase the accumulation of fat in the liver and abdomen. In combination with foods rich in sugar, the effect is even stronger.
It is best not to consume sugary drinks. Choose their variants with 0g. sugar and 0 calories or drink iced tea and water.
8. Take probiotics.
Probiotics are living organisms that are found in certain foods and are good for our health. They are contained in yogurt, and fermented foods and can be obtained with food supplements. They play a role in regulating weight and belly fat.
Probiotics are divided into two main types – bacteroidetes and firmicutes and the balance of these two types of probiotics in our body play an important role in weight regulation.
It is believed that in the majority of people, those who are overweight have less diverse intestinal flora than people with less subcutaneous fat. The same goes for the accumulation of fat in the abdominal area.
To make sure you have a good ratio of bacteria in your gut flora, include yogurt, pickles, and other fermented foods in your diet. It is good practice to take probiotic supplements several times a year.
9. Get enough sleep.
Many people do not get enough quality sleep every day. Sleep is associated with weight loss and affects many processes in your body, including the accumulation of fat in the abdomen.
A large-scale study claims that 5 hours of sleep a day is insufficient and leads to obesity. You need to get at least 7-8 hours of quality sleep to be in good health and reduce the chance of accumulating belly fat.
10. Start exercising.
Regular exercise is much better than just walking. Walking is also useful, but sports build muscle and speed up metabolism. These two benefits are fundamental in resolving the question of how to burn belly fat.
The combination of strength training and cardio training is the best way to get rid of belly fat. Try to include at least 3 workouts a week for optimal results.
11. Include the stomach Vacuum exercise.
This exercise helps to shrink the abdomen and reduce the waist circumference. It does not burn belly fat, but tightens the deep abdominal muscles and thus shrinks the waist.
In addition to shrinking the waist, the abdominal vacuum also helps for a more upright posture and a strong abdominal wall.
More about this exercise, how it is done, and what are its other benefits, you can find HERE.
12. Eat a calorie deficit.
Calorie deficiency is the most important point on how to burn belly fat. If you do not eat a calorie deficit, there is no way to lose weight and get rid of belly fat.
To calculate how many calories you need to lose weight, click HERE.
When you are trying to lose weight, it is crucial to know how many calories you eat each day. To save time, it is good to use applications on your smartphone. They are useful and easy to use and are always at your fingertips. Find out which is the best application for you HERE.
There is still no invented pill for weight loss that will magically make us strong and slim and burn belly fat. Good physical shape and health require a certain amount of deprivation, discipline, and perseverance.
If you successfully follow some or all of the above tips on how to burn belly fat, you will definitely be successful in having a slimmer waist.
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