Belly fat is a stubborn, unsightly beast. It’s also dangerous.
One of the most common questions I get is how to lose belly fat. Belly fat is actually the most dangerous type of fat – besides aesthetics, large waist lines are indicators of –disease-disease-disease.
You’ve been eating right and exercising for a while, but that stubborn stomach fat just won’t budge!
Now lets take a look at these tips to BURN fat fast:
Redo Your Ratios & Macros
Everybody always says, a calorie is a calorie, but that may not be entirely true.
Protein has a thermal effect because the body burns calories just to digest protein unlike fat, which gets stored real quickly if you take in too much.
Try crafting a plan in which you’re getting roughly 55% of your total calories from carbohydrates, 40% from protein and 5% from fat.
When choosing carbs, avoid those that rate high on the glycemic index and in turn raise your blood-sugar levels.
When your insulin levels spike, you essentially can’t burn fat because your body is in a state of storage. Stay away from quick-acting carbs unless you’re getting them immediately after you work out.
In terms of total caloric intake, start at 15 calories per pound of bodyweight per day and, if you need to.
Adjust that up or down 200 calories each week until you reach a point where you’re losing weight. A general rule of thumb is that you don’t want to lose more than a pound to a pound and a half per week.
Anything more than that and you start tapping into muscle. Get a baseline diet going for about three weeks, and monitor your weight and the scale.
Adjust from there, up or down, depending on your progress.
Drink More Water
Skip high-calorie beverages with little to no nutritional value and grab a glass (or two) of water instead. This means forgoing flavored lattes, dessert coffees, artificially sweetened juices, sweet tea, alcohol and soda.
Water not only helps keep your body hydrated and functioning optimally, but it also helps continually flush your system and can help boost your metabolism.
Drink a full glass of water about 30 minutes before a meal to help prevent overeating and continue to drink water throughout the day.
Many times, the hunger and thirst signals to your brain can feel similar. So when you feel like snacking, drink a glass of water before noshing.
Clean up your Diet
Some things should be avoided at all costs.
At the top of the list, of course, is alcohol. The other main things are high-fructose corn syrup, saturated fats and trans fats. It seems like most food manufacturers are getting better at omitting those from their products, though.
I target breads and pasta as carb sources of which to steer clear. Literally, when I am dieting, my only two carb sources are oatmeal and brown rice. For variety, choose red potatoes or sweet potatoes.
It’s true what they say, you can’t out-exercise a bad diet.
And abs are made in the kitchen.
So the first step to any fat-loss plan starts with improving your diet. First, cut out processed foods, fake sugars and refined carbs. That means cutting out the cakes, cookies, ice cream, deep-fried foods and candy.
To help make grocery shopping easier, try primarily shopping the perimeter of the store where they keep the fresh produce and meat counter.
Eat More Protein
Of course you know that protein’s essential for a slimmer you and essential for losing belly fat—you couldn’t have made it through the Paleo and South Beach crazes without hearing all about it. But here’s why protein really needs to play a prime roll on your plate:
Your body starts to produce more insulin as you age, since your muscle and fat cells aren’t responding to it properly.
And insulin promotes fat storage, especially around your belly.
A diet high in protein may protect you against insulin resistance. One easy way to up your intake is to add organic whey protein to your smoothies, meals, or snacks.
You can also meal prep these protein-packed recipes that will actually last all week.
In one study, obese women who followed a diet for eight weeks that was roughly 30% protein, 40% carbs, and 30% fat lost significantly more fat—including visceral pudge—than women who stuck to a plan that was 16% protein, 55% carbs, and 26% fat.
When you’re under extreme stress, you secrete more cortisol hormone. Vitamin C helps balance the cortisol spikes that happen to you under this stress.
Besides being a good way to counteract a cold, Vitamin C is also essential for making carnitine, a compound used by the body to turn fat into fuel, making this vitamin your fat burning friend.
If you’re going through an emotional crisis, stress from work, or a bad eating splurge, increase your vitamin C – it’ll help counteract the negative side effects. Try bell peppers, kale or kiwi fruits.
Slowing down your breath
This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing.
Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths.
After you become aware of your own breathing, consciously relax your belly and slow down the breathing.
This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective.