Are you looking for ways to lose belly fat quickly without throwing a wrench into your daily routine?
Well, you’ve come to the right place.
Here are 9 simple but proven eating and lifestyle tips that you should incorporate into your daily routine. These changes will help you start shedding fat—fast and for good.
If you are consistent with following the these tips, you could see yourself losing a ton of weight very soon – maybe even 12 pounds 7 days.
But a word of caution.
Follow only the tips that you are most comfortable with. That way, you will want to do it again and again and it becomes a habit eventually.
Good luck.
1. Always Be Moving
There’s one thing to like about belly fat: It gives in fairly easily to aerobic exercise.
Biking, running, or swimming- basically any activity that gets your heartbeat up-wins over strength training when it comes to eliminating the stuff.
Research conducted recently by Duke University discovered that running the equivalent of 12 miles per week is enough to burn belly fat.
2. Eat More Protein
You will know that protein is necessary for a thinner you.
But I’ll tell you why protein really must play a major roll on your menu.
Your body begins to create more insulin as you grow older, because your muscle and fat cells are not responding to it effectively.
Insulin produces excess fat storage- especially around your belly- and an eating plan loaded with protein may protect you from insulin resistance.
In one study, overweight women who implemented a diet for eight weeks which was approximately 30% protein, 40% carbs, and 30% fat lost far more fat- including visceral pudge- than women who stayed to a plan which was 16% protein, 55% carbs, and 26% fat
3. Know Your Polyunsaturates
Saturated fat heaps on more visceral fat than polyunsaturated fat, based upon a recent Swedish study.
When subjects consumed 750 more calories on a daily basis for seven weeks- either by using palm oil (saturated fat) or sunflower oil (polyunsaturated fat)- the former gained additional visceral fat while the latter attained more lean muscle and less belly fat.
Polyunsaturated fats are found in fish, seeds, and nuts.
4. Two Tablespoons of Vinegar a day
Overweight people that consumed a tablespoon or two of vinegar every day for 8 weeks showed significant reduction in body fat- particularly visceral fat- based on a study conducted in Japan.
One conclusion from this study is that the acetic acid within the vinegar generates proteins that melt away fat.
5. Yoga is not just for flexibility
Postmenopausal women that tried out yoga for 16 weeks revealed a significant reduction in visceral fat from one 2012 study.
If you are just not that into downward dog, almost any relaxation work out (even basic deep breathing can work).
The secret is to minimize levels of the stress hormone cortisol, that is associated with belly fats.
6. Get More Sleep
Regularly trying to get by on five hours or even less per night increases visceral levels of fat.
This is based upon a study conducted by the Wake Forest University in 2010.
While you probably already know, eight hours is perfect.
7. Drink More Green Tea
Moderate exercisers who filled up on the antioxidants located in green tea- called catechins were able to shed belly fat while exercising compared to those who didn’t take them.
One study placed the daily dose at 625 mg- the same as two or three eight ounce cups of green tea.
8. Eat More Fiber
During a 2011 experiment, subjects who improved their soluble fiber consumption by 10 grams a day- the equal to 2 small apples, a medium sized cup of green peas and 1 half-cup of pinto beans- decreased visceral fat by an impressive 3.7% after 5 years.
9. Drink Water Before Meals
When you feel hungry, drink water before eating. It’s an easy diet tip that has some research to back it up.
A 2010 study in the journal Obesity found that adults who drank two cups of water before a meal ate less at the meal and lost more weight over 12 weeks than the group who didn’t drink water before eating.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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