If you are looking for the quickest way to lose belly fat, the first thing to know is that long-term results require a long-term commitment. That said, contrary to belly fat’s reputation as “stubborn”, ab flab responds well and quickly to the right diet, exercise and lifestyle changes.
A quick start to any weight loss diet can provide a huge psychological boost. When you see those pounds disappearing, it’s an incentive to keep going. But the challenge with how to lose belly fat fast is that if you do it too quickly you could end up with an even bigger paunch. When targeting belly fat, there are some very definite dos and don’ts.
Here then are 10 of the best tips to lose belly fat fast, effectively and safely.
1. Don’t starve yourself.
This is the worst possible strategy for belly fat. Cutting calories drastically can force the body into starvation mode, slowing the metabolism and causing the body to store fat in the belly. Reduce calories gradually by shaving off 200 per day.
2. Eliminate processed foods.
They’re high in sugar, salt and – worst of all – saturated fat. These “bad” fats are directly linked to high cholesterol and abdominal obesity, and must be eliminated entirely.
3. Eat a fat-burning optimized diet.
Nutritionists agree: lean protein, fibrous fruit and vegetables, whole grains and “good” fats like olive oil and avocado are the best foods for banishing the bulge.
4. Walk briskly for 30 minutes every day.
Sit-ups can tone muscle, but they won’t burn fat. For that, you need cardio. Walking is enjoyable, doesn’t require any special equipment and experts consider it the best exercise to burn belly fat.
5. Add resistance.
Resistance or strength training with weights builds muscle and burns even more calories. Just ten minutes a day can ramp up your gut-busting results.
6. Eliminate alcohol.
Anyone trying to lose weight can live without empty calories. But alcohol is particularly bad for those with belly fat. Alcohol increases the cortisol hormone, which can stimulate hunger and increase fat production.
7. Manage stress.
Stress is another factor associated with high levels of cortisol. Manage everyday problems with stress-reduction techniques like meditation and relaxing baths.
8. Get your shut-eye.
If you sleep less than six hours per night, you’re inhibiting insulin production – which reduces your body’s ability to burn off extra calories. Aim for 6-8 hours of sleep every night.
9. Implement lifestyle changes.
Shop for food on a full stomach. Eat smaller portions. Don’t keep tempting food around the house. Don’t eat while watching TV. Share food in restaurants. Every little bit helps!
Quick results are great, but permanent results are better. One of the best ways to stay on track is by keeping a journal. Write down everything you eat each day so you can’t fool yourself. Note your emotional triggers so you can avoid them. Measure your waist every week and record the results.
These ten quick-start tips can help you lose belly fat fast. And seeing your waistline quickly whittle away should encourage you to keep going until you achieve your desired long-term goals.