25 Effective Tips to Lose Belly Fat Fast
How to lose belly fat fast?
How to get rid of belly fat?
These are some common questions I get from my readers. I understand how it feels when you can not wear your favorite dress because of that stubborn belly fat.
I also went through the same phase and then decided to get rid of it. It looks daunting task to lose belly fat but it’s not that difficult. Today I am sharing with you 25 Effective and very easy tips to lose belly fat fast.
Effective Tips to Lose Belly Fat Fast
Abdominal fat (1) is visceral fat which is further responsible for high cortisol levels, Type 2 Diabetes and eventually heart diseases. It is hard to get rid of belly fat easily but with discipline and a healthy diet you can get a flat belly.
So to make it simple for you I have listed below some easy and effective tips which can help you reduce belly fat and maintain it throughout. (2) Before you plan to reduce belly fat it is advisable to know your BMI. It helps you with your overweight information that can be useful in monitoring healthy weight loss.
Food Tips to Lose Belly Fat Fast:
1. Limit Sugar Intake
High intake of sugar (3) is one of the reasons for an increase in Belly Fat. Sugar is addictive in nature and refined sugar which we use regularly is simply devoid of any nutrition. It contains fructose which gives us instant energy and increases fat stores.
The unused energy is converted into fat and it gets stored in the abdominal area. The minute you stop eating sugar, you will notice your body weight go down. Sugar is simply a junk food which only satisfies our taste buds so try to avoid it or at least limit its intake to 1-2 times a week (4).
2. Say NO to Alcohol
Alcohol is treated as a foreign substance by our body. It contains calories double than that of carbohydrates., So when we drink any form of alcohol, the body immediately puts its fat burning process on hold and starts metabolizing alcohol to get rid of the foreign substance.
Thus the body isn’t just ingesting a higher calorie substance, it is also giving up it is fat burning at the same time. One more reason why alcohol (5) is so dangerous is it is extremely dehydrating.
3. Minimise Intake of Trans Fat
Trans fat is the fat which was created to preserve food and give it texture. It is made by converting unsaturated fats into saturated by a process called hydrogenation. It is rightly called bad fat as it increases the levels of low-density lipoprotein or bad cholesterol in our body.
Trans fats (6) are commonly used by restaurants, fast food chains and companies that produce food on a large scale and for commercial purposes as it is cheaper.
Most processed foods, cakes, biscuits and fast food such as pizzas, burgers, and fries have this kind of fat. Fat intake will reduce the fat deposit, in turn, this is one of the most important tips to lose belly fat fast.
4. Practice a Balanced Belly Fat Diet
Low Carb – High Protein – No Fat diet is something which looks very unnatural from our regular eating patterns. Carbohydrates, Fats, Proteins, Vitamins, fiber all perform various important functions in our body. It’s just that everything should be in the right proportions. Anything in excess is poisonous to your body.
You can start including foods that burn belly fat fast in your daily diet. Balanced Indian diet contains the proper amount of every necessary nutrient. For a balanced belly fat diet, it is important that all categories of food like i.e Grains, Nuts, Vegetables, Dairy products, Fruits, Dry Fruits etc are consumed in the right proportion.
5. Say NO to Junk Food
Junk Food contains trans fat and chemically processed ingredients. It is low in nutrition and high in bad fat. Junk Food (7) category includes Pizza, Burger, Noodles, Food full of sausages, Bread, Biscuits, Cakes, Baked items etc.
Prefer homemade food, it is healthy as well as hygienic. When people ask me a secret tip on how to get rid of stomach fat, I tell them just say NO to Junk Food.
6. Be Hydrated
Our body requires a minimum of 3 liters of water every day to carry out its regular chores. If the body is dehydrated then it doesn’t lose fat or get rid of stomach fat. So make sure you drink water at regular intervals. It is advisable to drink a glass of water after every 1:30 to 2 hours.
An easy way to figure out if you are drinking enough water is to observe your urine color, it shall be clear, not yellowish. Losing belly fat means basically oxidization of Fat. This oxidized fat is released from the body in the form of Carbon Dioxide and Water materials like sweat or urine etc.
7. Proper Intake of Protein Rich Foods
Protein helps in developing the muscle lost during the catabolic process. Also, it is responsible for regulating protein-based hormones like TSH and in development of skin, hair tissues. When we are all set to lose inches from waist, protein plays a very important role in building and repairing the tissues.
They are also responsible for all types of physiological processes such as generating energy, recovering from illness, maintaining our bodies and their growth, Fat loss and even mood and brain functions.
To improve circulation of stored fats and to break it down into energy, the body needs methionine which is an amino acid i.e building block of protein. An increase in protein-rich food will facilitate all these functions smoothly. This is one of the most common and effective tips to lose belly fat fast.
Many people have a misconception regarding the protein. ‘Animal protein is the best protein’ or ‘How will I get enough protein as I am a vegetarian?’ etc. When you visit your doctor ask her if she has seen any protein deficient person in her entire career, the answer will be NO. If you are a vegetarian you can get protein from paneer, walnuts, soy chunks etc. If you like to eat non-veg various foods like eggs, chicken can provide you with enough protein.
8. No Soft or Aerated Drinks
Aerated or soft drinks are full of sugar and the diet variety are full of artificial sweeteners. They also contain caffeine, artificial colors, flavors and devoid of any nutrition.
Ingredients in these drinks are Carbonated water(plain water infused with Carbon Dioxide), Caramel color (unnatural), Natural Citrus flavors, Caffeine(diuretic, stimulant and addictive), Phosphoric Acid(breaks down starch to sugar), high fructose corn syrup.
So we are loading ourselves with sugar and calories whenever we drink soda. Soft drinks can also cause diabetes and other sugar related problems. Caffeine present in soda reduces the calcium in the body and increases stress levels. It’s better you reach for a glass of water, fruit juice or green tea the next time you are thirsty.
9. Include Ghee or Clarified Butter
Since I was a child my mother used to include Ghee daily in my meal. I didn’t know its importance at that time, but when I researched about it I found about its astonishing benefits. Ghee contains short-chain fatty acids which are the world’s best Fats.
Alongside the usual functions of Fat, they promote fat burning from areas like belly, thighs, arms etc. It also promotes healthy bacteria in the gut. The addition of ghee to meals reduces the Glycemic Index of Food. Ghee regulates blood sugar and reduces the risk of metabolic syndrome.
Exercise Tips to Lose Belly Fat Fast :
10. Regular Exercise
The process of anabolism (i.e. building up ) and catabolism (i.e. breaking down) together makes for metabolism. Metabolism does keep changing during our lifetime, the longer time you spend on earth the lower your metabolism gets. That is why we progressively gain weight as we grow old.
Thus we start losing out our lean tissues or muscles or body tone and start storing fat. The exercise here leads to catabolism or breakdown. The muscular tissue which has gone through breakdown is then repaired by the body by Anabolism.
If your body is convinced that you are going to be regular at exercise then it ensures that it repairs and rebuilds enough tissues so that the next time you workout at same load or intensity, no breakdown will be caused. This leads to an increase in muscle tissue, builds density in the bones, reversing the very process of aging.
As long as you are working out at the right intensity the anabolism process will be much more than catabolism. In short, catabolism is the process which promotes anabolism. If you don’t know which exercises to start with, you can read my article on the best exercises to lose belly fat fast. Exercising regularly is one of the most effective tips to lose belly fat fast.
11. Weight or Strength Training
The one type of exercise that is riddled with controversy, fear, and suspicion is weight training. Strength training is defined as the use of resistance to induce muscular contraction to build strength. The biggest precursor of insulin resistance is the loss of muscle strength.
Strength training prevents premature aging, early degenerative diseases, lethargy and everything that is making you Fat. Strength training is the best way to lose belly fat fast. With strength training, it is easier to achieve your weight loss goal and thus these are best exercises to lose belly fat fast.
12. Progressively Overloaded Cardio
There are many people who choose walking as an exercise and never actually lose weight. That’s because of the reason that they don’t progressively overload their exercise. If we cover the same distance at the same time every day we are not putting any extra effort into our muscles, that is why we don’t lose weight.
Whenever we are doing cardio exercise, we should try to cover the same distance in less time or more distance at the same time each day. Brisk walking will provide a new stimulus to your muscles.
13. Practice Weight Training 3 Days a Week
Weight training is an essential part to lose stomach fat but after catabolism, the body needs time for repair and anabolism. So it is important to not to overdo any exercise otherwise it can backfire. Weight training should not be done more than 2 or 3 days a week. Remaining days you can do simple cardio or mild yoga asanas. It is the quickest way to lose belly fat.
14. Take a Day Rest from Exercise
Give your body a treat of rest for at least one or two days in a week otherwise, it will feel stressed. Relaxing is one of the most important tips for weight loss. Just eat healthy food and relax for one day to re-energize yourself for the next day’s work.
15. Stay Active
“Sitting is new smoking”. Research has found that sitting for more than 6 hours can cause obesity and heart risk. But most of us have a sedentary lifestyle.
We can inculcate some habits in our day to day life which can help us to stay active. Like take a short walk after every 1 or 1:30 hours, take stairs instead of lift for at-least first or second floor, sit without taking back support, stand instead of sitting wherever possible etc.
Lifestyle Tips to Lose Belly Fat Fast
16. Short Gaps Between Meals
Most of us fear to eat. ’If I eat, I will become fat’, we think. Most of us have this pattern: ‘I don’t really feel hungry in the morning, even lunch I barely have, but after 5 pm I don’t know what happens I call for biscuits, Sev-puri, golgappa, samosa etc. Basically, anything that I get’. What we completely overlook is that we eat a lot at once.
The problem is that our stomach doesn’t understand that we have meetings, conferences, deadlines, presentations etc. So it keeps secreting hydrochloric acid and keeps asking you to eat. But the minute it sends us signals to eat we either give it a tea, coffee, cigarette, mint.
When the hunger becomes unbearable we finally suffocate the stomach with so much food that we progressively work at weakening it and therefore the hunger signals that it can send to our brain. Eating at regular intervals is not just better for our digestive system but it keeps us away from overeating.
17. Early Dinner
Early dinner helps you to sleep better. Dinner should be completed at least 2 hours before going to bed and should not contain any dessert. If you have late dinner then it interferes with the repair work which is done during sleep.
That is why we wake up feeling tired most of the time in the morning. An early dinner provides your body the time to digest the food and focus on the repair work during the night. Also, it is better to have a light dinner.
18. Eat within 10 Minutes of Getting Up
As our body is starving for 10 to 11 hours when you are asleep, so the first thing you should do is eat something healthy instead of having Tea and Biscuits in the morning. Any kind of fruit like an apple or banana is a good option. If fruits cause you acidity you can go for soaked almonds or dates etc.
19. Eat More when Active and Less when Inactive
When does someone ask me How to burn belly fat fast? I answer them in a single line ‘Eat More When Active’. Mostly our activity levels are high during the day and less at the end of the day. So our eating pattern should be similar to that. It ensures the proper assimilation of nutrients in the body.
20. DO NOT Take Any Medication or Therapy to Lose Weight
Nowadays many advertisements tell us about the loss of weight with the help of medicines or therapy but it is just the waste of time as nobody can continue it for the lifetime.
When the medication stops you gain even more weight and it can also affect your health negatively. So rely on habits that you can maintain throughout your life like healthy food, regular exercise, eating at intervals etc.
Watch this small video on How to Lose Belly Fat in 1 Week. I believe it takes more time to reduce lower belly fat but you can follow the techniques to get good results.
Relaxation Tips to Lose Belly Fat Fast
21. Deep and Uninterrupted Sleep
Our body does the work of repairing when we are deep asleep. We can experience and know for sure that when we don’t sleep well our recovery suffers, we wake up tired, feel bloated, lethargic and our exercise and diet plans get pushed the next day. This is clearly the most overlooked and underappreciated aspect of fat loss.
Sleeplessness or disturbed sleep can even lead to a host of lifestyle and metabolic disorders like PCOS, thyroid malfunction, diabetes, high blood pressure, osteoporosis etc. For deep sleep firstly a fixed time to sleep and secondly eating 2 hours prior to sleep is very important, so that body isn’t involved in digestion during sleep and does what it is meant for.
22. Stress-free Life
Whenever we are stressed the stress hormone i.e cortisol is released in response to it. Cortisol increases blood sugar, suppress immune function. Elevated levels of cortisol can lead to protein breakdown and muscle wasting. It also reduces bone formation. In short taking stress in injurious to health.
Meditation and proper breathing techniques can help in the reduction of stress. When I feel stressed I watch a funny, motivational video or sit back and take deep breaths to relax. A stress-free life is one of the secret tips to lose belly fat fast.
23. Yoga for Relaxation
You can do many pranayamas and yoga poses to relax your body and mind. It will help you maintain your weight plus it will give you a calm state of mind. In fact, you can do some short super quick pranayamas in during your daily working hours whenever you get some free time alone.
Additional Tips to Lose Belly Fat Fast
For Quick results:
24. Prepare a Plan :
Planning is the first step to success. If you plan better you can execute better. Studies show people who plan to lose weight succeed 70% more than people who don’t.
Prepare a plan for the next day, week and month, how much weight you want to lose and how to go about it etc. Also, prepare a diet and exercise plan. It will keep you motivated and in a direction towards your weight loss goal.
25. Maintain a Routine :
Without the commitment to your exercise and belly fat diet, it is not possible to lose weight and maintain it. For the first few days, you might feel quitting but stick to your plan until it becomes your habit.
If you follow your weight loss plan for 21 days it will become your habit for sure. It will help you to lose stomach fat easily.
Frequently Asked Questions on Tips to Lose Belly Fat Fast
Q: How to Get Rid of Belly Fat (for a woman)?
Answer: Exercise, proper diet and proper rest is the best way to reduce belly fat for women. They often get so busy looking after their family or job that they can’t give proper attention towards themselves resulting in belly fat gain. A Fit Woman Makes a fit Family. It will also counter hormonal problems which occur in women with time.
Q: How Can I Burn Belly Fat Naturally?
Answer: You can try yoga as a form of exercise. There are many proven yoga asanas which help in reducing belly fat. Homemade food is best if you wish to reduce belly fat fast. You can use jowar roti instead of wheat roti and avoid excess intake of rice and sugar. Stop eating in restaurants these habits will surely burn belly fat.
Q: How to Belly Fat Overnight?
Answer: It is not possible to lose belly fat overnight. If you try any medication for this it can lead to very harmful effects in the future. Take a proper weight loss route to lose excess fat.
Q: What Can You Drink to Lose Belly Fat?
Answer: Some of the good drinks to lose belly fat are
These are 25 effective tips to lose belly fat fast. You can share your experience in the comment section or write to me if you have any query. All the best for your weight loss journey.