Most people hear the word “weight loss” and automatically think of losing belly fat. Just ask most dieters where they want to lose weight and they will reply, “I want to lose belly fat fast.” And the truth is, there’s no really easy or fast way to lose belly fat. In fact, belly fat removal is slower than most other types of body fat.
Stomach fat, often known as the beer belly, spare tire, love handles, or muffin top, is anything but charming. That’s why you can find multitudes of articles about how to lose belly fat fast, but they don’t work.
You can definitely lose that belly fat and I will give you the best ways to do it in this post. First, you will see why it’s almost impossible to lose belly fat fast and then six ways to lose it for good.
6 Simple Ways to Lose Belly Fat Fast
According to the American Council on Activity (ACE), spot reduction, or the belief that you can target fat loss from specific places on the body, is a myth. In fact, there is no exercise or food that can miraculously make belly fat disappear.
Don’t be deceived by fads that promise quick weight loss or six-pack abs in only a few days. Here’s what really works when it comes to lowering abdominal fat and keeping visceral fat at bay.
However, these are the 6 simple ways to lose belly fat fast that are endorsed by science and professionals if you want to lose belly fat:
Because there are so many factors that go into burning belly fat, drive and commitment are primary and vital to the process. Even if you don’t see results right away, your drive and commitment to losing your belly will carry you through. A diet that emphasizes whole foods, fiber, and regular exercise, as well as a stress-reduction strategy, will allow you to see a waistline once more.
Too Much Sleep Cause Belly Fat
There is a link between sleep and belly fat. A study published in Obesity in May 2014 indicated that people who sleep a reasonable amount of time — seven to eight hours per day, according to the researchers — develop much less visceral fat than people who sleep too little or too much.
See also: Exercises for Better Sleep
Too Little Sleep Causes Belly Fat
Cortisol, sometimes known as the stress hormone, is one of the culprits here, as your body releases it when you don’t get enough sleep. Cortisol causes your body to accumulate more fat in your abdomen, as well as increase your appetite and slow your metabolism.
Higher cortisol levels caused by stress have been linked to more abdominal fat, according to studies. High cortisol levels can actually increase visceral fat. Since this hormone is known to enhance the amount of fat that adheres to your body and increase the growth of your fat cells.
Stressful circumstances are almost unavoidable in everyday life, but you do have some influence over how you respond to them, which can help reduce cortisol’s negative effects on your body.
More fiber in your diet makes you feel fuller with less eating, which can help you lose weight. Consuming extra soluble fiber, which can be found in a variety of foods such as vegetables, flax seeds, oranges, beans, and oats, may also help reduce belly fat.
In one well-known study published in the February 2012 issue of Obesity, over 1,000 individuals were examined for five years, and it was discovered that every 10-gram increase in soluble fiber consumption reduced belly fat accumulation by 3.7 percent.
See also: Best Fiber Foods
To lose belly fat, eat cruciferous vegetables like cabbage, arugula, cauliflower, and Brussels sprouts. They have a low calorie count but are high in fiber.
5. Mediterrean Diet
Low-carb diets are superior and produce more weight loss than low-fat diets. A study published in the Journal of Hepatology in August 2019 indicated that a low-carbohydrate Mediterranean diet was more successful than a low-fat diet at reducing abdominal fat.
Fat is a necessary component of everyone’s diet. The sort of fat you ingest, on the other hand, is crucial. Saturated fats can be found in foods such as butter, lard, full-fat dairy, fatty meats, fried foods, and commercial baked goods.
When you follow a Mediterranean diet, you avoid or limit them in favor of unsaturated fats such as olive oil, avocado, and almonds.
Whole grains are preferred over processed carbs in the Mediterranean diet, which can aid in the reduction of belly fat. According to Harvard Health Publishing, processed foods (think white bread and grains, chips, candy, and sugary drinks) promote cancer.
6. High Intensity Interval Training
Regular (3-5) times a week is a crucial element of losing weight and belly fat. Exercise of most any kind burns calories, tightens stomach muscles, and tones your entire body. However, HIIT is well proven to produce drastically faster results when it comes to burning fat.
High-intensity interval training (HIIT) is much more effective in reducing abdominal fat compared to other types of training.
See also: What is HIIT
People who practiced HIIT shaved more inches off their waists, lost more body fat and gained lean muscle mass than those who performed other moderate-intensity exercises like brisk walking and cycling.
Why Belly Fat is So Stubborn
First of all, there are a lot of fat cells in your belly to begin with. Add to that the fact that those fat cells are harder to break down than fat in other parts of the body. That’s why when you start losing weight, the first places you notice results are your face, arms, chest, butt, and legs way sooner than your belly.
Here’s another factor; the foods you are eating.
If you want to see fast results in your belly, you need to be consuming a lot of saturated fats. Monounsaturated and polyunsaturated fats can actually help you lose belly fat fast.
Some good fats to add to your diet are:
- Olive oil
- Sesame oil
- Canola oil
- Peanut butter
Remove Trans Fats for Faster Results and Better Health
Most processed foods include trans fats, which can cause inflammation, weight gain, and possibly heart disease.
Processed foods, such as refined grains and sugars, are often high in calories and cause our systems to store excess fat.
Sugary foods, such as sweets, soda, and fruit juice, limit your ability to burn fat, so aim to cut them out of your diet completely to lose weight and belly fat.
What Causes Belly Fat?
Lack of Exercise
Don’t have time to work out? Then don’t whine about your stomach fat, suggest specialists. A person’s ability to lose excess fat, particularly around the belly, is hampered by an inactive lifestyle.
Whether it’s belly fat or somewhere else on your body, regular exercise is the secret sauce to getting rid of it fast.
See also: How Diet and Exercise = Weight Management
Stress Leads to Fat
Another problem linked to gaining fat around your midsection is stress. Face it, stress is almost a given in most people’s lives today.
Stress hormones lead your body to retain additional belly fat, which is difficult to reduce. We regain control when we choose to manage our stress rather than allow it to govern us.
Cortisol levels from increased stress stimulate the excess calories you ingest to convert to fat cells in your stomach. That means finding ways to reduce stress is imperative to losing fat in your stomach.
Age and Belly Fat
Age is another contributor to belly fat. We all get older, and few of us adjust our calorie intake to match the slower metabolism.
See also: How Seniors Can Stay Fit
We were naturally more active when we were younger, and naturally less active as we age. We need far fewer calories to function now. If we fail to make adjustments to our diet, fat quickly accumulates, especially around the midsection.
Most people these days have excess abdominal fat? People believe that belly fat is unsightly, that it hides their stomach, and it makes them self-conscious about showing their bodies. The majority of us are unaware that excess belly fat is not only unsightly, but also dangerous to one’s health.
Surplus abdominal fat is particularly dangerous, according to scientific study. While having excess body fat throughout your body is undesirable in general, having surplus belly fat is particularly dangerous.
Losing belly fat fast as possilbe should be one of your top objectives if you care about the quality of your life! There’s no getting around it.