21 Best Ways to Lose Belly Fat Fast
Getting rid of fat is requires a different approach. You can just diet or do exercise but you need both to make it happen. Losing fat requires that you 70% change our diet and to shed your inches quicker 30% exercise. Here' 21 ways to help you lose that belly fat:
1. Cut down on your starch
Starch turns in to sugar. There's a reason that there are so many diets out there that are low carb or carb counting. Our bodies need carbs because they give us energy however many individuals consume too much of it (especially those with an Asian diet). Pick the top 3 carbs in your life and consume smaller portions for them, find alternatives for them or cut them out completely.
2. Don't eat 3 hours before sleeping
When your body is resting, your metabolism goes down dramatically. Therefore you don't eat anything 3 hours before you sleep. If you think you need little snack to curb your hunger within your 3 hours of bedtime, eat a snack containing very few calories such as frozen or raw vegetables.
3. Cut down on you sugar
Watch your sugars. Don't indulge in sugary treats such as cookies, candies, baked goods, and remember that carbs also turn in to sugar, so keep away from those as well.
4. Eat the right portions
Many people that are overweight either eat too much or eat too much of the wrong things. The proper portions should consist of ½ vegetables, ¼ proteins and/or cheese, and ¼ grains and/or carbs. If you want to see even quicker results, cut out the grains and supplement with more vegetables.
5. Snack on healthier options
Eat fruits and vegetables instead of chips, cookies and candy to reduce the fat and sugars (careful with fruits as they contain a good amount of sugar, don't overdo it). Eat high fiber foods with lower carbs such as nuts, and whole wheat instead of white breads. Don't eat already made granola bars, they are deceivingly high in sugar, fat and preservatives.
6. Increase fiber
Fiber helps keep you full and helps clean your insides. Think of you digestive track as a kitchen sink. The more you grease and junks you eat the more it clogs and starts to rot. Fiber acts like routinely pouring Drano for maintenance and keeps your "sink" flowing well, and makes your body work better in absorption and clearing your body of the bad stuff. Eat the skin of apples, more popcorn with no butter and low salt (such as Smart pop). Popcorn is a good snack because it tricks your brain into thinking you are eating a lot but its mostly air and you are getting high fiber.
7. Increase vegetables
Vegetables generally have less calories, are naturally low in fat and are high in nutrition. Eat a variety of vegetables and try to eat as many greens vegetables as you can as they have the most vitamins and minerals.
8. Don't eat fatty foods
Cookies, chips, fried foods, burgers, cheese, etc are all foods that are high in fat and oil. Fat tends to stick to our body like grease sticks to pans. For men it attaches their gut and for women it attaches their hips. Avoid fatty foods help you shed those pounds.
9. Don't eat fast foods
I know it taste good and it's readily available but fast foods have to go. Fast foods are are packed with so many things that will keep your body unhealthy and adds inches to your belly and hips.
10. Don't eat fried foods
Food cooked in fat retains fat, which goes directly into your body. Avoid foods that are fried, and eat foods that are either steamed, broiled or baked.
11. Don't eat foods cooked in more than a teaspoon of olive oil (or no oil if possible)
Stir frying, sautéing and baking requires a little bit of oil however you can reduce the amount of oil by using nonstick surfaces. Try to use healthier oils such as olive oil that gives you good fats (Keep in mind that even though they are good fats, they are FATS).
12. Cook your own food
Cooking and prepping your food allows you to control your portions and as well as what goes in to your foods. Cook several meals and portions at a time so that you're not spending so much time cooking. For the average busy person cooking, 2-3 times a week, 2-3 different meals and 3-4 portions each time will allow you between 12-36 meals!
13. Switch your cooking method from Grilling and frying to Steaming, broiling, and baking.
Grilling and frying requires more fat to cook your foods. Try steaming, broiling and baking to make delicious meals with healthier cooking methods
14. Learn to read nutrition labels and avoid "bad" foods
Labels can tell you a lot of what you are putting into your body, the primary "bad" items are Calories, Fats, Carbs, and sugar. Stay away from snacks with more than 100 calories, 3g of fat, 6g carbs, and 6g of sugar per serving. The "good" items are Fiber and Protein. Having more than 2g fiber or 6g of proteins may allow the snack to be healthy enough if the "bad" items are reaching their "bad" limit. Also, look at the ingredients; the ingredients are usually listed by the amount of that ingredient that is used in making the item. Look at the first 4 ingredients. If its butter, sugar (including Fructose, glucose or corn syrup), flour, or oils. It's better to stay away from it.
15. Find low fat, low carb, low sodium foods that you like
Finding healthy foods and snacks you like when dieting is important. List a variety of the healthier options so you don't get bored and keep to your diet.
16. Eat more healthier proteins, Chicken, fish and tofu rather than Pork and Beef
Beef and pork contains more fat than Chicken fish and tofu. Try to reduce or cut out beef and pork to give yourself leaner proteins in your diet.
17. Give you're yourself cheat meals but don't go overboard.
Cheat meals are extremely important. Some may say that it's a setback on your diet however, It also gives you goals, curbs your cravings, and makes your diet process more bearable, which help to keep you on your diet longer.
18. Exercise 3-4 times a week for at least 20-30mins, more if possible
Exercising can help you shed the weight faster than diet along. Exercising helps you burn calories, boost your metabolism and keeps your mind focuses and away from your stresses and diet. Find exercises you like and enjoy doing and always be trying new things.
19. Work your way up slowly when exercising, challenge yourself but don't overdo it.
Ever heard the saying "walk before you run?" Same goes for exercise. Give yourself a top goal followed by smaller goes to help you reach that goal. For example, I want to run 10 miles but you can barely walk 1-2 miles. Start your way slowly, walking with a little jogging 3-4 times a week, for 1-2 miles. Then gradually increase your workout, by walking/jogging an extra mile or for 10 more minutes. Its easier to obtain your goals when you have a feasible plan and work on small chunks to get there.
20. Weight yourself once a week to keep yourself motivated and accountable.
Don't weigh yourself too often but don't wait too long to weigh yourself either. If you way yourself too often, you may not see the goals are being reach and be demotivated by your fluctuations and plateaus. Don't wait too long because checking weekly lets you see your progress, gives you more motivation, and keeps you on the right path.
21. Exercise and diet with someone
"Its always better with 2...or 3 or more" Training with someone gives you both support, motivation and accountability. If you were supposed to meet someone for a workout, you are more likely to keep that appointment and proceed with your goals. It's good to have someone to support you in your journey but remember that the road to success is on YOU!