All those who have belly fat always have one big question in their mind, as to how to reduce belly fat naturally or how do I reduce my belly fat quickly. Most of them have tried everything, but they have yet to work. People with belly fat usually resort to cutting down calories drastically, doing nearly 100 sit-ups daily, or performing cardio exercises to burn their belly fat.
If you feel you cannot lose your belly fat, then you may not be following the right path. One need not perform endless sit-ups, starve themselves, take supplements, or opt for surgery to reduce belly fat. Below, you can find the best ways to lose belly fat naturally and fast.
However, consult a medical professional if you’re still struggling to eliminate the extra fats around your belly. Check out the belly fat removal cost.
List Of Steps To Take To Reduce Belly Fat Naturally
1. Stop The Crunches
Stop the crunches. It will not burn your belly fat. You will only waste your time and effort by doing around 100 crunches daily. Your only benefit is strengthening your stomach muscles, but your belly fat will not get burned.
Become Stronger: When you undertake strength training, it will help build muscle mass and prevent muscle loss. The Squats and Deadlift works well to build strength. The Squats and deadlifts do not burn your belly fat directly, but they help strengthen your abs and help lower your waist size.
2. Healthy Eating
There is a famous saying: abs are built-in kitchens. You must train hard and build your muscular abs, but if you start eating junk food throughout the day, you will not lose your pot belly fat. Hence, take a vow that you will stop eating processed food and will only eat healthy food and develop healthy food habits such as eating whole and unprocessed food such as
- Veggies: Broccoli, kale, spinach, carrots, bell peppers, cauliflower, Brussels sprouts, and Swiss chard.
- Fruits: Blueberries, strawberries, oranges, apples, kiwi, mangoes, papaya, cherries, and raspberries.
- Proteins: Salmon, chicken breast, turkey, eggs, tofu, legumes, and lean beef.
- Fats: Avocado, fish oil, olive oil, almonds, walnuts, chia seeds, flax seeds, sunflower seeds, and coconut oil.
- Carbs: Quinoa, brown rice, oats, sweet potatoes, barley, whole grain bread, and whole grain pasta.
- Dairy & Alternatives: Greek yogurt, almond milk, cottage cheese, feta cheese, and soy milk.
Eating junk food might be helpful; you keep your hormones sharp but do not overdo it.
3. Limit Alcohol Consumption
If you wish to lose belly fat, you must think that what you drink is more important than what you eat. If you consume Alcohol not quite often, it is okay, but if you drink it often, you should forget about losing your belly fat.
4. Eat A Lesser Quantity of Carbs
The Carbs are consumed to gain energy. The major problem is that many people eat more carbs than the body requires. Your body will start storing the Carbs if it does not need as much fat. And this is often how you get belly fat.
5. Do Not Starve
Eating healthier foods will not become fat, especially if you exercise 2 to 3 times a week. If you starve, it would be a mistake because if you starve, your body will burn muscle for energy instead of fat. Hence, try to follow a belly fat diet, eat belly fat-burning foods, and perform belly fat exercises.
6. Increase Your Protein Intake
Protein produces a higher thermic effect when compared to other foods. Your body will start burning more energy processing proteins than while processing carbs and fat. Hence, a high-protein diet works well, especially in burning belly fat. The cheapest ten proteins include milk, sardines, cottage cheese, eggs, dried lentils, whole almonds, Quino, and dried chickpeas.
Amount of Protein an Individual Needs
|0-6 months||9.1 grams/day||9.1 grams/day|
|7-12 months||11 grams/day||11 grams/day|
|1-3 years||13 grams/day||13 grams/day|
|4-8 years||19 grams/day||19 grams/day|
|9-13 years||34 grams/day||34 grams/day|
|14-18 years||52 grams/day||46 grams/day|
|19-70 years||56 grams/day||46 grams/day|
|70+ years||56 grams/day||46 grams/day|
Source: USDA Databases
7. Eating Fat Will Not Make You Fat
When you eat fat, you will not become fat; instead, it will help you lose fat. Those who are mostly bothered about how to lose fat women fast or how to lose belly fat in a week think this way. Lack of exercise and inadequate nutrition will make you fat. Your body will stop stocking fat when you regularly intake healthy fats.
8. Always Stay Motivated
When you look at yourself in the mirror, it offers you inaccurate feedback. It would help to watch whether food intake, self-image issues, or water retention influence you. There are two things you must do. One is, every two weeks, try to measure your waist. If you become stronger and healthier, your waist will go down fast, and your pants will become a loser. You must also shoot front, back, and side pictures every two weeks. The side pictures will show you the changes, if any.
9. Add Apple Cider Vinegar To Your Diet
Apple cider vinegar has many impressive health benefits, and one of the top benefits is that it can aid in lowering blood sugar levels. A study was conducted for three months on obese people, and the study results were that those who had about one tablespoon of apple cider vinegar each day lost nearly half an inch from their waist. You can check out our inch loss treatment services for best results.
10. Go For Smaller Plates
Try to buy smaller plates and stop eating dinner plates. The reason is that even if you fill your plate full, you will only be eating less when compared to the dinner plates.
11. Brush Your Teeth Frequently
According to a recent Japanese study nearing fourteen thousand people, it has been found that those men who often brushed their teeth were leaner when compared to those who did not. The minty-fresh flavor makes people snack less between meals.
12. Study Your Mood
Most people want to snack often, not because they are hungry. The reason could be the result of loneliness, anxiety, and depression. One should avoid emotional eating. If one has snacks when they are down or feels happy after a meal, there could be a problem.
13. Calculate Distance Rather Time
Walk or run for a designated distance rather than a specified time. You would run a shorter distance and get tired; the result would be burning fewer calories.
14. Join A Sports Team
When you sign up for a sports team like soccer, basketball, kickball, or kabaddi, you will automatically schedule yourself for an exercise session in a week, and because you are part of the team, you will have peer pressure to play and help your team win.
15. Success Breeds Success
The last but very important point to consider is to track your progress accurately so that you know whether there exists any progress. This will help you stay motivated to work towards achieving your goals.