If you can not lose belly fat then you are using the wrong method. You don not need to starve yourself,do endless sit-ups, supplements or even worst go do surgery.With that said here are 10 ways to lose belly fat quickly and naturally.
1. Lessen Your Body Fat.
For a men your belly is the last place that you will lose fat or man boobs and a double chin.The only way to lose this is to lower your body fat.
Here is how:
Get strong or stronger:Build muscle to increase fat loss and help sticking to your diet.
Eat healthier:8 nutrition rules should be applied .Have breakfast,eat every 3 hours.Eat veggies proteins and fruits with each meal you have and 2 cups of water with each meal, eat whole foods 90% of the time.
Do Cardio: include cardio at least 15 to 20 minutes a day for 3 to 4 days a week.This will lower your body fat making you lose body fat.
2. Consume more meals
Bad nutrition and lack of exercise causes body fat leaving you to be fat.Consuming fat helps you lose fat but only if you give your body a constant inteke of healthy fats and not unhealthy fats.
Here are some healthy fats:
5. fish oil
Fish oil is great for losing belly fat it increases testosterone levels and increases fat loss. Have at least 6g of omega-3 per day that is a good way to start.
Please try and stay away from too much trans-fatty fats for example margarine which is bad for your health.
3. Avoid doing crunches(sit-ups)
There is a myth that crunches give you flat belly ,well that is not true.Crunches will strengthen your core but it will never burn belly fat.To burn belly fat you need to do vigorous exercise such as cardio which will allow you to burn body fat which will burn belly fat too.
Crunches can also cause lower pain.
4. Strength training
Strength training works great in building muscle, losing body fat and prevents muscle loss.
best types of strength training :
Squats and deadlifts stresses all the muscles in your body with the heavy weights which works all your muscles from head to toe.This helps you get stronger and build muscle fast.
5. Reduce Alcohol consumption
What you drink is as important as what you eat which or will determine how much belly fat you will lose.It is fine to drink occasionally but if you are drinking beer daily or any other sweet alcohols daily forget about losing belly fat.
Drinking also makes you hungry and eat more unhealthier food and you for get about your diet and lose track of everything. If you have a look at people who drink a lot of beers they always have a beer belly and man boobs.With that said alcohol also stresses your liver to clear all of those toxins which could potentially affect your building muscles.
Drink alcohol like 10% of the time other then that make sure you drink a lot of water, green tea and water with squeezed lemon.
6. Consume less food that are high in CARBS
Understand that you need a certain amount of carbs for energy.The issue is people eat way more carbs then they need,when this happens your body your body will store carbs that it doesn’t need as fat and this is how you get a big belly.
SOME FOODS AND DRINKS AVOID OR REDUCE:
- Fast foods
- Cakes with syrup
- cakes with frosting
- canned fruits
- sugary drinks(NO NO)
7. Eating more healthy foods
Eating tons of healthy food will build quality muscle and you wont get fat.
Please don’t starve yourself its the biggest mistake you can make.
Healthy nutrition is important for few reasons:
Used for energy: Food is for energy and burns out when you do intense workouts.
Used for fat loss: If the right foods are eaten it can help you burn fat like food that’s high in protein.
Don’t starve: when you starve yourself your body will use your muscles for energy which means you will loss lean muscle mass.
8. Consume more protein
Proteins are great when it comes to burning belly fat. Protein has a high heat effect than other foods that why you lose fat. You could also buy a whey protein supplement and consume it daily.Consume.
How much protein top consume:
MULTIPLY YOUR WEIGHT BY 0.36 TO GET THE DAILY GRAMS OF PROTEIN NEED IN YOUR BODY.
9. Always stay motivated
Don’t look at your belly or look in the mirror at your belly because this will demotivate you making you believe that you not getting any results.
What you are seeing in the mirror is influenced by water retention ,food intake and other factors.
Do the following:
- Take measurements of your body fat: Use a Fat Caliper every 2 weeks to measure yourself.
- Take measurements of your waist : use a measuring tape to take measurements of your weight every two weeks and from there you can see if you progressing.
- Take photos of yourself : before and after picture of you waist , back and where ever else you wanted to see a change.
This will absorb water , a gel will form and help slow down food while its passes through your digestive system.
This will promote weight loss by helping you feel full,so which means you will eat less and it may decrease the number of calories the bod absorbs from food ((3Trusted Source, 4Trusted Source, 5Trusted Source).
High soluble fiber food:
- flax seeds
- shirataki noodles
- Brussels sprouts
11.Use coconut oil instead of cooking fats sometimes
Eating Coconut oil is one of the healthiest fats.
Controls abdominal fat or reduces it.
Additionally, remember that coconut oil is high in calories. Rather than adding additional fat to your eating routine, supplant a portion of the fats you’re as of now eating with coconut oil.
12.Straighten your back
Straightening your back mean having a good posture which can help you look slimmer in seconds and it can straighten your stomach muscles giving you a lean look in the future.
You can keep this upright posture whether your sitting, standing by making sure you stay as upright as possible.
13.Get up early
Waking up early can help you stay slim or lose weigh.This means that a person that get up late is more likely to consume more calories and eat unhealthy foods like fast foods then an early riser.
You do not need extra beauty sleep you beautiful enough.