Measure the waist

Burn Belly Fat

Lose Abdominal Fat

So you've been searching around on Google looking for information that will help you to get a slimmer waistline. Before we get started, I need to tell you some bad news. Are you sitting down? Good, let's begin. 

You can't specifically eliminate belly fat. Anyone that tells you there's a way probably just wants to sell you something.​

There are several other myths related to burn belly fat floating around the internet that also need to be dispelled. For example, eating late at night or early in the morning has no effect on weight loss.

Stress has nothing to do with it. While stress can indirectly cause behaviors that lead to gaining weight, it doesn't mess with your hormones or anything else that will prevent you from shedding pounds. Adjusting the frequency of your meals also doesn't change anything. Small meals don't help you burn calories faster. While big meals doesn't prevent calories from being burned.

Bottom line: If you want to lose belly fat, you need to shed your overall body fat percentage. I'm sorry to be the one to tell you this, but it's true.​

So how can this be achieved? It isn't going to be easy, but results are achievable. Even if you start out with taking a short walk and cutting out one of your snacks; you, or a consulted specialist, are going to have to create a program that works for your needs. In this article, I'm going to review the basics, as well as a few new items that you might not have already thought of.

Ready to get started?

Question and Answer Losing Belly Fat

How Can I Lose Belly Fat?

  • 1
    Do Cardio Exercise
  • 2
    Avoid Alcoholic Beverages
  • 3
    Avoid Foods with Trans Fats
  • 4
    Eat High-Protein Foods
  • 5
    Reduce Stress Levels
  • 6
    Avoid Sugary Food
  • 7
    Consume Soluble Fiber
  • 8
    Use Coconut Oil for Cooking
  • 9
    Try Resistance Training
  • 10
    Get Plenty of Sleep
  • 11
    Track Your Calories
  • 12
    Eat Fish Protein when Available
  • 13
    Avoid Fruit Juice
  • 14
    Include Apple Cider Vinegar in Your Diet
  • 15
    Don’t Forget to Try Intermittent Fasting
  • 16
    Eat Probiotic Foods
  • 17
    Drink Green Tea

Which Exercises Reduce Belly Fat?

  • 1
    Cycling
  • 2
    Plank Exercises
  • 3
    Vertical Leg Crunch
  • 4
    Side Crunches
  • 5
    Twist Crunches
  • 6
    Lunge Twist
  • 7
    Reverse Crunches
  • 8
    Side Bends
  • 9
    Jogging
  • 10
    Swimming
  • 11
    Walking
  • 12
    Stomach Vacuum
  • 13
    Captain’s Chair

What Can You Drink to Lose Belly Fat? 

  • 1
    Water
  • 2
    Cinnamon
  • 3
    BCAAs
  • 4
    Green Coffee
  • 5
    Green Tea
  • 6
    Celery
  • 7
    Parsley
  • 8
    Spirulina
  • 9
    Yogurt
  • 10
    Wheatgrass
  • 11
    Dandelion Tea
  • 12
    Acai Berries
  • 13
    Chia Seeds
  • 14
    Apple Cider Vinegar

Avoiding Sugar and Sugary Beverages

I love sugar. Everything that tastes good has it. One thing you should know about sugar is it not only plays a role in our bodies but also in our brains. There are many types of sugar such as sucrose and fructose, and glucose is the most common form in our bodies. With less glucose, our brains don't function well. If you've ever had one of those days where you struggle to do basic math, this is probably why it's difficult to burn belly fat.

Glucose is also found in other bodily processes and serves as an important substance for the production of enzymes and hormones.There is no question that we need sugar. The problem is that we consume too much of it. And after gulping down a large soda, it lingers inside our systems and affects the function of our blood circulation. When you have too much sugar, your insulin production goes into overtime, and this could lead to diabetes.

The bottom line is you should avoid too much sugar because it is already present in almost everything we eat. You should be aware of certain foods and beverages that are high in sugar, so you know which to minimize.

Sugar is a sneaky bastard. It gets into everything, like a hungry cat. Here are some examples of foods and beverages you probably don't know that are high in sugar:

  • Oatmeal
  • Salad Dressings
  • Pasta Sauce
  • Barbecue Sauce
  • Ketchup
  • Energy Drinks
  • Fruit Juice
  • Yogurt​

It's time we started reviewing the nutrition facts labels on everything. You'll thank me later.


Consume More Protein

If there's one nutrient you could use more of, it's protein. You might have already known, our muscles are made up of protein. Why is this important?

Our body needs more protein to burn stored body fat. When we eat protein, our body breaks it down into amino acids. These amino acids are responsible for producing the enzymes that convert fats and carbohydrates into energy.

Burning fat and carbohydrates will not only make you lose weight, but eating foods high in protein can add lean muscle. Everyone wants that.To consume more protein, consider the following foods:

  • Eggs
  • Avocado
  • Peanut Butter
  • Soya
  • Quinoa

You can also eat pork or beef as long as you choose the lean part and avoid the parts with so much fat.


Cut Carbohydrates

Carbohydrates are the other essential nutrient that we need to survive. They are the primary source of energy. We breathe and move because of them. Even if we sleep, the cells in our body are at work with the help of carbohydrates. When we think, our brains burn carbohydrates.While carbs play a role in our well-being, too many hurt us. If you thought sugar was hard to avoid, carbs are even more so. They're everywhere! In everything!

When we eat too much pasta, the carbohydrates get converted into fats. These fats become stored energy. When we consume fewer carbohydrates, the stored fats will be converted directly into energy.

Too many carbs can make us obese. Belly fat is one good example of stored energy. If unused for a long time, it becomes difficult to burn. This is why it is important to reduce carbohydrates in your daily meals if you are planning to lose belly fat. Or any fat, really.

If you cut your carbs too drastically, the effect will be uncomfortable. I know, I've tried it. Just cut down gradually.Your eating habits will determine your success. Some of the benefits of consuming fewer carbs include:

  • Improved Blood Circulation
  • Increased Stamina
  • Decrease in Weight
  • Increase in Agility
  • Reduced Belly Fat

While there are many benefits in cutting carbs, be sure not to eliminate them entirely, as they are essential to our needs.


Eat More Fiber

You've probably heard about how fiber can help you lose weight. While fiber is a nutrient, it's hardly a source of any real nutrition like protein, fats, and carbohydrates.In our digestive system, carbohydrates and fats are easily absorbed. The more fats and carbohydrates you consume, the faster you gain weight.

The alternative way is to eat foods high in fiber. Fiber stays in our digestive system longer. It makes us feel full. As a result, we won't always be looking for more food to eat. There are two major types of fiber:

  • Soluble Fiber (Digestible)
  • Insoluble Fiber (Not Digestible)

Examples of this insoluble fiber are bananas, oatmeal, and potatoes. Because insoluble fiber is not completely absorbed in the digestive process, it works to cleanse our stomach and intestines by normalizing our bowel movement. Examples of insoluble fiber are cabbage, watermelon, and other leafy vegetables.


Avoid Drinking Alcohol

Alcohol may also be necessary for our bodies to improve our blood circulation, but the amount we require is very low.Alcohol contains a lot of calories. If you wantto lose weight, you shouldn't be drinking at all. According to NHS, a "175ml glass of 12% wine has the 126kcal equivalent to one Cadbury Heroes miniature bar." If that's the case, every pint of beer with 4% ABV is also equivalent to one large slice of pizza with 197 calories.

It is true that alcohol has lots of calories, but these are empty calories. Meaning they have no nutritional value. Unlike fats and carbohydrates which can be converted into energy, calories in alcohol are useless. They only linger and cause our weight to increase.

Calories in alcohol prevent our body from burning fats because they intervene in metabolic processes.Alcohol can also cause hormonal imbalance. Our hormones are not only vital in our reproduction but also in other processes and systems such as our immune system and metabolism. Too much alcohol can disrupt the normal production of hormones by overwhelming the liver that regulates them.


Sleep

It seems ironic to suggest that you have to sleep longer to keep your body from gaining weight. When we sleep, our bodyrepairs damaged tissues and replaces dead cells. Although this process still takes place during the day while we are awake, cell regeneration is more active at night and especially during sleeping period. In fact, our bodies burn and consume lots of calories when we are sleeping.

If you are like me and sometimes struggle with insomnia, this affects your body's production of the hormone cortisol. This hormone regulates your appetite. If your cortisol supply is too much or too little, you will tend to crave food even when you're full.

Drink More Water

When it comes to losing weight, water plays an important role. In our digestive system, fats and carbohydratesbecome excess when they are not flushed out. If you drink plenty of water, excess nutrients are less likely to be reabsorbed into the system because they are already being flushed out.

Another benefit of drinking plenty of water is to normalize your metabolism. Water is needed in almost all processes in our body. Our body is 70% water. If every biological process requires water, we need to consume a significant amount of water to keep everything in equilibrium. With less water, it's hard to digest food and other nutrients.

Water can also improve circulation. When we drink less water, our blood becomes thicker, so our blood pressure increases. With more water, our blood flow normalizes.Health experts recommend that you drink eight glasses of water per day on average.

Meditation

Now, I'm not going to say that meditation can help you lose weight directly, but what I will say is that when we meditate, we grow calmer. As a result, it can contribute to reducing stress. Remember, when we're freaking out about our problems we tend to eat more and sleep less. This condition causes a hormonal imbalance, which in turn can lead to abnormal appetite.

Through meditation, we can maintain a balance between mind and body. We can change our attitudes towards ourselves and the world around us. It promotes discipline and determination. If you do this regularly, I believe that it will improve your habits in many other aspects of your life, including your relationships. To meditate, all you have to do is to stay in one place in one posture for a prolonged period, whether practicing yoga or engaging in other activities.

Visualization

Imagining your success in your fitness goals can also have a transformative effect. There are different ways that you can do this, but I find it most effective to reflect on what I want to achieve every day.

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