We all know that feeling. The feeling of having extra tummy fat that you really want to get rid of – as fast as possible. But there is a problem. It's not easy. There's no magic pill to make it disappear overnight. You have to go through a process. The more annoying thing is that you've probably learned several techniques that didn't work. But you didn't realize this until you tried them out. And later found out that you've wasted your time. This is so annoying. But you're not alone.
You Need to Get the Facts about Burning Tummy Fat
It’s important you learn the facts about how your body stores and removes fat before you engage in your tummy fat loss program.
The truth is that you can't cut down belly fat easily with a diet plan only. You need to combine it with an effective exercise plan.
Here are some things to take note of:
1. Don’t isolate your stomach muscle. Many people focus so much on getting rid of their belly fat that they tend to isolate the stomach muscles. Tummy fat can be removed like any body fat by combining both diet and exercise plans.
2. Don’t get into the habit of eating too little; otherwise, your body will switch to fat storage mode, which could even cause more harm than good. The combination of your breakfast, lunch, and dinner should not be less than 1,500 calories daily as a woman and 1,700 calories as a man.
3. Be consistent with your tummy fat loss program. The first couple weeks, you’ll witness a dramatic loss in weight which becomes more difficult afterward. Don’t expect to see the same changes all the time. You need to be patient and consistent with both your diet and exercise plan to witness significant changes in subsequent periods.
Steps to Lose Tummy Fat Fast
Losing belly fat doesn’t have to be tedious. Know the right things to do and take the right steps.
Here’s your regimen.
Eat Healthy Food
This is the right time to choose your meal carefully. Replace your diet with a healthier one to help you burn your belly fat faster.
Generally, replace processed grains, pasta, fatty meats, and sugars with whole grains, vegetables, fruits, and lean proteins.
Eat more of lean protein like chicken, fish, and egg whites. It helps you build muscles, which in turn burns fat. Muscles speed up your metabolism and burn fat exponentially as you grow stronger.
Incorporate fat burning veggies like pumpkin, tomatoes, spinach, celery, carrot, onion, and cucumber into your meal. Vegetables contain a high level of vitamins, minerals, and fiber. Soluble fiber greatly helps to fight stomach fat by making your feel full, so you eat less naturally.
Food items like banana, wild rice, oatmeal, and apple contain fiber that helps in the digestion process, cleanse your body system, and help to reduce excess fat.
Also, include low-fat dairy to your diet. Low-fat cheese reduces calcitriol hormone, which increases fat storage in your body. Stay away from trans fats found in some kinds of margarine and packaged foods.
Study shows that they increase abdominal fat gain in the human body. Trans fats are often listed as “partially hydrogenated” fats.
Engage in Effective Exercise
To get the most of your belly fat loss in a short while, you need to combine both diet and exercise plans. There are different types of workouts that can help you reduce your tummy fat.
Cardio exercise, also known as aerobic exercise, is a very effective way to burn calories. Use the cardio exercise to burn carbohydrates and reduce stored fats by doing it at least 30 minutes daily.
Incorporate sprinting to your cardio training at intervals. This should be done for 30 seconds to 1 minute.
Swimming, running, and cycling should not be underrated when it comes to burning fat. These are vigorous exercises that are helpful at the early stage when you set out to reduce the fat. High-intensity workouts are necessary to keep you fit while you burn excess fat.
Weight lifting or strength training is also important to help you cut tummy fat. When combined with cardio exercise, weight lifting greatly increases the pace at which you lose belly fat.
Doing strength training at least 3 times a week is a good start. Begin with simple exercises like push-ups, chest presses, and pull-ups. And move on to lifting weight and flexing your core as you do that.
Say No to Alcohol
Alcohol has a few benefits; but its harm, especially to tummy fat, far supersedes its benefits. It makes you gain belly fat. Too much alcohol has been linked to protruding belly.
Some will tell you to reduce alcohol if you want to cut down belly fat, but I say you should stop it completely. This way, you have a higher chance of achieving your goal in less time. Your waist size will reduce sooner than you assume.
Alcohol suppresses your fat reduction process – and its excess calories are stored as belly fat. Staying away from it increases your chance of reducing your excess tummy fat fast.
Studies have shown that a higher percentage of people who take alcohol are more likely to develop belly fat than those who don’t take at all.
Practice Intermittent Fasting
This is becoming a popular practice for weight loss.
A review of studies on intermittent fasting or alternate days fasting shows that people who engage in this act witness 4 - 7% reduction in abdominal fat between 6-24 weeks.
You can choose to fast for 16 hours daily, from dawn to dusk or 24 hours once or twice a week.
Taking a break from eating helps you to reduce calorie intake and increase some hormones related to weight loss.
A caveat to this practice is that you don't compensate for what you've missed during your fasting periods by eating much more than necessary during your eating period.
Intermittent fasting increases your growth hormone and reduces the level of insulin in your body. This facilitates fat burning and eventually, reduces protruding tummy.
Unlike dieting that burns fat and muscle, intermittent fasting, surprisingly, holds onto your muscle while burning body fat. This means that you experience a less reduction in muscle mass but a high fat loss when you observe intermittent fasting.
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