How To Lose Belly Fat Fast? Tips and Tricks

Almost everybody has belly fat. But excessive belly fat can be the reason for your nuisance. Sometimes it happens that due to this reason, your clothes are getting tight. Losing abdominal fat becomes mandatory in this case. According to the research, it can cause diseases such as type 2 diabetes and heart disease. That's why you should lose fat for your health and well-being. 

 

You can also measure abdominal fat. You can take the help of a to tape in this case. Men having above 40 inches (102 cm) and women having 35 inches (88 cm) can have abdominal obesity. Here, we have given a few easy tips that you can follow to get answer of your question: how to lose belly fat fast. Let's check it out.

How To Lose Belly Fat Fast? Easy Way to Lose Belly Fat

1. Avoid sugar and sugar-sweetened drinks

Foods that contain extra amounts of sugars are not good for your health. When you eat plenty of these kinds of food, it can cause weight gain. According to the studies, taking sugar can cause harmful effects on metabolic health. 

 

Large amounts of fructose can create fat around your abdomen portion. Sugar consists of half glucose and half fructose. If you take a lot of sugary items, then your liver will become full of fructose. After that, these will turn into fat. A few people think that it is the main procedure behind sugar's harmful effects on health. These boost abdominal fat and liver fat. As a result, it can cause insulin resistance and various metabolic problems. 

 

Liquid sugar is the worst in this case. Our brain is unable to register liquid calories as it does for solid calories. That's why, while drinking sugar-sweetened beverages, you will gain more calories. According to a study, kids have more chance to develop obesity when they take sugar-sweetened beverages daily. That's why you should minimize the amount of taking sugary items. Or what you can do is to avoid sugary drinks strictly. 

 

Sugar-sweetened beverages, sugary sodas, fruit juices, and other different high sugar sports drinks are a few examples that can lead to gain a lot of calories. You need to check the labels of the foods you will take and make sure that the foods you are taking do not contain refined sugars. The foods that are sold as health foods contain significant amounts of sugar. Excess amount of sugar consumption is the initial driver of excess fat in the abdomen and liver.

2. Eat more protein

Protein is a vital macronutrient for weight loss. According to the research, protein is capable of reducing cravings by 60%. Taking protein foods can help to increase metabolism by 80–100 calories every day. 

 

If you are willing to lose weight, then you should definitely add protein to your diet. Protein foods play a vital role in terms of losing weight. Along with these, protein foods help to prevent regaining weight. A report says that those who take extra protein have less abdominal fat. 

 

 Whole eggs, fish, legumes, nuts, meat, and dairy products are some examples of protein foods that you should add to your diet. Along with taking these foods, you can follow a vegetarian or vegan diet. In case you are not willing to add these foods to your diet, you can also take protein supplements. You can buy the protein powder as well from online websites. Overeating protein can decrease your appetite level.

3. Exercise regularly

Exercising can provide you the ultimate benefits in this case. By regularly doing exercise, you can get a healthy and fit body. Furthermore, exercising helps to keep you away from any disease. The utmost health benefit that you can get from exercising is the reduction of fat from waistlines. Cardiovascular exercise can help to strengthen your body and fresh your mind. 

 

 Aerobic exercises such as walking, running, and swimming, skating is beneficial in this case. Practicing these exercises can help to decrease abdominal fat. Moreover, it can prevent regaining abdominal fat also. You can get other health benefits also by exercising. For example, it can reduce inflammation and helps to decrease blood sugar levels.     

 

It also cures metabolic problems. Cardio exercise helps to burn calories with ease. It will help you to improve your health condition. According to the studies, daily exercises will reduce belly fat. It also helps those women who are undergoing the postmenopausal stage. 

 

They can lose fat from all parts of their body by doing exercises. Those women need to perform aerobic exercise for 5 hours per week to reduce fat. By doing so, they can lose more fat from every area of the body compared to those who exercise for 150 minutes only.

4. Track the food intake

If you want to lose belly fat, you need to know what to eat and what not to eat. You may think that taking high protein foods or a low carb diet is enough for losing belly fat. But if you don't keep track of the foods that you are taking, then it may happen you are overestimating or underestimating foods. But it doesn't mean that you need to measure every food that you eat. 

 

 Tracking intake lets you know about the specific areas that have more fats. You can make plans ahead to achieve your weight loss goals. For example, it will increase the protein intake to 25–30% of calories. 

 

A food diary can help you in this case. However, you can take the help of an online food tracker or app. It allows you to monitor the daily calorie intake. The food-tracking tool also helps you see the daily intake of protein, carbs, fiber, and micronutrients. This tool also allows you to record physical activity and exercise.

5. Don't drink too much alcohol

Alcohol can cause harmful effects when you take it excessively. According to a study, consuming too much alcohol can be a reason for gaining more belly fat. Observational studies let us know that excess alcohol can increase the risk of having central obesity. If you take too much alcohol, it will store excess fat around the waist. You can reduce your weight by discarding alcohol. If it is difficult for you to discard alcohol suddenly, then you can consume it in a single day.

6. Reduce the stress level

Stress is a reason that leads to gain belly fat. Taking stress can trigger adrenal glands. Therefore, the glands produce cortisol, known as the stress hormone. People who have high cortisol levels can see an increment in their appetite level. You can have excess fat around the waistline. But it is when your body will produce cortisol excessively. You need to do those activities that can decrease belly fat and relieve stress. Practicing yoga or meditation can help you a lot.

7. Get enough restful sleep

Sleep is a crucial aspect of getting better health and weight. That's why you must sleep regularly enough. As per studies, those who don't sleep for enough time gain more weight. If you sleep less than five hours every night, you will gain more weight. People undergoing sleep apnea face breathing issues. That's why you need to sleep at least 7 hours each night. If you have sleep apnea or any other sleep disorder, then you can take suggestions from doctors.

8. Eat fewer carbohydrates

If you want to lose your abdominal fat quickly, then eat a lesser amount of carbohydrates. Many studies have proven that people lose weight when they cut carbs. It will help to go down your appetite. Having low carb diets can reduce weight 2–3 times more than low-fat diets. Studies say that low carb diets decrease fat in the abdomen and around the organs and liver. 

 

 

 You only need to avoid refined carbs such as sugar, candy, and white bread. People who want to lose weight fast should reduce the intake of carbs to 50 grams per day. It will put their body into ketosis. In this state, your body will start burning fats as its primary fuel. Therefore, the appetite will be decreased. A low-carb diet has other health benefits also along with weight loss. Like, these can improve the health of those people who are suffering from type 2 diabetics.

9. Add apple cider vinegar to your diet

If you drink apple cider vinegar, then you will get impressive health benefits. For example, it will help you to reduce the blood sugar levels. It has acetic acid that helps to reduce your abdominal fat. People who take one tablespoon of apple cider vinegar each day can lose about 1.4cmfrom their waistline. You can take one to two tablespoons of 15–30 mL of apple cider vinegar per day. But before taking it, make sure that you have diluted it with water. It is because the undiluted vinegar can erode the enamel on your teeth.

10. Vegetables

Vegetables contain vast amounts of fiber and nutrition— minerals and vitamins. These help your body to improve metabolism and burn belly fat. If you add veggies to your daily diet, you can reduce weight quickly. The fat-burning veggies can help you to achieve your fitness goals also. Vegetables are full of fiber that takes time to digest. You can eat seasonal vegetables as they contain antioxidants, minerals, and vitamins. Let's see which type of benefit you can get from these vegetables.

Beans:

Beans are rich in soluble fiber. These veggies are especially great for those who want to lose belly fat. Therefore, it can fight inflammation, which is the reason for belly fat accumulation. Taking beans in the diet can reduce the risk of obesity also.

Mustard seeds:

One tablespoon of a mustard seed can help you to increase your metabolism. It can increase metabolism up to 25 percent for the next three to four hours. Scientists at England's Oxford Polytechnic Institute said it.

Black pepper:

People use it in curries, sabzis, raitas, kadhas, and pulaos. It contains many healthy minerals and antioxidants. You can get relief from cold and flu by adding black pepper to your foods. Besides, it helps to soothe inflammation. Black pepper is helpful for those also who are suffering from indigestion. It can help to rev up the metabolism naturally. 

 

You can add this spice to your morning tea to get its ultimate benefits. It is because our body metabolizes quickly in the morning. You only need to add 1/2-1 teaspoon of freshly ground black pepper to your tea. 

 

 However, you can also put metabolism-boosting herbs and spices like ginger, tulsi, or cinnamon. Thus, it helps to lose body fat. Spicy foods can metabolize foods quicker due to their thermogenic effect. And this effect depends on the rate of burnt calories in your body.

11. Arginine

L-arginine is an amino acid found in high-protein foods. People use it as a supplement ingredient. It helps to improve libido, sports performance, and cardiovascular health.

12. Avoid processed foods

Foods that you can get in the packaging system (cane foods) and snack foods contain fats, excessive sugar, and salt or sodium. These three things can lead to gain weight.

13. Drink green tea

It is an exceptionally healthy beverage. Green tea consists of caffeine and the antioxidant epigallocatechin gallate (EGCG). Both of these increase metabolism. Many studies have said that EGCG, catechin, helps you to lose belly fat. If you want to get the ultimate benefits, consuming green tea with exercise is a better choice.

14. Have a good posture

If you have a good posture, then you can look slimmer in seconds. Besides, it can help you to strengthen your stomach muscles. Always try to keep yourself staying as upright as much as possible while sitting, standing, or walking.

15. Become an early riser.

Try to wake up early in the morning. If you sleep more, it can be hard for you to get rid of that fat belly. According to researches, those who sleep late at night consume 248 more calories a day.

16. Quit chomping

Chewing gum helps to swallow tummy-bloating air. But a few gums are there that contain sugar alcohols and artificial sweeteners— sorbitol and xylitol. You must not take these. Instead, try organic variety such as Glee gum or Simply gum.

17. Pile on the peppers

Capsaicin is the compound that gives fire to the chili peppers. It can enhance energy expenditure and fat oxidation. According to very recent research, mild ones have the same effect too. It is excellent for those who don't prefer too spicy foods. You can add sliced poblano, banana, or sweet peppers to omelets, sandwiches, salads, and sautés. It will give you metabolism-boosting benefits.

Five Steps to How To Lose Belly Fat Fast and Get Flat Tummy

1. Circuit training

If you want to strengthen muscle and burn fat simultaneously, this training is essential. You need to do the circuit training three days per week. To do it, you have to indulge in full-body exercises such as lunges, push-ups, and pull-ups. 

 

And you need to do it fifteen times daily. And you need to do each exercise with one minute of jumping rope. It is an essential thing that you must not forget. Each workout can burn around 500 to 600 calories.

2. Go for abdominal muscles workout

Abdominal muscles workout is beneficial for those who want to reduce tummy fat quickly. If you also want to lose it, include it in your' tips to reduce belly' list. You need to do Crunches and leg raises for three sets. And you need to do it twenty times. You can do planks also. But for this, you need to hold your body in a push-up position. In this case, you need to place your body on your elbows for 30 to 60 seconds for four sets. 

3. Check your food

It is crucial to check the types of food you are taking during the period. You must not eat processed foods that are full of sugar. Instead, you should eat fruits, vegetables, whole-grain bread and pasta, chicken, beef, fish, and low-fat dairy.

4. Avoid salt

If you want to reduce your water retention, you have to decrease sodium intake. It means that you should not consume too much salt. However, if you wish, you can add flavor to your foods with other herbs and spices instead.

5. Drink water

You must drink the right amount of water. Drinking adequate water can help you to discard the toxins. You will get two benefits from drinking water, i.e., glowing skin and a flat tummy. But it doesn't mean that you will drink gallons of water in a day. It means that you should take healthy drinks like green teas with antioxidants and fresh vegetable and fruit juice.

What is belly fat?

It is the excess weight that develops slowly around the center of your body. We know it as visceral fat also.

What are the reasons for belly fat?

Belly fat is something that develops around your abdomen: low diet, lack of exercise, stress cause it.

How Long Does It Take To Burn Fat?

If you want to lose one pound, then you need to burn about 3,500 calories. For losing one pound a week, you need to discard 500 calories from your diet each day. Thus, you can lose about 4 pounds in a month. You can lose more calories by boosting your physical activity. Exercise also helps to create muscle mass that is heavier than fat. 

 

Each person weighs differently. That's why many factors are there that you need to consider while doing physical activities.  

 

 

 

Ab workouts needed or not? 

 

Abs" means abdominal muscles. It is a symbol of fitness and health. Plenty of information is available on the web regarding how to gain a six-pack. Several recommendations also target exercises for getting the ab muscles. You can burn belly fat by following these methods.

What Are Abdominal Muscles (Abs)?

It helps to stabilize the core of any person. Abs help in your breathing, allowing movement, and protecting your internal organs. Abdominal muscles are mainly four types. 

 

These are: 

Rectus abdominis. 

Transverse abdominis. 

External oblique. 

 Internal oblique. 

 

If you know How To Lose Belly Fat Fast, then You can get improvement in your posture and balance by the strong abdominal muscles. It can help you also in reducing back pain and increasing flexibility.

Types of Abdominal Fat:

Excess abdominal type: It refers to the belly along with a higher risk of insulin resistance. These types of fat can cause type 2 diabetes and heart disease.  

 

Abdominal obesity: This one is also a cause of the metabolic syndrome. However, there are two types of abdominals — subcutaneous fat and visceral fat.  

 

Subcutaneous Fat: This type is available under the skin, i.e., between your skin and muscles. It has no direct relation with metabolic risk.  

 

Visceral Fat: It is available in the abdominal cavity around the internal organs. This one has a connection with metabolic syndrome and health conditions. You can get the risk of type 2 diabetes and heart disease due to this abs. 

 

This one can release hormones that can cause several diseases. We know that ab workouts can strengthen your core. But in case your main focus is to burn belly fat, then these have more efficient uses. If you spend more time doing ab work, you can spend less time cardio and resistance training.

Best Exercises to Lose Belly Fat Fast

When it comes to losing weight, most people think about a totally toned and taut tummy. But they do not know How To Lose Belly Fat Fast. You can also improve your health and belly fat reducing system by exercising. Here, we have given some effective exercises that help to lose weight within some days.

• Burpees

It helps to improve your core, chest, shoulders, lats, triceps, and quads. This one is related to the explosive plyometric movement also. It helps to pump the heart well. 

 

 Process: 

 

First, you need to stand with your feet, making the distance between your shoulders. Then, you need to send your hips back. It may seem that you lower your body toward the ground in a low squat. After that, your job is to keep your hands outside of your feet. 

 

And then, you need to hop your feet back. By doing that, you can touch your chest to the floor. Now, what you have to do is to push your hands against the floor. You need to do it to lift your body into a plank. Next, you have to jump your feet outside of your hands. You should jump into the air to see how much you can do.

• Mountain Climbers

Process: First of all, you need to get into a high plank position. You can do it by keeping your wrists directly under your shoulders. You only need to keep the core tight and draw the belly button towards your spine. After that, you have to drive your right knee toward your chest. Now, turn it to the plank position. Next, you have to move your left knee toward your chest. And, at last, bring it back again.

• Turkish Get-Up

It is a 200-year-old total-body exercise. Here, people use a kettlebell. Process: Here, you need to hold one kettlebell with both hands using the handles. And, you have to lie on your side in a fetal position. Then, you need to roll onto your back. 

 

Next, press it up toward the ceiling. You can use your hands in this case until the weight is stable on one loaded side. Then, your task is to release the free arm and free leg. And, angle of this posture should be a 45-degree facing down the palm. You should keep the heel of the loaded side near to your butt. It helps you to grip the floor. 

 

You must not shrug your shoulder toward your ear. Make sure that your chest is wide open. Besides, you need to strengthen the elbow on the ground. And then, you have to lift yourself to a seated position. You need to weave the front legs through to the back. You should keep your back leg perpendicular to protect your knees.

Conclusion:

When you will decide to lose weight, you need to give some effort. It requires perseverance as well as effort also. The methods we have shared in this article must help you to lose extra pounds around your waist.Hope you enjoyed the article "How To Lose Belly Fat Fast? If you have any suggestions comment in the comment section related with this post "How To Lose Belly Fat Fast?"

Frequently Asked Questions:

• What exercise burns the most belly fat?

Cardio exercise is the perfect way to burn body fat. Exercises like running, walking, elliptical training, and bicycling are beneficial in this case. You can burn stomach fat and build six packs doing these exercises.

• Can you lose stomach fat in 7 days?

You can lose your tummy fat by reducing your body fat percentage. And, you don't need to change your daily habits to get a flat tummy. You can quickly get it by exercising daily, drinking adequate water, taking the right food, avoiding salt, etc.

• What exercise burns the most fat at home?

Exercises that burn the fat most ar home are as follows:

1. Decline press-up jacks
2. 
   
3. Alternating jumping lunges.
4. Sidebox jumps.
5. Frog jumps.
6. High knees.
7. Mountain climbers.

• What burns the most fat?

Crunches are the most effective way that can burn stomach fat. It is the best fat-burning exercise. Here, you need to lie down flat with your knees bent. And then, you need to keep your feet on the ground.

• What can I drink to lose belly fat?

The drinks you can take are:-

1. Green Tea.
2. 
   
3. Black tea (green tea, black tea)
4. 
   
5. Apple Cider Vinegar Drinks.
6. Ginger Tea.
7. High-Protein Drinks.
8. Vegetable Juice.

• How can I flatten my stomach naturally?

You can flatten your stomach by following these methods.

1. Cut Calories ( in limitation)
2. Eat More Fiber ( soluble)
3. Take Probiotics.
4. Do Some Cardio.
5. Drink Protein Shakes.
6. Eat Foods Rich in Fatty Acids.
7. Limit Your Intake of Carbs
8. Do Resistance Training

• How can I lose fat overnight?

If you want to lose fat overnight, follow these steps.

• First, you need to start each day by drinking a natural diuretic.
• Then, you need to take a mid-morning morning snack.
• After that, do a cardio exercise for thirty minutes.
• And, the vital thing is to take your dinner early.