Every woman dreams of losing 2 inches of their belly fat so that they can get on track to their best bodies. Greater than this, a slimmer waist can help us to lower the risk of any chronic disease, from heart disease, type II diabetes to even early death due to cancers. So is there any tip on how to lose belly fat fast?
Though burning fat in this area is a challenge, there are plenty of ways to get rid of it as short as two weeks only. Here are the best ways to shave that fat off your waistline and most of them all have the scientific backing.
Start a New Day Early
Lounging on the bed is not necessary here, especially when getting adequate sleep and waking up early can boost your rate of metabolism for weight loss.
So is this a way on how to lose belly fat fast? Yes, it is since starting your day early will suppress your hunger! One study reveals that having a regular sleep cycle can decrease the function of your appetite hormones.
In other words, lack of sleep and waking up late usually cause you to feel hungry, so making it easier for you to desire a large breakfast afterward. Even worse than this, you’re likely to consume more sugary and salty foods than the ones who woke up soon for a new day.
Consume more soluble fiber
Why do we have to eat more soluble fiber? It’s because this substance is excellent at absorbing water well and creating a gel that slows down all kinds of foods when they start to go through the digestive system. What’s more?
According to a study of more than 1000 adults who had 10-gram increase in their fiber intake, the fiber was found to beat your belly fat hard by decreasing it by 3.7% in a short time. How wonderful this fact really is! The fiber makes you feel full so that you can eat less naturally.
After knowing this, we bet that you start to consume high-fiber foods on a regular basis. You can get this fiber from several sources, such as Brussels sprouts, legumes, blackberries, whole grains, flaxseeds, and so on.
Relieve your stress level
Stress is the culprit that makes your belly gain more fat by driving the adrenal glands to release cortisol, known as the stress hormone. Once the level of cortisol spikes, it triggers your body to consume anything that is packed with calories.
Just picture that this is a common tactic for your survival whenever you’re in need of energy to escape from a predator. Besides, a woman who has already owned a bigger waist usually produces more cortisol to react to stress as compared to others. Such an increase naturally adds fat to her middle.
Therefore, to reduce your belly fat fast, you need to reduce stress and put your mind at ease. How to do it? Simply take part in entertainment activities or practice yoga and meditate as long as you successfully ease the anxiety.
Reduce your carb intake
Decreasing carb i0ntake is helpful for shedding more pounds, especially your abdominal fat. Nevertheless, you don’t need to follow the strict low-carb diets most of the time, but only replace the refined carbs with some healthy sources: Starchy veggies, including potatoes, legumes, beets, and fruits rich in Vitamin A and C.
Also, try to substitute your sugary drinks with herbal tea and water. If you still find it too hard to stop drinking many cans of so per day, then begin drinking only half of them. Cut back further until you can get rid of that bad drinking habit.
While cutting back on carbs, you should think of consuming some foods that could help you feel satiated. Choose the foods high in protein, but they must contain sugar and carbs, too.
We recommend you to pick beans – though they’re high in carbs, they contain both protein and fiber to slow down our glucose release into the bloodstream. Remember that, all things need to be kept in moderation and you don’t have to cut out all of the carbs from food. Only be mindful of what effects those foods have on you.
Try effective forms of workout
How to lose belly fat fast? Everyone desperately desires an answer to that question, right? Studies prove that doing exercises is one of the most effective solutions to eliminate that stubborn fat from your middle. Go ahead and slim it down by choosing one of the following cardiovascular activities:
It does not matter what kind of exercise you’ve chosen, the best exercise to shave fat off your waistline is strategic. Concern more about the intensity and how much you work out, which is the most important thing here.
According to a study, a postmenopausal woman removed more fat from different body areas when she did aerobic for 300 minutes each week. This result is much better than that of her 150-minute workout per week. Most ideally, mix your cardio with HIIT (High-intensity interval training)!
After finishing warm-up, spend only 30 seconds completing as many reps as possible when you do squats, lunges, push-ups, sprints, or kettlebell swings. It’s fine to do any of your favorite exercises but always ensure to alternate between these moves.
Drop fat with intermittent fasting
Have you ever heard about intermittent fasting before? Do not mistake it for the negative starving you! A person decides to skip her breakfast and only have two meals per day.
The initial round is at 1 pm while the second one is at 8 pm. Next, she keeps fasting for even 16 hours until she begins eating again the following day at 1 pm. The results gained from this intermittent fasting are quite surprising: Muscle mass increase but body fat decrease from 14% to 11%.
But why such a fasting is helpful for you? Here are some of its benefits that you’ve never expected before:
- Promote the overall growth of hormone creation, which burns body fat, build more muscles, and slow down our aging
- Regulate the hunger hormone levels
- Reduce the triglyceride levels, known as the reason causing fatty liver illness and pancreatitis
- Decrease inflammation and protect against type 2 diabetes and other cardiovascular diseases.
Bear in mind that intermittent fasting is your pattern of eating and a method of scheduling your meals. Thus, it won’t change what you’re eating and even changes when you consume foods.
Avoid hydrogenated oil
Be careful! Trans fat will damage all your flat belly plans
If spotting that your food contains hydrogenated oils, stay away from it since it has trans-fat. The hydrogenated oils are initially healthy, but they will be transformed into poisons fast through the whole process they must undergo.
By using your natural healthy oils (soybean, palm, or coconut oil), they heat it around 1000 degrees under an atmosphere of pressure. There’s one catalyst injected into the oil, and it can be platinum or nickel. The whole processing causes the structure to change and rearrange even molecules.
These new molecules now are much closer to plastic than oil. So when consuming whatever has this material, your blood turns thicker. Due to this, the heart has to work harder to pump your blood throughout the body. This situation could contribute remarkably to the future high blood pressure.
To fix the problem, you need dietary fat to lose belly fat fast and have muscles function properly. Make sure these types of fats to possibly enhance your satiety and metabolism as well as guard you against other heart disease. Take a look at some good fats you should consume:
- Dark chocolate
- Greek yogurt
- Olive oil
- Canola oil
However, going as far as you can from the processed food is not easy, so the safest and most effective solution is to make your food at home.
“How to lose belly fat fast?” is probably one of the biggest inquiries everyone would like to know, isn’t it? If a lot of people already tried many things, but nothing worked, then you must be using the false approach. Do not only Read this post for reference but you also need to take action to reach your most desired weight!