If it is your search for “how to get rid of belly fat fast” that brought you here, then you should know that you are not alone. The truth is that a lot of persons have been battling with the plague of abdominal fat for many years. They have tried various strategies and solution options with little or no positive results. What has been your own experience? Is it similar? If yes, then I presume you are still seriously searching for workable strategies that can burn off your stubborn belly fat fast. But Don’t worry, in this post I will be sharing some powerful strategies, proven and backed up by science, that will indisputably, give you positive results, when implemented. But before then, lets talk briefly on what really is abdominal fat and why you need to actually get rid of it fast.
What is Belly Fat?
According to “Wikipedia” – the free encyclopedia, belly fat or abdominal obesity is a condition that surfaces when excessive fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health. On a broader view, other experts explain that it also includes the – subcutaneous (which means under the skin) fat around the waist and visceral fat -which surrounds the organs, and also builds up in between the organs in the stomach.
Why You Need To Get Rid Of YOUR Belly Fat
Apart from the fact that it is a nuisance that makes your clothes feel tight, belly fat is seriously harmful. As explained above, the visceral fat (which is the fat that surrounds the organs, and also builds up in between the organs), is the most dangerous type of fat. It is a major risk factor leading to – Type-2 diabetes, heart attacks, Alzheimer disease, and other metabolic and vascular diseases. So, contemplating on the question of how to get rid of belly fat fast, is a must for everyone that is suffering this dreadful plague of abdominal obesity. As mentioned earlier, you may have tried several strategies and options that have left you rather hopeless and confused. But right now, I am going to reveal to you 7 evidenced-based strategies, backed by science that will do the magic for you.
Workable Strategies To Get Rid of Belly Fat Fast?
1. Eat Plenty of Soluble Fiber – Rich Foods
Soluble fiber absorbs water and forms a gel that drastically slows down the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is that it makes you feel full for a longer period and naturally makes you have less appetite. By so doing, soluble fiber helps you to effectively fight harmful belly fat.
One review study found that by eating 10-grams of soluble fiber per day, belly fat gain decreased by 3.7% over a period of 5 years.
So if you really want to get rid of your abdominal fat, make earnest effort to consume high fiber foods every day.
Some excellent sources of fiber includes: plant foods like vegetables and fruits (avocados and blackberries), legumes, cereals, oats, flax seeds, Shirataki noodles, and brussels sprouts.
2. Eat More Protein Foods
Protein is an extremely important nutrient for weight loss. Research has shown that high protein intake increases the releases of the fullness hormone PYY which decreases appetite and promote fullness. Protein also boosts metabolism and greatly reduces calorie intake per day. And one interesting thing about high protein consumption is that it will not only help you to lose weight, but it may also help you to avoid regaining weight.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet
So, be sure to include a good protein source in every meal you take. Some examples of good protein sources includes: fish, meat, beans, eggs whey protein, legumes, nuts and dairy products.
3. Avoid Eating A Lot Of Sugary Foods
Taking foods with added sugars is bad for your health. Eating a lot of these types of food can eventually cause weight gain. Several studies have shown that added sugar has uniquely harmful effects on your metabolic health. If taken in large amount, the fructose content in sugar can lead to fat, building up around your abdomen and liver because when the liver gets overloaded with fructose, it is forced to turn it into fat. Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems.
Liquid sugar is worse in this regard. The brain does not seem to register liquid calories in the same way it does solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.
So, if you really want to get rid of your belly fat fast, try to minimize the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks. Read the labels to make sure products do not contain refined sugars. It may surprise you to know that even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind though, that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
4. Do Aerobic (Cardio) Exercise Regularly
Aerobic exercise (cardio) is an effective way to improve your health generally, and burn fat speedily from your entire body including your stubborn belly fat. While weight training and cardiovascular exercise reduces fat across the body, aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat.
One study reported that exercise, completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important in weight maintenance.
It has also been observed that exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic related problems associated with excess abdominal fat.
5. Cut Down On Your Carbonhydrate Intake
Reducing your carb intake is very beneficial for losing fat, including abdominal fat. This is a fact supported by several studies. When people cut down on carbs, their appetite goes down and they lose weight
Over 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets. This is true even when those in the low carb groups are permitted to eat as much food as they want, while those in the low fat groups are restricted in terms of calorie intake.
Low carb diets also lead to quick reduction in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low fat diets show that eating low carb specifically reduces fat in the abdomen and around the organs and liver. This implies that some of the fat lost on a low carb diet is harmful abdominal fat.
Just avoiding the refined carbs — like sugar, candy, and white bread — would be sufficient, especially if you keep your protein intake high.
6. Get Plenty Of Restful Sleep
Discussing the subject of ‘how to get rid of belly fat fast’ without mentioning the need to have plenty of restful sleep would not be complete at all. The reason is that sleep is an important ingredient that nourishes our body and our overall health, including the management of our weight. A couple of studies show that people who do not get enough sleep tend to gain more weight, which may include belly fat.
A 16-year study involving more than 68,000 women reported that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more every night. But in addition to sleeping at least 7 hours per night, make sure you are getting sufficient quality sleep.
7. Track Your Food Intake
Many things can help you lose weight and belly fat, but consuming lesser calories than your body needs for weight management is absolutely a key factor.
Most people do know that what we eat is important, but majority do not know specifically what they are actually eating.
A person might think he/she is eating a high protein or low carb diet, but without keeping track, it’s very easy to overestimate or underestimate your food intake. Thus, the importance of keeping a food diary or using an online food tracker or app to monitor your calorie intake cannot be over-emphasized. This strategy has been shown to be very beneficial for weight loss.
Tracking food intake does not mean you need to weigh and measure everything you eat. Tracking intake now and then for a few days in a row can help you realize the most important areas where you need to make changes. Having a good knowledge of what you intake levels are, planning ahead can actually help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.
How To Get Optimum Result From Using These Workable Strategies
Just doing one of the items on this list will not have a big effect on its own. If you really want positive results, you need to combine the different strategies of how to get rid of belly fat fast that are evidenced – based and scientifically proven to be effective.
Interestingly, many of these strategies are generally associated with healthy eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to getting rid of your stubborn belly fat and keeping it off for good. But in case you are not so sure about what healthy eating is all about in precise terms, then check out my post on “What is the best diet to lose belly fat fast?” by clicking on the link below.
When you have healthy habits and eat real foods, fat loss tends to follow as a natural side effect.
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