How To Shed Belly Fat Super Fast
Losing belly fat is one of the most researched topics out there.
I know full well from articles I have written on the subject – shredding belly fat is a hot topic.
That’s perhaps unsurprising as I think most people agree, belly fat is rather unsightly and it is the area that most dieters are keen to banish.
I absolutely hated my belly when I weighed about 50lb’s more than I do now.
Watching it pack its bags and leave was one of the most exciting parts of my weight loss journey.
It was an area of my body that I had a serious complex about. Especially my muffin top which is the belly fat that overhangs your trousers.
Not only that but belly fat (particularly visceral fat) is associated with serious health complaints like heart disease and even cancer. It’s fat you do not want loitering around, that’s for sure.
The good news is that the harmful visceral fat and the blubber that hangs around your waist are usually the first fats you burn when you make some changes to your lifestyle.
This means sending your belly fat packing doesn’t have to be a huge chore or stress in your life.
There are also plenty of things you can do to speed up the process, so you can not only enjoy the aesthetic benefits of a flat tum but the health ones as well.
So without any further ado, let’s explore 8 ways to lose that tummy fat.
#1.Reduce your intake of refined carbs
Refined carbs are broken down into glucose when eaten which will ultimately lead to weight gain, especially around the midsection.
Not only that but foods containing refined carbs like white bread, white pasta and white rice do not fill you up for as long as their unrefined counterparts, meaning you’re more likely to snack between meals, leading to further weight gain.
So cut down on refined carbs and try and eat more of the unrefined or complex type.
A diet high in protein with limited carbs is what you should aim for to downsize your gut.
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#2. Exercise the Right Way
Contrary to what you might have heard, unfortunately it is not possible to target fat you want to lose above all others.
This is known as spot reduction and annoyingly most scientific studies show it’s a myth.
Yup – super annoying!
But that doesn’t mean you cannot target specific exercises to see results more quickly!
It just means you don’t really have any choice as to where you lose fat first.
What tends to happen is that people lose the visceral fat around their organs first – this is great for your health!
The softer fat around your thighs and belly is then often next!
My absolute favorite type of exercise to lose fat quickly is HIIT (High-intensity Interval Training).
HIIT turns your body into a calorie burning machine and not only that but it can be done pretty much anywhere where you have a bit of space.
It is also naturally done in short sessions of around 20-30 minutes so it’s super convenient.
Studies have shown that HIIT training may actually be better for weight loss than other types of less intense exercise! This means you spend less time and see better results – win, win!
My preference when it comes to HIIT and belly fat is to combine cardio and core focused exercises which helps to target core muscles around your midriff whilst burning a lot of calories (which of course leads to fat loss – including around your belly).
I would recommend a HIIT session with the following reps:-
- Mountain climbers
- Sit ups
- Sprint bursts
#3. Eat More Fiber
Fiber is an often overlooked dietary requirement when it comes to weight-loss.
It’s a bit of an unlikely super hero when it comes to losing weight.
It is important to remember that not all fibers are created equally when it comes to weight loss and it’s the soluble (rather than unsoluble) type that has been shown to assist weight loss.
Soluble fiber is thought to assist with weight loss for a number of reasons:-
- By helping you feel full for longer thereby reducing your appetite and curbing those mid-afternoon cravings which is left uncurbed lead to excessive calorie intake and weight gain
- It feeds your friendly gut bacteria which turn it into usable energy
- It fights inflammation by creating a great environment for gut bacteria to thrive. Having the correct amounts and types of gut bacteria has been shown to reduce inflammation which is associated with obesity
Foods high in soluble fiber
- Sweet potatoes
- Kidney beans
- Sunflower seeds
- Flax seeds
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#4. Cut down on Alcohol
How many times have you heard the words “beer belly”?
That’s for good reason – alcohol is an extremely poor choice if you’re looking to shed belly fat.
Not only are alcoholic drinks full of calories but some studies have shown that it actually stifles fat burning as well.
That doesn’t mean you have to cut out alcohol completely.
Instead avoid binge drinking and regular midweek drinking.
Drinking alcohol midweek was definitely one of the main reasons I put on 50lbs of weight when I was at college. Not a good idea.
#5. Reduce Stress
If you’re under stress you are like producing excess levels of cortisol which has been shown to increase hunger and increase fat storage around your mid-section.
One of the side effects of the condition Cushing syndrome, a disorder caused by the adrenal system producing too much cortisol, is that fat tends to build up around the mid-section, which goes to demonstrate the effect cortisol can have on unwanted fat storage.
So, try and reduce the stress levels in your life.
Here’s some suggestions:-
- Practice yoga
- Get regular exercise
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#6. Eat More Protein
A diet high in lean protein is one of the best things you can do to lose weight – including belly fat!
Protein is an excellent choice but it works on several fronts to help you shift those unwanted pounds quicker.
Firstly, it keeps you fuller for longer so you are much less likely to snack between meals or eat oversized portions at meal times. This means you’re more likely to take on less calories throughout the day.
Protein also speeds up and boosts your metabolism which helps you burn calories more effectively.
Diets rich in protein mean that you’re generally less likely to lose muscle mass which has been shown to lower metabolism, which you definitely don’t want when trying to lose belly fat.
Overall, diets high in protein with limited carbs are a fantastic place to start to lose weight including that loitering around your wasitband.
Some of my favorite protein foods:-
💡Top tip: Protein shakes can also be a great way to get extra protein in your diet and help you lose belly fat.
#7. Cut Sugar out
Reducing the amount of sugar you eat is a great place to start if you want to lose belly blubber.
Sugar has been shown to promote inflammation in the body which can lead to excess storage of fat around the belly.
Sugars also spike your insulin levels which tell the body to store fat.
In other words, the more insulin you have in your body, the more it will want to store fat.
Not only is sugar a no go for anyone looking to lose belly fat, it is also something you want to avoid full stop.
Eating excess sugar has been linked to all manner of nasties including heart disease, cancer, diabetes and even dementia.
#8. Cut out trans fats
Trans fats are the fats you often hear called “bad fats”.
For good reason!
Trans fats have been shown to cause heart disease, insulin resistance, inflammation and are thought to increase abdominal fat storage.
Trans fats have been shown to increase the risk of obesity in primates (our closest relatives) specifically around the abdomen.
Here’s some example foods to swerve to try and remove trans fats from your diet:-
- Baked good – cakes, pies and cookies
- Fried foods like fries, fried chicken and doughnuts
- Frozen pizza
Losing belly fat is often people’s top priority and I think that is logical.
It not only looks unsightly but excess belly fat has been linked to a plethora of health conditions.
It’s important to remember that belly fat is controlled by numerous factors including our genetics, hormones, lifestyle and diet.
The fact is some people will find it more difficult to shed belly fat than others as they are just genetically prone to holding weight in this area.
But by adopting some of the above lifestyle changes and altering your diet, there is a very good chance you could soon wave good bye to that unwanted belly fat.
About the author
Catherine holds a bachelor of science degree and is a registered mental health nurse.
She is a self-confessed health and fitness freak, nutrition fanatic and mental health boffin.
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