This awesome list of 45 tips on how to lose belly fat can help you get rid of that stomach fat and those stubborn love handles that’s been troubling you for years.
Not only is belly fat unattractive, it also plays a significant role in causing many health problems like heartburn, bloating, heart disease, diabetes, stroke amongst many others. Don’t worry getting a flat tummy is not as difficult as you think.
Well, I have tried it for myself, and it surely works. Once you start implementing these in your daily lifestyle, you will see the difference for yourself.
Set the Target
First things first- you need to set a target for yourself to decide how many pounds or inches you want to shed. It’s important to track your progress against your goals. If you aren’t seeing any progress for more than three days, you know you have to sweat some more to get there. Its completely achievable and you will surely get that perfect body in just a matter of months.
Once you decide your target; amount of weight you want to lose or the inches around your waist, you need to at least apply 10 of the following ways (five healthy eating habits and five exercises) for a minimum of two weeks. At the end of two weeks, weigh yourself again and take new measurements. You will see the results for yourself. At this point, add five more from the list and continue the routine for two more weeks. Similarly add five more to the list at the end of the fourth week. Depending on your target weight or inches, it can take one to six months to reach the perfect tummy that you have always dreamt of.
The tips are divided into two sections: healthy eating habits and lifestyle changes. Without healthy eating and exercise it is not possible for anyone to lose weight or belly fat.
HEALTHY EATING HABITS
1. Drink More Water
Water is an important element of our body composition. If you want to lose weight or lose that belly fat, it’s important for you to keep yourself well hydrated. To ensure this, carry a bottle everywhere you go. Sip from it every now and then, to feel fuller and to avoid indulging in soda or juice that are loaded with calories. Try it for a week and you will see the difference.
2. Vitamin C
When you are stressed, you release more cortisol hormone. Vitamin C helps in balancing the levels of cortisol. It also fights cold and is a great fat burning vitamin. Bell peppers, kale and kiwi have more vitamin C than the famous oranges.
3. Say NO to Soda
Did you know that one serving of soda has more number of calories than a banana? Well we all know about its nutritional value too. Zero calories soda is also a part of the list. Most of the calories in soda come from sugar-loaded corn syrup that is often stored as belly fat. Save those calories for something more nutritious.
4. Say NO to Fast Food
The main reason for stomach fat is fast food. We know it’s really convenient but it is also loaded with loads of fat and calories that tend to bulk up in those problematic areas (butts and bellies). Replace the fast food with a healthy salad without fried chicken or ranch dressing (calorie-rich). If you want to lose your belly fat fast, you will have to avoid all fast food. If you want to know how to lose belly fat fast, adopt healthy eating habits with exercise.
5. Add colorful Veggies
The more colors you see on your plate, the healthier it is. Carrots, broccoli, peppers, lettuce, spinach, tomatoes, cucumbers are all brimming will colors and are very healthy choices. Include more colors on your plate and you are surely going to lose that belly fat.
6. No SKIPPING Breakfast
Heard the saying that breakfast is the most important meal of the day, well they are right! Skipping breakfast means you are depriving your body of energy it hasn’t received for the last 8-9 hours while you were sleeping. You are most likely to binge and make unhealthy choices during the day if you skip your breakfast. Start your day with a healthy breakfast.
7. Do NOT starve yourself
While I say to cut calories, starving wouldn’t help. Eliminate the empty calories in your diet to lose weight. In order to stay healthy, you need to eat well. Skipping breakfast, lunch or dinner wouldn’t do any good and would just wreck havoc on your metabolism. Feed yourself would good healthy choices.
8. No need to deprive yourself
We are all humans and sometimes we just want to have a donut or an ice cream. Instead of depriving yourself all the time, it’s better to have a small serving to curb your cravings and stay motivated. Isn’t it great?
9. Substitute for Sweets
I have a sweet tooth and have a lot of cravings for something sweet. So to stay on track, I substituted sweets with grapes, plums, juices, and smoothies without added sugar. It is nutritious and helps me in keeping my sweet tooth happy.
10. Drink a glass of water before every meal
Sometimes we misunderstand thirst for hunger and thus tend to eat more when we are thirsty. So before your every meal, drink a glass of cold water, wait for a few minutes and then begin to eat. You will be surprised at how satiated you will feel after each meal. Trust me, it is a very effective way to lose belly fat. Try it for yourself and see the difference.
11. Read the labels on Food
Even diet foods are sometimes loaded with more calories than needed. Hence its important for you to read labels of every food that you buy. Also check their serving sizes.
12. Eat Five Small Meals Everyday
Space out your meals and instead of three heavy meals, have five light meals; breakfast, pre-lunch snack, lunch, evening snack and dinner. Having smaller meals ensures that you feel fuller. Include healthy snacking options to shed those extra options. Soon, this five-meal plan would become a new lifestyle change for you.
13. Take Break between refills
Did you know it takes our brain almost fifteen minutes to realize that we are eating? Therefore it is important that you eat slowly and take small breaks while eating. This will prevent you from over-eating and you will yourself realize when you are full.
14. Portion Size
Once you have developed a healthy habit of eating five meals per day, it’s time to go to the next level. Increase the number of meals to six times per day and reduce your portion sizes. It will boost your metabolism even more.
15. Eat Slowly
Take smaller bites and eat slowly. Apart from letting you know when you are full, it also is great for better digestion.
16. Know your serving size
Measure your serving size against what’s written on the side of the box. You will know how much more are we eating than the suggested serving size. It’s especially difficult when you are out at a restaurant. Refer to this guide for understanding your serving sizes.
17. Fat Burning Foods
Try to include lots of belly fat burning foods in your diet. These include brown rice, veggies, fruits, skimmed milk, lean poultry, egg whites etc.
18. Drink Green Tea
Replace your daily dose of tea and coffee for a cup of green tea (with no sweetener added). Choose your favorite flavor and replace your caffeine with a green tea. Not only does it boost your metabolism, the anti-oxidants in it are great for your overall health. Its time to make a switch today!
19. Reduce your salt intake
Excessive consumption of salt causes water retention, which makes you feel bloated. Junk food is also loaded with salt. It’s best to keep a check on the salt intake to lose belly fat.
20. Plan your meals
The best way to lose weight and get rid of that belly fat is to plan your meals in advance. Making your meals is a great way to make healthy choices as you will know what is going inside your food. Planning meals in advance would prevent you from making unhealthy choices. Try to use fresh and unprocessed ingredients as much as possible.
Read More: Part 2: Lifestyle Changes to Lose Belly Fat