With so many myths and fad diets, here are nine sure ways to help you start burning belly fat today.
You’ve tried every fad diet out there, but none of them seem to work. That stubborn belly fat won’t budge. Before you give up completely, there are tried and true methods to turn your body into a belly-fat burning machine.
First, it’s helpful to understand what belly fat is. A collection of fat cells like you might find around your stomach is known as adipose tissue. When you consume more calories than you burn, this adipose tissue builds up and causes weight gain and health complications.
For safe and effective weight loss, the CDC recommends losing 1-2 pounds per week. This may not seem like much, but any weight loss can have significant health benefits and set you up for long term success.
Let’s look at some proven tactics you can add to your routine for fat loss.
1. Reduce your sugar and carbohydrates
Both sugar and processed carbohydrates are calorically dense. This means a high number of calories is in a small serving of these foods. It’s easy to overeat these types of foods and store those extra calories as fat.
If you are eating sugar and carbohydrates, pay close attention to serving sizes. Better yet, consume fresh fruit, vegetables, and whole grains instead. Learn how to spot sugar in ingredients lists, so you know exactly what you are eating.
2. Drink more water
Research suggests that drinking water helps with weight loss for many reasons. It decreases appetite, stimulates your metabolism, and makes your body more effective at burning fat. Drink a glass when you wake up in the morning and before meals.
3. Go for walks or do yoga
Walking and yoga are both great low-impact ways to stay active throughout your day. Take a 15-minute stroll during your lunch break or park at the back of the parking lot for a long walk to the office.
Even if you’ve never set foot on a yoga mat before, it’s easy to get started. Search YouTube for videos you can follow at home to build strength, increase flexibility, or even relax before bed.
4. Add Apple Cider Vinegar to your diet
It has long been thought that vinegar has beneficial health properties due to its inherent acidity. A recent study shows that adding ACV (apple cider vinegar) to a diet contributes to increased weight loss and lower fat levels.
Add 2-parts water to 1-part vinegar for a simple drink that’s great for the morning or evening. To get creative, add vinegar to a smoothie or use it in salad dressings and recipes.
5. Get more sleep each night
A chronic lack of sleep can be a detriment to your weight loss efforts. If you are tired during the day, you’re more likely to overeat, choose unhealthy foods, and not work hard in the gym.
The average adult needs 7-9 hours of sleep per night. For the best sleep, put down all electronic devices at least one hour before bedtime. Limit your caffeine intake after lunch, and try to stick to the same sleep schedule each night.
6. Up your protein intake
Protein is essential for building muscle and regulating appetite. Meals that include a healthy source of protein are more satisfying and help stave off hunger. This reduces snacking and overeating.
Women need, on average, 46 grams of protein each day while men need 56. Consuming lean protein such as chicken, fish, or legumes increases satiety, so you eat fewer calories.
7. Consume more high-fiber foods
Dietary fiber is found in foods such as whole grains, vegetables, and beans. Eating these high-fiber foods will keep you from getting hungry between meals. This makes it easier to achieve your weight loss goals. A fiber-rich diet is also heart-healthy and can help prevent diabetes.
8. Drink green tea and detoxing drinks
Green tea and similar drinks help you burn fat in several ways. The caffeine in tea stimulates the body to burn fat and boost energy for an effective workout. The antioxidants in green tea help fat cells release into the bloodstream to be broken down.
9. Include more healthy fats in your diet
Eating healthy sources of fat can help you lose weight. Fat in the diet is essential to help your body digest nutrients. As with fiber and protein, it helps you feel full and satisfied after a meal.
There are two main types of fat present in the food we eat – saturated and unsaturated. Saturated fats are found in foods like butter, cheese, and fatty meat. Too much-saturated fat leads to heart disease, weight gain, and high cholesterol.
Unsaturated fats are found in foods like avocado, nuts, fish, and olive oil. Aim to consume 1-2 servings of healthy fats each day for women and 2-3 servings for men.
Losing weight can be challenging, but these tips can help. Making simple changes like these can help you lose belly fat and feel great.