That dreaded belly fat – over the years, it becomes more and more apparent. Some days it seems that no matter what we do – it doesn’t go away.
I know your pain – as I was there once and at times, I feel that I still am. Belly fat has to do with a few things, but the main culprit is 100% what you are eating. Unfortunately, you can never out-train a bad diet. All the answers to your problem lie in the food you eat and don’t eat. I will explain further but let’s get into the nitty-gritty of abdominal fat.
That fat accumulation on your belly is particularly harmful. It’s linked to diabetes and heart disease. It’s also dangerous because the over-accumulation of fat in the abdomen coats all your significant organs. As you may suspect, fat on any organs is hazardous and can lead to health issues. The best way to stop any further damage is to lose that belly fat – and all it takes is a few tweak a few things in your diet.
Any habit changes can take a few weeks to become second nature to us. It’s not always easy initially, but the more you train yourself to do it, the easier it will become – so stick with me for a bit. Now, let’s get to something tangible for you to start changing right away.
Four easy ways to lose belly fat fast
1 Eat more protein. Protein reduces cravings and boosts your metabolism by 80–100 calories per day. It will help you eat 441 fewer calories every day. How is that for the effortless caloric burn!
All you need to do is add protein to your meals – better yet, pick a lower caloric protein source. This can be eggs, turkey, chicken and fish. You definitely can have red meats, but I would recommend focusing on the low caloric scale first and then add higher fatty meats a few times per week. Protein is in many vegetables as well, and it’s a great idea to add greens to all of your meals. Don’t be afraid of protein shakes if you are on the run. It’s a convenient way to boost your protein intake for the day and give your energy levels a kick start (and fat burn, of course!) I like to put protein powder in my oats and smoothies every day. Because I fast for long stretches, I often don’t get my protein quota met – but when I supplement it with protein powder (plant-based, of course), it makes it a lot easier for me.
2 Avoid sugar and any drinks containing it. I was buying some delicious herbs from a shop a few months ago. I was fascinated by a particular spice when one of the store assistance comes up to me. She was brewing tea, and we got into a conversation about sugar in a product. When she responded, I was shocked! She told me that sugar doesn’t cause cancer; stevia does. I was taken back because it’s the opposite that is true! Sugar does cause a lot of damage to your body, and in fact, can be a HUGE contributor to disease – even cancer.
You can’t always avoid sugar, but you can say not to all the processed stuff like biscuits, crackers, chocolate and anything that has been made in some kind of a factory. I don’t think I need to go any further on this one, because we all have some idea of how damaging processed sugar can be. There are plenty of natural sweetener alternatives available, and the range keeps expanding day by day. As for the lady who said stevia causes cancer- well, I’ve not come across any research to support this theory. The research I have in fact read in hundreds of publications is the danger of consuming processed sugar. But I think we don’t need a scientist or doctor to tell us this!
3 Carb cycle. I wouldn’t say I like telling anyone to lower carbs for long periods. I did this and then caused some damage to my metabolism. It seemed that I made myself carb sensitive by eliminating it for years. Whenever I’d eat a carb source, my body would retain fluid, and I would put on weight. It was a vicious cycle, and it took years of patience to rectify. If you want to bypass this nightmare, then carb cycling is definitely for you. To avoid info overload, keep this in mind when you start cycling. The focus of this strategy is to transition between low, high and medium levels of carbs. Save those high carb days when you are training hard, and go low carbs on non-training days. It can be that simple.
4 Exercise. Exercise is essential for anyone that wants to increase their longevity and get back to health. It doesn’t have to be too complicated at all. Walking is a great way to exercise, and it’s low impact. What about weight training, cycling and even dancing? My best advice to you is to find something you enjoy a lot – and do it. Then, as you get a little fitter, you can increase your time exercising. Perhaps one day, you may be able to work out for an hour, and then on another day, you can break it up into morning and afternoon slots. The best way to stick with exercise is to make it simple and an easy add on to your life. As the weeks and months progress, you will see a reduction in belly fat. If you want to increase your chances of belly fat loss even further, implement HIIT 2–3 times a week for 20 minutes only. HIIT has been found to eliminate belly fat relatively fast because of its bouts of intensity, followed by recovery.