Numerous people start going to the gym when they feel determined to finally start sweating and get the body they have always dreamed of, but soon give up and return to their former lifestyle.
This is due to a lack of guidance or motivation, and mostly due to the difficulties faced initially. When it comes to fat, its accumulation around the stomach is the worst of them all, as despite being really unattractive, it poses serious health risks.
Namely, leading an unhealthy lifestyle which leads to weight gain contributes to health conditions like obesity, high blood pressure, type II diabetes, and many others.
Therefore, we offer 13 basic tips to help you burn your belly fat fast:
Begin the day with fat
Your breakfast should be high in fat, in order to signal the body that it needs to use the fat deposits as the main energy source for the rest of the day.
Some fats are good
Not all fats are equal, and there are certain ones that are beneficial for numerous essential bodily processes- unsaturated fats. These include olive oil, peanut butter, sesame oil, etc.
Boost the protein intake
Protein is the best nutrient when you need to burn extra fat and build muscle mass, so make sure you increase its intake. It has high thermogenic effects, so the body burns many calories to digest it, and thus expends more calories and energy, and leads to fat and weight loss.
Reduce the carb intake
One of the most effective ways to lose excess fat is to lower the intake of carbs. In this way, the appetite slowly decreases, and you can lose up to 2 to 3 times more weight than if on a low-fat diet.
Increase the intake of fiber
The body builds up more fat if it is not properly used for various essential processes. Hence, you should consume more soluble fiber to help the digestion process.
These fibers bind with the water in the intestines, creating a thick gelatinous substance which remains longer in the gut, decelerates metabolism, and keep you full longer.
Avoid sodas and soft drinks
The consumption of sodas might be the main cause you cannot lose extra pounds. These drinks are highly dangerous, so you should eliminate them from your diet.
Drink more green tea
Green tea is one of the healthiest drinks you can have, and it stimulates fat loss. It is high in antioxidants and caffeine, which boost metabolism, and thus help the fat burning process.
The excessive intake of alcohol, especially beer, leads to an inflated stomach. Therefore, make sure you limit or completely avoid the use of alcohol.
Avoid processed and junk food
You need to focus on healthy foods, and avoid all kinds of processed and junk foods, which are full of toxins and dangerous ingredients that endanger the health and lead to weight gain.
When you intend to lose excess weight, you should incorporate cardio into your training routine, for instance, 15-minute workouts on the treadmill, bike or the elliptical pre or post-workout, and you will significantly boost the fat loss process.
Train within the hypertrophy range
Hypertrophy specific exercises raise the heart rate to boost the metabolism and accelerate the fat burning process. You should perform the sets within the 8-12 rep range, making a break of maximum a minute between sets.
Stress has detrimental effects on both, your mental and physiological health. Increased stress raises the cortisol levels in the body, which increases appetite and stimulates the accumulation of fat in the abdominal area.
You gain muscle mass and lose weight while sleeping, so if you do not get the needed 7-8 hours every night, you will fail to experience positive effects, and on the contrary, gain more weight.