From fitness regimens to strict diets, there are many methods that show how to get rid of belly fat quickly.
Unfortunately, most of them are either difficult to stick to, or people simply cannot resist the temptation of food.
However, that doesn’t mean nothing works. You can use the following 7 effective methods to reduce belly fat.
1. Change your eating habits
Since high-carbohydrate diets and junk food can cause weight gain, you should change your eating habits and focus on a healthy diet.
Here are some tips to help you go in the right direction:
- Focus on a low-carb diet, moderately increase the intake of high-quality protein and eat more healthy fats.
- If necessary, you can try a ketogenic diet, which is effective for rapid fat burning and weight loss in a short period of time.
- Avoid alcoholic, carbonated beverages and fruit juices.
- Drink plenty of water, green tea and black coffee in moderation.
- Eat more fresh low-carb fruits and vegetables, such as broccoli, kale, spinach, avocado or berries.
- Supplement probiotics to improve intestinal health.
- Avoid a calorie-restricted diet and ensure comprehensive nutrition.
- Don’t consume too much salt.
2. Try intermittent fasting
Intermittent fasting is very effective for controlling diet, improving insulin sensitivity and breaking through the weight loss plateau.
From my experience, in order to get rid of belly fat, I have tried countless ways. Some examples are sit-ups, crunches, running, swimming, yoga and even dieting. None of them lasted, nor did I really lose very much weight without rebounding.
Finally, I started a ketogenic diet, combined with a low-carb diet. I soon encountered a weight loss plateau. For the next two weeks, I didn’t see any change in my weight.
That’s when I discovered intermittent fasting.
After enduring the first few days of hunger and some adverse reactions, I slowly adapted to this diet and lifestyle.
What surprised me more was that my weight began to drop rapidly. The weight around my waistline and in my legs was significantly reduced. After many years, I saw flat abs again.
Since then, intermittent fasting has become a part of my life.
Therefore, if you have been trying to lose weight but haven’t seen any result, I suggest you try intermittent fasting.
3. Appropriate and correct exercise
As I mentioned in the previous article, aerobic exercise is not always very effective for burning fat.
So what kind of exercise can really burn fat?
The answer is:
Anaerobic exercise like HIIT
Aerobic exercise increases your endurance and cardiac health while anaerobic exercise will not only help you burn fat, but also help you gain lean muscle mass.
HIIT stands for high-intensity interval training, which refers to short bursts of intense exercise alternated with low-intensity recovery periods.
HIIT allows you to burn more fat in less time, while also increasing your metabolic rate to the highest level.
A study conducted by the University of Laval in Quebec, Canada found that trainees who participated in HIIT training lost 9 times the fat of those who used a traditional method (running for 20 to 60 minutes at medium speed).
In research, HIIT burns adipose tissue (fat) more effectively than low-intensity exercise (up to 50% more efficiently). If you’re on a low-carb diet, you already have many metabolic advantages.
It should be noted that:
high-intensity interval training is a relatively strenuous exercise. Although the time is short each time, it should be carried out gradually from a simple to difficult, so your body can adapt slowly.
4. Ensuring adequate sleep
High-quality sleep is very important for health. Moreover, lack of sleep can cause weight gain.
If you suffer from insomnia or wake up easily, you can try the following methods to improve sleep:
- Eat dinner early, stop eating within three hours before bedtime.
- Listen to light music before going to bed.
- Take a hot bath.
- Do yoga or meditate.
- Don’t watch overly exciting TV programs before going to bed.
- Avoid caffeine or alcoholic beverages.
- Optimize your sleeping environment.
- Leave your phone outside the bedroom.
- Supplement melatonin
5. Increase basal metabolic rate
This one is mainly for middle-aged and elderly people.
Compared with young people, older people have a slower metabolism. Therefore, they have more difficulty losing weight, especially belly fat. [*]
Thus, the best way is to maintain a healthy and stable life.
Adhere to a healthy diet, do appropriate exercise, keep a positive and optimistic attitude and then try a low carb diet combined with intermittent fasting, according to your physical condition.
These are all helpful to improve your metabolism.
6. Early treatment of health problems
If you suffer from metabolic syndrome, type 2 diabetes, hypothyroidism, insulin resistance or other health problems, these conditions can lead to weight gain or obesity.
Therefore, the most important thing is to actively cooperate with the treatment, while adhering to a healthy diet and proper exercise.
As your overall health improves, your weight will drop eventually.
7. Reduce your stress
Excessive stress can promote the secretion of cortisol and increase the accumulation of fat (especially belly fat). [*]
Try to keep a calm mind and take some measures to relieve stress.
Here are some tips to help you ease your mind:
- listening to music
- watching movies
- playing games
- chatting with family and friends
- taking a hot bath
The reality is that there is no one magic trick or quick fix that can melt your belly fat.
The fastest way to lose belly fat is a combination of a healthy diet, proper exercise and lifestyle changes.
Once you lose belly fat and maintain a healthy weight, your overall health will improve.