The majority of people join a gym to lose weight, but most of them shortly end up losing faith in the entire process. Lack of knowledge and proper guidance is a big hurdle stopping them from achieving their dream physique.
Belly fat can be one of the hardest to get rid of, especially if this fat has come from long evenings at the bar with your buddies. Not only is body fat visually unappealing but is also of the biggest causes of health problems.
Excess fat and unhealthy habits are credited with being the reasons for serious health problems like type two diabetes, high blood pressure, obesity, etc. Before you get too anxious about your condition, use these 13 tips to lose belly fat in record time:
1. Consume Protein Throughout The Day
You need to ramp up your protein intake. Not only is protein a great tool for building muscle but is also incredibly effective in helping burn body fat. Protein has a high thermogenic effect, which means it’s harder for your body to absorb protein as compared to other macronutrients.
This high thermogenic effect of protein makes your body burn more energy and calories in its digestion, helping you lose weight and fat.
2. Start Your Days With Fats
This can sound counter-intuitive but if you’re looking to burn fat throughout the day you need to have fatty foods first thing in the morning. Having fat rich foods signal your body to use fat as the main fuel source for the entire day,
3. Hypertrophy is the Way To Go
Hypertrophy exercises are a great way to keep your heart rate up throughout your workouts. In hypertrophy workouts, you perform a higher number of reps (12-15) with minimum rest between sets. This kicks up your metabolism, burning fat in the process. Also, make sure you’re working out regularly.
4. Stay Away From Processed Food
What you put in your body is the biggest determinant of what you’ll look like.You need the right food to support your workouts. Processed foods are the worst you can feed yourself. As is said in the fitness industry: “Don’t eat it if it’s on the TV.”
5. Intense Cardio
You need to make cardio a part of yourself if you want to lose weight. You can’t expect to see a drastic improvement in your body without regular cardio. If you want to lose fat, you should be doing 20-minute workouts on the bike, treadmill or elliptical before or after your workouts.
6. Cut Out the Booze
Nothing gives you a bloated belly like booze. It’s even worse news for people who love beer, as it is at the top when it comes to giving you an inflated belly. Hence the term ‘beer belly’. On a fat cutting program, you should stay away from alcoholic beverages.
7. Avoid Aerated Drinks
There are many people who enjoy soda with their food. You’ll also find many of these people complaining about their never reducing body fat. Since you’re reading this article, you certainly don’t want to be one of these people.
8. Not All Fats are Bad
Just like us human being, not all fats are created equal. While some fats like trans fats are bad for us, other types such as unsaturated fats are essential for the proper functioning of our bodies. Make sure you include unsaturated fats like peanut butter, sesame oil, olive oil, etc. in your diet.
9. Include Soluble Fiber in Your Diet
You have a higher chance of building up fat reserves if your body is not utilizing them for its functioning. Include soluble and viscous fiber in your diet as it helps in the digestion process. These are fibers that bind water and form a thick gel that “sits” in the gut. This slows down your metabolism and makes you feel full throughout the day.
10. Reduce Your Carbohydrate Intake
Carb restriction is a very effective way to lose fat. This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight. Over 20 randomized controlled trials have now shown that low-carb diets lead to two to three times more weight loss than low-fat diets.
11. Stress is an Enemy
Not only is stress bad for your psychological health, it’s also bad for your physiological well-being. Stress increases the production of cortisol in your body, which is also known as the ‘stress hormone’. Cortisol results in an increased appetite and drives abdominal fat storage.
12. Green Tea Can Be Helpful in Reducing Belly Fat
Green tea is popular among people who are looking to reduce weight and body fat. Green tea is rich in caffeine and antioxidants, which help in boosting your metabolism, resulting in the burning of body fat even while you’re at rest.
Sleep is where all the magic happens. All of the things mentioned in this article won’t work unless you’re getting seven to eight hours of sleep every night. Studies have also shown you tend to gain weight if you’re not getting enough sleep every night.