This is the most common, but the hardest question that my clients ask me when they enter the gym for the first time:
How to lose belly fat?
The truth is that it’s hard to target a specific body part to lose fat.
But, it is possible.
So, today I am gonna show you some tips that helped most of my clients to lose belly fat.
But, first things first.
Why is belly fat dangerous?
This is not just a visual problem it is a serious health problem too.
Obesity and belly fat leads to:
- Cardiovascular problems
- Sleep apnea
What causes belly fat?
First, drinking sodas.
This is the most common reason for belly fat.
Second, not enough sleep leads to an increase in the levels of cortisol.
Cortisol increases your sugar cravings, so you intake more calories.
And those calories go directly to your belly.
Also, eating after 8 pm leads to belly fat.
Furthermore, if you have a lack of proteins in your diet you will have a bigger belly.
Because high-protein foods are good appetite suppressants and these foods stop binge eating.
If you don’t eat enough proteins you will eat more unhealthy carbs.
And last but not least – physical inactivity.
If you are sitting all day, you have a sedentary job, you don’t like or you can’t exercise there is a chance that you will have a bigger belly.
Also, there are some types of belly fat that are not related to obesity.
You can read more about different types of belly fat here.
Here you can read the best belly fat burning tips based on my experience.
Best tips to lose belly fat naturally
1. Have a balanced diet
How to lose belly fat naturally at home?
The best combo of food for your meals is proteins (meat, fish, eggs) and vegetables.
That kind of diet provides a moderate calorie intake and satisfies the needs for necessary nutrients for the proper functioning of your metabolism.
I recommend having 2-3 main meals with some mini healthy snacks at about the same time every day.
Or you can have 5-6 smaller meals.
Your diet should include lots of fruit, veggies, good-quality meat, fish, eggs, dairy, legumes, whole-wheat grains, and good oils.
Cut out simple carbs and replace them with complex carbs.
You can read more about foods for weight loss here.
2. Avoid alcohol
Especially beer and red wine (if you exaggerate with wine you will not get just headaches, but belly fat too).
Avoid junk food, french fries, unhealthy snacks, delicatessen, sweets, sodas, diet sodas.
I don’t need to explain this probably.
This is just calories, calories, and calories.
3. Exercise right
Include at least 30 minutes of exercising per day. (1)
Doing just sit-ups won’t help you reduce belly fat.
A complete workout, strength and cardio workout will significantly reduce belly fat and fat on your entire body.
Cycling, uphill running, BOSU ball exercise, ab wheel, CrossFit, and HIIT are the best exercises that will help you lose belly fat.
And walking, of course.
Also, Zumba and Pilates are effective in increasing the fat-burning rate.
Read more about the best fat burning exercises here.
4. You need to sleep well
This is one of the most important tips you should follow if you want to lose weight and belly fat naturally. (2)
As I said, a lack of sleep leads to cortisol increase which leads to intaking more sugar.
On the other hand, if you sleep well, the level of the hormone leptin will increase and that hormone is important for suppressing your appetite.
Try to sleep for 8 hours every day.
Go to bed at about the same time every night.
5. Eat more proteins
Proteins reduce food cravings for 60% and they also speed up your metabolism, so you burn 80-100 calories more. (3)
A diet based on proteins is a very effective way to get rid of belly fat.
So, what’s the bottom line?
Don’t expect good results without work and a lot of effort.
If you have belly fat, you need to be patient and persistent to reduce this unpleasant fat.
It may take some time, but you will reach your aim.
If you want to lose belly fat faster read more about effective natural diet supplements: