While there is no magic bullet for losing belly fat, there are several things you can do to assist speed up the process. Changing your diet and including some of these workouts will help you lose stubborn tummy fat.
The truth is that combating the bulge requires diverse techniques and approaches depending on your genetics, metabolism, willpower, and so on. What works for your friend isn’t always the best answer for you. To make things easier, we’ve created a list of helpful hints for revving up your metabolism, losing your love handles, and unsheathe your abs.
1. Consume more protein
Indigestion, about 25% -30% of the calories in each gramme of protein are burnt, compared to just 6% -8% of the calories in carbohydrates. Make the following calculation: When you swap 50g of protein for an equal quantity of carbohydrates, you save 41 calories.
2. Stay away from belly bloaters.
Certain carbohydrates are poorly absorbed in the intestines and subsequently rapidly fermented, resulting in gas and bloating. Refined carbs and simple sugars, such as those found in processed meals with added sugars, are common causes. Bloating can also be caused by an excess of salt leading to excessive water retention.
While there are many nutritious packaged meals available, there are just as many that aren’t, so go for freshly cooked foods the majority of the time to help decrease your consumption of processed, packaged foods that can promote belly bloat. In the morning, instead of a sugary bowl of cereal, try this Green Smoothie packed with fresh fruits and veggies to get your day started correctly.
3. Examine the labels
Avoid foods that list “high-fructose corn syrup” as an ingredient. Consumption of this sugar substitute, which is used to sweeten soda, commercially baked products, and even condiments, has climbed by more than 350% in the United States since 1971, paralleling the growth in obesity.
4. Embrace the Protein’s Power
Protein has a dual role in helping you lose belly fat by improving muscle mass and metabolism while also preventing appetite. According to research, a higher-protein diet boosts thermogenesis, which means you burn more calories. Furthermore, consuming protein increases your sensation of contentment after the meal, which typically leads to you eating fewer calories later in the day. These High-Protein Breakfast Tacos are a great way to start the day and will keep you satisfied until lunch.
5. Change up your motions.
Perform supersets when lifting, alternating between sets of lower-body and upper-body movements. This allows your lower body to relax while your upper body works. “This allows you to train your muscles to their full potential with very little break between sets for a speedier, more effective exercise,” explains Craig Ballantyne, C.S.C.S.
6. Concentrate on Fiber
Fibre is a form of carbohydrate that your body cannot digest, and it helps to balance your body’s utilisation of sugar as it goes through your digestive system slowly. Increasing your daily fibre consumption can lead to increased meal satisfaction, decreased blood-sugar spikes and crashes, and subsequent calorie reductions for the remainder of the day.
When aiming to decrease belly fat, strive for at least 25 grammes of fibre every day. Pulses like lentils and beans are high in fibre, as are apples and pears with peel, nuts and seeds, and cruciferous vegetables like broccoli and Brussels sprouts. Try this Tabbouleh with Chickpeas recipe for a fibre-rich side dish or a one-dish supper!
7. Exercise while blindfolded
Try letting go of the grips and closing your eyes while riding the elliptical trainer. (Be cautious!) Without visual cues, your core muscles will have to work more to keep you balanced, which will result in more calories burned.
8. Inclined Running
If you usually warm-up or do cardio on the treadmill, consider increasing the inclination of your machine. Running on an uphill burns more calories than running on a level surface while also building muscle. The amount of additional calories you burn on an uphill is determined by your speed and weight. Hills may also be used in outdoor training.
9. HIIT is an abbreviation for High Inten (High-Intensity Interval Training)
Instead of a long, low-intensity cardio workout, consider the HIIT method: powerful, fast-paced intervals that leave you fully fatigued after only a 20- to 30-minute session. This type of aerobic training boosts the afterburn effect, allowing your body to continue burning calories even after your workout has finished. As long as the exercises train various muscle groups, such as squats, push-ups, and kettlebell swings, you may alternate between 30 seconds of your preferred exercises with rest in between.
10. Accept yardwork
View every form of physical exercise, including those you attempt to avoid, such as lawn mowing, as an opportunity to burn fat and condition your body. (Just remember to use a push mower.)
11. Planks on the side
Toning your abs is very important while attempting to lose belly fat. Add side planks to a conventional plank workout to make it more difficult. Stack your right foot on top of your left foot and roll onto your left forearm. Maintain this stance for 60 seconds before switching sides. Having only two points of contact instead of four puts more strain on your core and tests your obliques.
12. Alter your course.
On the elliptical trainer, try this interval-training trick: Ride as quickly as you can for 30 seconds, then instantly switch your direction and ride for 30 seconds in the opposite way. Rest for 60 seconds before repeating. According to Alwyn Cosgrove, C.S.C.S., the power of halting your momentum, as well as going from a dead stop to full speed again in the same time, can give your fat-burning efforts a tremendous boost.
13. Consume high-fiber meals.
Consider them “healthy carbohydrates.” Their mass takes up room in your stomach, making you feel full and causing you to eat less. Beans are the most fibre-containing food, at 8g per 1/2 cup. According to research, men who added 12g of fibre per day to their diet dropped a quarter-inch off their love handles without changing their diet in any other way. Here are some of the most reliable resources.
14. Constantly consume water
When you’re dehydrated, it’s difficult to distinguish if you’re hungry or thirsty. If you’re desiring a snack in the middle of the day, drink a glass of water and wait a few minutes before reassessing how hungry you truly are. Water also aids in the passage of food through your digestive tract, reducing sensations of bloating. It’s a good idea to carry a water bottle with you at all times. To add taste, add cucumber slices or other fruit.