55 Safe and Proven Tips How to Lose Belly Fat Quickly and Naturally
Belly fat is one of the most dangerous things, which could happen with our body. And it’s not only about the figure and nice abs but about our health.
Visceral fat enwraps your organs, lead to problems with the cardiovascular system and diabetes. So you need to get rid of it as soon as possible.
Here are 55 tips, which will help you to conquer this enemy.
1. Set a realistic goal.
The first step to losing weight is really understanding that you need to lose weight. You have already done it. Now you have to set realistic goals.
Break your most important goal into several small ones. Take careful steps to achieve your final desired weight.
2. Write down your three-day diet.
This is one of the best ways to find out and see where you are wrong. Just reflect your daily eating habits – when you eat, what you eat and how much.
3. Find out your recommended daily calorie intake.
You need to understand how many calories you should “eat” ideally. There are many formulas for calculating the daily rate of calories. You can also download special applications for your smartphone.
4. Reduce sugar.
But do it slowly and gradually. For example, if you drink tea or coffee with sugar, you should start by reducing the amount of sugar you add to them. And then, finally, to give up all sugar.
5. Your kitchen needs a small upgrade.
You could improve your body only after upgrading the kitchen. Remove all unhealthy foods from the kitchen. Go to the market and buy vegetables, fruits, high-fiber foods, herbs, spices, nuts, flaxseeds, etc., that will help you lose weight.
6. Eat homemade food.
We strongly recommend you to prepare food at home. The dishes from the restaurant contain “invisible” calories in the form of sauces, flavorings, etc. If you do not have time on weekdays to cook something, make blanks on weekends.
7. Drink your daily amount of water.
Drinking of an insufficient amount of water leads to a slowdown in metabolism, an increase in the number of toxins, a pH imbalance and interferes with the normal functioning of the cells. You can add cucumber or mint to your water to make it taste better.
8. Eat vegetables.
Eat spinach, cabbage, lettuce, radishes, celery, carrots, beets, cauliflower, broccoli, onions, eggplant, tomato, and spices. Vegetables are low in calories and high in fiber. Therefore, they can help you feel full longer. It is ideal to have 3-5 servings of vegetables per day to lose weight naturally.
9. Eat fruits.
Fruits are rich in fiber, vitamins, minerals, fruit sugar and other phytonutrients that help flush out toxins, improve digestion, reduce weight, eliminate hunger pangs, and improve skin and hair.
10. Say “no” to fried food.
These products increase the risk of heart attack, inflammation, constipation, etc., so be careful and take care of your body as much as it takes care of you.
11. Avoid processed food.
Another health killer is processed food. It contains large amounts of sodium, preservatives, additives, which are ultimately harmful to your body.
12. Never skip breakfast.
Eat oatmeal, eggs, fruits, milk to be well-fed at least for 2 hours. You will feel more energetic and able to concentrate better.
13. Add protein to all your meals.
The best sources of protein are fish, eggs, chicken breast, turkey, nuts, seeds, mushrooms, soybeans, lentils, legumes, milk, cheese, and tofu. If your schedule is too busy, you can also drink protein cocktails.
14. Carbohydrate-free food after 7 p.m.
If you are having dinner after 7 p.m., eat roasted vegetables, soup, stews, etc. to quench your hunger. Make sure you eat foods with a low glycemic index.
15. Add fiber to your menu.
Fiber prevents the formation of fat, keeps you well-fed longer and helps clean the colon. This, in turn, improves digestion and provides an active metabolism.
16. Drink green tea.
It contains antioxidants that help remove harmful oxygen free radicals. Free oxygen radicals potentially threaten your body, promoting mutations in the DNA of cells and interfering with normal body function.
17. Avoid sweet ready-made drinks.
Packed fruit and vegetable juices, energy drinks, etc. contain an enormous amount of sugar, artificial flavors, and colors that are harmful to your health.
18. Restrict alcohol consumption.
The proper amount is one glass of wine per evening. But sip it slowly and talk to different people, eat protein-rich foods. Be sure to drink water to prevent dehydration.
19. Eat slowly.
When you eat slowly, you tend to consume less air, which happens when you eat fast. In addition, slow eating will prevent you from overeating and help you feel well-fed for a longer period.
20. Serve food on small plates.
This will give your brain a visual signal that there is a large amount of food on the plate. And when you finish eating, you, or rather your brain, will understand that you have eaten a lot and do not need anything else.
21. The last meal should be 3 hours before sleep.
Otherwise, your body will not be able to use additional energy in active form. Thus, it will be stored as fat.
22. Eat in front of the mirror.
When you look at yourself in the mirror, you will be motivated, eat less. And you immediately realize how to lose weight without a diet.
23. Snacks must be healthy.
Put at your fridge fruit, hummus, carrots, cucumber, corn, etc and use them as snacks.
24. Cardio and strength training are required.
Start with low-intensity cardio training, such as walking. Once you are confident enough with your abilities, you can go to the gym to perform cardio and strength training 3-5 times a week.
Get up every hour and walk around, enjoy your favorite show on the weekends, but only after you “earned it” by going to the gym in the morning.
26. Plan active holidays.
Make your slimming process interesting by planning an active weekend. Go hiking, ride a bike, attend workshops, etc., and the extra pounds will begin to melt before your eyes.
27. Stop smoking.
Smoking can prevent weight loss by creating tension in your body. Stress, in turn, can lead to inflammation and, ultimately, to weight gain caused by inflammation.
28. Surround yourself with fellow people.
If your friends and relatives understand why slimming is important for you and support you, then you will lose weight quickly.
29. Sleep well.
Sleep for 7-8 hours so that you can wake up early, work out, have breakfast and go on your active day, feeling amazing!
30. Avoid stress.
Life itself is always busy, and that is why you deserve to relax and spend time with yourself. Anxiety and stress can only hurt you.
31. Read labels.
Even foods that are designed for diets can be full of unpleasant chemicals or contain far more calories than you expect.
32. Do not pay attention to commercial products for weight loss.
Remember this once and for all: if any diets, dietary supplements, pills or special simulators promise you to help quickly remove all the excess fat – this is a lie and no matter which celebrity claims it works.
33. Determine the most effective exercises.
Cardiovascular exercises make your heart work fast and burn adipose tissue well.
34. Do not response on your laurels!
As soon as you more or less put your body in order, this does not mean that it is time to rest on your laurels. Do not completely stop training! Continue to adhere to proper and nutritious nutrition!
35. Do not starve yourself.
Of course, it is necessary to reduce caloric intake of food, especially for empty calories, but to stay healthy and lose weight, you need to eat right.
36. Do not give up.
It took a couple of weeks when you will lose weight not as quickly as you want. This is the period when your body is just beginning to adapt to all the positive things you are doing for it. Continue in a similar vein!
37. Do not focus only on the abdominal area.
This is a scientifically proven fact: you absolutely cannot select one muscle group and lose fat only in this particular place, including the waist.
38. A variety of exercises.
Perform a variety of exercises in moderation, including such as brisk walking and jogging.
39. Drink a glass of water before eating.
When you want to drink, you will definitely eat more. Do not believe? But it’s true. Therefore, drink a glass of cool water before a meal, wait a few minutes, only then begin to eat.
40. The color of the products in the plate.
The healthier a product is, the brighter and more saturated color it has.
41. Eat small meals, but often.
Instead of three large meals each day, switch to five smaller servings: light breakfast, a hearty breakfast, lunch, afternoon tea, and a balanced dinner.
42. Keep your scales away.
When we build muscle mass, we will get a small increase in weight, because muscles are heavier than fat. Do not pay attention to the scales!
One of the best options for a complete and comprehensive workout for your entire body is swimming! Water resistance has a low impact on the joints and muscles.
44. Find a companion.
Enlist the support of a colleague or girlfriend, and lose weight and centimeters of waist together! You can inspire, help each other or even arrange a small friendly competition.
45. Reduce salt intake.
Excessive salt intake causes water retaining. But it is possible to get enough salt from your diet without adding it to food.
46. Refill salads with grape vinegar or lemon juice.
It helps burn fat and speed up metabolism.
47. Eat high-calorie food only the day after intense workouts.
It takes calories to digest food. And researchers from the University of Nevada have found that the processing of these products on weight is more than 73% than if you did not work at all.
48. Brush your teeth more often.
Peppermint is a fresh flavor that can make you less likely to snack between meals.
49. Focus on interval training.
Yes, high-intensity interval training (HIIT) is extremely effective for losing weight, but if you are a beginner, then you may not be able to do it. You just physically cannot cope with the loads.
An excellent alternative to it is the usual interval training, where you will alternate periods of the high and low degree of activity.
50. Watch motivating movies.
At least once a week, watch a movie that will inspire you to workout. For example, “Rocky” (to visit the gym) or “American Lightning” (for cycling).
51. Do not eat potatoes.
In any form – mashed potatoes, fried, baked, chips. It increases the level of insulin in the blood, causing your body to accumulate fat. If it is completely unbearable, eat sweet potatoes: it has more nutrients and fiber.
52. Diversify your menu.
Every day, changing the number of consumed calories, you will constantly keep your metabolism “toned”. This is a guarantee that you will burn fat faster.
53. Avoid canned foods.
As a rule, they contain large amounts of carbohydrates, which quickly increase blood sugar levels and slow down the body’s ability to burn fat.
54. Consume more calcium.
Scientists from the University of Tennessee found that people, who received calcium in their diets lost two times more weight than those who did not.
55. Arrange a cheat meal once a week.
Let it be your reward for intense workouts. You can whatever you want, but it should be only one meal.
And what are your secret for losing belly fat?