How To Burn Belly Fat Quickly
You probably came across this article because you decided to finally lose that excess belly fat. Well done! Being well informed is the first step to lose weight easily and quickly around the belly.
Losing belly fat seems like a daunting task and if you don't have sufficient knowledge, a lack of progress can quickly be demotivating. That's why we have written a complete weight loss guide to lose belly fat for you in the form of this article.
In the text below you will get an extensive explanation of, among other things, the best tips for losing belly fat, but also the biggest pitfalls that can stand in the way of your fat burning. You will also receive a handy weekly menu to gain inspiration for tasty and healthy cooking and eating. There are a lot of tips and waste wisdom waiting for you below. So let's not waste time and get started right away!
How about burning belly fat?
When you ask people where they want to lose the most fat, you will often hear “around the belly” as the answer. Many people therefore carry their excess fat in the region of the abdomen. This will quickly lead to rolls of fat and the figure will change. The result: people see themselves in the mirror and want a more beautiful and slimmer figure. The problem is, many people don't know how to get started to get rid of that excess belly fat. It sometimes seems like a hopeless task that requires many complex steps. However, the opposite is true. Losing weight around the stomach can be simple if you know what you are doing.
A first step towards less belly fat is to set up a healthy and balanced eating schedule. It is important to this schedule that you get enough healthy nutrients, while you also continue to lose belly fat. Many crash diets promise striking results in a very short period of time, but are often difficult to sustain for long as you almost constantly feel like you are fighting hunger. A better eating schedule ensures that you can lose weight sustainably, which also makes it easier to maintain your new eating habits. So you will certainly not have to go hungry to lose weight around the belly. It is also important that you set a clear and achievable goal for yourself. This gives you something to work towards and a motivation to keep going when you have trouble persevering. Most importantly, your goal remains attainable and realistic. After all, there is nothing more demotivating than an unattainable goal.
Losing belly fat in 12 handy tips
To lose belly fat easily, you can use the following tips. These twelve tips will help you make a change in your eating and lifestyle habits to achieve your desired weight. On the basis of these tips you will learn to eat healthy and your fat burning work optimally. All this ensures that you can easily lose excess fat while you will not suffer from hunger.
1. Have a high-protein breakfast
Proteins can of course be found in eggs, but also in yogurt, nuts and seeds. Below you will find some recipes with examples of a protein-rich breakfast.
2. Drink two glasses of water after getting up
By drinking enough you ensure that your body stays sufficiently hydrated. Your body therefore quickly needs a few liters of water per day to allow all body processes to run smoothly. When you just woke up, your body had to do without water for a long time. Furthermore, the body has also lost water during the night through sweat and evaporation. The body will therefore be dehydrated in the morning. This makes it important to replenish your water reserves in the morning by drinking two glasses of water. Drinking enough water in the morning will improve fat burning and make it easier to lose weight.
Drinking water also has other health benefits. For example, you will be less likely to feel hungry. A good tip to learn to distinguish real hunger from hunger is to drink a glass of water when you think you are hungry. If you still feel very hungry after 15 minutes, it is probably time to eat something small. When the hunger pangs have passed after drinking the glass of water, you probably just felt like eating.
Drinking enough water also helps to keep your energy production functioning properly. When the body is well hydrated, it will produce energy more easily, making you feel a lot fitter. For example, if you have a headache, it may be a sign that you have not drunk enough water. So drink a few glasses to prevent the body from drying out further.
3. Choose the right lunch
You already know that the ideal breakfast for burning belly fat is one with enough protein. You may also be wondering what the ideal midday meal looks like. Lunch is often the most challenging meal of the day as it is usually the only meal you will not eat at home. If you eat at work or at school, you are often confronted with much less healthy alternatives. Eating in the cafeteria at work may be healthy, but it is not good for losing belly fat.
So the best solution is probably to make your own lunch and bring it with you. For your lunch, it is best to choose a low-carbohydrate meal that is easy to take with you. A healthy salad is perhaps the best and easiest example of a low-carbohydrate lunch that is easy to prepare and also very healthy. Another option for a healthy weight loss lunch is a freshly made smoothie. These drinks contain enough nutrients to replace your lunch and are also very easy to make.
If you have little time in the morning to prepare your lunch, you can also choose, for example, to take some leftovers from dinner with you if they are also low in carbohydrates. Most workshops today also have a microwave to heat up your lunch.
4. Choose the correct portions
Choosing the right foods is an important part of a healthy meal. The right portion size is another important part of a healthy weight loss diet. In general, there are sufficient guidelines that determine how many calories you should eat per day. For example, an adult man should eat about 3000 kilocalories while an adult woman should only eat 2300. These are of course only estimates because a lot also depends on your body and the energy you burn during the day. Everyone is different and everyone's body will therefore handle energy combustion differently.
Fortunately, your body is smart, so you don't have to constantly count calories. Your hunger pangs can give you a good idea of whether your body needs new fuel. When you have eaten enough, the body will not give any signals in the form of a hunger feeling. However, when your body needs calories, you will find yourself feeling hungry.
So pay attention to the signals from your body while eating. When you are no longer hungry while eating, this is probably a sign that your body has been able to get enough energy. You can stop eating at that time. This way you ensure that you do not eat too much and that you stop eating on time.
5. Stop drinking orange juice
Orange juice has been considered healthy for years, but orange juice can still be bad for your weight loss process. It's true, of course, that freshly squeezed orange juice is packed with vitamins, but it's also full of sugars that can make you fatter. For example, a glass of orange juice contains about as much sugar as a glass of soda. If you do not drink freshly squeezed orange juice, but for example orange juice from concentrate, the juice may contain even more sugars. These extra sugars ensure that you can gain weight faster and are therefore not good if you just want to lose belly fat.
6. Use coconut oil as a cooking fat
Your diet to lose belly fat is mainly based on a low-carbohydrate diet where your body can get enough energy from proteins and healthy fats. Your choice of cooking fat has a big impact on the amount of fat you can lose. Many types of vegetable oil have been processed in such a way that little healthy remains. Coconut oil is a healthy alternative for baking and frying, and extra virgin olive oil is perfect for use in dressings. It is therefore better to avoid other vegetable oils such as sunflower oil, corn oil, soybean oil, rapeseed oil and palm oil.
7. Use more ginger
You've probably heard of different types of superfoods, all of which are said to be beneficial to your health. Ginger is an example of a superfood that can help you lose weight as it contains many beneficial nutrients. However, many people also find that ginger can help burn more belly fat. So be sure to add some ginger to your diet through ginger tea. You can also add ginger to smoothies.
8. Use the night to burn belly fat
Losing weight while sleeping. It may sound like a bad advertising slogan, but it works effectively. You can ensure that your body also burns extra fat during the night. You do this by not eating at least three hours before going to bed. This gives the body enough rest before going to sleep to allow fat burning to continue during the night. If you feel a little hungry before going to bed, this is not a signal that you should start eating something quickly before going to bed. Eating late will disrupt fat burning and the body will have less rest. It is therefore best not to eat anything after dinner and to give the body some rest.
9. Take a cold shower
An ice-cold shower may not sound too pleasant, but it can have positive consequences for your health. Taking the body out of its comfort zone with a cold shower will not only increase fat burning around the abdomen, but you will also notice that your mood will improve. In addition, a fresh shower also has a positive effect on the immune system.
10. Stay motivated
Sometimes it can be challenging to stay motivated when you're trying to lose weight. A good social environment can therefore help you to keep your spirits up. It can therefore help to find someone in your area who might want to watch his / her diet. Yes, together you are always stronger than alone. For example, see if anyone of your friends has been saying for years that he / she would like to lose some pounds and then go all out together. It can also help to let your friends and family know that you are trying to lose weight. They will no doubt want to help motivate you to achieve your stated goals. You can also find enough groups on social media with people who all have the same goal as you: namely losing weight. When you can talk to fellow sufferers about your successes and difficulties, you will find that everyone has a difficult time and that this is just part of the weight loss process. Just remember that you are definitely not alone and that many people are happy to give you a helping hand.
11. Keep moving
Eating healthy may be the most important step to losing weight, but getting better results is also a must. By exercising enough, the body will use more energy so that you can lose some extra weight. Many people think that exercise should take a long time and that they are too busy to get enough exercise, but you don't need to run a half marathon at all to boost your fat burning. Walking is also a good alternative to exercise without having to exercise intensively. For example, use your lunch break to take a short walk or go to work by bike. Go out in the woods or take a walk or bike ride between the meadows. This way you will not only get enough exercise
12. Dare to eat unhealthy food
An important tip for a healthy diet is also to continue to enjoy. When you're always watching your food and having to pass up lots of treats, it can sometimes be very difficult to keep up with your diet. So definitely dare to eat something unhealthy! It sounds strange when you're trying to lose weight, but daring to sin every once in a while makes persistence a lot easier. However, it is important to remember not to overdo it. If you have just lost a few pounds, it is of course not the intention that you regain these pounds in a few hours. So choose a few foods that you can occasionally reward yourself with, such as chocolate, cookies or a piece of cake. However, also keep in mind that you cannot eat large amounts of this. Otherwise, you'll be wiping out all your hard work in no time.
Four pitfalls of burning belly fat
You will probably be able to lose belly fat by following the twelve tips above. However, it is also important to get to know some of the pitfalls and misconceptions surrounding belly fat loss. By avoiding the following pitfalls you will lose weight more easily around the belly and you will also see results faster.
Many people who want to lose weight think that they can only lose weight with a very strict diet. After all, if you barely eat anything, you can't do much else except lose weight, right? You can lose a lot of weight by following a very strict diet, but these types of diets have a big Achilles heel: they give the impression that healthy eating is only temporary. Because so-called crash diets ensure that you are still allowed to eat relatively little, you will indeed lose weight. However, this weight loss is not sustainable because you will very quickly relapse into old bad habits so that the pounds often come back very quickly. With a diet that is too strict, you only look at the short term. Lose weight as quickly as possible and then a lot of weight. With this you simply ignore your bad lifestyle habits for the duration of the diet and then just pick up your old life with bad eating habits. So ignore a diet and opt for adjustments in your eating and living habits that can ensure that you not only lose weight, but also maintain your weight.
2. Abdominal exercises
If you want to lose weight around your stomach, it makes sense that you have to do a lot of abdominal exercises. That may seem logical, but the reality is a bit more complex. With abdominal exercises you will indeed strengthen your abs and that is certainly not bad. But with abdominal exercises you will not lose a lot of fat, so you will still not be able to see your strong abs as they are under a layer of fat. If you want to lose fat, it is more important to watch your diet and do strength training to make fat burning work better. Again, abdominal exercises are certainly not bad, but keep in mind that they will have little impact on your fat burning
3. Say no to good food
You may think that you will never be able to eat well again when you are trying to lose weight. However, this is not true. So you certainly don't have to worry that every meal will become a tasteless mush from now on. You have probably already read in tip 12 that you are allowed to eat something unhealthy from time to time and that is of course completely true. Life is too short not to enjoy it once in a while. You can also make many healthy recipes that are also very tasty. So be sure to use enough herbs and look for fun healthy recipes that you can try.
4. Cardio training
Losing weight seems to go hand in hand with jogging or running in many people's minds. By walking you will get enough exercise and you will burn more energy. Walking is certainly not bad for your health and can also help you lose weight. Still, you pay more attention when you go jogging as walking puts more pressure on the joints. This can cause injuries so that you can no longer move for a long time. If you are already overweight, being overweight will put extra pressure on your joints, which will prevent injuries even faster. Running can also cause the stress hormone cortisol to be produced in the body. This hormone can break down muscle tissue and stop fat burning.
Losing belly fat doesn't always have to be complicated. As you can see, changing your eating and lifestyle habits can help you lose extra fat. It is important to this method of losing weight that you can optimize fat burning throughout the day. You do this by eating healthy and balanced food in combination with plenty of exercises.
By losing that extra fat around your belly, you will not only feel better about your new slim figure, but you will also experience other health benefits such as a reduced risk of various conditions. Are you still unsure about this method? Don't hesitate to just give it a try! This way you will notice that losing extra belly fat never has to be difficult at all.