Do you always keep your hands folded so that people cannot see your bulging belly? If you do so, then this is not the solution to your problem. Belly fat can hold you back from wearing that skinny dress which you just love. In this article, you will get the solution to lose belly fat fast and look dazzling in your favorite outfit.
Causes of Belly Fat:
- Consuming sugary food.
- Lack of iron and protein.
- Hormonal changes.
- Poor metabolism.
Best Ways to Lose Belly Fat Fast:
1. Adopt a Healthy Lifestyle (Exercise):
Try these exercises to lose belly fat fast:
Crunches: This is one of the best exercises to lose belly fat fast.
- Lie down straight on a carpet.
- Fold your knees and make sure the soles of your feet touch the ground.
- Place your hand at the back of your hand in a folded position.
- Lift the upper part of your body and inhale deeply.
- Make sure that you do not lift your feet.
- Exhale when you lie down back.
- Repeat this exercise for at least 10 times.
Bicycle Exercise: This easy to do exercise can be done at home and you don’t need a bicycle for that.
- Lie down in a comfortable way.
- Put your hand on the back of your head.
- Fold your knees and bring the right knee close to your chest.
- Keep the left knee a little far.
- Make sure that your feet do not touch the ground.
- Now, when you will move the right leg far, then bring the left leg close to the chest and vice versa.
- Imagine yourself paddling a bicycle.
Lunge Twist: Try this exercise to lose belly fat fast.
- Stand straight with your legs apart.
- Move your one leg forward and make sure that the knee of that leg is bent.
- Keep the other leg backward and use the toes for support.
- Bent in a forward direction so that the knee makes an angle of 90 degrees with the ground.
- Keep your hands parallel on the side and your backbone straight.
- Twist your body in left and right directions, but make sure your legs do not move.
- Do this exercise at least 15 times.
Stomach Vaccum: Be a baby to lose belly fat.
- Sit in the same position as the baby sits before crawling. In simple words, make sure you sit on the support of your knees and hands.
- Unwind your abdomen and inhale deeply.
- Tight your abdomen while exhaling.
- Count for 15 to 30 seconds while inhaling and exhaling.
- Repeat the exercise for encouraging results.
Bending Side to Side:
- Stand straight with your legs apart.
- Place your right hand on your right hip and the left hand up in the air.
- Bend your head towards the right and look in the upward direction.
- Stay in this position for about 15 seconds.
- Now,repeat the same thing with the other hand.
Cardio Exercises: Now these exercises can be done in your busy schedule also. Try these simple cardio exercises:
2. Serve Yourself with a Healthy Diet:
A healthy diet will not only help you to lose belly fat fast but will also prevent you from gaining it back.
Protein to Lose Belly Fat Fast:
Proteins take a longer time to get digested by the body and hence you feel full for a longer time. This means you will not have cravings to eat more food. Now let us understand that how proteins take a longer time to digest the food. Your body needs certain calories to break down the food and metabolize it. This energy is known as the thermic effect. Protein has a high thermic effect that is why it burns more calories to digest the food. The leucine present in protein prevents your body from losing muscle fat when you are losing belly fat. It increases the metabolism rate.
Division of Proteins on the Basis of Calories:
- Lean Protein: It requires 30 to 40 calories for the breakdown of a lean protein. It can help you to lose 3 gm of fat per ounce.
- Medium-Fat Protein: It requires 45 to 55 calories for the breakdown of a medium-fat protein. You can lose 5 gm per ounce.
- High-Fat Protein: It requires 80 to 100 calories for the breakdown of a high-fat protein. It helps you to lose 8 gm of fat per ounce.
Foods Rich in Protein:
- Dairy products.
Fiber for a Skinny Belly:
Soluble fiber can do wonders for your body. It removes all the garbage and unwanted material from your digestive system. It takes a lot of times to digest fiber and hence it makes your tummy feel full and satisfied. Fiber also helps to lose belly fat fast as it reduces the impact of carbohydrates you eat. It increases the level of good cholesterol in your body which protects you from other health issues. It controls your blood sugar level, thus helping you to lose belly fat.
List of Fiber Rich Foods:
- Flax seeds.
- Black beans.
- Lima beans.
Iron to Lose Belly fat:
Iron plays an important role in losing belly fat. The metalloprotein present in iron carries oxygen from the lungs to other parts of the body. Now when there is a deficiency of iron in your body, it requires a lot of energy to perform this function. As a result, you feel drenched out and weak and you become sluggish. No exercise means more weight gain. If you do not eat much then also you will gain belly fat as the body will have a lack of energy to burn the calories.
List of Foods Rich in Iron:
- Red meat.
- Dark leafy vegetables.
- Dry fruits.
3. Say No to Sugar to Lose Belly Fat Fast:
Sugar contains half glucose and half fructose. When you eat a lot of sugar or have sugary drinks the liver gets encumbered with fructose. This forces the liver to turn all the fructose into fat. This large amount of fructose accumulates fat in the body. Consuming too much sugar causes insulin resistance and other metabolic problems. When you drink liquid sugar, you gain more calories. So it’s better to cut down sugar in your diet
Note: Sugar is present in fruits also but this is not applicable to whole fruits as the fiber content in fruits minimize the negative effects of fructose.
4. Avoid Carbs to Lose Belly Fat Fast:
Carbohydrates are very easy to digest and make you feel hungry even if you have eaten something. When you eat a carb food the calories which your body does not need are converted to triglyceride which is transported and stored in the form of fat.
5. Get Crazy for this Herbal Tea:
The polyphenols present in green tea increase metabolism rate, which in turn gives the body more energy to burn calories and lose belly fat fast. When you are stressed the production of cortisol increases, which encourage the retention of belly fat. So this herbal will make your body feel relaxed and stress-free.
6. A Sound Sleep to Lose Belly Fat Fast:
Certain hormones are out of balance when you do not get a proper sleep. The two most important hormones among these are leptin and ghrelin. Now let us understand the work of these hormones. Leptin is a hormone which signals your brain that your tummy is full. On the other hand, Ghrelin is a hunger hormone that stimulates your appetite and makes you feel hungrier. Now when you do not get a sound sleep the leptin level decreases and the ghrelin level increases. This way you tend to accumulate more belly fat.
7. Have an Early Good Morning:
According to a study, people who have a fixed sleeping and getting up time tend to lose more belly fat. If you do not get up early or you have a confused sleep habit your body will secrete more cortisol hormone which is the big reason for accumulation of fat.
8. Gulp Down Sufficient Amount of Water:
According to a report, if you drink water before your meals you will eat less food. It increases your metabolism rate and clears all the toxins from the body. It is necessary to drink 8 to 10 glasses of water per day.