The secrets on how to lose belly fat at home
We get that not all people have the luxury of time to go to the gym or the running field. The good news is you can certainly shred those belly fat at home by making changes in your daily habits, and you can even turn your house into a little mini gym station.
No one is ever a fan of beer bellies. They’re not good to look at, and it takes a huge toll on your overall health. The abdominal fats, which scientifically called “visceral fats,” strongly linked to certain serious diseases like heart disease and type 2 diabetes. Therefore taking the time to work on getting rid of those belly fats benefits your general health in the long run.
How to know if I have an unhealthy waist measurement?
The belly fat can easily measure the circumference that found around your waist. The good news is that you can easily tell if you have an unhealthy waist measurement just by getting a tape measure.
After getting them measurement around your waist, know that a waist that is above 40 inches (102 cm) in men and 35 inches (88 cm) for women considered “abdominal obesity,” and your body is screaming for help.
If ever your waistline falls under the said measurements above and even measures more, you certainly have a lot of excess fat around your waistline. Fats that you do not need to have. Having extra fat in the body is like carrying a bag of stones while you move around. It’s up to you whether you want to put it down or not.
The bad news is that no one can put that heavy luggage for you except “YOU” only. The good news is that I am here to help you drop that luggage by exactly incorporating the following tips that I am about to share with you.
1. Ditch the sugary drinks. Drink the water.
Never drink your sugar in. Know that added sugar is extremely unhealthy for you and is proven to add stacking pounds every month. I know a good friend Stephen who drinks soda every meal, and when he committed to a “1 month no soda challenge”, he lost 10 pounds in a single month. It’s amazing how huge favor you are doing for your body just by making small healthy changes day by day.
Drinks that have added sugar takes a toll on the metabolic health, thus negatively affecting your digestion process. Know that there are many other names used for sugar, such as glucose, corn syrup, fructose, and other names for sweeteners. These sugary substances can only be metabolized by the liver when they are in significant amounts.
You should also not eat a lot of added sugar since the liver cannot metabolize overloads of fructose, which leaves it no choice but to turn it into fats. When you have a lot of fats in the body, it takes some work for your bones to move. So, it’s always better to stay at a healthy weight.
When one is in taking too much sugar, it increases the liver fat and belly fat, which can lead to various metabolic problems and insulin resistance.
The liquid sugar is even worse since the human brain cannot register the liquid calories as same as the solid calories. Which makes you eat more calories. Studies show that sugar-sweetened drinks link to obesity among children. So, make sure that you eliminate sugary drinks in your diet so you can get rid of the fat pounds around your belly area.
2. Eat a high protein diet
When it comes to losing weight, protein is the most important macronutrient. According to various studies, people who have a high protein diet have lower cravings compared to those who eat a lot of carbs. It also boosts metabolism by 80-100 calories per day, which helps you to eat lesser calories. It does not only help you lose those fat pounds but also keeps you on track and helps you avoid re-gaining weight.
3. Eat fewer carbs, Wheat, flour, pasta, bread, candy, cake.
These are just some of the few carbs that you have to drop to lose weight. When you start shedding some weight, the fats you see around your belly area slowly diminishes. If you can’t drop the pasta or flour right away, you can slowly do it by cutting the usual proportion your eat from 1/3ds to halves the next day until you can completely get rid of it.
You can also find healthier options for your favorite foods that loaded with carbs. In this way, you are encouraging yourself to eat healthier and cutting some carbs out of your diet.
Other things you should know on, how to get rid of belly fat naturally.
Take those slimming pills away and try these natural ways of getting rid of your belly fat. It’s always safer to go natural than taking pills to shed the pounds. In this section, you will be able to learn other things that you can do in addition to what you have learned in the previous section.
1. Eat viscous fiber-rich foods
The so-called “dietary fiber” is the most indigestible plant matter. Your gut has been working out for you since you were born, so it deserves to have some rest. To do that, you can do water fast or a vegetable juice fast for 32-48 hours.
If you can’t stand fast, you must eat foods that are rich in fiber. These foods are easier to digest, which gives way less work for your gut. Fibre also linked to thousands of weight loss success stories around the globe.
You also have to know that fiber is not all created equal. According to research, the most soluble fiber is viscous fiber. This refers to the fibers that could bind with water and form a thicker gel that sits in the gut. This gets can move the good through your digestive system and helps in slowing down the digestion and even promote the absorption of the nutrients.
Thus, it makes you feel fuller for a longer time and reduce your appetite to eat more. There’s one review study that found out that adding 14 grams of fiber a day to your diet will help in decreasing your calorie intake by 10%, which is amazing. And could also contribute to losing 2 kg over 4 months. That would be the same as losing 13.5 lbs in a year.
2. Dial-in your macros
The 3 large macronutrients divided into 3, namely: Protein, fat, and carbohydrates. You must keep track of the foods that you eat to get rid of the fat that is hanging your belly area.
Everybody knows that what you put in your mouth is important. So, never put junky foods in your mouth. Do you want to know where junky foods should place? In the trash, that is right. Out of sight is out of mind. When you don’t have processed cheese and chips in the house, you will not be tempted to eat it.
You must know whether you are eating low-carb, high protein, vegan, keto, or whatever type of diet you are following. If you don’t have a clue about the nutrients that you are getting from the foods you are eating, there’s a huge tendency that you overestimate or underestimate.
Digital apps If you’re not a fan of writing down the foods that you eat. You can download various apps that will help you track your macros. Fitbit is one of the popular apps that you can try.
What you eat is important. Pretty much everyone knows this.
3. Sweat it out
There are over 50 reasons why one should exercise. It even stated in the Bible that bodily training is beneficial (1 Timothy 4:8), and one should not eat too much ( Proverbs 23:20). I have a lot of friends who exercise daily and look at the 20s in their 40s. And I’m not even just flattering them just because we’re friends.
But for real, when you train or work out daily. You’ll look younger and live longer. It keeps you away from certain diseases and builds your stronger bones. So, sweat those belly fats out.
Top 4 ”how to get rid of belly fat exercises” per say
Whenever we set ourselves in losing weight, we tend to focus on having a flat stomach, preferably with abdominal muscles. After all, you need some motivation to keep you going and to fit those denim jeans finally. And oh, don’t forget about the flying compliment here and there when you finally have your dream body.
Losing fats at your midsection is scientifically proven that can improve your general health. The otherwise is linked to serious diseases like diabetes, cancers, and heart attack.
There are various exercise movements that you can repeatedly perform that focuses on burning abdominal fats. The following exercises are sure ways to burn fats around the belly area.
Owning the number one fat-burning exercise is doing crunches. Nothing burns belly fat faster than performing crunch sets. If you have free time, you can do this exercise right now.
Steps to do
Step 1: On a mat, lie down flat while your knees bent and your feet on the ground. Alternatively, you can also lift your legs on a 90-degree angle.
Step 2: Place your hands behind your head, or you can also keep them crossed your chest.
Step 3: Inhale deeply as you lift your upper torso off the floor then exhale.
Step 4: Inhale again, you get your torso back down and exhale as you up.
Step 5: Do 10 reps of this if you’re a beginner. Increase the reps as you get used to the exercise.
2. Side Crunches
This exercise is another way to reduce belly fat. This is similar to the twisting crunch exercise; the only thing is that you will need to tilt your legs behind simultaneously with your shoulders. This exercise focuses on the side muscles of your abdomen.
Keep in mind that it is very important to keep your back straight while you are performing the exercise. When you arch your back too much, it may result in injury or pain.
3. Reverse Crunches
This exercise targets in burning the fats in your belly area, thus revealing the abdominal muscles underneath. Instead of lifting your torso like what you do in the typical crunches, you will need to lift your toes from the ground.
By this, you will be now lying vertically on the floor with your legs and toes not touching the mat, then curl your knees up to your abdominal level. Make sure that your feet and legs are together while curling up. Repeat 10-15 if you are a beginner, if you already have been doing this exercise, you can do 30 reps.
4. Bicycle Exercise
Nope, you won’t be needing a bicycle to do this exercise. I love performing this exercise in my daily routine.
How to do
Step 1: The first thing you need to do is to lie flat on the floor. Then keep your hands behind your head as you would perform the crunches.
Step 2: the next thing to do is to lift both of your legs off the ground and bend them at the knees.
Step 3: and just like pedaling a bicycle, bring your right knee close to your chest while keeping your left leg away.
Step 4; Take your right leg away and bring your left leg closer to your chest.
Step 5: Have 10 reps each leg (20 reps in all) if you are a beginner. You can do 30 as you get used to the exercise.
Tips on how to lose belly fat fast in 1 week
If you happen to have a short time frame in losing those belly fat, around seven days, then you will need to perform a major cleansing type of diet. This means that you need to get rid of the stuffed toxins in your body to achieve a flatter stomach. This includes improving your bowel movement, so you can avoid having a belly pooch.
Here are some of the most effective tips that you can make use of to have a smaller waistline in 7 days.
Note that before performing a fast, don’t’ forget to consult your doctor if It’s safe for you to do a 32-72 hour fast. This highly depends on your current health status. You can either do a “window fast,” a “water fast,” or a “vegetable/fruit fast.”
Any of these 3 types of fast are effective. But you are losing belly fats in 7 days. You will need to perform a combination of the three. In the first 3 days, you can try a 16:8 eating window. This means that you can only eat solid foods for 8 hours, the rest of the day, you can only drink water or tea. But no more solid foods.
For the next day, you can try 24-hour water fast. If this is your first time, you might feel a bit drained out of energy since you can only drink water after the next 24 hour fast. If your doctor permits you to do a fast, then it’s certainly okay to feel a bit sluggish for the next 24 hours.
For the 5th day, you can do the 16:8 window fast. For the 6th day, do a 20:4 fast. And For the 7th day, try a vegetable/fruit fast. You can juice anything starting from kale, lettuce, cabbage, carrot, and cucumber. You can also have pineapple and apple juice. But no solid foods for the 7th day. It burns your fat and uses it as fuel while allowing your gut to rest.
2. Drink lemon juice
When you wake up early in the morning. Slice some lemons and put them in the water. After soaking it for several minutes, drink the lemon juice on an empty stomach. This flushes away the toxins in your body, which include the poop. When you have an unhealthy bowel movement, your belly tends to bloat and look bigger.
3. Drink a lot of water
To lose weight in 7 days, you must drink a lot of water. Remember that your body is composed of around 80% of water. Water also serves as a good detox for the body.
Water also keeps your look well-hydrated and healthy all the time. This is one of the useful tricks on having glowy skin without spending too much on moisturizing products.
4. Keto diet
With a single week as a time frame. You will need to go all-in for a Keto diet, which means that you can only eat chicken, eggs, and vegetables. But no fruits. Fruits are healthy but also contain sugar, which can lead to gaining fat pounds. Do a 100% keto diet, and you will see significant results after 7 days. Of course, you also need to exercise and train to see massive changes in the fat pounds you have in your belly area.
5. Train like you mean it
There are only 2 main reasons why you’re not only sweating out during your workout sessions. It’s not about the season, whether it’s summer or winter. You will sweat out if your train it like you mean it. The first reason why people don’t sweat while working out is that they are not hydrated enough. This is easy to solve, drink more water. The longer and harder you train, the more water you should drink.
The second reason is you train like a pussy. No harsh words intended, but if you’re hydrated and you’re not sweating out. Its’ time to step up the game and do more.
How to get rid of belly fat quickly
Is it possible to lose belly fat very quickly? Well, it depends on the kind of diet program that you are planning to undertake. Most of the time, it would take a very grueling and tiresome program to lose fat fast. It is understandable why you would want to lose fat in your stomach area. Aside from it doesn’t look very nice; it will also tend to snug your jeans and make you feel uncomfortable. It may be a bit hard to find jeans that will fit you if you have a significantly fatter belly when compared to your legs.
So, there is no other way than to undergo a strict diet and exercise if you want to say goodbye to that big belly. Another thing worth noting is the effect of those belly fats on your health. Yes, they though have major effects on your health. These types of fats are the metabolically active type, which is not good for your health. They surround internal organs and make you vulnerable to heart disease and inflammation.
However, we do not recommend losing weight at a really quick pace. It is not good for your health. Losing weight in a week is almost close impossible. Your body will put a lot of stress, which will result in bad effects. Nevertheless, here are some of the ways to lose belly fat quickly.
Keep exercising your body.
One thing you would certainly want to do is to keep doing exercising so that you would sweat out some of those fats. If you have a busy schedule, you should always allocate enough time for exercise. Cut out some of your appointments that are not too important and spend them on exercise instead. Of course, we are not saying that you should be doing exercise 24/7. You should also spend some time for rest. Also, you can exercise your body in many ways. Instead of driving to your office, you can use a bike so that you would be able to burn more fats.
Eat more protein
Eating protein is quite important if you want to lose those belly fats. It is not hard to find foods that are rich in protein. You go with eggs and meats. They are great sources of protein that can help you in your weight loss journey. So how can protein help you lose belly fat? Well, it protects you from resistance to insulin. As we get older, our body tends to produce more insulin and muscle and fats that don’t respond to it properly. This will result in the tendency for fat storage, especially around the belly area.
Get the right amount of sleep.
You might be inclined to think that having less sleep can help reduce visceral fat. Well, that is true. Sleeping fewer hours at night can increase your visceral fat levels. You need to schedule your time properly. Avoid sleeping late at night then waking up early in the morning for exercise. The ideal amount of sleep is eight hours daily.
On the other hand, you should also not oversleep. Always set a time for going to bed and waking up in the morning. Train your body to sleep and wake up at the same time. Avoid chaotic sleep habits so that you won’t build up more fats.
Get more vinegar on your diet.
Yes, vinegar can help you lose fat. Of course, you don’t have to consume too much vinegar, especially if you have an empty stomach. Vinegar is acidic and can cause some damages to your stomach if consumed in large amounts. Increase your vinegar on a reasonable amount. Try one to two teaspoons of vinegar every day. This can result in a lesser amount of fat in the stomach area.
Do you want to know how to lose belly fat in 3 days?
Might some people get too impatient and dare to lose belly fat in 3 days? Well, that is quite impossible. Aside from it can involve a crazy amount of effort and hardship, it can also involve a lot of harm to your health. Don’t lose too much fat too quickly. Remember that you did not gain that fat in 3 days, so it would probably longer than that to lose it. It will take much longer than 3 days; you have to wait for a couple of weeks and even months. Here are some of the bad effects of losing fat too quickly.
Risk of dehydration
This is one of the things that you should watch out for if you are planning to lose weight rapidly. We all know that losing weight can urgent sometimes. Maybe summer is fast approaching, and you want to shed some fat before wearing a bikini. Well, you should watch out for dehydration. As you lose weight quickly, you are losing water weight. That means that your body won’t be getting enough water already. This could lead to some discomfort like headaches and fatigue. Always make sure to drink enough water while losing weight. Prolonged dehydration can result in serious problems.
It can shock your body.
Sudden changes in your diet will put your body off guard. Since it is used to the diet that you have before, it will have to adjust to the new one. The adjustment processes could take some time. If you are rushing your body to accept your new diet right away, some problems could arise. Our electrolyte balance can get majorly affected. Electrolytes are highly important at keeping your body healthy and active. If there is less food intake, there would be fewer electrolytes in your body too. Too much deficit of electrolytes could lead to impaired cardiovascular function and heart arrhythmias. It is always important to keep your weight loss at a slower pace to avoid any health problems.
Deficiency of vitamins and minerals
If you are keen on undertaking crash diets to speed up your weight loss progress, you are putting your health at risk. Less food can mean fewer nutrients on your body. Like if you lack iron in your food, it can lead to anemia. Now, you don’t want that to happen, so you have to watch your diet and make sure that they have the right vitamins and minerals but contain low fat and calories.
Can damage the liver
Now, this part is scarier. The liver plays a very important role in the body’s processes. One of the causes of liver diseases is too much consumption of alcohol. Now, if you are planning to lose weight very rapidly, you should give it some second thought. It is not only alcohol that can damage the liver but also sudden weight loss. Rapid changes in the blood’s level of fat play a role in the nonalcoholic fatty liver. Losing weight of about 4 or more pounds a week can lead to liver damage.
Formation of gallstones
Another big problem that you might encounter is gallstones. They are one of the most common health problems of weight loss. The gallbladder is the organ that stores bile the fat digestion. Sudden weight loss might cause the solid pebbles made of cholesterol to form. This is due to the gallbladder not emptying properly as an effect of rapid weight loss. Overall, it is smarter to stay patient and lose weight at a healthy pace.