The question I have encountered with so many times is, “how to lose belly fat quickly and naturally”? People say that they have tried so many things but all in vain. When I ask them what they have tried and used, their answer is much similar as 100 sit ups, excess cardio and fat burners etc.
Let me clear you that if you are unable to lose your body fat in spite of all your efforts, it certainly means that you are not going in the right direction; you are not following the right approach. All I mean to say is that you don’t need to have so many sit ups, food supplements, keeping yourself hungry or some painful surgery. I have brought 10 tips for you that would contribute towards fats reduction in quick and natural manner.
1. Stop Doing Crunches
No doubt crunches work a lot towards strengthening the stomach muscles; they are not able to burn your belly fats at all. So doing crunches simply means that you are just wasting your time and nothing else even if you are doing 200 crunches per day.
In addition to the above said issues, the crunches also can bring the lower back pain to you. It de-shapes your body in terms of forward posture and slump shoulders. The reverse Crunch may not cause this problem but we are not concerned with temporary and short term results. We need to reach some long term and permanent solution.
2. Get Stronger
You would be pleased to know that muscles mass building needs proper strength training. This training is much helpful as it prevents you from losing your muscles and helps a lot on fat loss. The squat and Deadlift is the best solution in this regard.
- You can stay upright due to your lower back and abs. while you are doing the heavy Squats and Deadlifts, these two muscles work very hard so as to keep you away from collapsing under the weight.
- The squat and Deadlifts makes your body strong enough by stressing it with some weights and thus leading towards strong muscles including the ab muscles.
The squat and Deadlifts don’t make your belly fat burn directly but they make your abs strong and lower down your waist size. If you are completely new to these exercises, just check out the stronglifts 5×5 that takes only 3×45 mins/week.
3. Eat Healthy
Kitchen is the best place to build the abs. this saying reveals that even hard training and strong abs cannot help you lose your belly fat if you keep on eating the junk food all the time in a day. So quit the processed food right now and start going with unprocessed food straight away.
- Proteins. Meat, poultry, fish, whey, eggs, cottage cheese, …
- Veggies. Spinach, broccoli, salad, kale, cabbage, …
- Fruits. Banana, orange, apple, pineapple, peers, …
- Fats. Olive oil, fish oil, real butter, nuts, flax seeds, …
- Carbs. Brown rice, oats, whole grain pasta, quinoa, …
It does not mean that you are not allowed to use a single piece of junk food; you rather need to use it in appropriate quantity as it make your hormones sharp that results in fat loss. The appropriate quantity for junk food is 4 junk meals/week if you take 6 meals/ day.
4. Limit Alcohol Consumption
Drinking is as much important as eating when it comes to fat loss. You can take Alcohol at times but never think of beer and sweet alcohols while working for reducing the belly fat.
Those who drink beer possess a peer shape belly fat and man boobs with age. Alcohol also pushes your liver to undergo some extra work so as to clear the toxins getting in the way of building muscles.
Take alcohol as low as 10% of the time. Friday and Saturday nights are recommended especially. But you are required to consume alcohol and not getting drunk. Rest of time can be well spent with water, lemonade or green tea otherwise just forget about the belly fat loss.
5. Eat Less Carbs
You need to have carbs in your food so as to get energy. It does not mean that you add extra carbs to your diet. It would result in storing the extra fats and give you a fat belly in return. So just eat fruits and vegetables along with your meal and say thanks to potatoes, pasta, rice and breads.
6. Eat More
If you eat tons of healthy foods, you are not supposed to get fat. The condition is that it should be accompanied by exercise 2-3x in a week. Starvation is the worst enemy when it comes to fat loss and hence the healthy diet is much more important for 3 reasons.
Energy. Food provides energy to be used for weight lifting, working and digestion. If you leave food you would certainly get deprived of energy required for performing various aggressive tasks.
Fat Loss. A healthy food results in losing your fats easily and quickly. Proteins have the highest thermic effect and healthy fats promote fat loss.
Maintain Muscle. Starving leads to burning the muscle for energy and not the fat. As a result, you would get skinny and fat with no fat reduction at all.
Hunger simply means that you are not eating properly. Just forget about getting conscious of the calories. Eat every 3 hours after from your breakfast including post workout. Your diet should include healthy food so as to lose your belly fat quick and fast.
7. Eat More Protein
Among all diet and foods, Protein possesses the higher thermionic effect. This is the reason that high protein diets are much beneficial as they burn your belly fat more than carbs and fat.
You would be eager to know the amount of protein to be taken daily? So don’t worry and do as I do; take protein in every meal without bothering about the numbers but find out cheapest sources you can get protein from so as to make it within your budget.
8. Eat More Fat
Let me make it clear that fats do not make you fat. It is the bad nutrition and lack of exercise that result in making you fat. You would be surprised to know that healthy fats work towards fat loss if taken properly at regular intervals of time.
If you ask me the best source of fat that would lose your belly fat, my answer would be the fish oil. It increases the testosterone levels resulting in fat loss. You can start with 6g omega-3. Also check Carlson Fish Oil: 1600 mg omega-3 per tbsp.
You are recommended to remain away from margarine as it contains trans-fatty fats. These fats work adversely for your health. Taking unprocessed food as mentioned in point 3 would make you avoid the trans-fats easily.
9. Lower Your Body Fat
If you are worried about man boobs and double chin, you need to reduce your body fats so as to lose your belly fat.
Get Stronger. Be strong and maintain your muscles as it would help you in fat loss. You can check Strong lifts 5×5 to get a good start as it only takes 3×45 min/week.
Eat Healthier. Eat healthy foods at proper intervals of time.
- Follow the 8 rules for healthy nutrition. Take breakfast. Eat every 3 hours. Each meal should consist of proteins, vegetables and fruits. Carbohydrates should be taken after workout only. 2 cups of water must be drunk with each and every meal. Eat healthy foods 90 % of the time.
- Add cardio. 15 min right after the workout, build up to 3x45mins/week. You need to get stronger and eat healthier in case you are going with 15% body fat. This would not only lower your body fat but also help you lose your belly fat.
I suggest you to check the fat loss guide as well to get more information about reducing your body fat.
10. Stay Motivated
You cannot get a true and correct feedback simply by looking at your belly in the mirror since this feedback is based on your own perception and many other factors like food intake, water retention and light etc.
Use a fat caliper and measure your body fat every 2 weeks. The accuracy is not required but we are concerned with the trend going down or not.
Try to measure your waist also every 2 weeks. If you are involved in taking healthy and strong food, your waist would reduce quickly with your pants getting loose.
Take snaps of your body every 2 weeks from front, back and side also as the side pose would depict the true situation.
Remember that success brings the success. So evaluate your performance effectively and accurately so as to know exactly where are you standing and where you have to go. It’s the right time to take action so get up and start you way towards belly fat loss. This is all you have to do to lose your belly fat quickly and naturally.