Lose Belly Fat Fast
North Americans are increasingly developing an apple shape which translates to added inches to their bellies.
In fact, 54 percent of adults in the U.S. now have waistlines of 35 inches or more for women and 40 inches or more for men. Between 1999 and 2000, 46 percent of the general population, according to the Center for Disease Control and Prevention study, in September 2014, fall into this category. The average waist circumference has also increased by more than an inch over the last 12 years, with an average of 38.8 inches.
Visceral fat—more commonly known as belly fat—is extremely dangerous. It is the most dangerous fat, because it wraps the organs in your abdomen. You need to lose your belly fat, otherwise you’re at a higher risk for stroke, heart disease, diabetes or metabolic syndrome. Visceral fat can’t be pinched or seen, and ditching it is the best way to protect your health.
You will shrink your waistline and lose weight with the following 10 tips that can help you to lose belly fat fast by focusing on foods that burn belly fat.
1) Reset Your Hormones
Did you know that there is direct relationship between hormones and weight loss? Your hormones control every aspect of weight loss, including where you store your fat, your appetite, metabolism and even your cravings. This means that any kind of hormonal imbalance may sabotage your weight loss efforts! Sure skipping dessert and exercising is a trusted way to lose weight, but if your hormones are out of balance you will struggle to lose the weight. Therefore, it’s important to understand how hormones work and how to reset them so you will be able to lose weight once and for all.
How To Reset Your Hormones
Balancing your hormones is important, however many people turn to expensive and potentially dangerous supplements to see results.
Dr. Natasha Turner broke ground and gave momentum to a natural wellness movement when she released her book “The Supercharged Hormone Diet”. Turner, a naturopathic expert, has long studied ways to naturally enhance life and weight loss with the right diet and lifestyle changes.
Start With A Detox
There is a lot to consider when addressing your hormonal imbalances: sleep, exercise, food intake, etc. The first thing you should focus on, however, is eating the right foods to flush your body of toxins. Particular foods cause the digestive tract to become irritated, especially if you have allergies, which creates an imbalance in your body.
An imbalance encourages food cravings and the accumulation of fat. The correct diet can help detox your body. Read our 5 tips on how to naturally detox your body here.
2) Get Rid Of Diet Soda
Surely calorie-free diet coke isn’t that bad. Well, unfortunately, studies show that it is. Diabetes Pro released a study involving individuals drinking two or more diet soda drinks per day. Their waistlines were six times larger than those who didn’t drink it. There are many artificial sweeteners in these drinks, making the metabolism believe there is sugar on the way. This leads to an insulin level spike, and the body starts storing more fat.
3) Stay Away From Sugar
When you are trying to lose belly fat stay away from sugar even the hidden source of sugar found in processed foods and grains.
All grain are not bad (especially sprouted or gluten-free grains) just focus on consuming real foods with natural sources of sugar i.e. vegetables and fruits that are low in sugar and high in fiber.
4) Eat Good Fats
Research supports what people living in Mediterranean climates have known for generations: a diet with monounsaturated fats is a recipe for a healthy heart and a slim body, especially a flat belly. Monounsaturated fats such as olives, olive oil, nuts, seeds, fruits and avocados help to reduce belly fat storage. See our complete list below:
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds
- Natural peanut butter
- Macadamia nuts
- Olive oil
- Wild salmon
- Ready to eat granola
- Organic grass feed cheese
Keep consumption of the above foods to 25% to 30% as you only need that much to gain all the benefits.
5) Choose The Right Diet “Pills”
Not all diet pills are created equally. There are some “pills” that do work. Ones that work are called beans. That’s right, the vegetables that come in various forms, like broad, runner and baked. Beans are full of soluble fiber, which helps to limit the amount of fat deposits collected in your abdomen.
Wake Forest Baptist Medical Center conducted a study that found just 10g of soluble fiber on a daily basis will reduce your visceral fat by 3.7 percent in five years. Just ½ a cup is enough to help. There are different ways that you can buy them. If you find the natural option leaves you bloated, there are plenty of organic canned options that have already been soaked enough to make it easier to break down in your body easier.
6) Drink Green Tea
Green tea is great for weight loss. Drinking green tea through the morning will help to decrease your waistline, unlike coffee, which does the opposite if you drink too much. Unlike other hot drinks, green tea is full of catechines, which attack the adipose tissue. This boosts the metabolism and crushes the fat stored in cells all around the belly. The liver also gains an extra boost to burn fat. A recent study showed that those who opt for 180-minute sweat workouts in a week and drink four to five cups of green tea a day will lose two pounds more than those who don’t drink the tea. When swapping for the same amount of coffee, another research team found that belly fat doubled.
7) Opt For Unrefined Options
Belly fat isn’t caused by eating carbohydrates, belly fat is due to eating certain types of carbs. Whole grains are excellent for reducing your belly fat. A study completed by Tufts University found that those who ate three or more whole grain servings per day had 10 percent less visceral fat than those who ate refined carbs. Whole grains include brown rice, wheat, quinoa and oats, while refined options included white bread, pasta and rice. Researchers believe the amount of fiber in the unrefined options, burn slower in the body.
8) Use Pepper In Your Food
Piperine is something you need to have in your diet. It’s in black pepper, and many Eastern cultures use it in medicine for tummy upset and for inflammation. Recent studies in animals indicate that pepper can prevent new fat cells from forming, resulting in a smaller waist, lower cholesterol levels and less body fat overall. It’s time to use pepper in your food.
9) Cook With Coconut Oil
Coconut oil doesn’t just taste great, it also helps to reduce your waistline. Pharmacology published a study where 30 men added coconut oil to their diet. The men lost an average of 1.1 inches from their waist over a month by adding 2 tbsp. of coconut oil to their diet on a daily basis. Coconut oil is full of triglycerides. It doesn’t have the components that other saturated oils have that cause cholesterol levels to increase. The ingredients in the oil will burn as energy instead of being stored. Swapping for coconut oil means you still get the same calories, at about 117 calories in a tablespoon. It works for all types of meals, including frying eggs to make a stir-fry.
10) Enjoy Dark Chocolate
Chocolate can help you lose weight, as long as you eat the right type. Researchers found that moderate levels of dark chocolate will help you to lose belly fat, as well as overall body fat.
One study involved women with the skinny fat syndrome. What is skinny fat? Whether you are man or woman, if you look slim and fit dressed but dreadful naked then you are probably skinny fat. Depending on your body shape, your upper arms, upper legs or tummy area will be flabby.
The study stuck to a Mediterranean diet, which included two servings of dark chocolate every day. Their waist lines reduced significantly more than those who didn’t eat the dark chocolate. Researchers believe that flavonoids help. They are compounds that are good for the heart, and also have anti-inflammatory properties and antioxidants. It’s important to make sure the dark chocolate is 70 percent cacao, and you want to check that it isn’t “alkalized,” as this reduces the amount of flavonoids in the food.
Adopt any of the above tips focusing on foods that burn belly fat, to provide you with tools on how to you lose belly fat fast.
To help you further to finally achieve a flat belly, click here.