Okay, so we all know that belly fat is bad for us, right? (In other words, we all want to lose belly fat.) We’re on the same page? Good. Because we’ve got a lot to cover.
Without further delay, here are 50 ways to help you lose belly fat!
“Regardless of your overall weight, having a large amount of belly fat increases your risk of cardiovascular disease, insulin resistance and type 2 diabetes, colorectal cancer, sleep apnea, premature death, (and) high blood pressure.” – The Mayo Clinic
Fiber increases satiety, helping you to feel fuller for more extended periods. Viscous fiber has been shown to reduce the food intake of individuals in studies – meaning less belly fat.
Kick the sugar.
No two bits about it: sugar is bad news. Try eating natural sugars from fruits instead.
Eat plenty of protein.
Protein from legumes, low-fat dairy, and fatty fish are the best. Studies have shown that protein expedites weight loss without effortful calorie restriction (read: dieting!)
Get enough sleep.
Per a University of Michigan study, people who slept an extra hour each night lost an average of 13 more pounds over a one-year period.
Take the stairs.
If you have working legs, you should be taking the stairs. Though it may not sound like much, regularly taking the stairs is good exercise.
Park farther away.
See where we’re going here? Walk when you can rather than burning the fuel while circling parking lots for a closer spot.
Practice mindful eating.
Hate to say it, but most people wolf down their plate without thinking about the food on it. Slow your chewing and enjoy the experience.
Put away the phone.
For the love of … people … put the phone away for ten minutes (maybe longer)! 🙂
Don’t buy it.
Whatever “it” is (you know what “it” is). Well, don’t buy “it.” Then you don’t have to worry about eating “it.”
Have a shopping list.
Don’t meander your way into a grocery store and peruse the aisles. Know what you want, get it, and get out.
Stick to the outside.
Speaking of grocery shopping, stay around the perimeter. This is where all the fresh stuff is.
Use a small plate.
Studies show that people who use a smaller-sized plate eat less. It’s a psychological thing.
Have an idea.
Food is to be enjoyed, yes, but when trying to burn belly fat, you should have a few options of what you can eat in a pinch. Having healthy options for when you’re hungry keeps you from opening that bag of chips.
Many of us don’t get nearly the recommended amount of exercise. Aim for at least 30 minutes of moderate physical activity per day or 75 minutes per week.
Kick the booze.
A no-brainer here: alcohol is bad news for your belly.
Drink at least 64 ounces of water per day, ideally more. Space this amount out over your waking hours.
Stay away from fast food.
The McDonalds and KFCs of the world serve ultra-processed, low-quality garbage. (Ever seen the movie Supersize Me?)
Don’t even worry about having an agenda. Just get outside and do what you wish (as long as it’s something active). Pull some weeds. Walk the dog. Plant a few flowers. Jog around the block. Inhale deeply and try to enjoy yourself.
Are you at home? Are you bored? Good. Do two sets of 25 crunches. Your belly will thank you.
Lay off the TV.
American adults watch over five hours of television per day. Still, too many people claim they don’t have time for exercise. Hmm.
“Hara Hachi Bu”.
A Japanese term, “Hara Hachi Bu” means to eat until you’re 80 percent full, which is enough.
Get a workout buddy.
Studies show that people who work out with someone else lose more weight than those who work out alone.
Skip the cheese.
This hurts me as much as it hurts you! But cheese is loaded with fat and salt. The only exceptions? Ricotta and Feta cheese.
Try fresh-squeezed orange juice.
Fresh-squeezed orange juice is delicious, full of vitamin-C, and a great option as a substitute for sugary drinks.
Try fresh-squeezed grapefruit juice.
If you’ve got a taste for the bitter, grapefruit shows that it can help speed up our weight loss.
Track what you eat.
Write down what you eat during the day and review it later. What foods can be either avoided or replaced with a healthier option?
Multiple studies have shown that capsicum, found in chili peppers, bell peppers, and supplements, can speed up fat loss.
Learn to cook.
Bachelors have a particularly hard time with this one (this coming from a former bachelor!) Learning to cook simple stuff is healthier (and cheaper) than eating out.
Cut back on stress.
Too much stress floods the body with cortisol, a stress hormone known for packing on belly fat.
Learn to meditate.
Right on cue! Meditation is one of the best antidotes for stress reduction.
Right on cue, again! Learning to be present (also known as mindfulness) is a wonderful complement to meditation for lowering stress levels.
Get rid of refined carbs.
Bread, crackers, cookies, cakes, candy, muffins, doughnuts…get rid of them.
Choose healthy carbs.
Brown rice, cauliflower, whole-wheat pasta, whole-grain bread, high-fiber cereal, steel-cut oats, leafy greens, nuts…get more of them!
Use coconut oil.
Studies show that coconut oil may boost metabolism and decrease the amount of belly fat stored.
Do both resistance training and cardio.
In one study of overweight participants, those assigned to a resistance training and cardio regimen burned more belly fat than those who didn’t.
Omega-3 fatty acids may help burn belly fat, and are available as a supplement or in fatty fish – anchovies, herring, and salmon are good options.
Avoid trans fats.
Trans fats are commonly found in kinds of margarine and other spreads. Trans fats are linked to many serious conditions, from inflammation to heart disease. Studies also show that trans fats may increase abdominal fat.
High-intensity interval training, or HIIT, is perhaps the fastest way to burn fat. HIIT consists of a group of exercises that are performed at maximum effort with minimal rest. The best part? A HIIT routine can take as little as 4 minutes.
Swimming helps to strengthen your core muscles. Try 10-15 minutes of sidestroke and breaststroke.
Take up yoga.
Yoga practitioners not only improve their flexibility, but they also sculpt their abs. The fact that yoga strengthens posture may also contribute to a flatter tummy.
Try Epsom salt.
Epsom salt helps eliminate some of the toxins stored up in the body. While it may or may not help you lose belly fat, it does help with inflammation, which is a direct contributor to weight gain.
Do something light.
Try housecleaning, walking, or light jogging. Don’t underestimate the power of these activities in helping you lose belly fat.
Eat ruby red grapefruit.
A study published in the journal Metabolism found that ruby red grapefruit before a meal helped reduce visceral fat and lower cholesterol.
Slice some pineapple.
Some research shows that pineapple may help you lose belly fat. What is more, it also aids digestion.
Turmeric supposedly helps speed metabolism, reduce inflammation, and blast belly fat!
Drink green tea.
The compound EGCG found in green tea has been linked to the reduction of body fat, meaning it can actually help you lose belly fat.
Max your breaks.
During break time, don’t be like everyone else heading to the coffee machine. Step outside for a brisk walk, which feels so much better than a “cup o’ Joe.”
Sprinkle some garlic.
Garlic is fantastic. It’s a natural antioxidant and antibiotic; it controls blood sugar and insulin, and it is also a thermogenic that helps boost your metabolism.
Get your checkups.
You should be getting at least one physical examination per year. Sometimes, a thorough checkup is necessary to detect an underlying health problem.
Trying to lose belly fat is challenging for most of us. Don’t get discouraged. Eat right, exercise, and be mindful – the rest will take care of itself!