To lose belly fat quickly is one of the most common weight loss goals. But before you go hard on yourself for having excess belly fat, it’s important to know that belly fat is normal. Even people with abs will have fat stored in their bellies, therefore “belly fat”.
But what can start annoying you is when clothes just get too tight because we grew some extra fat on the belly!
It’s not just how you feel but even scientific evidence has proven that a larger waist size is closely associated with heart diseases, diabetes, and even some kinds of cancers. So wanting to lose belly fat is definitely a good decision you’ve made.
But I hate to let you down if you thought that hundreds of push-ups and pull-ups and crunches on a daily basis will reduce your belly fat quick. But can help you lose belly fat quick are these 7 well-researched, easy, and healthy tips.
Since these tips are widely known for being easy, you can get started with them easily and help your body cut down its excess belly fat much more quickly than almost any other means! So let’s get started –
1. Avoid Sugar-Sweetened Beverages
Sugar-sweetened beverages, including pre-packaged fruit juice, all contain large quantities of liquid fructose, leading to an increase in belly fat. Studies have shown that sugary drinks also increase in the liver (1).
You may already know that foods high in sugar are not good for your body, but what you might not know is that beverages that are high in sugar are far worse for you than high-sugar foods.
That’s because your brain does not process liquid calories the same way it does solid ones. With liquids, you are more likely to end up consuming an excessive amount of calories, and your body will store them as fat.
2. Make Apple Cider Vinegar Your New Bestfriend
Apple cider vinegar contains acetic acid and has impressive health benefits such as lowering blood sugar levels and reducing abdominal fat storage.
Drinking 1-2 tablespoons of apple cider vinegar is perfectly safe for most people, and it can help lose belly fat.
The results of a 12-week study in people diagnosed with obesity have shown that taking one tablespoon of apple cider vinegar helped them lose half an inch from their waists (2).
3. Eat Probiotic Foods
Probiotics are healthy bacteria that are found in foods like yogurt, cheese, buttermilk, and kimchi. Not only do probiotics improve gut health and enhance the immune system, but they also play a role in regulating your body weight.
Studies have shown that probiotics from the Lactobacillus family can help balance weight loss, which results in losing belly fat.
You can even take supplements to get the right amount of these healthy bacteria. But since probiotic supplements contain several types of bacteria, ensure that you purchase one that provides one or more of these bacterial strains.
Here’s the probiotic supplement that I love and highly recommend.
4. Drink Green Tea
Green tea is an extraordinarily healthy beverage, and drinking it regularly has been linked to weight loss and reduced fat storage in the abdominal region.
The reason why green tea is so effective is that it contains caffeine and epigallocatechin gallate (EGCG), both natural ingredients that have been shown to reduce belly fat.
Here’s a pro tip for you, the weight loss effects of green tea are significantly amplified when its consumption is combined with exercise.
5. Eat a Fiber-Rich Diet
A diet rich in fiber is one that contains a lot of dietary fiber, the mostly indigestible plant matter.
A healthy amount of fiber in your diet can help significantly slow down the movement of food through your digestive tract. This slows down the process of absorption of nutrients and results in reduced appetite and prolonged feeling of fullness.
However, the type of fiber you also consume matters. It is soluble and viscous fibers that help you lose weight. Such fibers bind with water and form a thick gel that sits in your gut. The best way to get more soluble fiber is to eat many plant foods, including fruits and vegetables.
6. Exercise Regularly
Helping you lose belly fat is only one of many benefits of incorporating regular exercise into your routine. It’s the best thing you can do to increase your chances of living a long, healthy, and disease-free life.
However, people often get the wrong idea when they think about exercising to lose belly fat. Contrary to everything you might have heard, losing weight in one spot is impossible. So, doing a ton of crunches and other abdominal exercises is pointless.
Weight training and cardiovascular activity is what you should be focusing on. Aerobic exercises like walking, running, swimming, and hiking can drastically reduce belly fat.
Regular exercise also improves other metabolic problems such as inflammation and lower blood sugar levels that are commonly associated with excessive belly fat.
7. Cut Back On Carbs, Not Fats
Surprisingly, reducing is carb intake is way more beneficial for losing fat than reducing your intake of fats. Don’t believe me? There’s a ton of research to back this up!
Researchers from John Hopkins studied the weight loss results of people on a low-carb diet versus those on a low-fat diet over a period of six months.
A low carb intake can be especially beneficial for losing belly fat, but that doesn’t mean you have to follow a strict low carb diet.
Simply eliminating the wrong kind of carbs from your diet can significantly boost weight loss. All you need to do is replace refined carbs with unprocessed starchy carbs, as this will improve your metabolic health and reduce belly fat.
If you need any help getting started with a low-carb diet, check out our complete guide to the keto diet.
Let us know any questions you have in the comments below. We’ll be happy to answer them!