How Lose Belly Fat Fast
Are you looking for How Lose Belly Fat Fast and improve your overall health
How lose belly fat fast?
30 days fat loss challenge should be implemented for those people who want to get fit and healthy. Sometimes, we let ourselves go a little too far with our eating habits, and we need a big overhaul to our ways of eating. Other times we just want to have a better look for our holiday or to lose belly fat. When you’re trying to lose weight, your dietary habits can make or break your success.
Do you know that burning off excess fat can be quite a challenge, but isn’t it with all the good habits? The most important part of how to lose belly fat fast is forming a new habit and getting started, not just the first time, but each time. Luckily, there are plenty of simple steps you can start to increase fat burning in your next 30 days.
“Each step you take reveals a new horizon. You have taken the first step today. Now I challenge you to take another.” ~ Dan Poynter
- 1 Are you looking for How Lose Belly Fat Fast and improve your overall health
- 2 Excess calories make you fat, regardless of whether they come from fat or carbs
- 3 What to eat?
- 4 Protein Sources
- 5 Low-Carb Vegetables
- 6 Fat Sources
- 7 Drink lots of water
- 8 Sleep and chronic stress
- 9 Fat loss training
- 10 Fasting
- 11 Do these for How Lose Your Belly Fat Fast!
- 12 What makes you fat?
- 13 What should I eat?
- 14 What exercise should I do?
Excess calories make you fat, regardless of whether they come from fat or carbs
How lose belly fat fast, cutting out on sugar and fat will help you to lose weight. Sugars gives your body fuel it can use for vital functions, but regularly indulging in foods high in added sugars may cause you to gain excess body fat quicker and more drastically. When your body receives a lot of sugar it will eventually turn into fat in the body. Sugary foods can also make you hungrier more quickly, due to the changes in blood glucose, so if you’re snacking on chocolate you’re likely to end up eating more throughout the day overall.
Instead of reaching for junk food when you’re hungry, focus on consuming fiber, protein and low GI complex carbohydrates to help your body get the nourishment it needs, and keep you feeling full and energized.
Foods that add the emptiest calories with solid fats and added sugars, according to the USDA, include:
- Cakes, cookies, pastries, and donuts
- Fried foods
- Ice cream
- Sausages, hot dogs, bacon, and ribs
- Soda, sports drinks, energy drinks, and fruit drinks
Choosing foods that have some, few or no empty calories or added sugars is the best option to start losing fat in your following days. There is a reason that American’s are obese. If eating less saturated fat was the problem, then everyone would look like models, with their diets consisting of fat free sugar crackers and what not. Instead every other man over the age of 40 is on Statins. Do you think that people having heart attacks and strokes is because they are Statin deficient, or is it because they eat foods that don’t even look like food anymore.
What to eat?
You can totally eliminate simple carbs from your diet, and you will lose weight. You can eat only lean or fatty meat and you will also lose weight (Atkins). You can eat only veggies and you will lose weight (Vegetarian, Vegan). You can eat a combination of both and you will lose weight (Paleo). People have eaten like this for thousands of years before the post industrial age, and they tended to be a healthy weight. Just watch any old movies or documentaries from around WWII.
The goal is to eat natural foods that have are recognizable in their natural form as they sit on your plate. A Cheeto is not cheese, A potato chip doesn’t look like a potato. A chicken finger doesn’t come from a chicken’s foot. The more the food has been modified in a factory or some other place, the more it is less like food.
A healthy diet can help you shed pounds even if you don’t have time for a vigorous workout schedule, and — on the flipside — even the toughest workouts can’t compensate for a bad diet. Including enough protein in your diet is the key when you’re trying to lose weight, and protein offers a slight calorie-burning benefit over other nutrients. But eating solely protein is a mistake — one that’s likely to leave you feeling drained and tired. It might even put your health at risk.
- Meat:Beef, chicken, pork, lamb, etc.
- Fish and Seafood:Salmon, trout, shrimp, etc.
- Eggs:Whole eggs with the yolk are best.
- Brussels sprouts
- Swiss chard
You can eat massive amounts of low-carb vegetables without going over 20–50 net carbs per day.
- Olive oil
- Coconut oil
- Avocado oil
Drink lots of water
Water transfers nutrients throughout the body and keep many important processes running smoothly. It helps you burn more calories and may even suppress your appetite if consumed before meals. Plus, if you’re not drinking water, you’re probably quenching your thirst with another, less healthy drink…
Sleep and chronic stress
It’s also important that you get 8/9 hours of sleep and you don’t suffer lots of stress (easier said than done!). “Good sleep is dream recipe to lose weight,” reported the Daily Express. People with around 8 hours of sleep at night and also with reducing their level of stress have a double chance to lose weight, it continued.
Your body composition is determined by your hormones. Lack of sleep or chronic stress can cause cortisol (the stress hormone) to be released. Cortisol can cause insulin resistance via gluconeogenesis which leads to fat storage. No mention of calories here!
Fat loss training
In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases.
Cardio is important because it can help burn fat. You can lose weight just by running if your routine boosts your activity level beyond what it was before. So if you never exercise and you start running—even just around the block every day or running for 30 minutes or doing short interval based sprints —you’re going to burn more calories and drop some weight. However, too much cardio and your body could shift to being catabolic.
It means you’ll switch from burning fat to burning muscle. That’s right, you keep the fat and lose all the muscle. Worst case scenario. While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape.
Also lifting heavy weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass. And if you just want to lose fat and don’t want to get hugely muscular, don’t worry, that takes a lot of concentrated effort and won’t happen just by showing up to the weight room a few times a week. One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode.
If you want to prevent this mode you have to do some sort of resistance exercise such as lifting weights. Studies have shown that lifting weights can help to keep your metabolism high and prevent you from losing your muscle mass, the more muscle you have, and the more calories you burn.
Swimming also is a great low-impact exercise for people looking to lose weight. It may help you to improve your flexibility and reduce also risk factors for various diseases.
Yoga is a great loss exercise that can be done nearly anywhere. Researches show that yoga can help in a weight-loss routine because it can boost your flexibility, increase your mental focus, and yes, burn fat. It not only burns calories but also teaches you mindfulness to help you resist food carvings.
Cycling also is great, you can do it outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.
That’s one way how to lose belly FAT fast. There are various ways to fast. Always drink plenty of water during fast, otherwise dehydration and other serious (potentially fatal) problems will happen.
You need at least 12-16 hrs of zero calorie intakes to trigger your body to look for calories in the stored fat. After sometime, even that gets optimized. This is called intermittent fasting. Look it up. Recommended 2-3 times a week. Best to fix a daily eating pattern to include a natural 12-16 hr fast between dinner and breakfast.
Next stage is 36-45 hrs cleanses fast. Moderate frequency (once a month or less)
Next stage is 72hr or longer fast that’s designed to force your body to converting fat reserves for fuel. This process is called Ketosis and is supposed to be a very different way to operate the body on Ketones as fuel source, as opposed to running it on Glucose as the main fuel source.
Do these for How Lose Your Belly Fat Fast!
–Add a little padding number of daily calories you think you’re eating
-Repeat positive thoughts to yourself, like. “I can lose weight.” “I will go out and walk today”. “I know I can resist the junk food after dinner.” Also using meditation can be another tool, it has shown to help reduce binge eating and emotional meaning.
-Instead of using regular dinner plates that range these days from 10-14 inches, serve your main course on a smaller salad plates (about 7-9 inches wide). Instead of 16-ounce glasses and oversized coffee mugs, you can return to the old 8-ounces glass and 6-ounce coffee cups. This way you will be discouraged from stuffing your plate, and your stomach. Use smaller plates and you’ll eat smaller portions
–Eat high-fiber for breakfast. One study found that people who ate rolled oats- or bran-based cereals had a lower risk of obesity compared with those who did not.
-If you eat out, you are tending to eat more high-fat, high-calorie foods. Rather than eating at your home. Today restaurants serve such large portions that many of them have switched to larger plated and tables to accommodate them. And also researches have shown that food prepared at home is usually nutritionally better than that restaurant meal.
-After breakfast, drink only water. Not other beverages filled with sugar.
-One study has found that, the more study participants watched television, the more they ate. And of course the more unhealthy foods choices they made. So watch one less hour of tv, instead you can go for a walk.
-The final and possibly most important thing of all to know is this: healthy living, whether it’s dropping a few pounds now, a lot of pounds over the next year, building muscle, or something else, needs to be made a lifestyle. This is more mental than anything else, but it has a profound effect on your ability to remain consistent in your effort, the prime adversary in any endeavor, including losing weight in your next 30 days.
“When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens — and when it happens, it lasts.” —John Wooden
What makes you fat?
Excess calories make you fat regardless of where those calories come from so start of by being 19% in calorie deficit from where you are. If you are consuming 2500 per day reduce it to 2050 per day
What should I eat?
A balance nutrient dense diet consisting of the following; Protein - Meat, Fish & Eggs Low Carb Vegtables - Broccoli, Cauliflower, Spinach Fats - Olive Oil, Butter, Coconut Oil Drink lots of water, get 8-9 hours of sleep
What exercise should I do?
HIIT - High-Intensity Interval Training, which is 15-20 minutes of high activity compound movements using your own body weight