March 5th, 2018 | Updated on April 29th, 2024
Losing belly fat can be an easy thing to think about, but difficult to find success in. Below are the top ways to lose weight and belly fat safely, permanently, and easily so that your friends can gasp at your weight loss accomplishment.
1. Sleep Enough
If you do not sleep enough, your metabolism slows down. On top of that, if you are tired your body needs compensation. And how we compensate ourselves? We start eating or drinking something sweet or munch on a packet of chips.
2. Have Breakfast Wisely
Breakfast is the time when you can eat without control. The problem is that most people eat foods that are full of sugar. They eat too many low-quality carbs.
3. Avoid Drinking too Much Alcohol
Most of the alcoholic beverages contain a lot of calories. If you like drinking beer or sweet cocktails, you should minimize that.
4. Get a Partner to Do Workouts and Diet Together
Doing exercises together is more fun. You can help each other to get the most from the training sessions. You can motivate each other by talking about your progress and sharing your experiences. You can also do a competition together on who lose weight faster or who can reach a training goal.
5. Eat Slowly
It has been proved that those who eat faster take in more foods than the ones who do not. Take time to chew your meals totally. It has positive effects on your digestive system, and the nutrients can assimilate better.
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6. Drink Water
Cold water helps to increase the metabolic rate of your body. This way it burns more calories. Personally, I think there is nothing better than drinking mineral water. Get rid of those sweet, artificial beverages. Green tea is another alternative as it contains components that support fat burning.
7. Eat Organic Food
Try to eat fresh vegetables and fruits that are grown in bio farms. In many cases, those products are not so beautiful, but natural. Have you ever thought about why those veggies and fruits are so beautiful which you usually see in the large stores? Unfortunately, most of the farms use a lot of chemicals to grow big and beautiful products.
8. Eat in Restaurants Fewer Times
It is a fact that most of the restaurants, and not just the fast food ones, use too much oil and materials that are full of calories and other substances that are bad for you. Eat less in restaurants or choose the one wisely.
9. Eat Fiber-Rich Meals
There is no doubt that your meals should contain fruits and vegetables. They contain a lot of dietary fibers that suppress your appetite. Besides, they contain lots of minerals and vitamins.
10. Take your gossip session on a walk
Instead of catching up with friends over cocktails, suggest a reunion on the move—you’re likely to work out 104% harder if you have an exercise buddy. Suggest a weekly walk-and-talk session or form a friendly fitness club. You’ll motivate everyone to get moving while you grow even closer.
11. Slurp your way to a slim belly
Researchers at Pennsylvania State University found that eating a bowl of low-calorie soup before lunch or dinner can cut your calorie intake by 20% for that meal.
12. Make time for cardio
If you want to burn the most belly fat, a Duke University study confirms that aerobic exercise is the most effective in burning that deep, visceral belly fat. In fact, aerobic training burns 67% more calories than resistance training or a combination of the two, according to the study.
13. Eat dark chocolate
Dark chocolate is packed with MUFAs—or monounsaturated fatty acids—that help your body burn belly fat. Dark chocolate is also filled with flavonoid antioxidants that keep blood platelets from sticking together and may even unclog your arteries. It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Try a chocolate with 70% or more cocoa.
14. Try out spidey moves
Try the Spiderman Climber: Get into plank position with arms and legs extended, hands beneath shoulders, and feet flexed. Keeping your abs tight, bend your left leg out to the side and bring the knee toward the left elbow. Pause, then return to start. Switch sides. Do 20 reps, alternating sides, with 30 minutes of cardio 5 to 6 times a week.
15. Try this tummy-tightening move
Do the Windshield Wiper. Lie face up with arms out to your sides, palms down, and legs bent at 90 degrees so feet are off the floor. Keep abs tight and slowly lower legs to the left as far as possible, keeping shoulders on the floor. Pause, then return to start. Repeat to the right. Do 20 reps, alternating sides.
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16. Eat more eggs
Eating eggs is a low-cost way to incorporate belly fat-fighting protein into your diet. Studies show those who ate two eggs for breakfast lost 65% more weight than those who opted for a carby bagel, so start your day with a MUFA-packed scramble or take a hard boiled egg for a slimming midday snack.
17. Fry fat with the boat move
Target your deepest ab muscles with The Boat: Lie face up on a mat with arms by your sides. Lift your upper body off the ground by rolling through the spine and reaching arms forward. At the same time, raise your legs so that you’re balancing on your butt, knees bent and shins parallel to the ground.
18. Whirl your way slim
Get outside and grab a Hula-Hoop. Turns out this 50’s playground fad is a fabulous waist slimmer—just ask Hula-Hooper Michelle Obama! Here’s how to do it: Move only your midsection, keeping upper and lower body stable and rocking hips from side to side or front to back, not in a circle.
19. Work your entire core
Lie on the floor, face down, and support your upper body on your elbows, forearms, and hands. Slowly lift the rest of your body off the floor until you’re on your toes. Keeping your body straight, hold for as long as is comfortable, then slowly lower and relax.
20. Get on the wagon
That glass of wine with every meal may be part of the reason your jeans are too tight. Alcohol intake is known to raise cortisol levels, sending fat straight to your belly.
21. Take your workout under water
Swimming is a great form of belly-fat-busting aerobic exercise. Try the freestyle stroke—the natural twisting cinches your waist while frequent breathing makes your abdominal muscles work even harder.
22. Paddle off your belly
Kayaking is an exhilarating, ab-crunching workout. Constant paddling requires lots of twisting and tightness from your abs for long periods of time.
23. Do this side-cinching move
Lie on your right side, supporting your upper body on your right elbow, forearm, and hand. Your elbow should be directly under your shoulder. Slowly lift the rest of your body off the floor, so all that’s touching is your forearm and feet. Hold as long as is comfortable or until you can no longer maintain good form. Then slowly lower and relax. Repeat on the other side, alternating until fatigued.
24. Eat sunflower seeds
Sunflower seeds are packed with tons of MUFAs and B vitamins, which play an important role in protecting against inflammation. Sprinkle 2 tablespoons on top of a salad.
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25. Sip a flat belly smoothie
Smoothies can be packed with antioxidants and MUFAs. Adding a nut butter and flaxseed oil to fruit and yogurt boosts your intake of healthy fats while imparting a rich, nutty flavor.
source : prevention.com, abmachinesguide.com
