Having extra fat in the abdominal region can be extremely frustrating, especially if you have tried everything to get rid of it. Not only is excess belly fat frustrating, but it can be very dangerous too. If you have a history of diabetes in your family, you should know that having fat in that area could severely increase your risk of developing it. Extra fat in the abdomen can also lead to heart issues and hypertension. So, this is not something you should take lightly. Let’s take a look at a few simple things that you can do to lose belly fat fast.
Eat More Protein
A lot of people make the mistake of focusing solely on calories when they diet. However, they should spend a lot more time checking where these calories come from. Protein demands a lot more from your body to be broken down than something like sugar, for instance. This means that the total number of calories absorbed at the end will be reduced.
If your goal is to lose fat, we suggest that you make at least 50% of your diet protein. You can fill the rest with complex carbs and healthy fats. Protein will not only require more energy to be digested, but will also support your muscles, and muscles play a very important role in fat burning. This brings us to our next point.
Increase Your Muscle Mass
Another mistake people make when they try to lose belly fat is to focus mainly on cardio training. While it can indeed help you in many ways, you should be spending as much time, if not more, on strength training as well. Muscles demand a lot of energy for maintenance and will increase the number of calories you burn when resting. You also expend a lot of energy when doing heavy strength training, even more than cardio in many cases.
There is also mounting evidence that spot reduction might not entirely be a myth. Research has found that fat sheds faster around areas that get hotter, and when you work a certain muscle group, you effectively increase its temperature. This means that ab exercises could help, but don’t count on them to make your pot belly disappear overnight.
Go for Surgery
If you want results fast and don’t feel like physical activity is an option, you can always go for surgery. Liposuction techniques have greatly evolved over the years and complications are not as much of an issue as they used to be, so if you are looking at how to get rid of pot belly, then this might be your solution. Also know that there are tons of other procedures that you could get done, some more intrusive than others. Body FX and cool sculpting are two of them. Do your research on them if you are thinking of getting a lipo and sit down with a professional who can perform different types of procedures so they can direct you towards the best option.
Increase Intake Of Soluble Fiber
It is important to do this because it will help the body absorb water. It also forms a gel that will help to slow down food while it goes through the digestive system. Several studies showed us that soluble fibers help with weight loss. This is because they are helping the body feel fuller. Naturally, you end up eating less. Also, this might help you reduce how many calories are absorbed by the body when you eat.
To make matters even more interesting, soluble fiber is sometimes capable of reducing belly fat gains. You can increase soluble fiber intake by eating more:
- Brussels sprouts
- Flax seeds
Reduce Intake Of Trans Fats
When hydrogen is pumped into unsaturated fats, trans fats are created. You also find them in several spreads and margarines, together with several packaged foods. While many food producers did stop using them, they are still quite prevalent.
The problem with trans fats is that they were shown to be connected to heart disease, abdominal fat gain, insulin resistance, and inflammation. If you want to protect your health and reduce belly fat, it is very important to read ingredient labels. When you see trans fats on the ingredients list, the best thing you can do is to look for something else to eat.
Reduce Intake Of Alcohol
Every single trainer and nutritionist out there will tell you to stop drinking alcohol if you want to lose weight. This is simply mandatory when you want to speed up the fat loss process. While some health benefits are gained when you consume alcohol in moderate amounts, drinking too much is very harmful to your body. It will lead to belly fat gains. Through several observational studies, we learned that heavy alcohol consumption drastically increases the risks of ending up with central obesity, which means having excess fat stored around your waist.
Fortunately, for most people, it is not mandatory to completely give up alcohol. But, when you limit how much you drink daily, it will surely help out a lot. Daily alcohol drinking under one drink is something you might get away with. If you do not, the best thing you can do is to eliminate alcohol from your diet completely.
Reduce Stress Levels
Last but not least, when you want to lose belly fat fast, you need to avoid stressful situations. This is because stress will trigger your adrenal glands. As a result, the body will produce cortisol. If your cortisol levels are high, your appetite and abdominal fat storage are also increased. In addition, if your waist is already larger, more cortisol will be produced as you are faced with a stressful situation, which can only make your waist larger.
You surely heard stories about people who started to lose weight faster as they were doing one workout instead of another, even if they both should have comparable results. This is exactly because of the negative influence of stress on belly fat. You might want to practice meditation or yoga to help you better control stress.
These are all ways that you could get rid of fat around the stomach area. Even if you decide to go under the knife, try to adjust your lifestyle habits as ponderal fat could have consequences that go way beyond aesthetics.