Reducing belly fat and maintaining a healthy weight afterward can be a bit tricky, BUT here are 7 tips on how to lose belly fat quickly.
1. Reduce consumption of carbs rather than fats.
Dieters on low-carbohydrate lose on average 10 pounds more of body fat than those on a low-fat diet even when the same amount of calories is consumed.
Another advantage of a low-carb diet is that it results in weight loss of higher quality. It is highly undesirable to lose lean muscle mass when trying to lose belly fat. Thus, low-carb diet is generally performing better to lose body fat preserving the lean muscle mass.
2. Focus on following the eating plan, not a diet.
Effective weight loss eating plan will include foods you will eat daily, that will provide long-term results. You will need to learn how to make better food choices without counting every calorie. Overall, a low-carb eating plan will require switching away from low-quality foods that are high in carbs and sugar and lacking fiber (these include sweets, pastry, bread, and sweetened beverages) and replace them with high-fiber or high-protein foods (veggies, beans lean meat, nuts, fruits etc.).
3. Stay active.
Regular exercises help maintain weight loss results achieved through diet. Physical activity helps maintain your body composition. Workouts decrease belly fat in particular because it reduces circulating levels of insulin, which would otherwise make your body hang on to fat, and prompts your liver to utilize fatty acids, in particular, those stored nearby your belly as visceral fat.
Even 30 to 60 minutes of moderate physical exercise per day can significantly improve your weight loss results, especially when combined with a healthy eating plan.
4. Add strength training.
By adding moderate weight lifting to your cardio exercises, you can help build lean muscle mass, that will help burn even more calories. The best thing is that you can burn fat even after workouts and at rest.
5. Read what you eat!
Become a label reader of the product you consume. Do compare different brands and examine them carefully. Some foods that are considered ‘healthy’ like yogurts, are high in carbohydrates and contain a lot of sugar together with other artificial components.
Avoid foods like gravy, mayonnaise, sauces and salad dressings that are high in fat and contain a lot of calories.
6. Avoid any processed foods.
In general, foods that are packaged goods and snack foods often contain ingredients heavy on trans fats, massive amounts of sugar, salt or sodium, that make losing weight a lot more difficult.
7. Get a meter instead of scales!
Try to focus your attention on the way your clothes fit more than numbers on a scale.
As you increase muscle mass and burn body fat, the numbers on your scales may stay the same, but your clothes will be looser. That’s a sign of good progress.
A general rule of thumb is that your waistline should be measured less than 35 inches if you’re a woman or less than 40 inches if you’re a man to avoid heart and diabetes risks.