REMEMBER: These Are 8 MOST Important Strategies to Lose Belly Fat Naturally! Pay SPECIAL Attention to Tip #3! These Tips Helped Over 64,000 Readers! AWESOME Photos Included!
Sadly, losing belly fat is never easy and never will be. Some pills promise miracles, but most of them don’t work and ones that do are often expensive or cause some nasty side-effects.
Why spending hundreds of dollars on products that may damage your health when you can get rid of a fatty stomach in healthier and completely natural ways?
All you have to do is to combine these eight techniques as soon as possible.
Way #8 – Enjoy 6 to 8 Hours of Sleep
A good night’s sleep is essential to your health and your weight loss as well. Do you wonder why? If your body rest sufficiently (between 6 – 8 hours a night), it will function optimally.
This includes even the production of various hormones that highly affect your eating habits and weight gain. Studies show that your body releases much more cortisol into your bloodstream when you do not sleep.
This is a hormone that increases your appetite and adds to stress levels your organism needs to face. Further research shows that if you sleep less than five hours a night your levels of (visceral) fat that is stored in your belly and around your organs doubled when compared to a six (and more) hours of sleep.
If you have trouble sleeping, I can recommend you a lavender essential oil. It has many other health benefits except improving the quality of your sleep.
Gerber, M., et al. (2016). “Sleep Quality, Sleep EEG Pattern, Mental Well-Being and Cortisol Secretion in Patients with Ruptured Aneurysm Post-Treatment: A Comparison with Post-Surgery Meningioma Patients and Controls“, in Neuropsychobiology Vol. 73(3).
Gomes-Santos, E., et al. (2014). “Increased visceral adiposity and cortisol to cortisone ratio in adults with congenital lifetime isolated GH deficiency“, in The Journal of Clinical Endocrinology and Metabolism, Vol. 99(9).
Way #7 – Eat a Lot of Protein (30% of Your Daily Caloric Intake)
According to Authority Nutrition, daily protein intake at around 30% of calories works best for weight loss as it boosts your metabolism (you will burn 80 – 100 calories more a day) and you will feel satiated much longer (you will eat around 441 fewer calories a day).
Additionally, protein (the building block of your muscles), unlike carbs, will not cause fat to be stored all around your gut, which leads to a smaller belly from a long-term perspective.
Pay attention: You can calculate the amount of protein you need to eat daily by multiplying the number of consumed calories by 0.075! So if you eat 2000 [or 2500] calories a day, you should consume 5.29 ounces / 150 grams [or 6.61 ounces / 187.5 grams] of protein.
Way #6 – Drink 2 – 3 Cups of Green Tea a Day
Green tea not only tastes great, but it can also help you to lose belly fat thanks to many beneficial substances such as polyphenols and Epigallocatechin gallate (ECGC). These naturally boost your metabolism and make you burn more weight without exercising as a result.
However, the green tea alone will not be enough. Studies show that the fat burning process is increased only by 4% when you drink this type of tea. Therefore, you need to combine it with other (if not all) ways mentioned in this post for a working plan to shed that stubborn belly fat, especially with a workout routine.
Just drink 2–3 cups a day to increase your metabolism. Except making you burn much more fat, this hot beverage has many other health benefits for your body.
Jurgens, T. M., et al. (2012). “Green tea for weight loss and weight maintenance in overweight or obese adults“, in The Cochrane Database of Systematic Reviews.
Way #5 – Eating & Drink Natural Diuretics to Lose Water Weight Fast
We all know that water makes up a large percentage of human body´s weight – around 65-70%. However, depending on your dietary habits, you may be retaining much more liquids than you should, leading to a bloated, heavier belly.
Luckily, by applying small and simple changes to your diet, you can lose this extra weight fast. All you have to do is to incorporate following natural diuretics to your daily menu:
– Coffee, caffeinated teas, lemons, ginger, pineapples, spinach, lettuce, garlic, parsley, fennel, beets, and asparagus.
Keep in mind: By eating these foods, you will flush out liquids from your body and ultimately lose all of that excess water that has been making you look a lot heavier!
You should combine consumption of natural diuretics with some cardio, keeping yourself hydrated, limiting your sugar and sodium intake for a much better result. I highly recommend you to read more about tips on losing water weight.
Way #4 – Eat Fiber-Rich Foods Daily
Fiber is an excellent substance for weight loss. It makes your digestion more efficient by pushing out food that is stuck in your bowels and small intestines.
Not only that, it stabilizes your blood sugar levels leading to a reduction of food cravings, insulin spikes with subsequent crashes, and feelings of tiredness. Sadly, it is often overlooked in modern diets!
According to Fitness Magazine, the average American woman consumes only between 10-15 grams of fiber each day – half of a daily recommended dose of 25 – 30 grams.
For effective weight loss, you should eat even more than just a recommended amounts. Your goal should be around 40 grams of soluble fiber each day that can be obtained from these foods easily:
– Bran, white and black beans, prunes, dried herbs, spices, seeds, and nuts.
Pay attention: You need to slowly increase the amount of fiber you eat as your digestive tract requires some time to adapt to this change. Otherwise, you will feel bloated and gassy for first few days.
Way #3 – Healthy Fats Are Your Friends
Contrary to weight loss advice you were given during past few decades, you should eat a lot of fats if you want to get rid of that big belly. However, you need to avoid consuming dangerous (saturated) and focus on healthy (unsaturated) fats.
These are part of any healthy diet as without unsaturated fats your body will not be able to absorb vitamins and minerals properly. Just try to add these foods to your diet:
– Avocados, olive and coconut oil, nuts, and peanut butter.
Pay attention: A recent study showed that participants who ate unsaturated fats lost more from their bellies. The main reason for this is the fact that these are included in higher quality foods than their counterparts.
I highly recommend you to make at least one of your daily meals a filling salad that will be prepared from fresh organic vegetables and will include avocado, and olive oil for healthy fats, some lean meat for protein and seeds for fiber.
Bazzano, L. A., et al. (2014). “Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial”, in Annals of Internal Medicine, Vol. 161(5).
Way #2 – Add Whole Body Exercises to Your Daily Routine
Your goal, when entering the gym, should be making your figure stronger. You should work out so that you lose weight, gain muscle, and improve your health at the same time.
The best way to do this is by doing whole-body exercises (these are my favorite) in combination with high-intensity interval training (HIIT)!
Studies have shown that after a full body workout, your metabolism will go into overdrive, and you will burn more calories during following rest time. This effect can last up to 48 hours and will ultimately cause you to lose more stomach fat as a result.
Zuhl, M., et al. (2012). “Article Page Home HIIT vs Continuous Endurance Training: Battle of the Aerobic Titans“, in IDEA Fitness Journal, Vol. 9(2).
Way #1 – Stay Motivated at All Costs
Motivation is the key to success in everything you do in your life.
At the beginning of your weight loss journey, you will often notice a quick success of losing five pounds. This will seem incredible, but then in four weeks, when you see that you lost just one additional pound, it will be a bitter experience.
The truth is that we all have plateaus. You must stay motivated and realize that if you are doing everything right, you will start to lose pounds!
If you are not seeing any results after months of dedication, you may want to seek out a doctor to ensure that you do not have any medical issues holding you back.