If you have that stubborn type of belly fat that just won’t shift no matter what you throw at it, then chances are you may need to shake things up a bit. To burn belly fat fast you’re going to have you do things a little differently from your usual routine, and if you do these 10 easy things every day you will soon be looking beach buff.
Unfortunately, our clever little bodies get used to our normal strategies for trying to shift excess fat, and so seem to hold onto it more tightly than ever. How terribly unfair and frustrating: but don’t let this annoying quirk of nature to allow you to become despondent about getting that body you want.
No we shall no give in THAT easily, we shall fight back, and here’s how:
THE PROBLEM WITH FAT:
It’s not actually all about the aesthetic benefits of less abdominal fat – not by a long shot. Having excess timber around the middle is proven to be the worst kind of fat in terms of health, because this fat also makes its way around the internal organs (visceral fat) and causes all sorts of damage and problems.
On top of that, those who lay fat down around their middle are twice as likely to suffer from type 2 diabetes than those who lay fat down on their thigh’s and bottom.
Excess Belly Fat Causes Diseases:
It also causes more risk of sleep apnea, high blood pressure, cardiovascular disease, AND more scarily, you increase your risk of premature death in general.
So as you can see, it’s hugely important to make every effort you can to not only decrease excess belly fat, but to make long term changes that you can realistically stick to to safeguard your health well into old age.
Getting Rid of Fat For Good!
To help you give things a shake up I have devised a list of 10 simple strategies you can incorporate into your life every day, these will without a doubt give you that fat burning edge. Many of these are fat burning foods that really DO work, especially when combined together.
You will notice a lot of these strategies for burning abdominal fat involve around keeping your blood sugar levels balanced with low GIycemic foods. This is because it is the fluctuating sugar levels in our bloodstream that cause us to keep pumping out insulin, which then clears those toxic excess sugars from our blood. These sugars unless used for energy, mostly get pushed into fat cells – therefore expanding them (crikey!). And so you can see the correlation between sugar and fat.
How Much Sugar Can I Have a Day?
When you consider the average adult can only safely assimilate 7-9 teaspoons of sugar daily you can see how dangerous too much is. And I am talking ‘free’ or ‘refined’ sugars here, the likes of table sugar, honey, syrups, fruit juices, or any other type sugar that has been extracted from its and natural whole form.
This is why eating ‘whole fruits‘ in moderation doesn’t count because they still have all their fibers and nutrients in tact, and therefore your body has to do all the hard work of breaking them down, causing that ‘slow‘ and sustained release of energy we ate looking for.
Hit Fat From All Angles:
It’s important to try and incorporate as many (if not all) of these steps as you possibly can into your life. I truly believe that when you hit the belly fat demon from all angles it WILL eventually give up the ghost!
BURN BELLY FAT FAST – 10 EASY STEPS
Yes, these are number one, and I know I go on about this excellent super food A LOT in my posts, but I promise you I have good reason. Avocados help you burn belly fat, plus they are low GI which causes satiety, AND they are brimming with heart healthy monounsaturated fats.
They truly cannot be praised enough for their importance, not just with burning belly fat, but also their huge health benefits when it comes to lowering your risks of disease such as metabolic syndrome and type 2 diabetes.
Do yourself a huge favour and read more on the awesome benefits of avocados in my post ‘8 Amazing Avocado Facts’.
It is proven that eating a medium-sized avocado a day (I personally eat mine in the morning in my smoothie) will keep your blood sugar balanced all day, which will help you burn fat, and avocados burn belly fat SPECIFICALLY! This really does work – I find that if I skip my morning avocado I really do crave more sugar throughout the day.
Eating refined sugars, as delicious as they may be, will give you a rapid insulin response which ultimately leads to those sugars being laid down as fat (unless you are about to do a workout and immediately burn them off, but even then there are much healthier ways to fuel a workout than with simple sugars).
And do not worry about an avocado being high in fat as eating healthy fats in moderation keeps blood sugars stable, feeds the brain, skin, hair, nails and keeps our heart healthy. It is refined carbohydrates and sugar that make us fat. FACT!
Talking of low GI foods brings me on to wholegrains in general, the likes of granary bread, rolled oats, brown rice/pasta, millet, buckwheat and quinoa. A low GI meal or snack, perfectly combined with protein and a little healthy fat, will not only keep your fuel on a ‘slow burn‘ for hours, but will also keep blood sugar stable and halt sugar cravings in their tracks.
Keeping blood sugar stable stops the body from constantly pumping out too much insulin, and is something you really must start doing for yourself every day if you really want to blast belly fat for good. It is not only the cornerstone of long term health, but can also act as a preventative measure against many diseases and illnesses.
3. COCONUT OIL
I’m not saying you should go overboard with fats, but coconut oil in moderation is a known fat burner, among many other benefits. (Please check out my post on all the other ridiculously great benefits of coconut oil). You should try to replace your usual cooking oil with coconut oil and use it that way, rather than adding it as an extra fat.
Coconut oil is very versatile!
Coconut oil tastes great with all sweet products, like cakes, puddings, and chocolate, but I also love it with most savory cooking – especially stir fry’s and curries, it really gives them a fantastic nutty taste. In my opinion the only things I have found coconut doesn’t go well with are potatoes and eggs, but you may want to test this for yourself as it could just be a matter of personal taste.
Adding cinnamon to your diet helps to keep your blood sugar under control, because cinnamon affects insulin quantities and also works on blood sugar levels directly.
Just make sure you buy the good quality flaky type ceylon cinnamon bark (see pic), and not the hard rolls which is the cassia cinnamon. This is the type you will nearly always get if you buy it pre-ground from the supermarket, and it is NOT the healthy one.
Buy Your Own Ceylon Cinnamon:
Usually, the only way to ensure you are getting the flaky bark ceylon cinnamon is to not buy it pre-ground, but buy the bark and grind it yourself. If you are going to start using cinnamon every day, which I highly suggest you do for weight loss purposes, then please read my post about the benefits of cinnamon so you can see the importance of it for so many other reasons beyond fat burning.
You will find when you experiment you can add it to many of your meals and hot drinks and actually make them tastier! I add cinnamon to my morning smoothie along with my avocado, or add to porridge, granola or cereal.
You can also put a pinch in with your green tea, which just happens to be another fat burning food, so you can kind of see where I’m going with this – incorporating fat burning foods together to really enhance their effect works like an absolute charm.
5. GREEN SUPER FOOD POWDER
This is one of my fave’s for the simple reason that it offers so much more than just fat burning. Good quality green super food contains enormous amounts of phytonutrients and antioxidants that hit the system quickly and will make you glow from the inside out.
Green super foods burn fat because they are detoxifying, and when the body starts detoxifying it boots all the rubbish out of your fat cells which makes them SHRINK. Alleluja!
Green super food powder can also offer protection against a whole array of illnesses and diseases on a deep cellular level, such as lowering cholesterol, blood pressure and inflammation. It also helps prevent cell damage and detoxifies the body, making it a fantastic anti ager.
There are all sorts of green super food powders on the market such as wheatgrass, barleygrass, chlorella and spirulina – but always be sure to search for organic and good quality products as this will make a huge difference in what you are actually getting.
The best Super Food:
My absolute favorite that I could never go back from now we’ve found each other is Dr. Schulzes Green Super food blend. This is simply astounding in terms of how it makes you feel, and the noticible boost you get from it. I think the reason it works so well is because it is a blend of ALL the green super foods, and many other antioxidants – all of which well work in harmony with each other to make it much more powerful than any one thing on its own.
An oldie but a goodie, the old grapefruit for fat loss adage has been around since the eighties (who remembers the grapefruit diet?). But it so happens there is a lot of science behind how this works because grapefruit reduces insulin resistance, decreases blood sugar AND helps to stop the body from storing fat. Almost too good to be true, but the proof is in the research.
Try Adding Grapefruit Every Day!
Studies have shown that eating half a grapefruit before each meal up to 3 times a day can help you to lose between 2 to 3lbs a week, and this is supposedly without changing your diet in any other way. It may be too much to try and do this before every meal, but it is certainly worth having half a grapefruit with your breakfast like I do – and definitely before high fat meals.
Or go the whole way and eat half grapefruit before every meal to really test these findings for yourself. Every little helps, and it all goes towards keeping that belly fat down which is the aim here – finding small things you can do EVERY DAY for the long term.
7. GREEN TEA
Green tea is something I drink at least 2 cups of a day because it helps to raise metabolism, therefore helping you to burn fat more efficiently. Not only that, but green tea contains a myriad of antioxidants, including the polyphenol EGCG.
EGCG is only found in green tea leaves, and can also help control diabetes due to its effect on blood sugar. It’s also great for helping to keep the heart healthy, the brain functioning correctly, AND it also gives your physical performance a boost. I find green tea great for when I’m studying as it keeps me alert and helps my memory too.
Bananas can actually speed up your metabolism, AND give your body a helping hand in building lean muscle tissue. Having lots of lean muscle on your body is a fat burner initself, the reason being muscle burns over double the amount of calories even when resting than fat. Awesome!
They are also full of fiber and nutrients – all of which will help keep you full for longer, and at only 90-100 calories for a medium-sized banana they are a great little on the go snack. Check out all the other benefits of eating a banana a day, you will be surprised by all their other health benefits.
Talking of building up muscle mass leads me on to the next step on your belly fat blasting list. We all know the importance of exercise and you really should find ways to incorporate it into your life whenever you can. You don’t even need to spend hours in the gym or pounding the pavements (which is actually not good for your joints anyway) as recent research has shown that short blasts of 5-10 minutes 2-3 times a day can be as effective as some more hardcore forms of exercise.
Raising Your Heart Rate:
It is most important to make sure you get your heart rate up to a point where you are pretty breathless. This is actually quite an easy thing to do and can be done almost anywhere.
You could run up and down your stairs at home for 10 minutes which quickly does the job of getting you huffing and puffing, or you could do a blast on the skipping rope or exercise bike. If you’re an outdoorsy type you could do a power walk to work a couple of times a week, thus saving on transport fares.
There are literally a million ways you can incorporate exercise into your life no matter how busy you are. And to keep you in fat burning mode you need to keep that muscle mass up, because muscle BURNS MORE CALORIES than fat even when you are resting. Yes you heard that right, which is why this step is so important.
The Quickest and most effective fat burning exercise EVER!
One of the quickest, easiest and fastest ways to blast unsightly belly fat is through the simple exercise of hula hoping. It tones your stomach and your thighs to perfection if you keep it up every day for about a month or so, and you actually start to feel slimmer straight away as t does such a fab job of pulling your stomach muscles in.
Please check out my post ‘Best Belly Fat Blasting Exercise’ and you will find out how to use the weighted hula hoop (you need a specialised weighted hula hoop for the best effects), how often to use it, and which type to buy.
All hail sleep! Another fantastic fat burner. An average 150lb person burns around 63 calories an hour while sleeping – averaging about 500 calories in an eight-hour sleep. So that’s a free calorie burn! Not to mention the fact that you can’t eat whilst sleeping, meaning the more sleep you can get the less time you actually have to be thinking about, and eating, food.
Blood Sugar Control:
Another great reason to acquire more sleep is to keep blood sugar stable which will help to stop sugar cravings the next day. When we haven’t had enough restful sleep we often crave high carbohydrate and sugary foods. This can be a dieting disaster, because with willpower low as it is when we are tired, we often give in to these cravings and yet again setting ourselves on that spiraling sugar train.
Quality Sleep is Vital!
It is important to make sure you are getting good sound, and quality sleep to gain all these benefits. You may want to set an app on your phone, or better still invest in a decent fitness tracker which will help you on your health and fitness journey. It also has added cool features, such as reminders to exercise, heart rate monitoring and step counting.
Other Super Foods:
Want to find out what the cheapest, and easily available super foods foods are? They are right in front of you every time you go into your local supermarket, you just need to know what to look for. Read my post ‘The 10 Healthiest and Cheapest Superfoods’
For a more in depth look on how to lead a healthy lifestyle and make life long changes please read my ‘Ultimate Guide to a Healthy Lifestyle’ and start using these easy tips today!
Thank you for reading and enjoying this article, I hope it has helped you and given you some tips on improving your life and health. As always, my aim is to bring you the latest information and unbiased research in the health and fitness industry. Please feel free to leave a comment or a question below as I would love to hear your thoughts and whether you have tried and tested these tips. Did they work for you? I would love to know your results.