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, but if you do these 10 easy things every day then 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, and this problem is only exacerbated as we age and our thyroid’s and metabolism’s get slower. How terribly unfair and frustrating… but don’t let this annoying quirk of nature allow you to become despondent about getting that body you want.
No, we shall not give in to the flab 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 – ok, so it is a little bit, but moving on… Having excess timber around the middle is proven to be the worst kind of fat in terms of health as this fat also makes its way around the internal organs (visceral fat) and causes all sorts of damage and nasty health 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, so this is yet another valid reason to work on your waistline specifically!
Excess Belly Fat Can Drive Disease:-
Too thick a waistline will put you ate higher 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, and these will without a doubt give you that fat burning edge you are looking for. Many of these fat burning foods that really DO work, especially when combined together.
You will notice a lot of the strategies used for burning abdominal fat involve keeping your blood sugars balanced with low gIycemic foods. This is because it’s the fluctuating sugar levels in your bloodstream that cause your body to keep pumping out insulin in order to clear those sugars from the blood, after which, unless they are being used for energy, will mostly get pushed into fat cells, thus expanding them… crikey! And by expanding, I mean you will get bigger, making the correlation between sugar and fat glaringly obvious.
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 about ‘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 whole and natural form. Yes, some of these sugars may very well be considered healthier than others, but they are still a free sugar!
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 you need to stop those cravings.
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 – DO THESE 10 EASY THINGS EVERY DAY:-
When it comes to burning belly fat avocado’s come in at number one. I know I go on about this excellent super food A LOT in my posts, but I promise you I have good reason as not only do they help you torch belly fat faster, but they are low GI (which causes satiety), AND they are also brimming with heart healthy monounsaturated fats.
Yes, avocado’s can’t be praised enough for the role they can potentially play not just as a weight loss food, but also their other health benefits when it comes to lowering your risk of diseases such as metabolic syndrome and type 2 diabetes.
It is proven that eating a medium-sized avocado a day (I personally eat mine in the morning in a protein 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 and addictive as they may be, will give you a rapid insulin response, and this 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 refined sugars).
Do not worry too much about the avocado being high in fat as eating healthy fats in moderation keeps blood sugar stable, feeds the brain, skin, hair, nails, and keeps your heart healthy. It is refined carbohydrates and sugar that are the worst offenders in making you 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 under control stops the body from continually pumping out too much insulin and is something you really have to work on 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 disease.
3. COCONUT OIL
Now, while you should definitely not go overboard with fats, coconut oil in moderation is a known fat burner, well that is actually just one of the many benefits it has. 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 into your diet. And don’t just use coconut oil as it is actually a saturated fat; use other healthy oils too such as avocado, hemp, flax, and extra virgin olive oil
Coconut oil is very versatile!
Coconut oil tastes great with all sweet products such as cakes, puddings, and chocolate, but I also love it with most savory cooking – especially stir fry’s and curries as it really gives them a lovely 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 as cinnamon affects insulin quantities, and also works on blood sugar levels directly.
Just make sure you buy the good quality flaky 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 and grind it yourself!
Usually the only way to ensure you’re 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 other amazing benefits of cinnamon and you’ll see its benefits go far beyond fat burning.
You will find when you experiment with this warming spice, that you can add it to many of your meals and hot drinks and actually make them tastier. I add cinnamon to my morning smoothie; or to porridge, granola or cereal.
You can also put a pinch of cinnamon into your green tea (which also happens to be another fat burning food), or other herbal teas, turmeric milk etc… so you can kind of see where I’m going with this – incorporating fat burning foods together to really enhance their effect. I’m calling it fat burning food stacking!
5. GREEN SUPER FOOD POWDER
This is one of my favorite’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 will hit the system quickly and will make you quite literally 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 in turn makes them SHRINK. Aleluja!
These super food powders are extremely high in anti aging antioxidants, and can also offer protection against a whole array of diseases on a deep cellular level. These include the lowering of cholesterol, blood pressure, and inflammation; they can also help prevent cell damage, and detoxify the body and mind.
Finding Good quality superfood:-
There are all sorts of green super food powders on the market, such as wheatgrass, barleygrass, chlorella and spirulina. Always be sure to search for organic and good quality products as this will make a huge difference to what you are actually getting.
Please check out this awesome list of the best superfood powders where I have painstakingly researched the best products available with both good reviews and great value, and that I know will make your world a better place and your weight loss efforts enhanced.
It never ceases to amaze me the powerful nutrient dense products that we have readily available to us nowadays, and they allow us to experiment and take our health to never before known heights… exiting times! I am passionate about this stuff (especially green super foods), as they have been a big part in my own health transformation.
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 as grapefruit reduces insulin resistance, decreases blood sugar, AND to boot helps 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 do before every meal, but it is certainly worth having half a grapefruit with your breakfast like I do – and definitely before high fat meals as it is supposed to help your body break down fat.
Or go wild 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. Be sure to let me know if you have success with this!
7. GREEN TEA
Green tea, along with other metabolism boosting drinks, is something I drink at least 2 cups of a day because it helps to raise metabolism, and 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 will help give your physical performance a boost before exercise. 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 also give your body a helping hand in building lean muscle tissue. Having lots of lean muscle on your body is a fat burner IN ITSELF, the reason being muscle burns over double the amount of calories even when resting, than fat.
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.
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 just as effective at keeping weight down and fitness levels up as some of the more hardcore forms of exercise.
Raising Your Heart Rate:-
It’s 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, punch bag, 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 like I said, muscle is a HIGHER CALORIE THAN FAT even when you’re just sitting on your butt – which is why this step is so important.
Protein and Exercising:-
If you are doing a lot of exercise and want to be sure to build adequate muscle, then you may need a protein supplement. These can come in many forms but a plant protein supplement is preferable even if you are a meat eater. Many people find that isolated whey protein (which is dairy) gives them bloating and problems, plus dairy products contribute to inflammation in the body, so keep it plant based.
There are lots of wonderful vegan protein powders on the market what with the explosion of plant based eating, so therefore you should take full advantage of this. Protein will help you build lean muscle mass, which burns fat, and if you are vegan or plant based then it is recommended you take a supplement whether you’re training or not.
In the fight against the flab, a high protein diet will keep your metabolism high which of course helps with weight loss. So be sure to add decent portions of protein with every meal, and pick lower carbohrdrate foods too.
How much protein?
For weight loss purposes you should aim for at least 1 gram of protein per 1 kg of body weight. You can even go up to a maximum of 2 if you have a lot of weight to lose or are lifting heavy weights.
Top Tip:- Eating 30 grams of protein powder (or equivalent amount that makes up 30 grams of actual protein) within 30 minutes of getting up will help keep you in a fat burning state for longer. This can be very effective after a night of fasting (which is basically just sleeping), but it must be just protein and no carbs. A great way to do this, and make it a filling breakfast too, is to whiz up your protein powder with some no added sugar nut milk, and half a large avocado and have that as your actual breakfast – this really keeps you full too.
Type of protein to use for the best fat burning effects:-
As mentioned earlier plant based is best, but you could also either blend or alternate a couple of different types; or go for a pre-made blend. These are good because they already have perfectly blended amino acid profile’s (which can fall short in some lone plant based proteins), and often the blends will have added enzyme’s, vitamin and minerals, plus green superfood powders – making them like a meal in themselves.
If you can afford it, it is best to buy the highest quality organic products you can find. If it’s something you are going to be putting inside your body every day then you should try to make sure it’s something nutritious. Here I have put together the best value and highest reviewed plant based protein powder’s for you so you can be sure you are getting good quality products.
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, especially if you keep it up every day for about a month or so, and you do actually start to feel slimmer straight away due to the fact that it does such a great job of pulling your stomach muscles in.
You will need a weighted hula hoop for this, and not a kiddies one if you want the best effects. You can buy them pretty cheaply on Amazon.
All hail sleep, another fantastic fat burner! An average 150 lb person burns around 63 calories an hour whilst 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 while your’e sleeping; so 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 under control, which in turn will help to stop sugar cravings the next day. When you haven’t had enough restful sleep you will often crave high carbohydrate and sugary foods which can spell dieting disaster, because with willpower low, as it is when you are tired, you’re far more likely to cave when the sugar monster strikes.
Quality Sleep is Vital
It’s very important to make sure you’re getting good, sound, quality sleep to gain all these fat burning benefits. You may want to set an app on your phone, or invest in a decent fitness tracker which will help you on your health and fitness journey; they also have added cool features such as reminders to exercise, heart rate monitoring, and step counting.
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.