Would you like to learn how to burn belly fat fast? Well, along with certain weight loss foods there are 3 quick and easy steps you should put into action right away if you want to see great results.
Let’s face it, having excess belly fat is not only bad for health reasons alone. It can also make you feel really uncomfortable, not just in your clothes but in yourself, and that’s a whole lot worse.
Feeling bloated is something we all suffer with from time to time. Sometimes it’s simply just the short term effects of over indulgence over Christmas or a holiday. But bloating is very different to actual belly fat, which is usually just temporary water retention or gas.
Blasting Belly Fat for Good
Either way, you want rid of this uncomfortable bloat or belly fat as soon as humanly possible. And, you would love to see yourself with a toned, flat stomach right?
While we cannot promise miracles, there are some simple strategies you can use both short term and long term. These strategies will help you to keep belly fat to a minimum AND keep your body in fat burning mode in general.
Firstly (and you may not want to hear this), losing fat will require you put in some kind of effort. You don’t get something for nothing here, so there will be a bit of work involved.
However, we would never advocate those dangerous starvation diets where you eat half a grapefruit a day (or some other extreme calorie restricted and dangerous program). Plus, we presume that you like food and want to enjoy your life too right?
When you go in for these kinds of extreme diets, then any weight you may lose will be mostly fluid at first. Also, quite alarmingly, your body will be triggered into starvation mode. This is where, fearing it is living in times of scarcity, it will decide to hold on to that fat more tightly (the absolute opposite of what you’re actually trying to achieve).
These diets ONLY work in the very short term. Or, rather they ‘appear’ to work, but as soon as you start eating normally again, you will pile the weight back on (and often more on top).
This kind of starvation diet will mess up your blood sugar and your metabolism. Both of which will only serve to make you bigger in the long term.
Making new neural pathways in the brain
Yes, you will lose weight quickly if you apply these 3 steps, but the ultimate goal is lifelong changes to eating habits if you don’t want to be back at square one again very quickly.
Learning new and more effective ways of doing things creates new neural pathways in your brain. Pathways that will serve you better than the old dysfunctional ones.
How to Create Healthy Habits
Creating new neural pathways through learning, and more importantly doing new things over and over again, will help you to create new habits. It literally does all start in your brain!
Yes, it may sound boring and like hard work, but it’s a simple process which is highly effective. Once you have formed these new habits and rewired your brain, then it will never seem like an effort again.
Think of it like this: brushing your teeth is a habit and something that you do every morning and night without even thinking about it. It’s gone past the stage of being a chore. You simply do it, and that’s it. Well, you can get to this place with anything if you repeat it enough times.
66 days to new habits
In fact, research shows that it takes 66 days for something to become a habit. And, this isn’t too long when you consider it will then be a habit for life.
In theory, this means that if you start regular exercise or other healthy activities, and stick at them religiously for 66 days, then you will effectively formed a new habit. You don’t necessarily have to do this new thing every day, but it’s the regularity for that length of time that counts.
Building new belief systems
Building new neural pathways will in turn start to change your current belief system (one that obviously isn’t working for you) about yourself and food. To kick start this process, you’ll need a plan. One where you start seeing results fast, but also in a healthy way.
Seeing fast results is crucial to stopping most people from throwing in the towel too soon. It’s too easy to give up in a world where we want everything here and now. But, if you follow these tips and strategies immediately, you could get a flatter stomach within days.
This is because the extra fibre, antioxidants and phytochemicals from these healthy plant based foods will help to detox your system quickly. You may also see more ‘glowing’ in your skin and eyes, not to mention more enhanced energy levels to boost exercise endurance.
4 Weeks To A Flatter Stomach
Here are our 3 healthy steps that should not take up too much of your time, and which also need only minimal cash.
If you are strict with these 3 steps then you should see a noticeable change in your appearance (not to mention your confidence) within just 4 weeks.
You will start seeing a flatter stomach within days, giving you the incentive you need to push on further.
The NO calorie counting diet!
This diet is simple as it requires no calorie counting and you won’t go hungry. However, you should stop eating before you feel full because eating too much puts the digestive system under huge strain.
When you start eating good quality, high fiber, low sugar and nutrient dense foods your body will tell you when it has had enough and you should listen. This part is very important!
The inevitable slip-ups
You will get a feel for things as you go, but don’t beat yourself up if you have a slip up. Just forget about it and move on instantly. DO NOT make the mistake of waiting until the next day (or week) to start your diet plan again. If you do this, you will never break this unhealthy cycle and it will be the kiss of death for your plans of a healthier body.
This simple rule of moving on from a slip up INSTANTLY will determine whether you will be successful in your efforts to lose weight or not.
How to Burn Belly fat Fast – 3 Quick and Easy Steps
1. CUT OUT REFINED SUGARS
This is an obvious one, but it is sugar, not fat that is making you fat. And, by sugar, we mean all refined carbohydrates including white bread, rice, pasta and refined flours. These are included as sugars because they act the same as sugar in the body by inducing a high insulin spike.
These foods are junk because they are clogging up your system and ultimately being stored as fat. Cutting these foods out really isn’t as hard as it sounds. We will be giving you replacements that should not only keep you satisfied, but help you break that sugar cycle that’s keeping you from losing weight.
This diet works by keeping your blood sugar stable, so is therefore a diet full of low GI foods that will help you to achieve this. Keeping blood sugar on an even keel will help stop you from laying down fat stores, and also slash your risks of many diseases.
Stop eating these foods for long-term results
- Confectionery – including cakes, chocolate, biscuits, sweets or anything containing refined sugar, glucose, sucrose, fructose, honey or other syrups.
- White rice
- White flour
- White Bread
- Sugar in general
- Fruit juices
- Fizzy drinks
- Fast junk food
2. ADD IN THESE HEALTHY FOODS
- WHOLE FRUITS AND VEGETABLES – in ABUNDANCE. Eat them as raw or lightly cooked as possible for their live nutrients and fat burning enzymes. Check out the raw food diet.
- AVOCADOS – Eating half an avocado a day will not only help to keep your blood sugar stable, but you will feel fuller for longer. Avocados help reduce your cravings for both sugar and high carb foods. They can be a great addition to your diet in moderation only (a serving of avocado would constitute 1/4 of a large fruit, or 1/2 of a medium or small). If you don’t like them, then whizz them up in a smoothie with a ripe banana and cocoa powder. Tastes just like a chocolate milkshake. Or, make a delicious, nice-cream bowl.
- NUTS AND SEEDS – (in moderation, no more than 30g per day). Brazil nuts, walnuts, almonds, cashews, pumpkin, chia, sunflower and sesame seeds are all whole fats that will help keep you satiated and full.
- PROTEIN – such as legumes, tofu, soy beans, nuts, seeds and good quality protein powders. Protein needs to make up a big part of your diet as it will fill you up and help reduce cravings. It will also keep you from losing fat instead of precious muscle, which can be a major problem when losing weight rapidly. Muscle burns more calories than fat on your body because it needs energy for motion, unlike fat. Therefore, the more muscle you have, the better. Protein also helps to keep you metabolism stoked and your body in fat burning mode, but refined carbs have the opposite effect.
- PROTEIN POWDERS – If you are in fact eating a highly plant based diet, trying to lose weight, or are doing a lot of exercise, then you may struggle with meeting your protein needs. This is where a plant protein shake can be of help as a meal replacement or snack.
- FAT BURNING FOODS – These include blood sugar stabilising cinnamon, broccoli, berries, grapefruit, green super food powder, hemp seeds, cacao, walnuts, weight loss promoting avocados and pumpkin seeds. Try to eat them as often as possible with your meals and snacks as an alternative to your usual foods (and not as well as) if you want to see weight loss.
- See full list of fat burning foodshere.
3. BELLY FAT BLASTING EXERCISE
Doing some form of exercise is another crucial step to blasting fat for good. You don’t need to join a gym, or even leave your own home, if you do this effective exercise for about 20-30 minutes per day.
If you want to know which exercise burns the most belly fat, look no further than the hula hoop.
You can HULA HOOP anywhere that you have about a square meter of room. This includes in front of the TV or listening to music. In fact, this is a great way to exercise as it will help the time pass faster and alleviate boredom.
You really need to purchase an adult sized weighted hula hoop as it will help you tone up more quickly and effectively.
Hula hooping is also great for getting those toned sexy abs, whether you are a male or female.
Hula Hooping And Stomach Toning
Hula hooping burns belly fat fast when done correctly and really gives your abs a really good workout. It can actually burn 600-800 calories an hour!
You can actually feel this exercise shaping and toning you whilst you’re doing it, and that feels fantastic.
Mix hula hooping with some other kind of weight bearing exercise for best results, as per list below.
Make sure you are hula hooping correctly. It may take some getting used to, and it could take you a while to even be able to keep the hoop up, but practice and you will master it quickly.
If you don’t want to hula hoop, then to get the flat stomach you desire you really must do some form of exercise. This would preferably be a mix of weight bearing and cardio for at least 45 minutes 3-4 times a week.
Other great exercise to include with your hula hooping regime include:-
- HITT training
- Gym workouts
- Power walking
- Hill walking
- Fast swimming
- Kettlebell workouts (check Youtube to learn the moves)
Natural Metabolism Boosters
There are some natural weight loss products that can be effective in giving you that extra fat burning edge when used alongside a healthy diet and exercise plan. Look at them as something that can compliment your weight loss efforts, especially in the initial stages when you really want to see noticeable changes in order push yourself into carrying on.
In these Amazon Reviews you will find the best all NATURAL weight loss supplements. They are all the highest reviewed that have actual scientific research behind them, plus the testimonies of lots of happy customers.
Scientific research, safety, and good customer reviews are the three crucial things to look for in products such as this.
Long term weight loss is about changing small things daily that add up over time. Changing habits can be done with patience and consistent effort until it is no longer an effort.
Fast weight loss is about more drastic (yet still healthy) actions. This means cutting out all sugar and refined carbs, eating lots of protein and low carb, healthy foods, and fat burning exercise.
18 thoughts on “How to Burn Belly fat Fast – 3 Quick and Easy Steps”
Hi Clark, thanks for reading and I’m glad you found the article informative. I think most of us could do with eating more fruit and veg, it’s just a matter of making the effort to do so. It’s totally worth it!
Never thought of hula hooping as an exercise to lose belly fat fast! But it’s a good one that I’m thinking to incorporate into my exercise routine.
I’m trying to get rid of all refined sugars for 2018. Its fairly easy not to buy anything with refined sugars on my side, but my husband has a deep sweet tooth, any advice to help us both quit that sugar addiction?
Hi there, yes you really should give hula hooping a go as it is fantastic, and you don’t actually feel like your’e exercising as it’s just so much fun.
As for giving up sugar, I know how hard that is and my boyfriend is a sugar monster as well ha ha. But I am gradually cutting him down by adding Xylitol or Stevia as a sweetener to tea, coffee, cakes, biscuits and other baked goodies. And you can also add ripe mashed banana as a sweetener to these things as well.
Another great banana use is for making ice cream. Just slice really ripe banana and freeze then whizz up in a high speed blender with a dash of milk and maybe some frozen blueberries if you want blueberry ice cream. I t really is delicious as the bananas really take on a gooey texture. I have tried adding other fruit but nothing works as well as the blueberries.
Hope this has given you some ideas and please feel free to get back to me with any other questions. Thanks
I loved hula hooping in my childhood, but never did it since then… and I really had lots of fun doing it. One thing which works for me very effectively as a quick workout without going somewhere is a mini trampoline. Did you ever try this?
Hi Katrin, you should definitely start up hula hooping again as its just so much fun! And, yes I had a trampoline as a kid and absolutely loved it.It has never occurred to me since then to do it again, but what a great idea. It would also be a fantastic, minimum impact (good for joints) workout. Thanks for the great idea, I may even try this out and do a post on it soon. Keep your eyes peeled.
I love the idea of hula hooping! I can see how that would strengthen abs really quickly. And, thanks for the reminder that there are no shortcuts, we’ve gotta get rid of that sugar if we want a slim belly.
Hi Penelope, yes hula hooping is so good! I think I love it so much because it is great fun and kind of reminds you of your childhood, and yes sugar really is the enemy of our bellies. The more we can cut it out the better, in fact you might also enjoy my post as I believe this has some really helpful tips and advice.
Great post that advises about getting rid of belly fat. It is a common problem especially for mums after giving birth to many babies. Great read and I will share it with others for sure.
Hi Sarah, glad you enjoyed it. Yes excess skin and belly fat can be a problem for mothers after child birth, but hopefully by adding a lot of these fat burning foods along with exercise, there may be some improvements.
Hi, what a great article with such easy steps about reducing belly fat. As always, this article of yours is also very very helpful especially for busy mums who don’t have enough time to workout and want to get rid of belly fat. Great article!
Yes Sarah, I know belly fat can be a problem for most of us but it can be relatively easy to get rid of if you know a few simple hacks. Just a few small changes here and there can build up to a big change over time. I am glad this article has helped you, and thanks for reading.
Hi Sarah, yes it certainly worked for me which is why I thought I should share the information. Belly fat is something that many people seem to struggle with as it seems to be do stubborn. Mine is for sure, but I lost it easier following the advice in my post.
I really like your post and it reminded me of those things I did before that I seldom do now, like exercising and my former diet. Hula hooping was good but no adult hula hoop available here now, so can’t do it anymore. Cutting out sugar and bread was my former diet but with kids and a husband who love them, I need to provide them somehow. This made my diet worst for me since I’m the one cooking and baking, and I prefer homemade food to assure healthy foods on my table. However, I believe I can find a way for that. Thanks for this article.
Hi Eli, I know how hard it is to lose,weight with a family demanding certain foods. At least you ate doing lots of home cooking so you have control over what goes into your food, which is the main thing.
It’s a shame you can’t get the weighted hula hoop, you can usually get them on Amazon. It’s such an easy exercise to fit in around a family. Anyway I hope you can find an alternative. I actually think investing in a kettle bell is a great thing to do as you can use it at home and there are literally hundreds of differnt exercises you can do with it if you look online. Also, it’s an all over body workout.
Oh no! Not my biscuits! Really, I just learned how to make the most awesome biscuits….. but I guess I can save them for special occasions. I love avocado though and I think I will have to get me a hula-hoop now. That actually sounds like a fun way to lose weight. Thank you for sharing this!
Hi Kristi, I feel bad taking your biscuits away from you now lol. Perhaps you could make your own healthier lower fat versions, just a thought. I often make my own treats because I can control the amount of sugars and fats. Good alternatives to these that you can use in baking are coconut oil, fruit puree’s, dried fruits, xylitol, date syrup, dark chocolate, coconut flour, mashed banana. The list is endless with a bit of imagination.
And yes, hula hooping really is an awesome fat blaster; just give it a try!
Hi, yes, I know a very low carb diet is great for fat loss and I try to stay as low refined carb as possible, but I do find I need wholegrain carbohydrates as I train a lot. Another reason is mood; I found when I did a keto diet that it triggered my depression. Wholegrains help the brain produce serotonin, which is obviously needed to keep mood stable (especially for anxiety conditions), so it wasn’t good for me personally.
Also, there has been a lot of research lately questioning how healthy the keto diet really is long term, especially if it means you are upping your animal protein too high.
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