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 apply my 10 very easy daily steps then you will soon be rocking that beach body in no time; not to mention glowing beautiful skin and LOTS more ENERGY!
Unfortunately, our clever little bodies get used to our normal strategies of trying to shift excess fat, and annoyingly seem to hold onto it more tightly than ever. This is usually down to long term yoyo dieting that can mess up metabolism and all sorts of other stuff that I won’t go into right now.
And these problems, unfortunately, are only exacerbated as you age and your thyroid and metabolism gets slower in general. Unfair and frustrating it may be, but it doesn’t have to be this way if you are willing to make a few permanent lifestyle changes, and not let this annoying quirk of nature allow you to become despondent about getting that body you want.
Is Belly Fat Dangerous?
It’s not 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, as this fat also makes its way around the internal organs (visceral fat) can eventually cause all sorts of damage and trigger 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 thighs and bottom; so this is yet another valid reason to work on your waistline specifically.
Excess Belly Fat and Disease
Too thick a waistline will put you at 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.
How to Lose Belly Fat Naturally
This list of 10 simple strategies can easily be incorporate into your life every day and will without a doubt give you the fat burning edge you are looking for no matter what your age or current size. The specific fat burning foods below work best when combined together (not necessarily all at once, but try to add ALL of them to your diet in general).
You will notice a lot of the strategies used for burning abdominal fat involve keeping your blood sugar balanced with lots of low GI 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 them from the blood, after which (unless they are being used for energy) will mostly get pushed into fat cells – thus expanding them… not good!
And by expanding, I mean you will get bigger and bigger until you make changes to stop the process, 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 then see how dangerous too much is, and also how easy it is to have too much and not even realise it. I’m 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.
For the record, eating ‘whole’ fruits in moderation doesn’t count as free sugar, because they still have all their fibers and nutrients in tact and therefore your body has to do all the hard work breaking them down – thus causing a slow and sustained release of energy over a period of time.
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 from all angles, plus learn new eating patterns for life then you will have major success in weight loss and fat burning.
When it comes to burning belly fat, avocados come in at number one on the list. YES, they’re a a fat, but they are a fat burning fat as they are low GI (which causes satiety), and they’re also brimming with heart healthy monounsaturated fats.
Avocados can’t be praised enough for the role they can potentially play, not just as a weight loss and fat torching food, but also their other simple astounding health benefits such as potentially lowering your risk of diseases such as metabolic syndrome and type 2 diabetes.
It’s proven that eating a medium-sized avocado a day (I personally eat mine in the morning in a weight loss shake) will keeps my blood sugar balanced ALL day. This in turn helps me to burn fat; and as avocado’s are low GI they help to 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, so you can test this one for yourself.
Eating refined sugars (as delicious and addictive as they may be) will give you a rapid insulin response, and this ultimately leads to them being laid down as fat. Unless of course 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 fear too much about avocado’s fat content, 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, and not healthy fats in moderation.
Talking of low GI foods brings me on to wholegrains in general, the likes of granary sourdough 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 fuel your body for 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 many modern day diseases.
3. COCONUT OIL
Now, while you should definitely not go overboard with fats, coconut oil in moderation is a known fat burner, and that is 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 (which is actually a saturated fat); use other healthy oils too, such as avocado, hemp, flax and extra virgin olive oil
Uses for Coconut Oil
Nutty tasting coconut oil goes 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 healthiest one.
Grind your own Ceylon Cinnamon:-
Usually, the only way to ensure you’re getting the flaky bark ceylon cinnamon is to not buy it pre-ground; instead buy the bark and grind it yourself.
You will find, when you start 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, porridge, tasty homemade 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 even add it to these other tasty fat burning drinks. So, you can kind of see where I’m going with this, incorporating fat burning foods together to really enhance their effect, almost like fat burning food stacking.
5. GREEN SUPERFOOD POWDER
This is one of my favorites for the simple reason that it offers so much more than just fat burning alone. Wow, it’s awesome stuff! – 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 superfoods burn fat because they are highly detoxifying; and when the body starts detoxifying it boots all the rubbish out of your fat cells, in turn causing them SHRINK – aleluja!
Super food powders are also 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, chronic inflammation and cell damage.
High 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 and how well it will work. Believe me, if you cheat on this and buy rubbish you really won’t get the same benefits; I’ve made this mistake too many times myself.
Please check out this thorough list of the most nutritious superfood powders on the planet, which I researched thoroughly to find the highest quality products available that offer both good reviews and great value. There are affiliate links on that particular post on which I make a small commission if you happen to make a purchase. But I don’t even care about that, and it’s not why I am directing you there – I’m just passionate about them and simply want you to experience the same effects from them that I have.
An oldie but a goodie! The grapefruit diet has been around since the eighties, 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 helps 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 belly fat to a minimum. Just be sure to make allowances for all that extra grapefruit in your daily calorie allowance.
7. GREEN TEA
Green tea, along with other metabolism boosting drinks, are something I drink at least 2 cups of a day as they to help raise metabolism and therefore help you to burn fat more efficiently. Not only that, but green tea contains a myriad of antioxidants, including the unique 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 great for helping the brain functioning correctly and to 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 they 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 weight loss plan. We all know the importance of exercise, and the fact that you really should find ways to incorporate it into your life whenever you can.
But fortunately, you don’t 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 and longer 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’re pretty breathless. MOST IMPORTANT! This is actually quite an easy thing to do and can be done almost anywhere – you could either 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 – easy! If you’re an outdoorsy type then you could do a power walk to work a couple of times a week and save 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 burner than fat, even when you’re just sitting on your butt doing nothing.
The 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 in and toning those stomach muscles.
You will need a weighted hula hoop for this, and not a kiddies one if you want the best effects. Check out this post on using a hula hoop correctly if you need some pointers.
Do I need protein supplements if I exercise?
The answer to this is not necessarily, but if you’re doing a lot of exercise and would actively like to muscle then you may need a protein supplement. This may also be true if you are a vegan or plant based eater as your needs will be different due to plants not containing as high amounts as protein.
With such a selection of so many different types of protein powders on the market it is hard to know what to choose, but a plant based protein powder 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 it’s best keep it plant based.
Low Carb Foods
In the fight against the belly flab, a high protein diet in general will keep your metabolism stoked which in turn boosts fat burning. Be sure to add decent portions of protein with every meal, and also pick low carb plant foods as an extra fat burning measure.
Eating a high protein, low carb diet in general (I’m talking refined carbs here such as simple sugars, not complex carbohydrates) is one of the best tried and tested methods of weight loss along with your fat burning foods and a regular exercise plan.
How much protein do I need?
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 the 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 when sleep), but it must be just protein and no carbs.
A great way to do this, which makes 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 keeps you full until lunch.
Best Protein Powder for Fat Burning
Plant based protein is best, but you could also either blend or alternate a couple of different types. Or, go for a pre-made blend which will already have perfectly blended amino acid profiles (which can often fall short in some lone plant based proteins) – many of them will have added enzymes, vitamin and minerals, and sometimes even green superfood powders too.
All hail sleep – another fantastic fat burner! An average 150 lb person burns around 63 calories per hour whilst sleeping alone, averaging about 500 calories in an eight-hour snooze. 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 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 help 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 for instant energy, which can spell dieting disaster. When willpower is low (like it is when you’re tired) you’re far more likely to cave when the sugar monster strikes.
Getting Quality Sleep
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. Sleep is the absolute CORNERSTONE of good health and vitality and if you don’t get adequate amounts then everything will suffer.
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.