How to lose belly fat fast is a question we all want answers to. That feeling of having to look down at a podgy belly isn’t attractive and doesn’t make you feel great about yourself either.
After having our second child it was a feeling Demi was all so familiar with. Fortunately she was able to lose her belly fat pretty quickly to her relief but it isn’t always so easy.
If you have excess fat you’d just love to lose from your belly here’s the hard fact. Typically your belly fat is the first place you tend to store fat and the last place you will totally lose it from through your weight loss journey. However you will definitely see a reduction in your belly fat as you lose weight.
- Related – How To Lose Weight Fast In One Week
Apart from the fact that the belly is usually the first place you store fat there are in fact a few other factors that will cause you to specifically store fat around your belly. And these include;
Stress causes fat storage, yes you heard it, listen to this! So when you are stressed your body releases a hormone called Cortisol, in itself its fine, it tells your body to release sugars into the blood because your body thinks it needs energy to run away or fight.
It’s a fight or flight response that we have as ‘animals’. The problem is we are not running or fighting anyone and this energy isn’t used, in fact the body takes this energy from fat stores around the body and stores it in your abdomen!! That’s your belly! Why? Because this is where more of your Cortisol receptors are for easy access when your next stresses. Remember this is a problem if you’re always stressed. It’s a long term effect. This is partly why you should exercise more if you suffer from stress.
all sorts of hormonal imbalances occur if you don’t get a proper night’s sleep. Something we are both guilty of with two very young children. It’s the most underrated component in weight loss. When you’re tired you have these cravings for sugar, that’s because there are hormones called Leptin and Ghrelin. Leptin levels decrease and Ghrelin levels rise leading to increased hunger.
Poor sleep also raises Cortisol levels and we now know what that does to our fat burning potential. It stops us losing weight and stores fat on our belly.
So make sure you are getting no less than 7 hours sleep a night as a minimum. Try where possible to have a bed time so your body can get into a routine.
3. Bad eating
We should all know by now that weight gain is caused through bad eating habits be it the wrong foods or simply overeating. Reducing what you eat and swapping out all bad foods would be the first place to start.
4. Lack of exercise
The last reason for having that belly fat could be due to a lack of exercise. Do you have a sedentary lifestyle and could you make some time to exercise more.
How to lose belly fat fast
Let’s look at what you can do to lose that belly fat fast!
1. Get more sleep
As we mentioned earlier sleep is so important for your weight loss success. Try to get at least 7 hours of sleep to help control your hormones related to hunger and fat storage. You will feel more energised throughout the day keeping you pumped to keep on losing weight.
2. Try yoga to reduce your stress
Yoga is a great form of exercise and has elements of meditation which are both amazing for stress levels which you need to keep at bay to reduce the amount of Cortisol in your body.
It will also help you burn much needed belly fat.
3. Walk daily to burn fat
Due to the nature of walking being a low intensity activity you will be able to burn a lot of fat for energy. Aim for at least 45 minutes of constant walking a day on top of what you already do now.
4. Do some HIIT
High Intensity Interval training is one of the best ways to burn calories fast. You can burn 4-500 calories easily in just 30 minutes and boost your metabolism for the coming days making it a no brainer. here are a couple of workouts to get you started.
5. Try intermittent fasting
Intermittent fasting has some amazing benefits, the most important one that you should know about is its powerful ability to help you burn more fat. You can check out our intermittent fasting starter guide here.
Try intermittent fasting 2-3 days a week and watch your belly fat start to disappear.
6. reduce your carbs and sugars
You must have heard of the keto diet. It’s everywhere. You don’t need to go so extreme but the basic idea is to reduce your carbs and sugars down to a minimal level. Doing this will help your body to start burning more fat for energy.
Not only will you start to burn more fat but due to the reduction in calories from removing your carbohydrates and sugars from your diet you will also stop storing any access as fat. A win win.
7. Reduce foods directly linked to belly fat storage
Not all foods are created equal. There are foods that we eat that we know will go straight to our belly.
Such foods include processed foods, sugary foods and alcohol.
Highly processed foods are particularly bad for our health and are usually packed full of toxins which get stored in fat cells with water (which will make your fat cells bigger FYI). They also contain a lot of trans fats and saturated fats which should be avoided when trying to lose weight.
Sugary treats should be ditched for now as you try to reduce your carb intake to allow your body to store less sugar as fat and burn more fat.
Switch to fruit alternatives to get the sugar hit you need as they are metabolised differently.
Most alcoholic drinks contain a lot of sugar plus alcohol stop the metabolism of nutrients in your body stopping you from burning fat.
8. Drink more water
You heard it, if you do not already drink around 2 litres of water a day aim to increase it now. We are made of about 75% water and your body will work better in a hydrated state. All of your bodies processes including its ability to transport, store and use fat will be hindered by you being dehydrated.
It’s not hard to drink more water and the benefits are worth the effort.
If you are not a fan of water start by adding fresh lemon or fruit to your water to give it some flavor.
Need to little kick-start to get your belly fat off?
Lose weight and get in great shape with our 6 Week Flat Belly Challenge. Where we guide you through our diet and exercise plan designed to help you drop the pounds fast while transforming your body shape.
The plan will help you learn new healthy habits, helping you to lose weight long into the future.
The program comes complete with a food guide, our HIIT workouts with videos and more that can all be done at home or at the gym.
Whatever you decide to do, follow the tips and advice given here today and you will defiantly start to see a difference in your body for the better.