Learn 21 Proven Methods To Burn Belly Fat – How to Burn Belly Fat
How to burn belly fat? Regardless if you are overweight or if you are already thin, everyone has that part of the body that could give a change, mainly because of the extra accumulation of fat. After all, in continents like Europe, where body culture is extremely strong, mainly because of the fact that bodies here, because of constant heat for several months, are always exposed, it is natural to worry about being always in shape. Anyone who thinks that this is an exclusively female concern is foolhardy. That’s because a lot of people out there care about their bodies a lot and also about their appearance. After all, having a body that you feel satisfied with is essential to maintaining good self-esteem. Moreover, keeping your body in shape is essential to always maintain good health. This is because excess weight and also excess fat accumulation are proven to be harmful to health and can cause a number of diseases and chronic conditions. So it is important to always maintain a good diet and a routine of exercise. Most of us don’t know about how to burn belly fat, but not to worry follow these instructions to burn belly fat fast.
1. Drinking green tea
Besides drinking water one should take teas because they help to eliminate the toxins and help to lose weight. A great example is green tea, which has catechins that help dry the belly or a diuretic tea such as a dandelion mixture with a leather hat and sarsaparilla, which helps eliminate excess fluid from the body, swallowing the belly.
2. Exercise every day
To improve the appearance of the belly, getting drier, see a very easy to do exercise that needs only one minute a day:
Another one of the secrets to burning fat is to run because in running the body spends the accumulated fat as a source of energy, but in addition to running it is important to do some exercise like localized gymnastics or bodybuilding to ensure the growth of muscles, which increase the metabolism naturally.
3. Eat more vegetables, greens and cereals
To eat well you need to make small meals every 3 hours by investing more in vegetables, greens and cereals. Eating fiber at all meals is a great strategy for not getting hungry. Writing down everything you eat by making a food log helps you to be more aware of everything you are eating, making it easier to identify food errors.
In addition, very sweet, greasy and frozen foods should be avoided whenever possible. Food to lose belly should be based on natural foods such as fruits, vegetables and lean proteins such as white meats or tofu. To end the fat in the belly make regular meals during the day, avoiding moments in which the volume of the meal is too large, thus avoiding the exaggerated production of insulin and the increase of fat mass.
4. Eat high-fiber foods
Keeps the bowel functioning regularly with a high fiber diet present fruits and vegetables? This avoids constipation and the use of laxatives that can irritate the intestine by swelling and causing gas.
To help regulate the intestine, invest in seeds such as sesame, flaxseed and chia, by adding 1 tablespoon (1 tablespoon) in each meal. However, to ensure the elimination of feces, drink 2 liters of water, unsweetened tea juice every day.
5. Massage the belly with fat reducing cream
Localized massages on the belly daily help activate blood circulation and shape the silhouette. Additives which must be present in a good fat burning cream are caffeine or methyl nicotinate, such as Biomedicine’s DMAE reducing gel.
It is in the fat that the toxins concentrate, so it is very important to ensure a good hydration and thus facilitate the elimination of them by the intestine and urine, because when there is a large localized fat burning, there is also a large release of toxins through the body, which should be eliminated so as not to cause swelling and lead to premature aging.
6. How to burn belly fat with Running
Running is one of the best exercises to lose belly at home, in an hour this exercise is burnt up to 900 calories. When I say ‘at home’ I mean that you do not need to attend a gym for this. It is important to note that you must change the pace of the race to have this burning. When you run at the same pace for a long time, the body enters the comfort zone, and then the burn is slowed down. If there is no comfort, that is, the burning is accelerated throughout the race.
Spinning – this is the best exercise to lose belly in the gym, it is one of the champions in calorie burning. The calorie loss in an hour of class can range around 600 to 900.
Swimming – Swimming is a very enjoyable sport to practice. It is known that one hour of swimming can burn up to 500 calories.
Bicycle Riding – It’s a fun exercise and in addition, it still helps to lose belly fast. Pedaling for one hour the expenditure is 300 calories on average.
7. How to burn belly fat with special weight loss natural foods
Foods with negative calories are the most suitable for this case; they have fewer calories than those your body spends to digest them, that is, just by eating them you are already thinning.
These foods have power because it clings to the fat molecules and does not let the body absorb them, moreover, they give a feeling of satiety more quickly and in a prolonged way, that is, you eat, feel satiated quickly and take time to feel hungry again. Fibers also make your bowel work better sooner your body will eliminate toxins more quickly.
8. Avoid Trans Fats
Tran’s fats are created by pumping hydrogen into unsaturated fats, such as soybean oil. They are found in some margarine, and are also added to some packaged foods. These fats have been associated with inflammation, heart disease, insulin resistance and abdominal fat gain.
A 6-year study found that monkeys that ate a diet rich in Trans fat gained 33% more abdominal fat than monkeys who ate a diet rich in monounsaturated fat. To help reduce visceral fat and protect your health, always read ingredient labels carefully and stay away from products that contain Tran’s fats. These are often listed as “partially hydrogenated” fats.
9. Avoid Alcohol
Alcohol can bring some health hazards. And it is seriously damaging if you drink too much. Research suggests that too much alcohol can also make you gain belly fat. Observational studies link alcohol abuse, with a significant increase in the risk of central obesity – that is, the storage of excess fat around the waist. Avoiding alcohol can help reduce the size of your waistline.
10. Have a Rich Diet in Proteins
Make Healthy Combinations With Proteins. Protein is an extremely important nutrient for weight control. High protein intake decreases appetite and promotes satiety. Proteins also increase your metabolic rate and help you maintain your muscle mass during weight loss. Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a low-protein diet. Be sure to include a good source of protein at each meal, such as meat, fish, eggs or nuts.
11. How to burn belly fat by Reducing Your Stress
Try to relax; Stress can make you gain fat in the belly, triggering the adrenal glands to produce cortisol, also known as the “stress hormone.” Research shows that high levels of cortisol increase appetite and favor the storage of abdominal fat. What’s more, women who already have waists tend to produce more cortisol in response to stress. Remember: increasing cortisol further increases visceral fat gain. To help reduce belly fat, do pleasurable activities that relieve stress. Practicing yoga or meditation can be very effective methods.
12. How to burn belly fat by Avoiding Sweets
Sugar contains fructose, which is associated with various chronic diseases when consumed in excess such as heart disease, type 2 diabetes, obesity and fatty liver disease. Observational studies show a relationship between high sugar intake and increased abdominal fat. It is important to realize that it is not only refined sugar that can lead to visceral fat gain. Even “healthy” sugars, such as xylitol and stevia, should be used sparingly.
13. How to burn belly fat by Cutting Carbohydrates
Reducing carbohydrate intake can be very beneficial for fat loss, including abdominal fat. Diets with less than 50 grams of carbohydrate per day cause loss of visceral fat in obese people and people at risk for type 2 diabetes. Another idea is to simply replace refined carbohydrates with unprocessed starch-rich carbohydrates that can help improve your metabolic health and reduce belly fat. People who consume more whole grains are 17% less likely to have excess abdominal fat than those who consume diets rich in refined grains.
14. Use Coconut Oil To Lose belly Fat
Coconut oil is one of the healthiest fats you can eat. Studies show that the middle-chain fats of coconut oil can increase metabolism and decrease the amount of fat we store in response to high calorie intake. It can also lead to loss of abdominal fat. In surveys, obese men who took coconut oil every day for 12 weeks lost an average 2.86 inches of waists without intentionally altering their diets or exercise routines. To increase belly fat loss, it is recommended to use about 2 tablespoons (30 ml) of coconut oil per day, which is the amount used in most studies that report good results.
15. Sleep Well
Sleep is important for many aspects of your health, including your weight. Studies show that people who do not get enough sleep tend to gain more weight, which includes belly fat. A survey of more than 68,000 women found that those who slept less than 5 hours a night were significantly more likely to gain weight than those who slept 7 hours or more a night. The condition known as sleep apnea, when it’s breathing stops intermittently at night, has also been linked to excess visceral fat. In addition to sleeping at least 7 hours a night, make sure you are getting a quality sleep. If you suspect that you may have sleep apnea or any other sleep disorder, seek medical advice.
16. How to burn belly fat by Eating Fat Fish
Fish Are Charitable: Salmon
Fat fish are incredibly healthy. They are high in fats, quality protein and omega-3s. Some evidence suggests that omega-3 fats can help reduce visceral fat. Studies done on adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver fat and abdominal fat. Try to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
17. Cut Fruit Juice
Although fruit juice provides vitamins and minerals, it is rich in sugar as well as soft drinks and other sugary drinks. Drinking large amounts can lead to the risk of abdominal fat gain. One serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose. To help reduce excess visceral fat, replace fruit juice with water, unsweetened iced tea or sparkling water with a slice of lemon or lime.
18. Add Apple Vinegar to Your Diet
How to burn belly fat with Apple Cider Vinegar?
Apple cider vinegar has impressive health benefits, including lowering blood sugar levels. It contains a compound called acetic acid, which is great for reducing the storage of abdominal fat. In a controlled study conducted with obese men, those who took a tablespoon of apple cider vinegar per day for 12 weeks lost 1.4 inches of waistline. Although there is still not much research on the subject, 1 to 2 tablespoons of apple cider vinegar per day is a safe amount for most people and can lead to visceral fat loss.
19. How to burn belly fat by Eating Probiotics
Probiotics are bacteria found in some foods. They have several types of health benefits, including improved bowel health and immune function. Different types of bacteria play a role in regulating weight, and having the right balance can help with weight loss, including belly fat loss. Kefir is a very good type of Probiotics food to replace yogurt and plain milk.
20. Try Fasting
Fasting has recently become very popular for weight loss. It is a food pattern of cycles between feeding periods and periods of fasting. One popular method involves fasting every day for 16 hours and eating all your meals in a period of 8 hours. In a review of studies on intermittent fasting and fasting on alternate days, people experienced a 4-7% decrease in abdominal fat within a period of 6-24 weeks.
21. How to burn belly fat by Changing Lifestyle
One way to lose abdominal fat is by changing your habits and consistency. If you only do one of the items on this list then it will not have a great result. If you want improvements then you need to combine different methods that have been shown here to be most effective. Many of them involve healthy eating and a generally healthy lifestyle. Therefore, changing your lifestyle in the long run is the key to losing your belly and keeping you out of risk. When you have healthy habits and eat real food, fat loss tends to be a natural effect.