We all want to lose weight fast and drop belly fat as fast as is humanly possible. Entering a contest? Wedding coming up? New Year’s resolution? or maybe you just want to fit again into your old jeans.
All of these situations can be added stress for trying to lose weight, but don’t be afraid whatever your reason, the following 6 scientifically proven ways will help you lose weight fast and drop belly fat like crazy!
Even better, they’re really easy to implement! They won’t require changing your entire diet or spending hours at the gym. Simply integrate these principles into your daily life and watch the weight loss take effect!
The types of fat in the abdomen
There are three types of fat in the abdomen:
Visceral
Visceral fat is the type of fat that’s closest to your organs, and it’s considered the most dangerous type
Visceral fat is related to cardiovascular disease, insulin resistance, and metabolic syndrome. People who have a lot of visceral fat also tend to have more overall body fat than people who don’t have much visceral fat.
Subcutaneous
Subcutaneous fat is right under the skin, which means it can be more easily burned off through exercise or dieting.
Subcutaneous fat acts as an insulator for your body by trapping heat close to your body, and keeping it there!
This layer keeps you warm during cold weather, but it can also make you look heavier than you are because the subcutaneous layer tends to be thicker than other areas on your body (like arms or legs).
Intermuscular
Intermuscular fat is located between your muscles. This type of fat isn’t as harmful as visceral or subcutaneous fat but it can still cause health problems if it builds up too much.
How can you estimate the body fat in your body?
One method is to use the BMI (Body Mass Index) calculator. The BMI calculator will tell you what weight range you fall into based on your height and weight.
Once you know where you fall on the BMI scale, simply calculate the amount of fat in your body using the chart below:
- If you are underweight (BMI <20), your estimated percentage of body fat is less than 15%.
- If you are of normal weight (BMI 20-24.9), your estimated percentage of body fat is between 15% and 25%.
- If you are overweight (BMI 25-29.9), your estimated percentage of body fat is between 26% and 31%.
- If you are obese (BMI 30+), your estimated percentage of body fat is greater than 32%.
You can find a BMI calculator by simply searching on the internet.
When you’re looking to lose weight, your biggest challenge is probably belly fat. I’ve got 6 guaranteed scientific ways to drop belly fat that are so simple, even a caveman could do them:
1. Ditch refined grains
2. Get More Vitamin D
3. Get More Sleep
4. Exercise regularly
5. Eat fiber-rich foods
6. Eat more protein
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1. Ditch refined grains
Refined grains, like white bread and white rice, are stripped of all their fiber-rich parts and then processed. This means that they’re high in calories and low in nutrients.
When you eat them, your body doesn’t register them as food, it just thinks it’s getting empty calories with no nutritional value.
When you eat refined grains, your body converts them to glucose (sugar). Your blood sugar levels go up, which causes your body to release insulin. Insulin makes your body store fat and also makes you hungry, so you eat more.
The problem is that eating too many refined grains can cause weight gain and insulin resistance, which can lead to type 2 diabetes.
The solution is simple: ditch the refined grains! Instead, opt for whole grains like:
• brown rice
• whole wheat bread
• brown rice
• barley
• oatmeal
• amaranth
• buckwheat
• bulgur
• rye
• quinoa
• millet.
According to research on the connection between refined grains and belly fat, eating refined grains can increase your chances of abdominal obesity.
The reason is that refined grains are low in fiber and high in glucose, which causes insulin spikes that lead to weight gain.
2. Get Enough Vitamin D
Vitamin D is a fat-soluble vitamin that helps maintain healthy bones and teeth. It also helps the body absorb calcium for strong bones. Vitamin D deficiency is common, especially among the elderly and people with darker skin.
The best way to get enough vitamin D is through sun exposure, but if you don’t want to go outside or live in a climate where sunlight isn’t available for most of the year, you can take supplements.
Studies show that getting enough vitamin D can help you lose belly fat. A study made by the Tianjin Medical University found that people with vitamin D insufficiency were more likely to have an increase in abdominal fat, while those with higher levels of vitamin D had decreased amounts of visceral fat.
If you’re not getting enough, consider taking a vitamin D supplement or eating more fish like tuna, salmon, and mackerel. eggs, and drinking orange juice.
3. Get More Sleep
Sleep is a crucial part of losing weight.
If you want to lose belly fat, you need to get more sleep.
The reason is simple: sleep helps regulate your hormones, including the ones that control how much fat your body stores around your middle.
When you’re tired, it’s harder to focus on the task at hand (like eating well and exercising regularly). And when you’re tired, it’s easier for cravings to take over your brain.
There’s another reason that getting a good night’s rest is key to losing weight: it affects your hormones. When you’re well-rested, your body produces more leptin, a hormone that tells your brain “I’m full” and helps keep you from overeating.
But when you’re tired (and perhaps stressed), your cortisol levels go up, which can make it harder for you to burn calories effectively. That’s why spending more time in bed will help ensure that your body is working as efficiently as possible.
Studies have shown that lack of sleep can lead to increased belly fat.
Scientists from The Department of Health Studies, University of Chicago found that people who slept less than seven hours a night had larger waistlines and higher insulin levels than those who slept more than eight hours. They also had higher levels of ghrelin, a hormone that makes you crave high-calorie foods.
4. Exercise regularly to help you get rid of the belly fat
When it comes to losing weight, there are so many ways to do it. But two of the most important things you can do for your body are eating healthily and exercising regularly.
Exercising regularly will help you lose belly fat. Belly fat is one of the hardest types of fat to burn off because it’s stored in your abdominal cavity, making it tough for your body to get at.
Regular exercise helps your body burn off this type of fat by promoting more blood flow throughout your body, which allows the body to more easily use energy from food sources.
Exercise also helps prevent the accumulation of belly fat in the first place by increasing muscle mass and speeding up metabolism, which means that you’ll be burning more calories even when you’re not working out!
Research made by the Department of Endocrinology, Diabetes, and Metabolism, Antwerp University Hospital, found that physical activity is one of the only effective treatments for visceral fat, the kind that wraps around your internal organs and causes trouble when it builds up.
While researchers aren’t exactly sure why exercise helps burn away belly fat, they do know that it has something to do with how it increases muscle mass.
By increasing muscle mass, exercise reduces your risk for insulin resistance, which means that your cells are more receptive to the hormone’s signals.
You can find a lot of exercises on my blog in the SPORT category (there are 12 subcategories from individual muscle groups workouts, full-body workouts, circuit workouts, abs workouts, to cardio workouts, H.I.I.T workouts, Tabata workouts, Running tips, and much more.
5. Eat fiber-rich foods
When your digestion is slower than normal (and this happens when you don’t eat enough fiber), your body has trouble breaking down food efficiently and absorbing nutrients from food as quickly as it should.
This can lead to bloating and discomfort after eating certain meals, not exactly a good look when you’re trying to show off that hard-earned six-pack!
A high-fiber diet is a smart way to lose belly fat. Fiber helps you feel full, which means you’ll be less likely to reach for unhealthy snacks. It also keeps your digestive system running smoothly and efficiently, which can help prevent bloating and gas.
And finally, fiber is good for your heart, which is another reason why it’s so important to eat more of it.
To get more fiber in your diet, try eating more:
Fruits: all types of fruits
Vegetables – all types of veggies, especially dark leafy greens:
Whole grains:
- brown rice
- whole wheat pasta
- oats
- bulgur
Nuts:
- walnuts
- almonds
- Caju
- Macadamia
Seeds:
- chia
- sesame
- hemp
Legumes:
- beans
- lentils
- chickpeas
- Peas.
A study made by researchers from Keck School of the Medicine University of Southern California found that young Latinos who ate more fiber had lower levels of visceral fat, the kind that builds up around your organs and makes you look like you’re about to pop, compared to others who didn’t eat as much fiber.
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6. Eat more protein
You probably know that eating a high-protein diet can help you lose weight, but did you know that the protein in your food can also help you lose belly fat?
This is because proteins are digested more slowly than carbohydrates, which means they don’t cause rapid spikes in blood sugar. This slow digestion contributes to feeling fuller for longer, which helps prevent overeating and reduces cravings for unhealthy foods.
But if you’re trying to get rid of that stubborn belly fat, it’s important to choose the right types of protein.
You should focus on lean sources of protein such as:
• chicken breast
• turkey breast
• lean cuts of beef (like tenderloin)
• lean pork (like loin chops)
• seafood and fish (like salmon)
• beans and legumes (like chickpeas and beans).
If you’re looking for ways to cut back on carbohydrates without feeling hungry all the time, adding more protein to your diet can help keep hunger at bay while keeping your metabolism high
In one study from The American Journal of Clinical Nutrition, researchers found that people who ate more protein lost more weight than those who ate less.
Conclusion:
Congratulations! You’ve made it to the end!
You can now apply these 6 guaranteed scientific ways to drop belly fat and get a flat, toned tummy.
Don’t forget that all 6 of these tips have been proven to work, so you can use them as your go-to methods for losing belly fat and getting into shape.
And don’t forget: if you want to lose weight fast, it takes time and effort, and you can’t expect overnight results.
Remember that the most important thing is to stay motivated and focused on your goals so that you can reach them. Good luck!
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