Stomach fat is the most dangerous kind. A poochy belly makes you look sloppy, it’s tough to get rid of, and there are plenty of health risks that come with it. Fortunately, there are tons of easy ways to start losing belly fat right now — and you don’t have to radically change your diet or fitness routine.
According to nutritionists and dietitians, here are some pro tips on how to do so comfortably:
1. Prioritize Your Sleep
When it comes to losing belly fat, sleep is one of the most effective ways to lose belly fat.
Losing weight and improving health requires prioritizing your sleep to get the most out of your day. While practicing good sleep hygiene can help you feel more energetic and less stressed, it also has several other benefits for weight loss that are worth exploring in more detail:
2. Don’t Waste Your Money on Diet Pills and Cleanses
Dietitians say you should never buy diet pills or cleanses. They’re expensive, and they don’t work. What does work? A healthy diet and exercise.
3. Use a Daily Journal to Track What You’re Eating — It May Speed up Weight Loss
Even if you’re not trying to lose weight, keeping a food journal can help you figure out your daily habits, including the foods you eat and the portion sizes.
One study in the Journal of Nutrition Education and Behavior found that dieters who kept records of their meals lost more weight than those who didn’t. In another study published in Obesity Research & Clinical Practice, participants who tracked their own physical activity for at least three months dropped about 3 pounds more than those who didn’t track their exercise at all.
4. Skip the Salad Dressing to Lose Belly Fat More
Salads are one of the healthiest foods you can eat, so it’s no wonder they’ve become a staple in our daily diets. But did you know that using salad dressing to make your salad more palatable could be doing more harm than good? Because of their high-calorie content, salad dressings can add hundreds of extra calories to your meal without even tasting them. Instead of using dressing on every single salad, try these other options instead:
- Vinegar or lemon juice—Add just enough to flavor the leaves without making them soggy
- Olive oil or avocado oil—Use sparingly; these oils have healthy fats but are also high in calories
- Mustard or herbs—These add a kick without the fat (and most people love mustard)
5. Eat More Fiber
Fiber is found in several foods, including fruits and vegetables. According to the Academy of Nutrition and Dietetics, you should aim for at least 25 grams of fiber per day.
To increase your fiber intake:
- Eat fruits every day (1 medium orange has 3 grams)
- Eat whole-grain bread instead of white bread or pasta (3 slices of whole-wheat bread has 3 grams)
- Add beans to salads or soups (1 cup of cooked black beans has 15 grams)
6. Walk Daily
Your daily walk will burn enough calories to help you lose belly fat. Walking is a great way to exercise, relax and get fresh air. It also provides a change of scenery that can boost your mood and energy levels – all things that are vital if you’re trying to lose weight.
A brisk 20-minute walk burns around 150 calories and raises your heart rate, which is why some experts believe it’s the best way for people who don’t have much time on their hands to stay fit.
7. Start Meditating — Research Suggests It Can Help With Weight Loss and Optimal Health
Meditation can help you focus on your breathing and relax. Many of the benefits associated with meditation are due to the fact that it helps people learn how to better manage stress, which is a known contributor to belly fat. And as we’ve mentioned before, stress is one of the biggest obstacles when it comes time to lose weight and get fit.
Meditation can help you sleep better. Sleep is essential for maintaining optimal health and athletic performance — but not getting enough restful sleep can lead to weight gain over time because it makes us feel tired during the day, making us less likely to exercise or eat well (and more likely to make poor food choices). By meditating regularly, you’ll be able to fall asleep faster and stay asleep longer each night — ultimately resulting in better health overall!
8. Avoid Alcohol Entirely If You Want To Lose Belly Fat
To start losing belly fat as quickly and easily as possible, cut out alcohol. It’s high in calories, carbs, and sugar and can cause you to eat more than you realize. Alcohol can also lead to weight gain later on by reducing testosterone levels (the male hormone that drives muscle building) while raising estrogen (the female hormone that drives fat storage).
9. Drink Coffee or Tea to Lose Belly Fat (The Best And Easiest Way!)
- Coffee is a great source of antioxidants.
- Drinking coffee or tea can help you burn more calories.
- Caffeine is thought to improve alertness, focus, and mood in the morning and throughout the day.
- Caffeine may help you fight off infections like colds and flu by boosting your immune system.
Coffee also contains compounds called kahweol and cafestol, which have been found to lower your risk for heart disease by reducing inflammation in your blood vessels (aka atherosclerosis).
The Right Kind of Sleep and Nutrition Are Key Factors in Losing Belly Fat Easily and Quickly
Sleep is the cornerstone of a healthy lifestyle. It’s important for mental and physical health, but did you know it’s also key in helping you lose belly fat?
Specifically, sleep can help you maintain a healthy weight and avoid gaining excess pounds. Here’s why: your body uses much more energy during the day than at night; therefore, if you don’t get enough sleep at night, your body could have difficulty processing all this excess energy (aka stored calories). This can lead to increased fat deposits around the waistline—something no one wants! If we’re not getting enough hours of rest each night (about 7-9), then our bodies won’t be able to burn off these extra calories properly.
On top of being a potential cause for weight gain over time, lack of proper sleep can also affect our ability to focus on tasks throughout the day—which means less productivity overall! So make sure that when those 2 AM hunger pangs hit again tomorrow morning at work or school (or wherever else), they won’t derail everything else on your “To Do” list by indulging them with something unhealthy instead.
