It’s not easy to lose belly fat. I’m not bursting your bubble but that’s the truth.
You must have seen or read many articles giving weight loss tips online or offline (in newspapers or magazines).
If you are obese or a little overweight, you most likely have tried some or all of those tips too. But, did any of those tips help you lose belly fat? I believe, none.
You must go the natural and healthy ways to maintain a healthy body.
Here are 21 tips to lose belly fat and do mind me when I say – they’re all natural and easy to practice. Here you go.
1. Drink water before your meals
You must have heard everyone saying drink plenty of water every day to lose belly fat. Well, that’s true.
Water tends to boost your metabolism by up to 30% within 1 to 1.30 hours, which further helps burn more calories throughout the day.
As per the result of a recent study, drinking half a liter of water half an hour before your meals would significantly help you eat lesser calories and lose as high as 44% more weight.
2. Consume eggs for breakfast
Eggs are all the ways beneficial for your body and mind. In fact, eating whole eggs are extremely beneficial for your overall health, including lose belly fat.
Multiple studies conducted over the years have shown that replacing your regular breakfast with eggs helps you with fewer calories’ consumption for the next 24 to 36 hours.
This is, undoubtedly, helps reduce those extra pounds around your waist, eventually helping you lose belly fat naturally.
Well, if you’re vegetarian and cannot eat eggs, don’t worry; any good source of quality protein should be fine.
3. Drink black coffee every day
Coffee is an amazing natural ingredient, which is unfairly demonized. In fact, quality coffee is rich in antioxidants that also have numerous health benefits.
Studies have shown that coffee contains caffeine that can boost your metabolism by up to 11% and increase fat burning by up to 30%.
Those who work out often drink black coffee as a pre-workout supplement, typically 20 to 30 minutes before hitting the gym and stay active and energized throughout.
However, make sure not to add sugar, milk or any high-calorie sweetener to your coffee, as this will nullify the benefits of benefits sought after.
4. Try intermittent fasting
Are you aware of Intermittent fasting? If you aren’t, this is more of an eating pattern that people cycle between their eating and fasting schedule.
Various studies have shown that intermittent fasting highly effective for weight loss or belly fat reduction. This procedure works just like a continuous calorie-restricted diet.
However, people who have tries intermittent fasting have experienced loss of muscle mass, which is directly associated with low-calorie diets.
Therefore, it’s recommended to eat quality protein when on a low carb diet.
5. Cut down on sugar intake
Sugar is your worst enemy ingredients added to your diet today. Many people consume too much sugar, which causes high blood sugar levels and excessive body fat, such as Jams and certain fruits.
Studies have shown that sugar consumption is directly linked with an increased risk of type-2 diabetes, obesity and heart diseases.
In case you want to reduce belly fat naturally, you must cut down on your sugar intake.
Make sure you read out the labels when you purchase healthy and low or zero sugar drinks or diets.
6. Reduce refined carbs intake
Refined carbs or carbohydrates like sugar and grains that no longer have their fibrous and nutritious parts include pasta, white rice, and white bread.
Doctors have studied the effects of refined carbs on our body and revealed that they spike our blood sugar levels rapidly. This leads to hunger and craving causing increased food intake within a few hours, which is directly associated with obesity or excessive body weight.
If you are going to consume carbs, do ensure that you eat them with their natural fibers.
7. Preferably eat a low-carb diet
A low-carb diet or calories deficit diet is the best way to reap the benefits like reduced belly fat and overall body weight. In fact, going on a low-carb diet is the best way you can lose those extra pounds around your waist.
Various studies have shown that you can lose as much weight by going on a low-carb diet while maintaining a good health as possible with the help of a regimen.
Talk to your doctors 0r an expert nutritionist before choosing a weight loss path for yourself.
8. Mind your portion size
Whenever you starve or crave for food, make sure to mind your portion size, it this can be extremely helpful – for obvious reasons.
You need to count your calories or simply eat less whenever you are hungry.
As long as you know what and how much you are eating according to your diet chart for weight loss, you are good to go.
Make sure to stay aware of healthy foods and exercise to lose belly fat.
9. Carry healthy food along
Carrying a number of boxes full of healthy food to your office or college is extremely helpful, especially when you feel hungry.
Having these boxes full of healthy meals allow you to have good foods when you get hungry all of a sudden and you can avoid having junk foods.
Simply packs yourself some healthy snacks like whole fruits, nuts, hard-boiled eggs, baby carrots, and yogurt, which are simple to prepare and carry around in a backpack.
10. Eat spicy foods
Capsaicin typically found in chili peppers is a spicy compound, which can boost your metabolism to a certain extent and help lose belly fat by slightly reducing your appetite.
As people are likely to develop tolerance to capsaicin’s effects over time, its long-term effects may automatically reduce.
Simply use green chilly instead of red chili powder when preparing your meals.
11. Include exercise in your daily schedule
No matter how healthy your diet is, including a little exercise in your everyday schedule does no harm. Doing aerobic exercise or a little cardio every day is a great way to burn a bit more calories out of your body.
Exercise is a great way to keep your body and mind healthy and fit.
Cardio or aerobic exercise is specifically effective for reducing belly fat the healthy and naturally, thereby burning the fat around your organs and reducing metabolism.
12. Do weight loss training
The primary and the worst side-effect of dieting is that it tends to cause muscle loss and reduce your metabolic rate. This, on the other hand, also leaves you in starvation mode.
The best way you can prevent this from happening is to add some resistance exercise to your everyday schedule. You can also join a gym and lift weights.
Related Post: Weight Loss Diet Chart
Weight lifting helps you keep your metabolism high and avoid the loss of your precious muscles.
Since you do not just want to lose fat, you also want to preserve your muscles. So, add a little exercise to your daily routine.
13. Consume fiber-rich diet
Eating fiber-rich foods is highly recommended not just to lose belly fat but to reduce your overall body weight.
While the results of various studies are mixed, fiber-rich foods are can help increase satiety and control your body weight over time.
You can eat fiber-rich foods like oats, cucumber, green salads, and more.
14. Eat raw vegetables and fruits
Raw vegetables and fruits are naturally packed with nutrients and fibers that help manage body weight, especially when you’re on a fat loss diet.
Vegetable and fruits contain fewer calories and lots of fibers. At the same time, they contain a high amount of water that gives you energy and keeps your hydrated for a long time.
Various studies have shown that those who ate raw veggies and fruits lost more weight as compared to others who didn’t.
Since these foods are highly nutritious, eating them every day is important for your overall health.
15. Chew your food slowly
Your brain takes a while to register that you have had enough for this meal.
Studies have shown that chewing your food slowly helps you eat fewer calories than you regularly eat. This also causes an increased production of hormones responsible for weight loss.
Therefore, it is recommended to chew your food thoroughly, which will result in fewer calories intake at one meal.
16. Sleep Like A Baby
Sleep is highly underrated but is as much important as eating healthy when it comes to losing excessive weight.
Various studies have shown that a poor sleeping habit is pretty much responsible for obesity.
Looking at the statistics, poor sleeping habit is directly linked to an increased risk for obesity 55% in adults and 89% in children.
17. Eat more proteins
You probably already know the fact that protein is the only highly needed nutrient for weight loss.
Studies have shown that eating a high-protein diet every day would boost your metabolism by up to 100 calories while shaving over 440 calories off your diet.
An important study also resulted in reduced obsessive craving thoughts by 60% if you would eat 25% of your everyday calories in the form of protein. This would also reduce your late-night snack cravings.
You can boost your weight loss rate by simply adding proteins to your diet.
18. No sugar drinks or soda
Sugar is bad for health; it’s even worse in liquid form. As per various studies performed by experts, liquid sugar is the most fattening substance in the modern diet.
An important study proved that sugar-sweetened beverages are directly linked to 60% obesity in children, based on their everyday consumption.
Make sure to keep in mind that fruits juices are no exception, as these drinks also contain similar amounts of sugar as any soft drink.
Instead, you should eat whole, raw fruits for both fiber and other nutrients.
19. Say No to junk foods
According to Wikipedia, junk food contains a large number of calories from fat or sugar substances, and a little for protein, fiber, vitamins, and minerals.
A wide range of junk foods includes mozzarella sticks, cheeseburgers, fizzy drinks, fried chicken, milkshakes, fries, and chips etc.
Eating junk food is an open invitation to health concerns or negative effects on your health, such as obesity.
20. Eat whole or single-ingredient foods
The only and the best thing you can do to achieve a healthy, lean body is to eat whole single-ingredient foods.
These foods are recommended because they are naturally fulfilling and make it very difficult to gain weight if a major part of your diet is based on them.
21. Don’t diet – eat frequent healthy meals
The biggest problem with diet is that they are rarely fruitful in the long run.
The only certain thing, which is proven by studies over time, is those who diet tend to gain more weight in the future. This also proves that dieting predicts sure-shot weight gain.
Your aim should be to become healthier, fitter and happier individual, instead of going on a diet. Make sure to nourish your body rather than depriving it.
Let your body lose weight naturally.
Weight loss is a continuous, natural process, and therefore, it shouldn’t be forced. Alter your unhealthy eating habits and include exercise in your everyday schedule.
If you have more tips to lose belly fat naturally, do share with us.