Do you have stubborn belly fat that, no matter how hard you try never seems to go away? We’ve heavily researched this topic and discovered the very best ways for how to lose belly fat FAST. It’s not as simple as just working out your abs more, as it mostly has to do with diet. Here are our simple guidelines for burning that difficult belly fat and getting that slim waistline you want:
- Increase Protein
Increasing protein intake is the easiest way to start shredding fat. A high protein diet helps increase your metabolism and maintains/builds muscle mass (depending on fitness levels). When you eat protein your body burns more calories as opposed to eating fats and carbs. You may want to cut down calories in order to balance the increase in protein. We recommend you consume less carbs, but do NOT recommend cutting carbs completely out (as your body needs carbs in your diet). Our favorite high protein foods are salmon, chicken breast, turkey breast, eggs, hemp seeds and nuts.
- More Good Fats, Less Bad Fats
Consuming good fats burns unwanted body fat. Here’s why: Our bodies need fat to survive, so we need to consume it. By increasing our good fat intake, the adiponectin hormone in our bodies burns fat by increasing our metabolism and the rate at which fats are broken down. Good fats also increase testosterone in men which can also burn belly fat (check out our testosterone boosting article).
Good fats are the monounsaturated and polyunsaturated fats from olives and nuts (nut butters as well). The saturated fats found in coconut oil, egg yolks, and cheese are the saturated fats you want in your diet, because not all saturated fats are equal. Protein should be your number one macronutrient followed by fat. Be careful not to go over your caloric intake as fat is 9 calories per gram vs protein and carbs (which are 4 calories per gram).
- Up the Fiber
There are two types of fiber: insoluble and soluble. Insoluble fiber helps food pass through the digestive system. Soluble fiber helps burn fat and lower our LDL (bad) cholesterol. The recommended amount of fiber is 30 to 40 grams per day. You can find soluble fiber in vegetables, fruits, nuts and oatmeal. Check out our top 10 superfoods for high-fiber and fat burning foods.
- Drink Green Tea
Green tea is loaded with antioxidants that help burn off belly fat. Amongst these powerful antioxidants is one called epigallocatechin gallate, which boosts your metabolism and increases the fat burning hormone in our bodies. Green tea also contains a healthy amount of caffeine which is a fat burning stimulant. The caffeine in green tea is much lower than a cup of coffee, around 25% the amount, making it a better alternative as well. Cut out the caffeinated drinks and include more green tea in your diet, you will notice the difference!
- Weight Train
Weight training burns more calories than cardio and continues to burn calories even when you’re resting after your workout. Weight training is what builds muscles and the more muscle you have, the more calories you burn. Be sure to include weight training in your fitness along with cardio.
Don’t believe that targeting abs will get rid of belly fat. Working out abs 6 days a week will only get you toned abs covered by belly fat. Stick to a good diet and fitness routine and the belly fat will burn away.
- Get Enough Sleep
Sleep plays a large role in losing our belly fat. It is important you get 7-8 hours of sleep every night. When we sleep our bodies recover from our workouts which rebuilds our muscles. If you sleep less than 7 hours, you could be losing muscle. The more muscle we have, the more fat we naturally burn, so this is a very important factor! Sleep also gives us the energy to have more efficient workouts, causing more fat burned and more lean muscle gained.