56 Ways To Burn Belly Fat Faster
Getting rid of excess weight and fat accumulated in the stomach area is not easy, and sometimes a person may need a long time to regain his natural fitness and grace.
According to fitwirr, there are a few simple things a person can do to make "a difference in belly fat in one week."
He pointed out that there are two types of fat in the body, the first is under the skin, which is the fat that you can easily grab with your hand, and the second type is known as “visceral fat”, and it is located in the depths of the abdomen and surrounds the organs of the body, and it is associated with heart disease, high blood pressure and risks brain attack.
Here are 56 Ways To Burn Belly Fat Faster:
Fitwirr does not recommend following specific exercises that target the abdominal area, as this type of exercise strengthens the abdominal muscles, but does not help you lose weight.
On the other hand, the source advised that the person remains active throughout the day and does not spend the day sitting, and then plans to exercise regularly.
2. Cardio exercises
Cardio exercises are one of the best sports that you can do on a daily basis, and they are done by moving the body and muscles to increase the heart rate and thus burn excess fat, and cardio exercises work to lose excess weight, stimulate blood circulation and build muscles by committing to practicing it on a daily basis. At least a minute of moderate activity, up to 60 minutes, depending on how much you want to lose, you don't have to be a runner to win the battle, as some other sports are enough to achieve your goal, such as swimming, cycling, jumping rope, dancing, brisk walking, etc.
3 . strength exercises
This type of exercise helps you build muscle and burn fat quickly.
4. How to eat
Do you want to feel good in the long term and continue to lose fat, even after a week has passed? The best way is not to follow a particular diet, but to change the way you eat every day.
In other words, to get good long-term results, you need to change the way you look at food.
5. Avoid sugar and sugary drinks
Soft drinks are not only harmful to human health, but even some fruit juices, sports drinks, sweetened coffee and packaged tea, do you want to lose fat? Get rid of these unnecessary carbohydrates.
6. Eat more protein
You don't have to go on a low-carb diet to lose weight, but adding protein to your food may be one of the most effective tools. Why? Protein can help you feel full and give your body its basic needs.
7 . fiber intake
Experts also recommend adding foods that contain fiber to your diet, as fiber helps slow the digestive system and absorb nutrients.
8. Prepare your own food
Processed foods and fast food contain extra sugar, salt, and trans fats that will ruin your efforts to fight belly fat. Cooking at home and planning your meals will help you know and control what you eat.
9. Good sleep
In addition to daily exercise and good nutrition, you need good sleep, as lack of sleep leads to a number of diseases, and also contributes to weight gain and stress.
10- Avoid sugar and soft drinks
In the report published by the French magazine Santi Blas, the writer Patrick F. stated that by following this habit, you will get rid of sugar addiction, which harms your body's thinness, your health, and also the health of your liver. In order to maintain the health of your liver and quickly regain your ideal weight, gradually reduce the consumption of sugary drinks before stopping completely, as these drinks contain calories and do not contain any recommended nutrients.
11- Replacing sugars with proteins
Although the body needs sugars to function, it is necessary to reduce the intake of fast sugars found in rice or white bread. Replace this type of sugar with foods rich in protein such as lentils and chickpeas. Proteins are responsible for the satiety process, which is essential for fighting cravings. According to one study, a diet rich in protein allows you to achieve a significant reduction in body mass.
12- Fiber consumption
Gradually incorporating fiber into your diet is the best way to facilitate digestion and lose weight, because, in addition to being rich in nutrients, it gives a feeling of satiety to resist daily cravings.
The best sources of fiber are dry fruits, legumes and whole grain products. Also consume dates, dried prunes, dark chocolate and blackberries. These foods will facilitate your digestion and regulate the bacteria in your digestive system.
13- Reduce stress
Did you know that stress has always been the enemy of thinness? This can affect weight because when anxious the body releases cortisol, a hormone responsible for storing fat that stimulates appetite.
To overcome this problem, you can practice meditation. Listening to yourself and focusing on your breath is a good way to relax. According to a study published in the International Journal of Health Sciences, consuming dark chocolate with a high cocoa content may significantly reduce stress in patients with moderate or severe anxiety.
14- Get enough sleep
The writer mentioned that in order to regain your vitality, it is recommended to sleep at least eight hours a day. In the event that you do not enjoy rest that will compensate you for fatigue, the level of psychological stress rises and cortisol is secreted. According to the same study, individuals who sleep less than eight hours a day are more likely to be overweight or obese.
15- Doing exercises
Light exercises like yoga or stretching can be a good start to incorporating exercise into your daily routine. The key is to get regular exercise, even during short periods. Once your endurance improves, you will be able to do more demanding activities such as cardio, which is ideal for burning fat and calories.
16- Stand up straight
The author states that standing straight helps your body to be flexible and strong. Fat lumps will also become less visible. If you have trouble standing straight, you can wear a posture corrector that will help you correct your spine.
Hydration by drinking at least one and a half liters of water daily is essential to keep your body slim. Water improves metabolism and burns calories better. In addition, adequate hydration allows the body to remove toxins and fats accumulated by the body faster.
Related: Yogurt diet for quick weight loss
18- Your health and nutritional status must be carefully evaluated by specialists before you start taking any other measures. Some cases require surgical intervention or taking medications and drugs, while others require only adherence to a specific diet and sport to lose weight.
19- You have to set specific goals and logical steps appropriate to your lifestyle and behaviors to get rid of belly fat, and with time you will increase those steps until you permanently get rid of belly fat.
20- As we mentioned, belly fat is linked to diet, so it is preferable to consult a specialized doctor to make an appropriate diet to lose weight and get rid of belly fat.
21- If you rely on some steps to lose weight, you must continue with them for a long time, that is better than making enthusiastic decisions and returning to the old lifestyle, which will lead you to obesity and belly fat.
22- Commit to exercising on a weekly basis, as some studies have discovered the effect of exercising for only 10 hours a week on burning belly fat and significantly changing the shape of the body.
23- You should consult your doctor before doing any sports activities, especially if you are obese, or you are not used to doing great physical exertion in your daily life, as this protects you from injury and physical and muscular fatigue after you exercise.
24- Try to exercise early in the morning before going to work or study, recent scientific studies have found that people who exercise early in the morning are more committed to it than without them.
15- Doing sports that increase breathing rates and heart rate, such as jogging, walking, cycling, and jumping rope, these sports help burn fat significantly.
26- Write down all your observations and feelings while you are doing sports or diet. Your writing down to the smallest details and feelings will help you and help those who follow you assess your current situation and compare it to your previous situation, and accordingly, you will determine whether you are on the right path or need a change in your sports or nutritional strategy in line with your goals.
27- Drinking a lot of water throughout the day, especially before meals, this behavior will lead to a feeling of satiety and thus reduce the calories you eat at each meal, and drinking water helps to melt body fat and turn it into fluids that are disposed of in the form of sweat and urine.
28- Reduce the amount of your daily meals and distribute them more in the periods of the day, this behavior will give you a feeling of satiety throughout your long day.
29- You have to stop eating as soon as you feel full, and not related to the size of the plate or meal available to you now.
30- Try to stay away as much as possible from saturated fats and fried foods, and replace them with other healthy fats such as olive oil and sesame oil. Saturated fats do not benefit the body, but rather accumulate in the form of fat and cause obesity and weight gain, unlike healthy fats that the body needs to gain energy.
31- Try to eat slowly each time, by chewing very well, talking about some things with those who are sitting with you, and other things that help you eat slowly and make you feel full more quickly than usual.
32- Avoid soft drinks and sweets, as these foods provide the body with calories without any real benefit to the body from them.
33- Try to get enough hours of sleep at least 7 hours a day, as insufficient sleep will lead to an imbalance in the body's hormones and force you to eat unhealthy food.
34- Overcome the feeling of hunger when stress and anxiety and eat in large quantities when this feeling, and instead try to exercise to relieve stress and anxiety and this will also help you burn the accumulated fat.
35- Do not lock yourself in the prison of frustration and despair, everyone is prone to error and frustration, but you should always look at your achievements and successes in reaching your goal, as this is the real incentive towards completing the path you started in the fat loss journey.
36- Avoid activities that do not require physical effort, such as watching TV or conversations on Facebook, and rely on activities that require strong physical effort, such as going to the gym or playing football.
37- Try to eat the food you prepare with your hands and stay away from ready-made foods, as they are unhealthy and high in fat.
Don't try to go shopping when you're hungry and don't try to break your shopping list.
38- Try to identify positive personalities who are similar to you in your ambition and goals, as this will help you continue your journey in getting rid of belly fat.
39- Reducing calories
Reducing the daily consumption of calories helps to lose weight, as the body with a lack of food intake is forced to burn the fat stored in it, to obtain energy and vitality, which contributes to getting rid of the rumen.
When reducing calories consumed from 500 to 1000 calories per day, the body will lose between 0.5 and 1 kilogram per week.
However, you should be careful not to drastically reduce calories, because this may backfire, as it causes a decrease in the metabolic rate, and therefore a decrease in the fat that the body burns on a daily basis.
40- Eat more fiber
Fiber plays a major role in feeling full and full for a long time, which helps reduce calories consumed throughout the day, as well as its ability to improve digestion, regulate blood sugar levels, and reduce harmful cholesterol in the body.
Eating foods rich in soluble fiber, such as oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries, has been shown to reduce the accumulation of fat in areas with weak muscles in the body, which contributes to slimming the waist and getting a flat stomach.
41- Include probiotics in the diet
Probiotics, which are good bacteria, are known to contribute to a healthy digestive system by keeping the gut microbiome in balance, but they also help you lose weight and reduce belly fat when you continue to eat natural sources, such as yogurt, or supplement them with a doctor's supervision.
42- Do aerobic exercise
Some studies have shown that doing aerobic exercise for between 150 and 300 minutes per week helps burn calories and reduce fat in the abdomen and waist.
Jumping rope is one of the most important aerobic exercises that contribute to weight loss, in addition to running, brisk walking, cycling and rowing.
43- Eat foods rich in omega-3 acids
Some studies have found that there is a relationship between low body mass index and consumption of foods rich in omega-3 acids, such as salmon, tuna, avocados, nuts and olive oil.
45- Reducing carbohydrates
Following low-carb diets contributes significantly to weight loss, burning belly and waist fat, and enhancing metabolism, according to the results of some studies.
The carbohydrates meant here are the simple carbohydrates found in sweets, baked goods and sweetened drinks. Therefore, it is important to replace them with natural sources of complex carbohydrates that are beneficial to the health of the body, such as sweet potatoes and potatoes.
46- Doing resistance exercises
To build muscle and burn fat at the same time, resistance training should be combined with aerobic exercise, as it has been proven that exercising both at the same time helps increase muscle mass in the body, slim the waist circumference, and get rid of the rumen.
47- Perform standing exercises
Exercising while standing is more effective in losing weight than exercising while sitting, because it helps move more muscles.
In a study that compared the effect of standing and sitting exercises on the body, the researchers found that standing exercises contributed to an increase in muscle activity by between 7 and 25%.
48- Add apple cider vinegar to your diet
Several studies have indicated that acetic acid, which is available in apple cider vinegar, may reduce the accumulation of fat in the body, and a study conducted on obese men showed that consuming a tablespoon of apple cider vinegar daily for 12 weeks reduced their waist circumference by an amount. 0.5 inch (1.4 cm) on average.
49- Walk half an hour daily
Walking may seem like an ineffective sport for weight loss, but it is not, as some studies have confirmed that brisk or regular walking effectively reduces the total fat stored in the body, especially in the midsection that includes the abdomen and waist.
One study concluded that walking about 7,500 steps for 30-40 minutes per day contributes to reducing dangerous belly fat and slimming the waist circumference.
50- Avoid sweetened drinks
If you want to lose weight and get rid of the rumen, you should stay away from sweetened drinks, such as canned juices, soft drinks and energy drinks, due to their high calories and high fructose content, which many studies have found to be related to an increase in belly fat.
51- Eat whole, single-ingredient foods
The best nutritional advice that you can give to someone who wants to get rid of the rumen is that his diet depends on eating more whole foods consisting of one component, such as whole grains, nuts, legumes, fruits, dairy products, fish and unprocessed meat, as they contain many necessary nutrients For slimming, such as water and fiber, in addition to being rich in vitamins and minerals.
52- Drinking water
Water offers many benefits for weight loss, which are:
- Increased metabolism.
Drinking water before meals helps to feel full, which reduces the amount of food consumed.
Regular drinking of water stimulates the body to burn up to 100 calories per day.
- Improve bowel movement, relieve constipation and reduce flatulence.
53- Quitting habits that cause swallowing air
The rumen may not be caused by fat, because flatulence may result from the accumulation of air and gases in the stomach, due to consuming soft drinks, chewing gum, smoking, eating quickly, drinking juices through a straw, or talking while eating.
54- Reducing stress
One of the reasons for the appearance of the rumen is the constant exposure to nervous pressure, because it leads to high levels of the hormone cortisol in the body, which increases the person's desire to eat.
To relieve stress, meditation exercises, such as yoga, deep breathing, and herbal drinks that calm the nerves, should be practiced.
55- Eat more protein
The benefits of protein are not limited to building and strengthening muscles only, but also contribute to weight loss, because it takes a long time in the digestion process, which helps to feel full and full for a long time.
It has been proven that a high-protein diet stimulates the body to burn an additional 80 to 100 calories per day, and researchers have noted in some studies that people who eat more protein have a slimmer waist.
56- Eat eggs
Eggs are considered one of the foods suitable for dieters, because they contain low calories, estimated at only 77 calories, in addition to being rich in protein that suppresses appetite.
Some studies have shown that eating eggs for breakfast as part of a calorie-restricted diet may help lose weight by up to 65% in 8 weeks.
And the researchers found that eating eggs for breakfast reduces calorie consumption during the next 24 hours automatically without effort, in addition to contributing to slimming the waist.
57- Get enough sleep
You must get enough sleep daily, to maintain body weight and prevent it from increasing, as some studies have shown that sleeping less than 5 hours for adults and 10 hours for children leads to weight gain.
Lack of sleep in women is associated with an increase in waist circumference, compared to those who sleep well every night, and people who are sleep deprived are more likely to be obese by up to 55%.
58- Intermittent fasting
Intermittent fasting is one of the effective diets in losing weight and reducing belly fat, because it helps to restrict calories, by abstaining from food and drink for 16 hours and eating basic meals in only 8 hours.
59- Eat fatty fish every week
It is recommended to eat fatty fish once or twice a week, to supply the body with omega-3 acids and high-quality protein, both of which are nutrients that help lose weight and reduce belly fat.
The benefits of fatty fish, such as salmon and tuna, can be obtained by taking fish oil or omega-3 tablets under the supervision of a doctor.