Wish you knew how to burn belly fat fast and get that trim, slim flat belly look? Well you’re not alone.
While burning off belly fat can be simple when you know the right hacks to follow, it may be challenging to get your body into a fat burning state. You can over think what to do to reduce that flabby belly fat or you can start with learning the basics contained in the following 16 hacks to get your body in fat burning mode.
Here are 16 Hacks To Burn Belly Fat FAST!
1. Watch Those Carbs
It is the case that carbohydrates help retain muscle (which in turn helps in metabolic boosting) but too much carbohydrates results in fat storage. Following a modified low carb diet and staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn belly fat fast.
2. Eat Whole Foods
Clean eating is a catch phrase for eating whole foods that are not processed and do not contain chemicals that cause hormone imbalance – which , in turn, causes weight gain.
Eating clean with whole foods allows you to enjoy lots of nutrient dense foods versus energy dense foods (high calorie) and therefore manage your weight, lose weight and eat better on the whole.
3. Cut Calories
Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives metabolism ie. burns fat by calorie burning so you don’t want to lose muscle. What you want to do is burn belly fat so just cutting calories is an important step but not the whole picture.
4. Graze all day
Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, the metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.
5. Increase Protein
Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily.
6. Reduce Body Inflammation
When the body is out of balance, your immune system steps into overdriv, causing chronic inflammation which then results in weight gain, pain and disease. Chronic inflammation occurs even when the body’s immune system is activated but is not threatened by a foreign invader.
Surprisingly, food is one of the primary causes of chronic inflammation causing increased belly fat. The solution is found in foods as well. What you eat causes inflammation and makes you fat.. Learn what to eat and not to eat, for reducing inflmmation here….
7. Eat, Stop, Eat
One reason fat loss comes to a halt is that the body downgrades its metabolism to meet its dwindling intake of calories. The solution: dramatically increase your calorie intake once every 2-3 weeks. The one day splurge “re-sets” the metabolism by restoring thyroid levels, the calorie burning hormone that declines with dieting. Learn how to eat, stop, eat….
8. Go Fish.
When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss. Studies as far back as 1999, revealed dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week. In fact, according to Healthline, fish oil may even reduce hunger and control your appetite.
9. Spice It Up
Red peppers, the spicy ingredient in Mexican and Indian dishes contains Capsaicin which can increase the metabolic rate by effecting the sympathetic branch of the nervous system. Spiking your chicken dishes with red pepper might be a small benefit or you can gulp 5 to 10 encapsulated grams of Capsaicin from your local health food store.
10. Don’t Be Cardio Crazy!
Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 cardio sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity. Then switch off with some resistance weight training.
What happens when you do cardio first and follow it up with resistance weight training? You don’t build as much muscle density. How about cardio after training? You risk over-training and the negative hormonal milieu that can stifle the metabolic rate. The best scenario; hit the cardio in the morning – on an empty stomach – get in a few meals and return to the gym later in the day to build muscle density and tone with resistance training.
11. Control Serotonin.
Serotonin is a brain chemical that helps controls hunger. Studies have found that dieting causes a drop in serotonin levels resulting in increased craving for carbs. This study resulted in the popular use of 5-HTP supplements to control hunger to some success. Anther way to prevent a drop in Seratonin levels is to eat smaller, more frequent meals (remember Hack #4!).
12. Drink Red, Not Green
Red tea is now preferred over green tea in its enhanced ability to stimulate belly fat loss. A special red tea – West African red tea specifically – gets rid of hunger pang while providing boosts of energy without relying on caffeine. Green tea does not.
Furthermore, red tea is packed full of powerful antioxidants that fight oxidative damage caused by toxins in your body and that are scientifically proven to have an antibacterial, antiparasitic and antiviral action to boost your immunity. A red tea detox is highly recommended.
13. Eat More Garlic.
Garlic stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, located in metabolically active “brown fat” increases calorie burning. Garlic also controls cortisol levels which can supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can’t handle raw garlic then coated garlic supplements a try.
14. Eat More Fat.
Yes Fat! To lose belly fat, you have to eat fewer carbs (and calories), while adding more healthy fats, including extra virgin olive oil and coconut oil,. to your diet. The reason? Dietary fat can make the body more effective in using and burning fat – as long as calories and carbs remain under control. This is the premise behind the Keto diet and why it has such great results in burning belly fat, especially when that fat is coconut oil. We’ll talk about that more in the next hack on thyroid support.
15. Support Your Thyroid
When you eat less and try to dump body fat, a lot of times the metabolism adapts and burns fewer calories because the thyroid gets sluggish when not properly supported. One way to get around the slowdown is to eat the right superfoods that will support your thyroid and induce fat burning. Here are 7 superfoods for a super functioning thyroid.
16. Write It Down
This one seems simple, but it’s one of the most overlooked tips in burning belly fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories and carbs. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.
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