This article is primarily meant for men, however, it’s great for women as well. The average man is about 24 pounds heavier today than men in 1960, according to
The average man is about 24 pounds heavier today than men in 1960 and the figures are rising.Don’t worry . . . there are dozens, if not hundreds, of ways to burn belly fat—fast.
Here are 23 sure-fire ways to lose your belly fat faster than ever.
The battle of the belly bulge takes different strategies and approaches depending on your genetics, your metabolism, your willpower, etc. What works for someone else may not work for you. To simplify things. You must rev your metabolism. You’ll have to do some trial and error to deduce which ones work best for you; they, losing weight can be hard work for some people, but it’s worth it. Naturally, good nutrition should always be part of your daily routine.
1. Eat more protein.
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You will save about 40 calories when you substitute 50 grams of protein for an equal amount of carbs. Common sense, right
2. Get off your butt and on your feet.
Do every exercise standing instead of sitting. Be conscious of when you are sitting or laying down when you could be standing or moving your body.
3. Take larger steps when you exercise.
When using the stair climber, skip one out of every five steps. Then take one large step to get back to your normal walking pattern. This step recruits additional muscle, upping fat loss.
4. Eat smaller portions. Some people find it helpful to use smaller plates.
It’s all psychological, but it appears to work for those who need to eat smaller portions.
5. Cut Your Daily Carbs.
Yes, you’ve heard this plenty of times. The reason is: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their CARB intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.
6. Lift WEIGHT first, then DO Cardio.
Try this. Do your cardio after you lifted the weights. Trainers are using this method all over the country. Anytime you feel any kind of pain after working out – you should stop and let your muscles relax and assess the situation. You can get pain relief here.
7. Change directions.
Do you use the elliptical machine? Ride the machine for 30 seconds as fast as you can, then reverse your direction and ride the machine for 30 additional seconds, Rest 60 seconds and repeat. The force of stopping your momentum, as well as going from a dead stop to full speed twice in the same interval, will give your fat-burning efforts a massive boost.
8. Eat high fiber foods – daily.
Consider them “good carbs.” Their bulk takes up space in your stomach. The top fiber food: beans, which contain 8 grams per 1/2 cup. Men who add 12 grams of fiber a day to their diet may lose an extra quarter of an inch from their waste fast.
9. Top your salad with vinaigrette dressing.
Studies show that acidic foods such as vinegar and lemon juice work like lighter fluid in your body’s fat incinerator, increasing carb combustion 20%-40%. Helps to burn belly fat like crazy!
10. Don’t skip meals – ever. It slows down your metabolism.
Skipping meals puts your body into a catabolic state, meaning it starts to break down muscle tissue fo energy—and conserves fat. Never starve your body.
11. Don’t be a couch potato for hours. You can relax but don’t lay around and not move your body.
Get up and move your body. Do something – even if it’s just going outside and moving the lawn.
12. Hit the weights. Creating muscle is essential for losing your body fat -fast.
You do not have to be “Arnold”. Lifting just 10 minutes a day, three days a week will help tremendously. 30 minutes of weight training per week has a greater reduction on waist size than almost any other variable. Only serious men who want to lose belly fat and gain muscle use these incredible supplements. Click here to learn more.
13. Pass on the potatoes and other starches.
You know by now that potatoes, mashed or baked or french frys are NOT good. They raise levels of insulin in the blood, triggering your body to stop burning—and start storing—fat. (Sweet potatoes are acceptable; they have more nutrients and fiber.)
14. Eat your LARGEST meal of the day after you lift weights.
It takes calories to digest food. It actually takes 73% more calories to process that food after a weight-training session than if you hadn’t worked out at all.
15. DRINK plenty of WATER! Especially before a meal.
The water will take up room in your stomach, making you feel more full and reducing your appetite plus water helps to flush that fat and toxins from your body.
16. Request substitutions.
Any time your restaurant entree comes with a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., R.D. (Your server will be more than happy to accommodate you.)
17. Brush your teeth more often. Really???
Yes, this is true. Your mouth harbors lots of toxins and plaque that can cause havoc in your blood. Men who brush their teeth frequently were leaner than men who did not.
18. Eat an unbalanced diet.
Eat more calories one day than you do the next. Do not eat the same amount every day. You must not allow your metabolism to predict it’s workload. This will help your metabolism keep burning at a higher rate. Shoot for an average of 2,000 calories a day over a week’s time.
19. Dial up an incline on the treadmill.
When you run on a treadmill, the belt helps you. To counteract this, always walk or run on at least a 1% incline, a study found is nearly equivalent to outside running.
20. Stick to no-calorie drinks.
That means drink only fresh WATER, coffee or tea or anything without sugar or sugar substitutes. Naturally, sugar is is your enemy and you never want to use sugar substitutes. Stevia may be the only thing you should use. Its natural. Diabetics use stevia.
21. Have a big healthy breakfast every day.
Obesity rates are 35%-50% lower in people who eat breakfast regularly, compared with folks who don’t. Nutritionists believe a.m. meals help regulate insulin levels and hunger, so you’re less likely to overeat throughout the remainder of the day. Watch the CARBS and eat healthy. Eggs are good for you! Yes, even the yoke.
23. Snack between meals. (Eat salads, protein bars or protein shakes.)
This helps force your body to process food all day long, which keeps your metabolism moving.
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24. Eat Nuts. Walnuts and Almonds are the Best.
Even though they’re high in calories, those calories appear to be processed differently in the body. Researchers discovered that men who added 500 calories’ worth of NUTS a day to their diet gained no excess weight at all.
26. Running Springs Work.
Try a 2-to-1 “work-to-rest” ratio. That is sprint two times longer than you rest. If you run a 150-yard sprint—a good distance to start with—in 20 seconds, rest 10 seconds, then repeat 3-7 times.
27. Eat YOUR food slower. Take your time.
It can take 12 minutes or longer for the signal that you’ve started to eat to make its way to your brain. You will enjoy your food more and lose the fat faster.
28. Cheat with the food of choice once a week.
Do not totally forbid yourself from eating foods you enjoy – even if they are not the perfect health food. It is perfectly fine for people to blow one meal a week without feeling guilty. If you follow a healthy diet 95% of the time, you can relax and enjoy yourself the other 5% of the time without gaining weight.
29. Avoid white bread at all costs. It’s DOUGH!
Researchers say men and women who eat white bread are almost always obese. The calories from white bread and refined grains just seem to settle at the waistline more than calories from other foods.
30. Never Fall Asleep While TV is On!
Men and women who fall asleep in front of the TV do not get a restful sleep. The brain can hear the TV even if you’re not conscious of it. You need good sound sleep. Without good sound sleep can keep you from you losing belly fat. Your brain also requires total darkness. Make sure to block all light from your room while you sleep. Miss out on certain SLEEP stages WILL disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.
31. Weigh Yourself at Least Once a Day.
Yes, you should weigh yourself daily. I know you’ve probably heard just the opposite. However, weigh yourself each day when you get up.
Don’t obsess over the number, but at least keep track of the general range of what you weigh so you can catch small changes as they occur and take corrective measures immediately. You are managing your body – it’s up to you.
You can do this. Millions of men and women have lost their belly fat and are much healthier and happier people. You can do it too. Never – never – never give up!