What makes an ideal body fat loss diet that will melt away those extra pounds and leave you thinner, fit and healthy? This report looks at the mechanisms of fat loss and reveals 15 simple ways to ensure that you lose weight fast.
It’s no surprise that so many people are in search of the perfect body fat loss diet. Losing fat is just too difficult – unless you have a plan. Though there are a vast array of options like magic pills, all but the best fat loss diets are more like fads, and specialized fat burning programs.
But there’s one method that has always worked – eating fewer calories than you burn off.
Call it “energy management”. Every effective body fat loss diet is based on it. Understanding how to manage calories in a way that loses weight and adjusts your body’s composition isn’t sexy or appealing. Just effective! Not just in melting away even stubborn belly fat, but actually keeping it off.
Before devising your diet plan, it’s important to understand how fat loss happens and how a rapid fat loss diet might work.
1. Calories are a measure of how much energy your body gets from the food you eat. Added together, it gives your daily energy intake.
2. Energy you spend on various activities, be it sleeping, or working out, or going about your everyday routine. The sum of this is your daily energy spend.
3. The difference between your energy intake and expenditure reflects how much will be stored in your body as fat.
4. Calorie deficit (when you spend more calories than you consume) will lead to fat loss. Calorie surplus (when you don’t burn off all the energy you eat) will cause weight gain.
It’s simple and intuitive to understand. All major body fat loss diet programs are based on this, be it the Paleo diet, Atkins diet or the Dukan and HCG diets. They all recommend a list of foods that create an energy deficit.
No program can sustain for long if it requires you to make sacrifices or adhere rigidly to a difficult plan. Your willpower will run out sooner or later. So your body fat loss diet should be one you can adapt indefinitely, make your new way of living.
2. Ensure Adequate Hydration
Drink plenty of water. How much? An ounce for every kilogram you weigh. Why? Because it helps cell metabolism and also will keep you from feeling too hungry.
3. Cut Down On Carbs
Food rich in carbs like potatoes, pasta, bread and rice can create a calorie surplus that encourages weight gain. Limit carb intake to 3 servings a day in your body fat loss diet.
4. Go Big On Breakfast
After a night-long fast, breakfast is an important meal. Rushing to grab a bite before going to work has ill-effects. Eat a healthy, balanced and filling breakfast. Oatmeal, fruit and 30 to 40 grams of protein is good.
5. Eliminate Sugar
The only time sugar is good for you is following exercise, when it replenishes stores of glycogen. At all other times, avoid sweet beverages, pastries and other sugar-containing food.
6. Black Coffee Helps Burn Fat
Caffeine speeds up your metabolism and helps burn fat, especially just before or after a workout. But don’t add milk, cream or sugar to your cuppa!
7. Be Slow And Steady
Your body fat loss diet isn’t intended to be a race to help you meet a deadline. It’s a way of healthy living and eating. Don’t cut down drastically on calories. Instead, stick to a plan and aim to reach your fat loss targets.
8. Eat Small Meals More Often
Rather than 3 moderate to large meals in a day, break your calorie intake into 5 to 6 smaller meals. This fat loss diet burns more calories and helps you lose weight.
9. Fat Burners Might Help
Conjugated Linoleic Acid (CLA) in the best fat burning supplements can help speed up your weight loss. Creatine builds muscle and helps lose fat. But pick healthy ones, and don’t go overboard!
10. Eat Your Veggies
An important element of your diet is vegetables. They are nutrient-dense while light on calories, so eat 5 to 7 servings every day.
25 to 35 grams of fiber rich food like bran, oatmeal or beans gives you a feeling of satiety and reduces overall calorie intake, and also lowers blood insulin levels so you’ll stop craving unhealthy foods.
12. Trash All Junk Food
Fries, chips, burgers and sweets are like poison to your fat loss dreams. High in calories, they shouldn’t be on your plate at all.
13. Ensure Protein Intake
What’s on most bodybuilders’ body fat loss diet? A lot of protein! But is that a good thing? Not always. Proteins have calories too. Any surplus is stored as fat. 1 to 1.5 grams of protein per pound of bodyweight is adequate.
14. Focus On Healthy Fats
Fats are harder for your body to digest and so fatty foods keep you satiated and avoid cravings for longer. Avocado, salmon, olive or flaxseed oil, nuts and seeds are good choices.
15. Cheat – Sometimes!
Remember, the key to an effective body fat loss diet is that you stick with it. So don’t forbid yourself from eating stuff you like. Instead, make them special treats, to eat only once a week or in only limited quantities.
How To Make It Last?
If you can stick with your body fat loss diet for the long term, you will lose weight – guaranteed. So how to boost the chances of doing this?
Most dieters spend a lot of time and effort on keeping track of what they eat, the calorie count of each item, and monitoring progress. But if you eat pretty much the same things daily, you won’t need to do this.
In the initial stages, you’ll have to be watchful. Once you’ve reached a happy balance, you’ll be aware of how what you’re eating will affect your body. After that point you only have to check in every month or two, just to confirm that you’re on track.
Also, keep on learning about your weight loss diet and how the stuff you put in your mouth will influence your metabolism and fat stores. Some interesting things that have seen many new developments are:
Belly fat loss goes far beyond just fitting into your clothes better. Because it accompanies visceral fat which can be deadly dangerous to your health, everybody ought to be concerned about how to loss belly fat before it causes diabetes, heart disease or worse.
While body mass inded (BMI) is widely used as a measure of overall health, what matters more in predicting metabolic disorders is excess belly fat. And belly fat loss is harder to achieve. So let’s talk about how to get rid of stubborn abdominal fat.
1. Eat More Fiber
Soluble fiber in your diet swells up by absorbing water. This gives you a sense of satiety and reduces the amount of food you’ll eat, while also slowing down the digestion process. When your calorie intake drops, you’ll enjoy belly fat loss. 10 grams of soluble fiber reduces your weight by 4% over 5 years. Good fiber sources are Brussel sprouts, flax seed, legumes and avocado.
2. Don’t Eat Trans Fat
Margarine, spreads and other food rich in trans fat is made by pumping hydrogen through unsaturated fats and oils. Not only will they prevent belly fat loss, they will also cause inflammation, heart disease, and resistance to insulin. Eating more trans fat will put on one-third more abdominal fat. So start reading food labels carefully and say no to partially hydrogenated fats.
In small amounts, alcohol is harmless. But that changes when you drink too much, as alcohol puts on belly fat. Central obesity is linked to alcohol intake in many studies. So how to loss belly fat? Stop drinking. Or cut down. People will less than one drink a day on average had lesser belly fat.
4. Take a High Protein Diet
Eating more protein releases the fullness hormone that reduces food cravings and minimizes your calorie intake, while raising your metabolic rate so your body won’t lose muscle while you get rid of stubborn belly fat. Good protein sources are meat, fish, dairy, eggs and nuts.
When you’re in fight-or-flight mode, your body produces more cortisol (a stress hormone) which buids up belly fat. So how to loss belly fat? By beating stress, which brings down cortisol levels. Meditation, yoga and emotion control are all helpful. Or just keep doing something that’s fun to you!
6. Avoid Sugar and Sweets
Consuming plenty of sugar puts you at risk of diabetes, obesity, heart disease and fatty liver. It also puts on abdominal fat and visceral fat. Not only sugar but also other foods like honey (which many believe is “healthier”) can compound this problem. So keep your sweet tooth under control. Follow a fat loss diet plan.
7. Exercise Regularly
Cardio workouts can burn off extra calories and keep you healthy. Aerobic exercise for at least 30 minutes a day, 5 days per week, is what most doctors recommend for optimal health. Not surprisingly, belly fat loss is aided by aerobics. That’s how to lose weight the smart way.
8. Say No To Refined Carbs
Carbohydrates are broken down by digestion into glucose, which is important for most bodily functions but piles up as belly fat when there’s a surplus. By limiting your carb intake to under 50 grams a day, you’ll begin to lose belly fat. You don’t have to adopt a low carb diet. Instead, just avoid refined carbs – and replace them with unprocessed carbs.
9. Cook With Coconut Oil
If you’re looking for ways to loss belly fat, cooking with healthy coconut oil is a good one. Rich in medium chain triglycerides, coconut oil is a diet food that’s easy to digest, and boosts your metabolic rate to burn off more belly fat. Just 30 ml a day can bring about good results. In one study, a group of overweight men who tried coconut oil for 3 months were able to lose belly fat to bring down their waist size by over 1 inch.
10. Lift Weights
Many people stick exclusively to aerobic exercise to lose belly fat. But resistance training is also helpful. When a cohort of obese teens took to weight training and aerobics, most of them lost visceral fat. So get a personal trainer to design a resistance training program to suit your needs.
11. Sleep Tight
With 6 to 8 hours of sleep every night, you vastly increase your chances of losing belly fat. Those who don’t get enough sleep will gain weight, including abdominal fat. Another cause of weight gain is sleep apnea, episodes during which breathing stops from time to time during disturbed sleep.
12. Monitor What You Eat
Keeping track of your dietary habits in a food log or diary can help identify the reason for not losing belly fat. Online trackers and mobile phone apps can make this easier. You can even record your exercise patterns to see how this affects those tires of fat around your middle. Choose from among a list of fat loss foods.
13. Fatty Fish Is Good For Belly Fat
Fish is rich in protein and omega 3 fatty acids which have many health benefits. Fish oil supplements can even reduce the rate of liver and belly fat deposition. The best fish are salmon, sardines, mackerel and herring. Eat 2 to 3 servings every week.
14. Apple Cider Vinegar
Grandma was right after all! Apple cider vinegar has great health benefits. It brings down blood sugar, and melts away belly fat through the action of one of its ingredients – acetic acid. 1 tablespoonful a day for 3 months by itself will help you lose half an inch from your waistline – in just two weeks!
15. Drink Green Teat
It’s not only healthy, with anti-oxidants that lower cancer risk, green tea is also rich in caffeine and EGCG, which help boost your metabolism. This indirectly helps you lose belly fat. In combination with regular exercise, it’s practically guaranteed, and is one of the best fat loss supplements.
16. Live Healthier
Each of these adaptive steps can help you lose belly fat. But to keep the fat away, you’ve got to change to a healthier lifestyle. Weave these tips into a new way of living. Make it a habit, so you’ll soon start enjoying a healthy, happy, energetic new life. Losing belly fat is just a natural extension of it.
These belly fat loss tips will guide you to make the right choices about what you eat and drink, how you exercise, handle stress, or change your behavior to get rid of stubborn belly fat.
Many feel a few extra pounds of fat around the waist makes them look unattractive. Clearly, it’s not very exciting to go around with a beer paunch or love handles. But being overweight isn’t just about appearances.
All researchers and doctors agree that excess belly fat is a much more serious problem. That’s because belly fat is always associated with ‘visceral fat’ inside your tummy, which is a major risk factor for diabetes, heart disease, dementia, even breast and colon cancers.
Belly fat can be estimated by using a tape to measure the circumference around your waist. Anything more than 40 inches in men (and 35 inches in women) is too high.
Unless you melt away this fat, all the exercising you do to acquire washboard abs is useless. You’ll get a six-pack only after the weight comes off. And the secret to losing belly fat is obvious and logical. It boils down to just 3 things:
* eat a clean, balanced diet
* workout regularly and get exercise
* rest, relax and avoid stress
But for many people who are overweight and struggling to get rid of belly fat, it still remains a challenge. If you’re one of them, here are 38 belly fat loss tips to help you lose weight. You’ll find at least a few that you can use productively.
Belly Fat Loss Tip #1:
Avoid Sugar and Sweetened Drinks
Sugar breaks down in the body to glucose and fructose. Only the liver can digest fructose. When it becomes overloaded, the liver is forced to convert fructose into fat, which is then stored in the belly leading to insulin resistance and other metabolic problems.
Sugar-sweetened drinks are worse because you tend to drink more of them.
Belly Fat Loss Tip #2:
Say No To Sweeteners
It’s tempting to pick artificial sweeteners because they’re zero calorie, even though popular options like Splenda are over 300 times sweeter than sugar. There’s a problem with this. You develop sweet cravings that lead to making bad food choices.
Belly Fat Loss Tip #3:
Eat More Protein
As you grow older, you produce more insulin because your muscle and fat responds poorly to it. This leads to more fat being deposited around your belly. A high protein diet protects against insulin resistance, and also lowers food cravings by 60%. When good quality protein accounts for 25-30% of your calorie requirement, you’ll reduce belly fat. Fish, eggs, seafood, nuts, legumes, meat and dairy products are excellent protein sources.
Surprisingly, a low carb diet is even more effective at belly fat loss than a fat restricted one. Reducing carbs reduces appetite, lowers water weight, and specifically gets rid of belly fat. Even avoiding refined carbohydrates like white bread and pasta alone is enough to make a difference.
Belly Fat Loss Tip #5:
You Need More Fiber
Soluble, viscous fiber in your diet binds with water to form a thick gel that remains in your gut. It slows down digestion and absorption of food, creating a feeling of fullness and satiety. In a study from 2011, increasing dietary soluble fiber by 10 grams/day lowered visceral fat by almost 4%.
Belly Fat Loss Tip #6:
Don’t Consume Food With Trans-Fats
These hydrogenated fats, found in margarine and spreads, have been linked to insulin resistance, heart disease and increases in belly fat. Read food labels carefully to avoid items containing partially hydrogenated fats.
Belly Fat Loss Tip #7:
Don’t snack. Especially at bedtime. Eating something, even if its healthy, late at night throws your metabolism off. Decide not to eat anything after dinner. Stay out of the kitchen and away from the fridge for at least two hours before you go to bed.
Belly Fat Loss Tip #8:
Kale, lettuce, watercress, arugula and broccoli are low on calories but rich in vitamins and sulforaphane (a nutrient that acts on genes that turn stem cells into adipocytes). These veggies will also leave you feeling full. Munch on them at lunch, or during a snack break. You’re less likely to eat anything more fattening or unhealthy. Add a salad to every meal and watch belly fat melt away.
Belly Fat Loss Tip #9:
Use Coconut Oil for Cooking
Medium chain triglycerides found in coconut oil have special fat burning properties. They boost metabolism and reduce the storage of surplus calories as visceral fat, even causing belly fat loss. In one research study, obese men took coconut oil every day for 3 months and lost, on average, 1.1 inches from their waistline – without making any changes to their diet or workout routines.
30 ml of coconut oil every day is optimal for belly fat loss.
Belly Fat Loss Tip #10:
Begin Your Day With Oatmeal
Oatmeal topped with some fruit is a magical combination that provides fiber and feeds healthy gut bacteria. This stimulates production of butyrate in your intestines which reduces whole body inflammation. The fiber further increases blood levels of the appetite suppressing hormone called ghrelin.
Belly Fat Loss Tip #11:
Take Eggs Along With Breakfast
Eating more eggs makes you less egg-shaped! Eggs are an excellent source of nutrition and are especially rich in choline, a nutrient that attacks the genetic mechanism regulating fat storage around the liver. Choline is also found in seafood, lean meats and collard greens.
Belly Fat Loss Tip #12:
Make Up Protein Snacks
Another great tip for belly fat loss is to mix together protein-rich foods like seeds, nuts, dried fruit and dark chocolate with peanuts to prepare your own protein snacks. Peanuts are an excellent source of resveratrol and genistein, which impair the action of genes that promote fat storage around the belly area.
Belly Fat Loss Tip #13:
Eat Dark Chocolate
Choose low-sugar brands and eat it in moderation. Dark chocolate has zinc which increases leptin, a hormone that controls your body’s energy production and distribution, as well as appetite and storage of fat in adipose tissue. Gut bacteria ferment dark chocolate into anti-inflammatory products which inhibit genes that control insulin resistance.
Belly Fat Loss Tip #14:
Real Peanut Butter Is Good
Peanut butter really has only two things – peanuts, and some salt. Genistein, a compound in peanuts, acts on the genes for obesity and down-regulates them so that your body won’t store belly fat. The danger, though, is that many brands have ingredients like sugar and palm oil that cancel out the beenfits of peanuts.
Belly Fat Loss Tip #15:
Include Fatty Fish In Your Diet
At least once a week, eat fatty fish. Omega-3 fatty acids in fish like salmon, herring, sardines and mackerel help lower visceral and belly fat. Fish oil supplements are another option for fat loss, and will significantly lower liver and belly fat.
Probiotics are gut bacteria that improve gut health and enhance immunity. Some forms like Lactobacillus even regulate body weight and help belly fat loss. However most commercial probiotics brands have less healthy bacteria than their advertisements claim.
Belly Fat Loss Tip #17:
Intermittent Fasting Might Help
Fasting for 24 hours a couple of times in a week can encourage belly fat loss. Other less intense fasts that last 16 hours, allowing you to eat your food within an 8 hour period, also work. Studies have found a 4-7% drop in belly fat within 6 months.
Belly Fat Loss Tips #18:
Brisk exercise for at least 30 minutes daily, 5 times in a week, is extremely effective at getting rid of belly fat and visceral fat. A brisk walk or jogging is good, as long as you work up a sweat and your breathing and heart rate are faster than usual.
Belly Fat Loss Tips #19:
Exercise In Bursts
Interval training in intensive bursts has been recommended by experts as the best way to burn belly fat and flatten your abs. Whatever exercise you prefer – squats, jogging, running, or box jumps – do it in short but intensive bursts for the highest impact. It burns a lot of calories in a short time frame. Another benefit of high intensity interval training (HIIT) is that it boosts your metabolism for long after you finish working out and your body continues to burn fat for many more hours.
Belly Fat Loss Tips #20:
Do Aerobic Exercise
Abdominal exercises alone won’t help reduce belly fat. Other kinds of aerobic exercise, including walking, running and swimming, are more effective at reducing belly fat. Aerobic exercise further sustains the weight loss and prevents belly fat from being re-gained later. It can also reduce blood sugar, prevent inflammation and improve overall metabolism that helps control central obesity.
Belly Fat Loss Tips #21:
When they practiced yoga for 16 weeks, postmenopausal women reported significant loss in belly fat in a study carried out in 2012. But if bending your body into yoga poses isn’t comfortable or even possible, try other simpler exercises. Even deep, quiet breathing can help lower stress hormone levels in the blood, which helps with belly fat loss.
Belly Fat Loss Tips #22:
Lifting weights (resistance exercise) will help preserve and gain muscle mass. These muscles help your body process calories and burn off fat as fuel to meet energy needs. The more muscle mass you develop, the more you can eat without gaining weight. A combination of resistance training and aerobic exercise is very effective at burning belly fat.
Belly Fat Loss Tips #23:
Don’t Stop Moving
Visceral fat loves a sedentary lifestyle. Aerobic exercise is its deadly enemy. That’s why running, bicycling, swimming or jogging can melt away belly fat effectively. Even when you watch your diet carefully, if you don’t exercise at all, you’ll continue to have extra visceral fat. The key is to be active and never stop moving.
Belly Fat Loss Tips #24:
Take An Early Morning Walk
An interesting research discovery is that exposure to sunlight early in the morning lowered risk of weight gain, independent of calorie intake or physical activity levels. It’s possibly because morning light synchronizes your metabolism better and inhibits fat genes. Also, the exercise helps burn calories before you have eaten anything, so that all the energy comes from melting away fat stores.
Belly Fat Loss Tips #25:
Adopt A New Lifestyle
For the best belly fat loss results, you must combine different approaches and create a system that works for you. This new lifestyle will be yours for the long term, so be sure it includes things you enjoy doing and being.
Belly Fat Loss Tips #26:
Eat Meals Every 3 Hours
Don’t try and skip lunch. It only compounds the problem, because you’ll be pushing your body into starvation mode by going without food for too long. This forces internal changes due to which your body starts storing calories as fat, because it is stockpiling energy sources which may be scarce. Experts recommend eating a meal or snack once in 3 hours. This keeps your body in calorie-burning mode all day long.
Belly Fat Loss Tips #27:
Watch what you eat. Record details meticulously in a food diary. This helps you measure exactly how much of each type of food you eat. An online food tracker or weight loss calculator can help you track calorie counts. Exercise and activity levels can also be monitored with smartphone apps.
Belly Fat Loss Tips #28:
Record Your Workouts
Preparation and planning are an integral part of any successful fat loss campaign. Without clarity in thought and plan, your efforts at weight loss are doomed to fail. You have to set a higher priority on activities that improve health. If you document workout details, you are 30% more likely to continue with them. So write down workout times on a calendar or log book.
Belly Fat Loss Tips #29:
Have readymade snacks that are nutritious and filling. This helps avoid the temptation to reach out for unhealthier alternatives when you’re feeling peckish. Be prepared for getting stuck in traffic jams, working late in the office, or other delays and distractions that interfere with keeping regular mealtimes. Snack packs with granola and protein bars, nuts, dried fruits, turkey jerky and high protein foods are effective at losing belly fat.
Belly Fat Loss Tips #30:
Drink Plenty of Water
Water is important to regulate your metabolism and optimize fat burning. Drink 8 glasses of water every day to help your body function more efficiently.
Belly Fat Loss Tips #31:
Alcohol In Moderation
Too much alcohol helps you gain belly fat. In a study of 2,000 people, the group that drank daily but limited itself to one drink only had less belly fat than the other which consumed more alcohol. It helps to picture a bottle of wine as a stack of cookies. Both are converted in your body into fat stores. So consume in moderation.
Belly Fat Loss Tips #32:
Give Up Fruit Juice
Almost every packaged fruit juice brand contains extra sugar. A serving of apple juice has 25 grams of sugar, of which half is fructose. The extra calories are often stored as belly fat. So drink water instead of fruit juice. Unsweetened iced tea or sparkling water with a wedge of lemon are also good alternatives.
Belly Fat Loss Tips #33:
Apple Cider Vinegar Burns Fat
Among the impressive health benefits you’ll get from taking 1 tablespoon of apple cider vinegar are lower blood sugar and loss of belly fat. In a study of obese men who took apple cider vinegar for 12 weeks, the average belly fat loss was half inch.
Belly Fat Loss Tips #34:
Drink Green Tea
Rich in the catechin EGCG, a potent fat burner, green tea is extremely effective in losing belly fat. When drinking green tea is combined with aerobic exercise, the effect is even better. The recommended daily dose is 625 mg., which can be obtained from 2 cups of green tea.
Belly Fat Loss Tips #35:
Reduce Your Stress Level
If you feel stressed or worked up, sit quietly with eyes closed and take long, deep breaths for a few minutes. It will relax you instantly and lower blood levels of the stress hormone cortisol, which is responsible for building up belly fat.
Belly Fat Loss Tips #36:
Maybe the idea of sitting quietly for more than 5 minutes without any activity or engagement is unsettling. But there’s no denying the health benefits of such meditation on a regular basis. It will help boost your fat burning capacity and reduce stress levels remarkably fast.
Belly Fat Loss Tips #37:
Get Enough Sleep
There’s no dispute over the fact that 7 to 8 hours of sleep every night helps improve health, reduce stress and lowers belly fat. In an extended study of almost 68,000 women, those who slept less than 5 hours were more prone to put on weight than others who got enough sleep. Just as important as the duration of sleep is how deep and restful it is.
Belly Fat Loss Tips #38:
Don’t Sleep Late
Some people catch up on lost sleep by waking up late on holidays and weekends. Such chaotic sleep habits mess with your internal biological clock and results in the release of fat-storing hormones like cortisol. In a study from Brigham Young University, women who were regular in sleep patterns, waking up and going to be at the same time, had lesser belly fat.