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5 Safe Ways to Lose Belly Fat Within 7 – 10 Days (Most Recommended)
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There are many dangerous and ineffective gimmicks about how to lose belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this article will explain what causes an expanding waistline and how you can make that spare tire go away.
1. Jump-starting Your Metabolism
Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol levels lower.
Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat.
Aim to take 10,000 steps a day. In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.
Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains
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Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting.
2.Exercising for Fat Loss
Exercise in small bursts. Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.
Ramp up the cardio. Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size
Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat.
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3. Dieting for Fat Loss
Reduce calorie consumption. Unless you restrict calorie intake, you won’t lose belly fat.
Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats like avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.
Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat.
4. Measuring Progress
5.Staying Motivated
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