Do These 5 Things If You Want to Lose Belly Fat Quickly
Posted by Healthy Truth on Aug 15th 2019
Stubborn belly fat can be a pain to get rid of, and it’s not all in your head. There are two types of fat in the body: subcutaneous fat and visceral fat. The former is the kind of fat that sits just below the surface of your skin and is usually found in your arms and legs. But visceral fat — the kind that lives in your belly, is abdominal adiposity that is much harder to get rid of. And this is precisely the kind of fat that is linked to many diseases, metabolic syndrome, and even PCOS.
So getting rid of belly fat has many more benefits than looking better in a crop top. It’s about protecting your health and ensuring you live a long, happy life. If you’re on a mission to lose belly fat quickly and efficiently, here are five ways you can get there.
Eat in a Calorie Deficit
Unfortunately, you can’t spot-reduce fat anywhere on the body, no matter how hard you try. What we mean by that is, you can’t choose where your body loses fat. No matter how hard you try, you aren’t able to magically get the fat in your belly to disappear. You have to eat in a calorie deficit in order to reduce fat everywhere on your body, and only then will the fat around your midsection start to fade away.
In order to lose one pound of fat, you have to be in a deficit of 3,500 calories. A smart way to apply that is to eat 500 fewer calories a day in order to lose one pound of fat a week. Or you could eat 250 fewer calories a day and lose one pound of fat every two weeks.
Consume More Belly-Fat-Busting Foods
There are certain foods that will speed up your fat loss process. Eat more lean protein, like fish, chicken, and eggs, and consume whole grains rather than their processed counterparts (like white bread or white rice). Lots of greens and nuts are also excellent foods to incorporate into a belly-fat-busting diet. Blueberries have fat-fighting qualities, so add some to your next smoothie paired with Healthy Truth GO PRO Protein Powder Blend.
Do Strength Training
You might be tempted to do a ton of cardio when you’re trying to lose weight and shed fat. But that’s a rookie mistake. Strength train regularly — around 3-5 times a week. When you build lean muscle mass, you increase your metabolism and burn fat faster throughout the day. Plus, when you do complex exercises like deadlifts, squats, pull-ups, and push-ups, you end up strengthening your abdominal muscles so they really shine through as the fat starts to fall away from your midsection.
Stay Away From Junk Food
Yes, you know this, but it needs to be said. Don’t eat fried food, anything processed or packaged, and stay far away from refined sugars. Instead of eating all the junk that likely caused you to gain belly fat in the first place, reach for sprouted nuts or organic dried fruit when you’re hungry or in need of a snack to hold you over until dinner.
Stress causes you to gain weight, and when the stress hormones in your body elevate, you end up putting on more weight and it gets harder to lose weight. One of the things that contributes to stress is how much we sleep. Make sure you’re getting at least seven or eight high-quality hours of sleep each night. Turn off the electronics before bed, eat a healthy meal, and even meditate before your head hits the pillow so you wake up feeling rested and ready for a healthy day.