Stay Healthy – How To Get Rid Of Belly Fat Fast And Naturally
As we age, the likelihood of belly fat being a problem increases. So, what we need to know is how to get rid of belly fat fast and naturally. It is more difficult to lose belly fat than other fat, such as thigh fat because out bodies have he ability to push fat to the stomach (it’s favourite place) because we have lots of organs there that fat is happy to live on but can damage us irrevocably. Our metabolism slows down as we get older. Women experiencing the menopause may have hormone imbalances. One of the symptoms of this is being unable to sleep properly. When someone does not sleep well, the hormone ghrelin is released in larger amounts. This is an appetite stimulant and may lead to the individual choosing foods that they perceive as filling – namely poor carbohydrates, sugar and foods loaded with fat.
Obesity may be hereditary, which is a factor to take into consideration but still you can do things about it. If you are sure that you want to discover and apply the tips and approaches of how to get rid of belly fat fast the natural way, this will not be a problem. Many obese people, who believe their condition to be hereditary often give up hope of ever losing weight, so do not even try and some go further and eat foods that pile on the pounds because they feel that there is no point trying to be healthy as they believe that their condition is inevitable. Anyone can easily understand how to get rid of belly fat fast and naturally then use it for their own improvement. It will not be as easy as it was putting on the pounds as abdominal fat is the most difficult to lose. It will not happen overnight, so patience is a must – it may take a little longer if the sufferer is clinically obese or has other medical issues to contend with.
There are several things regarding how to get rid of belly fat fast without surgical interventions that can be done to kick-start losing that bulky tummy in a quick and natural manner.
What Are The Key Points In Getting Rid Of Belly Fat The Healthy Way?
1- Firstly, and it may sound obvious, is to cut out hydrogenated oils and trans fatty acids. Check food labels before buying as these unhealthy fats are in a number of items most people may not think about. Trans fatty acids are particularly bad as they have the ability to redistribute fat from other parts of the body to the abdominal area.
2- If a strict dietary and exercise routine how to get rid of belly fat fast and naturally are followed, fatty stomach can reduce considerably in a short period of time. Start eating complex carbohydrates as these maintain the feeling of fullness for longer and are a lot healthier than their white counterparts are. See the video below which explains simply the big difference between the two and also the health benefits.
3- Introduce fresh fruit and vegetables to the diet, along with lean meat, beans (not refried/baked) and fish. Anyone who makes these changes to their diet is well on the way to losing belly fat fast and naturally and in doing so, will also benefit their long term general health. People with abdominal fat are more likely to suffer with heart conditions, strokes and the risk of diabetes increases but overall health can dramatically improve once the belly fat begins to drop off. Exercise is also key on the upward climb to good health. There are many different exercises that focus on the abdominal area and all of the exercises are brilliant ways how to get rid of belly fat fast and naturally.
4- Do not let the idea of exercise put you off, as a lot of them are easy to put into practice. Keep goals attainable, so they can be reached and each time you reach one, you will feel even more motivated to continue natural belly fat loss.
Once the decision has been made to move away from bad foods, there are things that can be done apart from just eating fresh fruit and vegetables and that is the easier and healthier way of how to get rid of belly fat fast with natural diet.
5- There is a mountain of food out there that will aid in how to get rid of belly fat fast with natural dieting. Fat belly burning foods are simple to find and some of them may come as a surprise. The good thing is, because there are so many fat burning foods, whole meals can be created that will enable a tastier meal plan.
1a) Hot chilli peppers, such as scotch bonnets and jalapenos contain capsicum, which speeds up the metabolism. This process burns fat up to 25% more quickly than without capsicum. Start adding a few of these spicy fruits to meat and fish dishes or if feeling very brave, eat them raw in salads.
2b) Here comes a surprising one which helps you in how to get rid of belly fat fast – eggs. They are high in protein, which the body finds difficult to break down without the metabolism speeding up. Eggs also contain vitamin B12, which is known to destroy fat cells. Opt for boiled or poached eggs, not fried or scrambled as these tend to be cooked with fats.
3c. Peanut butter is another surprising item that can help shift belly fat in a fast and natural way. As long as it is eaten in moderation, peanut butter boosts testosterone (in females, this is fine) and can aid the transformation of fat into muscle. The natural way of how to get rid of belly fat fast is by including these foods in the diet.
4d) We all need some fat in out bodies – the trick is to use ones that are not stored as fats, such as canola, soy and enova oils. These oils also keep the stomach feeling full up.
5e) Olive oil is good too as it is a mono unsaturated fat which has a vital role in how to get rid of belly fat fast but the healthy way, which helps to reduce bad cholesterol and improve good cholesterol. Mono unsaturated fats remain stable at a high temperature and does not become saturated or hydrogenated.
6f) Foods high in omega 3 such as oily fish, salmon, tuna, mackerel, anchovies and trout, should be eaten regularly as the omega 3 increases the amount of the hormone leptin in the body, which helps greatly in how to get rid of belly fat fast and naturally as boosts the burning of calories in the body.
7g) When choosing which cuts of meat to eat, opt for lean pork, turkey and skinless chicken breasts. Meats such as these strengthen the immune system and turns fat to muscle and are less fatty that beef and duck
8h) The exact route how to get rid of belly fat fast and naturally taken will be beneficial if the dietary advice given here is followed accurately.
9i) Switch to whole grain foods where possible (pasta, bread, rice) as these are complex carbohydrates which maintains steady levels of insulin and by doing so, the body will not want to cling on to fats that are consumed. See the video which explains more about wholegrains and why they are important (but still majority of people do not include it in diets).
10j) If snacking on crisps and other bad carbs is a problem, switch to snacking on delicious nuts. Unsalted almonds and peanuts are good and can be added to a variety of dishes if you do not like eating them as they are. These are excellent sources of protein and will be of great help in how to get rid of belly fat fast the natural way. All of these foods can be added to the diet and the more of them that are consumed; the more benefits will be gained. Getting rid of a fat belly in a quick and natural way will become easier when eating the right sorts of foods.
1b) In keeping the track of how to get rid of belly fat fast it is important to note at what time in the evening the last meal is taken. If taken too late, the body may have trouble digesting and the weight could sit in your tummy. It is advisable to have your last meal of the day at least three hours before turning in for the night to enable the body to begin the process of breaking the food down.
2c) If portion size is an issue, buy smaller plates to serve main meals on and do not go back for more.
3d) Another tip relating to how to get rid of belly fat fast and naturally that will help you is not to cook too much. When there is too much in the pan, our first instinct is to eat it, as it seems wasteful to throw it away. When trying to lose weight naturally, it will happen at a quicker pace if portion sizes decreases and eating leftovers stops.
4e) When hunger pangs strike, reach for a glass of water instead of a snack. Ghrelin, the hormone that sends hunger signals to the brain is also responsible for our thirst. However, we feel hunger first even if thirst is the problem so if having a drink of water does not diminish the feelings of hunger, have a small, healthy snack.
5f) Another thing what can make difference in how to get rid of belly fat fast and naturally is by helping yourself to make a few changes to how and where you eat: sitting in front of the TV, playing a game or any other form of distraction whilst eating increases the possibility of a higher arte of consumption.
6g) It is important in the execution of the plan of how to get rid of belly fat fast and naturally to think about the food you are eating and to savour it. By eating slowly, our bodies detect the feeling of fullness quicker so if eating stops at that point, fewer calories shall be consumed. Research has shown that the frustrating cravings we experience last approximately for five minutes so if we do something to take the mind off food for a short while, the feelings will disappear without having stuffed whatever was available down our throat.
7h) If you can, get the support of a sponsor – this can be a family member or friend – who you can call when the urge to pig out becomes too much. Chooses someone you trust completely and who really supports and encourages the natural method how to get rid of belly fat fast and your weight reduction efforts. This will encourage you no end when you are feeling down, frustrated and want to throw in the towel.
8i) A great advice for how to get rid of belly fat fast and naturally is to stop buying carbonated drinks and switch to water. If you really cannot drink water, fruit juices are better than fizzy drinks but check their sugar content first. It may be advisable to invest in a juicer and make your own tasty drinks. This way, you will be aware of the exact content. Drinking a glass of water before or during a meal fills the belly and reduces the risk of over eating.
9j) For those who enjoy hot drinks such as coffee, tea and hot chocolate, switch to skimmed milk, as this will significantly reduce calorie intake.
10k) It is beneficial when working on your way’s how to get rid of belly fat fast and naturally to keep a journal listing all of the foods and drinks that are consumed. People who do this are often surprised by what they learn but it can be the only way to see questionable dietary habits and do something about changing them.
11l) Measure out daily rations of snacks and bag them up. This way, the temptation of ‘just having a couple more’ becomes obsolete, which will save a great deal of calories. If snacks must be taken, opt for low calorie items, fresh fruit, or vegetable sticks. How to get rid of belly fat fast and naturally is not so easy but is can be done by being determined and sticking to a healthy diet and exercise plan.
12m) Walk to the next bus stop when getting around and get off the bus one stop before your usual one. This simple tip on how to get rid of belly fat fast with the help of exercise will get the blood flowing faster and will get rid of more calories – being active plays a large part in getting rid of belly fat in a fast and the natural way.
By taking simple measures and altering the diet, it is possible to achieve a flat stomach in a short space of time using only natural methods. If eating out at lunchtime during the working day has become a habit, it is one that needs changing. Take a packed lunch from home and you will notice a marked change in your weight loss and giving more control on how to get rid of belly fat fast. Foods we rush for during the lunch period tend to be the kinds of foods we need to reduce: sandwiches (often processed and with lots of fat) crisps, jacket potatoes – (loaded with butter, cheese and baked beans). By taking a packed lunch, whole meal or granary bread can be used with a little low fat spread and lean meats etc – or pack a salad. Add nuts to create variety and texture as this will force the body into speeding up the metabolism, which speeds up calorie loss. Wine (and other alcohol) is packed with sugar and calories so cut down if you are consuming more than the units allotted. Better still, confine alcohol to one evening at the weekend. It will seem more of a treat and benefit the body in other ways too. The method how to get rid of belly fat fast and naturally is not all about self-deprivation and strict confinement on specific foods! Recognise success when it is achieved! Make a list of things to treat yourself to when you are winning the battle of losing a fat belly in a rapid and natural manner.
1c) In order to facilitate and make more effective how to get rid of belly fat fast and naturally it is vital that the mind set is tuned that of success.
2d) Throw away all of the junk that is in the kitchen cupboards and replace with fat burning foods and items that will keep you full for longer.
3e) Never do the grocery shopping before eating, as when hunger is present, it is more likely that unhealthy foods and ‘quick fix’ foods will end up in the shopping trolley. T
4f) The important thing when losing belly fat fast and naturally is to consume good foods regularly and not stave yourself.
In fact the healthy answer on how to get rid of belly fat fast and naturally is not about being hungry all the time. Starvation diets do not work and can be detrimental to general good health. Dieting like this can lead to osteoporosis and the breakdown of muscle tissue. Another of the reasons this type of dieting will not help belly fat drop off is that when the body is denied food for a long period of time and then is fed something, the body holds on to all of the fat because it becomes unsure of when it will receive more food. Research dealt with weight loss and how to get rid of belly fat fast has shown that when the body is deprived of the correct amount of calories over a long period, the natural metabolism slows down considerably and when the body is denied calories altogether for a sustained amount of time, the metabolism can slow by between 40-50%. Starving the body also loses muscle as opposed to fat, so employing this method will not get rid of belly fat in a fast and natural way. When someone does lose weight with this method, the results are very misleading as the pounds may be lost initially but as soon as a normal diet is put into place, the body will hold onto sugars and fats, which will make a person gain weight and not lose it quickly. The best way how to get rid of belly fat fast and naturally is to follow a good, nutritional eating plan and to take part in a range of exercises.
The exercises routines available are vast and the ones that work for getting rid of belly fat for women may not necessarily work as well for men – or they may not be as enjoyable.
1c) Younger women may enjoy going to the gym to get rid of belly fat in a group setting but more mature ladies may prefer something that they can do in the privacy of their home.
2d) Any exercises that work the core are going to help and complement dietary advices in terms of how to get rid of belly fat fast and naturally. Scissor kicks and pelvic tilts can be done without using gym equipment. For these, all you need is to lie down on the floor.
3e) For the scissor kicks, put you’re hands under your bottom once you are comfortably positioned flat on the floor, then raise one leg about 25cms off the floor and hold for 5 seconds – repeat this with the other leg and increase the time you hold until you reach 15 seconds for each leg.
4f) Remain on the floor and now bend the legs so that the feet are flat on the floor. In this position, raise you pelvis into the air and hold. Lower the pelvis to the floor slowly and repeat. See the video for more tips and instructions for leg scissors:
5g) Apart from gym style exercises, certain dances are a great (and sociable) choice of how to get rid of belly fat fast the natural and healthy way.
6h) Invest in an exercise ball, as they are not expensive and can give remarkable results when losing extra weight and belly fat love handles.
7i) All exercises should be done in blocks of 10-15 and on a regular basis. If you are serious about how to get rid of belly fat fast and naturally, nothing will be gained by only exercising like this once a week.
8j) Stomach crunches can also be added to the routine. Do these by once again lying on the floor. Bend the knees and place your hands behind your head. Sit up slowly so that your left elbow touches the right leg and then do opposing crunches. You will really start to feel your fat belly tightening and when these are performed regularly, a noticeable difference in how much belly bulge you have lost will be seen. See the video for step by step correct technique demonstration:
There are other activities in the realm of how to get rid of belly fat fast and naturally that can be employed in order to lose stubborn stomach fat.
9k) Swimming, horse riding, tennis and any sport that keeps you moving about are good as your stomach muscles are in use all the time.
The trick in how to get rid of belly fat fast and naturally with the help of exercise is to find something enjoyable that will excite the desire to get rid of that flabby tummy.
10) Belly dancing is beneficial as by doing this, the core is constantly being worked. This will not only destroy belly fat but also tone up that tummy to keep it flat. By using a combination of a fun activity that you will persist with and the floor exercises, the big tummy will drop of rapidly and naturally. Keep up the healthy eating habits as well. Having both of these methods of how to get rid of belly fat fast in place will ensure that sleep will slip into a regulated pattern, which in turn will aid weight loss as a good nights sleep will keep ghrelin levels low and leptin levels high.
Men may not want to go to belly dancing classes to lose their excess belly fat but some traditionally male sports are also a good way or choice of how to get rid of belly fat fast and naturally to reduce the amount of fat being carried around the abdomen.
1d) Football, hockey, rugby, baseball and basketball are excellent activities to be involved in as the muscles in the stomach are being used continuously.
2e) If going to the gym is something that can be done, use the decline abs bench or the Pirate’s chair. See the video how to use properly the decline abs bench:
And how to use the Captains’s chair:
3f) It is advisable to acquire the knowledge to use the equipment properly and safely so that you do not end up injuring yourself before you get started! Most gyms offer a training service and advices how to get rid of belly fat fast with specific exercises so that a trainer will go through all of the equipment with you.
4g) If gym sessions are regular, fat will be lost in a fast and natural way. The machines most worth using at the gym to banish fatty stomach should focus on three muscles of the abdomen and when worked simultaneously, will speed up the process of losing belly fat. These are: the rectus abdominis (the six-pack), obliques (love handles) and the transverse abdominis (the belly), as more calories will be lost than if the stomach muscle were worked individually. This is why the sports mentioned above work so well and strongly advised in how to get rid of belly fat fast and naturally. By turning fat into muscle, the metabolism will increase which means burning more calories over the day. By taking part in one or more sports regularly, weight loss will occur but when the home exercises or gym equipment used, weight loss will happen more rapid fashion. It is important not to just focus on one type of exercise as performing several of them will increase weight loss and get rid of belly fat quicker.
Fat reduction will increase significantly when the diet is filled with healthy produce and fat burning foods. Make sure, as it is crucial point in how to get rid of belly fat fast, the breakfast is eaten every morning as this kick starts the metabolism and prevents the body going into starvation mode. It is also believed that when breakfast (a healthy one) is eaten, less calories are eaten throughout the day. All of this points to a natural belly fat reduction at a fast rate.
For men thinking about how to get rid of belly fat fast and naturally but drink lots of beer – STOP! – or at least cut down. Containing between 100 and 200 (empty) calories on average per serving, this alcoholic drink is bad for the waistline, especially if little or no exercise is being taken and those who have a weight problem already tend to put more weight on more rapidly. The body burns alcohol-induced calories before fat, which is already stored in the body so bear that in mind when down the pub, knocking back a few pints. Another aspect to alcohol consumption is that people often pair their drinking with munching on snacks high in calories: big bags of peanuts, crisps, nachos etc, which will not help in the quest to get rid of belly fat. Sipping a spirit such as vodka, gin or scotch is better, although these beverages are still quite high in empty calories. If a mixer is to be used, opt for water or a low calorie tonic and do not make the drinking of alcohol a regular occurrence as the calories will finish up on your abdomen. Take note of all of these tips on how to get rid of belly fat fast and your big stomach will go away naturally and relatively fast.
Once the dietary side of how to get rid of belly fat fast and naturally has been sorted out and the exercise are coming into place, there are things that can be done to increase good results in getting rid of fat stomach. Firstly, do not over-do the fitness routine. Some people, who want to lose a lot of pounds, try to rush the process of how to get rid of belly fat fast and naturally by working out for hours everyday. It is better to work out for no longer than an hour each day as the body needs to recover from strenuous activity. This refers to gym workouts and not to healthy activities advised regarding how to get rid of belly fat fast like horse riding, football and other sports. Going to the gym too often may eventually be off putting but the key to losing belly fat fast and naturally is to be persistent and consistent. Once consistency has been in place for a month or so, benefits will be gained by intensifying the work out routine.
Exercises are the cornerstones of how to get rid of belly fat fast and naturally but some cautions has to be taken. Before beginning any exercise routine, the muscles should be warmed up first. There are two ways to do this: Do similar exercises that are done in your routine, but perform them at a slower pace or do exercises that are unlike what you do in the workout. For example, people who run often warm up by jogging on the spot, slowly at first and then speed up for a while towards the end of the warm up session – some sport players may begin their workout with exercises that flex the muscles. Warming up is necessary prior to any workout as warmed muscles are enhanced and perform quicker. There is also less risk of acquiring an injury when muscles are warm. To get the most from exercising and to increase the outcome of how to get rid of belly fat fast the natural way, it is always good sense to warm up before partaking in any strenuous activity. By doing this, the heart will be put under less stress as the blood vessels dilate. Drinking a protein shake just before your workout will release more amino acids – vital for keeping muscles strong during physical activity and for promoting muscle growth. Work multiple muscles simultaneously instead of isolating muscles – this will speed up the weight loss and get rid of belly fat faster.
How to get rid of belly fat fast and naturally if you are a busy mom or dad? If you have children, get them involved to keep you motivated. Take them to the park and run around the field. Challenge your children to a race and have healthy treats ready for the winner. Once you have been performing a work out routine for a month or so, take it outside by waking up hills. Once that has been completed, start again but this time run. Cool down afterwards by sipping water. It will be much easier to stay focussed on how to get rid of belly fat fast and naturally if motivation is high. Have targets and use a reward system so that it is more apparent when success occurs. By employing all of the methods mentioned here, not only is it inevitable that those extra pounds will disappear but you will lose bell fat at a quick pace in the most natural way possible. When this has been achieved, keep up the good work my maintaining good eating habits and an interesting, gut busting fitness routine that will ensure that the lost stomach bulge will not reappear. If any doubts or hesitation comes into your mind when thinking over how to get rid of belly fat fast and naturally, please do pay attention to the fact that staying healthy and having a flat belly will be the biggest reward.