Many people have a problem with how to lose belly fats faster at home.
Actually, you can lose belly fats fast at home by focusing on your diet and doing some aerobic exercise.
Did you know that developing a big stomach belly has been of increase of late due to poor sedentary lifestyle, physical inactivity, and poor diet choice?
It is the right time to fight against these diseases by losing belly fats fast at home and becoming fit.
Actually, millions of people suffer from chronic illnesses that are as a result of developing big belly bulges (5).
What to Do to Lose Belly Fats Fast at Home
There are no magic on how to lose stomach fats fast at home, the only way is to change your lifestyle, diet choice and start the exercise.
Losing belly fats at home will only be easy and simple if you follow the correct procedures that are discussed in this article.
Belly fat loss is very important to you as it has advance health benefits that are discussed above.
Here are the steps to lose belly fats faster at home
Eat more protein in your diet
Protein is very important when it comes to losing excess belly fats.
It helps in suppressing your appetite and enables you to lose fats without losing muscles.
Therefore, you need to eat enough protein at approximately 25 to 30 percent of calories to lose belly fats faster at home (9).
It will also enable you to get into ketosis, a normal metabolic process with significant health benefits
In fact, 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.
You can use protein shake or whey protein to boost your protein intake per day for faster belly fat loss.
Adequate protein intake helps reduce appetite, which results in low-calorie intake. It also help prevent muscle loss during your weight loss process.
Get off your ass and start exercise
Working out or performing cardio exercise at your backyard is the best way to lose belly fats faster at home.
Some abs exercise helps targets the fats in your abdominal cavity.
Actually, by doing home workout for fat loss can enable you to burn up to 30% more calories per day. These will result in a significant belly fat loss . So, get off your ass and start now.
Exercise helps in burning carbs and calories. You can burn up to 30% more calories per day when you exercise. Therefore, start your workout today to start burning belly fats and improve your overall life.
Cut carbs intake in your daily meals
Carbs can result in belly fat gain; therefore, you need to eat a low carb diet. A low carb diet can enable you to get into ketosis and lose weight faster.
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 7lbs of fat and gained 2 lbs of muscle in six weeks (10).
Therefore, you too can lose belly fats and just by eating a low-carb diet.
A high intake of carbs can lead to weight gain. Reducing your carb intake to just 8% of your daily calories can lead to fat loss of 7lbs and you can gain 2lbs of muscle in 6 weeks. Therefore, you need to start cutting back your carb intake.
Eat high-fiber foods
High-fiber foods are known for their effective weight loss.
Eating soluble fiber can make you feel full and satisfy, thereby, reduces your craving for food.
Fiber reduces the hunger hormone and helps reduce calorie intake (11).
In fact, their bulk takes up space in your stomach, helping you feel full and eat less.
Fiber also supports gut bacteria that help in belly fat loss and improves the digestion system.
Soluble and insoluble fiber helps reduce appetite, they make you feel full and satisfied. this reduces calories intake resulting into belly fat loss. They also provide nutrients to gut bacteria that helps in the absorption of nutrients. You should eat more fiber in your diet.
Drink green tea often
Green tea contains anti-inflammatory and stronger antioxidants that help in burning excess body fats.
Drinking green tea often in a day can help you reduce your overall body fats and can help you lose weight (13).
Studies show that green tea reduces fat deposits and prevent the risk of developing stomach cancer.
Green tea contains powerful antioxidants and anti-inflammatory properties that helps in burning fat storage in the body. It also boosts the immune system.
Take chamomile tea to lose belly fats
Another best tea to drink at home for belly fat loss is chamomile tea.
Drinking at least three cups of chamomile tea per day can help you burn belly fats in your abdominal cavity. It can also prevent diabetes, blood pressure and other chronic illnesses.
Top your salad with vinaigrette dressing
The vinaigrette dressing is the best way to burn your belly fats and stay fit (15). They help in fat loss without losing muscle. They can make you feel lighter and energetic.
In fact, acids blunt insulin spikes and slow the rate at which food empties from your stomach. You can also try fermented foods such as pickles and yogurt (17).
Vinaigrette dressing such as apple cider vinegar and lemon juice work like lighter fluid in your body’s fat incinerator, increasing carb combustion 20%-40%. Including them in your meals can help you burn belly fats faster.
Do comprehensive exercise to lose belly fats
Complex exercise can help lose weight faster.
They helps in overall body fat burn and helps in building lean muscles, they can also help you get six-pack faster. Do squatting, lift weight once a week.
Comprehensive exercise is one of the best things you can do to your stomach fats (18).
Therefore, pay a visit to your local gym and perform some resistance training.
Resistance and endurance workouts can help boost your belly fat burn. Complex workouts like hardcore or powerlifting, squatting, bench press, abs workouts are very effective for overall body fat burn. You should include complex workouts.
Chug water before a meal
The water will take up room in your stomach, making you feel fuller and reduce your appetite.
This will reduce your calorie intake(19). As a result, you will lose belly fats.
Studies shows that drinking of water few minutes before eating your meals can lower your craving for food and reduces your appetite (20).
Therefore, you need to drink enough water before meals to reduce your calorie intake for faster belly fat loss.
Drinking water before meal can help you feel full, this can results in low calorie and carbs intake. It also reduces your appetite making you to eat less.
Break between scoops
In fact, it is very challenging to completely avoid food rich in calories.
Sometimes you may be addicted of eating cake, ice cream of any other calorie-laden food. In this case, you need to break between your scoops (21).
Go ahead and have one scoop (about 1/2 cup) or one small slice. Then, if you still want more, wait 30 minutes.
Actually, while you wait, hormones will kick in and trigger a feeling of fullness, reducing the craving for that second serving. Definitely, you will lose belly fats.
Reducing your calorie-laded foods is one of the best ways to losing belly fats. Breaking between scoop is show to enable your hormones to kick in and trigger a feeling of fullness, reducing the craving for that second serving.
Avoid packed-foods to lose belly fats
Typically, these are highly processed carbs-foods that quickly raise blood-sugar levels and shut down your body’s ability to burn fat.
So be wise, limit packed foods to lose belly fats faster.
Packed foods contain refine carbs that can lead to belly fat gain. They also contains trans fats and saturated fats that are linked to chronic illnessses. avoiding then can result in huge belly fat loss.
Use appetite suppressant pills
Diet control pills can help you reduce your appetite and help you burn your belly fats faster without exercise.
They lower your calorie intake and burn carbs by increasing your metabolic rate. Thank me later for the referral.
Appetite suppressant pills has been proven to reduce craving for foods and increases metabolic rates. This results in more carb burn and low calorie intake. They also helps in slimming by enabling you to get into ketosis.
Track your calories
Calorie intake is the major contributor to your belly bulges.
Tracking it can help you minimize its intake that can result in a significant belly fat loss. You could do it in a journal, but we know that is never going to happen.
Instead, do it on the Web (27). Just create a free account, enter the amount of food you are eating throughout the day, and let the software tell you exactly how good or bad you are being.
Using web to track your calorie intake can help you regulate your calorie intake.
Keep an eye on portion sizes
Portion size is a key to weight loss and weight gain. Keeping an eye on your protein intake, calories, carbs, fats, and other food portion can help you lose belly fats faster at home.
Studies show that not watching the portion size can lead to unhealthy weight gain(28).
Further studies show that obese patients who use small plates and watch food portion size lost 7lbs of fat in nine weeks as compared to those using big plates.
Therefore, you should use small plates rather than using big plates.
This can reduce your calorie intake. You should also eat more protein and fiber-rich foods to optimize your fat loss.
Check on your portion size can help you reduce up to 7Ibs. It can enable lower your calorie and carb intake. Using small plates are also linked to reduce your calorie and carb intake. All this results in belly fat loss.
Don’t starve yourself
Some people believe that starving can lead to belly fat loss.
In fact, under normal conditions, humans absorb only about 80% of the nutrients from the food they eat(29).
However, when the body is deprived of nourishment, it becomes a super-efficient machine, pulling what nutrients it can from whatever food is consumed.
Furthermore, start eating again normally after starving, your body may not catch up; instead, it will continue to store food as fat (30).
Therefore, you need not to starve under normal conditions.
Under normal conditions, do not starve. It will bring no effect on belly fat loss rather increase your fat storage. Studies show that after starving, you can gain more fats as compared to when not starving.
Stop hurrying while eating your meals.
In fact, studies show that it can take 12 minutes or longer for the signal that you have started to eat to make its way to your brain.
Therefore, sip some water between every bite of food you eat. Eating slow is very important, it helps improve the digestive system and prevents stomach issues.
For that matter, eat more slowly and mindfully and also avoid eating late at night.
You should always eat mindfully and avoid eating late at night. Sipping water between your every bite of food, can reduce your appetite and make you feel full faster. This lowers your calorie intake, thus losing belly fats
Have a weight loss diet plan
Have a very realistic weight loss diet that will help you reduce calorie intake and optimize your protein and fiber intake. Eat real food for faster weight loss. avoid certain foods. Check on the foods to avoid for faster belly fat loss.
Always try to rotate your vegetable intake, fish and lean meat over the long term. They have several health benefits as each type provides different nutrients that boost your immune system and prevent several chronic illnesses.
Eating low carb-diet, low calories, adequate protein and healthy fats can help you lose belly fats faster and safely. The diet plan for belly fat loss above can help you lose fats, however, you can shuffle meat, fish, and vegetables in your diet for faster weight loss and for overall health benefits. It is also important to avoid common mistakes that can hinder you from weight loss
Limit sugary foods and beverages
Sugary foods and beverages contain high calories.
They can also increase your blood triglyceride levels and blood sugar levels that can lead to severe health complications.
Especially, blended smoothies along the streets and those in supermarkets or commercial beverages are calories-laded.
Therefore, it is the right time to minimize your sugar intake and sweeten beverages (soda) for better overall health.
Sugary foods and beverages such as soda and other added sugar juice are not good when you want to lose belly fats faster at home. You can limit consumption of such foods. Read the labels for commercial drinks to avoid added sugar beverages and foods.
Step on the scale at least once a week
It is important to track your weight loss progress. Therefore, you need to weigh yourself at least once every week on a scale.
Actually, keep track of the general range of what you weigh so you can catch small changes as they occur.
However, not reducing weight on the scale does not mean that you are not losing weight; you may be losing small weight that cannot reflect on the scale (31).
Nevertheless, after sometimes you will realize that your waist circumference has reduced.
So keep on stepping on the scale.
Keep tracking your weight. you can use tape measure to capture your waist circumference and also step on the scale at least once a week.
Avoids alcohol especially beer
Excessive consumption of alcohol can result in several chronic illnesses.
Studies on men and women who drink beer show that drinking beer increases their weight gain by 8lbs of fat in two months. Beer is known for the high calories that make you gain belly fats(32).
In fact, alcohol is what you need to limit in order to lose belly fats faster at home.
It will also reduce your risk of heart diseases, lung cancer, diabetes, and blood pressure.
Beer and other alcoholic drinks are not good for your health. they can lead to several chronic illnesses like obesity and overweight, cancer and many more. For belly fat loss, limit or stop alcohol consumption.
Summing it up
Losing belly fats can be challenging, however, by following the discussed steps above can lead to significant belly fat burn.
Increase your protein intake, eat more fiber-rich foods, limit your calorie intake and track your weight through regular stepping on a scale.
Exercise especially a comprehensive workout plays a very important role in maintaining healthy body weight.
Incorporate the best activities and mindful eating habits and watch your portion size to enable you to lose belly fats effectively at home.