How to Lose Belly Fat Fast, and Keep It Off!
In this article you will learn how to lose belly fat fast, and how to keep it off.
Belly fat can be both uncomfortable and unhealthy. From your clothing not fitting to risk of disease, losing belly fat is good for your self-esteem and your health.
Why is Belly Fat Dangerous?
Most people are concerned with losing belly fat for general appearance. Most don’t know that belly fat is very dangerous for your overall health!
There is nothing wrong with wanting to reduce belly fat so you look better, but it’s also important to know that belly fat can cause a slew of health issues and diseases.(1)
Excess Belly Fat Can Cause:
- Heart disease
- Sleep apnea
A little-known fact about belly fat is that there are different kinds. Of course, there is the stuff you can see, poking over the top of your pants. However, there is a more dangerous belly fat that is tucked deep inside of your body, Visceral fat.
Visceral fat is deeper and actually wraps around vital organs like your kidney and liver. This fat is extremely dangerous for your health.(2)
Recap: Belly fat is not just a cosmetic issue! Excess belly fat can make you very sick and cause many severe diseases.
How to Lose Belly Fat
Here at Lose Weight By Eating we look to food to cure, and it is with food that I will show you how to lose belly fat fast by adding a few nutritional items to your diet.
Below I will share tips on how to lose stomach fat, if you are looking for a diet plan to help you lose weight… a Belly Fat Weight Loss plan if you will. Check out the three below.
We have 3 FREE weight loss plans, all which incorporate most of the 10 tips below.
- Lose Weight By Eating– an easy diet that leans on comfort food made healthy
- Detox Diet Week– a one week plan that relies on smoothies and salads
- Three Day Detox Diet– a simple 3 day guide to fast weight loss
Recap: You can lose stomach fat by slightly modifying your diet.
10 Tips on How to Lose Belly Fat Fast
In this section you will find 10 healthy tips, they will all teach you how to burn belly fat fast. All ten tips can be fit into any diet.
I recommend incorporating three of the tips that seem easiest to you this week. Then each week going forward, add one more tip. Save this How to Lose Belly Fat Fast article on Pintrest or Facebook for quick referencing each week.
Tip: If you are looking for quick results, I recommend trying #5 or #9 right away. Just don’t combine them… one after the other will work should you desire to try both.
1. Eat fat burning food to reduce belly fat
Losing belly fat is easy when you eat food that does all the work for you! The best way to lose belly fat is to add in healthy food to your diet and remove unhealthy food (more in tip #2).
Adding some belly fat burning foods to your diet is as easy as adding a few items to your grocery cart! Many of these are snack-able and therefore, even easier to add to your diet.
Fat Burning Foods:
- Leafy greens
- Citrus fruit
More information on each of these ingredients and how they help you lose belly fat can be found in this Belly Fat article.
Recap: Adding a few healthy ingredients into your daily diet can help you lose belly fat fast!
2. Avoid processed food and fake sugar
There is a chance you are eating food that is causing excess belly fat. You may even think that meal is a healthy one. It’s time to start looking at the ingredient list first, and the nutrition label second.
Processed food and fake sugars cause weight gain and belly fat. Removing the frozen dinners and diet sodas from your life will immediately help you reduce belly fat.
You can find more information on how processed food causes belly fat here.
But even the all-natural (or what seemed to be all-natural) stuff can get you too! Below is a list of food to avoid to help you lose belly fat.
The following items should be avoided or reduced when losing belly fat:
- Dietary fat
- Sugar substitutes
- Processed food
Recap: It’s time to start looking at the ingredient list first, and the nutrition label second. Processed food and fake sugars could be causing you to gain excess belly fat.
3. How to lose belly fat with exercise
Exercise can help you lose belly fat and tone up your belly!
For the most of us, our lives are very sedentary. We spend hours sitting at a desk, not getting much movement. Adding just 15 minutes of exercise can help you lose belly fat.
Here are some great ways to get 15 minutes of exercise into your day:
- Take a walk on your lunch break
- Do an exercise video (YouTube has some great ones!)
- Mow the lawn
- Walk the dog
You can find more belly fat burning exercises here.
Recap: Exercise can help you two ways. It can help you lose belly fat AND help you tone up your belly as you lose it!
4. Drink more water = lose belly fat
Water naturally boosts your metabolism, helping you burn belly fat. It also keeps you fuller, longer. This way you don’t snack on junk food after lunch!
Here are some tips to help you drink more water:
- Add fruit! Fruit Infused Water is a yummy way to drink your water!
- Set an alarm on your phone to drink water 3 times a day
- Drink 2 glasses of water with every meal
- Get a water bottle you can take with your everywhere
- Tally your glasses of water in your food journal
- Try homemade Infused Soda Water
How much water should you drink a day? We recommend a gallon a day… more information on how much water you should drink to lose belly fat here.
Recap: Water will boost your metabolism and help you lose belly fat faster!
5. Start with a Detox Diet
A great way to jump start belly fat weight loss is to begin with a detox diet. A great way to reduce belly fat is to jumpstart weight loss on the first week or 3 days and then keep up the healthy eating ongoing.
Next are some reasons you should try a detox diet to jump start losing belly fat.
How to lose belly fat on a detox diet:
- A detox diet will help reset your cravings, so you crave the good stuff and not the junk food
- Detox diets focus on water intake, so after your detox week you will already be used to drinking more water
- Healthy Detox diets (like the ones below) help raise metabolism
- You don’t eat processed foods on a detox diet
- As you will see later in this article, planning your meals is often considered the best way to lose belly fat
- A detox week can help you lose up to 10 pounds in a single week
Sometimes a jumpstart is just what you need to lose belly fat! Try one of these healthy detox diet plans to jumpstart your weight loss or overcome a plateau.
Detox Diet Week– a one week plan that relies on smoothies and salads
3 Day Detox Diet– a simple 3 day guide to fast weight loss
Recap: A detox diet can help you lose belly fat fast, it will also reset your cravings and help you build healthy habits to help you continue losing belly fat after your detox diet is over.
6. Sleep your way to a flat stomach
Lack of sleep can cause weight gain, and belly fat accumulation.
One should strive for 9 hours per night, and a minimum of 7 hours per night. How great is that? Sleeping more helps you burn belly fat!
So now that I’ve recommended going to bed early, or sleeping in (should your schedule allow), I will give a few tips to help you get more shut eye.
Tips for better sleep:
- Get blackout curtains
- Try a sleep schedule
- Turn off all devices (or put on Do Not Disturb) an hour before bedtime
- Try a natural sleep aid like melatonin
- Clear your room of all clutter. Less cluttered room = less cluttered mind
- Try a sound machine app
Recap: Not getting enough sleep can lead to weight gain. Sleep more to reduce belly fat, 9 hours is recommended.
7. Stressing less helps reduce belly fat
When we get stressed, our bodies create more Cortisol. This hormone can cause abdominal weight gain when overproduced. So, when you stress out, a hormone in your body is released that causes belly fat.
Of course, saying “don’t stress” and actually doing it are two different things. Life is stressful, and we have to find ways to relax and recharge.
I am a big advocate for self-care, it is a great (most often free) way to release stress in a pleasant way.
Here are some of my favorite self-care activities.
- Take a hot bath
- Do a yoga video (YouTube has lots!)
- Light a candle, make a cup of tea and read a book
- Write in a journal
- Paint your nails
- Use a face mask or body scrub
Often, we have stress and anxiety over things we can not control. Next time you find yourself stressed out, stop and think “can I do something to make this situation better?” If not, can you tell yourself that it’s out of your hands and all you can do is control your reactions?
Meditation helps a lot with this, noticing your emotions and learning to understand them better. I love meditation apps, some even have bedtime stories and “sound machine” sounds you can put on a loop.
Recap: Stress causes fat gain, and more specifically the deep belly fat that can make you very sick. For better weight loss results, try some self-care to keep your anxiety and stress at bay.
8. Plan your meals
One of the best ways to stick to a diet is to plan your meals. Once you put some time and effort into planning, you will be less likely to go off plan.
Meal planning works for two reasons:
- Your time is valuable; you won’t want to waste it later by scrapping all your meal planning work.
- When you know you have a nice dinner planned, you’ll be less likely to go through a drive through on the way home!
Try the Lose Weight By Eating meal planner here.
Recap: Planning your meals in advance will help you stick to the plan. It’s a great way to reduce belly fat.
9. Lose stomach fat with an Intermittent Fast
An intermittent fast can help you jump start weight loss. I recommend the 16/8 method as the best way to lose belly fat.
An intermittent fast is a type of fasting that concentrates on when you eat more than what you eat. While on an intermittent fast you will have hours of the day in which you will be fasting and hours in which you can eat.
For instance, the 16/8 method means you fast for 16 hours and eat during an 8 hour span. I go over all of this, plus two other intermittent fast methods here.
Intermittent fasting benefits:
- Reduction of belly fat
- Reduces inflammation in the body
- May prevent cancer, Alzheimer’s disease and type 2 diabetes
- Great for heart health
- Extends lifespan… helps you live longer!
Recap: An intermittent fast can help you jump start weight loss and help motivate you to continue eating healthy longer after you stop fasting.
10. Replace one meal a day with a Detox Smoothie
Detox smoothies or green smoothies can help you shed belly fat fast! Just replacing one meal a day will show results fast!
I recommend swapping out your breakfast for a detox smoothie. It’s easy to take with you, and can be made in minutes.
Detox smoothies are packed full of healthy ingredients that help you lose belly fat, imagine you had one meal a day that was 100% belly fat reducing!
We have lots of options for smoothies, here are a few recipe articles:
Recap: Try replacing one meal a day with a detox smoothie, they are packed full of belly fat reducing ingredients.
The Best Diets to Lose Belly Fat
Here are three different diets to lose belly fat:
Lose Weight By Eating– enjoy your favorite comfort foods, made healthy.
Detox Week– a 7 day weight loss plan full of smoothies and salads.
Three Day Detox– a shorter detox diet with quick results.
Final Thoughts- How to Lose Belly Fat
Belly fat can be both uncomfortable and dangerous. It’s important that you think of the body fat you can, and cannot see.
Eating all natural and taking better self-care can make all the difference!
- Eat healthy
- Get enough sleep
- Try to reduce stress
- Move your body more
Read more tips on how to burn belly fat here.