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. This how to lose belly fat article shares the 10 best tips and tricks to reduce belly fat.
I’ll show you how to burn belly fat in an effective and healthy way through food, sleep and exercise.
In this How to Lose Belly Fat Article you will find:
- Why is Belly Fat Dangerous
- How to Lose Belly Fat Quickly with Diet Plans
- 10 Tips: How to Lose Belly Fat
- 3 Diets to Lose Belly Fat Fast
- Final Thoughts on How to Lose Belly Fat
Why is Belly Fat Dangerous?
Belly fat can actually be very dangerous for your health, it can cause a slew of health issues from diabetes, to heart disease, sleep apnea and even some cancer. Plus it’s uncomfortable and can lower self esteem and that’s why I want to share with you you how to lose stomach fat. (1)
Visceral fat in the midsection accounts for many belly fat issues, and it’s extremely dangerous. Visceral fat is a deeper belly fat, stored further under the skin and actually wraps itself around vital organs including the kidneys and liver. (2)
Excess Stomach Fat Can Cause:
- Heart disease
- Sleep apnea
Of course, along with all the health aspects of losing belly fat, there is also the cosmetic aspect. Having a flat (or at least flatter) belly will help you feel better in your own skin, in your clothing and give you a boost of self confidence.
Wouldn’t you love to put on your jeans and feel sexy as hell? In this article, I’ll show you how to lose belly fat fast so you can reduce belly fat and feel amazing.
Belly fat loss is not just an astetic issue, but an overall health issue! If you lose belly fat, you will gain health benefits as well.
Below you’ll find out how to lose belly fat naturally with diet plans, as well as 10 tips to lose belly fat fast… keep scrolling.
How to Lose Belly Fat Quickly with Diet Plans
Here at Lose Weight By Eating we look to food to cure, and it is with food that I will show you how to burn 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 stomach 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
All three of the above plans will help you lower belly fat so you can get the flat stomach you’ve been working for.
You can burn that belly fat by slightly modifying your diet. The above diet to lose belly fat are free!
Below you will find 10 ways to lose belly fat… including some flat stomach workouts!
10 Tips: How to Lose Belly Fat
In this section you will find 10 healthy tips to teach you how to lose belly fat naturally. Each will all teach you how to burn belly fat fast. Also, 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 belly fat loss tip.
In this 10 tips to burn belly fat section, you will find:
- The top 10 foods TO EAT to lose belly fat
- The 5 foods to AVIOD EATING to lose belly fat
- Which EXERCISES burn belly fat
- How to lose belly fat in your SLEEP
- How to reduce belly fat, by reducing STRESS
- Try swapping a meal for a SMOOTHIE to burn belly fat
- Losing belly fat is easier when you DON’T SKIP MEALS
- How to lose belly fat fast, just by changing what you DRINK
- Try out a DETOX plan to reduce belly fat
- PLANNING your meals will help you stick to your belly fat diet
#1. Eat Foods That Burn Belly Fat Fast
When it comes to weight loss, your diet is more important that exercise… and for losing belly fat, you need the right foods to help you reduce belly fat and reduce belly bloat.
In this section we will share how to lose stomach fat by adding ingredients to your diet. Below we will talk about what to remove from your diet to assist in losing belly fat.
Adding some belly fat burning foods to your diet is as easy as adding a few items to your grocery cart! Many of these burn belly fat foods are snack-able and therefore, even easier to add to your diet.
10 Belly Fat Burning Foods:
The best way to lose belly fat is by adding healthy foods to your diet! It’s my favorite tip when people ask how to lose belly fat naturally.
- Leafy greens
- Citrus fruit
What makes these ingredients so great for losing belly fat? We’ve noted all their health benefits and how help you burn belly fat…
The hotter the better, hot peppers such as chili peppers, jalapenos, even cayenne powder help increase fat loss and stave off hunger. And they also give you a healthy dose of metabolism boosting vitamin C helping you burn belly fat! (3)
High in lean protein, eggs will help keep your cravings in check, so you will eat less and lose belly fat faster. Some studies have even shown that eating healthy proteins will actually help you lose belly weight. (4)
When it comes to foods to eat to lose belly fat, beans are nature’s gift to mankind because of their nutritional balance. They have the perfect amount of carbs and protein and they keep you full for hours. Black beans, kidney, lentils, garbanzo, and cannellini are all good choices. (5)
Nuts and Seeds –
Nuts and seeds not only keep you full, the healthy protein can help you reduce belly fat and even increase your metabolism. Almonds, walnuts, macadamia, cashews, pistachio, chia seeds, and hemp seeds are good examples of belly fat burning foods. (6)
Another metabolism boosting ingredient, berries are packed full of Vitamin C and fiber. Studies have shown that fiber helps raise your metabolism and helps you shed belly fat fast. Blueberries, raspberries, blackberries, strawberries, and cranberries are good choices when looking to lose belly fat. (7)
We really love avocados here at Lose Weight by Eating! They are full of fiber, which is fantastic for weight loss and oh so good for you! This healthy fat will actually tell your body to release fat! (8) Enjoy ½ an avocado a day for best results.
Leafy Greens –
Leafy greens help you feel satisfied longer, plus they boost your metabolism and turn off your hunger receptors. You will eat less and lose more belly fat just by increasing your leafy greens! They’re low in calories and high in fiber, making them the perfect weight loss food. Not a fan? Try one of our yummy green smoothies. Examples include spinach, romaine lettuce, kale, bok choy, arugula, chard, and mustard greens.
Citrus Fruit –
Citrus fruit is another big metabolism booster and great for losing belly fat, so much good for you vitamin c and so easy to work into your diet! Squeeze some lemon, lime, orange, or all three fruits into your water and sip all day. (9) Enjoy an orange instead of your sugary snack, or a grapefruit when you crave sour candy.
Coconut is another healthy fat that tells your body to burn belly fat! Try adding coconut water or coconut milk to your morning smoothie, swap out cooking with butter for coconut oil. (10)
More good for you greens, broccoli helps increase metabolism and helps you burn more belly fat. And at just 30 calories per cup you can have as much as you want, so eat up!
Adding a few healthy ingredients into your daily diet can help you lose belly fat fast! In my opinion, it’s the best way to lose stomach fat fast!
More tips to help you burn belly fat fast below…
#2. Avoid Foods That Cause Belly Fat
If you want to know how to burn belly fat, there are some foods you should be avoiding. In this section we will share how to burn belly fat by removing a few ingredients from your pantry.
The best diet for losing belly fat involves phasing these foods out by filling your diet with the healthy ingredients in our Top 10 Foods That Burn Belly Fat Fast section above.
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 increase belly fat. Removing the frozen dinners and diet sodas from your life will immediately help you burn that belly fat.
When trying to lose belly fat, avoid these foods:
- Processed Food
- Sugar and Sugar Substitutes
- Dietary fat
Below we will more throughly review the unhealthy items you should avoid to burn belly fat. Below is a list of food to avoid to help you lose belly fat.
Processed Food –
First off, all that processed food will only pack on belly fat and make you unhealthy. Try to remove all the prepackaged, preservative filled junk from your diet and replace it with whole foods that will help you lose belly fat. (11)
Sugar and Sugar Substitutes –
Yep, all of it! Try to get your sweet fix from nature, fruit (especially the belly fat burning fruits outlined above) is a great alternative to traditional sugar, which will only turn into more fat. Even worse, fake sugar will make you sick and tell your body to hold onto belly fat. The best way to burn belly fat fast is to stay clear of the chemicals. (12)
Go all natural whenever possible. Try to remove or reduce sugar in your favorite recipes, instead use mashed fruit. And remember, the more sweets you eat, the more you crave. So guess what… the less you eat the less you will crave it!
Not all of them, but try to cut how many carbs you eat by half. Refined carbs are the worst offenders: white bread, pasta and flour. So try swapping for all natural whole wheat versions.
Instead of having a whole sandwich at lunch have a half a sandwich and salad. Small changes will show big results in losing belly fat.
Fats (The Unhealthy Kind) –
I’m talking about the fried foods, heavy buttery dishes and unhealthy cuts of meat like bacon. You don’t really need me to tell you why these are packing on the belly fat do you?!
Swap out fried for baked, use olive oil or coconut oil when cooking and opt for lean protein that will actually help you take off the excess belly fat!
Empty calories, extra carbs and loads of sugar… oh my! Looking to get rid of that beer belly fat? Then put down the beer friend! All those extra calories and carbs are not helping your efforts. (13)
And if you’re a fan of the mixed drink, holy-moly the calories and sugar (real and fake) in those mixers are seriously hindering your belly fat weight loss efforts!
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 stomach fat.
Find more ways to lose belly fat below… keep scrolling.
#3. Do Exercises That Help You Lose Belly Fat
Exercise can help you burn 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. Exercises that burn belly fat can be a good way to get moving more.
Here are some great activities for belly fat exercise:
- Take a walk on your lunch break
- Do an exercise video (YouTube has some great ones!)
- Mow the lawn
- Walk the dog
- Try one of the exercises that burn belly fat below…
Great exercises to help you lose belly fat:
Keep in mind that in order to lose belly fat, calories need to be burned as well. Try these recommended exercises to lose belly fat fast to really get that weight off.
In this section we will show you how to reduce belly fat with exercise. If you’re not currently exercising daily, try to add 10 minutes per day for 7 days (or skip Saturday and Sunday and do 15 per day).
How to Lose Belly Fat with Interval Exercise –
Interval exercise is great to reduce belly fat. Small bursts of hard core exercise peppered in with low intensity exercise will keep your body guessing, raise your heart rate burning more calories, and increase belly fat burning in a big way!
So, how do you practice interval exercise to lose belly fat?
It’s easy, say you love walking outside in your neighborhood, keep up your routine just run for a full minute for every 10 minutes of exercise. Really give it your all and kick butt, then back to walking and so on. You can do this in all exercise, if you swim, up your game for a full minute every 10 minutes of exercise.
Just in case this is still vague: For the first 9 minutes exercise like normal, on minute 10 give it 90%-100% and really work hard, then back down to normal exercise for the next 9 minutes, and back up for one more minute before cool down and stretching.
How to Reduce Belly Fat with Pilates –
Pilates is one the best core exercises available to lose stomach fat fast, and my current favorite. It involves small movements all centered around core strength that almost anyone at any age and any physical ability can do.
I have taken up Pilates in a big way, and not only do I have the faint line of a six pack starting to show, I have eliminated all my chronic back pain and CRPS/RSD pain! Plus I do look damn good in my jeans, if you’ll allow me to brag a little.
If you can afford it (and it is pricey so don’t hate me) try out a Pilates reformer class, otherwise a Pilates mat class at your gym or even an online video will help you tone up that tummy and feel amazing!
How to Lose Stomach Fat with Other Exercises-
Ab exercises will also help you lose belly fat and help you keep that tummy tone as you lose the weight. We are a huge fan of core and ab exercises here at Lose Weight by Eating, and consider them the best exercise to lose belly fat.
Not only to they help you tone up fast, they also strengthen your back, fix your posture (which makes you look thinner!) and help you lose belly fat!
We also love yoga, hula-hooping (yep, great for the abs) and the good standby “Abs of Steel” videos, and trust me the outfits in the 1990’s video will increase the cardio aspect just from laughter alone!
There are also a slew of videos online, find one you love and can stick to every few days and you’ll be toning as you shed the unwanted belly fat.
You don’t have to work out for long periods to burn belly fat. Adding just 15 minutes of any exercise can help you burn that belly fat.
More tips on how to burn belly fat fast below…
#4. Get More Sleep to Lose Belly Fat!
I will be the first to admit, I don’t get enough sleep every night, being a mom and a business woman I just don’t. Sometimes I don’t sleep because my mind is active, other times it’s because I’m stressed and more often than not it’s just my crazy schedule. But sleep is so important to get rid of belly fat and optimum health. (14)
In this section we will share how to lose belly fat naturally with more sleep. I know, it’s my favorite part too.
Tips to help you get more 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
How many hours of sleep should I get to reduce belly fat?
Try to get between 7-9 hours (yes I said 9… doesn’t that sound heavenly?!) of sleep each night, sure it won’t always happen, but try!
Try a sleep schedule
Set a sleep schedule, go to bed at the same time and wake at the same time, after awhile your body will get it and will take over… you know what I’m talking about. Like when you wake up on a Saturday morning at the same time as your alarm would have gone off at during the workweek.
Put your devices away
I hate to admit it, but I do sleep with my phone in my room. However, I also put it on do not disturb and avoid looking at it after 10:00pm. Just telling myself “It’s on Do Not Disturb” so I won’t be using it either helps me stay off the device.
You may want to detox from having your phone or device in your room for one full week, this will get you out of the habit of grabbing it out of boredom.
Inadequate sleep can lead to weight gain, including belly fat accumulation. More sleep means more belly fat loss.
More tips for a flat stomach below…
#5. How to lose belly fat: Avoid Stress!
When humans get stressed, our bodies create a hormone called Cortisol. It’s essential for survival because it helps your body to mount a stress response.
Unfortunately, it can cause weight gain when produced in excess, especially in the abdominal region. (15)
Here are some stress relieving activities that in turn can help you reduce belly fat:
I am a big advocate for self-care, it is a great (most often free) way to release stress in a pleasant way. And a here are some great exercises that burn belly fat.
- Take a hot bath
- Start a new book
- Do a yoga video (YouTube has lots!)
- Try meditation
- Color in a stress relieving coloring book
- Write in a journal
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.
The human hormone cortisol, also known as the “stress hormone”, may lead to increased belly fat. Reduce stress, and you’ll start losing belly fat!
Find more tips on how to lose belly fat, below…
#6. Replace one meal a day with a Detox Smoothie to lose belly fat.
Detox smoothies or green smoothies can help you lose 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 thar include burn belly fat foods:
Try replacing one meal a day with a detox smoothie, they are packed full of belly fat reducing ingredients. These recipes are packed full of the 32 foods that burn belly fat fast! Try one today…
More ways to burn belly fat fast below… plus the best diet to lose belly fat!
#7. How to lose belly fat? Don’t skip meals!
Skipping even one meal can lower your ability to lose belly fat. I know you may think by skipping a meal you are consuming fewer calories and therefore the weight should come off faster, but it will make weight loss that much harder. So stop skipping meals and just eat smarter.
If you’re trying find out how to lose belly fat, it’s far better to incorporate some of the 10 best foods to burn belly fat from above… Starving yourself will only cause you to binge and likely gain more belly fat than you had before.
How to lose belly fat by eating more:
In my Lose Weight By Eating weight loss plans I show you how to lose stomach fat by eating more.
Here are the three weight loss plans that will show you how to lose stomach fat and keep it off for good.
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
3 Day Detox Diet– a simple 3 day guide to fast weight loss
Skipping meals can actually harm your weight loss efforts, so don’t skip if you’re trying to lose belly fat.
Keep scrolling for more tips on how to lose belly fat fast…
8. How to Burn Stomach Fat? Drink more water!
Water naturally boosts your metabolism, helping you burn that belly fat. It also keeps you fuller, longer. This way you don’t snack on junk food after lunch! It’s the key to flat stomach!
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.
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
Water will boost your metabolism and help you burn that belly fat faster! so next time you’re thirsty, grab a glass of this belly fat burning drink!
Boost your metabolism and lose belly fat by drinking more water!
Find the best diet to lose belly fat below…
9. Start with a Detox Diet to lose belly fat
Next are some reasons you should try a detox diet and how to lose stomach 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, and inturn burn stomach fat.
- 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 burn that 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
A detox diet is the key to how to lose belly fat fast, it will also reset your cravings and help you build healthy habits to help you continue burning stomach fat after your detox diet is over.
Find the best belly fat burning foods and tips above… and more information on how to lose belly fat with diets below.
10. How to Lose Belly Fat= Plan your meals!
One of the best ways to stick to a diet, and eat more burn belly fat foods, is to plan your meals. Once you put some time and effort into planning, you will be less likely to go off plan.
If you’re trying to find out how to lose belly fat fast, the key is staying on plan… and planning your meals is the best way to do that!
Download This FREE Belly Fat Burning Meal Planner:
Meal planning works in losing belly fat 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. Use it to lose belly fat faster!
Planning your meals in advance will help you stick to plan. It’s one of the great burn belly fat exercises to burn that belly fat.
Find the best diet to lose belly fat below…
The Best Diets to Lose Belly Fat
Trying to figure out how to lose belly fat fast can be cumbersome! Make it easy on yourself and choose one of these diets to help you reduce belly fat fast and get the flat stomach you want!
The best diet to lose belly fat, is the diet you can stick to… that’s why we focus on filling meals that help you burn belly fat, instead of starving you!
Here are three different diets to burn that 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.
If you’re looking to find out how to lose belly fat faster, trying one of the above belly fat burning diets above will take the guesswork out of losing belly fat.
Take out the guesswork and let us show you how to loose belly fat in these easy to follow weight loss plans.
Final Thoughts- How to Lose Belly Fat Fast
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 (see above for our favorite burn belly fat foods)
- Get enough sleep (perhaps our favorite for belly fat exercise)
- Try to reduce stress (is by far the best way to lose stomach fat)
- Move your body more (see above for belly fat exercises)
You might be eager to lose belly fat to look and feel better, or your doctor may have told you it was time to take better care of yourself. Either way, you can reduce belly fat without any fancy equipment or memberships.
Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving.
Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices.
Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.
Lastly, be kind to yourself…. Weight loss is hard enough, putting yourself down certainly does not help! Celebrate the wins, but don’t focus on mistakes. Tomorrow is a new day!
Lose Weight By Eating cookbooks: