How do you reduce belly fat? That marshmallow middle you have been sporting did not get there overnight. Stressful times at the office, entertaining in too many cheat meals or looking for reasons to skip a day, week, or monthâs worth of exercises are all making it simple to pack on the pounds and making it challenging to get them off.
That extra junk throughout your trunk turns your body into a full-blown Buddha belly which places you at enhanced risk for diabetes, heart disease, and early death.
Losing belly fat isnât easy; it requires discipline and a knowledge of what to eat and to avoid.
Let me tell you; I have been there. I know how nerve-wracking it can be to say no to your favorite food, but at the end of the day, itâs for a good cause.
Fortunately, losing weight does not have to take a very long time; with these 21 tips, reduce belly fat in as little as 15 days.
Causes of increased belly fat
Usually, those extra unwanted guests on your belly are associated with your food intake. It is, in fact, the undeniable truth. As everyone says, you become what you eat.
When you eat a lot of junk foods, you canât expect to have a flat belly.
Bad carbs (white rice, white bread, refined flours, etc.), trans fats (saturated oils and ghees, butter, cheese, etc.), sugar intake (sodas, fruit juices, canned juices, bakery items), inactiveness, stress, lack of sleep, alcohol, etc. are responsible for those extra inches of waistlines.
Regardless of the causes, all you take is a strong determination, discipline, and the right guidance to get through the problem.
Here are the 20 best science-based ways to get rid of those problematic belly fats in your body.
1. Start the Day Early
Do not let hours lounging on the bed stand within you and a flatter belly. While getting sufficient sleep can boost your metabolic pace, sleeping in can undo any advantage you would experience from grabbing a few extra winks.
One research shows that late sleepers who snoozed past 10:45 in the morning consumed nearly 250 extra calories in a day, notwithstanding eating half as many vegetables and fruits as their early bird equivalents. Even worse, they munched on more sugary, salty, and trans-fat-laden food than those who got up early.
If you head out of your home early, you are in for an added metabolic boost. Researchers at Northwestern University have discovered that people exposed to early morning sunlight had lower BMIs than the ones who were not.
2. Bring on the Berries
Rather than pleasing your sweet tooth with some processed sugar, switch to berries and experience a thinner waistline in less time.
Berries are packed with antioxidants, which helps reduce swelling throughout the body, and a study from the University of Michigan exposes that rats who were given a berry-rich diet stripped off a vital portion of their belly fat compared to a control group.
Blueberries, strawberries, blackberries, and raspberries are packed with resveratrol, an antioxidant orpiment that has been connected to reductions in belly fat and a decreased risk of insanity to boot.
3. Skip the hydrogenated oils and choose the right cooking oil
You may have tried minimizing the amount of fat you use for cooking. Some of you might have even switched from regular vegetable oils to expensive ones. But is that doing good for you?
The trans fats on the menu are dropping out in plain sight and destroying your lean belly plan every time you have them.
If a food product says it includes partially hydrogenated oils, you are eating trans fat, which can improve your risk of high cholesterol, obesity, and heart disease, with every bite.
In reality, a study conducted at Wake Forest University shows that monkeys whose foods included eight percent trans fat increased their body fat by 7.2 percent over 6-year research, while those who consumed monounsaturated fat earned just a fraction of that expense.
Saturated and unsaturated fats are common types of cooking oils. Saturated fats raise your cholesterol and increase the abdominal fats; unsaturated fats are less likely to do so.
|Saturated fats||Unsaturated fats|
|Full-fat dairy products (cheese, butter)||Avocado, olives|
|Processed meat (sausage, bacon)||Salmon, anchovies, tuna|
|Packaged foods (chips, crackers)||Nuts and Seeds|
|Palm oil, coconut oil||Olive oil, canola oil,|
4. Avoid Consumption of Trans Fats
One of the major causes of excess fat on the waistline is the inclusion of trans fats or unhealthy saturated fats in the food intake. These fats are especially abundant in packaged foods.
Packaged foods are convenient but contain trans fats. These hydrogenated fats are responsible for unwanted fats and the reason for various health conditions like insulin resistance, heart disease, high cholesterol, etc.
Read the ingredient labels in the food packages before you buy them. If the ingredient label mentions, trans fat run away.
Food companies generally mention trans fats as hydrogenated fats in the packages.
5. Reduce Alcohol Intake
I canât tell you should not be drinking alcohol at all because drinking is an integral part of our social life nowadays. But, with the âbutâ comes, are you sure you are taking it consciously or is the alcohol doing you no good?
The term âBeer Bellyâ did not arise just so. People who had excessive alcohol regularly definitely did gain those extra fats in the abdomen, and thus âBeer Bellyâ came into practice.
Consumption of alcohol increases the desire to eat in most of the cases. Also, it slows down the breaking down of food inside the body, which gives more time for the fat to find places in the belly. Thus, the higher the intake of alcohol, the greater is the abdominal fat.
Hence, reducing alcohol intake is an excellent idea if you have to get rid of the belly fat. If you can, cutting it off is even better.
6. Consume Fewer Carbs
All the fuss about âEat fewer carbsâ is a significant thing if you have to lose belly fat
Consumption of fewer than 50 grams of carbs for around three consecutive days leads you to the stage of ketosis. Ketosis is the stage of metabolism which lets the body to take the energy by burning ketones or fats instead of carbs.
It happens as a result of the less intake of glycogen coming from carb-rich foods.
Studies have shown that the intake of foods like refined-grain pasta, noodles, sugary foods, white rice, white bread, etc. with harmful carbs are very much responsible for the increase in belly fat. Thus, cutting off these foods from your diet is necessary at first if you want to lose weight.
But donât worry, other foods help you get the number of carbs needed for you. In place of harmful carbs, you can rather eat brown rice and bread, whole grains, whole wheat, steel-cut oats, leafy vegetables, and fruits. But donât forget, not more than 50 grams a day if you want the better and quicker results.
7. Switch to Sprouted Bread
It is normally assumed that bread is off-limits when attempting to reduce belly fat, the right bread may facilitate the method. Shifting to germinated bread can help out carb-lovers excited to get their fix without increasing a belt size, all thanks to sprouted grains which has the inulin content.
The outcomes of research printed in Nutrition & Metabolism show that found that pre-diabetic research questions whose diets were supplied with inulin shaved off extra belly fat and entire weight than those whose food plan did not pack this healthy prebiotic fiber.
8. Avoid the Consumption of Sugar-rich food and beverages
You are on the right track if you think things that do well are usually not sweet. So why eat sugar when it is undoubtedly a bad thing for your body? Yes, I agree, for the sake of the taste buds.
While you are trying to please your taste buds with various sugar-rich food and drinks, the unnecessary amount finds it more comfortable to play with your body. All you have to do is have some fruit juices, cakes, chocolates, or sodas, and you are marching towards gaining hanging belly.
You donât believe it, do you?
According to the research carried out with several people for ten weeks, it came into the observation that people who had the intake of high sugar were drastically positive to increased belly fat.
Similarly, studies have often proved that the intake of sodas plays a vital role in giving you those extra inches of waistlines.
Why is sugar-rich food and beverages so harmful?
These fruit juices, sodas, and other beverages are rich in liquid fructose, which is doubtless very bad for our health. Thus, the intake of this element causes a high chance of increased belly fat. So, rather than these drinks, you can as much water as you like, green teas, and black coffee with no sugar. A little caffeine is not that bad.
If you argue that these beverages have done nothing wrong to you, then you are either very lucky or the worse is yet to show up. So, you better cut this unnecessary sugar off your diet for a happy and healthy belly.
Do you even lift, bro? If you want to reduce belly fat quickly, resistance training is the key. Research from the Harvard School of Public Health found that combining weight training to adult male test casesâ workouts reduced their risk of uterine obesity over a multi-year research period, despite doing the same number of cardio had no such impact.
A study from the University of Maryland also found that just 16 weeks of weight training expanded study participantsâ metabolic charges by a whopping 7.7 percent, making it simpler to ditch those added inches throughout your middle.
10. Include more soluble fiber in your diet
To begin with, the deficiency of fiber in our body hinders the absorption of water. Similarly, it affects the digestion process; hence, a lousy metabolism follows.
If you start eating more soluble fibers, the water inside our body gets absorbed. It further helps in the formation of gel inside the body that decelerates the food passing through our digestive system.
The intake of more fiber keeps you full for long, resulting in eating less. In short, the consumption of soluble fiber makes you less hungry.
Research scientists at Wake Forest Baptist Medical Center discovered that every 10-gram regular increase in soluble fiber was connected with a 3.7 percent reduction in unhealthy visceral fat over five years. Those who led an active lifestyle got even leaner, cutting off double fat in the same amount of time.
Hence, less food, lesser calorie, proper digestion, and better metabolism with the help of fiber-rich foods create stops unwanted belly fat.
Some foods rich in soluble fiber are:
- Flax Seeds
- Shirataki Noodles
- Brussels Sprouts
11. Score Some Rays
Few people would recommend you start going to tanning beds for greater health, getting any natural sunlight will help you get rid of extra inches off your stomach.
According to researchers at the Fred Hutchinson Cancer Research Center, vitamin D-deficient overweight women within 50 and 75 who raised their intake of the sunshine vitamin shed more body fat and weight than those who didnât. To practice sustained sun, make sure you are restricting yourself to 15 sunscreen-free minutes every day.
12. Swap Out Ketchup For Salsa
Ketchup is for sure tasty, but it is also a severe saboteur when it comes to your weight loss struggles. Ketchup is packed with sugar (up to four grams per tablespoon) and shows few nutritional correspondences to the fruit from which it is determined.
Research conducted at China Medical University in Taiwan links to a decrease in both waist circumference and overall fat due to exchanging your ketchup for salsa as fresh tomatoes, like those used in salsa, are loaded with lycopene. If you prefer your salsa spicy, the capsaicin in hot peppers, like chipotles and jalapeÃ±os will increase your metabolism.
13. Think Fast
Rather than subjecting yourself to endless workout, increase the power and you will see the results faster than you ever imagined possible.
The outcomes of research conducted at McMaster University in Ontario reveal that grown-up male research subjects who practiced strongly for a single minute had similar metabolic and respiratory changes to those who worked out at a moderate speed for close to an hour. If you want to lose weight through that stomach fat, say so long to slow.
14. Nosh on Some Nuts
Most of the time, you have to get a little nutty when whipping your body into shape. Even when nuts are high in fat, it is that very fat that makes them such excellent weapons in the war against a big belly.
In reality, a study from Reina Sofia University Hospital shows that study subjects who followed a diet rich in monounsaturated fats to reduce belly fat, over a 28-day period obtained less fat than their saturated fat-consuming equivalents while increasing their insulin responsiveness.
15. Flavor Your Food With Garlic
A few garlic in your food can mean a lot less weight throughout your middle. The outcome of a Korean study reveals that mice given a high-fat food supplied with garlic lost more weight and abdominal fat than those who only ate greasy foods.
Even better, they also increased their liver health, which makes it easier to turn off that excess fat and stays healthy in the long term.
16. Eat High Protein Diet
Nutritionists and health advisors often advise you to include as much protein as you can in your diet. Likewise, whenever you try taking advice from the fitness instructors on losing weight, they never talk you out to remove protein from your food.
They have a reason, a big reason to do so. Protein consumption triggers the release of fullness hormone, peptide tyrosine (PYY) inside the body. It results in fullness for a long time causing loss of appetite, which eventually prevents you from eating unnecessarily.
The work gets done here; not eating unnecessary food does not let unwelcomed fats store in your belly. Thus, a high protein diet is a good deal.
Foods providing high protein are abundant in the stores, meat, fish, eggs, for the meat loversâdairies for the milk lovers, and, of course, beans, chickpeas, lentils, etc. for vegans.
Furthermore, if you are into gaining muscles but not just losing belly fat, you can also try whey proteins for your good.
17. Include fatty fish in your diet
If you have got the weight to drop and you want it gone quick, try exchanging out your normal proteins in support of fish.
Not only is fish low in calories than a similar amount of chicken or beef, but research published in Obesity also exhibits study participants who added omega-3 fatty acids, like those observed in fish, to their diets dropped more weight and had obvious time keeping it off than those who skipped them.
The fabulous fats also called oily fish or fatty fish, are excellent sources of OMEGA-3s. These essentials, though, are the sources of fats, are not harmful to the body. Instead, the right intake solves a lot of problems other saturated fats have caused.
Omega-3 fatty acids are the polyunsaturated fatty acids found in various plants and animal sources.
The inclusion of fatty fish not only helps in the reduction of belly fat but also provides the required fats for your body. In short, fatty fish providing Omega-3 are the necessities of our bodies.
For those who are comfortable eating fishes, Omega-3 is available on fish species such as mackerel, salmon, shrimp, sardines, trout, oysters, etc.
No worries if you are a vegan or a vegetarian, you can also have seaweeds, algae, chia seeds, hemp seeds, flaxseeds, walnuts, etc.
18. Brush Up
Keeping a toothbrush convenient can do more than glaze up that smile brushing your teeth everywhere the day can help you ditch that stomach fat fast.
Research conducted a sample of more than 14,000 members found that washing after every meal was directly linked to lower weight.
That minty toothpaste flavor did not only encounters with virtually every food, brushing also triggered a Pavlovian response that tells your mind the kitchen is closed.
19. Donât Give Up on Grains
You do not have to go low-carb to reduce belly fat in a short span of time. In fact, opting for more whole grains will get you there faster.
A study at Tufts University has connected eating three or more regular servings of whole grains to as many as 10 percent decreases in visceral body fat, the sort that ups your chance for chronic diseases, like heart disease, high blood pressure, and diabetes.
20. Snack on Some Veggies
Your parents were not joking about how valuable veggies are for a healthy body. However, what they perhaps did not tell you, was that snacking on vegetables is also one of the simplest ways to reduce belly fat.
According to a research published in the Journal of the Academy of Nutrition and Dietetics, choosing non-starchy veggies, like cucumber, cauliflower, and broccoli, as snacks assisted overweight kids shed 17 percent of their physical fat while increasing their insulin responsiveness over a five-year time.
21. Add Some Acid
Do not buy your tickets to Bonnaroo quite yet! The sort of acid that helps you lose weight is the stuff right in your kitchen cabinet.
12-week research published in Biochemistry, Bioscience, and Biotechnology shows that obese subjects who made vinegar a part of their regime to reduce belly fat faster than another control group, and additional research imply that acidic food such as vinegar, increases the human carbohydrate metabolism by 40 percent.
22. Add Calcium
If you add extra calcium to your diet, it could be the answer to getting that flat stomach you have been fantasizing about.
Over just one year, researchers at the University of Tennessee, Knoxville observed that obese female subjects who increased their calcium intake lost about 11 pounds of body fat without other extreme dietary alterations. Try mixing it up with dairy sources, calcium-rich nuts, fatty fish, leafy greens, and seeds to keep your calcium choices healthy.
23. Drink Green Tea
Green tea is a very healthy beverage. The intake of green tea in the right amount is excellent when it comes to reducing belly fat.
The contents like caffeine and the antioxidant called epigallocatechin gallate (EGCG) in green tea help in increasing the metabolism rate in the body. Thus, its consumption results in the reduction of some abdominal fat. However, the results are visible only when supported by exercises.
24. Exercise Enough
You know, one of the main reasons people are getting those unwanted belly fats is because of their inactive and unhealthy lifestyles. Every development in todayâs day and age has come with a price for us to pay.
So the key to getting rid of this problem of excessive belly fat is to remain fit and active. Exercising and staying active is very much necessary if you want to burn calories. Waking up early, jogging, doing some exercises can help a lot in the process.
The exercises will largely depend upon the number of calories you need to burn. The calories you need to get rid of, as said earlier, depends on your body weight and body type. So, it is better if you consult a good trainer knowledgeable enough to guide you through this.
Strength training, weight lifting, and cardio are some of the calorie-burning exercises you can do for this.
If you are incapable of joining a fitness center or getting a personal trainer, you can find several exercising applications on the internet for the purpose. Similarly, there are tons of compelling videos on YouTube to guide you to your goal of losing belly fats.
25. Perform Yoga
One of the most significant and most effective ways to get a waistline of the desired size is by performing yoga. Yogas are not only useful for weight loss but also for relieving stress and keeping the mind and body calf.
You can always start from light yoga and proceed further to get a good result. But, remember, yoga and exercises are there to deliver the results quickly. Most of the things are possible only if you can get control over the food you eat.
26. Consume Probiotic Food
Our bodies consist of numerous living and non-living particles. Microbes and bacterias are some of them. While some bacterias are essential for our digestion, metabolism, and proper functioning, some bacterias, on the other hand, are the villains.
And, these villains need strong support to be defeated. As a result, foods containing probiotic supplements are vital for you to consume. Probiotics are the foods that contain essential bacterias that help our body to win over the harmful bacterias slowing down the process of digestion and other functions inside the body.
Not just for the reduction of belly fat, probiotics also help in solving skin problems and the immune system.
Probiotics are abundant in foods such as:
- Jerusalem artichokes
27. Include Apple Cider Vinegar in Your Daily Consumption
Apple Cider Vinegar is a scientifically proven solution for the visceral fat loss from the abdomen. It is well and tested, but how does it help?
Apple cider vinegar has the compound known as acetic acid, which reduces the visceral fat in the body. So, taking the right amount if you have to lose the stubborn belly fat is never a bad idea.
Science advises you to drink two tablespoons of apple cider vinegar mixed with a cup of water a day.
According to different researches carried out, people who had two tablespoons of apple cider vinegar per day for around three months lost nearly 3 pounds of belly fat.
28. Get plenty of sleep
You might have a misconception that sleeping too much is the cause of increased belly fat. Surprisingly, getting the right amount of sleep does wonders for our bodies. Sleep deprivation is one of the primary reasons for the storage of visceral fat in the abdomen. The lack of sleep causes the following conditions resulting in increased belly fats.
An increased concentration of the hormone cortisol
Reduced insulin sensitivity
Reduced levels of the satiety hormone leptin
Increased secretion of hunger-inducing ghrelin
Increased fatigue and moodiness
So, if you are insomniac, think wisely, itâs high time, you should get a good nightâs sleep.
The proper amount of sleep varies from 8-9 hours, depending upon the personsâ age. But, doctors say that 8 hours is a must. The right amount of sleep and a few naps during the day is necessary to lose weight and also become efficient in our day-to-day life.
If you have a tough time getting sleep, you need to consider keeping the laptops and your cell phone aside. And, if that does not help, you should consult a doctor ASAP.
29. Try Overcoming Stresses
Stresses cause a lack of sleep, eating disorder, dizziness, and many other things, which eventually lead to unnecessary fat storage in the belly. So, next time someone says you only lose weight because of stress, tell them that you might as well gain weight because of the fear.
Stress is an inevitable part of our lives these days. But, if you are wise enough, you will try overcoming these by regular exercises and a healthy diet( no harmful carbs). Note that even if you exercise but eat whole foods, it will only trigger your stress causing you to gain the extra belly fat.
Too much of stress produces a hormone called cortisol in our body. This hormone is produced in excess amount, increases appetite, and enhances chemical reactions inside the body, causing an increase in abdominal fat.
To get rid of this, the best you can do is try to maintain your mental health. It can be achieved by practicing yoga, talking to friends, meditating, eating healthy, etc.
30. Go For Intermittent Fasting
Intermittent fasting is a popular trend in health and fitness nowadays. It is an eating pattern that emphasizes more on when to eat than what to eat.
This method of fasting is trendy for weight loss and body fat loss these days.
Intermittent fasting is categorized into three ways depending upon the cycle between eating and fasting. They are:
The 16 by 8 (16/8) rule: This method suggests that people should fast for 16 hours without consuming any solid food during fasting. After the 16 hours fast, you get 8 hours to eat your food. To be more explicit, in this method, you have to skip the breakfast, then restrict your eating hour for 8 hours straight (say 12-8 pm) and then fast for the remaining hours until noon again. Water, coffee, and other beverages are allowed during the fasting period.
Eat-Stop-Eat (24 hours rule): By name, it is clear that this method requires one to stop consuming solid food for 24 hours straight. You can do this once or twice a week at your convenience. But, remember 24 hours straight.
The 5:2 Diet: This method requires you to eat around 500-600 calories for two days straight and eat as per your routine other remaining five days a week.
Intermittent fasting is beneficial when it comes to losing belly fat. But the key to this fasting is strict discipline. Your fasting with dedication does not mean anything if you eat just anything the other days when you donât fast. The more disciplined you are, the quicker the results.
Keep the Record of Your Food Intake
Balance and management is the key to success. Whether it is your money or it is your food. You are now familiar that the food you eat is more or less the most important factor for the reduction of your belly fat. So knowing what food you eat and what you do not is a vital step as well.
Besides, research has shown that people who are aware of their food intake are capable of controlling their diet and hence, getting the result quicker. If you want to see off that hanging belly, you definitely should keep the record of your food intake. After all, you become what you eat.
In case you feel clueless about how to start, hold on; the following apps can help you keep the record of your food intake:
- Fat Secrets
- Lose It!
- Spark People
Keep track of your calories
While keeping the record of the calorie intake might not seem so necessary, it is a crucial thing to do if you are serious about losing the belly fat. But why is it essential?
Simply, losing weight and belly fat is possible when your calorie intake is lesser than the calorie you burn. To know the balance and record the calorie count, on the contrary, is not as easy as it sounds.
So what do you have to do? Just learn how to count the calories. And to your ease, there are numerous applications for your smartphones that will help you keep the record of your calorie balance. Some of the apps you can find online are:
- Lose it!
Besides this, these days, plenty of fitness watches to keep the record f the calories you burned are available on the market.
But while you are on the journey, donât forget that the number of calories you need to intake and burn might be different as per the individual. The differences may be affected by age, body weight, gender, fitness level, etc.
Stay Disciplined and Consistent
Whether you start right away or not, one thing you need to remember is that belly fats are stubborn, and getting rid of these is not an easy game. But, if you are disciplined, determined, and consistent, the possibility is very high.
So what I suggest now is that, since you know the trick, you should get started. Eat healthily, drink wise, and exercise correctly, and get the body you want. But wait, it is not an overnight thing. You have to go on and do as much as you can.