Most men and women prefer a slim and toned belly. Unfortunately, achieving a sleek mid-section requires work and self-control. There are several ways to lose belly fat quickly. The key is identifying factors that contribute to belly fat, and creating a plan of action. In fact, women who stick with a healthy plan can achieve results within a couple of weeks.
The Risks of Belly Fat
Lose belly fat to reduce your risks for heart disease, cancer, and more. "A big waistline puts you at increased risk for many health problems -- diabetes, heart disease, high blood pressure, and stroke," says Robert Eckel, MD, president of the American Heart Association. Belly fat doesn't just lay idle at your beltline. Researchers describe it as an active "organ" in your body -- one that churns out hormones and inflammatory substances.
In one study, men with excess belly fat and a large waist were most at risk for what researchers call "all-cause mortality" -- early death from any cause. And because belly fat can trigger cardiovascular problems, a large belly has also been linked to erectile dysfunction in men over age 60.
Women are at one-third higher risk of breast cancer if they have excess belly fat, one study shows. In fact, several types of cancer -- breast cancer, uterine, cervix, colon, kidney, and pancreas -- have been linked with excess belly fat.
Participate in cardiovascular workouts weekly. High-impact and low-impact cardiovascular workouts such as jogging, aerobics, walking and biking burn fat and calories. In turn, you lose belly fat. Work out for a minimum of 30 minutes at least three times a week.
Tone your abdomen. Stomach crunches, pilates and other core workouts burn fat and slim the abdomen. In addition to cardio workouts, do exercises to tone your stomach.
Eat a healthy diet. Fatty foods, sugary foods and excessive carbohydrates impede weight-loss efforts. Women should eat less than 50 grams of fat a day. Decrease your fat intake, eliminate sugary foods and reduce your carbohydrate intake. Eat plenty of fruits and vegetables.
Eliminate stress. There is a link between stress and abdominal weight. When stressed, the body releases a stress hormone called cortisol. This hormone slows the metabolism and increases food cravings. To regulate your metabolism and lose belly fat quickly, learn how to deal with stress. Practice breathing exercises, go for a walk, get a massage or find a hobby.
Drink plenty of water. Water has several healthy benefits. Drink at least eight glasses of water a day to flush toxins and excess sugar from your body. If you've put on water weight from birth control pills, drink lots of water to flush fluids from your body and lose the weight.
The best ways to lose that belly fat fast:
1. Make a schedule - and shopping list - seek inspiration and motivation.
2. Carry water everywhere and drink it heartily to start losing stomach fat.
3. Color your plate, the more colorful your meal the more healthy it is.
4. Cut out fast food – it’s an absolute must for having a flat tummy.
5. Cut out soda with High Fructose Corn Syrup and drink 0 calorie flavored waters.
6. Do your weight bearing exercises, and fat burning cardio.
9. Don’t starve yourself! It won’t help you lose stomach fat faster.
10. Eat 5-6 small meals a day to lose stomach fat fast.
11. Maintain good posture to start losing stomach fat.
12. Eat slowly – it’s an easy yet surprisingly effective way to lose stomach fat fast.
13. Reduce stress by relaxation practices.
14. Sleep soundly for 7-9 hours (include a 15-20 minute nap to enhance energy)
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