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Believe it or not, more than 33 percent of adults are at least somewhat overweight. Even just a few extra pounds of unwanted fat can cause an unsightly bulge around your middle.
Unfortunately for many people, getting rid of that bulge can be a challenge. It takes determination and dedication, but if you’re committed, you’ll be able to get rid of stubborn belly fat in no time.
You just need to know how to do it correctly. Here are a few simple tips to help speed your fat loss journey up.
In This Post:
1. Eat Fewer Calories
When you’re looking to melt belly fat, the best place to start is by watching how many calories you consume. If possible, start eating fewer calories than you normally do.
You don’t have to go crazy watching what you eat. Just keep an estimated running total in your mind throughout the day.
If you don’t want to worry about counting calories, you can always start exercising to burn more throughout the day. This way, you’ll still be able to eat the same amount you’re used to without gaining weight.
2. Eat Healthy, Unprocessed Foods
Ditch the highly processed foods, junk foods, and sugary treats whenever possible. Switch to eating whole grains, fruits, vegetables, and snacks with ingredients that you can pronounce.
When you eat unprocessed foods, you get more nutrition for every calorie that you consume. Over the course of the day, this often means you’ll feel more energetic and may even need fewer snacks to get you to your next meal.
As an added bonus, most of those healthy, unprocessed foods are naturally lower in calories than their processed counterparts. This means you can eat the same amount of food without packing on the pounds or growing that spare tire around your middle.
3. Increase Your Fiber Intake
When you’re making the switch to healthy foods or trying to eat less each day, you need to find ways to help you stay full. Eating plenty of natural fiber is one of the best things you can do.
You can start incorporating fiber into your diet by eating more fresh vegetables like celery, beets, broccoli, and carrots. Fruits like pears, strawberries, apples, and bananas are also rich in fiber.
Whole-grain bread, pasta, and brown rice are also great options.
Incorporating these foods into your diet will help you feel full without dramatically increasing the number of calories you eat in a day. This will help you burn fat and keep weight gain at bay.
4. Start Exercising More
The more you move, the more fat your body can burn. If you’re not already, start exercising several times a week. It doesn’t have to be intense at first.
All you need to do is look for ways to increase the amount of time you spend moving each day. Park far away from the office or store to get a few extra steps in. Go on a walk in the evenings around your block.
Once you build up stamina, you can start doing more intense cardio exercises like running, cycling, or swimming. Cardio will help you burn calories and fat which will help you lose the belly bulge more quickly.
5. Ditch the Crunches and Sit-Ups
Building muscle is one of the best ways to help your body burn fat, but targeting your abs won’t help you get rid of that bulge around your waist. Instead, you’ll want to focus on increasing your total muscle mass.
This means lifting weights and doing whole-body strength training circuits rather than targeting just one or two muscle groups.
Just remember to ease into things. Focus on lifting smaller amounts of weight for more repetitions rather than lifting too much at once. This will help you build lean muscle without increasing your risk of injury or muscle strain.
6. Stay Hydrated
Lots of people end up reaching for snacks and sugary treats not because they’re hungry, but because they’re thirsty. All that mindless snacking can dramatically increase your daily caloric intake and cause your body to store more fat.
The easiest way to curb those cravings is to keep a bottle of water handy at all times. If you think you’re getting hungry, try drinking a few ounces of water and reevaluate.
Often, you’ll find that the water takes the edge off your hunger enough to keep you from snacking between meals.
7. Get Enough Sleep
Did you know that getting too little sleep can cause your body to hold onto excess fat? This is because your body can burn fat for energy. When you’re not getting enough sleep, your body starts looking for ways to increase energy reserves.
This means you’ll store more fat more quickly.
Try to get at least eight hours of quality sleep each night. Avoid watching TV right before bed and give your brain time to wind down and relax before you hit the hay.
This way, you’ll wake more rested and your body will be better equipped to burn through those fat stores faster.
8. Get Help from the Pros
Sometimes, no amount of exercise and dieting is enough to get rid of stubborn belly fat. However, that doesn’t mean there’s nothing you can do. You just need to get help from experienced professionals.
Up your fitness game by working with a personal trainer and see if they can help you get rid of the excess fat buildup. If they can’t, you can always look into fat removal services to help you get your belly bulge back under control.
Can’t afford liposuction to get rid of belly fat? Here’s how to finance liposuction.
Are You Struggling to Get Rid of Stubborn Belly Fat?
No one wants to feel uncomfortable in their own skin, but a few extra pounds around your middle can definitely leave you feeling insecure. If you’re ready to get rid of stubborn belly fat once and for all, these tips will help you jumpstart your fat loss.
Just remember that fitness and fat loss is a journey. You’re going to have to work to keep it from coming back year after year.
Looking for more information on how to lose body fat and improve your overall wellness? Check out our latest posts for more useful tips and tricks.