9 Ways How to Burn Belly Fat for Good
Are you trying to lose belly fat but nit successful? Here are 9 sure shot ways to burn belly fat for good
If you want to lose belly fat and don’t know how to or you aren’t losing it the way you should, you most probably are doing the wrong things or abiding by a wrong routine and lifestyle. The best way in how to lose belly fat for good is to think beyond crunches and plank because you can’t tell one specific region of your body to increase its metabolism. Belly fat also visceral fat or deep abdominal fat is temporary fat that circulates in your blood stream more often and raises the fat in blood that in turn increases blood sugar and risk of heart issues. You need to lose ft as a whole, so here are the best ways how to lose belly fat.
1 Accept that your behaviors will adjust
Accept that your behaviors will adjust
A big part of fat burning is to start keeping track of what you are doing. Instead of just eating and drinking whatever comes to mind with friends, start being aware and you may just stop and think twice before you reach for those fat causing snacks. Being aware helps you plan on what to eat next and that should be your comfort food.
2 Track your calories
Track your calories
The most important method of burning fat or weight loss is tracking your calories and not going beyond. You can also start keeping note of the calorific value of foods and stock on low calorie produce. Keeping track helps you know how much calories you have consumed and how much exercise you need to do to burn any excess you may have eaten. Burning 500 calories per day for a week means 3500 calories a week equaling to 1 pound of weight loss. You can also start eating half meals like eat half a sandwich for lunch and the other half for dinner or plan out your meals according to the calorie values. Download a calorie app in your phone.
3 Eat more fiber
Eat more fiber
Fiber is important for weight loss and burning fat. Fiber like whole grain breads, oats and veggies, fruits, chia seeds and legumes satiate you more than sugary foods and slow down your digestion. You eat less that way. Women need to consume 25 gms of fiber per day according to US dietary guidelines.
4 Walk every day
Walk every day
Walking is by far one of the best exercises if you don’t want to hit the gym. Studies found that obese women who walked 50-70 minutes a day thrice a week for 12 weeks lost belly fat in a significant amount. Walking is a good easy to lose fat. It is also a good introductory exercise on your fat loss journey.
5 Start strength training
Start strength training
Cardio isn’t enough to burn fat. You also need to do some strength training to lose belly fat if you what to keep it off for good. Strength training builds muscle and that replaces body fat making you more metabolically active. Even after a workout you will still burn calories and you will also have more flexibility in your diet. Just lift light weights twice a week and increase from there. Good exercises are deadlifts and bench presses.
6 Eat healthy fats
Eat healthy fats
To lose belly fat you need to eat fat and not the unhealthy kind. Adding monounsaturated fats and polyunsaturated fats to your diet will satisfy you faster with your meals. The best healthy fat sources are fatty fish like salmon, nuts, avocados, eggs and olive oil. However they must be consumed in moderation. Healthy fats also contain omega 3 fatty acids good for brain health.
7 Load up on protein
Load up on protein
Protein is necessary for all people but not many of us get our daily required dose of protein. Protein keeps you full and also repairs those minute muscle tears caused by your workouts. In this way muscles grow stronger and kick out all the fat from your body slowly. An adult needs at least 70 gms of protein throughout the day. To avoid a snack after a workout, eat a snack instead with at least 12 gms of protein before you exercise or have a protein shake. A snack can include a protein bar with whole grain.
8 Start crunches
Once you start your routine of losing belly fat, you need to begin abs work at least 3 to 4 times per week. Get 24 hours rest between sessions during which you can do simple moves like planks and crunches. You will be activating your core this way and tightening your abs muscles, Abs workouts can be also done at home where you can just find several great workouts on the net or YouTube.
9 What to avoid
What to avoid
When you want to lose belly fat for good, the best way to do it besides doing the things you need to do is to avoid certain things that impact your weight gain. Things to avoid are alcohol, stress, processed food and sugary drinks and fruit juices.
Moreover, make sure you get adequate sleep every night and drink plenty of water to stay hydrated. Follow these rules for an effective weight loss routine to burn belly fat for good.