We all know that belly fat is not something that can suddenly appear overnight. Skipping exercise, having too many cheat meals, sitting for the most part of the day, letting stress take over – all those factors contribute to a marshmallow belly.
The good news is you can lose a few inches in just two weeks with these 12 tips.
1. Have an early start
Having a full night of sleep is very important but having sweet dreams about a slim waist past 11 a.m. can actually make you gain weight. In addition, early-waking is great for boosting your metabolism.
2. Go for a brisk walk
Brisk walking for 20 minutes every day can help you to lose 1 inch of belly fat in 4 weeks. Research reveals that going for a walk between 8am and noon is highly beneficial as working out in the morning light gives a boost to your metabolic processes, which enable your body to burn more fat.
3. Eating smaller portions more often
This is a great way to lose belly fat in one week. We suggest that instead of eating 3 full meals and overloading your digestive system, you should switch to eating smaller portions about 2 to 3 hours apart. Benefits would be less expansion of your belly and a supercharged metabolism which will burn up more fat.
4. Eat more potassium-rich foods
High potassium foods like avocados, bananas, papaya, mango, cantaloupe and yogurt have a number of bloat-reducing benefits. This is because potassium is a natural diuretic that helps reduce water retention and puffiness.
5. Do resistance training
If you want to get rid of that annoying belly fat fast, you might consider lifting. One study found that adding weight training to a workout routine can have a significant effect on reducing the risk of abdominal obesity.
6. Include tart cherries in your diet
Cherries have several health benefits. They are a good source of antioxidant pigment resveratrol, a substance that helps you lose weight, lowers rates of macular degeneration among older people as well as the risk of dementia. According to the data collected from a study at the University of Michigan, rats that were provided with high-fat food along with tart cherries lost nine per cent more body fat than those in a control group did over just 12 weeks.
7. Drink more water
Water is great for health, but it’s even better when you are trying to lose weight and flatten your stomach. This is because when you drink enough water, you are actually helping your system to maintain proper water balance which helps in reducing water retention, a major cause of bloated bellies. Water also makes us feel full and reduces overeating.
8. Green tea helps
Green tea comes packed with antioxidants called ‘catechins’ which are known to reduce belly fat. We suggest that you binge on green tea before you workout.
9. Include more vegetables in your diet to lose weight fast
According to a study published in the Journal of the Academy of Nutrition and Dietetics, non-starchy vegetables like cauliflower, broccoli and cucumber helped kids who were overweight shed 17 per cent of their visceral fat. It also helped improve their insulin sensitivity over a period of five years. Still need a reason to eat more veggies?
10. Consume more fish
Proteins are one of the best ways to help you lose weight since they help you keeping full for longer. But if you want to lose belly fat fast, you need to consume your proteins from fish. This is because fish is lower in calories as compared to an equivalent amount of beef or chicken. According to a study published in Obesity, people who included fish in their diet which contains Omega3 fatty acids, shed more weight and maintained it easily as opposed to those who didn’t.
11. Cook with coconut oil
Cooking with 2 tablespoons of coconut oil on a daily basis can help you to touch the 2 inches’ mark as well. It contains medium chain triglycerides (a type of fatty acids), which are absorbed directly into the bloodstream and do not require bile for breaking them down, leading to faster digestion of fats. Plus, coconut oil doesn’t increase your cholesterol levels since its fat content is burned as energy rather than getting stored in your body and causing fat accumulation.
12. Have more proteins
Several studies show that having a protein-rich diet can be highly effective in reducing belly fat. Consumption of protein can cut down food cravings by 60%, enhance metabolic rate by about 80-100 calories a day, and reduce daily calorie intake by about 441 fewer calories/ day. Both animal protein and plant protein have been found to be effective against belly fat. Try including low-fat dairy products, fish, chicken, soybeans etc in your diet to shed extra inches from your tummy.