Each of these tips, by itself, is very useful. Doing them all together will lead to awesome results.
Excess abdominal fat has been linked to diabetes, heart disease, and an increased risk of mortality. So, following these tips will not just help you to get a flat tummy, but it will also improve your health.
Killer Ways To Lose Stomach Fat:
1. Don’t Try To Spot Reduce Belly Fat
Even though your belly fat is what you mainly want to lose, trying to spot reduce fat will only lead to mediocre results at best. You can’t limit fat loss to any specific body part. Doing stomach exercises, no matter how hard or often, will not burn more belly fat specifically. You need to focus on doing exercises that burn the most body fat in total and your stomach fat will also melt off.
2.Do Ab Finishers
Ab finishers are short circuits that you do at the end of your training session. These are workout finishers with exercises that target your ab muscles. If you’re looking to burn more fat with your workouts, then ab finishers are a great thing to do.
Me: Lincoln’s track trainer said so too!
3. Add More Protein to Your Diet
Protein is one of the three macro-nutrients that your body needs (along with fat and carbs). Many of us don’t eat enough of it and it’s time to change that. Protein makes fat loss much easier for the following reasons:
- It helps to reduce appetite which means that you won’t feel like eating too much.
- Protein actually gives your body a short metabolic hike which means that you’re burning a little more calories during its digestion.
- Muscles need protein to develop. More muscles produce a higher metabolism.
You can find protein in eggs, meat, fish, nuts, beans, and various seeds.
4. Follow Hara Hachi Bu
Hara Hachi Bu translates to “Eating until you’re 80% full”.
You see, it takes your body about 20 minutes to register that it has been adequately fed. This is why eating until you feel just shy of totally full is a smart idea. When you feel about 80% full it really means that you’ve eaten enough and in 20 minutes you will feel so. This is an excellent strategy to reduce your total calorie consumption and to lose weight fast.
5. Do a 30 Minute Cardio Activity Each and Every Day
Doing cardio can help you burn extra calories and stomach fat. While you should do intensive cardio as part of your regular workouts, you should also include some low-intensity cardio in your daily routine to increase your calorie burning even more.
I recommend doing a 30 minute cardio session each and every day. It gets you out of your chair and adds to your total fat loss. You can choose which cardio to do, as long as you do it regularly.
6. Measure Width and Not Weight
You can lose stomach fat without losing weight. When you do strength exercises you will gain muscle tissue which actually weighs more than fat tissue. This means that you may actually be getting fitter while gaining a little weight.
This is why I hardly use the scale at all. I prefer to use a tape and measure inches and width. This is really what you want, isn’t it? To lose inches and be tighter and slimmer, not just lighter.
7. Reduce Portion Sizes
One of the reasons that more and more people are overweight is that our portions have become bigger. You can super-size nearly everything these days, buy jumbo packs, and so on. Even our plates have become bigger. We’re basically encouraged to eat more. It makes the food companies more money.
If you want to be thin you have to reduce and control your portion sizes. Eat from smaller plates. Experiment with portions to see how much you really need to eat, and don’t go for seconds. This should be a good start.
8. Do Stomach Vacuums to Have Flatter Abs
One of my secret exercises to get flatter abs is the stomach vacuum. You can do this exercise when you’re sitting, standing, or lying down. While it won’t burn belly fat, it does strengthen your abs and makes them seem flatter.
To do this exercise you should sit or stand with a straight posture. Inhale and suck your tummy in. Strive to bring your belly button inward as much as possible. Hold this position while breathing normally. Release after a few seconds and repeat. In a few weeks you will see how good this is.
9. Swap Sweets for Fruit
Mindless snacking can ruin any diet. This is why I recommend that you swap sweets, candy, chocolate, and other unhealthy snacks with fruit. This will give your body more fiber, vitamins, and will reduce the amount of calories that you consume.
10. Eat Slowly and Focus On Your Food
Research has shown that people who eat slowly tend to lose weight faster. You should chew your food carefully and take small bites.
When you do so, you give your body more time to trigger the fullness signal (remember the 20 minutes rule?). This makes it easier to eat less and reduce hunger.
11. Add Activities to Your Day Whenever Possible
You can find a lot of ways to burn extra calories if you just set your mind to it. I call it “To become an activity seeker”, someone who is always looking for ways to move more. Whether it’s climbing a flight of stairs, parking a little farther than you have to, or mowing the lawn, you can create an active lifestyle. When you do, it’s almost impossible not to lose weight.
12. Join an Exercise Class
For those who are looking for a little extra fitness motivation, joining an exercise class may be a great idea. Being in a class basically forces you to train more often because you’re paying for each session and you’re creating a relationship with the other students. There are plenty of classes to choose from: spinning, kickboxing, step-aerobics, etc. Just choose something you want to try.
13. Create a Workout Schedule
If you want to train regularly without skipping workouts you need to have a workout schedule. Once your workouts are written down with an alloted time for each of them, your chances of skipping them are much slimmer. I recommend creating a schedule for two weeks in advance.
14. Have a Bottle of Water Nearby
Drinking water is healthy for too many reasons to count. It is also important for fat loss. Drinking keeps you energetic, helps to reduce hunger, and gives you a greater ability to avoid drinking high-calorie beverages.
At zero calories, water should be your default beverage. Carrying a water bottle with you will help you to stay hydrated throughout your day.
15. Eat More Meals Each Day to Reduce Cravings
I recommend that you eat 5-6 small meals each day. I found that when I follow this eating routine that my energy stays high, my hunger remains low, and I hardly have any cravings whatsoever.
You need to keep your meals small so that youre total calorie consumption is kept low. I usually eat 3 meals and 3 snacks each day.
Me: I don’t have cravings much, just temptations, all the time. At home, at the office, at people’s place. 😦
16. Do Exercises For Your Big Muscles
If you want to burn the most fat with your workouts you need to do exercises which target your big muscles. This is done because the more muscle tissue you train the more calories you burn.
This is why I do a lot of squats, pull ups, push ups, lunges, and other exercises which work your back, chest and legs. These are some of the best belly fat burning exercises even though they don’t target your abs directly.
17. Have a Cheat Day to Avoid Cravings
While you need to watch your diet and reduce calories, you should also indulge yourself every once in a while. This is mentally and physically useful as it helps you to stick to your overall fat loss plan for as long as you need to.
This is why you should include a cheat day once every 5-7 days in which you can enjoy some “bad foods”. Just keep it to a reasonable amount.
18. Train With a Friend
Working out with a friend can prove to be very useful when you’re trying to burn off stubborn belly fat. You can push each other to train harder, support one another when things get rough, and make sure the other is not missing a workout.
Choose your workout partner carefully to ensure that they are motivating and not negative about fitness. Choose someone you enjoy spending time with, but a person who is serious about getting fit.
Putting It All Together
If you can commit to implement these tips in your life, I am sure that you will see results. Make habits out of each of them and you will lose stomach fat fast. Of that I’m sure.