If you have tried losing the extra weight in the past, then you must have noticed that stomach fat is by far the most difficult type of fat to get rid of. Not only is it unsightly, but it can also take its toll on your health as well, in the long run – also referred to as “visceral fat”, body fat can stimulate the excessive production of cytokines (inflammatory substances) and cortisol (stress hormone), thus leading to a variety of health problems. No wonder a lot of people are wondering how to lose stomach fat fast.
Answering the question of how to lose stomach fat fast should certainly involve more than just repeated crunches: it involves a combination of healthy and nutritious foods combined with aerobic and anaerobic training that will turn your body into a fat burning machine and, ultimately, it involves a good night’s sleep. You cannot get rid of the excess body weight without getting a relaxing and restful night’s sleep, as otherwise you will feel constantly hungry and you will be more likely to binge on unhealthy foods throughout the day, which means that all your weight loss efforts will be in vain. Having said that, in this article you will find four proven, cost-effective and healthy ways to get rid of belly fat!
Way #1: Switch To A Diet Rich In Fat Burning Foods
The first thing you need to do if you really want to understand how to lose stomach fat fast is to get rid of the excess weight is to adjust your diet. Increasing your daily intake of nuts such as walnuts and almonds is extremely important, as they burst with mood-enhancing magnesium. Eating nuts can benefit you on many levels: although nuts are known to be high in calories (this is why you should never eat more than half a cup a day!), they are known to naturally regulate the production of melatonin inside the brain, thus helping you sleep better at night. Besides this, a study released by the USDA researchers in 2010 has also revealed that nuts are great for boosting your immune system, as well as for lowering the risk for Alzheimer’s disease, diabetes, heart disease and cancer. Overall, a better night’s sleep and a natural antidepressant that wards off anxiety are two of the most important components of your fat burning routine!
In addition to nuts, eating more fish is equally important: when your body lacks Omega-3 and Omega-6 (two important amino acids that can be found abundantly in fish), the natural rhythms of the pineal gland (the gland responsible for producing melatonin) are disrupted. Without your sleep hormone, you will find it impossible to relax and get the rest you so much need. Besides boosting your melatonin, serotonin and dopamine levels, fish is also very rich in protein, and it is known that the human body burns more calories by digesting proteins than by digesting carbs or fats. Halibut, salmon and sardines are amongst the best ones you can eat!
Way #2: Reduce Your Daily Sugar Intake
This is a crucial part of the answer to the question of how to lose stomach fat fast. Stomach fat is already stubborn as it is, and if you have a sugar-rich diet, then you will only make things even more difficult. Sugar is extremely unhealthy in the long run, not to mention that it slows down your metabolic rate, thus making you lose the extra body fat at a slower pace than you normally would. Your liver gets flooded with fructose with every teaspoon of sugar that you eat, and all of it is instantly turned into fat and stored for later use.
In addition to adding less sugar to your diet, you must also steer clear from beverages and pre-baked goods that are known to burst with sugar: always read the label before buying anything from the local supermarket. On the other hand, you must carefully choose your salad dressing as well: it often happens that the dressing contains more calories and sugar than the salad itself!
Way #3: Focus On Specific Exercises That Target Visceral Fat
Doing exercises will probably pop up in most people’s mind when it comes to the question of how to lose stomach fat fast. However, also keep in mind that you need to do the correct exercises in order to maximize the outcome. Some exercises are simply better for burning your stomach fat than others. The elliptical trainer is particularly useful in this situation, especially if you do not want to put too much stress on your joints: in half an hour of training, you can burn around 300 calories on the elliptical trainer, without the wear-and-tear of your ligaments.
On the other hand, the bicycle exercise is another great exercise that targets your visceral fat and strengthens your abdominal muscles at the same time. It requires body rotation, some abdominal stabilization and intense muscle activity combined with breathing exercises. Lastly, the “Reverse Crunch” exercise is yet another great option for strengthening your core muscles. All you have to do is to lie flat on the floor, cross your feet and lift them at a 90-degree angle then slowly lift your head and shoulders off the ground.
Way #4: Follow An All-Round Training Program
With that in mind, it is important to come up with a personalized training routine that encompasses both cardiovascular training (such as swimming, hiking, jogging and virtually any other sport that makes you sweat profusely) and weight training, the latter being designed to tone up your abdomen and to tighten your skin after you have lost the excess fat. Some of the best physical exercises to tackle your stomach fat include Pilates, yoga, crunches, low-belly leg reaches that will target both your corset and your six pack, kickbacks and such.
The Bottom Line
To conclude, learning how to lose stomach fat fast can be a lengthy, exhausting and demanding task, one that requires a lot of determination and ambition. However, many fitness experts and personal trainers agree upon the fact that losing the fat is not the most difficult thing: what is truly challenging is making sure that it will not come back any time soon! This is why you must stick to a healthy lifestyle even after you have reached your fat loss goals.