Losing belly fat requires determination and some changes to your diet and exercise routine, but there are ways to speed things up a bit. In this article, we’ll share 5 simple and effective ways you can speed up your belly fat loss.
Losing belly fat is just like losing weight anywhere else in the body. You need to burn more calories than you consume. This is known as a calorie deficit.
While that remains at the core of fat loss around your stomach, there are other things you can do to flatten your belly faster.
Still, the stomach is one area we hold on to fat a little longer, especially as we get older, so be sure to stay patient and consistent.
If you’re struggling to get rid of lingering belly fat, give the following 5 tips a try.
1. Do high-intensity intermittent exercise (HIIE) regularly
When it comes to weight loss and fat loss, any exercise is better than none. But if you are looking to speed up belly fat loss, add exercises that are more effective at reducing abdominal fat.
Accumulating evidence shows that the HIIE protocol has the potential to be more effective at fat loss around the stomach. HIIE workouts done regularly have shown an increase in aerobic and anaerobic.
Not only that, it has been shown to lower insulin resistance, boost the body’s glucose tolerance, and improve fat oxidation.
Studies have shown that HIIE also helps prevents obesity and induces fat loss in overweight people.
Below are examples of HIIE exercises you can incorporate into your daily routines.
- Run 1 minute at a high intensity and walk at a steady pace for 1 minute
- Run 30 seconds at a high intensity and recover for 90 seconds.
2. Cut back on sugar and refined carbs
Sugar and refined carbs lack essential nutrients and dietary fiber while packing in empty calories.
According to research, a diet high in refined carbs and added sugar adds to the development of obesity.
Foods like sugar, white rice, pasta, and bread fall into this category of foods.
Excess sugar from refined carbs can cause insulin resistance and promotes fat storage.
To effectively burn belly fat quickly, switch to complex carbs such as veggies, fruits, nuts, and whole grains.
3. Eat more fiber
Fiber is a plant-based nutrient the body cannot be digested in the small intestine. This is unlike sugar, starch, and refined carbohydrates.
Research shows that a diet high in dietary fiber not only promotes satiety but also predicts weight loss.
This is because fiber, especially soluble fiber can help slow down the delivery of digested food and reduces appetite.
One study that assessed the role of fiber in weight loss indicates that among influential predictors of weight loss, fiber intake was strongly associated with weight loss.
Foods rich in soluble fiber include:
- Whole grain pasta, oats, barley, and rye
4. Eat more protein
Protein is one of the most important macronutrients for weight loss and belly fat. It takes more calories to digest compared to fats and carbohydrates.
Eating more protein with every meal also increases the feeling of fullness and keeps you satisfied for longer.
Research has shown that people who include more protein in their diet have less visceral fat.
Try eating protein at every meal (and even including it in snacks) to ensure you’re getting enough to help reduce visceral fat.
Foods high in protein include chicken, fish, seafood, turkey, beef, and nuts.
5. Get more sleep
Getting rest is just as important as exercise and eating healthy.
When it comes to losing belly fat, getting adequate sleep is essential. Studies suggest that not getting enough sleep may lead to an increase in deep abdominal visceral fat.
According to research led by Mayo Clinic, lack of sleep led to a 9% increase in total belly fat and a whopping 11% increase in visceral fat.
Furthermore, they found that fat is normally accumulated under the skin. However, when one lacks sufficient sleep, the fat appears to get redirected to a deep abdominal visceral compartment.
Sleep also affects the number of calories you consume in a day and how well you manage your stress.
Aim to get a sound sleep as much as possible to effectively lose your belly fat.