Most people get a gym membership after they’ve made a firm decision to lose the excess weight, however the majority of them give up way easily and early in the process. The main reasons for this are a combination of a lack of motivation, knowledge and having the right guidance which will never make them transcend their biggest obstacles and get the physique they’ve always dreamed about.
Speaking of fat, the fat around your stomach is the hardest fat deposit to burn off, especially if it came from long and wild nights in the club with your friends. It’s not only aesthetically unattractive, it can also be the cause of numerous health issues.
Having extra fat on you and acquiring unhealthy habits can be one of the main reasons for having dangerous health conditions like high blood pressure, type II diabetes, obesity and many others. If you want to avoid all of this things, you may want to look into our list of 13 quick fixes that will help you lost the belly fat as fast as possible:
EAT PROTEIN DURING THE ENTIRE DAY
The most important thing to do is increase protein intake. Protein is the most important nutrient needed to build muscle and it can help you tremendously in burning off the excess fat. That’s because it has a very high thermogenic effect, which means that the body spends a lot of calories trying to digest it since it’s much harder to absorb it in comparison to carbs and fat.
By spending more calories to digest it, the body expends more calories and energy, thus aiding in weight and fat loss.
START THE DAY WITH FAT
This might sound illogical but if you plan on burning off fat during the entire day you need to start it off by filling your breakfast with fat-rich foods. Eating them first thing in the morning practically tells your body to use fat deposits as the main energy source for the rest of the day.
TRAIN WITHIN THE HYPERTROPHY RANGE
Hypertrophy specific exercises are an excellent tool to keep the heart rate elevated during the training session. When you do this type of workout, you do the sets within the 8-12 rep range, resting maximum one minute between sets. This will rev up the metabolism and speed up fat burning. And you should do this consistently.
AVOID PROCESSED AND JUNK FOOD
The food you consume will be the greatest indicator of the body you will build. In order to build an impressive physique, you need to eat the proper food. Processed food is the wort type of food you can eat. Or as it is usually repeated in the fitness world: “If you saw it on TV, don’t eat it”.
INCORPORATE CARDIO INTO YOUR TRAINING PROGRAM
Cardio should become a part of your training regimen if you ever plan on losing the excess weight. There’s no way you will see a drastic body transformation if you don’t start doing it. If losing fat is your primary goal, you should do 15-minute workouts on the treadmill, bike or the elliptical pre or post-workout.
The main reason why you have that inflated belly is because you drink too much alcohol, especially beer. We are sure this might be bad news for you if you love drinking beer, but unless you stop drinking it your stomach will get bigger and bigger. That’s why it’s named ‘beer belly. When you or on a cutting regimen, you should eliminate alcoholic drinks altogether.
ELIMINATE SODAS AND SOFT DRINKS
Lots of people love to drink soda with their meals. These are the same people you will hear complaining that no matter how hard they try they never seem to lose weight. If you happen to be one of these people, now you have the answer to one of the questions why you cannot lose weight.
SOME FATS ARE GOOD
Saying that all fats are bad for your health is plain wrong. Even though some of them such as trans fats are indeed bad, other kinds like unsaturated fats play a vital role in many essential body processes. Ensure that you eat enough unsaturated fats like sesame and olive oil, peanut butter etc.
ADD MORE FIBER TO YOUR DIET
It’s much more likely that you will accumulate fat deposits if the body does not use them for various essential processes. Incorporate viscous and soluble fiber in the diet, because it will ease the digestion process. These fibers bind with the water in the intestines, thus forming a thick gelatinous substance that will remain longer in your gut. This will slow down the metabolism and will make you feel fuller during the entire day.
DECREASE CARB INTAKE
Decreasing your carb consumption is one of the most effective methods to lose excess fat and this has been supported numerous times by lots of studies. When you decrease carb intake, your appetite slowly begins to decrease and you start losing weight as a result. It’s been shown that diets that have low carb intake can increase weight loss by two to three times more in comparison to low-fat diets.
ELIMINATE STRESS AS MUCH AS POSSIBLE
Stress is not only detrimental to your mental health; it is also detrimental to physiological health. The more stress you experience the more cortisol is released in your body. Cortisol is also called the ‘stress hormone’. Cortisol increases appetite and stimulates storing of fat in the midsection area.
DRINK MORE GREEN TEA
Green tea is one of the most effective beverages for those wanting to decrease their body fat. It is filled with antioxidants and caffeine, which can rev up your metabolism, which will result in increased body fat burning even when you are resting.
Sleep is the time when both muscle gain and weight loss occur. Even if you follow all the previous things listed you will not experience weight loss, unless you sleep at least 7-8 hours every night. Research has shown that people who lack quality sleep have a tendency to gain a lot more weight.