Easy Ways To Lose Belly Fat QUICKLY

I want to give you guys quick guidelines that you could use to start burning body fat and belly fat as soon as possible without having to torture yourself in the process.

Limit the amount of high sugar foods that you eat. Sugar doesn't only taste good in the moment but it makes you crave more sugar in the future. When you habitually eat things like cookies, ice cream and cake, you actually wind up decreasing the sensitivity of your palate which makes natural healthy sources of sugar like fruit taste much less sweet and satisfying. There are also studies that show a direct link between having a high sugar intake and having higher levels of abdominal fat. This is due to the fact that sugar spikes insulin which is a fat storage hormone and it also decreases insulin sensitivity. This doesn't mean that you can never have any sweets. You can reward yourself with something like ice cream at the end of the week, but it shouldn't be a staple part of your diet throughout the week. Instead you should do your best to stick to fruit to satisfy your sweet tooth.

When you go shopping you're gonna want to stick to the outside perimeter of the grocery store and avoid the inner aisles for the most part This includes your produce department, your seafood, meat, eggs and some dairy. This is because the inner aisles are usually where you'll find all the processed food that ends up raising your insulin levels, increasing your daily calorie count and of course contributing to the storage of fat around your stomach. However, other than high sugar, cereals, chips and cookies there are some things in the inner aisles like rice, quinoa and nuts that can actually fill up your stomach and help you reduce your body fat.

Pick mostly single ingredient foods. These are foods that have a low-calorie density, which means that for the amount of space that they take up in your stomach they'll only add a relatively low number of calories to your daily total. A perfect example of this is comparing Oreos to something like broccoli. Just one Oreo will have 40 calories, mostly in the form of sugar. For the same amount of calories, you can fill your stomach with a whole cup of broccoli. On top of that, single ingredient foods require more calories to digest. The Oreo will quickly and easily be broken down into simple sugar without much effort, meanwhile the broccoli will need more energy to be broken down, reducing the net amount of calories that you ultimately take in. We can see this again and again when comparing many other foods such as white bread to brown rice for example. Generally, a great rule of thumb is to stick to whole, unprocessed, natural, single ingredient foods that either have a short shelf-life, are frozen or need to be boiled in order to eat them.

Watch out for added sugar. Even in the outside perimeter of your grocery store you'll notice things that appear to be healthy like smoothies and juices when in reality they're only going to help you store body fat and not lose it. That's because when you take a closer look at these foods and beverages that are marketed as healthy, you'll see that they're full of a ton of ingredients to help preserve the products, and especially full of added sugar to make them more palatable. If you want something like a natural smoothie, you're much better off making it fresh on your own by simply throwing in some fruits, vegetables and water into a blender. Not only is this nutritious, but it'll actually help you drink more water throughout the day.

Drink more water. Majority of people trying to burn fat think that water can be used to enhance weight loss and fat loss so they try to drink tons of water throughout the day. Many of these same people will still continue heavily snacking throughout the day on high sugar fat foods like trail mix but they'll still make sure that they get 8 glasses of water in for the day. The truth is, there is no magical property of water that significantly enhances fat loss. It will slightly speed up your metabolism but this will only save you around 50 calories per day and maybe closer to a hundred if you only drink cold water. However, sticking exclusively to only drinking water is a great tip for those of you that have juices and sodas throughout the day because this can save you from consuming literally hundreds of extra calories in the form of sugar. Water is also one of the healthiest beverages you can drink because it helps carry nutrients from the food that you eat throughout your body.

Up your protein intake if it's currently low. Studies have shown that protein helps fill you up and reduces hunger. Another benefit that we get from fat loss is that protein requires significantly more energy to digest than carbs and fats, so it will increase your metabolism. On top of that it's also great for building muscle. However, eating too much protein won't necessarily give you any extra benefits. According to the research, maximum muscle building effects are achieved at around point seven to point eight grams of protein per pound of body weight, even though having more than that won't necessarily hurt your fat loss efforts. Before you're able to burn belly fat, it's gonna take some time for your body to first burn off fat from other places so you need to be consistent for some time before you start seeing the stubborn belly fat decreasing.

Making healthy food taste great. Any diet that requires you to eat food you hate or to cook them in a bland tasteless way is destined for failure. Don't be afraid to add enough olive oil, seasonings and spices to your meals to make them taste great. Being the type of person that pours one droplet of oil on the frying pan may save you some calories in the short run but ultimately heavily restricting will lead to a binge and failure in the long run.

Allow yourself an occasional cheat meal but only after you fill up your stomach. You can do this before you go to a restaurant or before you have a cheat meal. Even at home have a small high protein high vegetable meal before eating the things that you're craving. It'll help take the edge off your hunger and save you a lot of calories without you having to use much willpower. Even if you don't have time to make a whole meal simply throwing some fruits and vegetables into a blender and having that before you have your cheat meal will go a long way.

Don’t overdo it with alcohol. Since fat is metabolized in the liver, you're gonna want your liver to be available for the breakdown of fat rather than it being busy digesting alcohol. That's exactly what happens when you drink alcohol. Your body drastically slows the breakdown of fat to prioritize getting the alcohol out of your system. On top of that certain alcoholic beverages will hurt your fat loss efforts, for example drinking beer and wine in excess can add just as much sugar to your diet as drinking soda. If you're gonna drink alcohol go for unflavored liquors like vodka, rum and tequila. If you want to make a mixed drink or use a chaise, make sure you use a calorie free beverage.

Eat more soluble fiber because it helps reduce hunger. It does this by slowing down the digestion of the food that you eat helping you feel fuller for longer. Great sources of soluble fiber include oats, avocados and brussels sprouts. For those of you that are afraid of adding even healthy carbs like oats, remember that feeling full and satisfied on a day to day basis is a lot more likely to lead to a successful outcome in the long run because you'll be reducing your calorie intake naturally due to increasing your satiety rather than forcing restrictions. Even though the majority of your belly fat will be burnt via diet, the right type of exercise can really help speed things up and it can help you maintain your results when you're done. Weight training in particular will allow you to burn more calories, build more muscle which will increase your metabolism and it'll increase your insulin sensitivity which will once again be great for fat loss. Also, weight training will deplete your body's glycogen stores which means you'll have more room to eat carbohydrates since your body will need those carbs to replenish the glycogen in your muscles and liver rather than your fat cells.

Get enough sleep. Sleep is crucial for your muscles to recover and it's when you rest and sleep that your muscles grow. Getting enough sleep helps balance your hormones whereas not getting enough will increase cortisol and decrease testosterone, which will promote fat gain and muscle loss. Do your best to get at least 6 to 7 hours of sleep per night to ensure that your body is primed for fat loss and muscle growth. Once you have your diet and weight training in check you can add some high-intensity interval training to boost fat loss a little further. This should only be done when you hit plateaus and your diet and weightlifting is not enough on its own. If you don't want to adjust your diet and you want to keep eating the same amount that you've been eating, you can burn some extra calories by throwing in 15-minute high-intensity interval training session per week at a time. This session should include full body exercises that get your heart rate up like burpees, squat jumps and rope slams. The goal is to work as hard as you can for a short duration like 45 to 60 seconds and follow that up with a short break where you take 30 to 60 seconds off then repeat again and again for 15 minutes. These full-body aerobic workouts are a great way to burn a lot of calories in a short amount of time without promoting muscle loss.

Set up your diet in a way that helps you eat less without you feeling hungry or deprived. For some of you this may mean that you fast for the majority of the day and have a couple large meals. Intermittent fasting can be very effective for fat loss without having to eat all day long and without having to limit the size of your meals that much. The downside however is that you do have to go for at least 16 hours per day without food. While this may work for some, it won't work for others. Others may do a lot better by controlling their hunger with small meals throughout the day. The amount of meals you eat per day doesn't really determine how much fat you will lose so choose the plan that is best for you.