Accumulation of visceral fat, or belly fat on the internal organs, can increase the risk of diabetes and heart disease in women. Fortunately, this visceral fat is metabolically active and can be rapidly reduced by a combination of special diet, exercise and stress relief. You can lose belly fat fast by regulating stress hormones and increasing your metabolism.
Step
Method 1 of 3: Eat According to a Plan
Step 1. Follow the adage “stomach is made in the kitchen”
Most personal trainers state, to lose belly fat you must combine 90 percent diet and 10 percent exercise. If you are not on a balanced diet, this step is very important.
Step 2. Limit sugar and refined grains
Reducing the sugar and empty calories from refined white carbohydrates will make you burn fat faster.
- This includes liquid calories like soda, coffee drinks and alcohol.
- Most nutritionists think it's impossible to lose belly fat quickly and healthily without eliminating processed foods from your diet.
Step 3. Plan your meals based on servings of fruits and vegetables
- Women between the ages of 19 and 50 need a minimum of 2.5 cups of vegetables per day.
- Choose vegetables by color. Try setting the plate with colorful vegetables, and you'll get more nutrients.
- Women between the ages of 19 and 50 need between 1.5 and 2 cups of fruit per day.
Step 4. Add whole grains
Choose whole grains like quinoa, brown rice and barley over whole-grain breads. The less you eat refined whole grains, the better for your body.
- Choose whole grains that have a low glycemic index. This means they won't spike your blood sugar suddenly, and will keep you feeling full longer.
- Visit glycemicindex.com to see if your favorite foods match a healthy glycemic index.
Step 5. Plan your protein
- Eat quality protein, such as salmon, tuna, turkey, chicken and beans every day (women who are pregnant, breastfeeding, or considering becoming pregnant should be careful about the amount of mercury in their diet and avoid eating certain types of fish in their diet). excessive amount).
- Add low-fat milk in the form of yogurt. Yogurt lowers cortisol levels through the calcium contained in it. Greek yogurt has more protein than regular yogurt, and 1 serving per day, as part of a balanced diet, can help you burn belly fat faster.
Step 6. Drink 2 to 5 cups of green tea per day
- Studies have shown that people who consume 600 mg of catechins, antioxidants found in green tea, lose 16 times more visceral fat than those who don't drink it.
- Look for green tea which has high levels of antioxidants.
- To get the benefits, you have to drink it hot.
Method 2 of 3: Exercising According to a Plan
Step 1. Do 1 hour of cardio a day to lose fat fast
Although doing moderate cardio exercise for 30 minutes a day can stop the production of visceral fat, 1 full hour of cardio exercise is needed to burn that fat. You can't “lose fat in just one place,” or just burn fat in the belly without burning fat in other parts of the body. However, 90 percent of people notice a reduction in belly fat the first time.
Step 2. Choose interval training
A brief increase in intensity (1-5 minutes) of high-intensity cardio for 1 hour will increase your metabolism and lose fat faster.
- Try boot camp (hard, rigorous exercise training), circuit training or a fat burning class, to learn how to incorporate high-intensity exercise into your routine.
- You can also find interval settings on most cardio workout machines.
Step 3. Do bodyweight exercises before you do regular belly reduction exercises
Do planks, side planks, push-ups, squats and lunges every two days.
- Try to include 30 minutes of bodyweight training every other day.
- These static and dynamic exercises burn more fat than belly-loss exercises because they engage your core muscles, such as the longer and more intense abs.
- Include strength training with machines or regular weights as your body gets used to the increased exercise. Do 30 minutes of weightlifting, with your stomach bent, 3 times a week.
Step 4. Stretch your abs before you train
Try to do some cardio before doing abdominal exercises and stretching, so that the fat burning will focus more on your core, rather than tight hips, legs or neck.
- Take a Pilates class to learn how to target your deep abdominal muscles.
- Do 15 to 30 minutes of abdominal exercises every other day.
- Make sure you include exercises that work your obliques (side abs) and transversus abdominis (lower abs). Good exercises include side plank dips, reverse crunches, bicycle strokes and roll downs.
Method 3 of 3: Balancing Stress Hormones
Step 1. Identify the causes of stress in your life
Stress has been associated with increased visceral fat in both men and women.
- Stress causes your body to produce more stress hormones like cortisol.
- Cortisol sends a signal to your body to store fat. Stress is a signal to your body that food may be limited later in life.
- Many studies have shown that women display more physical symptoms of stress than men, including weight gain in the abdomen.
Step 2. Immediately reduce stressful situations at home and at work
Managing stress in your life will help you lose belly fat faster than diet and exercise alone.
Step 3. Begin deep breathing exercises
- Do a 10 second breath exercise. Sit in a comfortable position. Inhale for 10 seconds, and then exhale for 10 seconds. Breathe in this way for 2 to 5 minutes.
- People who are under stress usually breathe quickly when inhaling and exhale and have shallow breaths, without realizing it.
- Do 10-second breathing exercises whenever you are stressed or at 5 different intervals throughout the day.
Step 4. Take a vitamin C supplement
If you can't get enough vitamin C from food, taking a vitamin C supplement can help regulate cortisol levels in your blood and regulate the effects of stress on your body.
- Try to eat more cantaloupe, oranges, red and green chilies, kiwi, broccoli or tomatoes. One serving of each fruit contains between 40 and 100 mg of vitamin C.
- Take 500 mg of vitamin C a day. Try to get most of your vitamin C from food.
- Take a 200 mg vitamin C supplement if you are not getting to 500 mg per day. You can take a 500 mg supplement for a week, if you feel you are getting very little vitamin C from your diet.
Step 5. Always sleep for 7 to 8 hours
Good sleep will control stress and hormone levels.
- People who sleep less than 7 hours per day can also increase levels of cortisol and ghrelin, causing increased belly fat.
- Ghrelin is a hormone that causes cravings for sweet and fatty foods.
Step 6. Try yoga or meditation
If deep breathing exercises help enough, then yoga and meditation are the best ways to control cortisol, ghrelin and other hormones that cause weight gain.
- To lose belly fat fast, you should try doing different types of yoga as exercise and stress reliever. Flow yoga (also known as Vinyasa yoga) burns fat while relieving stress.
- If you choose to try meditation, it can also help you sleep. Meditation should be added to your schedule in addition to increased practice.
Tips
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Healthy Snacks
- It's normal to feel hungry between meals. It's wise to fight the urge, but if you can't, try eating healthy snacks like fruit and soup.
- Fruits hydrate and refresh and keep you active. Soups are delicious, easy to make, and healthy when compared to biscuits and other junk foods that tend to make you fat.
