We can all agree that losing belly fat is extremely hard. With this in mind, we have come up with five powerful tips to melt your stomach fat fast. In this post, can I lose belly fat fast you will learn how to reduce the appearance of a big belly. Also, how to lose the “fat” around your abdomen.
Furthermore, we will recommend our best diet for losing belly fat fast.
Are You Even Fat?
We know this seems like a strange question, but let us explain. Your belly may be big but are you sure its fat. It could be –
- Water Retention
- Medical Conditions (1)
As can be seen above, you may not even be fat. Given these points, it’s well worth a check up from a medical professional.
Ok, let’s assume it is fat and let’s also assume you want it gone. Well, you can start these actionable tips right Now!
Our Best Hand Picked Tips To Lose Belly Fat Fast
Below, you will find 5 of our best practices to start seeing you lose belly fat fast. It’s important to realise you can’t “spot” reduce fat.
On that note, you will find you will lose body fat from all over. Bonus right? Without delay, we will reveal our 5 actionable tips.
Tip #1 Exercise The Clever Way
This comes as no surprise. However, not all exercises are equal. In fact, there are two types of exercise that excel when losing belly fat.
- HIIT training
- Weight training
Arguably, these two forms of exercise will see you lose more body fat than any other. Below, we will explain why these two forms are superior.
More Results In Less Time!
HIIT training is a short high-intensity burst of exercise followed by a short recovery period. Most notably, it’s virtually the most time efficient form of exercise! (1)
Depending on your fitness levels, most HIIT sessions last between 10- 30 minutes. Although short, results are typical to twice the amount time spent as moderate exercise. (2)
Experts have shown that HIIT burns 25-30% more calories than weight training, biking and running. Furthermore, a study of 30 minutes shown the HIIT group exercised 1/3 of the time the weight training, biking and running group did.
Basically, you exercise less and lose more weight. Now that is training smart. See below for other benefits of HIIT
- Metabolic rate is higher for longer. Burning more calories at rest.
- Gain muscle. Further increasing fat burn at rest.
- Reduce heart rate and blood pressure.
- Increase oxygen consumption. (usually found in long periods of steady state exercise such as running)
- Reduces blood sugar and cravings
As you can see above, HIIT training is a crafty and actionable tip on how to lose belly fat fast. Moreover, you need to start exercises this way right now!
If you’re not sure where to start then have a look at this video. Beginner fat burner workout
Build Solid Foundations For Round The Clock Fat Burning!
In contrast, HIIT is an aerobic type of exercise. Although HIIT will preserve muscle, it won’t necessarily build muscle.
Furthermore, if you think you’re going to burn a ton of calories like you do cardio then think again. In fact, it’s not even a close competition.
Now, you’re probably wondering why we suggest lifting weights? If this is the case, Lifting weights have a massive advantage over cardio.
Firstly, the more lean muscle you have the greater the body burns fat. In other words, even when you’re not doing anything your body will be burning through your fat supplies. (3)
Secondly, when attempting to lose weight you lose muscle. In fact, 1/3 of the weight loss can be chalked up to muscle loss. This means your metabolism will slow down making it harder to lose further weight.
Weight Training The Cheap Way
Although joining a gym is beneficial you really don’t have to spend money. After all, you’re carrying excess weight around with you so use it! See below for some great body exercises –
- Press ups
- Sumo squats
These four exercises will surely get your metabolism fired up. However, you will need to add some kind of resistance eventually. We recommend TRX suspension training.
Tip #2 Drink More Eat Less.
We don’t mean more wine or beer, we are talking about the blue stuff. In essence, this is the easiest tip on 5 Actionable Tips On Can I Lose Belly Fat Fast.
It requires no effort and certainly no sweat. all you have to do is go to the tap and fill a glass up. But yet, most of us don’t get enough.
In short, water isn’t just crucial for life the weight loss benefits are plentiful. Also, did you know that your brain sometimes confuses thirstiness for hunger? Try drinking water before heading for a snack!
How Drinking Water Directly Helps You Lose Body Fat
To begin with, water helps you feel full. for this reason, people who tend to drink more water will eat less snack. therefore consuming fewer calories over the course of their day.
Also, studies have shown that drinking up to 1.5 litres a day will increase your metabolism by 24-30% for a massive 1.5 hours. Like we said, effortless. (4)
Furthermore, Chilling your water will see further losses in body fat. Reason being, the body uses more energy to heat the water up.
Another marginal gain would be to drink half a litre before eating a meal. Studies have shown 44% of people who drank water before a meal lost weight.
Tip #3 Small Adjustments, Big Changes!
Losing weight is hard we all know this. But does it have to be? By making small changes every day you’re going to see a big difference.
For instance, buying or using smaller plates for your meals. All of a sudden you’re eating a lot less. As a matter of fact, you may reduce your calorie intake by 100 calories per meal! Over a course of a month that’s a whopping 9000 calories.
Over a course of a month that’s a whopping 9000 calories. To put that in perspective that’s 18 Big Mac’s.
Also instead of using ketchup and other sauces, why not natural season your food. By using sauces you’re adding more calories for very little nutritional value.
See below for other small changes –
- Park the car further than you need to park
- Run up the stairs instead of walking
- Chew your food at least 20 times. Your brain will signal your full quicker
- Review your shopping list. Supermarkets offers often lead to over buying that equals over eating
Overall, there are thousands of small changes you can make. Why don’t you leave some changes in the comments below.
Tip #4 Stop Weighing Your self, The Scales Lie!
Honestly, just don’t. We have seen people become so wrapped up with weighing them selfs it has a negative effect. Moreover, the scales don’t tell you the full picture.
Also, we would like to point out, BMI is also useless. For example, according to BMI heavy weight boxer, football players and bodybuilders would all be classed as morbidly obese.
The problem is this. BMI takes just two metrics, your height and your width. Hardly conclusive evidence that your fat. Wouldnt you agree?
Back to the scales, unless you have a really expensive pair of scales then unfortunately there just as useless as BMI. Basically, you step on them and they tell you your weight. All of your weight!
All we want to know is how much body fat you’re losing. Even body fat scales can be misleading.
A Story From Our Client. Most Can Relate To This
Dwaine, who’s currently doing our workouts went on the scales every week. Ultimately, the scales says he’s losing little weight despite all the effort he’s putting in.
Although Dwaine is feeling better, stronger and fitter and noticeably slimmer is becoming frustrated. Not only becoming frustrated but thinking about quitting. This is the power the scales can have on your mind.
So What Is Happening?
Dwaine is most certainly losing weight. Moreover, he’s losing the right kind of weight… body fat. whilst building muscle he’s gaining weight (the right kind of weight) but the scales don’t reflect this. All the scales are doing is saying you have lost little to known!
As you can see above, by using the scales you are not receiving an accurate reading.
Tip #5 Choose The Right Diet
As with exercise, not all diets are equal. In fact, we don’t like the word “diet” at all. You should be aiming for a lifestyle change. Simply put, if you can’t sustain it for the rest of your life then why bother?
Saying that there is a place for diets that see quick results. You may need to lose weight quickly for health reason or special occasions. In this case, we recommend the 3-week diet system by Brian Flatt.
Why We Choose 3 Week Diet System!
The 3-week diet system promises you will lose up to 23lbs in JUST 21 days. At first, we were sceptical. however, after some research and seeing it first hand with clients we know it works.
With the 3-week diet system, you get instant access to 4 powerful manuals. See below –
- Introduction manual
- Diet manual
- Motivation Manual
Check out our full review here – Does 3-week diet system work
What To Look For In a Good Diet.
Like we mentioned above, a good diet needs to be a lifestyle change. Also, it has to fit with your life. For example, will it impact your social or family life? other considerations are –
- Special requirements (lactose, allergy’s etc)
- Time to prep
When selecting the right diet we advise to look for one with high protein. Choosing a high protein diet is sustainable throughout life. Also, don’t cut carbs out completely just lower them. Think of it like this, you don’t need to fill your car with gas every time you go out.
This applies to your body, think of carbohydrates as gas for the car. Furthermore, don’t be scared of having fats in your diet. A lifestyle change should include fresh food and lots of vegetables and fruit.
Top 2 Sustainable Diets For Maximum Health & Weight Loss
Even though there are so many diets to choose from we have dwindled them down to just two –
- Medeterainin diet
- Ketogenic diet
Personally, we prefer the med diet. Reason being its simple, full of fresh and delicious food. The med diet is naturally high in good fats and proteins and your carbs tend to come from fresh fruit and vegetables.
Arguably, the Med diet is the healthiest way of living on the planet.
likewise, the Keto diet has its own unique health benefits. The keto diet is a lot harder to master and can carry side effects. Essentially, the keto diet is made on pre historic principles.
The keto diet is a guaranteed way of losing weight. However, you do require to fast for long periods of time. Once your body enters keto state your fat will start to be your main energy driver. Hence, the weight loss.
Final Word On Can I Lose Belly Fat Fast
Can I Lose Belly Fat Fast? Sure but you have to be smart. Losing belly fat fast is the easy part, keeping it off is the hard part.
That’s exactly why we recommend a complete lifestyle change. Change the way you think, let go of the “dieting” mentality. Also, start exercising with HIIT. Big changes will happen with small adjustments.
Start with these 5 Actionable Tips On Can I Lose Belly Fat Fast and drop a comment below if you have any suggestions.