If you need to lose some belly fat, follow these simple rules to get started today. For many people, stomach fat is the last bit of fat to lose. It can be stubborn and resilient, but it can be beaten! To get the fastest results, you need to adjust your diet, change your exercise routines and modify some parts of your lifestyle.
How To Lose Belly Fat With Diet and Exercise
1. No Junk Food
Junk food is the No.1 reason people gain weight. It’s full of calories but lacks good nutrition. Unfortunately, it also tastes so good! Stop the junk if you want to dump the gut!
“Junk food” covers a huge range of food nowadays, and includes everything from chips and chocolate to ready meals and takeaways. The safest option is to buy fresh food and cook yourself nutritious, healthy meals.
2. Eat Low GI Carbs
Sugar is enemy No.2. It triggers the body to store fat. Eat low GI carbs that provide vitamins, fiber and control your insulin levels. Most junk food contains high GI carbs, but other foods that are considered healthy could be slowing your weight loss, such as bread, pasta, potatoes, white rice, raisins, breakfast cereals, corn and melons! Learn more here.
3. Be Natural
Natural foods, natural lifestyle. Getting back to nature is good for our health. This holistic approach includes the foods we eat, the exercise we do and our lifestyle. Natural food really just means good old fashioned fruits, vegetables, dairy and meat. Again, nothing processed, everything prepared from fresh ingredients that are packed with vitamins.
4. No Snacks!
Eating between meals is a sure-fire way to gain weight. Comfort eating is usually triggered by an emotion – your body does not need to energy, so it stores it as fat. Many of us snack not because we are hungry, but because we are bored. Eating is a way to escape work or other chores for a brief moment. Breaks are good, but snacks are not. Try to have just a cup of tea or, if you really are hungry, a piece of fruit.
5. Less Booze
If you drink alcohol on a regular basis, this will contribute to weight gain. A little alcohol, in moderation, is OK, but if you are drinking every day, expect to pile on the pounds! Alcohol contains many calories and our bodies will process the energy in alcohol before digesting food, which is why drinking with a meal will almost always lead to fat. Beer is a big problem for men, and yes, these rules are the same as any you will see on how to lose a beer belly.
6. Early Nights
More sleep helps the body regulate itself, and this means a healthier appetite and metabolism. Sleep is good for you! This is also about getting back to nature. Try to sleep in complete darkness whenever possible too. Learn more here.
7. Be More Active
Being active is another vital step to losing weight. Being active is much more than just your gym workouts. Start walking more and using the car less. Take the stairs instead of the elevator, and just get up and about more; if you work in an office, don’t eat at your desk, instead, walking to a cafe or shop and eat. Learn more about the health benefits of exercise here. Also, see our exercise plan for losing belly fat here.
8. Reduce Stress
Stress leads to emotional eating and lethargy. Also, many people put off exercise is they’re stressed. Lifestyle choices and our environment lead to stress. While you may not be able to change your immediate environment (work, home, family, neighbors etc.) you can change some of your lifestyle choices. Give yourself more time to look after yourself – this may mean less time watching television or playing games on your mobile. Reading a book is a good way to increase your “me time” and reduce stress.
9. Build Muscle
Muscle is your friend! Building muscle burns fat by boosting your metabolism. Regular weight training is a good way to maintain a low fat body – you do not need to run a marathon to keep the fat off, but just keep your muscles healthy and active. See our strength section to learn more.
10. Get Fitter
Fitness, although less important than diet, is still vital to losing weight. Exercising once a week is rarely enough to maintain a lean body, let alone shed a load of weight. If you are fit, you will lose weight! Think like an athlete, eat like an athlete, look like an athlete! Start your fitness plan here!
Also, what NOT to do: Don’t take pills, and don’t fall for the cream scam either. Diet and exercise is the only safe and effective way to lose weight.
Losing belly fat is never easy – athletes and celebrities only make it look easy because they are so dedicated. Don’t fall for any quick weight loss plans, or “lose weight in one week” scams. Follow a tried and tested method of healthier food, fewer calories. more exercise and improved lifestyle, and you will succeed. Once you have learnt how to lose belly fat, you’ll be able to keep the fat off permanently! Start today, and share your experience and personal tips below.