If you’re looking to lose weight and get rid of belly fat, there are a number of things you can do to accelerate the process. In this article, we’ll share 7 tips for losing weight faster and shedding that stubborn belly fat for good.
Eat Slowly and Stop When You’re Full
Eating slowly and chewing your food thoroughly can increase the duration of your meals, helping your stomach to signal your brain that you’re full and don’t need any more food. This can help you reduce your food intake, ultimately leading to weight loss.
To eat more slowly, it’s recommended that you always eat at a table and avoid distractions like TV, cell phones, and tablets. Additionally, try putting your utensils down between bites to slow down your chewing.
It’s also important to stop eating when you’re full. If you notice that you’re already satisfied, you can save the rest of your meal for later.
Include Lean Proteins in Every Meal
Eating lean proteins like tofu, eggs, fish, and chicken in every meal can help you lose weight and get rid of belly fat. These foods increase the release of a hormone that promotes satiety, making it easier to lose weight.
You can include two eggs, a small chicken fillet, or a medium-sized fish steak in your lunch or dinner, and a natural, unsweetened yogurt for breakfast, for example.
Drink More Water Throughout the Day
Drinking more water throughout the day can help you lose weight and get rid of belly fat. This is because water fills up your stomach, reducing your hunger and the urge to eat.
The recommended daily intake of water is between 1.5 to 3 liters, depending on your weight, age, and level of physical activity. If you have difficulty drinking plain water, you can opt for unsweetened teas or water infused with ginger, mint, or lemon.
Exercising for 150 to 200 minutes per week is essential for losing weight and getting rid of belly fat. Physical activity accelerates your metabolism, stimulating the breakdown of body fat.
Your exercise routine should consist of moderate to high-intensity exercises, at least three times a week. This should include aerobic activities like dancing, running, swimming, and cycling, as well as resistance training exercises like weight lifting, calisthenics, and group fitness classes.
Avoid Processed Foods
To lose weight and get rid of belly fat, you should avoid processed foods as much as possible. These foods often contain flavorings, sugar, and/or fat, all of which stimulate hunger and increase your caloric intake, making it harder to lose weight.
Some processed foods to avoid include packaged cookies and snacks, ice cream, sweetened cereal, instant noodles, canned soups, and frozen dinners. Additionally, pizza, hamburgers, and processed meats like sausages, salami, ham, and turkey breast, are also highly processed and can hinder weight loss.
Eat Fiber-Rich Foods
Eating natural, fiber-rich foods in every meal, like brown rice, whole-grain bread, beans, apples, melons, lettuce, pumpkin, and tomatoes, can help you lose weight and get rid of belly fat. Fiber forms a gel-like substance in your stomach, slowing down your digestion and increasing your feelings of fullness, which can lead to eating less.
Avoid Being Too Hungry
Going too long without eating can actually hinder your weight loss efforts. When you’re very hungry, you’re more likely to overeat at your next meal, especially if you’re eating calorie-dense foods.
In addition, it’s important to prioritize healthy fats in your diet, such as those found in nuts, seeds, avocados, and fatty fish. These fats can actually help promote weight loss and reduce belly fat by keeping you feeling fuller for longer and aiding in the absorption of important vitamins and minerals.
Another tip for losing weight and reducing belly fat is to limit your intake of sugary and processed foods. These types of foods can cause spikes in blood sugar levels, leading to increased hunger and cravings. Instead, opt for whole, nutrient-dense foods that will keep you feeling satisfied and energized throughout the day.
It’s also important to focus on getting enough sleep and managing stress levels, as these factors can greatly impact weight loss efforts. Lack of sleep and high stress levels can disrupt hormones that regulate appetite and metabolism, making it more difficult to lose weight.
In addition to these lifestyle changes, certain supplements may also aid in weight loss and belly fat reduction. For example, green tea extract has been shown to increase metabolism and fat burning, while probiotics can improve gut health and aid in weight loss.
Overall, losing weight and reducing belly fat requires a combination of healthy habits and lifestyle changes. By incorporating regular exercise, a balanced diet, quality sleep, stress management, and potentially supplements, you can achieve your weight loss goals and improve your overall health and well-being.
The European Association for the Study of Obesity has released a comprehensive guide for healthcare professionals on exercise training as a management strategy for overweight and obesity in adults. The guide, published in 2021, can be accessed at https://cdn.easo.org/wp-content/uploads/2021/07/30200241/easo-clinicians_v2.pdf and provides evidence-based recommendations for exercise prescription, including type, frequency, intensity, and duration.
The Sleep Foundation has also published information on the relationship between weight loss and sleep. Their website, https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep, provides information on how sleep quality and duration can impact weight loss efforts, and offers tips for improving sleep habits to support weight loss goals. The information on the website was last accessed on May 11th, 2022.