How to get rid of stubborn belly fat fast
Want to know how to get rid of stubborn belly fat fast, and keep it off, then we can help! You may have tried several different diets or workouts, all to no avail. It doesn’t seem to matter if you lose weight, your stomach is always the last place you lose it from. After all, it’s not called Stubborn Belly Fat for nothing!
Excess belly fat can make you feel very self-conscious about yourself. It makes you feel unhappy about wearing certain clothes as they just don’t fit properly. It can even ruin your summer holiday due to anxiety about wearing a swimsuit in public.
But don’t worry, we know how hard it is to stay motivated when you’re not seeing the results you want. We really do. Especially when you’ve followed really strict eating plans, etc. So we are going to show you how to get rid of stubborn belly fat fast, once and for all.
However, before we do, it will definitely help if you have a better understand of what exactly belly fat is, and what are the main causes of belly fat.
What is belly fat?
There are basically three types of fat. These are:
Triglycerides – this is the type of fat that circulates in your blood. Whilst we will not directly be targeting this type of fat, the changes made in order to reduce belly fat will also have a positive impact on this type of fat too.
Subcutaneous fat – this is the covering of fat that is directly below the skin’s surface and the one you can ‘pinch’ around your middle.
Visceral fat – fat that is located beneath the muscles in your stomach, and the one that is the most dangerous to your health. Visceral fat is the one that can have a negative impact on nearly every organ within your body. Too much visceral fat can put you at risk of many other health issues. These include cardiovascular disease, Type 2 diabetes, colorectal cancer, and increase cortisol release.
A quick way to check if you have too much belly fat is by using a simple tape measure. Place a tape measure just above the hipbone and wrap it around your bare stomach.
For women, anything around 35 inches or more means you have an unhealthy amount of belly fat. For men it’s anything around 40 inches or above. When looking at how to get rid of stubborn belly fat fast, it is reducing subcutaneous fat and visceral fat that is important. Triglycerides will usually reduce as a result of the other two types reducing.
What causes belly fat?
There are a whole host of different factors that can cause belly fat. The main ones are as follows:
It goes without saying that if you eat more than your body needs, it will lead to weight gain. This, in turn, will lead to greater stomach fat. However, don’t waste your time ‘calorie counting’. Just switching to the right foods can result in a shrinking belly.
Stress Hormone (Cortisol)
Cortisol has been directly linked to abdominal fat distribution in women. Implementing ways to reduce or deal with stress, has a positive effect on efforts to get rid of belly fat.
Whilst this may not actually be a cause of belly fat, it can certainly make your belly look fat. Bloating is often caused by diet, such as too much sodium, too many carbohydrates, or a sign of food intolerance. Again, implementing simple changes, can often reduce the amount and frequency of bloating, resulting in a smaller looking stomach.
Ok, so we can’t promise to stop you aging, but that doesn’t mean that you can’t still get a flat stomach. It just means that for those of us who are eligible for SAGA membership, it will be a little harder and require a bit more work.
Unfortunately, alcohol of all types is full of sugar, and by relation it is associated with high amounts of belly fat. Even if you have cut out nearly all sugar from your diet, that regular tipple is undoing all the hard work.
Don’t kid yourself that just one drink a day is good for you because it helps you to relax, or you’ve read that it thins the blood, etc. As a general rule, when you are trying to lose weight, cut out alcohol altogether. Leave its reintroduction until you’ve reached your weight goal.
How to get rid of stubborn belly fat fast: Three most popular myths
Just before we get on to the facts regarding how to get rid of stubborn belly fat fast, let’s just dispel a few myths that are still common misconceptions:
Myth 1: Spot reducing
Doing endless sit-ups or crunches will remove belly fat – Wrong! As we mentioned earlier, abdominal muscles are sandwiched between two layers of fat. Visceral fat lies underneath, with a layer of subcutaneous fat on the top. Ironically, by developing stomach muscles without reducing fat, you are more likely to end up making your belly look bigger.
If you want to lose belly fat, you have to lose total fat overall. Eventually, by losing fat as a whole, fat will be lost from your stomach. Only then is it worthwhile developing the stomach muscles if your goal is to see them.
Myth 2: Eating 6 meals a day is better than 3
Please don’t misunderstand us. If you are eating 5 or 6 healthy meals a day, then we applaud you. However, if you are doing it because you believe it will speed up your metabolism and help burn more fat, it won’t. Science shows there is no relation between the number of meals and calories used and weight loss.
Myth 3: Quick Fix
Spa treatments that lure you in with promises of overnight solutions and other quick fixes do not remove belly fat in the long term. You may well go for a body wrap and lose an inch from your waist almost immediately, but it will be back tomorrow. Waist reduction treatments are temporary. Don’t waste your money!
How to get rid of stubborn belly fat fast
Implement the following 12 simple changes, and you will finally get rid of stubborn belly fat fast, and then keep it off.
Drink More Water
This is probably one of the easiest to do, and most difficult to maintain. Simply take your weight in pounds, halve it, and drink that number of fluid ounces of water each day. Easy. Yet the fact that it is so easy makes it difficult to forget to drink the right amount. Apart from helping achieve reduced levels of belly fat, there are numerous other benefits of drinking more water too.
Take a look at our more in depth article on How To Speed Up Weight Loss By Drinking Water
Throughout the day why not try herbal teas too. These can count towards your water goal and those containing herbs and spices can speed up the metabolism, cleanse the body’s internal organs, or reduce stress, helping you lose fat.
Eat More Soluble Fibre
There are two types of fibre, namely soluble fibre and insoluble fibre. The type you need to eat more of to help with weight loss is soluble fibre (sometimes referred to as viscous fibre). Soluble fibre is found exclusively in plant foods, and slows down the digestive process, which in turn makes you feel fuller for longer. Rich sources include beans (legumes), seeds, vegetables and fruit.
There is a direct link to adding more fibre into your diet and the reduction of abdominal fat. Just remember to build up the amount of fibre in your diet slowly. Suddenly consuming vast quantities when you are not used to it can cause stomach problems.
Apple Cider Vinegar
Apple Cider Vinegar has been shown to have many benefits, including helping to reduce belly fat. Drinking one or two tablespoons of Apple Cider Vinegar added to water each day, it can help reduce body weight and make a notable difference to your waist circumference and visceral fat levels.
Consume More Protein
By ensuring you get at least 25% of your daily calorific intake from protein, you can significantly boost your reduction of belly fat. It has be shown that being on a high protein diet helps you lose significantly more fat and visceral belly fat than a lower protein diet.
Get Regular Sleep
With such busy lives, trying to get more sleep can be a bit of a challenge. However, not only should we be trying to get 8 hours of quality sleep each night, but ideally need to get to bed by 10pm. Apparently, the deepest and most cleansing sleep comes from getting to bed earlier in the evening.
Science shows a clear link between consistent deep sleep and having less belly fat. For each hour of sleep under 8, the chances of visceral fat increase. For example, if you’re only getting 6 hours, you may have a 22% increase in the gain of visceral fat.
Stop sugar, and cut carbohydrates
Cutting out sugar is one of the quickest ways to lose weight quickly as sugar is directly turned into belly fat.
In addition, cutting back on the carbs will also speed up weight loss and help you get rid of belly fat. Try cutting out simple carbs and stick to complex carbs like whole grains and vegetables.
Get Enough Vitamins
If you are struggling to lose fat, it is possible you could not be getting enough of the key vitamins needed for fat loss. Whilst it may not seem like it, Vitamin D can be key to losing fat of all types. Known as the ‘Happy Vitamin’ a lack of vitamin D could be inhibiting your weight loss. If you don’t feel good, you’re less likely to feel like being active.
Vitamin C and vitamin E are also your friends if you want to give yourself the best chance to lose stubborn fat. It’s always preferable to get sufficient vitamins from the foods you eat. However, if you do need to take a multivitamin, try to ensure you are taking a whole food based multivitamin, rather than a synthetic one.
Eat the Right Fats
The body needs healthy fats in order to burn fat efficiently. Unfortunately, the marketing campaigns of the 1990’s made us believe that all fat was bad and we must eat low fat alternatives. Hence, most people are not getting enough good fats. A key factor in how to get rid of stubborn belly fat fast is eating enough healthy fats.
By all means cut out saturated fat, but ensure you are still getting monounsaturated and polyunsaturated fat in your diet. Good sources of these healthy fats include fish, nuts and seeds. As strange as it may seem, these foods will actually help your fat loss efforts, not hinder them. Studies show people who ate polyunsaturated fats lost more visceral fat, more weight, and gained more lean muscle than those that ate other fats.
So far we haven’t mentioned exercise. There are studies that show that running and High Intensity Interval Training (HIIT) can help with weight loss. However, they can also hinder it too by promoting higher cortisol levels, and can often be too much for someone who hasn’t exercised regularly before.
Yoga, on the other hand, has been shown to not only lower resting cortisol levels, but burn fat at the same time. On top of this, Yoga can promote an overall feeling of wellbeing. We recommend Yoga as a great way to promote faster weight loss.
Forget all these so called healthy exercise drinks. Many are full of sugar or alternatives. Instead, try drinking green tea or coffee before you exercise as this will help you lose more belly fat due to the caffeine and catechins found in these drinks. To get an even greater belly fat burning boost, don’t eat in the 2 hour period leading up to your workout. Just drink the green tea or coffee instead.
Take steps each day to eat right, drink enough water, and be active. Use a tape measure to measure your waist as outlined above. Remember, just because the scales may say you haven’t lost any weight in a given week, doesn’t mean you haven’t lost belly fat.