What Is Belly Fat?
Belly fat is fat located around your internal organs in the middle section of your body. Getting rid of belly fat is very important for your health. This is because belly fat releases substances that cause inflammation in your body. Eventually, this can lead to serious health issues including strokes and heart disease.
See below video about dangers of belly fat.
How Do You Get Belly Fat And Can You Target Belly Fat?
People gain weight in different ways, and some tend to gain more weight in their belly area.
Unfortunately, there is no way to just target, or spot reduce, belly fat. The way to lose belly fat naturally is to lose overall body weight and gain muscle.
Home Dieting Essentials
However, if you have belly bloating, you can reduce the belly bump by eating healthier foods and reducing constipation.
Abs exercises are recommended as you lose belly fat. This way, once you lose your belly fat, the underlying abs muscle will show, and your abs will look very toned.
How To Get Started In Reducing Belly Fat Naturally
Once you have an idea of your goal weight, you can get started!
How Do You Lose Belly Fat?
We recommend 3 things to lose those stubborn belly fat fast, in a natural way. For best results, incorporate all 3 at the same time!
How To Lose Belly Fat Naturally #1: Eat Belly Fat Burning Foods
Fiber also helps combat bloating and constipation that contributes to a stomach bump. Fiber-rich foods make them less digestible, and as a result, less sugar is delivered to the body.
The best source of fiber is low carb vegetables, as these also contain lots of nutrients and are low in calories. Our favorites are celery, spinach, cucumbers, and peppers.
Eating them raw is the best way to consume these vegetables. This is because raw vegetables have more nutritional value than cooked vegetables. Many nutrients in vegetables tend to get diminished as you cook them.
Psyllium husk is a highly recommended fiber supplement. Not only is it rich in fiber, it also curbs your appetite by swelling up to 10 to 20 times its original size. Read more about psyllium husk weight loss benefits.
Protein increases your metabolism and helps control your hunger. It also helps repair your muscles after muscle exercises.
For the popular protein choices, whenever possible, choose:
- Organic, pastured eggs
- Organic, grass-fed beef
- Organic pastured chicken, and
- Wild-caught, smaller fish
Organic and wild products are ideal for the following reasons.
- They do not contain antibiotics
- They are not genetically modified in any way
- They are higher in nutrients
Smaller fish have less risk of contamination such as of mercury, compared to large fish. This is because large fish tend to be more contaminated as a result of eating various other polluted fish (1).
There are 2 types of good fats, and our body needs them for staying healthy and optimal metabolism. For example, soluble vitamins such as vitamins A, D, E and K need good fats in order to be absorbed and stored in the body.
Good fats also help with satiety.
Good Fats #1
Monounsaturated fat is a good fat that is in liquid form at room temperature and is solid when chilled. Our favorite is extra-virgin olive oil! Monounsaturated fat is also found in nuts and avocados.
Good Fats #2
Polyunsaturated fat is another type of good fat that is always in liquid form. Fish oil, which contains omega-3 fatty acids, is a polyunsaturated fat. Studies have shown that omega-3 helps you lose weight by way of fat reduction.
Omega-3 supplements are recommended as they are easy to take every day. Make sure to buy ones that are “molecularly distilled.” This means they have been processed to remove toxins harmful to the human body.
How To Lose Belly Fat Naturally #2: Exercise With High Intensity Interval Training
If you have never tried HIIT, or high intensity interval training, now is the time to try. HIIT is an effective exercise to lose weight, gain muscle, and reduce stubborn belly fat.
High intensity interval training (HIIIT) has more benefits than quick weight loss. HIIT also has tremendous health and beauty benefits and is a great workout for both men and women.
In HIIT, you alternate between short bursts of exercise and rest. One advantage of HIIT is that you can tone up your body without additional weight training.
Another benefit is that the total workout time of intense exercise is very short. For example, with our recommended HIIT running exercise, the total time of intense exercise is only 3 minutes.
High intensity interval training is an excellent workout for burning belly fat for the following reasons:
- Burns a lot of calories in a short time frame
- Burns body fat effectively despite the short period of intense exercise
- Increases muscle tone, which helps in burning more calories as you go about your daily life
How To Lose Belly Fat Naturally #3: Intermittent Fasting
If you have not tried intermittent fasting, now is the time to try it, for natural, fast belly fat burning! The best advantage of intermittent fasting is that it accelerates weight loss.
Intermittent fasting also helps maintain your health in the following ways (2):
- Reduces inflammation of the body
- Keeps your heart healthy
- Stabilizes blood sugar
- Protects the brain
- Fights free radical damage
- Shown to increase overall lifespan
- Can boost the level of human growth hormones
How Does Intermittent Fasting Work Naturally For Belly Fat?
With intermittent fasting, you only eat within a certain time frame. The time frame during which you do not eat anything is the “fasting” time.
You may imagine starving when you hear the word intermittent fasting, but that is not true!
After time, you will not feel hungry during the so-called “fasting” time. As a matter of fact, you should no longer feel the ravenous hunger you may have as you approach meal times.
That is why intermittent fasting is an ideal weight loss eating method.
Below is how intermittent fasting works for losing weight and burning belly fat:
- Increases rate of fat burning
- Forces the body to use stored fat in the body
- Prevents sugar spikes and crashes, which lead to ravenous hunger and overeating
How To Incorporate Intermittent Fasting to Lose Belly Fat Naturally
Our recommended approach is to simply skip breakfast. That’s it!
How To Do Intermittent Fasting
This simple method takes out the complexity of counting the hours. Also mentally, it is easier to skip breakfast than skipping lunch or dinner. Another benefit is that it would not interfere with social activities such as work lunches or social dinners.
The science behind this approach is that by skipping breakfast, you will not eat for about 16 hours. For example, if you finish dinner at 8 pm and eat for the first time the next day at 12 pm, you will have fasted for 16 hours.
The magic number is about 16 hours for intermittent fasting to be truly effective.
While you fast, you are allowed to drink lots of non-caloric liquids. We recommend clean spring water and lots of organic coffee!
Coffee itself has amazing fat burning qualities, so this will accelerate the belly fat burning even more. Another benefit of coffee is that it suppresses hunger.
Coffee comes in handy particularly when you first begin intermittent fasting. This is because you will feel some hunger in the beginning as your body adjusts to the new eating pattern.
(1) Dr. Mercola; US Seafood Consumption Is Up, but Many Are Still Making Unhealthy Purchasing Choices: https://articles.mercola.com/sites/articles/archive/2017/01/07/us-seafood-consumption.aspx
(2) Dr. Axe; Intermittent Fasting Benefits: Lose Weight, Protect the Heart & Brain, + More: https://draxe.com/intermittent-fasting-benefits/