For most of us, this is the primary aim. Belly fat is the easiest to attract but, as it squeezes our organs, is almost among the most dangerous. If you are looking for some workouts to help boost your chances of kicking that belly fat into the distance and get in shape fast, be sure to try out the following exercise ideas.
What Are The Risks of Having a Fat Belly?
There are numerous risks you need to be aware of if you have a fat belly. Research has found that belly fat is the most dangerous type of fat. This fat surrounds your bodies organs and increases the risk of developing numerous diseases, including heart disease.
An increase in belly fat can also interfere with the signals that promote insulin production. This is called metabolic syndrome and can affect your bodies ability to consume and store energy. Other risks associated with having a big belly include a reduction in brainpower, erectile dysfunction and an increased risk of breast cancer.
Reading these risks it is clear that you should take steps to get a flat tummy fast naturally, but how?
How to Get a Flat Tummy Fast Naturally
The first step you should take is to discover how many calories you should be consuming to maintain your current weight.
1. Track Your Calories
There are calculators you can use online that can do this task for you, such as the one made available by Precision Nutrition. Once you have worked out your maintenance levels you can now think above cutting 100 or so calories from this amount every day.
If you want quicker fat loss you may want to consider cutting 500 calories from your maintenance amount, but this may cause issues if you are not careful.
There are a few ways that you can use to cut your calorie intake; you can use one or a combination of them.
One method you can use is to cut the amount of food you eat or change the types of food you eat. For instance, you could cut out some junk food.
2. Exercises to lose belly fat
You could also increase your physical activity, which leads us to our next point.
If you think that doing a few sit-ups or crunches will help you get a flat tummy fast naturally you are in for a disappointment. You need to do so much more.
For starters, I would recommend making sure your workout regularly, this means at least 3-4 days a week.
Weight training is a good idea, as not only is it a good way to burn calories but when you build muscle you are increasing your bodies ability to burn calories, even when you are at rest.
I would suggest that you focus on compound exercises, such as squats, deadlifts and other exercises that work more than one muscle. They will give you a greater reward for the least amount of time.
You should aim for medium to high repetitions in each set, keeping the rest period between each set to less than a minute. The reason for this is to keep the intensity high, allowing you to burn plenty of calories, get a flat tummy fast naturally and become more fit in general
HIIT training or Tabata
As well as the resistance training, I would also recommend adding some HIIT training or Tabata to the end of your workouts.
With these types of workout you are giving your all for a short space of time (for instance 20 seconds for Tabata), and then resting.
You can perform many different movements during HIIT but in my opinion bodyweight exercises are the best option.
Going for a simple run or investing in something like a treadmill or a skywalker can be excellent for making sure you see some belly fat loss. By using cardio as a starting point, you can quickly and easily burn off some belly fat.
Start off slow, perhaps a neighbourhood run, and eventually progress into bike rides and long distance runs: it’s certain to help out.
Going for a swim is a good starting point, too. Swimming works a huge amount of muscles, but it does a lot for our core as well. We recommend that you start swimming as soon as is possible, as it will go a long way to helping you find a relaxing, soothing and stress-free workout option that is still very good for us.
A bit of swimming often goes a long way to improving physical fitness and reducing belly fat.
Zumba dancing is a low-intensity, high-excitement workout plan that you will love. It helps to improve stretching ease and flexibility and does a lot of work on the core. This makes it highly effective for making sure that you can begin to burn off some of the fat that you carry around with you.
It’s also a fun way to get some awesome new dance moves to impress your friends and family with at the next big get-together family function!
Planking is hard work, but is excellent for making a big change to your belly fat. It more or less works the core entirely, and all that you need to do this is enough floor space to stretch out length-wise. Simply put yourself into a push-up position, and instead hold the position whilst letting all of the weight build up around your core.
This allows you to hold your body weight using that as the crutch, which will work wonders for your belly fat.
Crunches are very useful and should go some way to making a big difference to your belly fat. They are easy to do in large volumes once you get the motion down – just remember to lift yourself up/down with your core. Many people make the mistake of using their arms to help vault up: keep your arms at your head and use your core, and you’ll start shredding belly fat ASAP.
Squats are useful too, and will help to work key muscles around your buttocks, legs and thighs. It’s good for belly fat too, though, so long as you remember to work the core instead of letting it become a bystander.
Be sure to try out some squats, though, as they do often make a big difference during your exercise regime, as well as helping to work other key muscle groups related to your belly fat. Gym hut have also created an infographic below that shows you even more exercises like squats, that will help to burn some calories and fat.
Sit-ups are good for this, too, and like the crunch will often play a key role in helping to combat belly fat. Simply start out doing as many reps as you can, and then move on to doing a high-intensity interval set-up. Sit-ups are good for busting belly fat, but you need to do them properly: it’s easy to do sit-ups wrong, so make sure you look into the proper form to help ensure you get the best results.
Push-ups are good, too, and often work well as they make you tense up your core to keep your back straight. The up/down motion of a push-up dose a lot for you, too, and often plays a big role in helping you to lift some of the discomforts that you feel around the waistline.
However, push-ups might need you to do some of the other exercises above enough to get your core and arms strong enough to handle your own weight.
Upward Back Bend
Lastly, the upwards backbend is a very useful belly fat busting move. It can be quite sore at first, especially if you lack flexibility, but you will get the hang of it soon. It will take some work to make sure you can maintain the flexibility, so we recommend taking this one on with a fitness instructor at first.
It will be very tough to do at first, but you will really feel the benefits if you get it right.
Try out all of the above exercises, and you should be very much likely to see the physical gains. Not all of these exercises are primarily for removing belly fat, but they all do a fine job of helping to do so anyway! Try them out: you won’t regret it.
Sometimes additional fat in some places of our body indicates the fact that we have some hormonal or metabolic problems. For example that our body is not able to metabolise fats in the correct way. You can check the level of your healthy and unhealthy fats by doing an easy lipid and cholesterol test at home.
Other tips that I would recommend to help lose the beer belly include:
3. Eat More Protein
There are plenty of reasons why eating more protein is recommended.
For starters, it releases a hormone called PYY that will send a message to your brain that you are full.
Studies have also shown that those with higher protein intake tend to have lower body fat percentages.
There are so many protein myths out there! The biggest is that the animal protein is more valuable than vegetal protein. It’s all about balancing and enriching your diet with different types of protein sources.
In the times when the meat we consume is full of toxins, not speaking about the moral reasons for consuming it, getting familiar with vegetarian sources of proteins such as beans, hummus, nuts, seitan among many other is a must.
4. Sleep and Relax
Too much stress causes your body to over-produce cortisol.
This hormone will increase your appetite, making it difficult to cut calories from your diet.
Get plenty of sleep. There is plenty of research that suggests that those who sleep fewer than 7 hours per night had more body fat than those who sleep for the recommended amount.
5. Check For Food Sensitivities
Food allergies can impact your health, so it worth checking to see if you have any.
Common food sensitivities include being allergic to both dairy or gluten.
6. Eat More Soluble Fibre
Foods such as avocados and blackberries are full of soluble fibre that when eaten will form a gel that will slow down the rate food is passed through your body.
As you are fuller for longer, you will naturally want to eat less.
Our final tip is to keep track of your progress. Not only should you check your weight on the scales, but you may also want to measure your body fat using callipers or a tape measure.
I would also recommend taking regular photos too.
Keeping track of your progress will help give you feedback on whether you are doing things correctly. It can also be motivational to see your progress over time.
7. Eliminate the Flat Belly Killers
It’s true that you are what you eat, which makes diet a major player when it comes to keeping belly fat to a minimum. An effective way to make sure that you’re always on the right track is to maintain a fridge free of foods that contribute to belly fat. Below there is a list of the main culprits so you can get rid of them and substitute them with healthier, better options.
How to Get a Flat Tummy Fast Naturally Only By Eliminating These 10 Items from Your Fridge
- Fructose Sweeteners
Fructose sweeteners such as white sugar, corn syrup, and even honey tend to cause bloating and gas. Even some fruits high in fructose, such as apples and watermelons, can create extra belly bloating and make it tough to get rid of unwanted fat.
- White Bread and Tortillas
Full of refined carbohydrates, white bread and tortillas are nothing more than fat inducing foods that result in insulin spikes and blood sugar crashes after being eaten. It’s best to choose whole grain options instead.
- High-Lactose Foods
Lactose filled foods (like cheese) tend to irritate the gut and cause inflammation, which makes it tougher to get rid of belly fat and keep it off for good. If you’re a die-hard dairy fan, there are some lactose-free cheese and milk options that still maintain a rich and creamy taste.
- Carbonated and Sugary Drinks
Sugary drinks and sodas are full of fructose and a lot of empty calories, which may cut very well into your healthy food intake at the end of the day. Soda drinkers tend to have a higher rate of belly fat overall. The best alternative is water, of course, but if you’re craving carbonation, reach instead for sparkling or mineral water.
- 100-Percent Fruit Juice
While fruit juice contains nutrients, it is also filled to the brim with unneeded calories. All of the fructose found in fruit juice has been shown to lead to the accumulation of belly fat tissue and is known to put your blood glucose levels on a rollercoaster ride for the day.
- Alcoholic Refreshments
Alcohol is a simple sugar that gets quickly absorbed into the bloodstream. The empty calories in alcohol quickly add up, leading to extra belly fat that’s tough to fight. Mix alcoholic beverages with water to decrease your intake and avoid the negative effects of dehydration on your body.
- Leftover Pizza Slices
Leftover pizza may be a tempting snack or meal, but it will end up accumulating around your belly far longer than you’d like it to, thanks to the white flour in the dough, the sweetener in the sauce, and fat as well as lactose in the cheese.
- Meat Products
Researchers in China have concluded that a diet rich in red meat is directly associated with a bigger waist circumference and more abdominal fat than on average. White meats and plant-based proteins, such as tofu and beans, are awesome lower fat alternatives.
- Processed Lunch Meats
Not only are processed lunch meats fattier than freshly sliced meats, but most of them are filled with nitrates and other toxins that accumulate in the body, which makes it tougher to get rid of fat overall. To maintain a toned belly, skip the meats altogether at lunch time and opt for hummus sandwiches or tempeh wraps instead.
- Nuts and Seeds
A handful of nuts or seeds as a snack is a great way to infuse your body with healthy antioxidants and minerals, but when a stash of them is sitting in the fridge, it’s easy to overdo it. Keep the nuts or seeds at work or in a less convenient place than the fridge so it’s easier to minimize their consumption.
Steer clear of these foods and fill your fridge with a rich assortment of fruits, vegetables, whole grains, and lean meats instead. Your healthier (and slimmer) tummy will thank you.
There are plenty of health conditions linked with having a fat belly, but hopefully having read some of our suggestions above you are in a better position to do something to lose it.
It all comes down to choices at the end of the day.
You can either choose to overeat and drink beer all the time, while avoiding any exercise and then deal with the potential health problems, or you can take steps to change.
We are not saying you can’t go out and have fun with your friends. But maybe too much of these vices will damage your long term.
I hope you make the right decision and make the choice to live a long and healthy life.