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7 Ways to Lose Belly Fat Quickly

7 Ways to Lose Belly Fat Quickly
Losing belly fat isn't all that easy as you probably already know, as there's a lot that can go into it and it can take a bit of serious effort. It's hard to spot reduce fat but there's definitely a lot that you can do to reduce your overall body fat percentage and thus reduce belly fat quickly. The best way to lower your belly fat is to simply lose weight while trying to preserve as much muscle as you can, and the more weight that you lose the more that you'll lose around your midsection and other difficult parts of your body. Diets like the HCG diet can be perfect at helping you with this, and once you've lost enough weight you can do a few other things to tighten up your midsection.

Method #1 - Drink low calorie or zero calorie drinks

Although this method won't cause you to entirely get rid of your belly, it will go a long way in helping you get rid of excess belly fat. Try to only drink zero calorie beverages if at all possible. Drinks with calories are a potentially major source of weight gain and the calories can quickly add up over time. The simple act of avoiding any drinks with calories can make a major difference in the number of calories that you consume each week, and that small amount can quickly add up. This also goes for any juices or other drinks that have a substantial amount of calories per serving.

Method #2 - Try to exercise whenever you can

One of the biggest contributors to belly fat gain is a sedentary lifestyle, so you should do your best to keep moving whenever you can. Try to go for walks whenever you get a break and try to bike or walk short distances whenever possible. Any little bit of exercise will definitely help although it isn't the only thing that matters when it comes to losing belly fat. You'll also need to be careful to avoid long periods of being sedentary as this can significantly contribute to weight gain. Try to find any excuse to exercise at all whether it is taking the stairs or going for a quick walk break and it will pay off.

Method #3 - Eat more protein

Getting more protein your diet is one of the best long term strategies for losing weight and lowering your belly fat. Eating more protein will keep you satisfied throughout the day and stabilize your blood sugar, which in turn will make it less likely for you to want to snack. Eating more protein has been shown to reduce cravings for food by up to 50 to 60% while also lowering your caloric intake by up to 100 or more calories per day. It's a simple but effective way to control your appetite and it can make a significant difference when you're trying to lose stubborn belly fat which can accumulate over time and be difficult to deal with when you are on a relatively high carbohydrate diet.

Method #4 - Reduce your carbohydrate intake

Reducing your carbohydrate intake can have a dramatic impact on your stomach fat and your body fat, but you need to be careful to reduce your carb intake from grains in particular as well as starches. Carb consumption leads to fat gain because of the effect that they have on your metabolism. Lowering your starch and grain intake and overall carb consumption can result in lower fat storage from the foods that you eat regularly. If you can lower the amount of fat that your body stores on a regular basis while taking small steps to further increase your body fat loss like exercising, you can start to gradually whither away at your belly fat. This method will take time unless you're on a very low calorie diet but it is effective if you can be consistent with it and be vigilant about your carbohydrate consumption.

Method #5 - Track your calories and what you eat

Every little thing that you eat has an impact on your body fat percentage, and by simply tracking what you eat and how much of it that you're eating, it can go a long way in helping you control your appetite. Be sure that you are monitoring your calorie intake carefully and try to limit your carbohydrate intake to be as low as possible as previously mentioned. This even goes for carbohydrates from juice, fruits and vegetables; you'll need to be careful to limit your carb intake from several natural sources, and try to keep it limited to low starch vegetables and fruits and no grains.

Method #6 - Avoid eating out at restaurants

When you eat at restaurants you can't control exactly what is in your meal the vast majority of the time, and it can be difficult to calculate the number of calories that you're eating. Many restaurants don't list calorie content and even when they do, they don't include more specific information like the number of calories from carbohydrates, grams of carbohydrates or an ingredient list. Try to eat most of your meals at home and take portable meals and snacks with you like fruit, nuts, jerky or other healthy foods to keep you satisfied until your next meal.

Method #7 - Get healthy fat in your diet

You don't need to get rid of all fat in your diet in order to lose belly fat, but the fat that you do include in your diet should come from healthy sources. Good sources of healthy fat include olive oil, coconut oil, avocados and avocado oil, nuts, and many others. You'll need to be careful to limit your intake when you're trying to lose weight, but it's still much better to add a little bit of healthy fat into your diet rather than snacking on a high carbohydrate snack, even if the high carb snack may have fewer calories. You have to be careful to limit your fat consumption in general when you're trying to lose weight, but again you should make sure that most of your calories are coming from a few healthy sources like the ones mentioned above.

About the author

Dr. Constance Odom, MD

6 min read