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How To Get Rid Of Belly Fat Fast

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We all have those places on our bodies that we are less than proud of. For many men and women alike, the belly is a problem area. If it seems like no matter how much you try to watch what you eat and exercise, you just can’t get rid of belly fat; you are not alone. The belly is a difficult place to lose weight specifically because there is no such thing as “spot reduction”. In essence, that means that you can’t exercise just one part of the body to make it smaller. You have to lose weight everywhere to lose belly fat. The good news is that there are ways that you can specifically target the fat around the belly through exercise, supplements and diet.

Belly fat is not only unattractive, it is unhealthy. People who hold onto adipose fat at the waistline are more prone to heart and cardiovascular related diseases. Before you go heading for the operating room, try these natural ways to shed those unwanted pounds around the middle.

 

12 ways to get rid of belly fat

 

1. Eat more protein

Eating protein, along with exercise, is the best way to build lean muscle mass. Lean muscle mass is what is responsible for your metabolism. When you have a large amount of muscle in the body, it signals the metabolism to burn at a greater rate. Not only will that help you to lose belly fat, it will get you lean everywhere. Choose low-fat proteins such as fish, chicken and lean cuts of meat. Other great sources of protein are nuts and legumes. When combined with a healthy diet, you can become a lean burning fat machine.

2. Cut the stomach workout

What? I know it sounds crazy, but if you want to lose belly fat, you don’t want to do it by making it more noticeable. When you workout the abdominal muscles you build them underneath the fat. What that does is to make the fat protrude out more and be more noticeable. Stick to cardio training, circuit training and other big muscle resistance training. Once you have lost the belly fat, you can start getting to work on your six-pack abs.

3. Almonds and other nuts

The reason that nuts are so excellent to lose belly fat is three-fold. They have a great amount of fiber which helps the body flush fat from the digestive system, and they are chalked full of protein that helps to build lean muscle mass. Finally, they help you to feel full longer. Being satiated sooner means that you can cut down on the calories that you eat leading to overall fat loss.

4. Eat oatmeal

When you eat oatmeal, you are giving your body the fiber that it needs to lose weight. It is also a great food to make you feel full for a long time. The best part about oatmeal is that it helps to keep blood sugar levels stable that means that the calories eaten won’t get stored as fat as easily. A triple threat, load up on the unsugared kind. Add some blueberries for an extra fat loss boost.

5. Berries

It isn’t just blueberries that you should add to your oatmeal. Loading up on fruits such as berries are a great way to help hunger pangs, and keep your body burning fat at an increased rate. Containing fiber, they also contain sugars, but the kind that your body likes.

6. Protein shakes or powders

If you aren’t someone who likes to eat meat, or you don’t want the additional calories, you still need protein to build muscle. Protein powder is an excellent way to build lean muscle mass without all the calories. Choose whey powder and make sure that it is a low-fat version. Otherwise, you could be sabotaging your belly fat efforts.

7. Cut the sugar

Sugar is the biggest enemy to your diet. Sugar not only signals the body to store fat, it causes spikes and dips in your insulin levels. It is difficult to lose weight unless you can maintain your glucose levels. By cutting sugar out of your diet, you can lose weight without as much effort.

8. Switch simple to complex

There is a misnomer that all carbohydrates are bad. They aren’t. Simple carbohydrates are not good because they are easily broken down into sugar in the body and stored as fat. By switching your simple carbs to complex carbs, you can get the additional benefit of fiber and whole grains. They will make you feel more full, won’t convert to sugar as quickly and will give you the fiber you need to lose the weight that you want.

9. Calcium

There is a link between weight loss and calcium intake. To lose belly fat, you will want to increase your calcium intake. You can take supplements, but the best way to get all the rich calcium you need is to drink skim milk or to eat dairy products such as low-fat yogurt. The calcium helps the body break down fats easier and flush them through your system.

10. Avocados

Avocados are high in fat, but they are high in the right type of fat. It isn’t fat that makes you fat; it is the wrong type. Avocados are loaded with monounsaturated fats which are something that the body needs. They are an excellent way to satiate your hunger, fill up with fiber and get all the fat that the body needs. A wonder food, who knew something that tastes so good could help you lose weight?

11. Beans and legumes

Beans and legumes hold not only a large amount of fiber, they are high in protein. Making you feel full, they are a wonder food. Not everyone likes the texture or the taste, but adding just a couple to a salad can help you feel full longer, and beef-up your lean muscle mass.

12. Olive oil

Switch from canola or vegetable oil to olive oil. There is evidence that olive oil will not only help you lose weight, it targets specifically belly fat. Heart healthy, it also tastes a lot better than the alternatives.

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