Why spending hundreds of dollars on products that may damage your health when you can get rid of a fatty stomach in healthier and completely natural ways?
All you have to do is to combine these 8 techniques as soon as possible!
Way #8 – Enjoy 6-8 Hours of Sleep
A good night’s sleep is essential to your health and your weight loss as well! Do you wonder why? If your body rest sufficiently (between 6-8 hours a night), it will function optimally.
This includes even the production of various hormones that highly affect your eating habits and weight gain!
Studies show that your body releases much more cortisol into your bloodstream when you do not sleep. This is a hormone that increases your appetite and adds to stress levels your organism needs to face.
Pay attention: Further research shows that if you sleep less than 5 hours a night your levels of (visceral) fat that is stored in your belly and around your organs doubled when compared to a 6+ hours of sleep.
If you have trouble sleeping, I can recommend you a lavender essential oil. It has many other health benefits except improving the quality of your sleep!
Way #7 – Eat a Lot of Protein (30% of Your Daily Caloric Intake)
According to Authority Nutrition, daily protein intake at around 30% of calories works best for weight loss as it boosts your metabolism (you will burn 80-100 calories more a day) and you will feel satiated much longer (you will eat around 441 fewer calories a day)!
Additionally, protein, unlike carbs, will not cause fat to be stored all around your gut, which leads to a smaller belly from a long-term perspective. Not only that, this substance is a building block of your muscles!
Pay attention: You can calculate the amount of protein you need to eat daily by multiplying the number of consumed calories by 0.075! So if you eat 2000 [or 2500] calories a day, you should consume 5.29 ounces / 150 grams [or 6.61 ounces / 187.5 grams] of protein.
If you do not want to buy expensive powders and supplements to get your daily dose, I highly recommend this great list of protein rich foods that I have created exclusively for you!
Way #6 – Drink 2-3 Cups of Green Tea a Day
Green tea not only tastes great, but it can also help you to lose belly fat thanks to many beneficial substances such as polyphenols and ECGC.
These naturally boost your metabolism and make you burn more weight without exercising as a result.
However, just the green tea alone will not be enough! Studies show that the fat burning process is increased only by 4% when you drink this type of tea.
Pay attention: Therefore, you need to combine it with other (if not all) ways mentioned in this post for a working plan to shed that stubborn belly fat, especially with a workout routine!
Just drink 2–3 cups a day to increase your metabolism. Except making you burn much more fat, this hot beverage has many other health benefits for your body.
Way #5 – Eating & Drink Natural Diuretics to Lose Water Weight Fast
We all know that water makes up a large percentage of human body´s weight – around 65-70%! However, depending on your dietary habits, you may be retaining much more liquids than you should, leading to a bloated, heavier belly.
Luckily, by applying small and simple changes to your diet, you can lose this extra weight fast! All you have to do is to incorporate following natural diuretics to your daily menu:
- Coffee and caffeinated teas
- Lemons, ginger, and pineapples
- Spinach and lettuce
- Garlic, parsley, and fennel
- Beets and asparagus
Pay attention: By eating these foods, you will flush out liquids from your body and ultimately lose all of that excess water that has been making you look a lot heavier!
You should combine consumption of natural diuretics with some cardio, keeping yourself hydrated, limiting your sugar and sodium intake for a much better result. I highly recommend you this article for more tips on losing water weight!
Way #4 – Eat Fiber-Rich Foods Daily
Fiber is an excellent substance for weight loss. It makes your digestion more efficient by pushing out food that is stuck in your digestive tract and small intestines.
Not only that, it stabilizes your blood sugar levels leading to a reduction of food cravings, insulin spikes with subsequent crashes, and feelings of tiredness.
Sadly, it is often overlooked in modern diets!
Surprising fact: According to Fitness Magazine, the average American woman consumes only between 10-15 grams of fiber each day – half of a daily recommended dose of 25-30 grams!
For effective weight loss, you should eat even more than just a recommended amounts. Your goal should be around 40 grams of soluble fiber each day that can be obtained from these foods easily:
- Bran
- White and black beans
- Prunes
- Dried herbs and spices
- Seeds and nuts
Pay attention: You should slowly increase the amount of fiber you eat as your digestive tract needs to adapt to this change. Otherwise, you will feel bloated and gassy for first few days!
For more ideas what and how much to eat I highly recommend you to check out this list of foods full of natural fiber.
Way #3 – Healthy Fats Are Your Friends!
Contrary to weight loss advice you were given during past few decades, you should eat a lot of fats if you want to get rid of that big belly! However, you need to avoid consuming dangerous (saturated) and focus on healthy (unsaturated) fats.
These are part of any healthy diet as without unsaturated fats your body will not be able to absorb vitamins and minerals properly! Just try to add these foods to your diet:
- Avocadoes
- Olive and coconut oil
- Nuts
- Peanut butter
Pay attention: A recent study showed that participants that ate unsaturated fats lost more from their bellies (2). The main reason for this is the fact that these are included in higher quality foods than their counterparts!
I highly recommend you to make at least one of your daily meals a filling salad that will be prepared from fresh organic vegetables and will include avocado, and olive oil for healthy fats, some lean meat for protein and seeds for fiber.
Way #2 – Add Whole Body Exercises to Your Daily Routine
Your goal, when entering the gym, should be making your figure stronger. You should work out so that you lose weight, gain muscle, and improve your health at the same time.
The best way to do this is by doing a whole-body exercises (these are my favorite) in combination with high-intensity interval training (HIIT)!
Pay attention: Studies have shown that after a full body workout, your metabolism will go into overdrive, and you will burn more calories during following rest time (3). This effect can last up to 48 hours and will ultimately cause you to lose more stomach fat as a result!
If you want to learn more about a particular version of high-intensity interval training, then I highly recommend you to check out article reviewing the Tabata training.
Way #1 – Stay Motivated at All Costs!
Motivation is the key to success in everything that you do in your life!
At the beginning of your weight loss journey, you will often notice a quick success of losing 5 pounds. This will seem incredible, but then in 4 weeks when you see that you only lost 1 additional pound, it will be a bitter experience.
The truth is that we all have plateaus. You must stay motivated and realize that if you are doing everything right, you will start to lose pounds!
Pay attention: If you are not seeing any results after months of dedication, you may want to seek out a doctor to ensure that you do not have any medical issues holding you back!
If you ever find yourself in a situation when you are losing motivation to continue with your journey to a sexy belly, then I highly recommend you to check out these amazing (yet real) transformation stories that will inspire you.
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