10 Ways To Lose Belly Fat Without Much Effort

belly-fat-reductionThe desire to lose belly fat is a common quest for both women and men. Stomach fat is often the first to come on and the last to come off. There are many reasons for this and it does seem to vary from person to person.

You can exercise those stomach muscles all you like, but if they’re covered in fat, you won’t see much muscle definition.

But one thing is for sure, if you reduce the proportion of body fat to lean muscle mass, at least to within the normal range (22-25% for women and 12-15% for men), you will lose belly fat too.

Here Are The 10 Ways…

1. Eat small meals more often – it not only boosts your metabolism each time you munch something, your body can process smaller meals much better. So rather than 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

2. Drink plenty of water – keeping your water intake high through the day helps to eliminate waste products from your body. Get at least 6 – 8 large glasses per day – approx 1.5 litres minimum, preferably 2 litres. If you keep a water bottle handy, you’re more likely to remember to drink from it frequently. Always take a bottle of water out and about with you, so you don’t get caught out and dehydrate. Take it in your bag or in the car.

3. Try a weight loss pill– Yes, use this cheat’s way of helping reduce your belly fat by swallowing a pill and continuing with your day. Choose a well known brand like the appetite suppressant Phentabz.

4. Eat protein-rich foods – make sure every meal contains chicken, fish, seafood, eggs, dairy, lean red meats, etc. or if you are vegetarian, beans, lentils, tofu, nuts, cheese. Not only does it keep you from feeling hungry and keep your blood sugar steadier, your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your existing muscle, and you need it to keep your calorie burning levels high!

take-the-stairs5. Take the stairs instead of the left – any time you can add in a little more physical activity, walk the extra mile, go the extra distance, as they say. Of course, you’re not expecting to leap up 10 flights of stairs, but going up a staircase or two regularly will add up to a increase in your daily activity.

6. Don’t go hungry – plan your meals as far ahead as you can, and always take a nutritious snack out with you – a protein bar or a piece of fruit, so you don’t get caught out. If you allow yourself to get hungry, you’re much more likely to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

7. Order the smaller portions at restaurants – it can be a challenge to order small french fries when “supersizing” your order is only a few coins more, but your true savings will occur in the calories that don’t end up on your waist and thighs!

8. Eat plenty of fibre – it’s very filling. By eating more fibre you will find yourself full sooner. This feeling of fullness can hang around for some time too.

9. Wait 20 minutes between courses – your brain needs 20 mins to register that your stomach is full. By waiting that bit longer than normal, you’ll give your brain a chance to let you know you don’t really need any more food and you won’t feel like more then anyhow.

10. Cheat on your diet – one thing I always make my clients promise is that they will give themselves a treat of their favorite food or drink, now and again – so basically, they ‘cheat’ on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

This way you no longer “give in” to your cravings. You “reward yourself” for sticking to proper nutritional habits. Do this once or twice a week and you will feel far more in control of your eating.