6 Simple Ways to Lose Belly Fat
Learn these simple ways to lose belly fat fast and easily
1 - Get more sleep:
Sleep is one the greatest pillars of overall health and certainly can have an effect on your fat loss goals. The more sleep you get, the more energy you are going to have the next day and therefore the harder and longer you are going to be able to work out and that means you can burn more calories. On the other hand, not getting enough sleep creates a response in your body to release your stress hormone, cortisol which can make it harder to lose fat or recover. Finally, insulin sensitivity, blood sugar levels and appetite can be enhanced as a result of getting a good night sleep.
2 - Eat more fibre:
Fibre is a popular nutrient repeatedly shown to boost weight loss and help you lose belly fat. It’s known as indigestible carbohydrate that cannot be broken down by the human digestive system. Unlike other nutrients that are absorbed and used for fuel, fibre cannot be digested in the gut for an extended period of time giving a sense of “fullness” that will curb those unwanted cravings and help you eat less calories.
3 - Replace steady state cardio with HIIT:
Although steady state cardio can be effective for burning calories and improving fitness it may not be as beneficial as HIIT if your goal is to lose belly fat fast and effective.
HIIT can enhance your metabolism, ability to partition nutrients and increase fat oxidation (burning) after the training session has ended.This means you can burn calories for upto 48 hours after the gym, whereas with a normal cardio you’re only burning extra calories during one-hour session on the treadmill.
4 - Build more muscle, lose more fat:
Having more muscle mass can increase the rate of your metabolism which means you can burn more fat. The fact is that you need to continuously be lifting heavier weights over an extended period of time in order to cause your muscles to adapt and grow and that is the fundamental principle of exercise physiology. Adding muscles has additional benefits for your physique too, improving insulin sensitivity and nutrient partitioning.
5 - Track your macros and calories:
In order to keep yourself accountable and hit your goals, whether that be to lose belly fat or gain muscle; you need to have a set of daily macronutrient goals to adhere to and track your progress throughout the day.
6 - Strategic diet break vs. random cheat meal
Having a strategic diet break/ refeeds can help boost your mental state, improve your motivation and decrease your hunger hormones.
Hormones such as leptin and ghrelin are negatively impacted over extended periods of dieting. Leptin is the key factor in metabolism, feeling fullness and suppression of hunger and it’s produced by adipose tissue (fat cells). Ghrelin, on the other hand is a fast-acting hormone, playing a major role in signaling your brain you are hungry and increasing fat storage.
Therefore, the more body fat you lose, the lower leptin levels drop and having a high-calorie period, not a one day cheat meal can effectively jumpstart your metabolism and help normalize leptin and ghrelin levels. Also, the timing and composition of the refeeds can play a big role in how effective it is.