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Accumulation of visceral fat, or belly fat around internal organs, can increase a woman’s risk of diabetes and heart disease. Fortunately, visceral fat is metabolically active and can be lost quickly with a particular combination of diet, exercise, and stress reduction. You can lose belly fat fast by regulating stress hormones and boosting metabolism in the body.
Steps
Eating Well
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Remember the adage “the abs are made in the kitchen. “ Most trainers assume that losing belly fat depends on 90 percent of diet and exercise accounts for only the remaining 10 percent. If you are not already following a balanced diet, this step is extremely important.
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Cut down on chemical sugars and nuts. Reducing the sugar and calories in white processed carbohydrates helps you burn fat faster.
- Include liquid calories like soft drinks, coffee, and alcohol.
- Most nutritionists believe that you must eliminate processed foods from your daily meals to lose belly fat fast and be good for health.
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Plan your meals to include fruits and vegetables.
- Women between the ages of 19 and 50 should eat at least 2.5 cups of vegetables a day.
- Choose vegetables by color. You should eat vegetables of different colors to get enough nutrients.
- Women between the ages of 19 and 50 need to eat 1.5 to 2 cups of fruit a day. *Eating your favorite fruit enhances your appetite for healthy foods.
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Add whole grains. Choose grains like quinoa, brown rice, and barley over whole grain bread. The less processed grains are, the better for your body.
- Choose whole grains with a low glycemic index. This means they don’t spike blood sugar, and keep you fuller for longer.
- Visit glycemicindex.com to see if your favorite foods match the glycemic index.
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Plan your protein intake.
- Eat high-quality protein, like salmon, tuna, turkey, chicken, and legumes every day (women who are pregnant, nursing, or want to become pregnant should be careful about the amount of mercury in their diet). and avoid eating certain types of fish too much).
- Add low-fat milk in the form of yogurt. Yogurt reduces cortisone levels with calcium. Greek yogurt has more protein than regular yogurt, and 1 serving per day added to a balanced diet, can help you burn belly fat faster.
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Drink 2 to 5 cups of green tea per day.
- Studies have shown that people who eat 600mg of catechins, antioxidants found in green tea, lose 16 times more visceral fat than those who don’t drink green tea.
- You should drink green tea with high antioxidant content.
- You must drink it hot to get the benefits of green tea.
Exercising The Right Way
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Do cardio exercises for 1 hour daily to lose fat fast. Although 30 minutes of moderate exercise daily can prevent visceral fat formation, an hour is required to burn belly fat. You can’t “lose one spot”, or simply burn belly fat and leave the other part alone. However, 90 percent of exercisers notice a reduction in belly fat first.
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Interval training. High-intensity interval training (1-5 minutes) repeated many times in 1 hour will promote metabolism and lose fat faster.
- Join outdoor fitness classes, multi-training workouts, or burn fat to learn how to form an intense exercise routine.
- You can set interval training on the cardio machine.
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Do bodyweight exercises before switching to traditional sit-ups. Elbow push-ups, slanted elbow push-ups, push-ups, standing and squatting and back squats every other day.
- Do bodyweight exercises for 30 minutes every other day.
- Static and dynamic exercises burn more fat than crunches because they target major muscles, such as the abs, longer and stronger.
- Add muscle training with machines or weights as your body gets used to strength training. Do 30 minutes of weightlifting, crunches, 3 times per week.
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Stretch your abs before exercising. You should do cardio exercises before your abs and stretch to work your abs instead of your hips, legs, or neck.
- Take a Pilates (strengthening exercise system) class to learn how to focus deeply on the abs.
- Do abdominal exercises for 15-30 minutes every other day.
- Combine exercises with obliques (lateral abs) and transverse (lower abs). Effective exercises include side elbow pushups, reverse sit-ups, cycling, and curls.
Balance Stress Hormones
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Identify the causes of stress in your life. Stress increases visceral fat in both men and women.
- Stress causes the body to produce more stress hormones like cortisp.
- Cortisp sends a signal to the body to store fat. Stress is a signal that food may be scarce in the future.
- Many studies show that women have more stress symptoms than men, including increased belly fat.
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Avoid stress at home and at work immediately. Managing stress in your life will help you lose belly fat faster than diet and exercise alone.
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Start practicing deep breathing.
- Do a 10-second breathing exercise. Sit in a comfortable position. Inhale for 10 seconds, then exhale for 10 seconds. Repeat for 2 to 5 minutes.
- People under stress often breathe fast and shallow without realizing it.
- Do a 10-second breathing exercise each time you feel stressed or 5 intervals throughout the day.
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Take a vitamin C supplement. If you can’t get enough vitamin C through food, taking a vitamin C supplement can help regulate blood cortisone and regulate the effects of stress on the body.
- You should eat more cantaloupe, oranges, red and green peppers, kiwi, broccoli or tomatoes. One serving has between 40 and 100 mg of Vitamin C.
- Add 500 mg of vitamin C per day. You should get Vitamin C mainly from food sources.
- Get 200 mg of Vitamin C if you don’t reach your 500mg goal. You may have to take a 500mg supplement for a week, if you feel your body is absorbing very little vitamin C from your diet.
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Sleep for 7 to 8 hours. Getting enough sleep helps reduce stress.
- People who sleep less than 7 hours a day have an increased risk of increased levels of cortisone and ghrelin, causing more belly fat.
- Ghrelin is a hormone that causes cravings for sweets and fatty foods.
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Do yoga or meditate. If deep breathing works, yoga and meditation are the best ways to regulate cortisone, ghrelin, and other hormones that contribute to weight gain.
- To lose belly fat fast, you should practice yoga in many forms to reduce stress. Flexibility yoga burns excess fat and simultaneously relieves stress.
- Meditation can also help you sleep better. In addition to exercise, you should incorporate this form of exercise.
Advice
Healthy snacks
- It’s completely normal to feel hungry between meals. You need to fight cravings, but in case you can’t resist, you can snack on healthy snacks like fruit and soup.
- Fruits provide water and freshness to keep you active. Soups often taste good, are easier to make and healthier than cookies and snacks that tend to make you gain weight.
Things you need
- Vitamin C food/supplement
- Cereal
- Lean meat protein
- Greek Yogurt
- Green tea
X
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 11 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 3,407 times.
Accumulation of visceral fat, or belly fat around internal organs, can increase a woman’s risk of diabetes and heart disease. Fortunately, visceral fat is metabolically active and can be lost quickly with a particular combination of diet, exercise, and stress reduction. You can lose belly fat fast by regulating stress hormones and boosting metabolism in the body.
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