15 incredible scientific ways to lose belly fat fast naturally
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Almost every website talks about ways to prevent adding more belly fat to your body.
But that’s not what you’re looking for, right?
You’re looking for ways to eliminate the existing belly fat and get a flat stomach.
That’s what we will give you: 15 incredible scientific ways to lose belly fat fast naturally by turning your body into a fat burning machine.
But since you can’t spot reduce fat, we’ll show you how to reduce fat in general. That way also your belly fat will disappear.
We’ll teach you how you can turn your body into a fat burning machine.
It’s about what you eat and drink and which exercises you should do to increase fat burning.
And the best thing is you can do this all at the confidence of your own home.
You don’t need a gym if you don’t want to.
So let’s dive right in there:
How to burn belly fat
First, we’ll teach you how your body produces fat and stores it. When you eat, you’re usually consuming carbohydrates, protein, and fat. The carbohydrates provide fast energy, regulates blood sugar level and helps to burn fat (more on that later)
Your body uses protein to build and repair muscles and body cells and produce hormones. Fat is used as energy storage for later use.
But when you consume too many carbohydrates or protein, these calories are also stored as fat for later use. Your body stores fat in long chains to ensure maximum storages capacity. That makes it harder for your body to use it again.
Usually, your body stores the most fat in your belly. It increases your waist circumference, which is a potential health risk. The bigger your waist circumference, the higher your risk of heart disease, type 2 diabetes, and even cancer.
That’s why you should burn down your belly fat. It makes you a healthier person.
Your body has to break down the stored fat into small pieces. To break down the fat chains, your body needs oxygen. The oxygen comes from breathing and is then transported through the bloodstream towards your small intestines. These break down the fat chains to a form in which they can be used as energy.
Since glucose needs less oxygen to break down, this is the preferred energy source of your body for fast energy.
To turn your body into a fat burning machine and get rid of your belly fat, you have to make sure you can provide the oxygen it needs to burn fat efficiently.
We’ll help you to improve your physical fitness, step by step so that you can burn that belly away.
1. Train your heart and lungs
Research shows that your body burns the most fat when you’re training at an intensity of 47% to 52% of your maximum heart rate. When your body adjusts to performing long and intense workouts, this range increases to 59-64% of your maximum heart rate. That shows that aerobic training increases the efficiency of your body to use fat as fuel and save the carbohydrates for later use. The better your fitness level, the more fat you’ll burn during exercising.
When you’re 40 years old, the math shows that your ideal heart rate to burn fat lies between 84 and 93 beats per minutes. When you’re a trained individual, this range lies between 106 and 115 beats per minute.
You can calculate it for your age: Heartrate = (220-age) x 0.47 for the lowest heart rate.
Since the number of calories burned depends both on your heart rate and the duration of the activity, training on a higher heart rate will burn more calories and thus more fat.
Total calories burned = duration of the activity x average heart rate.
The problem with many overweight people is that their resting heart rate is already somewhere in that lowest area. That means that even when you sit down, your heart rate is working at its optimal fat burning capacity. Working out increases your heart rate above the threshold. That’s where your body shifts towards the use of carbohydrates for energy. That causes your muscles to burn and you to give up.
To find out your heart rate during exercise you should wear an activity tracker. It measures your heart rate in real time. That way, you can make sure you’re in the right zone to burn the most significant amount of fat. It also gives you an insight into your resting heart rate. When you see this go down, it will motivate you to push through because you know that you’re getting healthier.
Exercising also improves your blood flow, which increases the transportation of fatty acids to your muscles, thus increasing fat burning.
2. Start cycling on an exercise bike
When your stamina is low, walking will get you out of breath very fast. That way, you’ll not be able to perform the exercise for a long time.
Cycling on an exercise bike is the solution to this problem. When you sit on the bike, you don’t have to carry all your weight with you. That makes it easier for your heart and lungs to provide your body with enough oxygen during the exercise. It won’t let your heart rate go up as fast as walking would. That way, you’ll be able to perform the exercise longer at the optimal fat burning level.
When you cycle a few times a week for an extended period, you will notice that your heart rate doesn’t rise as fast as it did in the beginning. You’re starting to improve your physical fitness. You’ll see that you’re able to perform at a higher heart rate for a more extended period.
Your body is turning into a fat burning machine: Good Job!
The beauty of this method is that you can do it from the comfort of your own home. You don’t need an expensive monthly gym membership. You only need to buy this exercise bike that will last for years to come. That’s much more affordable.
You can put it in front of your tv to ‘cycle watch’ your favorite Netflix series. Time will fly, as will your belly fat.
3. Go for long walks outside
Walking outside in nature shows to improve happiness and burn calories at the same time.
When you walk, your body has to work harder, which makes it burn more calories. Since your fitness level improved, you’re now able to do this.
That makes your fat burning efforts even more effective. Try to aim for 1 hour a day for at least three times a week. Besides burning calories, walking also reduces stress and anxiety.
It’s a great way to make you feel better.
4. Try to go for a run
When walking becomes too easy and doesn’t leave you tired after an hour, you can start running if you like that. It’s a great way to increase your heart rate to its maximum fat burning capacity.
In a recent experiment, I was able to reduce my fat percentage by 22% in one month by running three times a week for 1 hour.
When you start running, you have to make sure that you don’t overdo it. That means that you need plenty of rest in between the running phases.
As a start, I recommend to run for 1 minute and then walk for 1 minute. Repeat this at least five times, but you can do more as long as running doesn’t get you out of breath.
To monitor your heart rate, you can use an activity tracker, but I use this polar watch myself. It shows my heart rate, distance ran, speed, and calories burned. It shows you how fast you’re running and what your heart rate is. It even shows you which percent of your burned calories came from fat. Make sure you keep your heart rate at the low range of the fat burning zone. That will make sure that you don’t injure yourself. An injury is the most common cause for people to get discouraged. We want to prevent that.
5. Combine aerobic exercise with weight training
As much as aerobic exercising helps you to burn fat during the activity, it doesn’t help you much when you’re not active. To improve resting metabolism and burn more fat in that period, you have to increase the calorie usage of your body in rest.
For that, you’ll need muscles. While aerobic exercises build a little bit of muscle, real muscles strengthen through weight training.
When you also start weight training, you’ll build muscle that uses more calories when in rest. It increases your basic metabolic rate. It makes you burn more calories during the day, which results in fat loss.
Research shows that you’ll burn approximately 7% more calories in rest through regular strength training. Unfortunately, the effect was higher in men than in woman, but it still helps.
As you know, you’re resting more than you’re exercising. That makes it essential to improve your basic metabolic rate.
Furthermore, exercising also influences hormones that increase fat burning, which improves the effect of regular exercise.
6. Do an ab workout every day
Now that you’re burning away your belly fat, it’s time to tone your belly. Reducing belly fat won’t give you a flat stomach, but doing an ab workout without burning belly fat doesn’t either. That’s because the fat lays over your muscles. So unless the fat is gone, you won’t see those muscles, and it doesn’t either change the shape of your belly.
Unfortunately, ab exercises don’t burn away belly fat. As we explained before, you can’t burn fat at a specific location. It will get the energy from wherever it can. Usually, your belly is the last place the fat disappears. Therefore you have to work long and hard to lose your stomach completely.
7. Drink Apple Cider Vinegar
A study done in 2009 shows that taking Apple Cider Vinegar daily reduces weight, total body fat, and weight circumference.
The subjects mixed one ounce of apple cider vinegar with 17 ounces of water and divided that in two equal portions. They drank 8 ounces both after breakfast and after dinner for 12 weeks. During the 12 weeks, there was no difference between the groups regarding energy intake or step count.
Despite that, both apple cider vinegar groups started to lose weight after four weeks despite doing the same as the control group. That indicates that the apple cider vinegar did indeed have some influence on their weight, visceral and subcutaneous fat.
You can buy your own Apple Cider Vinegar here from Amazon. It will help to kick start your fat loss.
8. Take probiotics
Since the oxidation of fat happens mostly in your small intestines, the health of this intestine is critical if you want to improve the fat burning ability of your body.
A study conducted in 2014 shows that taking two capsules of probiotics each day reduces total body weight as well as fat mass. The effect was much more significant in a woman than in man, however.
Besides weight loss, improved functioning of your intestines also improves bowel movement, reduces bloating and irritable bowel syndrome and stomach problems.
That’s why it can do a lot more than just let you lose weight. It can improve every aspect of your life. It does take up to 3 months to notice a significant difference, depending on the current health of your intestines.
You can order your bottle of probiotics right here on Amazon.
Eating a lot of fibers can also help you to improve the health of your intestines.
9. Drink Green tea
Drinking green tea also proves the reduction of belly fat. The study shows that people that drink green thee three times a week increased their resting fat metabolism by 20%. That means that you’ll burn more fat the entire day through drinking green thee. It also improves fat metabolism during exercising, although this effect was smaller.
Since green thee consists mainly of water, it’s also a great way to increase your water intake. Drinking a lot of water also helps you to lose weight by reducing your calorie intake.
That makes it twice as effective. Due to the flavor, it’s also much easier to drink compared to plain water.
You can order your green tea here on Amazon to start burning fat right away.
10. Regulate your blood sugar level
When you eat a high amount of sugars, your blood sugar level rises. A high blood sugar level signals your body to store fat because there is enough fast accessible energy available. When your body stores fat, it’s not burning it.
So when you want to burn fat, you have to make sure that your blood sugar level doesn’t skyrocket.
That’s why you should avoid eating junk food, drinking soda and fruit juices. These are all high in sugar and calories. Not only do they stop fat burning in your body, but they also increase the amount of fat because of the abundance of calories in these types of food. Your body will store these calories for later usage in the form of fat.
Instead, you want to eat foods that slowly increase your blood sugar level. That way it will take a long time before it peaks and a long time after for it to completely drop down again. During the time your blood sugar levels declines, your body uses more fat for energy to preserve glucose to prevent your blood sugar level from dropping too fast.
Let’s talk about foods that control your blood sugar right now.
11. Eat enough dietary fibers
Whole grain products like whole grain bread and whole grain pasta contain a lot of dietary fibers. These are complex carbohydrates that improve the digestive abilities of your small intestines.
It results in a slower rising of your blood sugar level. It also improves satiety, which reduces your total calorie intake. That way, you won’t overeat and won’t store fat.
Vegetables and protein also contain high amounts of fiber, which helps you to regulate hunger and reduce calorie intake.
These are all food types that help you to regulate your blood sugar level and therefore improve fat burning.
12. Drink caffeine
Also, caffeine improves basal metabolic rate as well as improving the availability of free fatty acids ready for digestion.
Due to the increase in your basal metabolic rate as well as its thermogenesis properties causes it to increase your body’s calorie usage in rest.
Although small, it still has an effect, and along with the other strategies for losing weight, it can improve fat burning in your body.
13. Reduce stress
Stress makes you produce cortisol. A study shows that people with elevated cortisol levels due to chronic stress gained weight during a six month following period. It increased hunger and cravings and caused people to overeat.
Stressful situations also cause people to binge eat, which increases the number of calories even further.
Reducing stress will lead to lower calorie intake due to reduced hunger, cravings, and binge eating periods. We know that when you overeat, your body stores the extra calories as fat. That is what you want to prevent if you’re going to burn belly fat.
So make sure you avoid stressful situations or fix them any way you can. Carbs are not the cause for fat; stress is.
14. Get enough sleep
Another great way to reduce cortisol levels is by getting enough sleep. A small study found that people who sleep 5,5 hours a night lost 55% less weight as fat than those who slept 85 hours. They also lost 60% more fat-free mas then those with enough sleep. Both groups were on the same calorie-restricted diet and comparable at baseline.
So if you want to lose more fat and improve the effectiveness of your diet, you have to make sure you get enough sleep. That’s another reason to exercise regularly: It improves sleep quality and reduces stress. And since reducing stress by itself also improves sleep quality, they are all factors you have to improve.
15. Minimize your junk food intake
The final thing you should avoid is junk food. Junk food contains a high amount of calories, but provide little nutritional value. That means that shortly after eating it, you’ll feel hungry again. Your body has a hard time registering these calories, which makes you overeat quickly.
That also counts for sugary beverages, fruit juice, cake, muffins, donuts, and pie. Everything with a lot of sugar or trans fats should be avoided.
Instead, focus on a diet with a lot of fruits, vegetables, protein, and whole grains. These foods make sure that you feel full after eating for a long time and therefore consume fewer calories.
Now I want to hear from you
How are you going to reduce your belly fat?
Are you going to exercise more or start taking probiotics?
Let me know in the comments below.
Let’s make the world a happier place.