If you have excess fat around your waistline, this article will show you the fastest way to lose belly fat for women without dieting or extreme workouts.
Does your stubborn belly fat frustrate you? Well, you are not alone. Many women find it hard to lose belly fat.
The thing about belly fat is that it doesn’t just ruin your physique. It increases the risk of heart disease, diabetes, and many other health problems. In fact, the extreme dangers of belly fat may surprise you.
Unfortunately, most women use ineffective strategies when trying to lose belly fat. They focus on starvation diets and excessive cardio, not knowing that losing belly fat is quite easy when you know what to do.
The strategies below will allow you to lose belly fat fast without starving yourself or doing cardio for hours.
If you follow these strategies consistently, you will be able to wear a bikini confidently in no time.
The Fastest Way to Lose Belly Fat for Women
1. Consume Plenty of Soluble Fiber
Eating lots soluble fiber is one of the easiest ways to lose belly fat. Soluble fiber helps you eat less by slowing down the movement of food through the alimentary canal.
Research shows that soluble fiber increases satiety, which helps prevent overeating.
Soluble fiber can also reduce the absorption of calories from food, effectively inhibiting the body’s ability to store excess food as fat.
Additionally, the results of one study involving more than 1100 subjects discovered that within a 5-year period, participants were able to reduce belly fat by 3.7 percent for every 10-gram increase in their soluble fiber intake.
Good sources of soluble fiber include Brussels sprouts, legumes, blackberries, flaxseeds, and avocados among others.
Taking fiber supplements can also help you stay full for longer.
2. Focus on Strength Training Over Cardio
You will lose belly fat faster if you focus on strength training over cardio.
For one thing, strength training increases muscle mass and as a result, boosts your metabolism.
Secondly, strength training keeps your metabolism elevated for hours after the workout.
Now, I’m not asking you to quit cardio. I’m suggesting you prioritize on strength training.
For instance, you could do strength training 3 times a week and do cardio once or twice a week. Or do 30 minutes of strength training followed by 15 minutes of cardio, in every workout session.
Here is a full body workout you can start doing today.
If you are not convinced, here are more reasons to focus on strength training over cardio.
3. Eat Less than 2000 Calories a Day
The number of calories you consume in a day is more important than the source of calories.
The truth is you can lose belly fat eating junk food if you maintain a calorie deficit. But you don’t want to do that since you will miss out on many essential vitamins and minerals.
The average person trying to lose weight needs more than 2000 calories a day to maintain or gain weight. Therefore, eating less than 2000 calories will automatically place you in a calorie deficit.
However, if you want to lose only 10 pounds, you may need fewer calories. In that case, calculate the number of calories you need in order to lose weight.
4. Walk 10,000 steps every day
You can’t fail to lose belly fat if you walk 10,000 steps every day.
Walking 10,000 steps burns an average of 500 calories. Therefore, increasing your steps will allow you to maintain a calorie deficit and lose belly fat faster.
Now, don’t be intimidated by 10,000 steps. If you follow these easy steps, you can walk 10,000 steps a day in less than a month. In fact, most Ukranian brides online walk every day to stay in great shape.
The video below will show you strategies you can use to burn more calories while walking.
5. Cut Down Consumption of Sugary Foods
Overconsumption of sugar increases the risk of multiple chronic diseases including obesity, type 2 diabetes, heart disease and fatty liver disease.
Some studies also show that high intake of sugar promotes the storage of fat in the abdominal area.
Note that refined and natural sweeteners such as honey increase the risk of belly fat.
Cut back on all sugary foods (90 percent of processed foods) and use natural sweeteners in moderation.
6. Eat as Many Meals As You Like
Some experts tell you to eat one meal a day while others advocate for 6 meals a day. My advice – eat as many meals as you like.
It doesn’t matter when you eat as long as you maintain a calorie deficit.
If you eat less than 2000 calories a day, you will lose belly fat, no matter how many meals you eat.
Don’t force yourself to do intermittent fasting just to lose belly fat. You can lose belly fat without IF. You can lose belly fat without eating 6 meals a day. Choose the eating pattern that suits your lifestyle.
7. Don’t let small things stress you
Excess stress causes cortisol buildup. Cortisol, also known as the stress hormone has been proven to promote the storage of abdominal fat and increase appetite.
Research also shows that women with larger waistlines produce more cortisol when stressed. Therefore, it’s necessary for women with excess belly fat to manage stress.
The good news is walking can help relieve stress. Take a short walk whenever you feel overwhelmed.
8. Don’t Drink Fruit Juice
While fruit juice is rich in minerals and vitamins, it is also high in sugar.
Research shows that drinking fruit juice excessively can significantly increase the storage of fat in the abdominal area.
If you must take fruit juice, go for the unsweetened type or 100 percent natural fruit juice and remember to take in moderation.
9. Make Water Your Beverage of Choice
If you are looking for the perfect slim-down beverage, keep your water bottle closer.
Water boosts metabolism, clears your body of toxins, improves circulation, and curbs appetite.
Drink at least 2 liters of water a day. And drink 2 glasses of water before every meal.
If you do not like plain water, try spicing things up with mint leaves or lemon wedges to add some flavor. Try these clean eating drinks.
10. Increase Intake of Polyunsaturated Fats
According to a 2014 study conducted in Sweden, saturated fat increases the storage of belly fat than polyunsaturated fats.
The researchers found that, of the 750 subjects that took part in the study, those who were on saturated fat diet accumulated more abdominal fat while the group on a polyunsaturated fat diet increased their muscle mass and reduced their body fat.
Polyunsaturated fats are abundant in fish, seeds, olive oil, and nuts.
11. Stop Eating Trans Fats
Trans fats have been associated with increased risk of abdominal fat gain, inflammation, insulin resistance, and heart diseases.
Reading labels of processed foods may help you avoid trans fats.
12. Reduce Carbs Intake
If you are trying to lose belly fat, one of the best things is to cut down on carbs, especially refined carbs.
Research has shown that people who are overweight and people who are at risk of type 2 diabetes can reduce their visceral fat by reducing their carbs intake.
It’s not necessary to adopt a diet that restricts carbs intake, but you can swap refined carbs for complex whole carbs.
Avoid eating refined carbs such as white bread, baked goods, cakes, and cookies every day.
Bonus: Eat the 5 vegetables that kill abdominal fat.
There you have it – the fastest way to lose belly fat for women in 12 steps. Now, go ahead and implement these strategies.
If you need more guidance, follow this customized plan designed for busy women who want to lose belly fat.