If you are reading this, then you are probably wanting to lose belly fat from home fast. Well I have some good news and some bad news. The good news is, I will go over the fastest and easiest ways to lose belly fat from home. The bad news is, there really is no fast way to do it!
Types of Fat
There are 3 different types of fat. So what type is belly fat? Triglycerides is the fat that circulates through your blood.
Subcutanous is the layer of fat directly below the skins surface, the one you can grab with your hands.
And visceral or dangerous belly fat, which is located beneath your stomach muscles, lie out of reach, deep within the abdominal cavity, where it pads the spae between your organs.
It is also stored in the omentum, which is an apron like flap of tissue that lies under the belly muscles and blankets the intestines.
This fat can pose dangers to your health when there is an excess amount of it. Having lots of visceral or belly fat has been linked to diseases such as, breast cancer, cardiovascular disease, high cholesteral, and more.
The placement of this fat is what makes it so dangerous to your health. Because the fat is so close to your internal organs, it becomes their best energy source.
Are you pear shaped or apple shaped? If you are pear shaped, the fat is accumulated in the lower body, is subcutaneous, while the fat in the abdominal area, which is apple shaped, is largely visceral.
Here is a list of the easiest ways to lose belly fat from home fast.
#1. Physical Activity
The number 1 most important thing to do when trying to lose belly fat, is physical activity.
Studies have shown that you can trim visceral fat or prevent it’s growth with both aerobic activity (such as walking, swimming, or biking ) and strength training (exercising with weights).
In fact, aerobic exercise is one of the very best ways to lose belly fat. However, the results are mixed to wether the intensity should be moderate or high for the best results.
The frequency and duration of your exercise routine is more important than it’s intensity. You should get at least 30 minutes of physical activity on most days.
Spot exercises, such as sit-ups, can tighten your abdominal muscles, but won’t touch the visceral fat.
#2. Watch What You Eat
You definitely want to start minimizing the amount of sugar in your diet, especially what you drink. Liquid calories don’t register the same way as solid calories, and therefore you end up with more total calories in the end.
Add plenty of protein to your diet. It is the most important nutrient when it comes to losing weight. It reduces food cravings, and boosts your metabolism.
Make an effort to increase the amount of protein you eat by eating more eggs, fish, legumes, nuts, seeds, dairy, and meats. These are the best protein sources.
Coconut oil is one of the healthiest fats you can eat. Consider cooking your food in coconut oil. Studies have shown that 30 ml (2 tbsp) of coconut oil per day reduces belly fat slighty.
Try Dr. Oz’s fat flush by mixing 2 tbsp of Apple cider vinegar with 1 cup of grapefruit juice. It not only has vitamin C to help burn fat, it also flushes out unwanted toxins and helps you stay hydrated.
Adding fiber, mostly soluble and viscous fibers to your diet can help in reducing harmful belly fat. You can get more fiber by eating a-lot of plant foods like veggies and fruits, whole oats, legumes, nuts, seeds, and beans.
Cut carbs out of your diet. That is a very effective way to lose fat. This is supported by many studies. When people cut carbs, their appetite goes down and they lose weight.
Low carb diets also lead to quick water weight reduction, which gives near instant results.
#3. Reduce Stress
Stress can make you gain belly fat by triggering the adrenal glands to produce the stress hormone, named cortisol, which when you have raised levels, can cause an increased appetite, and promote abdominal fat storage.
You should engage in pleasurable activities to help you relieve or manage stress. Some people enjoy yoga or meditating, which can be effective.
#4. Adiquite Sleep
Studies have shown that people who don’t get enough sleep tend to gain more weight, which includes belly fat.
Make sure you get at least 8 hours per night to insure you are getting a sufficient amount. You also want to make sure the quality of your sleep is good.
Sleep apnea, the condition where breathing stops intermittently during the night, has also been linked to excess visceral fat.
The bottom line is that there really is no fast way to lose belly fat, but if you implement all of these things into your life you should definitely see a reduction in belly fat.
I always suggest you talk to your doctor before adding any activity into your life. They can tell you the best exercises for you and any exercise that you should avoid.
To insure your success, in losing belly fat from home fast, you should make it a lifestyle. Exercise, exercise, exercise!!
I hope this article has been able to help you in some way. If you have any suggestions on losing belly fat, feel free to leave a comment below. .