20 Effective tips to losing belly fat

What’s the number one desire of most people over the age of 30 (and many under)? To lose body fat, and in particular to lose it from their belly. In this article we are going to look at 20 effective tips to lose belly fat. They are not in any particular order, and you don’t necessarily need to do them all!

Tip #1 – Walk 10,000 steps

Many people find that increasing their step count is the easiest way to lose weight. Download a step counting app to your phone or purchase a fitbit and get out there.

Tip #2 – Try a Fat Burner

They won’t work on their own, but adding a premium fat burner to a calorie controlled diet and fitness program can help burn that little bit extra.

Tip #3 – Don’t Drink your Calories

Obviously this doesn’t mean you should never enjoy a high calorie drink again, but if you’re drinking a smoothie a day you might lose a lot of fat just by drinking water instead.

Tip #4 – Keep Rest Periods Short

Making sure that your rest periods between sets of resistance exercises are around 45-60 seconds will really help you burn maximum calories – while still allowing you time to recover.

Tip #5 – Try TABATA

A high intensity exercise that is quick to complete and burns a lot of calories. Pick a bodyweight exercise, and train for 8 sets of 20 seconds, with just 10 seconds rest in between each set. Be very strict with your timings, and use a TABATA app if possible.

Tip #6 – Eat Cruciferous Vegetables

Broccoli, kale, Brussels Sprouts etc … are all cruciferous vegetables. They are great for a number of reasons, but particularly because they block aromatase. This is an enzyme that converts testosterone into estrogen – which can cause belly fat gain.

Tip #7 – Take an Aromatase Blocker

Speaking of Aromatase, sometimes some more direct action is required. Taking an aromatase blocking supplement can be even more effective than eating cruciferous vegetables.

Tip #8 – Combine Cardio & Weights

Also known as Concurrent training, this form of training can burn many more calories than either cardio or weights can separately. Training programs such as Crossfit and Circuit training are famous for this.

Tip #9 – Increase Protein Intake

This can help keep you full between meals, protect muscle during a diet, and increase your metabolism. Which can lead to fat loss.

Although people struggle with it, there are a lot of simple ways to increase your protein intake!

Tip #10 – Find Out Your Calorie Target

If you want to lose weight then you need to be in a calorie deficit. This means that you are burning more calories than you are consuming. To be successful at this you need to know what your calorie target is. Check out this website [1] which will give you a really good idea.

Tip #11 – Train Full Body Rather Than Split

If you really want to burn belly fat then you need a high calorie burning workout. The best way to get this is to train both upper and lower body in one session – rather than training one and then the other.

Tip #12 – Drink Diet Soda

If you regularly drink regular sodas and switched to diet you would save yourself around at least 100 calories per drink. If you were previously drinking 3 cans per day then that’s 300 calories just from one simple change.

Tip #13 – Take a Testosterone Booster

Men should be looking to increase their testosterone once they hit 30, because their levels naturally drop. Taking a testosterone booster can help you build muscle and burn fat at an increased rate (when combined with diet and exercise).

Tip #14 – Lower Stress

If you can’t reduce the amount of stress you encounter then at least look into ways to manage it better. Stress can increase cortisol production, which can increase body fat. By lowering stress you will lower body fat.

Tip #15 – Run More

Get out there and run around the block! It’s quick, increases fitness, and burns lots of calories. If you manage two short runs per week you will lose fat in no time.

Tip #16 – Drink Protein Shakes

We’ve mentioned the importance of protein before. Whey protein shakes are probably the best way of increasing your protein intake. Studies have shown that whey protein can increase fat loss when combined with resistance training [2].

Tip #17 – Sleep 8 Hours

Sleeping properly can lower cortisol, increase testosterone, and help regulate appetite. If you struggle with getting a good night sleep don’t stress it, you’re not the only one! Supplementing with a sleep aid and PM fat burner will not only optimize your sleep but increase recovery and promote fat loss.

Tip #18 – Find Lower Calorie Replacements For Your Favourite Foods

Dieting should not mean banning all of your favourite foods completely, instead you should look to find lower calorie replacements.

Maybe swap your full fat Greek yoghurt for half fat Greek yoghurt and save yourself 100-200 calories per day.

Tip #19 – Use Cooking Sprays

Did you know that there are 120 calories in a tablespoon of olive oil? Well there is just 1 calorie in a cooking spray!

Tip #20 – Be Consistent

We have saved the best for last, you can follow any of these tips or all of them. But if you want to successfully burn belly fat then you need to be consistent.

Do it every day, and follow it for weeks and then months, and then years. This is the true path to success. Maybe start with one change and add another once you are established.

Related: Top 10 Best Fat Burners for 2017

References

[1] http://www.precisionnutrition.com/weight-loss-calculator

[2] Hulmi, J., Laakso, M., Mero, A., Hakkinen, K., Ahtiainen, J., Peltonen, H. 2015. The effects of whey protein with or without carbohydrates on resistance training adaptations.Journal of the International Society of Sports Nutrition16(12): 48 (link) http://www.ncbi.nlm.nih.gov/pubmed/26677350

 

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