The belly fat battle is a nightmare for both men and women of all shapes and sizes. Belly fat tends to make you look out of shape or older than you are or feel. Women may be tired of sucking in that belly or being asked, “Are you pregnant?” when they are not. Men might have heard, “Cut back on those beers,” when the truth is they don’t even drink alcohol.
Some people struggle with the belly fat problem due to several reasons that others may not even take into consideration. Having diabetes, Polycystic Ovarian Syndrome, or some stress-related illness caused by worrying about your health more than your appearance are just a few.
If you try to make drastic changes all at once to your diet and work-out schedule, it is possible for you to fail at keeping up. It is always best to start off with tiny steps and gradually add changes. Eventually, you will be maintaining a routine for a long period and you will definitely see great results. Here are 6 easy changes you can make to lose your belly fat without the pills and exercise programmes.
6 easy lifestyle changes to lose belly fat
1. Eat less meals more often
You simply need to nourish your body with enough food to keep you functioning properly. Eating large meals 3 times a day causes the stomach to expand beyond its normal size to adjust to the large amount of food. Doing so regularly causes the belly fat problem.
Instead of eating 3 large meals a day you may eat 6 small servings 3 hours apart. Make a diet plan that consists of breakfast, lunch and dinner containing small portions from all the food groups. Satisfy the munchies between meals with the healthy options of fruits, nuts, yogurt or popcorn.
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2. Cut your starch and sugar in half
Look at what you currently eat and drink and try to cut all your starch and sugar intake in half. These foods and drinks include rice, potato, ground provision, bread, macaroni, pasta, cake, pastry, gyro, doubles, roti, juices, sodas, and alcoholic beverages.
This means that you may continue to eat what you love but as long as it is loaded with flour or sugar, simply consume half of what you usually do. It is wise to monitor your blood sugar level to make sure your sugar and starch intake is not too much or too little. If you made it this far successfully, let’s say by the end of week 2, then you are on your way to getting rid of your unwanted belly fat.
3. Satisfy your new found hunger with fibre
Since you are eating less foods with starch and sugar now, you may satisfy your new found hunger by adding more fibre to your diet. These include peas, beans, broccoli, brussels sprouts, cauliflower, wheat, bran flakes, and oatmeal. A high-fibre diet gives an efficient bowel movement and reduces the risk of stroke, hypertension, and heart disease.
You may add fruits too but be mindful that these fall under the sugar foods that you are cutting in half. Also, take note that consuming too much green leafy vegetables at once can make you gassy. Try mixing in carrots, beet roots, tomatoes, pumpkin and ground provisions in your vegetable portions.
4. Drink a lot of water daily
Increase your water intake. With all this fibre added to your diet, you would need to help your organs move out the waste in your body. Imagine yourself in the shower pouring 1 to 6 glasses of water over your entire body in an attempt to clean it.
Now think of all the foods you have eaten and the amount of water you would need to flush it out properly. Whatever amount of water you drink currently, just double it for now. When all the unnecessary waste is removed, it means you are almost there to losing that belly fat.
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5. Burn calories for at least 20 minutes a day
You may start by walking on the spot, around your house, or a park in your community for at least 20 minutes every morning. You may also do something else you enjoy such as jogging, running, skipping, climbing stairs, yoga, aerobics, or dancing.
You can do this either first thing in the morning or at night at home, a park or Savannah. Exercise releases “feel good” hormones that changes your mood. If you are exercising 20 minutes a day for 2 weeks straight, along with making changes 1, 2, 3, and 4, then you are ready to add change number 6.
6. Work on your belly fat
Once you are consistent with your new diet and exercise regimen, it is time to tone your body. Pick a day in the week to do sit ups, stomach crunches, jack knives and planks for 20 minutes. These exercises work your core to give you well-toned abdominal muscles as you fight your belly fat. Choose days to work on other parts of your body. Try push-ups, squats and lunges at start and feel free to increase your activities by playing a sport or joining a gym.
Make these 6 easy additions to your daily schedule and you will definitely see great results. Some people maintain these changes for a very long time and see drastic health and physical improvements. They will make you lose your belly fat and your cholesterol, blood sugar and blood pressure levels will improve.
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