- The secrets of quickly burning belly fat
- How you store and burn belly fat
- The cause of a big belly
- Lose weight belly: the 3-step plan
- Why abdominal exercises do not work
- Sports that help to burn belly fat
- Anti-abdominal fat weekly menu
The secrets of quickly burning belly fat
Abdominal fat is persistent and dangerous. Do you suffer from too much belly fat? And do you want to lose this? Here you will learn how to quickly lose belly fat in 3 steps.
The most common mistake in burning abdominal fat is that you eat the wrong diet. This article describes exactly which nutrition and tips your belly fat loses. If you follow the tips and the weekly menu, your clothes will quickly become looser.
To put the fat burning in your stomach on, you have to apply some clever tricks. This article contains all the information you need to get a smaller abdominal circumference – without having to exercise.
In this article you read:
- How you store and burn belly fat
- Lose weight on your stomach in 3 steps
- What to eat to lose belly fat (eating list)
- Abdominal exercises: whether or not?
- Anti-abdominal fat weekly menu
Why this article?
Burning belly fat can be difficult, but with the right information you can lose belly fat quickly and healthy. This article gives you a weapon against belly fat.
Follow the advice in this article and you will notice that the fat of your belly is melting. If you ignore our advice, you will lose less or no belly fat. So read on quickly and go for that slim belly!
The two types of belly fat
Every person has belly fat, also people with a so-called ‘washboard’. Without fat in and on your stomach you would not survive. Did you know that there are two types of belly fat?
Fat on your stomach (subcutaneous fat): This fat is between your skin and your muscles. You can grab it and it feels soft.
Fat in your stomach (organ fat) : This fat is around important organs such as your heart, lungs, stomach and liver. Organ fat is also called ‘visceral fat’.
Your body needs body fat to absorb external shocks and produce hormones. But too much organ fat is not healthy and expresses your stomach. This makes your belly look thicker.
If you have too much belly fat, you run the risk of experiencing its dangerous effects. Think of high blood pressure, high cholesterol, cardiovascular diseases and cancer. Even thin people with too much organ fat run an increased risk of these diseases.
Summary : Too much body fat and subcutaneous fat make your belly look fat.
The cause of a big belly
As soon as you eat more calories than you consume, you will store fat. Where you store this is partly determined by your genes. But not for 100%. You have control over yourself or you grow (or lose) belly fat.
It is actually very simple: too many calories and stress make your body produce extra belly fat.
Cause 1: Too many calories
If you want to lose weight on your stomach, it is important that you consume more calories than you consume. This applies to weight loss in general, so also for weight loss on your stomach. By eating fewer calories than your body needs, you speak your (belly) fat reserves, and that makes you lose weight.
You can do this in two ways:
- By getting fewer calories (with food)
- By consuming more calories (with movement)
Losing belly fat is a matter of eating differently, not less. By eating less carbohydrates, and more healthy fats, proteins and vegetables, you are more saturated and you activate the fat burning (which gives you a flatter stomach).
That does not mean that you have to go hungry. With the anti-belly fat weekly menu from this article you can quickly lose belly fat without experiencing hunger.
Low-Carbohydrate Diet Most Effective Against Belly Fat
Numerous scientific studies have shown that a low-carbohydrate diet is one of the most effective ways to lose weight.
In fact, with a low-carbohydrate diet , you burn more belly fat than with a normal diet (evidence: research 1 , research 2 , research 3 ). Later in this article you will read how to eat low carbohydrate to burn belly fat.
Cause 2: Stress!
If you experience stress your body makes a lot of the hormone cortisol. It is not for nothing that cortisol is also called the ‘stress hormone’. You can also have an increased cortisol value due to insufficient sleep or unhealthy eating.
Cortisol ensures that you store fat on your stomach ( source ). Research has shown that there is a strong link between stress and abdominal fat in women. Women who have a lot of belly fat also experience a lot of stress in their lives ( source ).
Researchers at Yale University have discovered something interesting. They discovered that cortisol makes you fat in two ways .
- High cortisol levels ensure that your body stores excess calories like fat on your stomach.
- Cortisol increases your appetite, so you experience more hunger and more often have ‘tasty appetite’.
This creates a circle in which you keep eating and keep fat on your stomach. This is the chain reaction of cortisol:
- By stress (and therefore a lot of cortisol in your body) you keep your appetite for ‘something’ while you are already full.
- You eat more calories than your body needs.
- Those excess calories are stored as fat.
- The cortisol in your body mainly sends this extra fat to your stomach.
- The fat on your belly will accumulate and you will not fall off (because you are constantly hungry and keep eating).
As you can read, cortisol makes it incredibly difficult to lose belly fat. But a too high cortisol value has many more unpleasant side effects that stand in the way of losing weight. Examples of this are the loss of muscle mass and the development of thyroid problems. Enough reasons to lower the hormone cortisol. In the rest of this article you will learn how to approach that.
The solution: activate your belly fat burning
As you can read, making belly fat is not just a matter of overeating. Losing belly fat is therefore not just a matter of eating less. You also need to lower the hormone cortisol. If your cortisol remains low your body is able to open the ‘doors’ of the fat cells in your stomach and burn the fat there.
In the next part of this article you can read how you can lose belly fat in 3 simple steps . Everything you need to start can be found below (including weekly menu, shopping list and tips to lower your cortisol).
Let’s start soon!
Lose weight belly: the 3-step plan
This is a 3-step plan with which you activate fat burning on your stomach. The plan looks like this:
- Step 1: avoid bad nutrition
- Step 2: eat the right food
- Step 3: reduce cortisol
You can remove fat in only one way: by burning it. That is why you learn in step 1 and 2 which foods you can best avoid and which foods you should eat, so that you burn more calories than you ingest. With this plan you will burn fat in a healthy way and you will not go hungry.
The third step is to lower the cortisol levels in your blood, so that you will burn belly fat. Let’s start with step 1!
Step 1 Losing weight Abdominal: avoiding bad nutrition
Whether you lose or arrive is determined for 80% by food and for only 20% by sport and exercise. To lose belly fat, it is therefore most important to eat the right diet. Exercising and exercising is allowed, but is not mandatory.
The most important step you can take to accelerate fat burning is by eating low carbohydrate . As you have read above, a low-carbohydrate diet is very effective against belly fat ( source ).
What it all boils down to is that you stop eating simple carbohydrates . Simple carbohydrates are also called the ‘bad’ carbohydrates. They ensure that your blood sugar level rises very quickly. This also increases your insulin. Insulin is the hormone that stimulates your cells to store fat and stop burning fat. And you do not want that!
These are the products in which you find the most simple carbohydrates. Avoid these if you want to avoid creating belly fat:
- Fizzy drink
- Candy and chocolate
- Potato chips
- Fruit yogurt and yogurt drink
- White bread
- White pasta
- White rice
You can still eat carbohydrates, but only of the right type: the complex carbohydrates . These allow your blood sugar to rise less quickly and also prevent the development of belly fat ( source ).
In the shopping list you can download here you will find an extensive list of products that you can safely eat and prevent the production of belly fat.
Step 2 Losing weight Abdominal: eating the right food
By eating low carbohydrates, you make sure that your body has to burn fat to get energy. This is how you start belly fat burning. Below you can read what you have to eat to stimulate fat burning.
Nutrition with which you burn belly fat
You can burn belly fat by eating vegetables, fats and proteins. By eating this diet, you will burn high and low-lying belly fat more quickly.
On the handy eating list (which you will find below) it is stated which diet really helps to burn belly fat. The products from this list help you to lose weight on your stomach in two ways:
- They prevent you from storing fat on your stomach
- They make sure your fat burning is ‘on’
Anti-abdominal fat eating list
- Green beans
- Brussels sprouts
- Bok Choi
- Cottage cheese
- Greek yogurt
- Lean meat
- Legumes: lentils, black beans, kidney beans, kidney beans, broad beans, chickpeas
- Extra virgin olive oil
- Coconut oil
Complex carbohydrates (in degree *):
- Fruit (1 to 2 servings per day)
- Sweet potato
- Unpolished rice
* These carbohydrates are healthy and keep your blood sugar level low, but you can not eat unlimited. Make sure you eat a small portion of these products. Eat up to a portion the size of your fist with every meal .
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Step 3 Losing weight Abdominal: reducing cortisol
Cortisol is called the ‘stress hormone’, but could also be called the ‘abdominal fat hormone’. Lower your cortisol and activate fat burning on your stomach.
You can burn belly fat by following as many of the following tips as possible. These tips open the ‘doors’ of the fat cells in your abdominal area, so that the fat can be released and burned.
Tip 1: Reduce stress in your life
Allow yourself time to relax. When you relax, the stress in your body decreases ─ and so does your cortisol. This also reduces your appetite and you can burn belly fat ( source ).
Tip 2: Sleep 8 hours a day
Due to a lack of sleep, your cortisol value increases. Therefore sleep 8 hours a day to burn belly fat faster.
Tip 3: Eat according to the shopping list
That means: low in carbohydrates and healthy. Download the comprehensive anti-abdominal fat shopping list here . This is free for readers of this article.
Tip 4: Avoid alcohol
People who drink alcohol have a higher risk of a lot of belly fat ( source ). No alcohol. If you want to drink a glass, drink a maximum of two small portions and drink plenty of water.
Why abdominal exercises do not work
The biggest myth about losing weight on your stomach is that abdominal exercises burn belly fat. The truth: abdominal exercises do not work. You can not burn local fat. You burn fat from all parts of your body.
You can see your muscles and adipose tissue as two people who do not speak each other’s language. Whatever the muscles do, the fat around them does not react. Fat only ‘talks’ with hormones, and you control that with your diet.
Because your muscles have nothing to say about where you burn fat, abdominal exercises do not help to burn belly fat.
Abdominal muscles make fat?
Abdominal exercises strengthen your abdominal muscles and improve your posture. But doing excessive abdominal exercises can even stand in your way of getting a flat stomach. When you train your muscles, they become stronger and bigger. And so your belly becomes wider.
Do abdominal exercises to ‘tighter’ your belly region, but do not use it as a fat-burning exercise. If you are going to do abdominal exercises, make sure that you train all other muscle groups with the same intensity.
Sports that help to burn belly fat
If you eat healthy and low-carbohydrate you do not have to exercise to lose weight on your stomach. By eating the right food and limiting stress you already do more than enough to burn belly fat.
Do you like sports or do you want to lose weight faster on your stomach? Then we have a tip that gives you the fat burning on your stomach a boost!
The sport with which you burn belly fat
An effective new way to quickly burn fat is HIIT, or High Intensity Interval Training . You can translate this English word into High Intensity Interval Training. That means: explosive exercise for a short time, with intervals.
Scientific research ( source ) has shown that HIIT is very effective for burning belly fat. Another study ( source ) also shows that by doing HIIT three times a week ─ instead of normal cardio (such as the treadmill or cross-trainer) ─ you:
- Substantially burns more fat
- Considerably more belly fat loses
How this comes? With HIIT you use more muscle fibers, make more fat-burning hormones (testosterone and growth hormone) and your fat burning continues for a long time. Even long after your training you are burning extra calories because your metabolism has accelerated.
HIIT Training Schedule:
- Warming up: jogging for 3 minutes or skipping rope
- Training (repeat 4 to 8 times):
- 20 seconds sprinting / knee lifting / spinning (on bike) / jumping rope *
- Rest for 40 seconds
- Cooling down: 2 minutes of jogging
* Does sprinting or skipping rope not feel good for your body? Then choose a 20-second speed walk and take 40 seconds each time.
The danger of too much exercise
Not all ways of sport are good for burning belly fat. If you exercise too much, too often and too intensively, your body reacts to that by making extra cortisol. And you’ve just learned what causes this: your body enters fat storage mode instead of fat burning mode. And this fat will especially stick to your belly.
To help you get started with the activation of your (belly) fat burning, I have prepared a weekly menu for you below. This is based on the products from the free shopping list . For every day of the week you will find a breakfast, lunch and dinner dish with which you effectively lose belly fat.
Breakfast: Porridge with cinnamon, honey and 2 tablespoons curd as topping.
Breakfast: Ham-lettuce breakfast carts with Greek yogurt.
Breakfast: Smoothie of spinach, mango and cottage cheese.
Breakfast: Omelette with cherry tomatoes and smoked chicken.
Breakfast: Rice cakes with avocado and egg.
Breakfast: Cottage cheese with flax seeds, oatmeal and raisins. Breakfast: Scrambled eggs with spinach and tomato.
Lunch: Raw vegetable salad of tomato, pepper, cucumber, carrot, beetroot, walnuts, olive oil, pepper and sea salt.
Lunch: Green salad with paprika, strawberries, feta cheese and balsamic vinegar.
Lunch: Rice waffles with hummus and Cottage Cheese.
Lunch: Salad of lentils, smoked trout fillet, lettuce, tomato and olives.
Lunch: Sweet potato with cottage cheese sauce and a green salad. Lunch: Tomato soup with brown beans. Lunch: Smoothie of banana, beetroot, kale, unsweetened coconut milk and chia seeds.
Dinner: Zucchini spaghetti with avocado sauce, pine nuts and fresh spinach.
Dinner: Pumpkin soup with smoked chicken.
Dinner: Grilled salmon with steam vegetables.
Dinner: Wok dish of vegetables and beef strips.
Dinner: Turkey fillet with brown rice and vegetables.
Dinner: Stew of sweet potato and raw endive with bacon.
Dinner: Spicy oven dish of chicken legs, bell pepper, onion, tomato and eggplant.
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I would like to give you many more tips, but it does not fit in this article anymore. Please checkout my other articles and if you have any question just leave it in the comment and i will reply as soon as possible.