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10 Good Ways To Burn Belly Fat + Weight Loss Fast

Good Ways To Burn Belly Fat. You stare silently at the piece of cake on the plate in front of you. Everyone around you is busy chatting with the other visitors on your friend's birthday. No one notices that you are in a big battle with yourself. 

The cake looks delicious, and what difference would it make if you just eat one piece of cake? But then your eyes slide back to your belly, which isn't exactly tight.

And then you immediately feel guilty. You often complain about your stomach that it's not that flat or muscular. At the same time, you are again with a plate full of calories in front of you. It's time for a change, you decide. It's time you started working on getting rid of belly fat fast. But how? You can read that and more in this article!

Good Ways To Burn Belly Fat

Good Ways To Burn Belly Fat - Lose weight with your belly you do for yourself

It may seem superfluous and yet it must be said: if you like to see something improved about yourself, make sure you do it for yourself first and foremost. It's your body, and your life, and no one but you are guaranteed to spend the rest of your life with you.

So why go out of your way to please someone else by changing something about yourself?

Feel free to roll your eyes, I know you want to. But check it out. Maybe you've always felt less comfortable in your own skin, or maybe that thought just crept into your head a lot more recently to settle there. How do those feelings arise? Wasn't it because you were locked out in primary school, or because you are increasingly exposed to body trends?

You can be influenced by the opinions of others much more subconsciously than you may realize. If you were bullied for your weight at a young age, you may have developed the idea that you were indeed not good enough, that you would never fit in because of your weight. 

Or through advertisements on social media, which almost seem to say: "You're only happy when you look like this".

Dealing with entrenched, false thoughts

So first try to find out for yourself where the need to burn belly fat comes from. This partly determines how pleasant you will feel if you have actually lost that belly fat, and how well you can keep it up.

Have you come to the conclusion that you mainly want to lose belly fat because you have the idea that others – often even faceless people – will find you more attractive? Then you can carefully state that you do not necessarily want a flatter stomach based on your own needs, but more on the basis of the so-called needs of society.

But that doesn't have to be the case. It may also be the case that you would like to lose weight in your stomach to feel better about yourself. That belly fat has been in your way for a while – literally. It blocks your way to more self-confidence. You want to be able to say you're happy with who you are, even if (or because) you're not perfect. But first, you want to lose that little belly fat.

What you need to know about burning belly fat

You may be eager to start losing weight, to get that flat stomach of your dreams as quickly as possible. Ideally, you would like to start exercising with enthusiasm today. Of course, you want to feel better about yourself as soon as possible. Because the more you do, the faster you'll see results, right?

Well, yes and no. Enthusiasm is always nice. After all, enthusiasm gives you the motivation and drive you to need to achieve results. So as long as you stay enthusiastic, you can indeed lose weight fairly quickly around your belly, and feel happier with yourself. Only, you have to be paying attention to two keywords: excited to stay and reasonably fast.

Because as you may have noticed with other things you threw yourself completely enthusiastically into, that enthusiasm is often very tough to keep going. Because you must realize the following:

Setbacks are inevitable.

That is, no matter how hard you try, you cannot avoid disappointment. For example, because you do not see results as quickly as you had hoped. Or because your body can't handle everything you hoped for. And don't forget: your body can do a lot more than you think. But often it takes some training before your body has reached a certain point of being able to.

You should also keep in mind that your definition of 'fast weight loss may not quite match reality. If you're hoping to lose 5 pounds in two weeks, I can tell you in advance: That's not going to happen – not in a healthy way. You should count on 0.5 to 1 kilo of weight loss per week. But beware, this will make it easier for you to keep the weight off.

The role of diet in burning belly fat

But exercise is only one part of losing weight. What is actually almost more important is what you put into your body. You can spend so much time in the gym, but if you then stuff yourself with all kinds of junk, you really won't see any results. However, if you start eating real food – and in the right amounts and portions – you will lose weight.

Curious about what ''real food'' is exactly? Some examples are:

  • apples
  • Banana
  • Chia seed
  • Broccoli
  • Kale
  • berries
  • Tomato
  • Brown rice
  • salmon
  • Eggs
  • unprocessed meat

These nutrients can all help you lose weight and therefore lose that excess belly fat, for a number of reasons. A few of these are:

  • Real foods are packed with nutrients. As a result, your body gets more of what it needs and you get hungry less quickly.
  • They are full of protein. And let protein play a key role in weight loss. Real food is a better source of protein because it is less processed and contains less fat.
  • Real food contains no added sugars but does contain other nutrients that are good for your health. Foods that do contain added sugars are not nearly as filling, are high in calories, and increase your risk of obesity.
  • Real food contains soluble fiber. These can help you lose weight by reducing your appetite.
  • Real foods can help you eat slowly by making you chew more. This can reduce your appetite (you notice better that you are 'full') and you are more satisfied with a smaller portion.
  • There are typically fewer calories per gram in real food than in processed food. This allows you to eat more while still losing weight.
  • Eating real foods can change your lifestyle. Focusing not on dieting but on eating real foods can potentially help you lose weight and actually keep it off.

Fast weight loss around your belly: how do you do that?

To sum it up; So to lose weight you need:

  • Motivation, drive (and patience)
  • A realistic picture of what is achievable in terms of weight loss
  • A diet that not only helps you lose weight but also gives lasting results

But what if you specifically want to lose belly fat, how do you get started? I'll tell you. Here are a few ways to help you burn (permanently) belly fat.

Way #1: Drink almost no alcohol

It seems so obvious, and yet it's often one of the trickiest tips to follow – those few beers or wines at a party are knocked back before you know it. But avoid alcohol as much as possible! (Excessive) alcohol consumption is associated with more belly fat. Try to drink moderately or not consume any alcohol at all.

Way #2: Avoid foods that contain trans fats

Research has shown that a high trans fat intake is linked to more belly fat. These fats may play a role in the development of inflammation and heart disease. So actually, even if you're not trying to lose weight, reducing your trans fat intake is a very good idea. You can do this by mainly avoiding packaged and fried foods.

Way #3: Eat enough soluble fiber

Soluble fiber absorbs water to form a gel that helps slow down your food as it passes through your digestive system. Studies indicate that this type of fiber promotes weight loss because you feel 'full' more quickly so that you eat less. It can also lower the number of calories your body absorbs from food.

Most importantly, soluble fiber can help fight belly fat. So, if you want to burn belly fat, make sure you eat foods that contain a lot of fiber. Good sources of soluble fiber include:

  • flaxseed
  • Brussels sprouts
  • Avocados
  • legumes
  • blackberries

Way #4: Do Cardio

Cardio is considered an effective way to improve your health and burn belly fat. Research has also shown that cardio is one of the most effective activities for weight loss in your abdomen. The following applies:

"Intensity doesn't matter so much as how often and how long your workout lasts."

Way #5: Reduce your stress

Stress can actually create more belly fat because it stimulates the production of the stress hormone cortisol. And research has shown: the more cortisol you make, the more hungry you get, and the more fat is stored around your belly. So try to do as many activities as possible to lower your stress levels.

Way #6: Eat fewer carbs

Reducing the number of carbohydrates you consume can play a very important role in weight loss around your midsection. You really don't have to follow a strict diet; some research suggests that simply replacing refined carbs with unprocessed starchy carbs can improve metabolic health — and reduce belly fat.

You can achieve this by replacing refined carbohydrates from your daily diet with healthy sources of carbohydrates, such as:

  • Whole grains
  • legumes
  • Vegetables

Way #7: Avoid drinks with a lot of sugar

These drinks are full of liquid fructose (fruit sugar), which makes you develop more belly fat. Your brain processes liquid calories differently than solid calories. As a result, you will eventually consume too many calories and your body will store them as fat.

Research has shown that these drinks lead to more fat in your liver – the drinks seem to be even worse for you than foods high in sugar.

If you want to lose belly fat – or become healthier at all – avoid all liquid forms of sugar, such as fruit juices and soft drinks. The light variants are also not good! You prefer to stick to water and (green) tea.

Way #8: Lift Weights

But it's not just nutrition that matters – training is also part of burning belly fat. Weight lifting, also known as resistance training or strength training, is a good option for this. This is an important workout for maintaining and gaining muscle mass.

Research among overweight teenagers has shown that a combination of cardio and strength training led to the greatest reduction in belly fat. It is advisable to ask for advice from a (certified) personal trainer.

Way #9: Get enough good sleep

It cannot be emphasized enough: sleep is very good for you! Likewise for your weight. Studies show that sleep-deprived people can develop more belly fat. The advice is:

Sleep at least seven hours a night , not only if you want to lose weight, but also for the sake of your overall health.

Getting enough (high-quality!) sleep should be one of your priorities if you're planning to lose weight and improve your health.

Way #10: Track your food intake and exercise

In fact, limiting your calorie intake is still the most effective method for weight loss. After all, if your body takes in fewer calories than it consumes, you will lose weight around your belly. 

But it can be difficult to keep track of exactly how many calories you consume. Keeping a food diary (online or offline) makes it easier to keep track of this, as well as your physical activity. Good Ways To Burn Belly Fat

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