Natural Ways To Lose Belly Fat Fast – We’ve all been there: standing in front of the mirror, shirt pulled up, belly exposed, pinching the excess from your waist. Before I made nutrition a priority, I obsessed over “the roll,” but couldn’t seem to get it off. The question of how to reduce belly fat naturally was always on my mind.

But then I decided I was going to do something about that extra belly flab. Beyond obsessing about it in the mirror, I wanted to know what was going on. I wanted to know why so many women struggle with belly fat.

Natural Ways To Lose Belly Fat Fast

Ladies, before we talk about how we’re going to lose belly fat, we need to know what we’re fighting. And the truth is, not all fats are created equal.

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It’s stubborn, annoying, frustrating, but even worse, belly fat can stretch far beyond a tight-fitting pair of jeans. There are two types of fat around your belly. One is ugly, which makes you self-conscious and the other can destroy your health.

According to Harvard Medical, there are two types of belly fat. The two types of fat that surround your abdomen are subcutaneous fat (the fat just under your skin – the stuff you can pinch) and visceral fat (the fat around your organs).

Bottom fat is found around the hips and thighs, and it doesn’t function metabolically like visceral fat does. It is this fat that is responsible for the uncomfortable fit of your jeans.

And then under the subcutaneous fat is the visceral fat. Visceral fat is deep abdominal fat that surrounds internal organs and releases inflammatory compounds that negatively affect your system. It can increase the risk of metabolic syndrome, heart disease, and type 2 diabetes. Women with a lot of belly fat are more likely to develop breast cancer or need gallbladder surgery.

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As Dr. Ax notes, one reason excess visceral fat is harmful may be its location near the portal vein, which carries blood from the intestinal tract to the liver. Substances released from visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can affect the production of blood lipids.

Visceral fat is directly related to higher total cholesterol and LDL (bad) cholesterol, lower HDL (good) cholesterol and insulin resistance.

Before we discuss how to get rid of a flabby tummy naturally, let’s first look at what causes belly fat to accumulate in the first place. There are three reasons why women accumulate belly fat:

Women’s bodies are naturally designed to store fat in the hips, thighs, and buttocks to support childbirth and breastfeeding during childbearing years. But as you age, estrogen production declines, and most of that fat is redistributed to the belly. It turns into visceral fat.

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Lifestyle choices like the amount of sleep you get, the stress you endure, and your activity level have a big impact on your belly fat and overall health. Are you active? How much TV do you watch in a night?

Arguably more important than the previous two causes of belly fat, keeping your eating habits in check is important. Consuming too many calories and the types of foods you eat are also a major contributor to belly fat.

Now that we understand what causes muffin top, let’s talk about how to get rid of it. I’ve compiled the top 22 ways to lose belly fat naturally: that means no pills, no wraps, no surgery. Consider this your ultimate guide to getting rid of your gut naturally!

Spoiler alert: sit-ins and crunches aren’t on this list because they won’t do it. These spot exercises may tighten your abdominal muscles, but won’t remove visceral fat.

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We all know that sugar is not healthy. It contains fructose, which has been linked to several chronic diseases such as heart disease, type 2 diabetes, and liver disease when consumed in excess.

Studies have also shown a link between high sugar intake and increased belly fat. But you should understand that belly fat doesn’t just come from refined sugars. Even natural or “healthy” sugars (like honey) should be limited. Reducing your sugar intake is an easy way to lose belly fat without exercising or burning calories.

Want an easy way to lose your belly fat? Grab a hand full of nuts for your afternoon snack instead of a prepackaged snack. Nuts contain healthy fats and don’t contain sugar like most snack foods.

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Sugar-sweetened beverages are loaded with liquid fructose, which can lead to belly fat. And because your brain doesn’t process liquid calories the same way as solid calories, you’re likely to consume more. And that’s why sugary drinks can be worse than high-sugar foods.

To lose and prevent belly fat, it’s a good idea to avoid sugary drinks and alcoholic mixers that contain sugar.

Fiber is a simple, yet powerful way to shed fat! Consuming high-fiber foods every day promotes fat loss. Studies show that fiber makes you feel fuller and naturally promotes fat loss. In an observational study, soluble fiber was shown to help reduce belly fat. Soluble fiber has even been shown to fight belly fat.

According to Healthline.com.Flaxseeds, Brussels sprouts, avocados, legumes, “An observational study of more than 1,100 adults found that for every 10-gram increase in soluble fiber intake, there was a 5-year increase in belly fat. 3.7 percent during the period.” , and blackberries are all excellent sources of soluble fiber.

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Make avocado toast for breakfast, sprinkle some blackberries on your yogurt, or make a side of Brussels sprouts for dinner. If you want to learn more about how fiber can help you lose weight, read my post to discover 7 ways fiber can help you lose weight.

A study conducted over a six-year period found that monkeys fed a diet high in trans fat gained significantly more weight and belly fat than a test group.

To avoid gaining belly fat, make sure you read labels quickly, and avoid products with trans fats.

It’s called Bear Belly for a reason. Research shows that too much alcohol leads to belly fat. Careful monitoring, and reduction if needed, can help reduce the size of your belly.

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Start your night with a number in mind. Then do not exceed this number of drinks. Once you’ve hit your predetermined number of adult drinks, switch to sparkling water.

The truth is that most people eat more protein than they need. We should all be more concerned about our daily fiber intake.

But for some reason, countless nutritionists and diet advocates still obsess over protein consumption. For example, those who promote the Paleolithic diet try to make the case for protein from a developmental perspective.

There’s actually a very simple way to figure out how much protein you need in a day – and no, you don’t need a gram of protein per pound as many personal trainers will tell you. In fact, the average American adult eats 70% more protein than they need each day. Less than 3% of adults do not get enough protein daily. Who are those 3%? People on extreme calorie-restricted diets.

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Adults need no more than 0.8 or 0.9 grams of protein per healthy kilogram of body weight per day, which is about your ideal weight in pounds multiplied by four and then divided by ten.

Therefore, someone with an ideal weight of 100 pounds may need up to 40 grams of protein per day. On average, they probably need about 30 grams of protein per day, which is 0.66 grams per kilogram, but we go up to 0.8 or 0.9 grams because everyone is different and we want to capture most of the bell curve. .

Get a good protein powder: no junk. I talk about my favorite protein powders and what I look for when buying protein powders in this post: The Best Supplements for You and Your Family. Just make sure to get the right amount of fiber each day – especially if your goal is fat loss!

When you’re stressed, your body produces cortisol (aka the “stress hormone”) and this in turn increases your appetite, which leads to increased belly fat.

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I believe one of the best stress relievers is exercise. You can also consider taking a yoga class. Anything that will help you relieve that stress and tension.

Cardio, or aerobic exercise, not only reduces stress but also burns calories. Aerobic exercise has also been shown to be one of the most effective forms of exercise for shedding stubborn belly fat.

You may note my previous tip. Breaking a sweat is a great way to relieve stress. This will prevent stress hormones from adding belly fat to your midsection.

Resistance training, also known as weight training or strength training (or more broadly known as anaerobic exercise), is important for building, maintaining, and gaining muscle mass.

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In fact, if fat loss is your goal, strength training will help. Muscle is metabolically active. Maintaining lean muscle requires exercising your body.

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