If you’re looking to lose your belly fat fast and for good, look no further than these 13 tricks. Pick 2 or 3 tips, make it a point to include them in your daily routine and watch the fat melt in no time.
1. Forget the treadmill, you want to HIIT it
Turns out marathoning for an hour on the treadmill isn’t only boring as hell, it doesn’t even give you that great of a workout.
Experts say if you’re trying to flatten your abs, one of the most effective methods is actually interval training, which means incorporating short bursts of high-intensity burnouts into whatever you’re doing, whether that’s running, squats, whatever.
And bonus — it’ll keep you burning calories for up to 16 hours post-exercise.
2. Stretch your core muscles first before working them
The most common mistake you’re probably making when doing abs work is jumping in without limbering up, causing you to do most of the work with your hips and back.
Your core muscles are harder to activate when the areas surrounding it are still tense. Try this: Before doing a single crunch, put a foam roller in the center of your back at the edge of your shoulder blades and stretch back over the roller, arms up. Repeat until the middle part of your back, which tends to get pulled the most during improper abs work, feels loose.
3. Eat more olive oil
Yeah, it sounds a little weird, but hear us out. Experts say that certain compounds in olive oil stimulate a hormone in your stomach that signals to your brain that it’s full.
Thus, it curbs your appetite so your body doesn’t feel quite as hungry. You probably don’t want to shoot it straight up, so try dipping some multigrain bread into about a tablespoon of the stuff 15 minutes before a meal. It may sound weird, but it should keep you from overeating and packing on unnecessary pounds.
4. Keep hydrated at all times
We get that the last thing you want to do when you’re feeling puffy is chug water, but experts say it’s critical to regulating your metabolic rate (and consequently, your body’s fat-burning mechanisms).
Drinking your recommended eight glasses of H2O daily will help your body run more efficiently, making your workouts and healthy eating efforts way more effective.
Plus, the more water you drink, the more excess you’ll flush out, so you wind up actually de-bloating as a result. Win-win.
5. Stop that late night snacking
You know not to crush half a pizza before jumping in bed, but even munching on something healthy-ish at night can throw off your calorie-burning momentum. Ideally, while you’re sleeping, you want your body to burn its current fat storages (read: that pesky middle-jiggle) for fuel as opposed to whatever you ate as a midnight snack. Make sure to fill up at dinner every night, and then banish yourself from the kitchen at least two hours before bed.
6. De-stress and rest
One of the top belly fat-building offenders is stress — and not just because that bad day at work can make you feel like demolishing a tub of chocolates. When your body senses you’re overwhelmed, it automatically starts producing cortisol — a hormone has been proven to mess with your body chemistry and stimulate extra fat storage in your gut.
When you’re feeling worked up, close your eyes and take long, deep breaths for about five minutes. You’ll immediately start to feel more relaxed, which should calm those hormones down and nix that belly sabotage.
7. Get enough quality sleep
Adult women require anywhere from six to eight hours of sleep every night. If you’re staying up late on the regs and aren’t meeting that minimum, you’ll throw off your natural rhythm, which can cause your body to freak out and start overproducing hormones (including cortisol). By getting the right amount of sleep every night, your body and metabolism will stay regulated — keeping you and your tummy on point.
8. Eat every three hours
You might think passing on lunch will save calories and trim your middle, but you’re actually trending toward the opposite. Going long periods of time without eating can send your body into starvation mode, meaning it starts storing everything you’ve already eaten as fat since it doesn’t know when you’re going to feed it again.
And guess where that chub piles on first? Yup. Your midsection.
Experts say having a small meal or snack every three hours will keep your body fueled and in prime calorie-torching mode all day.
9. Load up on vegetables
Not only are vegetables like kale, lettuce, and broccoli practically calorie-free, they’re also full of vitamins and are super filling. Munching on these at lunchtime or for a snack will make you less likely to eat something naughty and pudge-inducing later on.
10. Say no to another round
There’s nothing wrong with hitting up happy hour. But when you start to drink in excess, you’ll wind up packing on weight in your midsection since alcohol is digested as a sugar, and sugar ultimately turns into fat. Think of a bottle of wine as a stack of cookies — both convert into your body the same way, so you should moderate your intake accordingly.
11. Lift weights
You know cardio is critical to tummy toning, but weightlifting is just as clutch since it helps up your body’s lean muscle mass. The more muscle you have, the more efficiently your body processes calories and burns body fat.
So not only will you get a sculpted middle, you’ll also make it so you can eat more without packing on any extra poundage.
12. Stop stressing about your weight
Obsessing over losing weight is counterproductive! Making yourself stressful does crazy things to your body and you will ultimately have a harder time losing weight. So, don’t think too much and overcomplicate things—with weight loss, more often than not, simplicity is best.
If you are really determined to lose weight this year—for good—and you prefer a structured plan to jumpstart your weight loss journey, check out the 2-Week Diet.
The 2-Week Diet program has very similar eating and lifestyle principles to what my still slim great-grandfather adheres to.
It is created by Brian Flatt, fitness trainer to the celebrities.
At the onset, you may think because of the name, the 2-Week Diet is a quick fix and a fad diet. But that is where everyone gets it wrong. And I wouldn’t recommend these quick fixes.
With the 2-Week Diet, there are no “gimmicks” or “tricks”. You lose weight by learning to use your body’s own natural hormones and bio-chemistry. Your body is then conditioned to naturally jumpstart your metabolism and you’ll burn more fat at rest.
The 2-Week diet does not add more stress to your life with grueling cardio sessions and endless gym time. It does not force you to cut out carbs or fat completely, or starve yourself and make you feel miserable.
With the 2-Week Diet, you follow a specific meal plan for 7 days with a list of foods that you should eat more of and foods that you should avoid. You can even continue to eat the foods you love (think ice-cream and chocolate cake), although it is not recommended that you binge on them.
Women who have been on the 2-Week Diet have reportedly lost up to 20 pounds in the first 14 days, and have continued to lose up to 37 pounds in a month.
If you’re a woman who have struggled to lose weight in the past, I urge you to give yourself a chance to transform your health and body in just 14 days with the 2 Week Diet. Click here to read about how my friend Beth, a secret eater who’s struggled with losing weight all her life lost 63 pounds by following the 2 Week Diet.