Wednesday, August 4, 2010

How to Lose Belly Fat REALLY Fast (Naturally & Safely)

If you're looking for the fastest "natural" way to lose belly fat, you're in the right place! In this article I'm going to show you a very effective method anyone can use to naturally reduce stomach fat in a safe, healthy, and quick way. It doesn't involve any expensive/dangerous weight loss pills, starvation diets, or ultra-difficult workouts... just a proven combination of simple diet, exercise, and supplementation techniques that works nearly every time.

After reading this guide you should be able to boost your metabolism and begin burning abdominal fat almost immediately... and continue to do so in one of the fastest ways possible. Within a few days your jeans will begin to feel loose around your hips and you'll experience that jolt of energy and excitement that comes from getting visible weight loss results in a short amount of time.

The method outlined below relies on your body's own natural fat-burning mechanisms. It uses a powerful combination of healthy eating, efficient exercise, and low-cost supplements that works extremely well. Will you lose all your belly fat in 3 days? Heck no! But you could lose a lot -- if not all -- of your stubborn abdominal fat in the next 2 to 6 weeks if you follow these steps carefully.

Sound good? Then let's get started...

Get Motivated and Focused

The fastest fat loss methods all require a great deal of motivation and focus. The more motivated and focused you are on a single reachable goal (like losing 10 pounds of belly fat in 3 weeks) the faster you'll achieve "big" success. On the other side of the coin, if you don't take steps to increase your motivation and focus you're going to get for small, slow results... and very possibly NO RESULTS at all!

A simple and easy way to boost your motivation is to get mad. Try this: just take off your shirt and look at your flabby stomach, love handles, beer belly, stomach rolls, etc. in the mirror. Grab your flab with your hands and squeeze. Think about how much you hate walking around with those extra pounds of ugly belly fat. Think about all the great things in life you're missing out on because you're overweight and out-of-shape.

Get mad. Get angry. Get determined and motivated to take all-out massive action for the next few weeks!

Now sit down and write out a simple, specific goal statement. Something like: "I will lose most of my belly fat by September 31. I will stay motivated and focused. I will eat a healthy diet every day and exercise at least 4 times a week. I will do this because I want to look and feel GREAT and enjoy my life!"

Read that goal statement at least twice a day, preferably once in the morning and once again right before going to bed. Take a moment to close your eyes and visualize yourself fit and lean with no ugly stomach fat. Get as much enjoyment and please as you can out of that positive image in your mind.

If you continue to do this on a daily basis, within just a few days you will become much more energizes, motivated, focused on your goal: getting rid of your dangerous, unhealthy, and extremely unattractive belly fat!


Get Energized

If you want a flat belly, you're gonna have to get and stay energized. People with high energy levels eat healthier, do more effective exercise, and just feel a lot better all around. Here are 3 easy steps to boost your energy and lose fat quicker:

1. Get at least 7 hours of sleep per night.

Believe it or not, there is quite a lot of scientific evidence to show that people who get enough sleep tend to have lower levels of abdominal fat. People who get very little sleep tend to have higher levels. One theory: lack of sleep leads to messed up hormone production. The bodies of chronically tired people tend to produce more stress hormones, including the infamous "belly fat hormone" cortisol. Lack of sleep can also screw up production of leptin and insulin, two extremely important hormones that control hunger levels, blood sugar levels, and body fat storage. Most people need at least 7 hours of quality sleep per night, so do whatever it takes to get at least that amount!

2. Drink a lot of water.

Water is an amazing substance, and definitely one of your best allies in the fight against belly fat. People who drink lots of water have much higher energy levels. They also have faster and stronger metabolisms. Finally, since water is a natural appetite suppressant, drinking it in large amounts lead to less hunger and fewer food cravings. Many fitness and weight loss experts say that it's a good idea to drink a gallon of water per day when trying to shed pounds and reduce body fat levels fast. Do that if you can. If not, be sure to drink at least 70 ounces of pure water each and every day.

3. Eliminate energy-zapping, belly fat-creating foods.

Certain low-quality foods literally kill your energy levels and create new belly fat at the same time... just about every time you eat them! All junk foods -- including sodas, chips, candy, etc. -- fall into this category. They're full of empty calories and the insulin-boosting simple sugars that convert those extra calories into new layers of ugly abdominal flab while providing that energy crash everyone dreads. One of the best ways to boost energy while reducing stomach fat is to simply avoid all foods that contain simple sugars, refined "white" flours, and/or highly-refined oils (especially trans fats!).


Eat the Best Flat Belly Diet

Belly fat reduction is nearly impossible without a good diet. In fact, most experts agree that healthy eating is about 75% of the solution when it comes to shedding fat quickly. The good news is that if you do stick to a clean diet you can easily burn off stomach fat within a matter of weeks or even days. The best "flat belly" diet is one based around whole, natural, unprocessed foods. It contains nearly equal amounts (in terms of calories) of lean protein, healthy fats, and good carbs. This is a proven ratio for losing weight quickly, efficiently, and safely.

The absolute fastest diet for losing belly fat is the paleolithic -- or simply "paleo" -- diet which is based around the natural foods that can be hunted or gathered in nature. So we're talking mainly meats, fish, eggs, leafy green vegetables, nuts, large seeds, some roots/tubers, and small amounts of fresh, raw fruit. Paleo dieters avoid all simple sugars, grains, refined flours, refined oils and fats, and all refined or processed foods. When you eat a paleo diet for a few weeks your belly fat will literally melt away. Plus your energy levels will skyrocket, any health problems you may have should improve dramatically, and you'll almost definitely feel much, much better all around!

If you think that paleo-style eating is too much of an "extreme" diet for you there's another option. You won't lose your belly as quickly but you also won't experience the food cravings that often come from avoiding all grain foods (e.g. breads, pastas, cereals, etc). Basically, you just eat a diet based around quality proteins, healthy fats/oils (like extra-virgin olive oil, natural peanut oil, avocado, unrefined coconut oil, etc.), and minimally-processed good carbs. The best healthy carb options are 100% whole grain foods, beans, legumes, whole fresh fruits, and raw or lightly cooked vegetables.

On this higher-carb diet try to follow a 40/30/30 calorie ratio of carbs/protein/fat (similar to the "Zone" diet method). Eat 4-6 small meals and snacks instead of 2 or 3 big meals. Try to eat some protein about every 3 hours in order to keep energy levels high, blood sugar levels stable, and hunger levels at a minimum. You'll still lose stomach fat quickly and you won't experience a lot of strong hunger and/or food cravings. In fact, this type of diet is the key to "easy" weight loss. ;)

No matter what you do in terms of dieting, cut out all refined sugars, "white" flours, and highly-processed fats (especially trans fats!). And remember: the right diet will almost always lead to belly fat loss. The wrong diet will lead to slow (or even negative) results and frustration. So stick to the best diet you can at least 90% of the time and you'll get some really great results in a minimal amount of time!


The Best Exercise for Burning Stomach Fat

The fastest way to burn stomach fast always involves some form of effective exercise. While it is possible to lose body fat without exercise, the "skinny fat" results that come from diet-only approaches aren't what most people want. Exercise simply provides too many metabolic and hormonal benefits that you can't get from diet alone (or supplements/diet pills for that matter). Regular exercise boosts the metabolism, burns calories, tones, strengthens, and increases lean muscle mass, and even lowers stress better than any diet, drug, pill, or supplement out there!

The best exercise for getting rid of stubborn belly fat is interval-based cardio training combined with full-body strength training/muscle-building exercise. You can burn stomach fat much more efficiently by doing both cardio/aerobic exercise and resistance training, instead of just one or the other. Strength training is proven to help build lean muscle mass, prevent muscle loss during a dieting/calorie cutting program, boost the metabolism (more muscle = faster metabolism), and help burn off ugly abdominal fat very rapidly. Interval-based cardio training, such as HIIT (high intensity interval training), is proven to burn more body fat and less lean muscle tissue. Also, many people notice that by doing short, intense interval workouts they actually burn belly fat first, making it one of the best options for getting rid of tummy flab!


Belly Fat Supplements: The Big Three

Most fat loss supplements don't provide a lot of real benefits. In fact, I'd say that about 90% of the weight loss supplements on the market are total wastes of money. That being said, there are 3 relatively cheap supplements that can really help with fast, healthy fat loss. They are: whey protein, omega 3 fats (e.g. fish oil or krill oil), and quality multi-vitamin/multi-mineral supplements. Whey protein is one of the best proteins you can consume and is perfect for increasing your lean protein intake easily and conveniently. Omega 3 fats are probably the healthiest of all dietary fats and provide a wide array of benefits for losing abdominal fat. Unless you eat a lot of oily fish and seafood you should definitely consider taking a good omega 3 formula. A high-quality multivitamin supplement is a simple and low-cost way to make sure your body has all the nutrients it needs to maximize its metabolism, maintain proper hormone production, and shed belly fat as fast as possible.


Conclusion

So there you have it: a simple guide to the best way to lose belly fat fast and naturally. All you have to do is get motivated and focused, boost your energy naturally, eat a healthy "flat belly" diet, do the best fat-burning exercises, and take a few low-cost "support" supplements. Losing tummy fat really just comes down to two things: reduce or eliminate the "junk" in your diet and do smart exercise a few times each week. If you do only those 2 things you will remove belly fat at a rapid rate. If you add in a few other things like getting plenty of sleep, drinking lots of water, and taking helpful supplements you'll lose your stomach flab even more quickly!

Have a question or comment? Leave your feedback in the space below! :)


Related info: Expert Advice on Abdominal Fat

53 comments:

Anonymous said...

Any suggestions on this when you're on a cross country road trip for a month?

Anonymous said...

I really want to lose this belly fat and am going to the pool on Tuesday. Not a pretty picture. Any suggestions?

viray.juliano said...

I am a 15 year old and i already loss 70lbs t the gym for the 1st 5 months ...i just gotta work on my belly fat and i believe that this article has helped me a lot and made me want to try harder since there are simple steps to follow...thank you for this article...is was very helpful...ill comment back to let you guys know how im progressing

June16,2011
J.V

Anonymous said...

Thank you very much for your direct and no cost information! It has been a blessing. I have my meal and exercise plan ready. I will also add in the extra motivation to fulfill my weight loss goal!

Anonymous said...

Alright this might be pretty suprising but im only 12 and turning 13 this month and I actually have love handels, and BELL FAT and I hate it!!!! Me and my sister both hate are wight and body overall. My family has a family picnic every year at the beach means swimming and its in 4 days any tips on just the right foods to eat (be specific) and the exercises to do because my body is embarassing and don't want the body im in and also what to kill my cravings for sweets? SOMEONE PLEASE HELP!!

Anonymous said...

-Belive it or not im 14 going on 15 and my weight has got out of controll i need to lose weight fast and learn how to keep it off. I get mad at myself sometimes for letting mysrlf get this far, but i know if i try i can get rid of it. Any suggestions how i can loose it quickly?

Dionnie said...

hey there im only 13 and i look like a huge overgrowm grape furit. i have 2 go on vacation 2 flordia in april. and a cruse in december any tips.

Anonymous said...

I eat alot of natual foods. i dont eat pork and unrefined foods. i drink home made smoothies but i do not drink alot of water. i also eat alot of starchy foods such as yam, potatoe, rice, pasta etc due to the fact that i come from a west indian background, but i do alot of walking to try and burn it off. what do i need to avoid to keep off the belly fat. i am not a big person i have always been small i am only 126 pounds.

Anonymous said...

hi, m 20 i luv wearin jeans n luk sxy the way my guy wants me to luk bt nt able to.. ll try al dis hope it wrks

Anonymous said...

i have been diet for 2-3 weeks,and then have been jogging about 1-2KM per day..and have been doing that about 2-3 weeks,but i still havent seen any changes on my tummy.

Anonymous said...

My name is Brian and i weigh 628 Lbs i cant bearly move because of my fat i have awful back pain and join pain im going to try this diet and try some simple exercises and see how it goes cross your fingers ill let you all know how its going ea month . . . and thank you for the advise happy weight loseing 11/28/2011 im going to start tomarow after i get a good night sleep

michelle said...

HEllo i am 13 years old and i rlly need to lose belly fat fast,But i am going to the swimming pool,And thats an ugly picture isnt it,Any suggesions plzhelpppp mee

Gigi said...

Find out how I've been living and eating healthy for years now!. From using Jillians books, to bootcamp exercises, to eating organic and more at http://ethnicembrace.com/blogs/index.php/lifestyle/2010/03/17/day-30-getting-back-in-shape-after-that-

Anonymous said...

finally they have some real advice ,this artical was the most informational 1 that I have read Thank U ,i'm goin 2 get started now!

WYSIWYG said...

Wow this was the best man's advice. I just started nutrisystems and I am getting headaches already and I am only on it for two days. I am gona have to return this nutrisystems. Thanks for the advice.''

Rajeev1109@blogspot.com

Anonymous said...

Am stella, i've got a big tommy fat probs for a long time now i'll try this. I hope it'll work for me. Just wanna noe if i can also take food such rice,yam,pounded yam or drugs such as blood tonic.

Anonymous said...

I am an 7th grade, 5`2 and around 116-118 lbs. I have a pool party for school in 7 weeks. I have tried many diets and workouts to help. They didn't. I NEED to lose belly and thigh fat. How much can I lose in 7 weeks?

Ericka said...

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Anonymous said...

Hi there, i am 48 yrs of age and gained tummy fat over 2 yrs when i lost my mum. I am now trying to lose this tummy fat but i also suffer with osteoarthritis of the spine and panic attacks and i do not go out much, i would rather lose this fat gain some confidence and then go out feeling refreshed and with confidence. Can anyone help please.

:):):) said...

Hi im 15 years old. I occasionally go to gym. I do not understand what u mean by paleo diet, care to say more?

Anonymous said...

I have been doing cardio & a few ab exercises about 4 days a week for almost 6 months now. I have only lost a couple inches off my waist and it does not seem like any more is coming off. I'm 5'4 120 pounds, I'm ok with my body but my gut is the worst thing I hate on me. I have been eating more healthy and trying to cut out sugars. That is the hardest thing for me because sugar is in my daily diet. I drink Adirondack fruit flavor water that is sweetened with splenda. Is this safer than regular sugar? I prefer fruit flavored water over spring water as it goes down much easier.

Anonymous said...

I am really trying to be fit and healthy ! I need an actual daily fit plan . Could you help me organize one?

Anonymous said...

I have used this method and lost 15 pounds in 2 weeks...it really works!

Anonymous said...

I am a 25 year old weight 165 pound i need to loss about 35 pound fast before i go crazy and unhappy with my self plz anybody a littly adivce

Anonymous said...

So i am 15, 5'7 , and weight 140. I have a problem with my belly fat my body is fine everywhere else. i play softball and swim almost everyday and run every once in awhile, ive even tried not eating as much. i leave in like 40 days for a cross country road trip and i want to look my best and dont want to worry about my stomach fat..... can anyone suggest anything to do to lose some of my belly fat before my vacation. if u did.u would b my hero!!!!

Anonymous said...

Hey I have problems with my knees so I can't do much with my legs any cardio training I can do with just upper body?

Anonymous said...

i tried eating a little less calories then my bmi shows i need..... N i lost weight like magic. N now on reaching my desired shape m keeping the calorie intakeconstant. For example if according to my bmi i need 1500cal/day first i did 1200 - 1300cal/day n on reaching the desired target i m keeping 1500cal/day constant. Its amazing

Anonymous said...

Um the best way to lose belly fat is by doin sit ups and if u cant do the sit up put ur feet under the couch and it will be much easier and run alot be active eat apples any kind of fruit vegtibles

Anonymous said...

I need 2 lose about 15 lbs of belly fat in 3 days... any suggestions? I kno its impossible but I want 2 try 2 lose at least some of it.

Anonymous said...

grrrr i'm mad at my flabs.. gonna rip it off!!! i believe in me!!! i can do it!

Anonymous said...

This is great hope it works

Anonymous said...

well im leaving to vacations in 7 days im just gonna try this plan lets see how it turns out im just sooo tired of my belly fat!

maria delacucha said...

Im 15 going on 16 in september well I use to weigh 225 now I weigh 186 ja I eat fruit and veggies everyday im trying to wrigh 135 wish me luck ehh :)

Diamond Are Forever said...

losing your excess can be tough. but follow the drill and you will be fine

Anonymous said...

hi i'm only 13 years old i feel stupid and over weight i have older girl cousins who are pretty and skinny and i feel left out and i need help to loose weight i feel like a loser and just wish i can be just like some of my cousins but it doesn't look like that would ever happen. Any tips or suggestions how i can loose my weight quicky?

Anonymous said...

Ooooo buh bye belly fat *cuts stomach off* jkjk lol

Anonymous said...

Going to the beach on tue and I need to lose my somach!!! But my Parents cook my meals so any suggestions on how to get the meals that help???

Anonymous said...

I hope this helps. I have such an issue with motivation. I'll do my plan for a day then give up cause Im unmotivated and it really is upsetting. Im a mess...

Anonymous said...

I have taken the proper diet and have done exercise and aerobics in evening and i have lost 20 pounds in one week.. It works...

Anonymous said...

Hi I am Jackie. I am only 13 turning 14 in ONE year and school starts in about 4-5 WEEKS!!! I am hoping to lose my belly fat and my love handles so hopefully this will work! Did this work for all of you guys? Well wish me luck.

Anonymous said...

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Whoever read the comment about the ultimate body aplicator (otherwise known as tummy wraps or it works) don't bother, its a crock of shit, a scam, temporary reSults (and I say results loosly as there were none for anyone I know that tried it) and usually you end up bloated and feeling like crap...

The only thing that the wrappers lighten, is your wallet.... Its a scam and I hope this post stops you from making the same mistake I did....

Good luck everyone on your weight loss adventure, this artical is amazing and so straight forward, well done.. :)

Anonymous said...

does this actually work ? I mean, it probably does it's just that I'm not very sure.... Did it help any of you lose fat?

Anonymous said...

Hi I am 13 5,9 and a halve and I weigh 156 pounds. I am going back to school soon and I want to lose fat. Please help!

Anonymous said...

Great advice.... I believe in me, and I know with God and faith all Things are possible... I'm getting started.

Anonymous said...

I am going back to school in a few days and want to lose as much as possible! This is gonna help me a lot thank you!

Anonymous said...

it works i lost good couple of pounds. i went from 10st 7lb to 9st 3lbs in a matter of less than 3 weeks. i lost inches of belly fat, love handles, bum and thigh fat too. i went from size 16 to 10 and looked healthy n great. your motivation will become the weightloss on your scale... mine was as i was losing 4-5 pounds a week. p.s. remember eat takeaway once a week as that confuses ur body any you shift more weight. Good luck you can do it.

Anonymous said...

Do A lot of cardio workouts for 1/2 hour a day get on the treadmill for an hour. Drink lots or WATER

Anonymous said...

Ur 5'2 116-118 is normal for your weight you shouldn't be worried about about it or dieting at all! When you reach 160lbs then freak out.

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Anonymous said...

Hi im 18 years old and i have also struggle with my body weight. Usto to go gym and run etc but gave up cause end up putting weight on by eating one un healthy thing. Im going egypt March how can i loose my body weight quick? I feel massive and want to attract my boyfriend again!

Anonymous said...

Hi, I'm really overweight for my age. I'm 13 years old and I weigh 160 pounds. Most of it is belly fat. I have tried really hard to get rid of it lately, but only a bit belly fat has gone away. I would like to be around 120 pounds. Do you have any really good tips for me so I can lose my belly fat like really fast? It would mean a lot to me if you replied back. Thanks! :)

Anonymous said...

This was very helpful! Thanks. Sorry to point this out but September 31 does not exist, I would know because I was born on the 30th.

Anonymous said...

I'm 13 and I hate to say... But I am F-A-T!!!! I REALLY want to loose my leg fat and Belly fat and arm fat!! Summer JUST started and I'm afraid to go to the beach because of my fatness. I'm really REALLY trying to get rid of this... Just as a 13 year old, It is WAY hard!! I get distracted way too easily and it SUCKS! So I'll take these tips and use them A LOT!!! (I already lost 10 pounds!!) :D :D :) :) :D :D Thanks for this article it helps!!