Are you tired of finding a solution to the problem of how quickly your belly accumulates fat but takes the longest to lose it? You are not the only one. Belly fat is the toughest to lose and the breeding ground for many health issues. Many research studies have found that excess abdominal fat is the cause of heart diseases, type 2 diabetes, and an imbalance of hormones. Hence, you should not be surprised if how to burn belly fat naturally is among the most searched health topics on the internet.
However, with hundreds of solutions that claim to work, how do you separate facts from myths? Can some magical potion or some superfood make that fat around your belly go away?
In this blog, we understand belly fat and natural ways to burn belly fat, which are also science-backed.
How Do I Burn Belly Fat Fast?
Almost everyone with stubborn belly fat wants to lose it by employing all the possible solutions, but it should meet one criterion: show results FAST. However, fast doesn’t mean healthy or even sustainable; instead, one should focus on making simple yet consistent lifestyle changes to get the results.
High-Intensity Workouts (HIIT)
Various studies have shown that high-intensity interval training (HIIT) is among the most effective ways to lose belly fat.
Studies show that high-intensity interval training (HIIT) is one of the most effective exercise methods for belly fat loss. In comparison to moderate-intensity continuous training (MICT), HIIT significantly decreased both total body fat and abdominal fat, per a 2018 meta-analysis published in Sports Medicine.
What causes HIIT to work?
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Elevated metabolism and heart rate
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Increased post-exercise calorie burn, i.e., afterburn effect
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Combination of cardio and strength for maximum fat-burning
Try this: Three to four times a week, a 20-minute session consisting of 30 seconds of strong exertion (such as running or jump squats) followed by 30 to 60 seconds of rest.
Cut Down on Refined Carbs and Sugar
If you are genuinely trying to lose fat, your first hurdle is in your kitchen. Consuming excess sugar and refined carbs, like white bread, pasta, pastries, etc., causes blood sugar levels and insulin to spike, leading to storage of fat, especially around the belly.
According to data from the Framingham Heart Study, visceral fat levels were considerably greater in people who drank more sugary drinks and refined carbohydrates.
Advice: Swap out refined carbohydrates for foods high in fiber, such as whole fruits, quinoa, and oats. Keep an eye out for hidden sugars in sauces and drinks.
Why Is Belly Fat So Hard to Lose?
Some people do everything that needs to be done for belly fat loss, and in most cases, they do it right. Although when it comes to seeing a difference, nothing major is noticeable, why so that? Well, excess calories are not the only culprit for belly fat; it is affected by deeper biological factors.
Genetics and Body Type
Your genes play a major role in deciding where your body stores fat. Someone with a pear-shaped body will find it easier to lose fat in comparison to someone whose body stores fat in the midsection.
The distribution of fat is strongly inherited, according to research published in the Journal of Obesity. Although you cannot alter your genes, you may alter how they manifest through lifestyle, food, and activity choices.
Hormonal Imbalance
A major contributor to belly fat is the stress hormone, known as cortisol. Extreme stress can cause the cortisol level to rise, increasing fat storage around the belly.
The development of belly fat can also be influenced by hormonal abnormalities associated with insulin resistance, thyroid issues, or estrogen dominance.
Consult a healthcare professional to get your hormone health assessed if your efforts to lose belly fat are unsuccessful.
What Causes Belly Fat?
If you want to find out ways to effectively and naturally lose belly fat, you must know the root causes behind its existence.
The following are the major lifestyle factors that can cause belly fat gain:
Poor Diet Choices
If the food you eat daily is mainly processed and is high in trans fat and sugar, it is a major contributor to your abdominal fat. High glycemic index in food leads to insulin spikes and crashes, causing increased feelings of hunger and high storage of fat.
A study published in the American Journal of Clinical Nutrition found that visceral fat buildup is higher in diets high in processed foods than in diets based on whole foods.
Make it right: Emphasize full, authentic foods. To reduce added sugars and bad fats, cook more frequently at home and check food labels.
Sedentary Lifestyle
Another major contributor is a sedentary lifestyle, even if your diet is good. If you end up sitting at the same spot in the same posture for long time, without any movement of the body, it leads to high fat accumulation in your body. A lifestyle like this also hampers insulin sensitivity and hormone levels.
Even among those who routinely exercise, sedentary behavior is independently linked to higher visceral adiposity, according to research published in Diabetes Care.
Make it right: Include micro-movements in your daily routine, such as standing while working, using the stairs, or stretching once each hour.
Alcohol Consumption
Alcohol interferes with the fat metabolism and liver function in your body. It is also high in empty calories while leading to poor food choices. Various studies have proved that alcohol causes belly fat, specifically in men.
Advice: Choose low-sugar options, such as dry wine or clear spirits with soda water, and limit alcohol intake to one or two glasses per week.
How to Lose Belly Fat Naturally?
Losing belly fat is not impossible; you don’t need multiple fat-burning supplements or extreme diets. Losing belly fat naturally is achieved through sustainable and consistent healthy habits.
Eat Whole and Fiber-Rich Foods
Soluble fiber-rich foods can reduce belly fat by slowing digestion, increasing satiety, and assisting with blood sugar regulation.
Excellent fiber sources for reducing abdominal fat:
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Oats
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Beans and lentils
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Berries and apples
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Flaxseed and chia seeds
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Leafy Greens
According to research on Obesity, belly fat decreased by 3.7% over five years for every 10 grams of soluble fiber taken daily.
Bonus Tip: Include a food high in probiotics, such as kimchi or yogurt, to promote gut health, which is becoming more and more connected to controlling weight.
Incorporate Daily Movement
Exercise isn’t just hitting the gym and rigorous workout sessions; even a 30-minute daily walk can bring significant differences when followed by a healthy diet.
Easy strategies to get more activity each day include:
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Taking phone calls or meetings on foot.
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Make use of a standing desk.
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It doesn't matter if you dance, clean, or plant!
Intensity is inferior to consistency. Frequent exercise helps control stress chemicals that lead to fat storage and maintains your metabolism running.
Conclusion
Losing belly fat is not a one-size-fits-all solution; it requires creating a lifestyle that is consistent and helps the body in its natural fat-burning process. Knowing the real causes of your belly fat, following a good diet, daily exercise, and managing stress can help you in losing inches around your waist as well as have long-term good health.
Little adjustments, like HIIT exercises and high-fiber diets, hormone balancing, and cutting back on sugar, can have a big impact.
Your healthiest core is waiting for you if you start where you are, develop enduring habits, and have faith in the process.
FAQs
1. How much time is needed to naturally lose abdominal fat?
Genetics, lifestyle, and consistency all play a role in getting the desired results. Most people begin to notice changes in 4-8 weeks with a healthy diet and regular exercise.
2. Can we reduce belly fat without performing crunches?
Definitely, crunches can help build stronger abdominal muscles, but full-body exercises like high-intensity interval training, a healthy diet, and frequent exercise are necessary and enough to lose weight.
3. Which natural beverage reduces abdominal fat the best?
Apple cider vinegar with warm water, green tea, and lemon water promote fat metabolism, lessen bloating, and suppress hunger.
4. Does abdominal fat result from stress?
Indeed. Prolonged stress raises cortisol levels, which encourage the buildup of fat around the abdomen. Stress management is essential for sustainably losing belly fat.
