Losing those stubborn last 10 pounds can be so frustrating. Believe me, I feel your pain. But don’t worry, I’ve got some super simple tips that’ll help you get of that belly fat once and for all.
Here’s the deal- sometimes we make fat loss more complicated that it actually is. To drop body fat you’ve just got to commit to making a few lifestyle tweaks. You can make them all in one go, or try one or two every few weeks and see which ones feel right for you.
Now I’m not gonna give away all my secrets just yet. But let’s just say it involves eating foods you actually like (yay!), doing fun workouts that won’t make you wanna hurl (woohoo!) and kicking stress to the curb (hallejulah!).
So if you’re tired of yo-yo dieting and busting your butt with no results, get ready to wave goodbye to that wobbly middle with our 10 easy ways to lose body fat.
- 1 Avoid Processed Food
- 2 Eat good fats
- 3 Go For Intermittent Fasting
- 4 Exercise Moderately Along With Weights
- 5 Take A Walk
- 6 Cut Back On Bad Fats, While Strategically Cutting Back On Carbohydrates
- 7 How To Reduce Body Fat Quickly: Complex Carbohydrates And Weight Loss
- 8 The Best Time To Eat Complex Carbohydrates For Fat Loss
- 9 Get More Probiotics
- 10 Mix Up Your Exercise Sessions
- 11 Easy Ways To Lose Body Fat – Summary
- 12 Author
Avoid Processed Food
According to Dr. Fenster (M.D and professor of culinary medicine at the Kansas Health Science Center), the top sources of unwanted fats aren’t meat and poultry, but breads, baked goods, oils and condiments. These UPPs often contain unhealthy fats paired with tons of added sugar and salt, making them super addictive.
And get this – the average American eats 152 pounds of refined sugar every year! That insane amount of sugar can really mess with blood sugar and insulin levels, leading to increased fat storage. As Dr. Fenster explains, “Decreasing caloric intake spurs the body to utilize its fat reserves, thus decreasing the percentage of body fat.”
The bottom line is, all those tempting UPPs like pastries, chips, and margarines cause overeating and weight gain. Cutting back on sugary, processed foods is key for regulating blood sugar, insulin, and increasing fat loss.
Eat good fats
Eating beneficial fats like polyunsaturated fats actually helps you lose weight. The good fats slow down digestion so you feel full and satisfied longer after eating. So no more hangry snacking between meals leading to weight gain.
Instead of low-fat, focus on heart-healthy monounsaturated and polyunsaturated fats by choosing foods like fish, avocado, olive oil, eggs, nuts, seeds and even a little dark chocolate.
But steer clear of harmful trans fats that lurk in fried foods, baked goods, vegetable oils, and processed snacks. Those are waistline enemies for sure.
By enjoying more delicious good fats at meals, you’ll curb cravings and watch that belly fat disappear. Plus you’ll feel energized. So it’s a win-win!
Go For Intermittent Fasting
If that stubborn belly fat won’t budge, it might be time to try some intermittent fasting (IF).
Here’s the 4-1-1 on this eating pattern that involves fasting for short periods of time to lose weight. Studies show intermittent fasting kickstarts fat burning – and several methods can help you ditch those love handles fast.
You’ve got these options:
- Alternate day fasting: means you fast every other day while eating normally on non-fasting days. There’s also a modified version where you eat just 25-30% of your typical intake on fasting days.
- The trendy 5:2 diet: has you fasting for 2 days out of the week and eating normally the other 5 days. On fasting days, you consume 500-600 calories.
- With the 16/8 method: you fast for 16 hours but eat whatever you want during the other 8 hour window, like from noon to 8pm. Research shows eating this way leads to consuming fewer calories and shedding fat.
The key is avoiding overdoing it on non-fasting days. Stick with healthy, nutritious foods when you do eat. Pretty soon, intermittent fasting can help you finally see that scale start to tip in your favor. And you may just notice some other health perks like better focus, more energy, and reduced inflammation.
Exercise Moderately Along With Weights
Losing weight safely when you’ve got a lot of excess body fat takes patience and smart strategizing. No need to go hardcore too quickly only to get injured or burnt out.
Here’s the best way to ease into a fat-burning program if you’re significantly overweight (over 25% body fat for men, 30% for ladies). Start with weight training using lighter weights and higher reps along with some low-intensity aerobics. This kickstarts fat burning without overtaxing your bod.
Once you build a base, gradually amp up the intensity. Moderate aerobics at around 70% of your max heart rate for 30-60 minutes torches body fat like nobody’s business. But don’t jump into high intensity right away. Slow and steady progress is key.
For maximum fat-burning results, combine lower-intensity strength training and moderate aerobics. This dynamic duo works wonders. With smart pacing and a blend of weights and cardio, you’ll safely melt away major pounds and inches. Be patient with yourself and stick with it,
Below is a great video by Improved health for beginners strength training.
Take A Walk
Walking is the perfect low impact aerobic exercise for losing body fat, especially if you’re obese. It gently works all areas of the body by using those big muscle groups. And the best part is that it’s super low stress.
Unlike more intense workouts, walking is easy on the joints while torching calories and fat. Simply by strolling more throughout your day – whether that’s taking the stairs instead of the elevator or volunteering to walk the doggo – you can easily build walking into your routine.
No need for fancy equipment or gym memberships. Just lace up your sneakers and head out the door for a calorie-blasting, fat-frying power walk around the block. Going with a buddy can make it even more fun.
Slow and steady wins the race when it comes to lasting weight loss. Consistent walking helps shed pounds safely without wear and tear on the body. Plus it clears your head, reduces stress, and gives you energy.
Cut Back On Bad Fats, While Strategically Cutting Back On Carbohydrates
It goes without saying that the wrong kind of fat increases weight gain, otherwise most of us would be on the “all fries you can eat diet”. But why is bad fat, well..bad? Essentially bad fats increase inflammation, impair liver function and if that wasn’t enough add inches to the waist line.
Here’s another thing to consider when taking in the wrong kind of fats; the body typically will burn carbohydrates for fuel and use protein for repair, so what you have are these “bad fats” floating around creating gains and doing damage to the body. So if you want to get lean, cut back on the bad fats while increasing the good types of fat.
What Are Good Fats?
What are the good fats? Glad you asked. Good fats will be things like omega-3 and omega-6 fatty acids. These fats are actually fat-burning, as they increase metabolic function (this is the rate in which the body uses stored energy).
Some of the most beneficial ways to get plenty of good fats, Omega 3 in particular, is through fish or fish oils. The Omega 3 in this will help decreases inflammation, balance hormones, help alleviate depression and reduce symptoms of arthritis (to name just a few of the benefits). It’s for this reason getti there use should be encouraged on a day to day basis.
How To Reduce Body Fat Quickly: Complex Carbohydrates And Weight Loss
If you’ve ever wondered how to reduce body fat quickly without depriving yourself, then here’s the answer- increase those complex carbs! These include sweet potatoes, beans, oats and brown rice, all of them rev up your metabolism without spiking insulin like simple sugars. That means no new fat storage. To maximize fat burn, complex carbs are your go-to.
Fill up on high fiber foods like legumes, greens, and certain fruits and veggies too. Fiber keeps you feeling full longer and pushes fat out of the body. Aim for at least 30g daily, or 40g for accelerated fat loss.
Complex carbs also include:
- Brown rice
- Black Beans
- Black-Eyed Peas
- Garbanzo Beans (chickpeas)
- Green Peas
- Kidney Beans
- Lima Beans
- Navy Beans
The Best Time To Eat Complex Carbohydrates For Fat Loss
Yes, timing is everything when it comes to carbs and fat loss.
The optimal time to eat complex carbs for maximum fat burning is earlier in the day, before 6pm. Complex carbs like oats, brown rice, and quinoa help rev up your metabolism and provide steady energy when eaten in the morning and afternoon.
But eating lots of carbs at night can spell diet disaster. Here’s why: at night your body isn’t as active and doesn’t need the same amount of energy. Consuming too many carbs later in the day increases the chance those excess carbs will get stored as fat rather than burned for fuel. Yikes!
So focus your carb intake in the first half of the day when you’ll use that energy to, you know, live your life. Doing activities, working out, running errands – that’s when your body can put complex carbs to good use.
Come evening when you’re winding down, go lighter on the carbs to avoid unwanted fat storage. Save those more indulgent carby treats as occasional desserts after a workout when your body needs quick muscle fuel.
For better health, it’s recommended that you should have at least 30 grams of fiber a day. If you’re looking for increased fat loss, add another 10 grams to that.
Bonus Easy Fat Loss Tip:
Here’s a tasty little hack I picked up for getting more fat-burning fiber: add some prunes to your oatmeal or munch on them as a snack.
Prunes are packed with fiber that fills you up, helps slim your midsection, and keeps your digestion regular – win win! You don’t have to do this every single day, but it’s an easy way to up your fiber on busy mornings when you don’t have time for a fiber-filled feast.
Get More Probiotics
Want to lose weight and keep it off for good? Focus on balancing the gut bacteria!
Here’s the deal: Our guts host trillions of microorganisms, including bacteria that affect how we process food and store fat. The more beneficial bugs you have, the better your chances of blasting belly fat.
Load up on prebiotic foods like garlic, onion, leeks, and artichokes to feed the healthy gut bugs and stimulate their growth. And pile on the probiotics too – these good bacteria come from fermented foods like kimchi, kefir, sauerkraut, tempeh, and yogurt. Studies show probiotic-rich foods promote weight loss!
Also, fill your plate with tons of fiber-rich fruits, veggies and whole grains. Fiber feeds the good bacteria in your gut, leading to better digestion and less weight gain. Aim for 75% of your meals to be plant-based.
Balancing your gut bacteria with more prebiotics, probiotics, and fiber is key to lasting weight loss and health. Time to give your gut some love by eating more diverse plants, fermented foods and ancient grains! Say bye-bye to belly fat and hello to a healthier,
Mix Up Your Exercise Sessions
Mixing up your exercise routine is key for blasting through weight loss plateaus and beatings boredom so you don’t fall off the wagon. If your workouts feel dull, your metabolism and motivation can plateau too.
The solution? Switch it up and try different aerobic activities to rejuvenate your regimen. When you vary your cardio, you’ll reap unique fat-burning benefits from each different exercise to really rev that metabolism.
Some quick ways to spice up your fitness routine: swap the elliptical for a Zumba class, trade your usual jog for a bike ride, or take your strength workout outside with resistance bands. Shake up your sessions with cross-training – do yoga one day, hit the weights the next, then go for a swim. Your body will never adapt, and the pounds will keep melting off!
The more you mix up your workouts, the faster you’ll lose weight thanks to the metabolic boost from different activities. A varied fitness routine also keeps you engaged so you stick with it. Let’s beat boredom and kick up the fat burn by changing up our exercise – our bodies and minds will thank us!
Fat loss bonuds tip: Exercise first thing in the morning on an empty stomach. What happens is that glycogen stores are depleted around these times, meaning that fat is used more directly for fuel. In a lot of cases, this has been a good fat burning strategy.
Easy Ways To Lose Body Fat – Summary
We’ve covered tons of easy ways to lose body fat. These tips can ignite your body’s fat-burning potential and help you slim down for good.
Don’t worry if you feel overwhelmed or aren’t seeing results yet. Meaningful change takes time and consistency. Just focus on making small, sustainable tweaks – they all add up! Celebrate little victories like passing on dessert, choosing chicken over beef, or walking 10 extra minutes.
If you need more guidance to reach your goals, no problem! I’m here to provide as much support and fat-loss advice as you need.