Love handles or muffin top, whatever you call the fat on your stomach and hips, makes you nervous for sure.
It doesn’t look pretty and which is more important – it isn’t good for your health.
So, it isn’t a surprise that numerous people are searching for ways how to lose belly fat overnight.
Fat on your hips becomes a bigger issue as you age, and it’s a real problem when you reach 40. But, it can cause health and aesthetic problems when you are younger, too.
Hypertension, obesity, and diabetes are just some of the consequences of fat layers on your stomach and hips.
So, let’s see how to overcome this common problem.
What causes fat on your stomach?
A lot of different things cause fat layers on your belly, so if you have this problem it means you do some of the following:
You drink sodas (soft drinks) every day – If you drink one or two glasses of soda a day you are five times more likely to get fat layers on your belly than someone who doesn’t drink soft drinks. The amount of sugar in sodas is enormous and it makes you crave for food, even when you aren’t that hungry.You eat late at night – If you go to bed with a full stomach your body will not be able to burn fat while you are asleep. Also, eating just before going to bed can cause digestion problems. You should eat at least 3 hours before sleeping. If you are really hungry eat an apple.You eat when you are stressed – Many stressed people eat uncontrollably. When you have emotional problems, for example, you seek comfort in sweets because sugar acts like a drug to your brain. Hence, your increased need for food is caused by the fact that we are surrounded by exotic food which is spicy and it leads to increased stomach acid secretion – and that is a trap. Don’t eat when you are nervous. Drink 2 glasses of water instead.You have a lack of proteins in your diet – Women should intake 20-25 g of protein per meal and men should intake an additional 10 g to stay healthy and slim. If you intake the daily protein requirements you will have a balanced level of sugar in your blood and you will decrease the level of insulin, which will boost your metabolism. Eat turkey and chicken without skin, eggs, and salmon – these are good protein sources.You don’t sleep enough – You should sleep at least 7 hours per day or even better 8 hours.
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What are the consequences of belly fat?
Fat layers on your stomach lead to some serious health consequences, such as cardiovascular disease, diabetes, high blood pressure, high level of cholesterol, obesity.
Here you can read how to fight this problem or prevent it.
So, how to lose belly fat at home:
1. You shouldn’t skip breakfast
Regular and healthy meals are essential for every healthy and slim body.
Some foods can increase fat burning.
Start your day with a healthy breakfast made of some whole grains, yogurt, oatmeal or fruit.
These foods will boost your metabolism and you will burn calories.
Skipping meals leads to storing fat in your body.
Breakfast example: 100g of oatmeal mixed with 240ml of milk, ½ cup of fresh blueberries and one glass of fresh squeezed orange juice.
2. Limit the intake of processed food
You aren’t always aware that some food, especially industrially processed food, contains a large number of calories.
Processed foods like snacks, sweets and similar contain trans fats which make you get fat.
Food products that have a lot of fat, sugar or corn syrup are the most caloric ones. For example, fat meat, meat products, fat cheese, mayonnaise, bakery products, ketchup, all kinds of snacks (sweet, salted), cookies, ice-creams.
Tip: Instead, eat at least 5 vegetable and fruit meals per day, foods high in protein such as chicken or turkey, and food high in omega-3 fatty acids like salmon.
3. Water, water and… water
If you want to get rid of your love handles drink at least 10 glasses of water per day.
That way you will always stay hydrated and fresh.
Drinking two glasses of water before every meal can help you lose up to 300 calories per day.
Also, you can drink green tea which is an appetite suppressant.
Avoid sodas and alcohol because drinking alcohol on a regular basis may cause blood sugar imbalance and fat layers on your belly. If you can’t avoid alcohol choose red wine instead of liqueurs.
Tip: Drink 2 glasses of sparkling water before dinner and you will not overeat.
4. Sleep well
8 hours of sleep is a rule!
Try to sleep well so that you don’t have to compensate a lack of energy with food.
Irregular sleep is the reason for cortisol secretion which causes more fat layers on your waist and on your face.
Tip: To avoid this, you should go to bed at the same time every night.
5. Exercise
Do exercise or any physical activity at least 3 times per week. (1)
But, it’s very important to do the right exercises.
You can reduce your waist size only with high-intensity interval training, which means burning more calories in less time.
Furthermore, you have to combine cardio training with weightlifting and plank.
You will increase your muscles and make your body burn more calories.
6. Get rid of stress
Many stressed people eat uncontrollably.
When you have emotional problems, for example, you seek comfort in sweets because sugar acts like a drug to your brain.
No matter what is the cause of your stress you should be less stressed as possible.
Stress causes increased cortisol secretion which leads to fat belly layers.
7. Diet Pills
If you’ve already tried different diets, exercising, starving yourself and nothing has helped, maybe it’s time to think about weight loss supplements.
Although people may be skeptical, there are pills which are safe, natural, and may really help you lose weight.
