How To Lose Belly Fat Naturally
How To Burn Belly Fat Gets Searched On Google Approximately Eighteen Thousand Times A Month, so never fear you’re not alone. Most of us do or will have this problem at one point in our life.
We’re going to start with how to lose belly fat naturally. If you can do it the natural way, you’ll be better off. So we’ll start with the best way first and work our way down.
Natural ways to lose belly fat are things like exercising, yoga, healthy weight loss diets, some home remedies like apple cider vinegar, and more. We’ll cover this in more detail below.
Best Exercises To Lose Belly Fat
We have this first because we think this is the best type of workout to lose weight. HIIT stands for High-Intensity Interval Training. HIIT is not any specific exercise; it’s the way you do your training. For instance, we recommend you use HIIT with Sprinting, Cycling, and Rowing.
It’s more important to focus on speed than the resistance. You should try to reach between 85-90% of your max heart rate during the work intervals rate. By reaching that goal will lead to more significant fat loss.
When you do your workout, stay at that high-intensity level for as long as possible. For beginners, start with 80% of your max intensity for 20 second periods.
Actively rest while walking for 40 seconds. Now you repeat the whole process for the desired amount of time. With time your body will get used to this, and you’ll have to go for more extended periods.
I know it’s a weird name, right? It’s a good workout, though.
A burpee is starting in standing position and squatting down, putting your hands on the floor. Now kick your feet out behind you to go into a push-up position. Now do a push-up then bring your legs back up to go back into the standing position.
For a reverse crunch, you lie on your back with your hands flat on the floor by your hips. Your knees should be bent just a little bit past a sitting position.
With a typical crunch, you raise your body, but Instead of lifting your body like a standard crunch, you lift your legs above your chest until your butt just comes off the floor.
To do a bicycle crunch, lay flat on your back with your hands behind your head. Lift your legs and your upper body until you’re in a banana shape.
Now you want to twist your body until your right elbow touches your left knee. Now turn the other way until your left elbow touches your right knee.
Be sure to keep your ab muscles tight.
Now you just continue this process.
Crunches are similar to sit-ups. Lay flat on your back and bend your knees. Put your hands across your chest in an x position.
Lift your upper body halfway and hold it for two seconds. Make sure your lower back remains on the floor at all times.
Jack Knife Sit-up
To do this exercise, you lie flat on your back legs straight with your arms stretched straight above your head. You should lift your arms off the floor.
You raise your legs and upper body at the same time and touch your feet. You hold this position for about 3 seconds.
Remember to breathe out when you go up and breathe in when you go back down.
Lay on your back, bend your knees, and put your fingertips on your ears. Lift your upper body to your thighs. Go steady and slow, but make sure you keep your feet flat on the floor.
Now bring your body back down to the floor. You’ve just done your first sit-up.
To do this exercise, get into a push-up position with your arms extended all the way out. Your hands should be directly under your shoulders. Have your fingers facing slightly outward and forward.
Keep your core tight by squeezing your stomach muscles. Now pull one knee up into your stomach. Make sure your knees don’t touch the floor.
Bring your leg back down into the push-up position and repeat the same process with the other leg.
Stand with your feet aligned with your shoulders. Your toes should point out, and your knees bent slightly.
Hold a kettlebell with two hands between your legs. Make sure your lower back is arched and bend your hips back.
The kettlebell needs to be between and behind your legs.
Now you extend your hips to swing the weight up.
Now bring the weight back down between your legs until the weight hits your butt. Immediately begin your next rep.
To do the Turkish get-up, you’ll need a dumbbell.
Lie on your back with your dumbbell in one hand.
On the same side you’re holding the dumbbell you should bend your knee till it’s at a 90-degree angle.
For example, if the dumbbell is in your left hand, bend your left knee.
Your other leg should remain straight. Now with your legs in that position, raise the dumbbell into the air.
Keep your arm locked straight out; only your upper body should move into a sit-up position.
Throw your hips into the air and push your straight leg behind you till it’s underneath your body.
The weight should be on the hand that’s not holding the dumbbell.
Now shift the weight onto your front foot and knee while you bring your torso up.
Keep the dumbbell lifted the entire time and go to a full standing position. Now you can slowly lower back to the ground.
Dumbell Overhead Lunge
To do this exercise, hold a dumbbell in one hand with your palm facing in.
Lift the dumbbell above your head and keep your arm locked in.
Take a step forward with the opposite leg and bend your knees like you’re going to kneel on one knee.
Don’t let your knee touch the floor.
Now go back up and stand straight. Continue until you’ve reached the desired amount of reps.
Now switch off and do the other side.
Side-to-Side Medicine Ball Slams
Start with your feet shoulder-width apart.
Set the ball next to your foot on your right or left side.
Whichever side you prefer is fine.
Keeping your core tight, reach down, and pick the ball up with both hands.
Raise the ball above your head, with as much force as possible, slam it next to your opposite foot.
Remember to control your energy and keep your core tight.
Now pick up the ball and do the same next to the opposite foot.
Overhead Medicine Ball Slams
Overhead medicine ball slams are similar to side to side medicine ball slams.
Stand with your feet shoulder-width apart.
Hold the ball with two hands and slam it into the ground.
As the ball bounces up, catch it and repeat.
Remember to tighten your core and control your energy.
Lay on your back with your knees bent in a sit-up position.
Arms straight by your side lift only your shoulders off the floor.
Turn your body to the right and touch your right heel.
Now turn the opposite direction and touch your left heel.
Remember to keep your core tight.
Repeat this for the desired amount of reps.
Start sitting on the floor with your knees bent at a 90-degree angle.
Now lift your feet off the floor and clasp your hands together.
Now twist your upper body back and forth.
Make sure to keep your core tight.
Only your upper body should turn.
Lying Leg Raises
To do lying leg raises lay on the floor with your hands by your sides.
Your palms should be facing down. Start with your legs lifted just above the floor.
Now lift your legs up until they’re straight up in the air.
Bring your legs back down, but don’t touch the floor.
Do this for as many reps as you choose.
Running On An Incline
Running on an incline will increase your workout effort and help you lose more weight than regular Running.
With most treadmills, you’re able to set them to run on an incline.
Lying Alternate Toe Taps
Lay down on the floor with your hands over your head.
Spread your hands out, so they’re in a Y position. Make sure you maintain a neutral spine at all times.
Now bring your right arm and your left leg up at the same time until they touch. Don’t bend your neck; keep your head aligned with your spine.
Now go back down into your starting position and do the same thing with your opposite arm and leg.
Congratulations, You’re doing lying alternate toe taps!
Lie down on your back with your hands at your sides.
Extend your legs straight out and lift them off the floor.
Now move your legs like you are walking.
While your right leg is going up, your left leg should be going down.
What Exercise Burns The Most Belly Fat
Walking, Jogging, and Running are all great ways to burn belly fat.
These exercises don’t require any equipment.
Walking is perfect for beginners, and when you’re comfortable with that, you can move up to jogging and then running.
It’s also great if you can afford a treadmill, then you can workout comfortably indoors.
If not, it’s okay; you can still do these exercises without equipment.
If you’re advanced, then HIIT is one of the most effective workout methods.
How To Lose Belly Fat At Home
To lose belly fat at home, you can do a lot of the exercises mentioned above.
Some of the most common are sit-ups, crunches, and bicycle crunches.
Also the other ones we mentioned walking, jogging and running.
Losing Lower Belly Fat
Having a lot of sugar will make you gain weight.
Weight gain happens because sugar is half glucose and half fructose.
When you overeat sugar, it will overload your liver.
When it overloads your liver, then your liver will turn the sugar into fat.
There are some health benefits to dietary fat.
Dietary fat can help you lose weight.
Another advantage is Some fats can help you feel more satisfied.
When you’re not hungry, you won’t eat as much, which will lead to weight loss.
If you want to lose weight, cut the carbs.
When you cut carbs, your appetite will go down, and it will be much easier to lose weight.
Lower carbs will also help you lose water weight fast.
Drinking water will boost your metabolism.
Raising your metabolism will help you burn calories. If you drink water, it will also make you feel fuller.
It’s best to do it right before you eat; that way, you won’t eat as much.
WebMD states drinking water before meals will give you an average reduction intake of 75 calories per meal.
It’s not necessary to do cardio to lose weight.
But you will be able to lose weight faster by doing cardio along with a healthy diet.
The key is to burn more calories than the number of calories you take in as long as you remember that weight loss will be easier.
According to WebMD, you’re better off with a morning workout. People who exercise in the morning will likely stick with it.
Morning exercise can also help you sleep better at night.
Watch Your Calories
To lose weight, you need to make sure you burn more calories than you eat.
You should keep track of your calories; it will help you lose weight.
Various studies have shown that protein can reduce cravings by 60%. Protein also boosts your metabolism by 80-100 calories a day.
Protein is a very effective way to promote weight loss and also is essential for muscle building.
No or Less Alcohol
Alcohol will give your body calories but will provide minimal nutrients. There are approximately 155 calories in a can of beer.
Alcohol is one of the weight loss biggest enemies.
Eat At Home
Research from the journal of the American Dietetic Association says your chances of gaining weight increase with just one takeout meal.
If you eat more meals at home, you are likely to consume 200 fewer calories than people that eat out regularly.
According to Healthline, Not enough sleep can increase the likelihood of obesity by 89% in children.
In adults, it is about a 55% increase. Studies also show people who don’t get enough sleep have an increased appetite.
The healthy rest needed for adults is 7-9 hours but varies with each age group.
Dietary fiber is excellent for weight loss.
It will form a gel that stays in your stomach; it will slow the movement of food through your system.
Dietary fiber all adds up to you having a feeling of being full. And the result is weight loss.
Foods To Burn Fat
- Chicken Breast
- Boiled Potatoes
- Cottage Cheese
- Whole Grains
- Chili Pepper
- Chia Seeds
- Coconut Oil
Belly Fat Burning Fruit
- Stone Fruits
- Passion Fruit
Vegetables That Burn Fat
- Split Peas
- Chili Peppers
- Hot Peppers
- Chewing Gum
- Black Pepper
Best Diets For Belly Fat
Nutrisystem is kind of cool. They make it easy to have a diet plan. There’s no trying to decide what type of food you’re going to cook.
The meal plan is all laid out for you.
All you do is follow the plan: no counting calories and no stressing out about healthy recipes.
But you still have to stick to the diet to lose weight.
The meals don’t taste as good as the TV commercials say. But for a healthy diet, it isn’t half bad.
Nutrisystem will cost you anywhere from $8-$12 a day, depending on which meal plan you choose. That includes three meals a day and two snacks for women.
For men, they give four snacks a day because men need more calories in their diet.
Belly Fat Keto Diet
Just to be clear, it’s not called a Belly Fat Keto Diet. It’s just a keto or ketogenic diet. I had to write it like that so that I could get that keyword in. LOL!
A ketogenic diet is a low-carb, high-fat diet. According to Healthline, 20 studies prove this diet will help you lose weight.
On top of that, this diet may help against diabetes, cancer, epilepsy, and Alzheimer’s.
With a keto diet, you reduce carbohydrate intake and replace it with fat. When you replace it with fat, it puts your body into a metabolic state they call ketosis.
When this starts, your body will become much more efficient at burning fat for energy.
Also, the liver will start burning fat into ketones, which will supply more energy for the brain.
Atkins diet is one of the easier ones to maintain. The food they allow you to eat is pretty good. They let you eat things like meat, poultry, seafood, eggs, butter, oils, cheese. Not bad for a weight loss diet, right?
Some of the things you won’t be allowed to have with this diet plan are bread, pasta, potatoes, chips, cookies, candy.
Low Carb Diet
With a low-carb diet, you cut back on the number of carbohydrates you eat. Instead of carbs, you try to eat things like vegetables, healthful fats, and proteins.
If the intake of carbs is more than the body needs, the body stores them in the liver and muscles to use at a later time.
If the body doesn’t use the stored carbs, it converts it into fat.
With Intermittent Fasting, you stop eating partially or totally for a certain amount of time before you start regularly eating again.
There are several ways to do it. It all depends on the time you want to fast. But when it comes down to it, you don’t eat during a specific time, and when you do it, you’re able to eat regular meals.
For example, if you decide to fast 12 hours a day, you might do it from 6 p.m. to 6 a.m. During that time, you’re not allowed to eat anything. After 6 a.m. you can eat all day until 6 p.m.
Interment Fasting would be an excellent time to get some praying done since your fasting anyways. LOL! I’m Just Kidding!
We should be fasting and praying even when we’re not trying to lose weight.
A Plant-based diet is mostly, if not entirely, a diet consisting of food from plants.
This diet can include anything from plants like beans, legumes, nuts, seeds, oils, whole grains, fruits, and vegetables.
To be honest, I don’t know if I could see myself going on this diet. I guess I just love meat too much for a plant-based diet.
Don’t let that stop you, though if you’re the kind of person that likes this sort of food, you should go for it.
The Paleo Diet
The Paleo Diet is a whole-food-based diet along with physical activity. This diet could help with diabetes, obesity, and heart disease.
Some of the foods you can eat on this diet include meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils.
Foods you should avoid are included in the list below.
- processed foods
- sugar soft drinks
- most dairy products
- artificial sweeteners
- vegetable oils
This diet doesn’t seem half bad.
Along with weight loss, low-fat diets could improve cholesterol and prevent heartburn. A low-fat diet works by reducing your fat and calorie intake.
Some low-fat foods include beans, legumes, tart cherry juice, cruciferous vegetables, egg whites, low-fat dairy, chicken breast, lean fish, ancient grains, mushrooms, garlic, sweet potatoes fruits, leafy greens.
The Mediterranean Diet
The Mediterranean diet is similar to a plant-based diet. You eat fruits, vegetables, nuts, herbs, beans, and whole grains.
Unlike the plant-based diet with the Mediterranean diet, you eat fish twice a week, and red wine is allowed on occasion.
In this diet plan, you can eat whatever you want. This diet sounds excellent already!
No wonder this is one of the most popular diets in the world. For your meal plan, each food has a certain number of points based on calorie count, sugar, saturated fat, and protein it has in it.
Instead of focusing on what you can and can’t eat, they focus on the amount of food. So you will still be able to eat whatever you want.
The DASH Diet
The DASH diet is fantastic because not only does it help for weight loss, the DASH diet could lower your blood pressure and reduces the risk of many diseases.
Some of the diseases include stroke, heart disease, cancer, heart failure, kidney stones, and diabetes.
The DASH diet includes fruits, vegetables, low-fat and nonfat dairy, nuts, beans, and seeds.
Drinks That Burn Belly Fat
Green Tea For Belly Fat
Green tea will help with weight loss. It will help burn fat by helping the body’s metabolism be more efficient.
The caffeine in green tea and an antioxidant called catechin will speed up your body’s metabolism.
The catechin in green tea not only boosts your metabolism catechin also breaks down excess fats.
Just keep in mind research shows that weight-loss benefits from green tea will most likely be small.
Peppermint tea has more than one benefit.
Peppermint tea could improve your sleep. It could also help with seasonal allergies, improve concentration, fight bacterial infections, relieves menstrual cramps, boosts energy, relieves clogged sinuses, relieves headaches, freshens your breath.
And last but not least helps you lose weight. There’s too little research to say for sure that peppermint tea aids in weight loss. If you’re trying to lose weight, it’s probably better to try an alternative drink.
Black tea antioxidants help regulate cholesterol levels, improve heart health, and boost immunity and energy levels. On top of all this, it also regulates weight loss.
The flavonoids in black tea will prevent inflammation-induced obesity, and lower triglyceride levels and visceral fat. Black tea only has two calories per cup.
Ginger will stimulate digestion, decrease inflammation, and will suppress your appetite. Because of this, ginger tea could help with weight loss.
It is best to drink ginger tea along with a healthy weight loss diet and physical activity.
The caffeine in coffee will boost your metabolism, helping you burn more calories, and because of this, you’ll lose weight.
But be careful not to drink more than the recommended amount; it can result in headaches, jitters, rapid heartbeat, and stomach problems. None of that sounds very inviting.
30-50% of adults trying to lose weight will increase their water intake. It’s no wonder since studies have shown drinking water can assist in weight loss.
Water will help suppress your appetite. It will make you feel fuller that way; you’ll eat less.
Another thing water does is help you burn calories. Coldwater is even better; the body will heat the water for digestion.
While it’s heating the water, the body will burn energy or calories.
There’s little evidence, but some people say honey suppresses your appetite and activates hormones.
They also think cinnamon may activate thermogenesis. Thermogenesis is where your body will create heat and burn calories in the process.
Protein will boost your metabolism and suppress your appetite. Protein will make it easier to lose body fat without losing muscle.
Just be sure to continue eating a healthy diet along with it.
Pineapple juice is not something we would recommend for weight loss. Although pineapple juice has various other health benefits, one 8 ounce cup of pineapple juice has about 130 calories.
The trick for weight loss is to decrease calorie intake. You wouldn’t want to drink something with that many calories.
There are other drinks more beneficial for weight loss.
A lot of people say celery juice helps with weight loss. As of now, there are no studies to back this up.
Until further research, it’s probably not something you should count on.
Apple Cider Vinegar For Belly Fat
Apple cider vinegar has various health benefits, and burning fat off is one of them. Apple cider vinegar has acetic acid that can assist in weight loss.
Apple cider vinegar does six things to promote weight loss, lowers blood sugar levels, improves metabolism, decreases insulin levels, reduces fat storage, burns fat, and suppresses appetite.
Although the research only involved animals, the studies look very promising. Apple cider vinegar is one we recommend not only for weight loss benefits, but apple cider vinegar has other health benefits.
Apple Cider Vinegar Belly Fat Recipe
Here is a recipe we got from Healthline.
Round one: Dilute 15 milliliters (ml) of AVC in 500 mL of water and drink it every day for 12 weeks.
Round two: Dilute 30 mL of AVC in 500 mL of water and drink it every day for 12 weeks
How Long Does It Take To Lose Belly Fat
According to Healthline, to lose 1 pound, you have to burn around 3,500 calories. One pound of fat is equal to 3,500 calories. To lose 4 pounds a month, you would have to eliminate 500 calories a day from your meals. That would be 1 pound of weight loss every week.
Of course, this way of calculating is not flawless. Weight loss will be different for every person, but the more exercise you get, the more weight you lose.
What Causes Belly Fat
Several things cause belly fat, including a bad diet, insufficient exercise, genetics, stress, smoking, and more.
We’ll discuss this in more detail below.
Belly Fat From Stress
Stress can increase cortisol if cortisol stays too high for long periods; it could increase the amount of fat in your belly.
If this is the kind of fat you have, then you need to manage your stress. There is more than one way to deal with stress naturally. Some of these include yoga, meditation, and exercise.
Foods That Cause Belly Fat
You want to avoid foods with simple carbs. We listed some examples below.
- White Bread
- White Rice
Smoking for Weight Loss
Some people use smoking for an appetite suppressant. We don’t recommend this, though. Smoking has various side effects, including lung cancer.
Genetics can play a role in your weight, but that doesn’t mean just because you have bad genetics; there’s nothing you do about it.
Follow some of these routines, and you will still be able to shed the pounds.
Types Of Belly Fat
You have two main types of belly fat.
- Subcutaneous fat
- This type of fat is just below the skin
- Visceral Fat
- This type of fat is deep inside your body. It surrounds your main organs, the heart, intestine, kidneys, pancreas, and liver.
Easier ways To Lose Belly Fat
We went over all the natural ways to lose belly fat. There are still some other ways to lose weight, such as pills.
We have listed some common weight loss pills below.
Pills For Belly Fat
- Garcinia Cambogia Extract
- Caffeine Pills
- Orlistat (Alli)
- Raspberry Ketones
- Green Coffee Bean Extract
- Green Tea Extract
- Conjugated Linoleic Acid (CLA)
- Bitter Orange / Synephrine
- Orlistat (Xenical)
- Naltrexone HCI and bupropion (Contrave)
- Liraglutide (Saxenda)
Belly Fat From Menopause
Because estrogen levels drop as women go through menopause, women are more likely to get belly fat during this time.
You can still burn fat with a healthy diet and a good workout plan.
How To Lose Belly Fat For Kids
You should speak to your doctor if your child is overweight. Weight loss for kids varies with age, gender, and height.
Most Effective Way To Lose Belly Fat
The most effective way to lose belly fat is to workout along with one of the diets above. Keep Going even when you don’t feel like it.
The Difference Between Successful and Unsuccessful People. Successful
People Keep Going Even When There’s No Motivation Left, Unsuccessful People Give Up And Quit As Soon As The Motivation Runs Out.