Losing weight is not as easy as it sounds. Weight loss is hard work and requires a lot of dedication, motivation, and commitment to achieve even the smallest results.
If you are struggling with losing belly fat or any other kind of fat for that matter then this article will be perfect for you!
Why my belly fat is not reducing?
Here are some reasons why your belly fat is not reducing.
1. You are not having enough sleep! Sleep is very important for your body to perform all the activities correctly, if you are lacking sleep then you will feel tired and it will be difficult for you to do any kind of exercise which promotes weight loss. If you want to lose belly fat then make sure that you have at least 7-8 hours of sleep, this will help you feel healthy and active.
2. You are having too much salt! Eating salty food every day can be bad for your health as it can contribute to water retention which makes you bloat up. If you are developing a potbelly then start cutting down and limit the amount of salt intake as it will help you lose weight and reduce bloating, as salt promotes water retention.
3. You are eating junk! Junk food is basically no good for your health as it contains a lot of calories and fat which is not good for your body and very hard to burn. So if you are eating junk food then stop it immediately, replace it with healthy snacks like fruits and vegetables, drink lots of water every day and see the change in your belly fat!
4. You are not working out enough! You cant lose weight without exercise because in order to reduce weight you will have to work out and burn calories with exercise. If you don’t include exercise in your daily routine then your body will accumulate more and more fat which is unhealthy for your body and may lead to many diseases.
5. You are eating too much! We already know that junk food is bad for your health, but what about healthy foods? Yes, you heard it right healthy foods can also be very fattening because most of the time we eat more than our body requires. The secret to weight loss is not only limiting your calorie intake but also letting your body burn more calories than you consume every day. So start counting your calorie intake and let see the difference yourself!
6. You are drinking too many sugary beverages! Do you know that most of the daily amount of sugar is not consumed through candy bars but instead it is added to almost everything we eat which is not good for our health. If you are drinking fruit juices, soft drinks, or sweet tea every day then stop it right now, these kind of beverages have a huge amount of sugar which lead to weight gain if consumed in large amounts daily. Not just that but also these beverages can cause many diseases because of the artificial sugars and chemicals that are added to them. So start drinking water and cut down the amount of sugary beverages you drink every day!
7. Stress is making you fatter! Did you know that stress can cause weight gain? Yes, many studies show that too much stress can add fat to your body especially in your belly area. Mental stress can contribute to belly fat by deregulating the normal working of your digestive system. If you are undergoing mental stress then take some time off and relax, take deep breaths, and do not forget to consult your doctor about it too!
8. You are not doing body checkups regularly! This is one of the most common reasons why people fail to lose belly fat, if you do not monitor your body and check for anything unusual then how can you know what is going on with your health. Regular physical checkups will help to monitor the overall progress of reducing weight because it allows doctors to notice any abnormalities in your heartbeat, digestion, and other parts of your body. So make it a habit to visit your doctor once every three months for regular checkups!
9. You are not including enough fiber in your diet! Soluble fibers dissolve easily and help to reduce weight by binding with water so it makes you feel full for longer periods of time, which reduces the number of times you have to eat. Include a lot of fresh fruits and vegetables in your daily diet as they contain a lot of fiber and a lot of other nutrients that are very good for your health. Not just that but also it will help you to reduce belly fat by speeding up the digestion system!
10. You are not drinking enough water! Did you know that every day we lose about 2 liters of water from our bodies, so if you are not replenishing this water then you will definitely gain some weight. We all know that drinking a lot of water is very good for your health but it also helps to reduce weight because it makes you feel full and speeds up the digestion system along with many other benefits!
Now, these were the top 10 reasons why people fail to lose belly fat!
I am also going to share some helpful tips on how to lose your belly fat fast!
So let’s begin! If you’re ready to get rid of those love handles then keep reading!!
Losing weight is difficult but with these steps, we can make it easier. With the following guidelines, you will be able to see your hard work turn into success.
Let’s get started!
How To Lose Your Belly Fat Fast
Tip 1: Reduce Calories Intake
One of the most important things to do when trying to lose belly fat is to reduce your daily caloric intake.
Here are some useful tips on how to reduce your daily caloric intake:
#1 Drink Water
Drinking water is the best thing you can do for your body. If you are hungry, then drink a glass of water instead of reaching for fast food or sugary snacks.
Not only that, staying hydrated (which means drinking at least 8 glasses of water per day) has many health benefits like increased energy levels, better skin, improved cognitive function, and weight loss too.
#2 Eat Slowly
Eating slowly does not only prevent you from overeating it can also help your body release more hormones that suppress appetite. Eating slowly allows the enzymes in saliva to dissolve food so the digestive enzymes in the stomach can do their job efficiently which results in less fat storage.
#3 Try High-Intensity Interval Training (HIIT)
High-Intensity Interval Training is a great way to burn belly fat fast! This training involves short bursts of high-intensity exercises followed by a period of low-intensity exercises for recovery. For example, you could sprint as fast as you can and then jog to recover.
HIIT is a great way to burn calories and lose belly fat because it speeds up your metabolism which helps you lose weight even when you are resting. Here is an example HIIT routine that will surely help melt the fat away!
#4 Eat More Fiber
Eating foods with lots of fiber like leafy vegetables, apples, berries, etc can help you lose weight. Fiber helps you stay full for longer, reduces the risk of heart disease, and balances your blood sugar by slowing down digestion.
#5 Exercise Regularly
Regular exercises like running or yoga help increase your metabolism which means that your body burns more calories even when at rest. This is why it’s important to exercise for at least 30 minutes per day.
Tip 2: Strength Training to Lose Belly Fat
Strength training is a great way to lose belly fat because it builds muscle which increases your metabolism and helps you burn belly fat even when at rest.
For example, if you lift weights then you will not only lose weight but it will also build your muscle which makes it easier for you to burn belly fat.
So, how do we start strength training?
Well, let’s take a look at these useful tips:
#1 Go For Free Weights Instead of Machines
Free weights are better than machines because they engage more muscles and can give you a full-body workout in one single exercise.
For example, you can do a bench press with free weights but not with a machine.
#2 Use the Correct Form When Doing An Exercise
Using the correct form when doing an exercise ensures that you are working out correctly and effectively which results in more muscle development.
Doing it this way engages more muscles which means that you can lose more weight than when you do an exercise incorrectly.
#3 Lift Weights up to 3 Times per Week
Lifting weights at least 2-3 times per week is enough to lose weight and build muscle which means that you can lose belly fat faster.
But it’s important not to go overboard with strength training because too much of anything isn’t good for the body. This video should help you understand strength training better:
#4 Keep Changing Your Workouts
It’s important to keep changing your workouts every week or two because it helps you build muscle which increases your metabolism and keeps the body guessing.
For example, if you are bored of doing the same workout every week then switch it up! Watch this video to get some ideas:
#5 Don’t Forget to Rest!
It’s important that you rest the muscles that you just worked out for at least 48 hours so they can recover and grow.
Also, eating protein after strength training is very important because it ensures that the muscles are being repaired properly. You could either have a protein shake or eat some chicken, beef, or pork.
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Tip 3: Get Enough Sleep
Getting enough sleep helps your body repair itself and recover from exercise which is why it’s important that you get at least 8 hours of sleep every night. It also helps regulate your metabolism, reduces stress levels, and regulates hormones in the body.
But how does getting enough sleep help you lose weight?
Well, when you get enough sleep it helps reduce your cortisol levels which is a hormone that makes the body crave sugary and fatty foods.
Tip 4: Don’t Skip Meals!
Skipping meals is one of the worst things you can do if you want to lose belly fat because it slows down your metabolism and will make you eat more later.
For example, let’s say that you missed your first meal of the day and then go to lunch. By skipping breakfast your body makes room for lunch by storing some of it as fat which means that you will end up eating more calories than necessary.
This is why it’s important that you eat every 3-4 hours.
Tip 5: Get More Active Throughout The Day
Getting more active throughout the day means that you will burn more calories which means that you can lose belly fat even when sleeping.
For example, if you go for a walk in the morning and then again in the afternoon that’s almost 400 calories you burned in one day! This would be equivalent to losing 1.5 kg in a week.
Tip 6: Drink Enough Water Every Day
Drinking enough water every day (at least 10 glasses) ensures that the kidneys and liver remain clean which means better digestion and more efficient fat burning.
Also, not drinking enough water can cause you to retain water which makes your belly appear bloated and bigger than it really is. This video explains why:
Tip 7: Eat 5-6 Smaller Meals Every Day
Eating 5-6 smaller meals every day ensures that your metabolism is constantly running which means that you can lose weight faster.
This also helps keep your blood sugar levels stable which means that you will be less likely to get cravings for sugary and fatty foods.
Tip 8: Drink Lemon Water Every Morning
Drinking lemon water every morning is an old home remedy that helps flush out the toxins in your body which means less bloating, healthier skin and more efficient fat burning.
#9 Listen To Music While You Work Out
Listening to music while you work out has many benefits which include helping you stay injury-free, giving yourself a bigger workout by imagining the song in your head, helping you stay motivated, reducing stress levels, and making workouts more fun.
Tip 10: Don’t Stress About The Numbers!
Stressing about the numbers on the scale or measuring tape can hinder weight loss because it causes you to have a negative attitude towards your workouts and diet.
This is why it’s important to take pictures of yourself every week so you can see the changes that are happening, instead of obsessing over numbers.
Tip 11: Learn How To Make Healthy Meals At Home!
Eating fast food every day is one of the worst things that you can do if you want to lose belly fat because it’s high in calories, sugar, and unhealthy ingredients.
However, there are many healthy meals that you can make at home such as omelets, soups, salads, and stir-fries.
Tip 12 Drink Green Tea Every Day!
Drinking green tea every day is one of the healthiest things that you can do for your body because it’s packed with antioxidants which help cleanse the body and boost metabolism.
This is one of my favorite weight loss tips because I drink at least 4 cups every day. Here is how you can make this tea:
Tip 13: Don’t Cheat On Your Diet!
Cheating on your diet means that you will be consuming unnecessary calories which means slower fat burn, less energy, and a higher chance of gaining the belly fat that you just lost.
Cheating can also leave you feeling guilty which makes you feel worse than before and dreading the next time that it’s time to stick to your diet.
Tip 14: Drink Water Before Each Meal!
Drinking water before each meal helps fill you up which means that you don’t eat as much food. It also helps to cleanse the digestive system so your body can burn away excess weight easier.