You may be wondering how to lose belly fat naturally. If you are among the millions of people who carrying a little extra around the middle, you know how frustrating it can be to get rid of it. The internet is jammed full of fad diets, pills and programs that are supposed to help you lose that spare tire.
The problem is that most of them simply don’t work. You may or may not be aware of the numerous health risks associated with belly fat. Unfortunately there are also often increased health risks that come from some of these special diet pills and programs. If you are looking to slim down your waistline in a safe, natural, effective and healthy way, we have some great suggestions for you.
Why is it Important to Lose Belly Fat?
Losing belly fat is going to take some effort on your part and you are going to have to make changes. There is no way around it.
You may look around you and see that the majority of people seem to be carrying a little extra around the middle. Just because in our society, the average person is a bit overweight, that doesn’t mean it is ok or healthy. Don’t use this as an excuse because you don’t want to make the effort to make changes in your life.
Yes, we all want a tight, toned belly we can show off at the beach. But the importance of making these changes go far beyond issues of physical appearance. Excess fat in the abdomen decreases your metabolism, can lead to high blood pressure, high cholesterol, erectile dysfunction (in men), increases your risk of type 2 Diabetes, heart disease, and some forms of cancer. Simply put, excess belly fat can cause a lot of health complications and even kill you.
How to Lose Belly Fat Naturally:
Increase Whole Foods and Avoid Processed Foods:
Processed foods contain high quantities of sugars, artificial ingredients, and additives that promote food addiction. The processing often strips the food of its nutritional value and therefore your body does not get adequate nutrients, causing you to feel hungrier. Your first step in learning how to lose belly fat naturally should be to minimize your consumption of processed foods. Instead, switch to whole foods and minimally processed foods. There’s been a lot of hype lately about the Paleo Diet. Can you really get a flat belly eating like a caveman? See our Paleo Diet review here.
As a special note: this may seem like common sense to most of you, but marketers are great at hiding the truth about our food and convincing us that things are healthier than they are, so… the term “Whole Foods” refers to foods that are in their natural, whole state (or very close to it). Be mindful when shopping.
Just because a product is purchased at a Whole Foods store or in the Natural Foods section of your local grocery does NOT make it a whole food, or even necessarily better for you. Always read your labels. As a general guideline – shop the edges, meaning make most of your purchases from the outer isles of the grocery store: produce, meats, dairy. Get used to making a shopping list for weight loss before you head to the grocery store. This will help you make sure that you stay on track.
Exercise to Reduce Fat and Flatten Your Stomach:
Move your body and start getting active. Sorry folks, but you can’t sit on the sofa staring at the television non-stop and expect to get healthy and lose weight. Your body is designed to move. If you want that bikini body, you need to get out and find some form of physical activity and exercise that you can enjoy.
If you like going to the gym, great! If not, there are lots of other forms of exercise out there. Jogging, biking, and brisk walking are great for reducing belly fat and flattening your stomach, as are exercises that work you core. Take a Zumba class, go dancing, do yoga, go hiking, scrub your floors, ride a bike… get creative and find something fun, but get off your tush and get moving. If you need help getting motivated and staying on track with your exercise, find a friend to work out with. Make sure to warm up before exercising. A lot of us spend the majority of our days sitting which causes our hip flexor muscles to become tight. Make sure you do some hip flexor stretches before exercising.
Here is a quick video that shows that you can do an ab workout in as little as 5 minutes:
Manage Your Stress:
Can stress make you fat? Stress is a killer. As if the stress alone wasn’t bad enough, in addition to all the other problems it creates, it also makes us fat. Great. Stress can lead to increased appetite, comfort eating, self-medicating and other bad habits. It also affects our body’s ability to properly digest and assimilate food into our body.
Stress triggers our fight or flight response, putting our body on high alert and sending blood and adrenaline to out outer body to prepare us to run fast or fight for our lives – and take it away from organs like the stomach. Ever notice that feeling like there is a brick in your stomach if you are stressed out when you eat? That’s because your body is not properly digesting your food. Your body’s stress response also triggers your body’s need to store nutrients – in the form of fat.
Learn how to manage your stress and anxiety. Proper diet and exercise are a huge help with this. Practice daily meditation. Learn breathing techniques to cope with stress. Get out and have fun. Play. Take breaks at work. Listen to music and dance around. Avoid stressful situations when possible. Learn to say no. Clear out the clutter in your life.
Recipes for Natural Remedies to Lose Belly Fat:
Here are some wonderful natural remedies and foods that can help you to lose stubborn belly fat and flatten your stomach.
Lemon Water: Helps detoxify your stressed out liver so it can better metabolize fat.
- Juice from 1 Lemon
- 1 Glass of Warm Water
- Drink first thing in the morning, 30 minutes before eating breakfast.
Fish Oil and Fish: Omega 3’s help your body break down fat and reduce fat storage.
- Take 6 g of Fish Oil daily and eat fish that is high in Omega 3’s a couple times a week, such as tuna, salmon, or halibut.
Ginger Tea: Supports digestion, suppresses cortisol production, and has thermogenic properties which help your body burn fat more effectively.
- 1 – 2-inch piece of Ginger, peeled and sliced
- 4 C Water
- 1 Lemon
- 1 T Honey
- Boil the water and add your Ginger. Let it simmer for 5 to 10 minutes. Remove from heat and add lemon and honey. Drink in the morning and have 2 to 3 cups throughout the day to stimulate your metabolism.
Infused Water: Ginger, mint and cucumber combined with lemon create a powerhouse remedy to get rid of belly fat, cleanse your body, boost your metabolism and help you lose weight.
- Combine 1 medium sized sliced cucumber, 1 sliced lemon, 1 tsp. grated ginger or a 1-2 inch slice, and 10-12 sprigs of mint in 2 liters of water and let sit in the refrigerator overnight to infuse.
If you suffer with cellulite as well as belly fat you can try these home remedies for cellulite. Cellulite isn’t always related to weight. So even if you don’t have a big belly, you may still have cellulite on your hips and butt.
Getting a flat belly doesn’t have to be difficult. Even if you are older, losing weight after 50 and getting a tight tummy is possible. So if you have been wondering how to melt that tummy fat, give these tips a try. Use these remedies along with diet changes and exercise and you will start to see that losing belly fat naturally is much easier than you think.
Health Coach Drew
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