Body + Mind is reader-supported. We may earn an affiliate commission when you buy through some of the links on our site.
You go to zip up your pants, and you swear you hear your belt buckle chuckle. Has your waistline grown wider? Maybe you put on the dreaded quarantine 15.
Excess pounds that accumulate around the waist can have severe adverse effects on your physical health while doing a number on your self-esteem. If you want to get rid of belly fat quickly, the eight tips below can help:
Does that mild feeling of dizziness automatically make you think, “My blood sugar might be low — I best have a snack?” If so, your excess belly fat might stem from the fact that you eat when in reality, you feel thirsty.
You can experience mild dehydration when your body’s normal fluid levels drop by as little as 1%. Symptoms include vertigo, headaches and irritability, which also accompany hunger. Carry a water bottle with you and see if taking a hearty swig or two makes you feel better.
You might think that a single glass of wine won’t contribute to weight gain. However, when alcohol breaks down in the body, it converts into acetate, which your system prefers as fuel. You burn the booze well before any food or fat stores.
If you want to burn belly fat quickly, drinking is one of the worst things you could do. Think of the alcoholics you might know. The excess padding tends to end up around their waistline, even if their limbs stay relatively thin.
Plus, alcohol decreases your inhibitions. What started as a handful of beer nuts can become a round of appetizers before you know it, and most chicken wings contain tons of calories and fat.
White flour may not be the devil, but it can cause you to gain unwanted belly fat for several reasons. The problem starts when manufacturers strip out the bran, along with most of the nutrients. The result? You get all the calories, but you feel hungry again soon after eating without the complex nutritional profile.
Fortunately, you can find tons of healthier alternatives like garbanzo bean flour, which packs a potent protein punch. You can even go for a ground cricket version if you don’t mind the thought of eating insects.
Most plants contain substantially fewer calories than meat, but they have tons of vitamins and minerals. How can you get more of the healthy stuff in your diet?
Think of your dinner plate as a clock. Fill a half-hour’s worth with fruits and veggies in vibrant hues, reserving 15 minutes for starch and the rest for protein.
You can also add a few leaves of arugula to sandwiches and wraps. You can include chopped veggies in rice or pasta dishes to cut calories while upping your nutrient consumption, which may keep you fuller longer.
The most frequent reason folks give for not working out is a lack of time. If you work from home, attend graduate school and home-school your kids, marathon training might go out the window.
That doesn’t mean giving up on fitness, though. Many popular apps like DailyBurn now feature workouts as short as five minutes. You can also squeeze in a 10-minute walk on your work breaks.
If you’re female, you might avoid weightlifting out of fear you’ll end up looking like The Rock with bulging biceps. Please banish that notion if you want to get rid of belly fat quickly.
Muscle is more metabolically active than fat, meaning you scorch more calories at rest. Plus, your body keeps burning after you stop, like a car engine that gradually cools after a drive.
Humans are primates, and experiments on our monkey cousins show they also pack on abdominal fat when under chronic stress. The problem is cortisol, a hormone that readies you for extended battle by fattening you up.
Yoga is one of the ultimate stress-busting methods, and with thousands of years behind it, you know the practice has stood the test of time for a good reason. When you are on the mat, you leave everything, including intrusive cellphone alerts, behind. You focus awareness on nothing but your breath and body and invariably emerge feeling much more relaxed.
If stress keeps you tossing and turning at night, it likewise increases cortisol levels — and abdominal weight gain. Get rid of belly fat more quickly by making your bedroom conducive to slumber.
Ban electronics, including your TV — blue light emissions can interfere with melatonin and keep you awake. Make your room as soundproof as possible, and reserve it for sleep and sex — no working in bed.
If you want to get rid of belly fat quickly, the eight tips above can help. Here’s to a leaner, healthier you.
