This excellent list includes all the necessary tips on how to get rid of abdominal fat that has tormented you for months or even years.
According to statistics, 90% of adults in the United States are not satisfied with the state of their abdominals, and they would like to have a flatter stomach or completely get rid of fat on the abdomen.
Fat on the stomach is not just an unattractive sight. It has been scientifically proven that it leads to many health problems, such as bloating, heartburn, diabetes, heart disease, stroke, and many others (and you thought that orange peel was the worst thing!).
The good news is that getting rid of fat and getting a flat tummy, or even pumping out awesome press dice is not as hard as many people think.
As a person who lost weight from size 50 to size 42 last year, I can say that the top 50 ways work.
I promise that if you start applying these effective methods, you will get the perfect tummy that you have always dreamed of and without batting an eye!
So let’s get started!
1. How much weight do you want to lose?
Before you do the first squat or pour out this soda, you need to decide how many kilograms you want to lose.
To lose weight and get rid of fat on your stomach, you need to set a goal for yourself and monitor your progress.
It’s impossible to lose all the fat around your waist in 3 days, and you will have to sweat.
Just remember that this is perfectly feasible, and if you continue to apply the 50 best ways to quickly get rid of fat on your stomach, you will get a body that you have always dreamed of in just a few months.
So, so only you decide how many kilograms or centimeters around the waist you want to lose, all you need is to choose at least 10 ways from the list below and apply them for 2 weeks. After that, weigh or make new measurements.
You will see that your waist has become slimmer, and you have already dropped a few pounds.
At this stage, add another 5 methods from this list to those 10 that you have already applied, and continue for another 2 weeks.
Then measure again to track progress, and add 5 more methods to the 15 that you have already used.
Depending on how much you want to lose, and what your real weight is, it will take anywhere from 4 weeks to 6 months to achieve the perfect figure you’ve always dreamed of.
Now let’s get to the tips for getting a sexy tummy!
2. Carry water everywhere
Regardless of whether you want to lose weight, trying to lose fat on your stomach, or want to improve your health, it is always good to observe the water balance and to accomplish this; you need to carry a bottle of water everywhere.
From time to time, drink from it, and you will feel richer, more energetic, and hardly tempted by harmful soda or juice if you do not want to drink!
This is a reliable way, so use it throughout the week, and you will notice a significant difference!
3. Color your plate
Did you know that the brighter the food color, the more useful it is?
Think about it: carrots, peppers, spinach, and tomatoes of bright color, and all of them are very useful!
Paint your plate, and you will be one step closer to your goal.
4. Give up fast food – it is necessary to get a flat tummy
He is a malicious enemy in your struggle. Of course, this is convenient, but in such a meal a lot of calories and fat, which are sent straight to our “problem areas” – the stomachs and buttocks!
Avoid fast food, or at least choose healthier options for it, such as salads (without fried chicken or high-calorie sauce) instead of french fries.
But if you are going to get rid of fat on your stomach quickly, give it up altogether.
5. No more soda bottle
A bottle of soda contains more calories than a large banana, and at the same time has no nutritional value.
Many drinks contain high carbohydrate corn syrup, which is not able to digest our body, because of what it often turns into fat.
Throw out some soda and save those calories for some more healthy product.
6. Exercising with a weight load is one of the best ways.
If you think that you have to spend the rest of your life, doing only squats and abdominal exercises to burn fat and keep the result, then this is not quite so.
Remember, general physical activity, and proper nutrition is the key to getting rid of it. This is the only way you can be sure that he will not return!
7. Do exercises also without weight loading!
In addition to weight-bearing exercises that help burn fat on the abdomen, you also need to add exercises without it, such as cycling and rowing.
These two types of exercises (with and without weight load), combined with weight training and cardio workouts, plus a little yoga for a change, will provide good form and health – and, of course, they will relieve you of fat tummy forever!
8. Do not rest on your laurels!
If you have achieved the body of your dream (no fat belly in sight!), This does not mean that it is time to rest on your laurels.
- Do not stop doing the exercises.
- Do not stop eating properly.
- Follow your plan to save your new sexy body!
And remember, this is not only about getting rid of fat, but also about general recovery.
Health is a way of life, a new life plan, which must be adhered to!
9. Do not starve yourself!
Fasting does not help burn fat on the belly faster.
Be sure to reduce the consumption of calories, unusually empty. But to be healthy and burn fat, you need to eat well.
Fasting is dangerous and unhealthy!
This will only lead to metabolic disorders and other health problems.
Do not make the mistake of believing that if you skip breakfast, lunch or dinner, it will help you lose weight.
10. Do not deprive yourself of pleasure!
Do not starve yourself and do not deny yourself everything because you need to get a beautiful press.
From time to time you CAN allow a small portion of your favorite dish to calm the desire and remind yourself that life is beautiful!
Is there a better way to get rid of a fat belly?
11. Do not give up on your goal.
After a couple of weeks, you may find that kilograms and centimeters have ceased to go.
Do not give up, dear!
It is just a “plateau” – a sign that the body is getting used to the positive results of your work.
Do not stop!
You will succeed!
Now you are much closer to the goal than ever!
12. Do not try to isolate the problem area.
Scientifically and biologically proven fact: you cannot wholly isolate one muscle group and lose fat in just one place. If any product or pill promises the opposite – it is a scam of pure water. To lose weight in the abdominal area, you only need to change the diet and develop habits. It’s so simple!
13. Drink a glass of water before meals.
If you want to drink – eat more.
It sounds weird, doesn’t it?
But it’s true.
So before you sit down at the table, drink a glass of cold water, wait a few minutes, then put a normal batch and start eating.
You will be surprised at how effective it is.
Just try it!
14. Eat 5 small servings per day.
Instead of eating a lot three times a day, go to five small portions: light breakfast, morning snack, light lunch, afternoon snack, and a balanced dinner.
Eat often and slowly, and you will not feel hungry.
By the way, by the word “snack” I, of course, mean something useful, and not cakes, for example!
This way to lose weight does not require large sacrifices. All you need is to make your meal schedule.
Over time, you will be surprised at how quickly five meals a day will enter your new healthy lifestyle.
15. Give yourself 20 minutes to feel full after eating.
Did you know that it takes some time for the stomach to feel full?
That is why it is so important to eat slowly and take small breaks between meals.
Otherwise, in the end, you will translate, nullifying all the magic that you have achieved during that day, and this is not what you need.
16. Wear your size!
No matter how slim you are. Do not wear too tight jeans, you may have an ugly “orange peel” – wear your size, even if it is a size or two more than desired.
You may not have to burn as much as you thought!
It is probably the easiest, but be patient, many other ways require action.
17. Continue to do cardio to get rid of fat faster!
While exercises with and without a weight load are necessary, you also need to put into use and cardio loads.
Exercise 20 minutes a day 5 times a week.
What does cardio include?
All that makes the heart beat more often for 20 minutes: jump on the trampoline, dance till you drop, run – whatever you want!
All cardio is helpful!
18. Set a specific goal for weight loss.
In any undertaking, it is important to have a goal and always remember it.
Make sure your goal is to get rid of belly fat, then write it down and repeat: this is your new goal.
This goal will motivate in those days when you do not want to engage, and when ice cream beckons you.
19. Ignore the hype regarding commercial products for quick weight loss.
Let me tell you once and for all: if a particular diet, pills or exercise equipment promises to burn fat on your stomach quickly, this is a lie, even some celebrity speaks about it. The only way is to change your diet and exercise … does it sound familiar? The second time I say that I mentioned something similar in the list. It is essential. Be skeptical of new products that promise miracles. It is a waste of time and money!
20. Do not pay attention to the scales.
I hate scales. We all consider weight loss as the most important goal, but it is not.
First of all, since we are women, our weight usually fluctuates slightly by itself with the arrival of menstruation.
When we want to build muscle and get rid of fat, we gain some weight but lose in volume.
Do not pay attention to the scales.
Or, if you can not help but hold weighing as little as possible, about once or twice a week.
21. One of the best ways is to control portions of food.
Do you know what your serving size should be?
Try the following: put the necessary (in your opinion) portion of cereal in a bowl, and now compare it with what is indicated on the box.
Most of us eat twice as much!
And even worse, the restaurants serve more than double servings, especially meat and fat.
A serving of meat should be the size of a deck of cards.
22. Keep correct posture
Want some simple advice on how to make it appear that you took off a couple of centimeters, even if it’s not?
Pull in the abdomen, move your shoulders back and keep your head higher. With good posture, you will look (and even FEEL YOURSELF) much better.
So even breathe easier!
Thus, you will strengthen the abdominal muscles, and as you know, it is extremely important for rapid loss of fat on the abdomen.
23. One word: swimming!
I know what sounds like a broken record, but if you do not exercise regularly, you will never get rid of fat.
Swimming is one of the best ways to workout and a great pastime!
Resistance to water provides excellent effects on the joints and muscles, which also applies to excellent cardio exercises!
It is the power of anyone …
Try it, and you will not believe how much more taut your stomach will become!
24. Read labels (even on diet products)
Even foods that are intended for dieters can be overwhelmed with disgusting chemicals and contain more calories than we need.
Always check the labels on food and drinks that you consume – and again, make sure you know the serving size!
It is very important!
25. Look at the pros
Your doctor, personal trainer and plastic surgeon should NOT be an extreme measure in your attempts to get rid of belly fat.
Before you begin ANY exercise or diet, consult your doctor, especially if you have diabetes, or have suffered from an eating disorder in the past.
A personal trainer can be your ally in the fight against a thick waist – they know even more tips and advice than I do, and they are always ready to help!
And as soon as you lose weight, you may want to improve even more (remove loose skin). A plastic surgeon can help you with this.
26. Strengthen the case
The muscles in your abdomen are part of the muscular system called the body. They are vital for gaining good form and health.
Do the exercises directly to strengthen the body, and you will not only burn fat on your stomach but also get a good posture and are much less likely to suffer from back pain …
27. Replace sweets to quickly get rid of the abdomen.
I am a terrible sweet tooth, so it is always difficult for me to remove sweets from my diet.
However, I learned one trick: sometimes you can replace the sweets that we love so much with something more useful!
Fresh berries or sweet plums, frozen juice, even dried fruits without sugar — they all satisfied my craving for sweets without the extra sugar and empty calories that I usually get from my favorite candies.
Try this method, and you will see that it works great!
Did you know that the right pushup is the perfect exercise?
It is good cardio (if you give him enough time), which works excellent for strengthening the body, and helps strengthen the muscles in all muscle groups.
How many pushups can you do right?
29. Try back squats
It is one of my favorite exercises, which I always share with pleasure! Sit on the bench for the press, then not entirely down on his back and return to the opposite position.
It is something like a back squat, and making it much more difficult than it seems!
Add this exercise to your regular workouts, and see what I mean!
30. Work together
Why is it always easier to diet or play sports with friends?
I do not know why, but it is. Use the help of fellow exercise and diet, and lose centimeters at the same time!
You can inspire each other, help each other, and even organize a small friendly competition.
31. Eat more and more often to get rid of fat.
Do not rejoice too much, because in this case, you will have to reduce the size of your portions.
Eat 5-6 small servings per day. It, above all, will protect you from gluttony or overeating during the meal, which will also speed up the metabolism, as it will constantly burn food.
32. Never skip breakfast
If you skip breakfast, this may be one of the causes of belly fat!
If you do not eat for a long time after sleep, the body goes into “starvation mode.” It is bad for getting rid of fat because it slows down the metabolism in an attempt to save energy and burn calories.
Many nutritionists advise making breakfast the most enjoyable meal.
33. Carefully watch what you eat.
One of the best ways to get rid of the abdomen is to try to eat more fat-burning foods, such as brown rice, whole grain cereals, vegetables, natural fruits, skimmed milk, lean birds or meat, seafood, and egg whites.
I am sure that you already know which products to avoid because they certainly belong to your favorites. This list includes pizza, burgers, very fried food, pastries, fatty meats and everything that contains a lot of sugar.
34. Eat slowly – this is an easy, but incredibly effective way.
Take the rule to bite off small pieces, and slowly chew them. So you will be sure that you consume fewer calories and do not overeat.
As I said earlier, our brain needs about 20 minutes to feel full.
So, if you find time to eat, there is a chance that you will eat.
If you eat slowly, you can understand when to stop.
It will also help improve digestion and let’s face it so that you can enjoy more food.
35. Do the most effective exercises.
Exercises for the cardiovascular system that make the heart beat more often and burn fat, such as cardio exercises (brisk walking, jogging, aerobics, and cycling). If you exercise before breakfast, the body will burn excess fat, because it has nothing to burn. Thus, it is the best way to burn fat on the abdomen.
36. Drink, drink and drink again!
I want to especially emphasize!
Drinking enough liquid is very important for fast burning of excess, because if the body is dehydrated, the liver will not be able to function, and the process of fat loss will not be as effective.
It is necessary to drink plenty of water, but hot green tea also neutralizes the effects of fatty foods.
37. If you want to get rid of belly fat – sleep more
If you do not sleep at least 7-8 hours at night, it will be difficult to find the strength to train and eat well.
Studies show that people who are always tired, have a slow metabolism.
So make sure you get enough sleep every night!
38. Reduce your alcohol intake or stop drinking it altogether.
Due to the effect of alcohol on the liver, the consumption of alcoholic beverages slows down the natural burning process.
A glass of red wine from time to time – perhaps the best option.
This drink is not only low-calorie but also healthy.
If you occasionally drink an alcoholic cocktail, it will not ruin your hard work. But, as with everything, moderation is above all.
Just do not forget that alcohol is filled with empty calories, and it is very depleting energy reserves.
39. Choose a long way
Do not choose a shortcut if you want to increase activity and improve metabolism.
Park as far from the entrance as possible, use the stairs instead of the elevator, and whenever possible walk, and leave the car at home.
It is one of the best ways to quickly get rid of fat!
Check out other good ideas on how to burn more calories throughout the day.
40. Reduce salt intake.
Due to excessive salt intake, the body can hold water, and the stomach seems swollen.
We can get enough salt in the composition of the products without adding it to the food.
Fast food also contains a lot of salt, which is best avoided to burn excess fat.
41. Avoid stress
It may come as a surprise, but stress can cause weight gain.
The reason is not only that we most often seize stress, but when the body notices stress, it releases a lot of hormones that cause changes in metabolism.
Bad news for belly fat!
42. Do not lose motivation
How can any of the best ways work if you don’t have the motivation?
Think about what will help you not to lose motivation.
Keep a food diary, go to the gym or reward yourself for small achievements. These are great ways to keep you on your toes.
But, first of all, if you fail, do not punish yourself and do not go into the lead.
Just start over, and always keep on hand a photo of the press of your dreams!
To increase motivation, read about these ways to get a great press (if you’re a girl).
43. Get a daily dose of sunlight.
Training in the sun gives motivation. But if you do this, do not forget to protect the skin and to observe the water balance!
It refers to vitamin D (sun vitamin).
Remember how I said that you need to avoid stress to quickly get rid of the tummy?
When you are stressed, your body understands this and starts to release more cortisol, which leads to an increase in fat reserves.
Make sure you get enough vitamin D, which neutralizes the effect of this harmful hormone and gives you more energy and strength to workout.
44. Be responsible for your actions.
Because sometimes it is normal to succumb to weakness if you follow the measure. Sometimes it’s too tempting and too easy to bend a little.
Two cookies turn into three, one “Cosmopolitan” into four, and a small packet of popcorn into a huge bucket.
Skip the workout due to illness – and now you are not already a whole week due to fatigue.
Avoid this slippery slope – be responsible.
Again, keep a food diary, as recording what you ate is incredibly useful.
Take another step forward and start a training diary to make sure that you are constantly active.
45. Cook your food
Since even foods that are supposedly good for a diet are often filled with harmful preservatives, sometimes you only have to rely on yourself.
Even if you can’t cook every meal yourself, do what you can.
Try to make a fresh salad to take with you for lunch, or prepare several dishes in advance.
Meal planning also helps to control how balanced the food is, and besides, you will be much less tempted to buy something harmful in the grocery store.
Choose fresh, natural ingredients and organic matter whenever possible.
46. Change your workouts and challenge yourself
When you reach the plateau or get tired of the workouts you are doing now, it is much easier to quit.
Changing your workout plan is the best way to solve both problems.
You do not want your body and muscles to stop there, and you get bored.
Try everything new, even if it’s just about introducing new exercises when the seasons change.
In the spring practice jogging, in the summer – swimming, in the fall – cycling, and in the winter – skiing.
47. Examine your eating habits.
Are you an emotional eater?
Do you bite when you feel offended, tense or upset?
Are you prone to eating fast food when alone or eat before bedtime?
Understanding your eating habits is very important if you want to lose fat on your stomach.
Once you learn them, it will be easier to control them and develop new habits or a regime instead of bad ones.
48. Have fun when you train.
If you are bored, it is difficult to give one hundred percent.
That is why it is incredibly important to choose the exercises that you like and include them in your mode.
If you like dancing, try to incorporate Zumba’s lessons into your weekly routine.
Aerobics is also perfect, besides it has a positive effect on metabolism.
If you like to play softball or skating, turn them on in your mode.
They will be fascinating, and it will be easier for you to perform the necessary exercises.
49. Just keep breathing.
Remember that stress and tension ultimately lead to an accumulation of weight.
If you seriously decide to get rid of belly fat, you need to breathe.
Sounds obvious and even silly.
However, as soon as you feel depression is coming up, either because of the numbers on the scales or a bad day at work, take time to breathe calmly!
Relax, free your muscles, and focus on each breath.
50. Always take what you need.
- Multiple servings of dairy products every day.
- Lean proteins, healthy carbohydrates, lots of fruits, vegetables and fiber.
- Training – at least 5 times a week.
- Lots of water daily.
- You need enough sleep, rest and motivation, as well as time for yourself, a little dark chocolate, a glass of wine at dinner, a good book and a hot bath.
- Do not think about unnecessary food. Otherwise, you will begin to want it madly.
Remember that you can treat yourself, for example, with a small piece of cake or a message.
If you support motivation and do not go astray, the best ways to quickly get rid of belly fat will help you!
Don’t push yourself too hard, but start applying these tips one by one.
You will be surprised how easy it is.
And after a couple of days, you will notice the first results. Why not start right today?
Give yourself a promise, and choose the first way you want to start.
If you have other tips on this topic, be sure to share them!
When it comes to weight loss, there is not a lot of advice!