A flat abdominal is the goal of every individual. Everyday there are millions of searches about new diets, workouts and exercise equipments for losing belly fat and achieving flat stomach. But, losing belly fat and building flat stomach is not only about looking fit and sexy , it’s about being healthy. Having belly fat is seriously harmful, it indicates the risk of heart disease, diabetes and stroke. Loose belly fat lowers the risk of many diseases and the conditions that shorten your life. Belly fat lose exercises makes you look great and will better about yourself.
Excess belly fat damages your liver, increases insulin resistance and the risk of dementia. In this article we will discuss about “How to lose belly fat overnight (easy trick)“, but before this let’s make a look on causes of belly fat.
Causes of belly fat
Having excess belly fat increase the risk of above health problems and it makes your look unfit. Here are some reasons why people getting abdominal fat.
- Seated lifestyle: One’s activity level plays a major role in gathering of belly fat. A study shows that people who do physical work or perform some activities daily are able to prevent belly fat, while those who are not able to perform physical activities (belly fat losing workout) for any reason faced increase in belly fat.
- Alcohol: Drinking alcohol is responsible for bloating individual have on the body or alcohol is the responsible for sudden belly fat gain. Consuming alcohol high in sugar can quickly lean in weight gain. Alcohol affects digestion and nutrition uptake, it can cause stress on stomach and leads to decrease in digestive recreation which is responsible for break down food into macro and micronutrients that are absorbed and used by body.
- Sugary food and drinks: Studies shows that food and drinks containing sugar directly linked with belly fat. This is because of more refined sugar added during processing. Extra sugar is responsible for your weight gain. Overweight increases the risk of heart disease, kidney disease, non-alcoholic liver disease, tooth decay and cavities etc.
- Stress: Many people have cortisol problem which is known as stress hormone produced by the adrenal glands in stressful condition. Now understand how stress drives – Overeating causes stress, it cause the excess calories to be stored in the belly.
- Genetics. Genes also plays important role in overweighting. Genetics makes the body responsible for storing fat in abdominal areas.
How to lose belly fat overnight (easy trick)
Let’s discuss how to get a flat stomach, without ” belly fat removal without surgery “.
1.) Avoid Sugary food and drinks
Studies shows that food and drinks containing sugar directly linked with belly fat and achieving flat stomach is not an easy task , but cutting sugar may be one step in the right direction. There are thousands of searches everyday about “what foods cause belly fat ? etc. so lets discuss.
Sugar-sweetened drinks like sodas, fruit drinks, sports drinks, energy drinks and sweetened waters etc are loaded with fructose – it damages to the metabolic systems than other carbohydrates and more likely to lead to problems like 2 diabetes and obesity. Also, sugary drinks lead to increase fat in the liver.
Foods high in added sugars but lacking in protein, fibre increase your blood sugar and insulin level, leading to energy. But this increase in energy level is for short period of time. Having constant blood sugar changes, results to major fluctuations in energy level. To avoid this energy-draining cycle add carb source in your diet which is low in sugar and rich in fibre. You can pair carbs with protein or fat to keep your sugar level stable.
Avoid sugar-sweetened beverages if your goal is to lose belly fat such as:
- fruit drinks
- sports drinks
- energy drinks
2.) Get Proper Sleep
Proper sleep is very important for your overall heath, including weight. Fewer than 6-7 hours usually defined as short sleep which is directly linked to a higher body index and weight gain ( which may include stomach fat ).
As per studies, Getting proper sleep help to prevent higher calories intake and its opposite when you not getting enough sleep cause hunger, which lead to higher daily calories intake.
Lack of sleep changes the way your brain thinking. You may feel harder in making decision. This may make it harder to make healthy food choices. But if you sleep good, you will be able to make good decisions and choose healthier food.
Staying longer at night is also responsible for weight gain – leading to belly fat. It creates a larger window of time for eating, if it has been many hours since dinner. Sleeping earlier may help you to prevent late night snacking. Try do done your dinner before 2-3 hours before going to bed. If still you feel hunger after taking your dinner, consider having small protein rich snack like greek yogurt.
3.) By Cutting Carbs
Low carbohydrates diet intake can be very beneficial for flat stomach, including belly fat.
Reducing carbs in your daily diet prevent your hunger and cause weight loss, without counting calorie.
First thing that may come into to your mind when think of carbs is bread. White breads are rich in refined flavour. Lower in fibre and a simple source of carbohydrates. It is not easy to cutting processed bread and grains, but it is very important for people who are looking to lose weight or stomach fat lose by cutting carbs.
Find alternatives such as vegetables. Flour and bread are used daily for making base items such as pizza, sandwich etc. There are many vegetables which are low in carbs which may eliminate need of bread. Also, there are many flours available which are low in carbohydrates, so can use them in your everyday need like almonds flour, nuts and coconut flour.
Avoid packaged snacks, these snacks are not for those people who are on low-carb diets. Most of packaged snacks contain high carbs like sugar, flour and potato etc. Some healthy snacks you can add in your everyday meal:
4.) Take Plenty Of Soluble Fibre
Soluble fibre absorbs water and turns to gel during digestion that helps slow down food as it passes through your digestive system.
Beta-glucan and glucomannan are soluble fibres, mixes with water to form a viscous, gel like substances that helps slow down food as it passes through your digestive system. Eating more soluble fibre helps you to lose weight– belly fat.
Studies show that this type of fibre reduces appetite and promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease your daily calories intake your body absorbs from food.
As per studies, with every 5-10 gram increase in soluble fibre intake everyday, chances of belly fat gain decreased by 3.7%. Having good, regular digestion can have long term benefits for you health like reducing risk of cancer, lowering blood pressure etc.
Here are some foods high in soluble fat that cut down weight:
- Sweet potatoes
- Black beans
5.) Avoid trans fat
Trans fat are produced by adding hydrogen in vegetable oil, which solidifies at room temperature. Most of trans fats, results in a quality, taste, texture and shelf stability in foods like cookies, cracker, Some varieties of microwavable popcorn and bakery products. Trans fat make food taste their best for longer time, that’s why they are bad for us.
If you are consuming processed trans fat from hydrogenated oils lead to increase in your LDL cholesterol level. This cholesterol is not good for your health, it makes your arteries hard and clogs, increasing the risk of heart attack and blood clotting. Adding hydrogenated oil in your diet will provide you no benefit.
Rather than using these hydrogenated oil , you should use olive oil, canola oil, soybean oil, sunflower oil during preparation of you meal. Read the ingredients of food labels and avoid hydrogenated oil listed.
Avoid processed foods contain trans fats such as chips, donuts, cakes, crackers and fried foods.
Eat foods like :
- Whole grains
- Lena meats
6.) Eat high protein diet
Protein is very important nutrient if your goal is weight loss ( belly fat ) and muscle building.
It works many different mechanisms which are responsible for weight loss and achieving flat stomach. Protein diet increase your metabolic rate and helps in building muscle mass during weight control. A high protein diet reduces hunger and releases fullness hormones PYY, which promotes fullness.
As per studies people who eat a diet containing more protein have less abdominal fat, than those who eat a lower protein diet.
People who stay longer at night have a major problem of late night snacking. It creates a larger window of time for eating, if it has been many hours since dinner. But, protein can have a powerful effect on hunger and desire to snack at night.
Increase your daily protein intake by adding these protein-rich foods :
- Dairy products
7.) Perform Cardio
Aerobic exercise (Cardio) is a most effective way to burn more calories and also known as flat stomach workouts.
As per studies only taking protein diet will not give you the results, exercise is very important for belly fat reduction. But, if we do both means take proper diet and perform belly fat losing workout then you will see the results in short period of time.
In cardio exercise only your strength is not important, it depends more on your duration and frequency ( that how long you are performing cardio ) of your exercise program. It is practically proved that a person performing cardio for 300 min get result fast than the person performing for 200 min in a week.
Your first step in burning fat is including at least 30 minutes of aerobic exercise or cardio in your daily routine.
Here are some of aerobic exercise for bally fat reduction :
8.) Eat less than maintenance calories
First you’ve got to understand (Calories) – What are net calories ? , Why do we need them and How calories help us to maintain weight .
Calories are unit of energy that a food or drink provide us . The calories in food come from (Carbohydrate , Protein , Fat and Sugar). Let’s deciding out how many calories you need daily to maintain weight . Calories intake totally depends on individual goal , like (want to do Cutting or Bulking) . Hence , you consume more calories in bulking phase than in the cutting phase . First you have to calculate your maintenance calories for that grab a calculator – and your most recent weight and height in kilos and cm . We’ll start by calculating BMR .
Men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
Women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
After calculating BMR multiply it with Activity level .
|Physical Activity Level
|Physical Activity Ratio
|. Sitting job without any exercise
|• Sitting job but with 1 hours of exercise
|• Sitting job but with 2 hours of exercise
|• Training quite than 2 hrs per day
Multiply your BMR x Activity Factor = Maintenance Calories
Let us take your maintenance calories are – 2600 . Now , if you would like to gain weight your calories intake should be more than maintenance calories and to loss weight decrease your calories intake.
Our goal is to loss belly fat, So our calories intake should be less than maintenance calories.
9.) Stop drinking fruit juice
Juicing is an easy way to consume lots of nutrients without having to eat while fruits and vegetables, but it’s just as high in sugar as soda and other sweetened bevarages. It may lead to carry the risk for abdominal fat.
Drinking juice is not healthy and a good way for wight loss. We could not compare juice diet with solid food diet, because liquid meals are high in carbs where’s solid foods contain fibre and protein. That’s why solid food are more filling than liquid meals.
10 ounces serving ( 295 ml ) serving of unsweetened apple juice contains 28 grams of sugar, half of which is fructose.
Juicing is good if you do it for some days not for long time. Adding fruits or vegetables juice with your diet is fine and avoid drinking juices contain sugar. You can replace juice with unsweetened tea or water , mix lemon in water.
10.) Drink green tea
We all know that green tea is popular as weight-loss drink and helps in belly fat removal without surgery.
Green tea is loaded with antioxidants and contains caffeine which helps you in belly fat burning and weight loss.
As per studies green tea contains antioxidant known as EGCG which may help you lose belly fat. This effect can be double if we consume it with exercise. A cup of green tea contains less caffeine ( 24-40 mg), than a cup of coffee ( 100-200 mg ), but this ( 24-30 mg ) of caffeine is enough to show great effect.
Caffeine and EGCG antioxidant both breaks you body fat into fat cells and boost the effects of some fat burning hormones, after breaking into fat cells it released it into your bloodstream which is used by muscles cells as energy.
Overall, you can use green tea as belly fat burning drink.
11.) Perform Weight Lifting
Don’t forget to perform strength training or weight training because these are the best exercises to lose belly fat and gaining muscle mass. Strength training means moving your body against resistance whether it is dumbbells, barbells and weight plates etc.
These strength trainings increase your metabolic rate and build lean muscle mass, these are fat-free tissue allowing you to burn more calories during exercise.
Muscle strength and endurance can be cure by strength training and makes it easier to perform everyday activities by providing muscle strength and stability to joints. People with asthma, diabetes, back pain, dementia and heart disease can be cure with strength training.
As per studies the combination of aerobic exercise and strength training is very effective for people with overweight. With this, fat will burn and muscle mass increase.
Here are some of weight training exercises that helps you to lose belly fat :
Before beginning any strength training exercise first consult your physician.
12.) Perform More Reps
Lifting heavy weights with low reps are not much effective as compared to high reps for fat loss. Performing more reps helps to build muscle mass by burning fat and can be great exercises for a flat stomach.
More reps raise your metabolism and hence burns more calories. It helps to strengthen connective tissues and bones. Makes it easier to perform everyday activities by providing muscle strength and stability to joints.
Improves coordination, confidence and balance and help to prevent injury.
In this type of exercise perform between 8 – 12 reps per for 3 sets using enough weight that you can complete your desired reps. Not only more reps are important, with this schedule you have to take proper diet containing more protein for weight loss ( belly fat reduction ).
With proper diet and high reps exercise, you will get results very fast.
Q.) How do I get rid of my belly fat ?
Here are some tips you should follow :
. Avoid Sugary food and drinks
. Get Proper Sleep
. By Cutting Carbs
. Take Plenty Of Soluble Fibre
. Avoid trans fat
. Eat high protein diet
. Perform Cardio
. Eat less than maintenance calories
. Stop drinking fruit juice
. Perform Weight Lifting
. Perform More Reps
Q.) What is the main cause of belly fat ?
Taking poor diet , not getting enough sleep and sitting lifestyle etc. Active lifestyle and a good diet helps in maintaining belly fat. If you have inactive lifestyle than you can perform some activities whenever you have time.
Q.) What burns belly fat the most ?
Cardio , it is one of the most effective way for burning fat. 30 min of cardio exercise everyday is enough for achieving your goal of burning belly fat. But keep in mind it also depends on your diet, only exercises will not give you any result.
Q.) What are the foods that burn belly fat ?
10 Foods that burns belly fat :
. Leafy greens
. Green tea
. High fibre cereal
. Apple cider vinegar
Q.) Why do I have a big belly but skinny ?
These are those people whose lifestyle is very inactive with no physical activities and used to eat fatty foods like cheese , fatty meat , butter and sugary drinks. Eating these types of fatty food, stores around the belly in the form of fat.
Q.) How long does it take for belly fat to go away ?
Losing belly fat is not easy because it has higher amount of fat cells, for which it is very difficult to break-down the fat around belly areas. But it totally depends on your dedication to your cardio and diet. If you are performing hard-core cardio exercises and taking proper diet, then you will be able to get results within a month.
Q.) Can lemon water reduce belly fat ?
Warm water with lemon is very effective if consumed first thing in the morning ( on an empty stomach ). For this, you need warm water and a few drops of lemon and also you can add some salt according to your taste. You have to wait 30 min before eating anything, as this will help your body to consume most nutrients and energy from the food.
Q.) Does stress cause belly fat ?
Many people have cortisol problem which is known as stress hormone produced by the adrenal glands in stressful condition. Now understand how stress drives – Overeating causes stress, it cause the excess calories to be stored in the belly.
Here are some symptoms of stress belly:
. stomach cramps
. unnatural hunger
. Upset stomach after eating
Q.) How can I lose my fat belly in a week ?
First thing you have to do is – motivate yourself.
. Include aerobic exercise in your daily routine
. Get proper sleep
. Add fatty fish in your diet
. Drink green tea
. Start your day with high protein breakfast
. Consume soluble fiber
. By cutting carbs
Q.) How long does it take to lose stomach fat ?
The time taken to lose stomach fat depends on an individual’s dedication toward his exercise routine, genetics, metabolism and your starting weight. Weight loss, and getting a flat stomach is an gradual process and doing it slow instead of speedily is healthier. The recommended rate of weight loss should be ( 0.5 – 1 kg ), per week.