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7 Effective Ways To Kick Your Belly Fat Away

7 Effective Ways To Kick Your Belly Fat Away

Look, I know that the title almost sounds too good to be true, as you’ll find a huge number of similar tips online. However, I’m not here to give you unrealistic expectations and sell you my special brand of fat-destroying snake oil, nor am I here to hold your hand and tell you that you should ease into it slowly. I’m a guy that’s been very skinny, bulky, fairly fat and eventually nice and proportional for my height and skeletal structure, so I tend to be a realist.

I’ve also had a number of friends who struggled with weight, and some of them managed to shed anywhere between 45 and 65 pounds, and none of us did it using a dramatically different method than the rest. In fact, all our lifestyle changes were fairly similar, and there was one constant – we all ate healthier foods, consumed less calories overall and trained our butts off.

You have to commit to a radically different lifestyle and have some patience, as belly fat is the last to go for a vast majority of people, and you can’t “target” it. All you can do is follow a few effective guidelines and wait for your body fat percentage to drop low enough for your body to finally start to let go of those last reserves of belly fat.

1. Switch to diet soda and eat fruit when you crave something sweet

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    Cutting calories can be a tricky task, because it’s difficult for most people to gauge portion size and realize just how many calories they are actually consuming. However, one aspect that contributes to at least 1/4 or 1/3 of most people’s daily calories are sugary drinks and candy. By giving these up you can easily drop some 800-1600 calories or even more, depending on how much of it you consume on a daily basis.

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    A 2 litre bottle of Coke or similar drink is about 800 calories, while a 100g bar of chocolate has about 500 calories. As a comparison, diet sodas have zero or close to zero calories, a medium-sized banana has 100 calories, 100g of strawberries have about 33 calories and a medium-sized apple has just under 100 calories. When you feel a need for something sweet, go with some fruit and a handful of nuts, or a bowl of muesli and some milk.

    2. Opt for healthier foods and do your own cooking

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      Here are a couple of facts that you need to keep in mind when losing weight:

      • You will mostly eat foods that are readily available in your home
      • Most of the time, you’ll just eat what’s quick and convenient to prepare

      When we understand these important points we can come up with easy solutions:

      • Fill up your freezer, fridge and pantries with healthy foods
      • Cook for the next few days or the entire week and have your meals ready to go

      Not only will cooking your own food help you stick to a healthier diet, but it will also save you a lot of money. Restaurants and fast food joints are a problem, so instead of eating out you can have a nice dinner at your house from time to time, or go for a walk and have a picnic. You can bring your food to work in plastic containers. This way you won’t be tempted to go with high calorie foods.

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      3. Take the time to stretch and meditate when stressed or fatigued

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        Static stretches should be done after each workout, be it weightlifting or running, but they can also be used whenever you feel a bit agitated. Not only will some 10-15 minutes of stretching help alleviate joint pain and muscle soreness, but it will also help relax your mind. You essentially occupy your mind with the task at hand and forget about your worries for a while.

        End these short stretching bouts with another 10 minutes of slow breathing in a comfortable position, and try to clear your mind and focus on counting every breath – once you get to ten, start over from one, and visualize the numbers appearing on a big white screen as you count. Effective stress management is very important for keeping your body and mind in good health, and will prevent things like emotional eating.

        4. Walk at least 1-2 hours total each day

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          This is the easiest good habit to get into, and it is actually great for both your heart and weight loss. It doesn’t burn much calories compared to running, hitting the heavy bag or circuit training, but since it is much easier you’ll be less likely to skip a session, and won’t mind doing it for a couple of hours at a time.

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          A simple way to get more walking done is to park a little further away, use the stairs more often, take your dog out to the park, go shopping with some friends or just put on an audiobook or some music and make a few circles around the block. A good substitute can be household chores – some 30-60 minutes of vacuuming, dusting and washing dishes will burn enough calories to make a difference.

          5. Do cardio while watching TV

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            Walking is good for your cardiovascular system and shedding a few extra calories, but nothing beats an intense cardio workout where you keep your heart rate elevated for some 10-20 minutes. Running is great and can be fun, but it tends to be a little hard on the joints, and it’s easy to find an excuse not to do it. This is why I would recommend getting an exercise machine and placing it in your living room, so you can get in a quick session while you watch some TV or listen to an audio book.

            As far as home devices go, a rowing machine is an excellent choice, as it takes up little space, doesn’t waste electricity and gets your entire body involved in the movement, particularly the pulling muscles of the back and the abdominals, which most people neglect when training. Just be sure to make certain you’re using it properly, as you can hurt yourself with bad form!

            6. Build a solid strength base

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              Pumping up those muscles a little bit serves several important purposes:

              • It gives you something to show off when the fat comes off
              • The training helps you burn some extra calories
              • The added muscle tone increases the amount of calories you burn when resting

              Building strength will build a good amount of muscle as well, and the more muscle you have the more calories your body will need just to maintain the same weight, so you don’t have to cut your calories too low or go insane with the cardio exercises. It also makes you feel more agile and energetic, which will cause you to move around more throughout the day, burning yet more calories in the process.

              7. Go to bed earlier and get a solid 8 hours of sleep

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                Getting enough sleep will help you reduce stress, improve concentration and allow your body to regulate its complex biochemistry and keep your metabolism high. If you fail to get adequate rest, you will have trouble pushing hard at the gym or staying consistent with your rowing or treadmill sessions. As an additional benefit, the less you stay awake at night, the less cravings you’ll experience – you can’t eat if you’re asleep.

                These are proven methods that can help you cut your calories, improve digestion, burn a good amount of energy and increase your metabolism, all of which are needed to shed that persistent belly fat. It takes commitment and patience to get the results you want, but as long as you don’t make too many mistakes and stay consistent with these new habits, expect to see a sexy flat belly in a few months.

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                Nemanja Manojlovic

                Editor at MyCity Web

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                Last Updated on September 25, 2019

                How to Tap Into the Power of Positivity

                How to Tap Into the Power of Positivity

                As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                When we were still children, our thoughts seemed to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

                Just imagine then, how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power!

                We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities.

                We’ll never ask that person we like out on a date because we always think we’re not good enough.

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                We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb.

                We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits.

                And we’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head…

                But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

                So, how can we tap into the power of positivity?

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                “Happiness cannot come from without, it comes from within.” – Helen Keller

                It’s not as hard as it may seem; you just have to practice, practice, practice. Here are 4 simple yet powerful ideas on how you can get started.

                1. Learn to substitute every negative thought with a positive one.

                Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

                Just take a look at these 10 Positive Affirmations for Success that will Change your Life.

                2. See the positive side of every situation, even when you are surrounded by pure negativity.

                This one is a bit harder to put into practice, which does not mean it’s impossible.

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                You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty.

                If you seek it, you will find it.

                3. At least once a day, take a moment and think of 5 things you are grateful for.

                This will lighten your mood and give you some perspective of what really is important in life and how many blessings surround you already.

                Here’re 60 Things To Be Thankful For In Life that can inspire you.

                4. Change the mental images you allow to enter your mind.

                How you see yourself and your surroundings make a huge difference to your thinking.

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                Instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                Learn from this article how to change your mental images: How to Think Positive and Eliminate Negative Thoughts

                If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                And remember:

                You are (or will become) what you think you are.

                This is reasonable enough to be proactive about whatever is going on in your head.

                More About Staying Positive

                Featured photo credit: Lauren Richmond via unsplash.com

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