How to lose belly fat and get abs??
It might not be easy but it’s totally doable! It’s up to your state of mind and efforts to see the results that you’ve been wanting! 😀
I mean who doesn’t want or like to have sexy flat abs??
Humans are very attracted to physical traits and it is our right to feel and look attractive as well. Of course, inner beauty still shines and is more important than physical attributes. Whether it be physical or inner beauty, don’t neglect both because they contribute to maximum health and wellness.
Sexy, flat, toned abs are the way to go…
Want to impress your crush or guys that you want attention from?? Haha! I don’t know about you but I like it when I get overlong gazes from the guy that I like or find attractive.
SO HOP ON!!
When you hear the words losing belly fat? What important words come into mind??
I think you know very well what they are…
You know what these are and yet you still struggle to fulfill and include these in your routine. If you’re one of those people who WANT SOMETHING BADLY but can’t get themselves to finish or start what they want to accomplish, then maybe you should ask yourself these questions in my How to Stay Motivated page. You have to be in the proper mindset to have what you’ve been desiring!
REMEMBER THAT YOU ARE YOUR GREATEST OBSTACLE SO NO MATTER WHAT OTHER PEOPLE MIGHT TELL YOU, YOU STILL HAVE THE GREATEST CONTROL IN YOUR FATE.
You actually have the ab muscles already but they’re hiding behind the fat. Unless you get lean or lose the extra body fat, you won’t see the results.
Eat Protein. Eating protein helps you build muscle and burn fat. It’s also a great long-term strategy when you want to lose belly fat. Protein has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day, and help you eat up to 441 fewer calories per day. E.g. beans, poultry, dairy, eggs, seafood, beef, pork, soy, etc. Opt for lean beef and pork cuts because these have less harmful fats and it will help you get the needed protein while not having to add more to your belly bulge.
Eat Healthy Carbs. By healthy carbs, I mean resistant starch which helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol. Contrary to popular belief, researchers found out that the odds of you getting and staying slim are best when carbs make up to 64% of your total daily caloric intake, or 361 grams. E.g. barley, acorn squash, whole wheat pasta, legumes, black beans, oatmeal, quinoa, etc. EAT THESE AND YOU WILL STAY FUELED AND BURN FAT ALL DAY LONG WITHOUT SACRIFICING MUCH.
Eat Healthy Fats <—- Click to learn more!
Important: Try eating smaller meals and eating slower. After 20 minutes of eating, your stomach lets your brain know that it’s full.
Make sure to eat enough food and don’t starve yourself. Eating enough food will keep you from experiencing hormonal imbalances. Depriving yourself of food will slow down the release of the fat-burning hormone leptin in the body.
WATER is one of the most beneficial things to include in any healthy plan. Our bodies are made up of 70% water and it’s integral in all of our body’s metabolic processes and survival. Aim for 6 to 8 glasses of water a day!
If water is a little boring for you or if you have a hard time drinking the ideal amount. Try these recipes:
This cleansing drink will help burn belly fat faster. To make it, squeeze out one lemon to a glass of warm water. Drink it first thing in the morning.
Lemon, cucumber, mint water
For your fix try this:
3 quarts or 12 cups of water
2 lemons, thinly sliced
1/2 cucumber, sliced
10 mint leaves
Make sure to wash the lemons and cucumber thoroughly before slicing. Add the slices and mint leaves to a pitcher then add the water. Refrigerate it for at least 4 hours or overnight! The flavor is stronger when drunk the next day. This tastes best when drank the same day or the day after. 🙂 This is really refreshing and will help you stay consistent and motivated!
Make sure to use a straw when drinking real lemon-infused drinks as the lemon juice is very acidic and can damage your tooth enamel.
You can also try a combination of any of these to add to your water:
The combinations are endless and you can customize the amount of each ingredient to however you like. Use vegetables, fruits or herbs for these! DELISH AND VERY REFRESHING!!
Remember to try to stay away from carbonated beverages and powdered fruit juices as they contain empty calories that increase belly fat. They contain loads of sugar which come in the form of high fructose corn syrup or other additives. Your body has a hard time burning this type of sugar so over consumption of these beverages can make you obese especially if eaten with junk foods. You might think drinking diet sodas are better but they contain artificial sweeteners which are bad for you. Drinking pure water or water infused with fruits is healthier!
Caffeine as in the case of green tea and coffee has fat-burning qualities that helps in losing the empty calories over a period of time. The caffeine in just one cup of coffee can boost calorie burning by 4% over the course of two and a half hours. But as in everything else, moderation is the key. 🙂
Exercise <—- Click! 🙂
When done right, this is really impactful in achieving a tight stomach and perfect abs. Of course, you can also incorporate yoga with your fitness routine.
Be active and get fresh air! Jogging or walking first thing in the morning is very beneficial to your health and in losing the extra belly pooch. These exercises help deliver oxygen to your brain and sleepy muscles, and boost your metabolism. By the time you eat your breakfast, you’ll burn calories faster! Ideally, you should jog or walk for 30 to 60 minutes if you want to realize your fitness goals.
Try doing a HIIT workout (High-intensity interval training)
This is a form of exercise in which you perform short periods of high intensity anaerobic exercise with less intense recovery periods. This is one of the most effective exercises and you only need to do it for 30 to 60 minutes a day and as short as 15 minutes will do.
For instance, start jogging as fast as you can in the treadmill for 10 seconds followed by 12 seconds of slower, steadier jogging (rest period). Do as many repetitions within 1 to 3 minutes. After that you can do a belly HIIT workout such as mountain climber.
Remember, it’s hard to do spot/targeted exercises. You’ll always be bound to lose overall body fat in a lot of exercises.
LIMIT STRESS <—- Click to learn more! 🙂
Stressful thoughts cause your body to activate certain pathways that cause weight gain and insulin resistance. The more you think that you’re fat or you’re thin, the more that you’ll become and there’s a science behind it.
Remember that some stressors are imaginary. It’s very different when you’re in an emergency situation and when you think that you’re gonna perform bad in a test or exam.
Cortisol is an adrenal gland which is vital for survival. It makes you hear better, see better, move faster, reduce inflammation and assist with memory formulation. So in turn, it can shut down digestion and slow metabolism.
It’s ok if we stimulate cortisol for a short period of time but if prolonged, high cortisol levels can cause increased belly fat, high blood pressure, mood swings and depression, blood sugar imbalances, poor sleep and poor thyroid function.
This is good to boost the intake of oxygen and is great to burn calories to lose belly fat and get abs. PLUS!! This is great in reducing stress!
To do this, sit up straight in your couch or with your back against a wall if possible and do deep breaths for 2 minutes. Inhale for three seconds while lifting yours arms above your head then breathe out while tensing your ab muscles for five to 6 seconds.
*Make sure you’re comfortable, and stop and sit down (when standing up) if you feel like you’re gonna faint.
“Fat is made up of oxygen, carbon and hydrogen. When the oxygen we breathe reaches these fat molecules, it breaks them down into carbon dioxide and water. The blood then picks up the carbon dioxide – a waste product of our bodies – and returns it to the lungs to be exhaled. Therefore the more oxygen our bodies use, the more fat we will burn.”
You can do this when you feel bored or not doing anything, or if you’re going somewhere to pick up laundry or when you’re stuck in traffic or travelling. Don’t do this tho when you’re driving to ensure safety and maintain focus on the road. STOP when you feel signs of fainting especially when you’re doing this while walking.
Try to go out more and breathe fresh air! Stop being a homebody! Going out will give you more energy and lead to increased productivity and LIFE. THEREFORE, MORE CALORIES BURNED!! It will also lead to more adventures and excitement! Try to explore and be adventurous! Go out of your comfort zone!
This doesn’t mean going out every single moment and spending money. It’s still nice to find time to relax and be comfortable in your own home. Balance home activities and going outside, meeting friends and family, shopping, exploring, etc. Mingling with the right people will also lead to the right lifestyle and mentality! 🙂
Sleep is very important in maintaining good health. It is intricately connected to various hormonal and metabolic processes in the body and is important in maintaining metabolic homeostasis or balance. The less sleep you get, the less stressed and less immune you become.
Sleep deprivation can lead to weight gain because the more sleep-deprived you are, the higher your levels of the stress hormone cortisol, which increases your appetite.
It takes approximately one week to adjust to a new sleeping schedule. That time can be shortened by changing one’s eating habits, avoiding caffeine and adjusting light levels.
Our bodies need rest after doing our daily activities to recoup and regenerate, and sleep is the most important time for that. Aim for the recommended 6 to 8 hours. Try to download a sleep monitoring app so you can be consistent with your sleep-wake cycle. I recently discovered sleepyti.me which is an interesting and fun way to plan your sleep.
SO SLEEP MORE!
RIGHT MOTIVATION <—- Click for more.
You can never get enough MOTIVATION since we’re just humans and we’re bound to feel discouraged and weak from time to time. This is one of the most important and universally applicable things to apply in any life goal.
But if you want something, you do EVERYTHING it takes to reach it!
SO STAY AND KEEP BEING MOTIVATED!! 😀
Try recording your measurements to help you stay focused.
Get a tape measure and measure four fingers above your belly button across your waist (first measurement), across your belly button (2nd), then measure four fingers below your belly button (3rd). Record your measurements. Set a goal! This will help you further motivate and push yourself. 🙂
I hope you enjoyed all these tips and tricks to losing belly fat and achieving the perfect abs! Keep encouraging yourself and remember to always challenge yourself, and be positive and happy!! 😀
I’ve been getting questions as to how long it will take to get the tight abs or reduce belly fat significantly but it all depends on a lot of factors which I talked about in this article like your lifestyle, stress level, hydration, exercise, diet, sleep, motivation, BODY SIZE (which is very important to consider as well), etc. If you work hard in every aspect you will surely achieve flat abs in less time!! You can actually see a great improvement in a week if you adhere to my tips.. You can achieve great abs in a month, 2 months or so but you have to be consistent and motivated! 🙂
Thoughts, suggestions, questions or whatnot?? I welcome everything so feel free to leave any comments below if you find anything worth mentioning or worth talking about. I’d really appreciate it! Thanks!
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Also, please do check out my other posts for cool tips and info by clicking the link below or the top right widget, and do comment as well if you feel like sharing or adding something. 😀
Check out these cheap product recommendations which I have put up for you which will help tremendously in losing your stubborn belly fat!
The Fast Metabolism Diet: Lose Up to 20 Pounds in 28 Days: Eat More Food & Lose More Weight
Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
Bright Line Eating: The Science of Living Happy, Thin & Free
Here are some exercise equipment to help you get started and stay fit:
Dumbbell Set with Stand, Silver Lettering
SPRI Deluxe Vinyl Dumbbells (Set of 2)
Reehut 1/4-Inch High Density – Exercise Yoga Mat with Carrying Strap for Fitness & Workout
Reehut 1/2-Inch Extra Thick High Density NBR Exercise Yoga Mat for Pilates, Fitness & Workout w/ Carrying Strap
Below are some water bottles which are eco-friendly and BPA-free for an on the go, active lifestyle or if you just want to be hydrated for the rest of the day! These will greatly help you in getting the RIGHT HYDRATION! 😀
Fruit Infuser Water Bottle BPA-Free, Leak Proof, Made of Durable Tritan. Free Recipe eBook!
Tritan Water Bottle 18oz 600ml, Leak Proof, Opens With 1-Click, Eco Friendly BPA-Free Plastic for Gym, Yoga, Running, Outdoors, Cycling, and Camping
Best Sports Water Bottle – 32oz Large – Fast Flow, Flip Top Leak Proof Lid w/ One Click Open – Non-Toxic BPA Free & Eco-Friendly Tritan Co-Polyester Plastic
18oz Glass Water Bottle MIUCOLOR – Anti-slip Silicone Sleeve with Eco-friendly Shatter Resistant Borosilicate Glass Bottle, BPA, PVC, Plastic and Lead Free