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Janine S. Robertson

5 months ago

5 Ways to Lose Belly Fat Overnight (Backed by Science)

Here’s a surprise for you: EVERYONE has some belly fat. It’s not just normal; it’s essential for our survival. But, when your abdominal fat is excessive, it’s unflattering and unhealthy. So we’ve combined a 5-way strategy to get rid of belly fat and stay trim forever.

Belly fat is not just the hardest fat to burn or the most unattractive feature in our bodies. It’s also quite harmful, being the number one factor for diabetes, heart disease, and other conditions.

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Why is belly fat so hard to burn? Out of the three fat types in the human body, visceral fat is the most persistent. Visceral fat is located beneath your abdominal muscles and poses many dangers to your health when there is too much of it. Belly fat doesn’t just sit there. It produces hormones and chemicals that, when in excess, can negatively impact almost every organ in your body.

It’s not right to say that visceral fat is hard to burn.

You don’t need to survive on salads or spend hours on end on the treadmill to lose belly fat.
There are a lot of bad habits you can shake to see immediate results.

These are the causes of belly fat:

  • You’re eating too many processed foods
  • You’re eating trans fat
  • Your workout isn’t challenging enough
  • You’re doing the wrong workout
  • You’re skimping on sleep
  • You’re drinking too much alcohol
  • You’ve Got Too Much of the Wrong Gut Bacteria
  • You’re seriously stressed

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Now that you understand the traps ahead, let’s get you on the path to losing that fat quickly with a 5-way strategy that targets the fat in the belly area.

1. Speed Up Your Metabolism
Scientific fact: A faster metabolism promotes fast fat burning.

Your metabolism is indeed determined by your age, sex, body type & size, and genetics. However, if you avoid long periods of hunger and add intense periods of physical activity into your routine – it will rev up your metabolism and improve your fat-burning capabilities.

So set your ultimate goal to hike up your metabolism and start working to achieve it.
Keeping these guidelines will help you see results as soon as the morning after:

  1. Ramp up the intensity of your workouts
  2. Eat regularly (every 3 hours) and decrease the portions of food
  3. Manage your stress level (herbal tea and rescue can do the trick)
  4. Improve the quality and quantity of your sleep

2. Go Mediterranean
In order to burn belly fat, you don’t have to eat less; you need to eat right.

For example, if you eat a high-protein breakfast (35 grams), you will lose more weight than if you eat fewer proteins. Eating food that’s rich with protein reduces daily food intake, stabilizes your glucose levels, and promotes faster fat burning.

That’s why the diet that’s recommended by every professional nutritionist today is the Mediterranean diet. Based on the sumptuous cuisine from Crete, Greece, and Southern Italy, the Mediterranean diet has become popular because it has proven to prevent heart disease, chronic diseases, and obesity. Plus, it boosts the number of healthy bacteria in your gut.

Here’s how you can burn belly fat with the Mediterranean diet:

  1. Start eating lean protein like chicken, eggs, fish, turkey, and lean cheese.
  2. Avoid foods that are high in carbs and refined sugar (pasta, rice, white bread, sweetened drinks), and replace them with high-fiber carbs (sweet potato, whole grains, oats, lentils, and beans).
  3. Work as many vegetables as possible into your diet. Veggies are low in calories, high in fiber, and they keep you full.
  4. Snack on fruit, nuts, and seeds. For example, eating 42g of almonds per day improves your cholesterol levels and burns visceral fat.
  5. Use only olive oil. It’s rich in monounsaturated fats and antioxidants.

Print this pyramid and hang it on your refrigerator:

3. Combine Cardio and Endurance Workouts
You don’t need to work out like a beast to burn belly fat quickly and effectively. You just need to do it the smart (and balanced) way.

Balance your high-intensity workouts (running, cycling) with weightlifting sessions, and you’ll see results immediately. Researchers found that people who added 20 minutes of weight training to their cardio workout gained less belly fat than those who pounded the treadmill for long sessions.

When weightlifting, focus on exercises that incorporate your entire body like squats, deadlifts, lunges, burpees, etc. Isolating muscles will help you gain mass but will do nothing for your potbelly.

This may come as a surprise, but crunches will do little to get rid of your belly. High-intensity workouts that work on increasing your BPM combined with strength sessions will diminish that abdominal fat in a matter of days.

4. Take It Easy
As mentioned above, your stress level is directly connected to your ability to burn fat.

High stress leads to an increase in cortisol levels in your blood. Cortisol is nature’s built-in alarm system.
It controls your mood, motivation, and fear – and it contributes to the storage of fat (abdominal fat in particular). Stress can also decrease your body’s ability to burn fat into energy.

So you want to keep your stress level to the minimum. But don’t worry! You don’t have to take a yoga retreat to achieve zen. Here are a few simple, cost-effective ways to keep yourself calm and maintain your physique:

  1. Meditate. A few minutes at the end of the day or when you wake up are sufficient.
  2. Practice deep-belly breathing in a quiet spot
  3. Try a 10-minute bodyweight workout
  4. Take a calming walk around the block
  5. Eat slowly and focus on the flavors

5. Sleep Tight
Ask any scientist or physician, and they will tell you sleep deprivation is connected directly with weight gain.

When you don’t get enough sleep, your brain’s frontal-lobe activity is impaired. The frontal lobe is responsible for the sensible decision-making part of your behavior. Desire takes control of your actions, and you can say goodbye to sensible eating and hello to Ben & Jerry’s gobbling at midnight.

Insufficient sleep also ruins your metabolism. When your body is sleep-deprived, it gets into emergency mode and conserves energy by slowing down essential functions.

This dangerous combo of untameable cravings, no willpower, and inefficient processing is an open invitation to the fat storage party.

Get in at least 7 hours of sleep every day. Get to bed early, don’t eat anything three hours before bedtime, and make sure you get out of bed when you’re well-rested.

Are you ready to burn that belly fat faster?
Losing abdominal fat is no rocket science. You don’t have to hire a nutrition professional or pay hundreds of dollars to personal trainers.

It’s totally in your hands, and it’s 100% possible to achieve results in days.

You do need to put some effort, show commitment, and have perseverance. But if you adopt this strategy, we guarantee you will lose those extra pounds around your waist and maintain a gorgeous body and your health.

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