Written by Lukas Lengauer, BSc on December 27, 2019

How to lose belly fat fast

If you want to lose weight, you often have an additional goal in mind. This includes, for example, getting rid of annoying belly fat.

But can you burn fat in one place? And what should women and men consider when it comes to nutrition and exercise if they want to lose belly fat?

In this article I will show you how to lose belly fat fast.

Belly fat: The unhealthiest type of body fat?

Depending on the genetic predisposition, we store fat in different places.

For example, women are more likely to store body fat in the area of the hips and legs. In this case, we talk about the so-called “pear shape”.

Men, on the other hand, are more likely to store body fat in the abdominal area. This type of fat distribution is also referred to as the “apple shape”.

The problem with abdominal fat is the following:

Too high abdominal circumference is associated with an increased risk of cardiovascular disease, stroke and type 2 diabetes mellitus.

This is the case because fat cells are particularly active in this area and release hormones that promote inflammation.

From a health point of view, a woman should have a belly circumference of less than 80 cm. For a man it should not be more than 94 cm.

Otherwise, the risk of the above-mentioned diseases increases further and further.

The risk of disease mainly increases due to the so-called visceral fat, which surrounds the organs and is often simply called “inner fat”.

But there’s good news for anyone who wants to get rid of belly fat:

By using the right diet, you can lose it forever.

And it gets even better!

A brand-new study shows that you can burn more fat in one area with a combination of strength training and cardio. Previously it was thought that this is not possible.

In the next paragraphs, we’ll look at what you should really pay attention to when it comes to exercise and nutrition.

Step #1: Get rid of belly fat with the right diet

If you want to get rid of stubborn belly fat, you have to take care of your diet first and foremost.

Because, as we already know, you need a calorie deficit to lose weight – no matter if you follow a vegan, a ketogenic or a traditional balanced diet.

The following basics should be taken into account by everyone. A little further down you will find more specific tips that can help you achieve even more success.

1.) Eat mainly unprocessed foods that saturate well and provide important nutrients

These foods include fruit, vegetables, unrefined cereals, meat, fish, lean dairy products, eggs, legumes, nuts and other natural foods. These should account for the majority, i.e. at least 80 percent, of your daily calorie intake.

2.) Eat enough protein to protect your muscles and stay satiated

Eating enough protein is probably one of the most important things when it comes to losing weight. This is because the sufficient supply of this nutrient protects your muscle mass from degradation.

In addition, eating protein leads to the release of satiety hormones that inhibit your appetite. These two things are very desirable during weight loss.

A study  has also linked the intake of high-quality protein to less belly fat. So we already have three reasons that clearly show us that we should eat enough protein.

3.) Don’t follow a diet that leaves you frustrated after a few weeks, may lead to eating attacks and unnecessarily restricts you

In the meantime, we have already talked about some diets here on Fitshapery. The only diet that has turned out to be useful for weight loss was a low carb diet that doesn’t limit your carbohydrate intake too much.

Otherwise, you should forget diets once and for all. They often lead to the yo-yo effect rather than really change your diet in the long term.

4.) Make sure you’re in a calorie deficit

You will only get rid of belly fat if you have a negative energy balance. This means that you must eat fewer calories than you consume in the same period. No matter which diet you ultimately choose, you need a calorie deficit to lose weight!

To determine your calorie consumption and thus ensure that you have a deficit, it is worth buying an accurate fitness bracelet.

If you find it difficult to eat less than you consume, then you can also try intermittent fasting.

By using intermittent fasting you will limit your calorie intake over a period of time, so you can eat more later. Overall, this makes it easier for many people to stay in a calorie deficit.

In addition, this type of fasting can also have unique positive effects on our health.

Step # 2: Lose belly fat with the right type of training

Doing ab exercises and getting rid of belly fat faster? It would be nice, that’s an old myth!

Or isn’t it?

A brand new study, which has also been talked about by some other experts, shows impressive results. The scientific study clearly shows that spot reduction is possible in certain places.

During the investigation, 16 women who had previously not exercised were randomly divided into two groups.

One group did strength training only for the torso and cardio on a bike for 30 minutes. The other group also did strength training, but only for the lower body and then also went on the bike for 30 minutes.

And what happened?

The group that trained the upper body during strength training lost significantly more fat in the torso.

In the group that did strength training for the lower body, there was also a trend towards more fat loss in this area of the body.

All in all, these are very exciting results. In the past, it has often been shown that you can’t lose fat in one place, even if you do specific exercises.

The new study suggests that this is possible. Specifically targeting belly fat seems to be attainable. But of course, we need to wait for more scientific studies to confirm this.

How to lose belly fat with exercises?

Doing a few sit-ups or other exercises every day won’t automatically cause you to get a flat belly.

If you really want to burn belly fat with strength training, the following conditions must be met.

1.) Intense strength training, which involves the respective body parts

In our case, this are exercises for the abs.

Always make sure that you do the sets in a fashion that you can only do one to three more repetitions before you stop. This ensures sufficient intensity and recruits almost all muscle fibers.

Just making a few loose crunches and sit-ups won’t help you. You have to do intense working sets in order to lose abdominal fat.

2.) After that, you have to do cardio

During strength training you release fatty acids from the respective tissues and these are then used as an energy source during cardio.

All in all, this leads to the fact that one can burn fat in one place.

3.) You must stay in a calorie deficit

Unfortunately, this cannot be avoided, as we have already discussed.

Other studies

Of course there are other studies that show the oposite. But if you also want to train and build your abs, the whole thing is worth more than just a try.

During weight loss we also recommend training the rest of your body. In a variety of exercises, such as squats and deadlifts, the abs are also trained effectively.

Step #3: Be patient to get rid of belly fat

The last point is probably the most important, even if the other two are the foundation for your success. But only those who really keep at it for a certain period of time will successfully get rid of belly fat.

Depending on how much body fat and what kind of genetic fat distribution you have, the project will take a little longer or shorter.

So, make sure that you always cover the first two steps and at the same time make sure that you don’t fall for any myths or even shabby methods. These include, for example, belly wraps with foil, detox tea’s and tablets that can even be dangerous.

You also shouldn’t trust people who promise that you can lose belly fat in just 2 weeks. These are simply lies.

Are there differences between women and men?

No, in general there are no differences between men and women when it comes to burning belly fat.

Fat loss works in both sexes due to a calorie deficit. Also, in terms of training you don’t really need to do anything different.

Whether you’re a woman or a man, the following rule is always true: stick to the basics listed here and you’ll be successful.

More tips and tricks for losing belly fat

The following things are small changes and tips that can also help you. With things like green tea, however, one should not hope for miracles. You should consider it as an additional bonus.

Reduce your stress levels

Due to the fast lifestyle we live today, many people are more stressed out. This has a negative effect on health and also on the development of belly fat, according to a scientific publication.

When we have a lot of stress, we release more of a hormone called cortisol. High levels of cortisol are known to lead to an increased storage of belly fat.

Therefore, make sure to have your stress levels under control and get enough sleep. People who get too little sleep are more likely to gain weight.

Avoid sugar-sweetened beverages

It will always be a mystery to me how some people can drink several liters of sweetened drinks and thus ingest incredibly high amounts of sugar.

Therefore, I can only advise you to don’t make this fatal mistake. Sugar-sweetened beverages don’t saturate at all and provide high amounts of calories. All in all, they only make it harder to lose weight.

Drink green tea

It is known that green tea extract can boost your metabolism. In the right amounts it is one of the few harmless fat burners that really have an advantage.

In combination with training, a scientific study also showed that the catechins (antioxidants) from green tea can promote belly fat loss.

Stop the excuses

Your belly has been bothering you for a long time and it’s starting to get unhealthy? Then it’s time to really step up.

Stop the excuses, get involved in healthy eating and start acting as quickly as possible.

If you feel like it, incorporate some training as well. You can get rid of belly fat even without exercise, but we all know that exercise is healthy and can help with weight loss.

Eat sufficient amounts of soluble fiber

A scientific study concluded that an increased intake of soluble fiber was associated with the presence of less abdominal fat.

However, this particular type of fiber is not only beneficial in this regard. Soluble fiber is also food for our intestinal bacteria and can contribute to the improvement of our intestinal health.

Lose belly fat by calorie counting

If you don’t see progress, you should count calories for a period of time.

As we know from the previous sections, it is impossible to lose weight without a calorie deficit. And if you don’t lose weight over a period of time, in 99% of cases you simply don’t have a calorie deficit.

Counting calories has become increasingly unpopular in recent times and is not something to be done permanently, but no one can’t deny that it is extremely effective.

As long as you don’t lie to yourself and track everything exactly with an app, the results are clear. If you don’t lose weight, you are eating too much! It’s that simple.

In addition, counting calories is also a very good start for intuitive eating. It gives you a very good sense of the amounts of food you should eat in order to not have a calorie surplus. This allows you to better estimate portions and know which foods provide a lot of energy per serving.

If you don’t have a suitable app yet, I can recommend MyFitnessPal. It is free and has a large food database.

Drink no or little alcohol

Alcohol contains a whopping seven calories per gram. In addition, alcoholic beverages often contain carbohydrates and sometimes fats that provide additional calories.

Unfortunately, it is also a fact that such drinks saturate very poorly for their calorie content. If you want to get rid of belly fat, you should also bear in mind that there are studies that link the consumption of alcohol with an increased fat accumulation in the abdominal area.

Overall, too many factors speak against the consumption of alcohol. Not to mention the negative health effects.

Of course, it’s okay to treat yourself to a glass of wine at the weekend. But if it’s one or two alcoholic drinks every day, that’s definitely too much.

The bottom line

Everyone can lose belly fat, but there are only a few things that really help.

On the one hand, this includes a healthy diet, which causes a calorie deficit and thus induces fat loss.

On the other hand, it is also possible to build abs, which makes your tummy appear firmer.

You can forget all the other methods that promise to burn your belly fat overnight. Unfortunately, there is no miracle pill and that will probably remain the case forever. However, it could at least be possible to specifically lose fat in one area, like the belly.

If you liked this article, please share it on Pinterest. This will allow us to bring the truth to people and show that many products make wrong promises.

If you have any questions about this topic or would like to give me feedback on the post, please leave a comment right now.