You can lose belly fat if you'd like without spending a lot of money or needing special equipment. Part of the process is changing what you eat. This does not mean starving yourself or eating grass, but making a few simple changes to your current diet. Adding more movement into your routine and changing some habits are also important. Again, though, you don't have to get radical and work out eighty hours a week. You just need to make changes in at least a few of the things you do each day if you want to lose belly fat.
Get a Good Night’s Sleep
Losing belly fat begins at bedtime. Several studies have proved that getting a good night of sleep has a positive impact on your ability to lose weight. Your metabolism is hard at work breaking down food into energy while you sleep. It is also regulating various hormones that affect fat cells and how the body uses them. Not getting enough sleep prevents those processes from working correctly. The average person requires 7 – 8 hours of sleep a night. If you want to lose belly fat, don't skimp on your Zs.
Walking is a great way to lose belly fat without spending a dime. In as little as 30 minutes each day, a brisk walk can help melt away belly fat with very little impact to other parts of the body. That makes walking a great choice for people who don’t want to, or can’t, exercise more strenuously. Having trouble getting motivated? Try walking somewhere you can get a“reward, like to the store where you can treat yourself to a sweet snack – preferably something healthy, but we all have to start somewhere.
Strike a Pose
Yoga is an excellent activity for getting rid of belly fat. Poses like the plank and downward-facing dog not only keep the body moving and engage specific abdominal muscles, but they also increase strength. Burning more calories than you take in through movement and strengthening the muscles throughout the body are both fat burning activities that target belly fat. A bonus – meditation is a key point of yoga, so your mind is also engaged in the process. Powerful stuff.
Dance, Dance, Dance
Cut a rug if you want to lose some belly fat on the cheap and easy. Dancing is an amazing form of exercise, and it doesn’t require any special equipment. While 30-minute exercise segments are best, shorter bursts of high-energy movements are also helpful when trying to lose fat. Got a song stuck in your head or find yourself alone on the elevator? Go for it – dance like no one’s watching for a fun way to lose belly fat that doesn't cost a penny.
Take advantage of any opportunity you find during the day to work those abdominal muscles. Keep your feet off the floor mat when driving to engage them. Do squats while blow drying your hair or brushing your teeth. Take the stairs whenever possible. Don’t lean against the sink while washing dishes – flex your knees, instead. All of these little moves can be done during your normal activities. Give some thought to ways you can tighten your belly muscles more throughout the day, and you’ll be surprised at how many opportunities you find that help get rid of belly fat.
Eat a Lot of This
Vegetables, fruits, and whole grains are excellent foods to eat when trying to lose belly fat. They are complex carbohydrates, so your body has to work hard to break down the nutrients inside them. This burns calories and fills you up in a healthy way. Also, your body uses energy from its fat stores to do so, and much of that is stored in the abdomen. You can replace one or two of your current menu items with any of these for an easy way to lose belly fat without making large changes or spending too much on fad foods.
Don’t Eat a Lot of That
Foods like white bread, refined-grain pasta, and sugary drinks contain simple carbohydrates, so your body doesn’t have to work very hard to process them. Additionally, your body burns those types of carbohydrates to make energy instead of using its fat stores to do so, so those stores just stay put while your body gets a sugar high. Avoid those foods as much as possible to lose belly fat. There are great tasting substitutes out there, so trade out at least one or two the next time you're grocery shopping.
Have a Drink…
Of water, that is. Water makes you feel fuller faster when you drink a glass before eating a meal. This handy trick is great for fooling the body into thinking it’s full because of food and not zero-calorie water. Drinking water also speeds up your metabolism, causing you to burn more calories. Water also helps the body process waste, which reduces belly bloating. If you are trying to lose belly fat, choose water periodically throughout the day.
Just Say No to Alcohol
The body does not recognize liquid calories in the same way as it does calories from food. As a result, alcohol, energy drinks, designer coffees, and all kinds of super-sugary drinks negatively affect belly fat. If you want to lose it, avoid any drink that has a high sugar content and choose water, alcohol-free or sugar-free alternatives, instead.
Eat the Right Kind of Fat
We all have a certain amount of fat in our diet. It is unavoidable. The difference is in the types of fat we take in. Monounsaturated fats and omega 3 fatty acids are good for us. They take longer to digest, so you feel fuller longer, and they reduce stress, which is a huge factor in gaining belly fat. Saturated fat, like that found in red meats, should be limited. Trans fat, like that found in processed foods, should be avoided entirely.