5 Free tips on how to lose belly fat fast

by Hara Hagikalfa · 22 comments

Weight loss is not only about losing pounds but it is also about burning fat. Actually burning fat is sometimes more important than losing weight because fat is a major cause for many other health problems (diabetes, high cholesterol etc). When you manage to burn fat you will certainly look and feel much better since fat burning is not an easy process and the satisfaction you will gain is great. Below you can read the most important tips on how to lose belly fat in a fast and yet healthy manner.

1. Small meals Vs 3 main meals

Whenever you want to lose calories or fat fast it is recommended to eat 5-6 small meals throughout the day instead of the classic 3 main meals. This is because by eating small meals every couple of hours you force your body spend more energy to digest the food and thus losing calories. As a result your metabolism is also increased and the whole process becomes easier. In addition frequent meals stabilize the insulin levels which in turn enable faster muscle growth.

2. Regular exercise

When it comes to losing belly fat you should understand that exercise plays a prominent role. It is not exactly the same case as with weight loss. When you want to lose weight you can achieve good results through your diet alone but when it comes to losing belly fat a balanced diet can mainly help you stop the fat problem from becoming worse (see also how to burn fat with food). The only solid way to actually start losing belly fat (and fat in general) is through exercise. Regular exercise sessions (30 minutes) at least 5 times per week can actually produce good results. If you want not to get bored easily find a form of exercise that you like and enjoy doing. There is no reason to perform difficult exercises that will eventually make you de-motivated. It is better to start slow and gradually than fast and quit.

3. Learn how to drink water

The importance of water in losing weight is very well known. What many people do not understand is how to utilize water to lose weight and fat. When we say drink at least 6-8 glasses of water per day we do not mean to drink this amount at once or in a very short amount of time. If you do that the only thing you will achieve is to make regular visits to the toilet. Instead you should try and spread this throughout the day. You can start with one glass of water in the morning, as soon as you wake up. Then one glass after 2-3 hours, one more glass with your launch and the rest 4 glasses before, during and after your dinner. By following this pattern you will keep your stomach busy all the time and hunger away. If you want you can even create reminders in your mobile to alert you when its time for your glass of water.

4. Soft drinks, juices, caffeine is not water

One more point to note about water is the following. Many people believe that by drinking fresh juices, soft drinks and coffee, they drink water. This is far from truth. Some of the drinks described above, like coffee, create the opposite effects than water. In particular caffeine products are diuretic and they help the excretion of water from the body. Too much consumption of these drinks can cause dehydration.

5. Sleep, rest and confidence

Trying to lose belly fat can sometimes make you tired, both mentally and physically. You have to overcome a lot of obstacles and deny a lot of temptations to get the results you want in the time frame you want. For this reason you need to work on 3 areas that may not be directly related to weight loss but they can indirectly help you to meet your goals. These have to do with rest, sleep and confidence. It is important that you rest enough hours per day, sleep at least 8 hours and never give up your optimism. There is no need to say more about this other that you have to consider these factors are part of your weight loss efforts.

 

Like this article? Share and subscribe!

Hara Hagikalfa
About the author

Hara Hagikalfa completed her BSc(Hons) in Health and Exercise Science, Sports Science and Medicine. She is a certified Personal Trainer and Pilates instructor. You can learn more about Hara and connect with her on Facebook

{ 22 comments… read them below or add one }

Christine March 17, 2010 at 4:21 am

I have tried to loose weight for the last 20 years without success. Some of your tips i tried them and even went ahead and bought slimming tablets but no any inch has ever been taken from my body. Please advise me.

louvenia wyatt March 17, 2010 at 12:50 pm

GREAT GREAT GREAT. IM SO THANKFUL AND BLESSED TO HAVE READ THIS I AM AT PROBABLY 205 RITE NOW AND I AM 16 GOIN ON 17 THIS IS SO UNBELIEVABLE BUT I HAD GOT ON THAT DEPO SHOT AND A YEAR LATER IM OFF AND IVE BLOWN UP FROM 165 TO A ON AND OFF WEIGHT OF 180’S AND 190’S AND IM NOT HAPPY WIH MY LIFE. BUT HOPEFULLY THIS AD WILL CHANGE MY LIFE AND GET ME TO 150. I AM A THICK GIRL SO I DONT WANT TO BE AT 130 BUT I WOULDNT MIND BEING AT 150 SOMETHING BECAUSE IVE ALWAYS HAD THIGHS AND A BEHIND BUT MY STOMACH DOESNT GO WITH MY PERFECT V SHAPE THAT I HAVE AND IM TOO YOUNG AND I WANT AND NEED AND NO MATTER OF FACT I WILL MAKE A CHANGE TO MAKE MY LIFE MORE HEALTHIER IM ALREADY STARTING IT

claire grindey March 24, 2010 at 3:25 am

i have been on a diet now for some while and i have lost 2half stone but i have got t loose more for an operation n finding it really hard t get this other stone of have y got any tips please as i need t have this operation

eman ansari March 25, 2010 at 4:16 pm

i wana lose 2 stones in past i did through dieting.but iam not big fan of dieting.iganed weight about 68 kgs i joined gym last oct and now iam about 65.5.i wana speed it up.my upper body is heavy as i gained weight.2nd iget tired quikly.i enjoy walk and cross trainer.my hight is 5.3 and iam 32 years old.any tip about how much exercise i should do daily to lose that weight.wedding is coming in sep in my family.so iwana look good.many thanks

katie troutt March 29, 2010 at 11:42 am

i enjoyed reading this i have had two children and two c-sections. i’m finding it very difficult to lose weight. i’m beginning to doubt that it’s possible. i really need to lose this weight i’m to young to look like this. is my goal even possible with two c-sections? HELP!!!!

Ashley March 30, 2010 at 6:12 am

Everthing you have mentioned is definitely true. I have been doing all of what I read for the past two and a half months and have already lost 45 pounds! Sooo exciting. I was at 245 and am one pound away from 199! My goal in the end is to be the weight I was about a year ago, which was 165. Yes i know, I gained 80 pounds in one year! I dont know how but when I did, i was so depressed. So i decided to chain my lifestyle and im almost there!

rebeca montealegre (: March 30, 2010 at 6:51 pm

wow, i really havent thought of loosing weight like this. im not what u would consider “fat” but im not skinny either. i weigh 120. but im super short. 4’9 so im considered chunkyy. i want to be considered normal. well normal in weight. thanks,, for posting this up. i will tryy it out && will inform u how its going (:

UglyDoll:( April 13, 2010 at 10:26 pm

i really hope this works. i have always bin “kinda fat”. around 150-170 all my life. but after my X broke up with me i wen down to 130. im now with a new guy ans very happy but its hard to keep the weight off. i am now 163:(. i hope this helps.

P Bizzle April 14, 2010 at 7:21 pm

im 17 6’2 and 245 lbs. i know now what i need to do to lose the weight. ive always been the big guy but im hoping that starting now i will have lost 45 pounds by the time i start my senior year in highschool.

lisa May 6, 2010 at 11:29 am

.im barely 16 im a female but i wanna live my life like a normal teenager i wigh 245 pounds and im in the 9th grade ive tried many diet plans but none have worked .i really need help.i wanna become an athlete and run and play basketball and soccar.its so hard to feel like myself trapped in all this fat .i dont know how to exspress myself.i feel like im in a fat suit all the time.but its verry challengeing because of my wight.ive been eating 2 small meals a day since last friday and ive lost 6 lbs.i just need some help.please help me. :(

Pamela May 10, 2010 at 4:14 pm

This is a great article. There is no magic in loosing weight. It takes exercise and eating right. I do eat some “junk food” but only in moderation and not every day. I have been a size 8 for around 7 years now. I have had 4 kids had my first one in 2004 and my last one in 2009. With diet I have stayed around the same weight. Now, I started exercising 4 to 5 times a week, I am actually loosing weight. My baby will be 10 months on the 17th. By his first birthday I want to be a size 4/6. It will take exercise and hard work, but I know that I can do it. Using the tips in this article, which I have been applying most of them already.

Julie May 16, 2010 at 6:11 pm

I read this article and Im glad I did. I am 29 and weigh 220. Im desperate and tired of being over weight. I started walking for 20min a day, this is my first week. I havent weigh myself yet… but I sweat like a piggy every time I speedwalk that tells you how out of shape I am. Today is sunday, so I will use these tips tomorrow. I hope I can reach my goal and loose 50lbs maybe even more now that I have this information from this article. Thanks for sharing.

shalini May 28, 2010 at 12:53 am

i am female my hight is 5’foot and my weight is 60 my weist is 41 i do excercise in the morning 15 min walk,dance in any song 10 min, and do some yoga and running in the home approximately 1 hour I give myself in the morning exercise from the last 20 days, my problem is my breast are heavy in this reason i feel bad i am very tensed
what should i do plz give me any advice my age is 30 and i am unmarried in these days my parents are going to search life partner for me.so plz give me some tips, i am very thankful to you.

nayani May 28, 2010 at 12:43 pm

hey all
well i gained 10kgs just in a month bt well m bak 2 normal all u need 2 do is walk for 30-45 minutes keeps u active , n rest jus don worry 2 much bout ur weight jus think u r loosing weight n c hw th magic plays its all mind game if people can eradicate cancer from there bodies thn why do u think u cnt loose weight mak urself undrstand nw ul do it n c urself do it ..
liquids r a mustttt
b high on water n milk bt milk shud b 0% fat keep ur bones strong n doesnt gt females weak

Steve June 19, 2010 at 12:51 pm

Christine,

It is impossible NOT to lose weight when creating a deficit in your calorie intake and consuming dramatically less food. I don’t recommend starving yourself, obviously, but your body simply could not live off such a small amount of nutrition without eating away at your fat/muscle reserves. You are probably suffering from a lack of motivation, and are expecting relatively quick results without giving your diet anytime to work effectively, resulting in little to no change in your weight. Although I am sure the mental discouragement is real to you, I can guaranty that the efforts have not been stressed to any point of success. Your body simply does not work in a manner that would allow failure if you are following these tips realistically. Having lost 60lbs, gained 20lbs, lost 40lbs, gained 30lbs, lost 5lbs again, I know that my weight loss is a result of following a healthy lifestyle and diet plan, and my weight gain is a result of laziness and gluttony followed by a ridiculously heavy consumption of unnecessary foods. Just stick with a diet that you can cling to long term and success is guarantied.

shekupe June 21, 2010 at 4:52 am

i experienced the same problem of weight gain during my pregnacy last year.my baby is now 6 months old,i do regular exercise but my weight is till the same at 85 kg.i now dont know what to do and am lossing hope.thise weight is killing me.

Albert Williams June 21, 2010 at 3:58 pm

in the past 5 yrs I went from 450lbs to 260lb and now Im at 330. I want to get back down are even past 260. How do go bout it as far as eating 3-6 small meals. what should i eat

MARISOL E G August 13, 2010 at 8:38 pm

IM 28 AND I HAD A BUITIFUL BABY GIRL 5 MTHS AGO MY WEIGHT WAS 227 AT MY 9 MTHS PREG NOW 5 MTHS LATER IM 218 AND I CANT LOOSE THE WEIGHT IM GOING TO THE GYM ALREADY BUT I DO FEEL VERY TIRED SO QUICK AND PAIN IN MY CHEST MOSTLY ALL THE TIME THAT MAKES ME GIVE UP ALTHOUGH I DO LIKE JOGGING OUTSIDE ITS VERY FERFILLING AND STRESS RELEAVER WHAT DO I DO

kelly August 22, 2010 at 3:06 am

Im 24 YO Female and arround 204lbs – i want to loose weight and feel better about myself, i know im an emotional eater and think that a chat room for people trying to loose weight to keep each other motivated would be a big help does anyone know if there is one?

supergirl September 1, 2010 at 4:55 pm

THANK U SO MUCH! I cant wait 2 try these tips and i really hope they work! I am not considered “fat”……i am like about 125 and 5’2 but my belly is so big! I look like i could be about 3 to 4 months! lol!…..but hopefully this could work because i really need this

Ellen April 28, 2011 at 4:58 am

I really wana have a flat stomach because these big stomach makes me look fat , not that i’m slender but im not that fat i am curvecious and i believe that i’ve got a body that’s hotter than nicki minaj. i really hope this will work for my stomach. and thank you for providing us with these info

mem March 13, 2012 at 7:12 pm

well i was 263lb and now165.4 eat less breads and do p90x 5 days awk i need to loss 25lbs more and will take any advice please ..but people we can do this!

Leave a Comment


six + = 12