How to lose stomach fat quickly has been an age old question. Obesity has become an epidemic in itself in North America. In America in particular, it has become a serious health issue that is taking its toll on the population. 
According to Trust for America’s Health, a recent report found that as of 2020, there were 16 states with adult obesity rates of 35 percent or higher!
That is a startling number of people dealing with weight.
With all the lockdowns from the pandemic and the seismic shift that has lead to large scale unemployment and food insecurity, it is no wonder that so many people are now struggling with their weight.
But there is hope to learn how to achieve results quickly with a few simple, effective strategies.
Peoples’ lifestyles and demographics do have an impact on their overall health and weight.
Unfortunately for the first time in history, the obesity rate in the U.S. has peaked at 42.4% according to tfah.org. That trend only stands to increase unless changes are made. Better access to proper nutrition and fitness awareness are just the beginning of the solution.
Being overweight has serious implications for one’s health. It increases the risks of type 2 diabetes, high blood pressure, risks for cancers and heart attacks or strokes.
Obesity impacts our health care systems with tremendous costs involved. Plus we have now learned that it is a serious risk factor for the most serious conditions associated with Covid infections.
There are many important reasons to lose weight. Let’s take a look at a few simple steps to get your journey started.
1. Record What You Eat
We all have to eat but it is very easy to think you are eating less than you actually are in a day. 
A quick nibble of a cookie or a small handful of chips between meals really does count. And it adds up to extra fat in the long run.
In fact, it’s actually easy to not remember all of the things that you eat in day. So be honest with yourself.
Start by getting a journal so that you can record exactly what you eat and how much of it you ingest.
Without recording your food and drink intake, you may be thinking that you are eating a healthy, high protein, low carb diet.
However, it is super easy to think you are actually eating more or less of the right foods.
You don’t really need to get out a scale and measure or weigh every single thing you eat.
But if you start writing down a general idea of what you are consuming for a few days, you will get a general feel for the areas that might need improvement.
This can be a simple, effective way to find the areas that need change. When you plan ahead, it takes the guesswork out of knowing that you are eating enough good, lean protein (25-30% of your food).
It also helps you to reduce the less healthy, empty carbohydrates that you might be taking in more than you realize.
2. Eat High Fiber Foods Regularly
Fiber is actually a healthy form of carbohydrate that indigestible. 
It is found in healthy foods like fruits, vegetables, legumes and grains.
It can come in the form of soluble or insoluble.
Basically all that means is that soluble fiber is able to be dissolved in water whereas insoluble does not dissolve in water.
Soluble fiber has been shown to lower cholesterol. This is super important as it helps regulate blood sugar – another important component in regulating appetite and aiding in weight loss.
Insoluble fiber is important because it helps reduce constipation. To avoid constipation, make sure you drink plenty of fluids to help this type of fiber pass through your colon.
Adding more soluble fiber to your daily intake will help you to stay fuller longer. This in turn can help aid in weight loss. Studies have shown that soluble fiber can help reduce harmful belly fat.
Always check your labels to see what the fiber is in the foods you eat. Some great sources of natural fiber can be found in whole grains (think 100% whole wheat, oats, brown rice), fruits and vegetables, nuts and seeds, and cooked beans, lentils, split peas etc.
You could also try incorporating a fiber supplement to help get you to the recommended dosages which are 25g per day for women and 30g per day for men.
But always talk to a professional healthcare provider before introducing any kind of supplement into your diet.
3. Ditch the Sugar
Eating too much sugar is generally bad for your health and will increase your weight. So it’s a good thing to be aware of and try to reduce it where you can. 
Always read labels to see how much sugar is in every serving of a product you eat.
You will be amazed at how much hidden sugar there is in everything.
It doesn’t take much for that to add up to extra pounds around your middle.
Many studies have shown that hidden sugars slow the metabolism which is bad for belly fat accumulation.
This is because fructose can build up and trap belly fat around your abdomen.
Eating too much sugar creates a situation in the body where the liver cannot process all the fructose and in turn it gets converted into fat.
Extra fat around your liver can lead to a slow metabolism and insulin resistance which in turn can develop into serious metabolic disorders.
One thing to consider to help combat this problem is to eliminate sugary beverages from your diet entirely. Think twice before reaching for that fruit juice, sugary soda or sports drink.
The labels on these products will show you how many grams of sugar per serving they contain. This generally adds up to a lot of extra calories with potential long-term fat storage.
Instead of drinking sugary fruit juice, enjoy a piece of real fruit. Actual fruit contains necessary fiber to help combat the problems of the fructose.
4. Eat More Lean Protein
If losing fat and weight is your goal, then aim to add extra lean protein into each of your meals. This is a simple and effective way to reduce cravings which will help you eat less overall. 
Studies are showing that adding in protein to your meals is an effective way to aid in weight loss.
They are also showing positive evidence that protein can help reduce belly fat and help the regaining of it over time.
For quicker stomach fat loss, reduce your refined oils and carbs and replace them with healthy low glycemic fruits and vegetables.
Some of the easiest forms of lean protein include eggs, extra lean cuts of poultry/beef, fish, legumes, nuts and dairy products.
There are many different foods to try that are easy to add into your meals and get to that targeted 25-30% range. There are also some foods that you should consider avoiding.
If you’re still struggling to incorporate more protein into your daily regime, there are many effective, helpful and convenient protein powders available on the market today that might be the right choice for you.
5. Reduce Refined Carbs
Eating fewer carbohydrates is an effective way to lose weight and reduce stomach fat undoubtedly. 
That is one of the reasons why the keto diet is so popular these days.
The Atkins diet started many years ago and promoted the message of reducing carbs as an effective way to lose weight.
This idea has been around for a while and studies are showing that reducing carbs helps to lower appetite which may help people to lose weight.
Eating a low carb diet will help people to quickly see their weight drop.
One of the reasons is that it helps reduce water weight, so the number of the scale starts to drop fast. Interestingly, studies have shown that eating low carb specifically, targets quicker weight loss in the abdominal region.
That is a good thing because visceral fat (harmful belly fat) is targeted at a faster rate. So if this sounds appealing, aim to reduce refined “empty” carbs. Those are foods such as sugar, white bread and candy.
If you keep your protein intake at a sufficient level, just eliminating these items from your daily intake should make a noticeable difference in your stomach fat.
For maximum impact on how to lose stomach fat quickly, try reducing your carb intake to 50g per day which will put your body into a state of ketosis. Simply put, that means your body is burning fat as its main fuel source. Your appetite will also be reduced.
6. Get Your Exercise
It goes without saying that in order to be healthy, you need to get daily exercise. 
There really is no need to do brutal boot camp style workouts.
Nor do you need to do heavy-duty, intensive exhausting regimes.
That is unless you like that sort of thing. But regular exercise added into your program will help you live a healthier, longer life.
Losing your stomach fat is just an added benefit of this element.
It has been proven that you can’t spot-target a specific body area unfortunately.
So there is no need to do 500 crunches every day if your goal is to reduce your waistline. Aim for a combination of weight training and cardiovascular exercise on a regular basis for optimal results.
Certain cardiovascular exercises such as walking, running, and swimming can have fantastic results on reducing belly fat.
Regular exercise has also been shown in one study to help prevent the regaining of fat in the abdominal area. This suggests that it is an important component in lifestyle maintenance once the weight has been lost.
Getting your daily exercise will also help reduce inflammation in the body (which is part of obesity), lower blood sugar levels and help reduce the chances for dangerous metabolic problems as a result of carrying excess abdominal fat.
Exercise is a great way to look and feel better. Getting started is the hardest part but once you do, the rewards are worth it. Just make sure to always check with your healthcare provider before engaging in any new routine.
Final Thoughts On How To Lose Stomach Fat Quickly…
Carrying around excess abdominal fat is unhealthy and uncomfortable. 
There are so many reasons why it is important to not let it get out of control.
Aside from the increased risk of diseases, reducing your stomach fat will help improve your health.
In general, unless you have a serious underlying condition that you cannot control, reducing stomach fat is something you can take control over through better nutrition.
Start by increasing proteins, fruits, vegetables and legumes and reducing sugar each day.
Eliminate refined carbs as much as possible. And get your exercise on a regular basis.
You will be surprised at how quickly you will start to look and feel better.
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