Table of Contents

• Introduction

• Why lose abdominal fat?

• What things can help in losing abdominal fat?

• Conventional ways of losing abdominal fat fast

• Does dieting help in losing abdominal fat?

• What are the foods that you can add to your meals to lose abdominal fat?

• Exercises to lose abdominal fat fast:

• Newer ways of losing abdominal fat fast

• Take-home points

• FAQs on Ways to Lose Abdominal Fat Fast

Introduction

Being overweight can make you susceptible to diseases. It also affects your personality as a whole. There could be many ways to lose abdominal fat fast, but natural ways are the best ones to get your hands on. There are others too like intermittent fasting and the full protein diet, but one should never practise these ways to an extreme level since they are not backed up by that much research. A mic of dieting and exercise can lead to faster abdominal fat loss.

In this we will look into ways to lose abdominal fat fast, is dieting enough?, foods to eat for a faster result.

Why lose abdominal fat?

There could be many reasons for losing weight but scientifically there are some which could be listed:

1. Prevention from diabetes

2. Reduces anxiety

3. Prevention of high blood pressure

4. Prevents heart diseases

5. Improves sleep

6. No more pain in joints while running

7. Improves immunity

8. Reducing laziness

9. Reduces risk of cancer

Apart from these, We all know there are other benefits of losing abdominal fat like it makes you fit into that dress which you were craving to wear for so long, gives you confidence, makes you look glamorous etc.

What things can help in losing abdominal fat?

A healthy slim body can be achieved by just a little modification in day-to-day activities and a little exercise, so here are 8 things that you can do to lose weight:

1. Eat breakfast as it reduces eating junk foods

2. Fix your eating times

3. A platter full of veggies and fruits

4. Drink water as suited by your weight and gender

5. Fibre-rich food should be included in your diet

6. Avoid junk foods

7. Avoid alcohol intake

8. Use a smaller plate but reduce the size at a slow pace which helps you to eat slightly less.

Conventional ways of losing abdominal fat fast

• Dieting

• Exercise

• Fasting

More or less these ways work till today also and are very effective, and will continue to work. These ways should be followed naturally. 

Most people when they start the journey of losing abdominal fat, fall into the trap of artificial products which promise to make you slim-trim in a few days, without even doing exercise. Most of them are fake and some contain medicinal products which can even harm your digestive system by interfering with fat absorption. 

These ways or any of the paths one takes should be natural and at the same time, one should follow them for a long time to maintain that body shape.

Does dieting help in losing abdominal fat?

Yes, dieting does help in losing weight but it needs supplementation of exercise. Exercising alone cannot be that helpful or dieting alone cannot be that helpful. Dieting mixed with exercise can be more beneficial as it helps in burning more calories, and at the same time gives you muscular strength.

Dieting has its pros and cons. Here are 5 pros and cons of dieting:

• Pros

  1. Losing weight

  2. Confidence as dieting involves discipline

  3. Physical and mental health improvement

  4. Prevents illnesses like diabetes arising from being overweight.

  5. Gives early results when done for losing weight

• Cons

  1. The short-term solution for weight loss, most individuals who diet and lose their weight, fail to maintain that and research has shown they gain weight even faster.

  2. Health issues, as most individuals do not consult their doctor before starting a diet to lose abdominal fat, they end up getting other health issues as they fail to include nutritious food.

  3. Requires discipline

  4. Menstrual disturbances in females who diet to lose abdominal fat.

  5. Losing abdominal fat at expense of essential foods can reduce muscle mass of the body and deficiencies of nutrients.

What are the foods that you can add to your meals to lose abdominal fat?

Here is a list of more than 32 foods that burn belly fat fast.

1. Eat oats with flax seeds

2. Swipe white rice with barley 

3. Apple a day

4. Capsaicin rich foods

5. Egg whites

6. Yoghurt 

7. Chickpeas

8. Pumpkins

9. Kefir

10. Raspberries

11. Walnuts

12. Salmon

13. Leafy green vegetables

14. Pistachios

15. Quinoa

16. Lentils

17. Avocados

18. Peanut butter

19. Extra virgin olive oil

20. Chia seeds

21. Mushrooms

22. Coconut oil

23. Soup

24. Broccoli 

25. Grapefruit

26. Dark chocolates

27. Cherries 

28. Sunflower seeds

29. Peas

30. Beans

31. Fermented food

32. Turmeric

33. Kiwi fruit

34. Green tea

35. Banana

Exercises to lose abdominal fat fast:

Exercise plays an important role in losing weight apart from dieting, it burns more calories, reduces laziness, boosts immunity and many more

Exercises which are focussed on losing abdominal fat can help to lose belly fat at a far greater pace than working up your whole body.

Exercises which are focussed on belly fat reduction include

• Burpees

Burpees can help strengthen your core, as well as your chest, shoulders, lats, triceps and quads. It also helps in heart pumping, improving heart health.

• Medicine ball burpees

This helps in boosting metabolism, in turn reducing weight, and at the same time building six packs.

• Mountain climbers

Works on core abdominal muscles to improve strength and endurance.

• Russian twists

Again a core exercise that improves strength and oblique muscles, involves twisting your body while holding a ball.

• Running but on an incline

Flat surface running doesn’t benefit as much as running on an incline does. Researchers have found an increase of 50-60% more calorie burn than running on a plane surface.

• HIGH-INTENSITY EXERCISE(HIIT)

Intense exercises after a short break burn more calories than doing cardio at a stretch, these exercises work best for losing abdominal fat fast.

• Yoga

Traditionalyogacan lead to unbelievable results. Poses like plank chairs, wheels etc are high-calorie consuming and you will lose abdominal fat fast.

• Kettlebell swing

The big ball iron needs to be moved in this exercise, this will involve muscles like the glutes, hips, quads etc.

1. Hold the ball above your head with your feet shoulder-width apart.

2. Slam the ball on the floor as hard as you can. Catch the rebound and repeat.

• Thrusters

This exercise helps to strengthen the glutes, abs, and arms shoulders, and almost involves all major muscles. 

• Squats

Squats give power to thigh muscles and strengthen abdominal muscles. There is pressure on the abdomen which leads to fat burning.

• Crunches

This is most effective to lose abdominal fat fast, this involves lying down with knees bent and feet on the ground, and then pulling your body towards your knees.

• Flutter kicks

Involves lying down and uplifting the legs slightly and then holding in this position and then doing a flutter kick motion. This applies pressure and involves abdominal muscles and glutes hence burning abdominal fat.

• Leg raise

Lying down and lifting your legs towards the ceiling, holding at that position then slowly moving them back to the ground and then repeating.

• Cobra pose

Cobra pose involves stretching the abdomen by lying with your stomach towards the ground and stretching your head upwards towards the ceiling and holding at that position.

• V shape

Being in a V shape with your legs and torso and holding at that position.

Other exercises include

• Swimming 

• Cycling

• Rowing

• Walking at a fast pace

• Plank

• Kneeling Ab Wheel

• Aerobic exercises

• Skipping or jumping rope

• Push-ups and pull-ups

• Lunges

Newer ways of losing abdominal fat fast:

Many newer ways are coming out day by day. Two of them which got popularity includes 

• Intermittent fasting

• Protein diet 

1. Intermittent fasting for losing abdominal fat fast

In Intermittent fasting, one fast for some time and then in the remaining time eat normally. The 24 hrs time is usually broken as 16 hours of fasting and 8 hours of eating.

Pros: This does show results but there is no proper scientific evidence supporting Intermittent fasting. Some research has shown that intermittent fasting can help reduce abdominal fat fast at the same time maintain muscle mass.

Cons: Proper consultation with a doctor should be done before starting intermittent fasting, as people with diabetes or chronic disease should be screened before, as fasting for 16 long hours can deteriorate these diseases.

2. Protein diet for losing abdominal fat fast

A high protein diet burns more calories and leads to an increase in muscle mass of the body reducing the fat content.

Pros: Eating high amounts of protein leads to an increase in muscles and a decrease in fat content. This happens because the body burns more calories when protein digestion happens.

Cons: Some people fall into the trap of protein diets and miss their other important nutrients like essential fats or vitamins and end up worsening the condition.

Take-home points

• Losing abdominal fat is important as it prevents many diseases like diabetes and heart disease.

• Fat loss can be achieved in many different ways and many paths can be taken but the natural and long-term ways are the most effective.

• Dieting mixed with exercise is the best combination and can lead to the loss of abdominal fat fast.

• Many exercises and diets are available to follow. One should always consult a Physician before opting for a diet.

• Intermittent fasting and protein diets are effective but they should be followed only after consulting a medical professional as people with chronic diseases can worsen their condition if they follow these.

• Some people use laxatives(substances which relieve constipation by increasing bowel movement) as a method for losing abdominal fat fast and end up abusing laxatives but this can lead to excessive ions and fluid loss which can cause severe problems and even in some cases death if not controlled. Therefore, these practices are never done to lose abdominal fat fast

References

• https://www.nature.com/articles/459340a

• https://link.springer.com/article/10.1007/BF00705072

• https://www.sciencedirect.com/science/article/pii/S2405457718300020