Body fat has very important functions in the body. It covers the joints, stores vitamins, controls temperature, and is a source of energy. However, the amount and the place where it is located in the body are key to determining whether or not it alters health conditions.
In the case of abdominal fat (and that of visceral fat), it not only affects esthetically but can also become a risk indicator. By eating extra calories and doing little physical activity, fat may begin to accumulate in the stomach. Still, there are some tips you can put into practice to get rid of belly fat fast. Keep reading to find out!
How to Lose Belly Fat Overnight?
Avoid Alcohol
Together with refined carbohydrates, ultra-processed foods, or sugary soft drinks, alcohol increases abdominal fat. Avoiding their consumption is one of the first steps, as they provide empty calories that do not provide any nutritional value.
In addition, alcohol interferes with muscle tissue repair processes after exercise, hindering the weight loss process as well.
Drink Water
Consuming water just before meals reduces appetite and calorie intake, and helps you to lose weight. Drink this calorie-free beverage instead of opting for other beverages that come with sugars and calories.
Include Lean Protein In Your Breakfast
People who eat a high-protein diet tend to have less abdominal fat than those who do not. A protein-rich breakfast is one of the most effective ways to eliminate fat because it provides satiety and curbs urges. Protein also increases metabolic rate while retaining muscle mass in the weight loss process. Mangalorean.com recommends chicken breast and eggs for a good protein intake.
Avoid Processed Foods
Reducing carbohydrate intake helps with fat loss, and is also useful for fat in the abdominal area. It is not strictly necessary to follow a strict low-carbohydrate diet to achieve a flat belly. All you need to do is replace refined carbohydrates (such as white bread, white rice, soft drinks, etc.) with unprocessed starchy carbohydrates such as vegetables and whole grains. This will help improve metabolic health and reduce abdominal fat.
Intermittent Fasting
Along with a balanced diet with protein, greens, and healthy fats, fasting is one of the fastest ways to lose belly fat. According to research focused on 14:10 intermittent fasting (that is, 14 hours of fasting and eating in a 10-hour window) in 12 weeks, overweight people who decided to try this method experienced a reduction in abdominal fat.
You can try fasting from dawn (which is easier because you will be asleep) until lunchtime. Also, not only will you have a flat stomach during the time you fast, you can maintain it by eating healthy foods that won’t cause bloating.
Sleep Quality
If you want to burn belly fat, you need a night of better sleep. Sleep deprivation patterns can lead to changes in our metabolism and hormones, which can result in increased appetite and cravings.
Something that has also been studied a lot in recent years is the relationship between stress, sleep, and obesity. Sleeping well improves mood, but lack of consistent sleep has been linked to stress, which can lead to unhealthy eating and, ultimately, weight gain from eating more calories than normal and necessary.
Full Body Exercise
A key point for burning fat and getting a flatter stomach is exercise. Aerobic exercise can be combined with strength training, as the former will allow for greater caloric expenditure, while the latter will strengthen muscles and increase your basal metabolism.
What is Belly Fat?
As indicated by Health Canal E-magazine, visceral fat and subcutaneous fat are part of the major types of body fat. Belly fat is the subcutaneous fat that you feel when you poke your abdomen. It is different from visceral fat, which is under the abdominal wall and serves as a “pillow” for the organs.
Visceral fats protect internal organs, and in case of extremely cold weather or starvation, the body uses this fat to produce heat. Nonetheless, having too much of it can have harmful consequences on your health, such as insulin sensitivity (which affects blood sugar), high blood pressure, diabetes, and so on.
What Causes Belly Fat?
The factors that give rise to abdominal fat can be many and among them are factors such as poor diet, excess caloric intake, sedentary lifestyle, stress, the endocrine system, and its hormones, genes, or any particular condition.
As not all possible causes can be reversed by us, we have emphasized those factors that we can modify to reduce abdominal fat.
Are Fast Burner Pills Safe for Losing Belly Fat?
Fat burners are a good ally to lose weight fast and get the body to use energy from fat storage. As long as you take them correctly, following the recommendations of experts and professionals, they are a safe alternative to use to reduce body weight.
Nonetheless, as stated by Blanca Garcia, an 8-year experienced dietician, there could be some potential side effects such as dizziness, shakiness, headaches, nausea, or sleeplessness. Not everyone reacts in the same way to a stimulant, and if you take medications, you should always ask your doctor firsthand. Some medications may not pair well with over-the-counter supplements.
Pregnant women, lactating, or anyone under 18 years of age should not use fat burners.
Frequently Asked Questions
1. How can I flatten my tummy fast?
If you need to get a flat tummy very fast, you can use ginger tea to reduce bloating along with eating foods that help with bloating such as avocado, berries, and cucumber.
2. What will burn fat overnight?
Intermittent fasting, exercise, and drinking plenty of water is likely the fastest way to flatten your stomach overnight.
3. How can I get a flat stomach in 2 days?
Exercise such as running and fast walking, along with a healthy diet and proper hydration can do the trick.
4. How do I lose belly fat overnight without exercise?
Drink a few glasses of water before you go to sleep, to help your body to flush out. Also, avoid irritating foods and spices such as pepper and fried food, as they contribute to stomach bloating.