Effective Strategies to Lose Belly Fat Fast: 21 days challenge

How much time will you need to eliminate your paunch?
3 Effective ways to reduce belly fat?
How do you modify your eating habits to gain a flat tummy?
Which physical exercises are scientifically effective in reducing belly fat?
4 Easy homemade remedies, effective to gain a flat tummy?

How much time will you need to eliminate your paunch?

Belly fat is also called visceral fat, which is stored around the abdominal organs. However, it’s very easy to get rid of belly fat by doing some physical exercise and by controlling your diet. But if you are planning to reduce visceral fat within 7-10 days, this will have a detrimental effect on your health. You shouldn’t do that without your doctor’s consultation. But if you have a little more patience than 7-10 days, these techniques will definitely work to eliminate your paunch.

3 Effective ways to reduce belly fat?

As a nutritionist, I will recommend you 3 different ways to gain a flat tummy. If you do these together, then surely you will see the result in a very short time, like 2-3 weeks. These are:

Modify your eating habits.
Physical exercise.
Get some homemade remedies as supplementation.

How do you modify your diet to gain a flat tummy?

Let’s start our journey by modifying our eating behavior.

1. Take more fibrous foods than before.

Fibrous foods could help you in two ways to burn your belly fat. The first thing is that dietary fiber, specifically viscous fiber, has a direct effect on losing weight through burning abdominal fat. The second thing is that fiber forms a gel in our intestine that slows down our digestive system and gives us the feeling of fullness, which ends up with consuming fewer calories and less belly fat.

2. High protein breakfast

Take lean meat, fish, eggs, dairy, whey protein, beans, etc., as a source of protein and consume a high-protein breakfast. This will refrain us from consuming more fat and carbs, as well as protein will give us the feeling of fullness.

3. Alter your oil source

You have to avoid foods that contain trans fats like coconut oil and margarine. These fats are associated with some chronic diseases such as coronary heart disease, atherosclerosis, high blood pressure, stroke, insulin resistance, weight gain, etc. Instead, use olive oil and coconut oil as an alternative source of cooking oil, which have less trans fat. Studies have shown that a high trans fat diet leads to more abdominal fat gain.

4. Intermittent fasting

It’s also an eating behavior that has become more popular to lose weight or belly fat nowadays. It’s a cyclical eating pattern that alternates between eating and fasting intervals. For example, you fast for 16-18 hours a day, then you have to eat the whole day’s meals within the rest of 6-8 hours. Consult your doctor before starting intermittent fasting and stop it immediately if you experience any negative effects.

5. Cut down your carbs

Never eliminate carbs from your diet, you could only reduce the amount of consumption. Researchers suggest that a normal diet should contain 65-70% carbs, but some researchers say that to reduce belly fat, one should take 60% fiber, 30% protein, and 10% carbs in their whole diet. Don’t consume refined carbs; instead, consume whole grains, legumes, vegetables, kidney beans, chickpeas, oats, etc.

6. Drink more water and less alcohol

Drink at least 2.5 – 3.5 liters of water every day, not cold water; drink moderately warm water to keep yourself hydrated. In intermittent fasting, water plays an important role and helps you stay slimmer. Alcohol has some health benefits, but overconsumption can lead to chronic diseases. One study showed that people who drink alcohol daily are more vulnerable to gain belly fat than the people who drink occasionally.

Which physical exercises are scientifically effective in reducing belly fat?

Let’s take the next step towards our goal. We have to do some physical activity and make ourselves active to achieve our goal even faster.

1. Do some cardio exercise

Cardio exercise, also known as aerobic exercise, is a scientifically proven way to reduce belly fat. Cardio exercise can be defined as any exercise that raises your heart rate and causes you to breathe a little more forcefully. Activities that are low-intensity, like walking with your dog, jumping, swimming, cycling, and brisk walking, are included.

2. Do strength training exercises

Weightlifting is very popular among those people who want to maintain a flat belly. It’s more popular for building body muscle, which will help to increase your body’s metabolism and ultimately burn the fat from our body.

3. Do bodyweight exercises

You should do some targeted bodyweight exercises like:

Plank position
Side plank (L)
Crunches
Side bridge
Bicycle exercise
Jumping jacks
Flutter kicks
High knees
Russian twist
Butt kicks

4. Make yourself active and agile

Our belly is so ungrateful that it always forgets that we gave it something and craves more. Don’t surrender to its demands. Our body was designed to walk, jump, dance, and hike. It wasn’t built to be a couch potato. That’s why take the staircase instead of the elevator, take a walk while talking on the phone, do some household chores in your free time, and help your parents or partner instead of living a sedentary lifestyle.

4 Easy homemade remedies, effective to gain a flat tummy?

Let’s get on the 3rd and last step, but it’s completely optional because the two steps above are more than enough to completely vanish your visceral fat. If you take the homemade remedies as supplementation, they will definitely make the process faster.

1. Ghee

It’s now scientifically proven that ghee (clarified butter) is the best fat in the world. Everstone Group director Prashant Desai, recently said that ghee is the best fat burner in the world. Ghee is saturated fat, but it’s not like any other saturated fat. Ghee has such a unique structure, the double bond of carbon, which might help ghee to obtain such properties.

2. Turmeric

Numerous health benefits of turmeric exist. The body’s fat deposits may be decreased with turmeric. Animal studies have suggested that it may help lower body weight and body fat. To lose belly fat, you might take a glass of warm water with turmeric mixed in it every morning.

3. Lemon

Lemon has many health benefits, like the prevention of lifestyle-related illnesses. Lemon helps to reduce the accumulation of fat and ultimately reduce weight gain. It should be taken with a glass of lukewarm water in the morning on an empty stomach.

4. Green tea

Green tea increases fat burning and speeds up metabolism, which helps reduce belly fat. It has antioxidants called catechins, specifically epigallocatechin gallate (EGCG), which increase the body’s capacity to burn fat, especially when exercising. Additionally, green tea lowers hunger and cravings, which might result in consuming fewer calories. It also helps control blood sugar levels. Drinking green tea on a regular basis, together with eating a healthy diet and exercising, will help you lose weight.