There are many simple ways to speed up your weight loss and burn more belly fat. Choosing foods that work with your body to burn fat, rather than against it, is one very simple example. The myth that everyone must naturally acquire body fat with age, especially around trouble areas, is simply not true. Once you know how to kick your metabolism into overdrive, you can burn your belly fat and keep it off for good with a few dietary and exercise tips.
Eat Fat-Burning Foods
Eating fat burning foods that work for you helps to burn belly fat faster, according to "The Abs Diet." Author David Zinczenko recommends including almonds and other nuts, beans, spinach and greens, fat-free dairy, oatmeal, eggs, lean meats, natural peanut butter, olive oil, whole-grain breads, cereals and pastas, whey protein and berries in your belly fat burning diet. These foods help you burn fat, build muscle and stay lean.
Use Resistance Training
Doing three resistance training workouts per week keeps you burning more calories and belly fat all week long. Besides burning fat while you work out, weight training also keeps the metabolism elevated for up to 48 hours afterward. And you do not even need to train that intensely to get many of these benefits. Shoot for three 30-minute to 60-minute weights workouts per week in an every-other-day routine to provide plenty of time for recovery.
Focus on Abs Training
While sit-ups and crunches do not lead to "six-packs" exclusively, they certainly cannot hurt. According to "Combat the Fat" author Jeff Anderson, new research suggests that spot reduction of body fat may be possible. It seems that when you train an area with resistance and then engage in cardiovascular exercise, the body tends to burn fat calories from that specific targeted locality. Therefore, you may want to do your abs workout right before you do your cardio.
Add Super Cardio
"Super Cardio" describes doing cardio immediately after resistance training to target belly fat directly. The body uses stored carbohydrates, known as glycogen, to fuel intense muscle contractions during resistance training. When these fuel tanks are empty, your body must turn to stored fatty acids for energy while you do your cardio. To achieve this effect, add 30 minutes to 60 minutes of cardio after your weights and abs training.
Drink Protein Shakes
"The Fat Burning Bible" recommends adding protein shakes to your daily meal plan as healthy snacks between meals. If you know how to mix them correctly, you can make a protein shake into a delicious meal or snack that will taste like dessert. For example, blend two ice cubes, two 1-inch slices of frozen banana, one or two scoops of whey protein, one tbsp. peanut butter, one tsp. psyillium husk, 8 oz. of cold water and one tbsp. heavy cream or half-and-half.
Functional Fats
By now you may have heard that certain dietary fats--such as olive oil, peanut butter and avocados--can help your body burn fat. Essential fatty acids and monounsaturated fats strengthen cell membranes and optimize youthful levels of fat burning hormones, according to "Combat the Fat." In addition, there are supplemental fats that are not as easy to get from your diet. For example, conjugated linoleic acid, or CLA, has been shown to increase lean body mass and decrease body-fat percentage, according to "Supplements 101." Replace saturated fats with these healthier choices and take three to six gm of CLA per day, split among your meals.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- Muscle & Fitness: The Ultimate Supplement Handbook; "Supplements 101"; Jim Stoppani
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