If you are one of those people who want to lose belly fat fast and not pay hundreds of dollars every month on gym memberships, supplements and wonder formulas, you are in luck. There are ways to lose belly fat fast and free right in the comfort of your home. You are going to have to engage in regular exercise and be willing to change your diet completely. Like the fat anywhere on the body, belly fat responds to aerobic exercise and burning more calories.
Step 1
Keep your diet as natural as possible. Avoid processed meats, fast food, deep fried foods, whole-fat dairy products and commercial baked goods. Eat nothing but high nutrient foods such as lean meats, low-fat dairy products, fruits, vegetables, fish, whole grains and beans.
Step 2
Give up all the beverages that have calories and sugar, including soda, beer, wine, lattes, sweetened teas, milkshakes, processed fruit drinks and flavored coffees. Drink water instead to keep your body hydrated and to spare yourself calories. According to the Institute of Medicine, women should get approximately 2.7 total liters of water a day and men should get approximately 3.7 liters.
Step 3
Eat more often, but keep your portions smaller. Have a meal every two to three hours that is a balance of protein and complex carbohydrates to keep your metabolism elevated and to prevent yourself from overeating. For example, poached salmon with steamed broccoli and brown rice is an excellent late day meal.
Step 4
Stop eating at least 2 hours before you go to bed. This can prevent calories from being stored as fat as your metabolism slows down at night.
Step 5
Run three days a week. Do your running in an interval format to burn more calories during and after your workout. Start with a five to 10 minute light warm-up jog. Run all out for 20 seconds, then come down to a moderate intensity for 40 seconds. Alternate back and forth for 45 minutes and finish with a light five-minute cool-down jog.
Step 6
Perform weight resistance exercises to build muscle. Muscle tissue burns more calories than fat tissue. Perform 12 to 15 reps of decline push-ups, traditional push-ups, incline push-ups, chair dips, lunges and bicycle crunches. Do three to four sets of each exercise and work out three times a week on the opposite days of your cardio.
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