You can hardly go anywhere without seeing ads for quick weight loss programs and fat loss pills. Dieters' desire to lose weight fast has created a plethora of fad diets to lose belly and overall body fat. However, most of these plans are not approved by the U.S. Food and Drug Administration, may be dangerous to your health and don't produce lasting results. Instead, try to burn belly fat with no pills by using the natural, old-fashioned methods of diet and exercise.
Step 1
Begin an overall strength training regimen. You may desire to lose fat from your belly, but you cannot spot-train to lose fat from only this area. A total body resistance program that works all of your major muscles can increase lean muscle mass and improve your resting metabolism. Aim to complete two or three sessions weekly, with at least a day of rest in between.
Step 2
Burn excess midsection fat with aerobic exercise. This directly burns the calories you need to shed unwanted fat. Brisk walking, bicycling, jogging, swimming, elliptical training and group sports are among the most popular aerobic exercises. Complete at least four to five 60-minute sessions of cardiovascular exercise a week.
Step 3
Interval-train to burn fat more quickly. This type of training can burn more calories in a shorter time than longer, milder workouts. Sprint for a minute, then walk for a minute. Bicycle uphill, then downhill, several times. Repeat until you have completed at least 30 minutes of interval training.
Step 4
Incorporate monounsaturated fats into your daily diet. The "Journal of Diabetes Care" reports that monounsaturated fats aid in getting rid of excess belly fat. Many foods that contain these fats, such as walnuts, almonds, olive oil and avocados, help increase your basal metabolism as well as keep you satiated.
Step 5
Change your meal frequency to lose belly fat. Instead of eating the conventional three meals daily, split those meals up into six smaller meals consumed throughout the day. This not only keeps your energy level elevated and metabolism revved, but it helps prevent cravings, suppresses your appetite and regulates blood sugar levels.
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