Losing belly fat without a diet is entirely possible, though not a simple goal to achieve. In fact, the overwhelming majority of diets fail statistically. Remember that the best way to achieve weight loss is by combining diet and exercise. However, if you just cannot bring yourself to buy into any nutritional strategy, you can at least make a few changes to other components of your lifestyle to increase fat burning in the abdominal area. As you may have guessed, it does not require a single sit-up or crunch. Follow these few simple guidelines, and you can burn away your belly fat without a diet.
Step 1
Do resistance training workouts three days per week. Weight-training builds metabolically active muscle, which will be burning extra fat for you, every hour of every day. In addition, this form of training can directly target fat in the abdominal area, according to "The Abs Diet." Try working out on Monday, Wednesday and Friday to keep your metabolic rate up all week long.
Step 2
Add 30 minutes of cardiovascular exercise immediately following your resistance training or first thing upon waking in the morning. You do not even need to do high-intensity exercise to see a large fat-burning benefit from cardio. In fact, according to fitness author Jeff Anderson, you may burn more body fat by keeping your workout at a lower intensity. Try walking on the treadmill on an incline three to five days per week.
Step 3
Drink more water. Try taking in no less than eight 12- to 16-oz. glasses of water per day. Water does more than just hydrate your body; it also acts as a natural thermogenic (fat burner) and keeps you feeling full. Avoiding food cravings will naturally cause you to eat less. Have one glass upon waking, at least one before, during and after working out and a full glass with each meal.
Step 4
Take 3 to 6 g of CLA per day, spread evenly among your meals. CLA, or conjugated linoleic acid, has been shown to decrease body fat percentage in users without even changing diet or exercise habits, according to "Homemade Supplement Secrets." This naturally occurring fat, found in sunflower and safflower oils, may increase fat burning and decrease the storage of body fat.
Step 5
Combine caffeine and green tea extract for a synergistic fat-burning boost. EGCG is an antioxidant found in green tea that has been shown to boost metabolic rate. Choose a product that is standardized for 300 mg of EGCG. Green tea is a great natural fat burner, but it works even better with 200 mg of caffeine. Caffeine can be taken as a supplement or drink in the form of coffee (a cup contains about 100 mg).
References
- "Combat the Fat"; Jeff Anderson; CQC LLC, 2008
- "Homemade Supplement Secrets"; Jeff Anderson; CQC LLC, 2008
- "The Abs Diet"; David Zinczenko; Rodale, 2004
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