Are you frustrated by belly fat?
Imagine being able to lose fat and cinch up your belt by 6 to 7 inches in just a few weeks. How many notches would that be? 3, 5, 6?
Think you can’t? Think again.
We have conducted many fat-loss studies over the years, on groups of teachers, nurses, men, beauty queens, and even on ourselves!
Men’s Weight Loss
Results from RECON are in. 10 men lost an average of 33.78 pounds of fat after 8 weeks following the principles we’ll share with you here. Their weight loss had them cinching up their belts by an average of 6.45 inches!
Here’s one of the men, his name is Avelino. Any guesses as to how many inches he lost from his belly?
The answer: 10 inches.
But we all know men lose weight fast. What if you are a woman?
Women’s Weight Loss
In our 2014 Altered! video series, 6 brides-to-be lost an average of 32.7 pounds. Furthermore, they each lost an average of 7.7 inches from their waistbands!
This is Brianna, one of those brides-to-be—how many inches do you think she lost?
Brianna couldn’t contain her excitement when she brought her old shorts in. She hopped right in them and pulled them up over the clothes she was already wearing to show us the 8.75 inches she lost from her waist.
How can you get results like that?
Our Weight Loss Coaches have some great advice that you can use the same advice to target belly fat and trim your waistline, too!
#1 Avoid This Poison; it Creates Belly Fat
You already know that High Fructose Corn Syrup is bad for you. The reason? The only way you can digest fructose is your in your liver. No other organ can do it.
Ironically, fructose in any form or amount is a poison to your liver. This becomes abundantly clear when fructose is consumed in large quantities—it causes non-alcoholic fatty liver disease.
In the mirror, a diet high in fructose manifests itself as belly fat, a sign of insulin resistance and metabolic disease.
If you are carrying any excess weight, you must reduce all fructose, including from fruits. This will help you lose weight, especially belly fat.
And by the way, this means you must avoid Agave syrup if you are trying to lose weight—it has more fructose than table sugar! Learn more about agave and other sneaky health foods that are secretly making you fat in this article.
The Science: Fructose and belly fat
#2 Eat Eggs to Lose Faster
Eating eggs instead of cereal, oatmeal or a bagels for breakfast can be a big advantage to losing weight from around your belly.
Studies have compared groups of people ate an egg breakfast of 340 calories versus a bagel breakfast of 340 calories.
After 8 weeks, the egg breakfast people had an 83% greater reduction in their waistline than the bagel eaters.
Not only will you lose more weight by eating eggs, the choline in them will shut off your fat-storing genes, too. Along with weight loss, eggs are good for you in many other ways too.
The Science: Lose around your waistline faster with eggs
#3 Amp Up On Green
Dark leafy greens are unlimited on our program for a very good reason.
There is no argument that these are some of the most nutrient-dense foods you can eat.
Leafy greens are packed with important vitamins, minerals, and fiber. Eat them, and you’ll help your body burn tummy fat.
You’ll also feel fuller, longer without adding excess starches to your weight loss program.
The Science Dark leafy greens improve post-meal blood sugar levels
#4 Sip on These Beverages
Good news if you love caffeinated beverages!
Coffee, black tea, and green tea have been shown to increase your body’s ability to burn fat.
Even more good news: a cup of coffee a day could help you also keep your weight loss results for good. And equally important, coffee will help decrease your diabetes risk.
The Science: Caffeine burns fat and prevents metabolic disease
#5 Add Some Spice to Your Life
Fresh or dried spices such as pepper, cinnamon, ginger or garlic have long been used for their medicinal qualities.
Research is just now uncovering the reasons why. Spices contain powerful compounds that can help heal and support your body while you lose weight.
By the same token, many have been shown to help with weight loss. That’s because they reduce metabolic syndrome which is one of the primary mechanisms for fat to get stored on your tummy.
The Science: Spice up fat loss
#6 Get Your Vitamin ZZZZZZ…
It’s common for us to run around sleep-deprived. But making sure you get enough sleep can massively help get you to your goal weight.
When you are lacking in ZZZZs, it throws your fat-burning mechanism out of whack.
Cortisol levels go up and primes your body for belly fat storage. In addition, ghrelin levels also go up. When that happens, you crave sugar. And so the vicious cycle begins: sleep deprivation and obesity magnify each other’s negative effects.
Break the cycle and get to bed early tonight because yes, you can lose weight as you sleep!
The Science: Sleep and circadian rhythms
#7 Quality Over Quantity
Many people are skeptical when we tell them that yes, you can lose weight by just walking 20 minutes a day.
There is little correlation between the length of your exercise session and the amount of fat you lose. For example, it’s possible to walk 30 minutes—and get the same benefit as 60!
Contrary to the myths gym rats tell you, walking every day helps support your weight loss efforts now and will maintain your lean, flat belly over the long term.
And here’s a smart trick: you can use all the time you would otherwise spend getting to the gym to get more fat-burning sleep!
If you have questions about this article, we’d be happy to help! Drop a comment below and we’ll follow up with you.
You can also like us on Facebook—ask us anything!
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About the Writer: 100 pounds ago, Jan knew what it is like to be obese, unhappy, and stuck. She has spent the last 17 years as a fitness writer, trainer, yoga teacher, and Weight Loss Coach. Today, she’s proud to be a part of the Personal Trainer Food team so she can continue her goal to help others live their fullest lives possible. Email [email protected] if you have any questions!
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Weight loss results not guaranteed and are based on various factors. Copyright © 2024 Personal Trainer Food, All rights reserved.
Does walking then on treadmill for 30 minutes make me lose as much weight as walking on treadmill for one hour?
It can, Terry! It isn’t time as much as intensity that separates an exercise session that burns fat versus a stroll in the park. Always shoot to get your heart rate up, a little sweat, and a little out of breath when you walk– for short or long periods of time. If you are healthy and want to do shorter workouts, increase your speed, take on some hills, climb stairs, do walking lunges or anything else that pushes your exertion level during your session. Make sense?
I appreciate all the help ive gotten from personal trainer food my life has took a turn for the best and im not going back i highly will recommend this to people for all the great tips they have given me and heres an extra one to help you get on the right track.
Tony, keep up the great work. I love hearing success stories like yours!