Winters are coming to an end. Happy and comfy times are expiring when you could hide the protruding belly under sweaters and pullovers. What about the summer beach party or the fast-approaching wedding of your cousin?
That bulging middle of yours is not going to make a nice exhibit out of the bikini or the cocktail dress you bought for the wedding. Want to know how to lose belly fat in 3 days?
Besides the aesthetics, belly fat denotes a risk factor for many chronic diseases. Moreover, it is the most stubborn of all fat deposits to budge. What is this belly fat and how to do away with it fast? Unless you know the particulars, it would be very hard to achieve a realistic goal no matter how effective remedies your grandma tells you about how to lose belly fat in 3 days at home. So read on.
How to lose belly fat in 3 days – Some important Specifics
Fat is an important part of our diet. The same fat reserves in our body save our precious lives when threatened in times of scarcity. However, anything in excess loses to serve its purpose. The same happens when an excess of fat gets deposited in our body. Our body contains three types of fat.
- Triglycerides, circulating in the blood
- Subcutaneous fat lies directly below our skin
- Visceral fat surrounds our internal organs as supportive tissue
The deposit of fat in our midsections implies there are dangerously high levels of visceral fat inside our body. This belly fat causes the release of unwanted chemicals and hormones, initiating a cascade of reactions that prove detrimental to our health.
Do you fall into the category of individuals who benefit from articles like how to lose belly fat in 3 days? Take a measuring tape. Wrap it around your stomach, just directly above the hip bone, not too loose or too tight. Measure in inches.
For women, reading of 35 or more should raise red flags. For men, a measurement of 40 or more should raise the alarms.
The Modus Operandi of How to Lose Belly Fat in 3 days
How to lose belly fat in 3 days? Is it a realistic goal or some commercial gimmick? Well, unless you are ready to spend some hefty cash and give consent to get some incisions in a classy aesthetic clinic. We doubt there is any other way to cut back that extra, stubborn fat so fast and that too, without any risk to your health.
[su_highlight background=”#d0edf9″]Let us be realistic. The solution to how to lose belly fat in 3 days does not lie in supplements or drugs or any other herbal remedy. The feat is not achievable without healthy lifestyle changes. That includes diet, exercise and some belly-specific-to-do activities.[/su_highlight]
The Dos of how to lose belly fat in 3 days
Proteins reduce unwanted cravings, boost metabolism and cut back the total caloric intake in a 24-hour period. It is the single most-effective belly reducing strategy. Studies show an inverse link of increased protein intake and belly fat.
Make sure to get 25-30% of your total caloric intake comprises of high-quality proteins like eggs, fish, legumes, nuts, seafood, meat, etc.
Increase Fiber Intake
Upping the fiber, especially soluble fiber slows down the digestion and absorption of food in the gut. This results in a feeling of fullness and decreased appetite. Studies suggest that an intake of 14 grams of fiber per day reduces the caloric intake by 10%. According to Healthline,
[su_service title=”Tips” icon=”icon: info-circle”]“In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity”[/su_service]
Some good sources of dietary fiber include flax seeds, Brussel sprouts, avocados, Shirataki noodles, legumes, whole oats, and blackberries. Increase vegetable and fruit intake.
Go the Mediterranean
The wisdom behind the Mediterranean diet is to take foods rich in Monounsaturated fatty acids that help curb down the fat storage in the midsection. The main components of this diet include olive oil, nuts and seeds, avocados, and fish. The benefits are well-documented that embrace your health from your brain to your heart.
Use Coconut Oil
Coconut oil is one of the healthiest fat. Research says about two tablespoons of coconut oil everyday helps in scraping the belly fat. The mechanism is still not understood but it is said to boost metabolism, thereby increasing the caloric output.
Eat Fatty Fish
Fatty fish is an example of high-quality proteins. It contains omega-3. Studies suggest taking fish oil supplements regularly cuts back on the deposition of fat around the liver in patients of fatty liver disease.
Start to Using Apple Cider Vinegar
Apple cider vinegar lowers your blood sugar levels. Containing acetic acid, a tablespoonful of ACV daily leads to modest weight loss including the belly fat.
According to a 12-week controlled study carried out in obese men, “those who took 1 tablespoon (15 ml) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists” (Healthline).
Take Green Tea
Green tea contains caffeine that is known for its metabolism-boosting effects. It also contains antioxidant epigallocatechin gallate (EGCG) that also revs up the metabolic rate. Research has found that green tea has a compound effect in losing belly fat when consumed in conjunction with exercise.
Take Your Probiotics
Probiotics are certain bacteria present naturally in some food that improve digestion. A balance of healthy gut bacteria plays an important role in weight regulation and possible weight loss, specifically belly fat. Examples include Lactobacillus Fermentum, Lactobacillus amylovorus and especially Lactobacillus Gasseri. Purchase a supplement that contains these strains.
Go for Intermittent Fasting
Intermittent or alternative fasts help cut back on weight and belly fat. According to ScienceDirect, a review of studies on intermittent fasting and alternate-day fasting showed a 4–7% decrease in abdominal fat within 6–24 weeks in individuals under study.
Hit the Spot with Exercise
The suggestion of how to lose belly fat without exercise is the one to be ignored and discarded. There is no way you can do away with hard-to-budge belly fat without exercise.
It must be appreciated that spot exercises seldom work to reduce tummy bulge. Aerobics like walking, running and swimming sculpt your figure as well as target the belly fat. The combination of aerobic activity and strength training greatly speeds up the process of belly fat shrinkage.
Track Your Food Intake and Exercise
Actual measuring of food intake, just for a few days, may give you an idea of what you are really consuming. Many online apps and calorie calculators help you track what you are eating.
Similarly, many gadgets and apps help you achieve your exercise goals. By having an equation of input and output, a realistic goal can be achieved.
Take Plenty of Sleep
“A 16-year study in more than 68,000 women found that those who slept less than five hours per night were significantly more likely to gain weight than those who slept seven hours or more per night”, PubMed states.
Do we need to say more? Sleep is important both in quantity and quality regarding how to lose belly fat in 3 days.
The Don’ts of how to lose belly fat in 3 days
[su_label]Cut Back on Sugar and Sugar-Sweetened Beverages[/su_label]
Sugar is a red flag for belly fat. Metabolized by our liver, the excess of sugar gets converted into fat by the organ. The amazing fact is our brain registers liquid sugar differently than solid sugar. So liquid sugar means an intake of high amounts of this ‘white poison’ without recognition. A single 240-ml serving of fresh, unsweetened apple juice delivers 24 grams of sugar, mostly in the form of fructose.
According to PubMed of NIH,
“In a controlled 10-week study, overweight and obese people who consumed 25% of calories as fructose-sweetened beverages on a weight-maintaining diet experienced a decrease in insulin sensitivity and an increase in belly fat”
Another important point is to do away with refined and processed sugars as found in cakes, muffins, sweetened yogurts, etc. Avoid all kinds of sugar-sweetened beverages, sugary sodas, fruit juices, and various high-sugar sports drinks. Quench your sugar cravings with healthy sugar found in fruits. Consuming whole fruits is more beneficial than taking fruit juices though the latter may be fresh. The reason is that fruits contain high amounts of beneficial fiber that mitigates the harmful effects of fructose.
Cut Back on Carbs, Especially Refined Ones
Adopting a low-carb diet immediately serves to shed some water weight. The instant results are evident within a day or two. Low-carb diet is a convenient way of controlling your appetite without going hungry. Why? Because you have more options to replace the carbs.
Low carb and high-fat diets target the belly fat specifically. The famous keto diet eliminates the carbs from your diet, putting your body into ketosis, a stage where our body starts consuming fats for its energy replenish.
Remove Trans Fats from Food
Trans fat, being the unhealthiest, remain on the extreme opposite of Monounsaturated fats (the healthy ones). Trans fats cause insulin resistance and abdominal fat gain. It is the fat found in margarine, spreads and packaged and processed food.
Ease Away Stress
Stay away from stress. Easier said than done but it is essential. All of us tend to overeat when stressed. Stress causes the release of cortisol hormone that in turns promotes belly fat accumulation rather than equal distribution and consumption in our body.
Cope with stress by adopting a hobby. Spend more time in resting actively by engaging positive leisure activities than sitting in front of your screen.