9 Scientifically Backed Steps To Get Rid Of Belly Fat

If you want to get rid of belly fat, you’ve made the best decision in your life. That’s because belly fat is the most harmful fat in the body, and it has been linked to a number of diseases.

In the same time, belly fat is known as “the most stubborn to shift”. You can easily shed a couple of pounds off your body, but belly fat might still be there.

Belly fat cells are notoriously hard to get rid of. However, if you are persistent, and follow this simple and easy guide, you can get there.

The one thing you should never do is reach for diet pills or fat burners. Do it the natural way.

How To Get Rid Of Belly Fat

Here’s what you need to do to really get rid of belly fat:

1. Get That Water Bottle

The first step is the easiest and effortless way to get rid of belly fat. But no matter how easy it sounds, it is a problem for countless people.

You can see the dehydration epidemic everywhere you go.

Just by drinking more water, we can get closer to the slim-fit body we all desire. (1)

Do not stick to the 8 glasses of water per day. Drink how much your body needs, and that is half of your body weight in ounces.

For example, a person weighing 150 pounds should drink 75 ounces of water.

2. Burn Fat

This sounds simple, but it is where people make the biggest mistake. If you want to get rid of belly fat, you need to get rid of total body fat.

There is no way to burn only belly fat. You can do ab exercises and crunches all day long, and there will still be belly fat. Fixating the trouble spot will keep it around for the long term.

Instead, get a scale that measures body fat, and aims to reduce the total body fat. (2)

If you want to get a flat stomach and your abs to be noticeable, you need to get to 10% body fat for men, and 19% total body fat for women.

3. The Pillow Talk

Similar to water, getting some sleep is at the same time the easiest and the hardest step.

It is a challenge of finding time in this dynamic and stressful environment to sleep. The struggle to get in bed early is something we all experience.

The best sound sleep is when you get to bed early and wake up early in the morning as well. (3)

For most of us, getting to bed at 10 pm is almost impossible. But that is when you should go to bed.

There are a number of studies showing the link between getting enough sleep and belly fat. If you do not get enough sleep, belly fat will be an even greater challenge. (4)

4. The High-Intensity Interval Training

There are a lot of different workout techniques, methods, and practices. In terms of burning belly fat, high-intensity interval training is the best.

For this method of working out, the trick is to go hard for 30 seconds to a minute, and then follow up with a low-intensity workout for a minute or two.

The prevailing theory is that with high-intensity interval training, your body burns fat the entire day, no matter that you worked for just 20 to 30 minutes. (5)

You’ll have to study it a bit more, as it is crucial that you get your heart rate to a certain level during the intensity training, and then get it back down during low-intensity sections.

5. The Good Fats

Probably most of you know that there are good fats and bad fats. It is something we often forget.

If your goal is to get rid of belly fat, you need healthy and good fats in your system. The fats you need are monounsaturated and polyunsaturated fats.

Stay away from saturated fat. You can source good fats from avocado, nuts, seeds, salmon, fatty fish, olive oil, and coconut oil.

6. Do Not Underestimate Vitamins

We often think of vitamins as something that keeps us healthy and improves our immune system.

That might be the primary role of vitamins. But they also help with weight loss, particularly getting rid of belly fat.

The vitamins you need are vitamin D and vitamin C.

The first one helps you improve your mood, and be more active. Vitamin D also tells your body when to burn fat, and when to store fat.

Vitamin C, on the other hand, helps our body produce enzymes that are crucial for the fat-burning process.

7. Forget About Alcohol

A glass or two per day is fine, but drinking too much alcohol has a negative effect on your weight loss journey.

Alcohol is full of sugar, no matter what you drink. Especially those hard liquor colored drinks. Sugar makes you fat and usually stores as belly fat.

If you want to cut down on sugar, forget indulging in a drink or two.

8. The Power Of Herbal Teas

Many people underestimate how potent herbal teas are in our goal of losing weight. It has been proven that herbal teas can speed our metabolism, and cleanse our internal organs. (6)

If you go for green tea, you’ll also get a number of antioxidants that help with weight loss.

To be fair, any tea is good, as long as you avoid putting sugar in it.

9. Perseverance Is The Key

Last, but not least, you need to remember that belly fat is not something you can get rid of overnight. It requires patience, effort, and a lot of perseverance.

Be persistent in your natural efforts, and you will get there eventually. There is no timeline. Everyone gets to the finish line at their own pace. If you try to rush it, you will just set yourself up for failure.