How to Lose Belly Fat Naturally. No Pills, potions, or prescriptions required.
Ask 10 people what they would like to change about their body and over half would tell you the same thing:
“Get rid of belly fat.”
Everyone wants a slim and trim waistline.
BUT, the problem is that getting rid of belly fat is extremely difficult. UNLESS you know what you’re doing.
This post shows you 50 ways to reduce belly fat.
It doesn’t matter if you want to lose that spare tire around your middle, lose 20 pounds of fat, or get your beach body ready for summer. These tips will help you reach your goal.
Don’t be the guy wearing a shirt at the beach this summer.
Implementing a few of these tips on a daily basis will get you started in the right direction and burn off that unwanted belly fat.
Why You Should Lose Belly Fat
Belly fat is dangerous. It’s the #1 contributor to health issues, illness, poor quality of life, and early death.
The bigger around the middle the shorter your lifespan, typically.
Too much belly fat increases your risk of cancer, heart disease, stroke, high blood pressure, and diabetes.
Yikes.
Eliminating belly fat is the best thing you can do in order to improve your overall health and wellbeing.
What if you could trade in that belly fat for more energy and sex appeal?
Carrying a fat gut around wears you down. It’s tiring.
Wouldn’t you like to have more energy, be more productive, and more attractive?
Wouldn’t you like your clothes to fit better, body to stop aching, and get rid of annoying health issues like allergies, bad posture, and fix your low testosterone?
That can all be achieved by losing belly fat.
Hell, you could even get six-pack abs if you lose enough weight.
All you have to do to increase your energy, improve your health and look better naked is lose your belly fat.
Not a bad trade-off.
I want you to be self confident rather than self conscious.
If you’re portly and want to trim your belly fat, these 50 ideas to help you transform your Budda belly into abs of steel.
You’ll look better, fell better and could possibly dodge some serious health problems in the future.
What Causes Belly Fat?
Belly fat is caused by eating too much and moving too little.
There’s a lot of reasons some people are fat and others are skinny, but it boils down to calories in verses calories out.
What I mean by that is everyone has a total daily energy expenditure. Your total daily energy expenditure is how many calories you burn each day.
You burn calories by working, walking, thinking, and just living. All your body functions require calories to operate.
Belly fat occurs when we consume more calories than we burn. It’s the byproduct of eating too many extra calories.
Other factors such as hormones, muscle mass, body fat percentage, nutrition, and genetics also contribute to belly fat. BUT these factors are secondary to the type and amount of food you eat.
Instead of explaining everything in detail, I’ll cut to the chase and give you 50 ACTIONABLE WAY to LOSE BELLY FAT FAST
You can use these tips right now to start losing belly fat in one week or less.
50 Ways to Get Rid of Belly Fat Forever
#1. Do a No Carb Diet
The no carb diet is the best diet for losing belly fat fast.
Carbohydrates are your body’s preferred fuel source. Meaning, your body uses carbs for energy before fat. This is because carbs are easy to breakdown and convert to energy.
Guess what happens when your body runs out of carbs.
You guessed it. You start burning fat for energy.
Expect to lose 1-3 pounds a week (or more) on a no carb diet. Also, expect to feel amazing after a few weeks in ways that are hard to explain and enlightening to experience.
#2. Do a No Sugar Diet
If you can’t go full on no carb, the no sugar diet is a second best, (and very god) alternative).
Sugar is the damn Devil. It’s an addictive drug. Sugar is ‘sweet’ and seemingly innocent, that it sneaks into our lives unnoticed.
How can something that tastes so good and make you feel so good, be bad?
It’s not just bad, it’s downright awful.
Our bodies are not designed to handle the amount of sugar consumed by average Americans.
That’s why most people are fat and unwell.
Notice how there’s always room for dessert no matter how full you are?
That’s because you can never get enough sugar. And that’s just the problem. There’s no nutritional value from sugar. Once you eat it, it quickly dissolves into your bloodstream.
Too much sugar fucks up your system. It’s way too easy to over consume sugar.
To make matters worse, eating sugar hits you with a shot of dopamine. Dopamine makes you feel good. Then it fades away and you come crashing down. Only to crave more sugar to feed the ‘feel good’ void.
Now, you’re hooked in a vicious cycle.
#3. Count Calories
Humans can easily survive and thrive on less than 1500-2500 calories a day. Start on the low end of this scale and adjust as needed.
I was a 225 pound man and lived on 1,500 calories a day for months.
Did I die? No. But I got extremely shredded.
Download the MyFitnessPal app and track everything you eat. You’ll be amazed at how much you actually consume on a daily basis.
Sometimes just seeing the numbers is a reality check that helps you get back on track.
It was for me anyway. Once I started counting calories and tracking the foods I ate, I could see all the garbage I put in my body.
Having visibility to what I was eating helped me go from fat to shredded in 10 weeks.
Counting calories is also a great way to gain knowledge about the foods you eat.
#4. Don’t Snack
Snacking is a slippery slope. One taste turns into another, and another and another. Once you have a taste it can make you crave more and more. It’s better to resit the urge all together. “Just one bite” turns into just one box. Don’t even try it.
The best way to not snack is to not buy snacks. Just don’t buy them. if they’re in the house, you will eat them.
You’re willpower will not always be strong. Don’t tempt yourself. Just remove the temptation completely.
If you buy them, you intend to eat them. So don’t buy them in the first place.
The only exception to snacking is that it’s Ok to snack on eggs, almonds and beef jerky or a meal replacement protein shake.
#5. Eliminate Liquid Calories
Frappocinos, Iced coffee, soda, shakes, malts, alcohol, etc. are loaded with empty calories.
Sucking these down your gullet only floods your body with fat and sugar. A notorious combination responsible for belly fat.
#6. Drink Black Coffee
Caffeine is an appetite suppressant. Coffee is especially helpful to elevate hunger pangs that might occur when intermittent fasting.
Drink strong black coffee, like a man, for the best benefits.
Add baby foods like milk and cream and have a body full of baby fat.
#7. Try Intermittent Fasting
Intermittent fasting is a great way to lose belly fat. All you do is eat within a ‘feeding window’ each day. I’ve gotten lean very quickly while fasting.
#8. Eat Whole Foods
Eating whole foods are the only way to be healthy. No way around it. To get complete nutrition you need whole foods. FRESH whole foods like vegetables and meat from animals not treated with hormones or antibiotics.
Shop at Farmer’s Markets where you find Whole fresh foods that are locally sourced and seasonal. That’s as good as it gets.
#9. Drink Lots of Water
Drink 1-2 gallons of fresh water each day. When you feel hungry chug 16-32 ounces of water. Your stomach will feel full for a little while. You’ll also be hydrated AF.
#10. Shop the Outer Edge of Grocery Stores
All the fresh food is along the outer rim of the grocery store. The farther in, the more processed garbage exists. Shop on the outer walls of the grocery store for the healthiest foods.
#11. Eat Simply
Simple foods are the best. Too many ingredients do not enhance flavor but they do add fat and calories.
Yeah, ok so this isn’t super sexy and you probably won’t like hearing it but it’s true.
If you’re not hungry, you won’t eat. But if you are hungry, even the blandest food tastes amazing.
#12. Don’t Eat Processed Food
Processed food is pollution.
Not only does processing and packaging food harm the environment, it absolutely devastates your insides.
Your body cannot process processed food.
#13. Eliminate Refined Carbohydrates
Refined carbs are found in processed foods. Any snacks or chips made of wheat or corn need to be avoided. This is the same stuff fed to cows to fatten them up for slaughter.
#14. Don’t Eat Artificial Ingredients
Artificial ingredients plug you up.
They break down your body from the inside out. Artificial ingredients are hard or impossible for your body to digest fully.
This results in food waste rotting in your digestive tract and substances that beat your internal organs into pulp.
#15. Substitute Unhealthy Ingredients with Healthy ones
There’s always a better substitute. Skim milk vs. full fat milk, non-fat greek yogurt vs. sour cream. I’m sure you can think of a lot of healthy ingredient substitutes.
there’s such a market for this stuff now you can find anything.
#16. Use Seasonings to add Favor, not Fat and Sugar
Fresh herbs and spices will open your world.
#17. Try the Steak and Eggs Diet
The steak and eggs diet is the best fat loss diet on earth. It’s virtually a zero carb diet that obliterates belly fat.
Seriously, try it for a few weeks and watch your belly fat melt away.
#18. No Beer or Alcohol
All fat people I know have this in common: They like to drink beer. There’s nothing wrong with drinking. Hell, I used to love the sauce. (A little too much, probably.)
I live in the Beer Capital of America. I’m surrounded by the best beer on the planet in unlimited variety and quantity.
Life is meant to be enjoyed, but focus on the good stuff. When you indulge, make the most of it. Savor that shit.
Become a beer snob. That way you only drink the best and fully enjoy the experience. Rather than drinking it to get drunk and feel good.
One beer or glass of red wine in the evening won’t make or break you. Just make sure it fits your macros.
#19. Cook Your Own Food
Home-cooked meals are the best meals.
Meals your momma used to make from scratch are nutrient dense and rich.
Food cooked yourself is 100x better than anything you order from a restaurant or make from a box.
Learn to cook your own food or you are destined to become fat.
Cooking is easy. You just follow instructions.
If you can turn on the oven and set a timer, you can cook.
I can not understate the importance of cooking as it relates to your health.
#20. Meal Prep
Meal prep is one of the greatest things I’ve stumbled upon to burn belly fat.
I’m able to prepare delicious meals for 5-7 days in only ONE HOUR a week.
It’s so easy, and so fast that I recommend everyone meal prep.
#21. Exercise Every Day
And I do mean EVERYDAY. 20 minutes minimum if you want to lose belly fat. 40 minutes minimum if you want to lose belly fat fast.
Do sit ups, do push ups, lift weights, ride your bike, even go for a walk. Even the simplest activities are excellent belly fat burning exercises.
Just do something, anything, physical each day.
#22. Park Far Away in the Parking Lot
Get your steps in by parking in the farthest parking spot. The close spot is for suckers.
Unless you have a private spot with your name on it because your some hot shot.
But if that’s the case you probably prioritize you health and workout often. Why? Because you’re smart.
#23. Take the Stairs
People that take the elevator instead of the stairs blow my mind. If your legs function, take the stairs. One flight of stairs can burn extra calories.
#24. Have a Weight Training Routine
Weight training is the best way to get rid of belly fat. It’s also the best way to keep it off forever.
Weight training burns fat and builds muscle. Muscle is metabolic, so the more muscle you build, the more calories you burn, which further reduces belly fat.
Although you can’t technically spot reduce your belly fat, you can transform belly fat into rock hard muscle.
This is called body recomposition, and weight training is the best way to do it.
#25. Change the Way you Think about food
Once I realized the power of food, it changed how I eat.
Everything you consume either helps you or hurts you.
#26. Use Smaller Plates and Utensils
You’ll put less for on your plate and it forces you to eat slower. eat with chop sticks. It will really slow your roll.
#27. Fasted Cardio
Go for a run on an empty stomach and you will burn up your belly fat.
The combination of fasted cardio and low carb diet is a lethal belly fat assassin.
#28 Sweat Hard and Breath Deep
Sweating burns belly fat.
The more you sweat, the more belly fat you burn. The sweating should be caused from physical activity. This raises your temperature and burns away belly fat. Wear a Sweat Suit while Working Out
Breathing deeply pulls air into your lungs. Air helps oxidize fat. Oxygen literally melts away fat. Breath deep to burn belly fat. Overweight folks typically breath with shallow breaths.
#29. Raise the Stakes
Make a bet with yourself or a friend. Put something on the line, like your money or reputation, and you’re very likely to succeed.
Sign up for a 5k or a bodybuilding competition. You will have to train in order to perform come race day.
#30 Watch Documentaries that Show the Connection between Food and Health
There are a million of these. The most popular is Super Size Me. It shows the ill effects of eating poorly. Weight gain, high blood pressure, looking and feeling like shit, etc.
They say if you want to stop smoking, take a look at a smokers lungs. Well, watching an open heart surgery in “Forks Over Knives” was all the motivation I needed to lose my belly fat.
Seeing a dude with his chest split wide open while doctors pulled a candle stick of wax out of his artery was all the convincing I needed to get my fat ass into shape.
Drink Apple Cider Vinegar
Apple Cider vinegar is a great drink to lose belly fat. I drank one ounce a day while losing weight for my bodybuilding competition.
You can drink it straight like a shot (That’s how I do it) Or mix it with warm water.
Apple cider vinegar has all kinds of benefits. It neutralizes sugar, whisks away extra water weight, helps digestion and detoxifies your body.
Get real apple cider vinegar with the ‘Mother’ in it.
#31. Track Macros
Flexible dieting is a great way to lose weight and extra belly fat while eating whatever you want.
#32. Eat the Same Thing Each Day
I eat the same things every day when I want to lose weight. That way I know exactly what I’m eating. How many calories and marcos are in it.
It also prolongs my time between meals because I only eat when I’m truly hungry.
#33. Stay Busy
Most people eat out of boredom.
Staying busy with a project keeps you from mindless eating. Universal Badass, Herschel Walker only ate one meal a day because he was so busy with sports and school. He was absolutely shredded as a result.
#34. Don’t Sit Too Much
Sitting is the new smoking. Sitting too long leads to weight gain and body degradation. If you don’t use it you lose it!
You lose muscle and mobility that is, but you gain belly fat.
There are plenty of ways to stay active:
Join an Active Club – Many cities have a social sports club or MeetUp.
Pick up a new hobby – Hell even Pokemon Go will get you moving around.
Get a Side-gig Doing Manual Labor – Mowing lawns, landscaping, moving furniture, etc. there are countless thing your can do to stay active and fatten up your wallet while losing belly fat. That’s a win-win right there, boy.
#35. Get a Standing Desk
I have a Gladiator Workbench that I use for my work desk. It can adjust to 48 inches tall. It’s pricy but worth it.
Gladiator workbenches are actually made for heavy-duty shop work. I converted mine to an office desk and love it.
There’s no better constructed desk for the price. It’s minimalistic and built to last.
(Full discloser – I work for the company that produces Gladiator. However, that doesn’t sway my opinion in the slightest. I still love the bench.)
Better yet, get a treadmill desk
#36. Eat to Live, Don’t Live to Eat
Food is just sustenance. That’s it. It’s meant to keep you alive and provide energy.
If all you look forward to is your next meal, you need more excitement in your life.
I once heard an interviewer ask Tony Robbins what he eats.
He responded, “Food is just sustenance, I keep my diet simple. Mostly salads and fish.”
Now, I’m not saying you should only eat fish and salads but there’s wisdom in Tony’s statement.
I get the impression that people feel the need to satisfy a craving with every meal.
I eat the same damn thing every day and my next meal is always better than the last.
Why? because I know that meal is helping me grow bigger and stronger. It’s giving me energy to be health and happy.
It gives me pride knowing I’m doing what’s right and good for me.
Also, I work my ass off in the gym, at work and my business ventures so I have a BIG appetite.
Make the connection between the food you eat and your energy, attitude, and happiness. You’ll see it’s all related.
Realizing that food is fuel, first and foremost, is important to losing belly fat.
#37. Go on an Adventure
Go hike the woods. Visit a national park. Check out a new city on foot. Explore the great outdoors.
I think people are so depressed that they eat all the time to feel better.
The more we dull our mind with garbage TV, shitty music, social media and low-brow entertainment, the more we need to feel something better. So you resort to food to feel better.
Our biology DEMANDS we spend time outside every day..
Get outside and experience all the beauty of the world. Fill your soul with natural beauty and you won’t fill your pie-hole with twinkies to fill the void you created by neglecting your true nature.
#38. Find Your Fuel: Realize You have Something to Live For
Have a family? Have young impressionable children or grand children? You are a big influence on their life. Make sure you are the role model you’re proud of and they are proud of.
Eyes see and ears hear. Kiddos take notes of what you do. Show them how to do it best. You want things better for them than you had for you, right?
Act like it.
Even if you don’t have any of that, you still have YOU. You matter. Make you the best damn you you can be. And watch how your life improves greatly.
Whenever I’m in the gym or I’m working on a project and want to quit. I think about my family that sacrificed so much to put me in a better position they where in. That adds fuel to the fire and you need fuel to breakthrough.
#39. Cancel Your Cable
Cable is a fucking joke. And you are the punchline. Cable companies get wealthy from your monthly fee while you get dumber using their product.
Stop filling your brain with brainwashing bullshit.
Cancel your cable.
All it does is turn you into a depressed couch potato.
You’re a free human. Don’t be held captive by the idiot box. Go out an live your life. Be the star of your own movie. A fit and good looking one.
(If you do decide to keep cable, against your better judgement, you can still lose belly fat by doing pushups during commercials or doing a push up for every minute of screen time.
For example, every minute you watch T.V., Netflix or browse your computer, do one push up for each minute spend looking at a screen.)
#40. Get off of Social Media
If you’re on social media, you’re not exercising. Chances are you are idle and looking at something stupid.
Either stop social media cold-turkey or audit your consumption.
Only follow positive, encouraging, expert social media accounts that add value to your life.
Time wasted on facebook is time poorly, poorly spent. (Unless you’re using it to get rich selling to the Facebook addicted zombies.)
#41. Don’t Drink Your Calories
Unless it’s a protein shake or meal replacement shake. Drinking calories is just a way to get fatter faster. Pop, soda, alcohol, smoothies, shakes, should be eliminated if you’re serious about losing belly fat.
#42. If you’re Not Hungry Enough to Eat an Apple or an egg, You’re Not Really Hungry
People eat out of boredom.
People eat because it’s convenient. Why not eat it if it’s there? It’s so easy to satisfy any craving.
If you’re not hungry enough to eat an apple (or egg, or chicken breast, or salad), then you’re not really hungry.
Don’t eat unless you’re really hungry.
Another thing about hunger –
#43. Realize It’s Ok to be a Little Hungry
Realize that it’s OK to be hungry. You won’t die. The first sign of hunger many people waddle to the fridge. Fight the urge. If you’re hungry your burning fat. THAT IS WHAT IS SUPPOSED TO HAPPEN.
We sometimes convince ourselves we’re hungry when we’re really not.
Being hungry means your burning belly fat. You’ve over indulged for a long time. A little hunger won’t hurt you. It actually helps you.
It’s OK to be hungry – some people think they need to eat as soon as they feel hungry. Who’s in control here?
You or your animal instinct? Conquer yourself. Discipline is the way to happiness and true personal freedom.
#44. Drink La Croix
La Croix is a drinkable phenomenon that I hated at first. My mom drinks this stuff and I thought it was a waste of money.
But, after only drinking water and black coffee for a few months, this stuff tastes delicious to me now.
It helps get flavor into my life when I’m dieting. La Croix is carbonated so the bubbles help me feel full.
#45. Keep Hard Boiled Eggs Handy
If you’re hungry and want a snack, eat a hard boiled egg. It will fix any hunger you have. Plus, you have to really be hungry to eat a hard boiled egg.
#46. Get Rid of Bad Influences
If your family is fat they want you to be fat too.
Be aware of this. Fat friends will encourage you to indulge with them. Don’t do it. It’s a trap.
They want you to be like them because it makes them feel better about their lifestyle choices.
You must be able to recognize this in order to have power against it. Peer pressure can be powerful. You need to resist.
They will pressure you and comment about your decisions. YOU are doing this because YOU want to be healthy, happy, and fit for life. Don’t let them pull you down. They might not even know they are inhibiting your progress.
Remember this: It doesn’t matter if an enemy or friend pours poison in your coffee, if you drink it, you’re dead.
#47. Turn Down Food Offerings Gracefully
If someone offers you food while you’re dieting. (and believe me, they will). Tell them you already ate.
You’re not lying and it’s a graceful way to decline their offer without offending them.
They will be persistent you be equally persistent. Don’t give in. You’re in charge of you.
#48. Avoid “Health Foods”
Health Foods are the greatest con since the Ponzi scheme.
Frozen or pre-packaged health foods are complete trash.
You want to know if food is healthy?
It has one ingredient, it’s fresh, and you cooked it yourself. That’s health food. Anything frozen or from a box trying to appear healthy is playing you like a fool. (A soon to be fat fool).
#49. Read Food Labels
Look for Protein, fat, Carbohydrates, sugars, calories and ingredients.
If it has more than 3-4 ingredients or an ingredient you can’t pronounce easily, don’t eat it.
Anything with sugar should be avoided. Anything with added sugar should be avoided like the plague.
Items with more grams of carbs than protein or more grams of fat than protein should be avoided or at least reduced.
#50. Strength Train
Strength training blasts belly fat without mercy.
It’s the absolute, hands down, fastest way to kill belly fat quickly.
Why is weight training so potent at reducing fat?
Because it’s a three-pronged attack on belly fat.
First of all, strength training takes a lot of calories to perform a workout.
Then, calories are burned to repair and rebuild working muscles.
Thirdly, muscles are metabolic and require calories to maintain. The more muscle you have the more calories you burn. And yes, this means muscle ‘eats’ fat.
Don’t know how to weight train get a hold of me and I will help you out.
Don’t be Fooled By False Promises: How to Really Get Rid of Belly Fat
There are ways that work to get rid of belly fat and ways that don’t. There are gimmicks, tricks, snakes oils, belly fat pills, detox potions, etc. These are all scams to get your money.
These companies take advantage of your desperation, tell you what you want to hear, then collect your money.
You in turn use their products and see no results.
The only way to see results is to work for them.
The fastest way to get rid of belly fat is to not eat and to exercises vigorously.
That’s a little too hardcore for most people, but that’s the fastest way to reduce. However, that’s not the most sustainable way to kill belly fat.
The other thing you must do is –
Create an Environment for Success
Create a healthy environment. Eliminate things in your environment that enabled you to accumulate belly fat in the first place.
Nip temptation in the bud. Don’t buy what you don’t want to eat. Eat all natural whole foods. Only eat it if you cooked it, and cooked it from all fresh ingredients. MEAL PREP. Always have healthy meals and snacks ready to eat. This will reduce temptation to snack and binge. Divorce your friends, family and any bad influences that impede your progress.
You can do it!
using any of these 50 tips puts you on track to get rid of belly fat forever.
Incorporate them into your life as you see fit.
I’m sure you can find something you haven’t tried that will help you reduce your waist line.
Let me know what tips you have to reduce belly fat! Leave a comment below!
Angel says
Truly great article!
jre says
Great life and workout suggestions.
I would put #50- strength train to # 3.
Keep up the good work,
Jordan says
Thanks man! I plan on it!