Looking for ways to lose tummy fat fast? It's no surprise, as women in the United States are more likely than men to be obese and suffer from stubborn fat around their mid-section.
In fact, a recent study published in JAMA found that over 40 percent of U.S. women are classified as obese (vs. 35 percent of men).
And more often than not, you're obese before you even realize it!
If you want to know how to lose tummy fat fast, you’re in luck.
A variety of simple strategies can get you the results you’ve been striving for, as battling belly fat may be easier than you think.
Here's what you need to know.
You CAN lose tummy fat fast, but if you want to maintain your new figure indefinitely, follow these tips and tricks!
Lose Tummy Fat Fast With Diet
There are a variety of ways you can change up your diet to shed belly fat quickly.
Many are simple strategies you can add to any weight loss or other healthy eating plans, to tighten and tone your midsection.
Set Fiber Goals
Fiber is a key nutrient when it comes to burning stubborn tummy fat.
Fiber, found in plant food sources like fruits, vegetables, and whole grains, helps fill you up — but your body doesn’t fully digest or absorb fiber calories.
One study published in Obesity found that for each 10-gram increase in soluble fiber in U.S. adults, visceral fat (tummy fat) was reduced by almost 4 percent.
That means boosting your fiber intake by 20 grams per day may help you lower body fat by 7 to 8 percent, especially when combined with a regular exercise program and a healthy lifestyle.
A study published in Current Obesity Reports says healthy adults should aim for 20 to 35 grams of fiber daily for healthy weight management — and optimized health.
You can get fiber from fruits, vegetables, dried beans and peas, other legumes, whole grains (such as brown rice, quinoa, oatmeal, and whole-grain pasta), nuts, seeds, and fiber supplements.
Getting fiber from healthy foods is ideal, but fiber supplements aid in weight and fat loss, as shown in various research studies.
One such study from the Journal of the American Association of Nurse Practitioners found that study subjects who took psyllium fiber supplements (in doses of 7 grams of fiber daily) lost significant amounts of weight and body fat over a six-month time period — and showed improvements in blood glucose and low-density lipoprotein (LDL) cholesterol levels.
Drink Green Tea
Drinking green tea regularly provides you with numerous health and wellness benefits, and is an excellent way to lose tummy fat fast.
One study published in Acta Cirurgica Brazileira found that while drinking water and green tea both led to weight loss in rats, those who drank green tea had significantly less belly fat than rats who drank just water.
Other studies show that people who drink 2 cups of tea daily have less total body fat, smaller waists, and lower waist-to-hip ratios than people who aren’t regular tea drinkers.
So while water is important for weight loss, tea (especially green tea) appears to maximize your chance of burning tummy fat fast.
Check out the 6 healthiest beverages you should be drinking!
Eat Protein at Each Meal
Protein affects belly fat loss in a variety of ways.
Studies show protein helps boost satiety (feeling full for longer periods of time), prevents loss of lean muscle that happens during weight loss, and reduces fat tissue development when combined with low-carb dieting.
Boosting protein also helps your body burn extra calories throughout the day.
A study published in Obesity Surgery found that during a weight loss program, women who consumed whey protein supplements lost more weight and body fat than women who didn’t consume extra protein from whey supplements.
You might be wondering how much protein you should eat in a day to help you burn stubborn tummy fat.
One study published in the International Journal of Sports Nutrition and Exercise Metabolism recommends active adults consume 1.6 to 2.4 grams of protein per kilogram of body weight (0.7 to 1.1 grams of protein per pound of bodyweight) daily to burn fat and maintain muscle during periods of weight loss.
As a rule of thumb, aim to eat at least 20 grams of protein at each meal — and space meals out every 3 to 4 hours, recommends the International Society of Sports Nutrition.
Choose protein-rich foods, such as:
- Grilled chicken breast, containing 28 grams of protein in each 3-ounce portion
- Eggs, containing 6 grams of protein each
- Salmon or tuna, providing 22 grams in each 3-ounce portion
- Pinto beans, containing 11 grams of protein in each 1/2-cup portion
- Pumpkins seeds, providing 9 grams of protein per ounce
- Plain Greek yogurt, containing 18 grams of protein in each 6-ounce portion
- Cottage cheese, providing 14 grams in each 1/2-cup portion
- Soy or skim milk, containing 8 grams of protein per cup
- Tofu, providing 10 to 15 grams of protein per serving
- Protein shakes, containing 15 to 25 grams of protein per serving
What is the ideal amount of protein needed to build muscle? How much protein do we need per day for weight loss? Find out in this video!
Add Vinegar to Salads
Believe it or not, adding vinegar to your meal plan appears to help shed unwanted pounds and help you lose tummy fat fast as well.
A study published in Bioscience, Biotechnology, and Biochemistry found that components in vinegar suppress fat accumulation in animals, and reduce body fat (especially tummy fat) and weight in overweight adults.
Researchers say obese subjects ingested around 1 to 2 tablespoons of vinegar daily during the study.
Choose Healthy Oils
Choose healthy fats over saturated or trans fat to help shed tummy fat fast — and lower your risk for developing chronic diseases.
Adding omega-3 fatty acid supplements to your regular routine helps reduce abdominal fat, especially when combined with healthy lifestyle habits (a nutritious diet and regular exercise program), say researchers who conducted a study published in PLoS One.
Another study published in the journal Obesity found that diets high in monounsaturated fat (such as high-quality olive oils) help reduce abdominal fat and lower chronic disease risk factors.
So to lose tummy fat fast, choose fish oil supplements, eat fatty fish (such as salmon) — and consume plant-based oils in place of high-fat meats, full-fat dairy foods, and sugary sweet treats.
Still confused about nutrition? Here are 4 actionable ways you can eat healthier!
Lose Tummy Fat Fast With Exercise
Regular exercise (combined with eating the right foods) is an excellent way to lose tummy fat fast. Certain exercises work better than others when tightening up your midsection is your goal.
Include the following workouts in your daily routines to shred belly fat and build six-pack abs.
Choose HIIT or Continuous Cardiovascular Exercise
It appears that high-intensity interval training (HIIT) and longer moderate-intensity aerobic workouts both help women burn unwanted body fat, reports a study published in the Journal of Diabetes Research.
Researchers found that both forms of cardiovascular exercise reduced tummy fat to the same extent, but HIIT took up less time.
You might be wondering how long you should complete continuous cardio exercise or HIIT to reap maximum reductions in belly fat?
Researchers found that HIIT groups who completed workouts (alternating high-intensity exercise with lower-intensity exercise bouts) for 29 to 38 minutes daily burned the same amount of belly fat as adults who completed 51 to 74 minutes of moderate-intensity continuous aerobic training daily, during a 12-week period.
This 15-minute HIIT workout for women can be done at home with no equipment!
Resistance Train Using Your Body Weight
In addition to completing cardiovascular exercise most days of the week, add resistance training to your regular schedule to nix tummy fat for good.
Doing so also helps boost lean body mass, which allows your body to burn extra calories throughout the entire day.
Pushups, pull-ups, squats, lunges, triceps dips, and sit-ups are all examples of resistance training exercises that work well when you want to tighten and tone midsection problem areas.
To achieve the best fat-burning results possible, combine resistance training with cardiovascular workouts.
A study published in the Journal of Applied Physiology says aerobic exercise is optimal when you want to shed bodyweight and lose tummy fat fast.
Try this resistance band workout for weight loss — you can do it at home in under 30 minutes!
Do Plank Exercises Daily
Doing plank exercises regularly leads to a tighter more toned midsection, by maximizing muscle tone in that area.
There are several ways you can perform plank exercises. For best results, do a combination of different plank workouts most days of the week:
Straight-arm planks: Hold your body in an extended push-up position with your arms straight and your back almost parallel with the floor. Hold this position for 60 seconds or as long as you can. Flex your abdominal muscles while completing straight-arm plank holds.
Forearm planks: Get in an extended push-up position but instead of keeping your arms straight, rest your forearms on the ground instead. Flex your abs and hold this position for 60 seconds (or longer if you can).
Plank jacks: Get into a straight-arm plank or forearm plank position. Then spread your legs apart, back together, apart, and back together continuously for 60 seconds — or longer if you can.
Mountain Climbers: Begin in a plank position and bring one knee up toward your chest; then switch knees and bring the other knee up toward your chest. Repeat this motion continuously (and rapidly) for 60 seconds or longer if you can.
One-legged planks: Get into a plank position and lift one leg (keeping it straight) up toward the ceiling so it’s slightly higher than your other leg. Hold this position for 30 to 60 seconds, and repeat with the opposite leg.
One-armed planks: Start in a plank position, and slowly raise one of your hands up toward your armpit area while keeping the other hand on the ground. Place your raised arm back down on the ground, and lift your other hand up toward your armpit area (on the same side of your body).
Repeat these motions continuously for as long as you can. Use dumbbell weights to add resistance if you’d like.
Want more great tummy-trimming workouts? Check out our Top 15 Fat Burning Exercises for Women!
Other Ways To Lose Tummy Fat Fast
Diet and exercise are essential when it comes to burning tummy fat and shedding excess weight quickly, but there are other lifestyle habits that keep you slim and trim during swimsuit season.
Move Throughout the Day
In addition to working regular exercise into your daily routine, stand or move when you can all throughout the day — not just during sweat sessions.
For example, try a standing desk at work, walk to the farthest bathroom instead of the nearest one, take the stairs instead of the elevator, park in the farthest parking spot, or bike to work instead of driving.
The more calories you burn throughout the day, the more likely you are to lose tummy fat fast and shed excess weight.
No time to exercise? Do these mini-workouts throughout the day!
Get Enough Sleep
Getting plenty of sleep is crucial when you’re trying to burn tummy fat quickly.
A study published in CMAJ found that insufficient sleep contributes to obesity, and often causes increases in appetite and food intake due to fluctuating hormone levels.
Researchers who conducted the study found that sleeping 8.5 hours per night led to greater fat losses than sleeping just 5.5 hours each night, and getting in 8.5 hours helps the body burn extra calories throughout the day.
Adults should aim for 7 to 9 hours of sleep each night to maximize fat burning.
Learn how to improve your sleeping habits, helping you to wake up feeling well-rested in the morning.
Stress, and hormone fluctuations associated with it, can hinder weight and fat loss drastically.
A study published in Psychoneuroendocrinology found that chronic stress is associated with more abdominal fat in women.
To help nix stress in your life say no to stressful social situations or relationships, take a “mental health day” off from work, go for a long walk, get a massage, take a bubble bath, head to the beach, or take relaxing naps when you can.
Learn how to deal with stress with these 5 stress relief techniques.
Get Started with a Fat-Burning Program
When you want to lose tummy fat fast, make simple dietary, exercise, and other lifestyle changes that are research-based, safe, and effective.
Boost fiber and protein, consider green tea, choose healthy oils, cut out sweet treats, do cardiovascular and plank exercises daily, get enough sleep, cut stress, and boost the number of calories you burn throughout the entire day.
If you’re struggling to come up with your own daily fat-burning regimen, consider an organized program that provides meal plans, menus, health coaching, and customized workouts to get you headed in the right direction and keep you accountable.
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan and workout routine – designed for you as a busy woman, check out FM30X!
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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose tummy fat fast.