Are you experiencing a challenge in eliminating belly fat? We have compiled a list of the best tips and exercises on how to lose belly fat overnight. Read on
How To Lose Belly Fat Overnight?
A big belly can make you feel uncomfortable. Maintaining a flat tummy not only gives you a great look but also protects you from diseases that are a risk to your health.
When your tummy retains extra fat, you are likely to suffer from heart diseases, high blood pressure, and diabetes among other diseases.
Research has shown that men accumulate more belly fat because of higher dietary fat uptake, compared to women. However, women have more body fat than men because of the high concentration of estrogen (female hormone).
A healthy woman should have body fat that ranges between 20-25% while men should retain less than 15% of body fat. How do you know you have excess body fat?
You have a waist circumference of more than 40 inches for men and 35 inches for women.
- you are snoring loudly
- You are diagnosed with high blood pressure among other factors.
- You may be asking yourself, “How do I lose belly fat overnight”? We have answers to that. Understand more about belly fat and what you need to do to wake up with a flat tummy.
Types of Belly Fat
There are two types of belly fat:
1. Visceral fat
This kind of fat surrounds abdominal organs that are deep inside the body. Too much visceral fat puts you at risk of acquiring diseases such as high blood pressure, heart disease, type 2 diabetes among other diseases associated with obesity.
You may be surprised to find that you have visceral fat, even if your tummy is flat. You need to go for a scan to identify if you have visceral fat.
2. Subcutaneous Fat
Subcutaneous fat is body fat under your skin that is harmless. Unlike visceral fat, it doesn’t contribute to health issues. However, individuals who want to lose more weight may need to shed off some of the subcutaneous fat in their bodies.
Is your belly bigger than usual and you can’t tell why? There are various types of bellies with different causes. Have a look at each of them.
Different Belly Types and Their Causes
Bad Eating Habits Belly
This type of belly results from a poor diet that includes intake of too much sugary food, low fiber food. Additionally, eating food with low protein content can bring about belly fat.
Stress Belly
As the name suggests, this type of belly is caused by stress. Stress raises the level of the hormone cortisol which contributes to obesity.
The fat accumulates in the abdomen and the navel area and the stomach feels hard. Sometimes it’s hard to avoid stress. However, you need to avoid situations that cause you to feel stressed. Most importantly, watch funny clips and do some exercises.
Hormonal Belly
This kind of belly is common in women. As a woman approaches menopause her body becomes more estrogen–dominant. Increased levels of hormone estrogen result in insulin-resistance hence your body stores fat instead of burning it off. This explains an increase in belly size.
Bloated Belly
A bad diet is the cause of a bloated stomach. Your stomach may not tolerate all kinds of foods hence the experience. When you have such an experience, engage in cardio exercises. Most importantly, keep track of the foods that make your stomach bloat because you need to avoid them.
Mommy’s Belly
Mommy’s belly appears after a woman gives birth. Most women do not know it is a health condition (diastasis recti) that requires them to seek medical attention. The condition leads to digestion issues, stress incontinence, and urinary problems.
Experts recommend women with this condition do Drawing In exercises. Additionally, eat fish, nuts, and a diet containing oils.
More Causes of Belly Fat
1. Poor Diet
A healthy diet means a healthy life. Poor diet is the main cause of belly fat. You need to observe your diet by ensuring that you do not take too many sugary foods and drinks. Additionally, ensure that your diet contains proteins.
The protein enables you to feel full for a longer time hence you may stay for some hours before you take the next meal.
A diet with high fiber will enable you to eliminate belly fat. A fiber diet stabilizes hunger hormones hence managing your eating behaviors.
2. Alcohol
There are various ways in which alcohol causes belly fat:
- It prevents the body from burning fat
- It makes you feel hungry hence you eat more
- When drunk, you are likely to eat any kind of food including an unhealthy diet.
- Alcohol is high in kilojoules; therefore, people who consume too much alcohol gain a lot of weight.
3. Lack of Exercise
A sedentary lifestyle leads to obesity. Your body needs to burn excess calories. Inactivity results in fat build-up, especially around the abdomen.
4. Genetics
Weight gain can be influenced by genes. According to research genetic influence is as high as 70% to 80%. If one or both of your parents are obese; there are high chances that you will become obese too.
5. Poor sleep
There is a connection between lack of sleep and weight gain. If you are not sleeping enough, you may develop unhealthy eating habits that could lead to additional weight.
Researchers found that poor sleeping habits result in increased hunger and appetite. Your body demands food with calories and is rich in carbohydrates.
6. Menopause
Many women experience weight gain when they reach menopause. The body stores fat in the belly rather than on the hips and thighs. This is explained by a drop in the levels of estrogen hormone during menopause.
Both children and adults are at risk of becoming obese. It’s so annoying to live with a protruding belly that makes you a center of attraction.
it becomes more stressful especially when you have to be out of the house. Many people struggling with obesity fall short of self-esteem which can lead to depression.
Have you tried exercises and dieting and still have that big belly? It is time you discover the fastest way to lose belly fat overnight.
Observing your diet, exercises, and changing your lifestyle can help you get rid of belly fat faster than you would think.
Ensure Your Diet Has Protein
Proteins increase body metabolism. Increased metabolism allows your body to burn more calories hence you lose belly fat.
Additionally, proteins suppress appetite and you feel full for a longer time. This allows you to take some time before you take the next meal; therefore you lose body fat if you take proteins.
Engage in Physical Exercises
Physical exercises are the main factors to enable you to lose belly fat. They include running, jumping rope, planks, and crunches among others.
To get rid of neck fat, exercises such as chewing gum,blowing air, cardio, pucker up, jaw release and chin lift have proven to work efficiently.
Eat Food Rich in Fiber
A fiber diet makes you feel full whereby you end up eating less food. Food rich in fiber is helpful when you want to lose weight.
The foods rich in fiber contain starch and include wheat, grains, bread, brown rice, etc.
Avoid Sugary Foods and Drinks
Sugary foods are rich in calories. That explains why such food makes individuals gain a lot of weight.
Sugars also increase your appetite and you find yourself eating a lot. If you want to lose weight avoid foods with lots of sugars.
Eat Probiotic Foods
Probiotics are microorganisms that are found in fermented food and probiotic supplements. The microorganisms improve digestion as well as regulate appetite.
A diet that contains probiotics can immensely enable you to lose an incredible amount of belly fat within a short time.
Take Cucumber Drinks
Cucumber drinks have so many health benefits. The drink is low in calories and high in fiber. Taking a cucumber drink will enable you to lose weight faster than you expect.
To make a cucumber drink you only need a few slices of cucumber, mix with some water and add some ice to submerge. Once you make the drink, wait for at least one hour for it to marinate.
Take Apple Cider Vinegar Drink
Apple-cider vinegar drink suppresses fat accumulation in the belly. According to research, such a drink will help you lose 7 pounds in 7 days. The drink contains a lot of acids that would not be healthy for you.
Always ensure you dilute it with water before consuming. To make the drink, you need raw apple cider vinegar, lemon, water, and ice. If you want the drink to have a sweet taste you can add sweetening syrup.
Take Cinnamon and Grapefruit Drink
Cinnamon and grapefruit drinks enable you to lose weight so fast. Once you take the drink, it is broken down into a compound known as naringenin; this compound enables the liver to break down fatty acids easily. Most importantly, naringenin inhibits the production of cholesterol.
Drink a Lot of Water
There are a few ways in which water will help you lose extra weight within a short time.
-Water suppresses appetite since you feel full when you take water.
– Water helps your body burn calories.
-Enables your body to carry out metabolism.
Avoid Alcohol
As mentioned earlier, people who take too much alcohol are at risk of becoming obese due to:
– Alcohol makes you have poor food choices
– Alcohol stops your body from burning fat
– Alcohol is rich in sugar.
Avoid alcohol if you need to cut weight.
11. Take Regular Hot Showers
According to the study by Dr.Faulkner, taking a hot shower burns calories the same way as engaging in a 30 minutes walk.
Additionally, hot showers reduce inflammation in your body therefore you lose weight. A hot shower also speeds the process of burning fat in your body, hence weight loss.
12. Avoid Stress
When you are stressed, the adrenal gland in your body releases cortisol, and more sugar is released in your bloodstream. Cortisol slows down metabolism; therefore it becomes hard to lose weight.
Stress also makes your body demand more energy hence you take more sugar. Sugar intake greatly contributes to weight gain. It is therefore important for you to avoid stress.
13. Get Enough Sleep
Poor sleep can result in weight gain. When you are asleep metabolism is higher compared to when you are awake.
Also, lack of sleep means you are likely to eat more food, unlike when you have enough sleep. Get enough sleep so that you may not gain extra weight.
14. Do Not Have Electronics in the Bedroom
Electronics such as TV can lead to an inactive lifestyle. Exercises are very crucial when you need to lose weight. Ensure that you do not have electronics in your bedroom because you will be glued to the same position for so many hours.
15. Intermittent Fasting
This technique has worked for people.it involves skipping some meals during the day. You can choose to eat your usual meals 5 days a week and eat calorie-free food two days a week. Intermittent fasting is a method that can enable you to lose belly fat very fast.
Essential Exercises For Belly Fat Loss
1. Upper Belly Fat
Boat Pose
Boat pose will help you lose weight in 12 weeks. The exercises increase the rate of body metabolism leading to weight loss.
This is How to Go About Boat Pose Exercises:
-Sit on a mat with your legs stretched out and your hands at the sides.
-Bend your knees to raise your legs so that your thighs and the upper body make a V shape.
-Stretch out your arms and hold into that position for 10 breaths.
– Finally, move gently towards the starting position and pose. These exercises will enable you to burn belly fat in no time.
Russian Twist
Russians twist aid in burning belly fat by contracting the belly muscles to the maximum. This is how you do the Russian twist.
-Sit on the floor with your legs in a straight position.
-Bend your legs so that your body forms a v shape.
-Still, in the posture, twist your body side by side and do not move your legs.
-The exercises should be done in slow-motion to help in maximum contraction of muscles.
Planks and Crunches
Planks enable you to burn upper belly fat by increasing the body’s metabolic weight. On the other hand, crunches assist in burning fat by engaging the stomach muscles.You can do side planks, mountain climbing planks, and plank jacks to burn upper belly fat. These exercises are also crucial in aiding in the loss of Fupa fat.
- Leg raises
- Pushups
Do you know your body burns 7 calories in a minute while doing pushups? Yes, push ups increase the rate at which your body burns fat. This is how push ups are done.
-Align your legs in a straight line with your face looking downwards
-Slowly move towards the floor then lift yourself.
-Repeat the process at least 10 times for better results.
2. Lower Belly Fat
Lower body fat is resistant to absorption. Therefore you need to be consistent with the exercises for quick results. Are you wondering how to get rid of lower belly fat? The following are some of the lower belly workouts you need to do to burn the fat.
Jackknife Crunch
Jackknife exercises help you burn the lower belly by challenging the stomach muscles. A successful jackknife exercise involves lifting your body from an extended position while pulling your knees toward your chest. This is how you do it.
-Lay down on your back-Put your hands on your head
-Extend your legs
-Reach your legs with your hands
-While still in that position, lift your legs towards the chest
-some people may prefer to leave the legs extended than lift them toward the chest.
Whatever the case, the exercise will enable you to lose lower belly fat.
Scissor Switch
Scissor kicks are exercises that help you lose lower belly fat by doing the following:
-Spread a mat and lay on your back with your arms stretched and palms facing down.
-Lift your legs 6 inches off the ground.
-Make a 45-degree angle with your left and right leg.
-Switch quickly with your right leg up and left leg down.
-Do this repeatedly for better results.
HIIT
High-intensity interval training involves intense workouts with a short or no break. The exercise is helpful for weight loss and fat burning by increasing the rate of metabolism. HIIT exercises include planks, jump ropes.
The Hundred
The hundred exercises help you eliminate belly fat within no time. This is what to do during the exercise.
-Lay down on a mat
-Bend your knees while lifting your upper body off the mat
-Stretch your legs and palms out.
-Your palms should face downwards while stretched. While in this position, move your arms up and down.
-You should lift your arms no higher than the hips.
How to Get Rid of Side Fat?
To get rid of side fat overnight, you need to do exercises that target your abs and obliques for results. Such exercises include; planks, Russian twists, and crunches. Eating a healthy diet is also important for losing side fat.
How to Make Your Waist Smaller Overnight?
As a woman, you need that small waistline to look beautiful. However, you may have a bigger waistline due to the excess fat around your waist. Discover how to lose inches off waist overnight.
-Engage in morning runs
-Go swimming regularly
-Cycle
-Go for fitness classes
Final Words
Losing belly fat will give you a great look. Most importantly, you will not be at risk of acquiring diseases associated with obesity. Exercises highly contribute to belly fat loss faster. Before you engage in any activity, consult your doctor first. Not all exercises are fit for your body.
FAQS
1. Which Drinks Should I Take To Lose Belly Fat?
Various Weight loss drinks will help you lose belly fat overnight. They include
-Green tea
-Apple cider vinegar drink
-Cucumber drinks etc.
2. How Do I Lose Belly Fat Mummy Tummy?
The recommended way to lose a mummy tummy is doing the physical exercise that engages your stomach muscles.
3. How Do I Lose Belly Fat Within 7 Days?
Belly fat can be stubborn to burn off but with exercise and a healthy diet, you can lose weight within 7 days.
4. What Should Be My Diet Plan For Weight Loss?
Diet for weight loss involves proteins, soluble fiber, and drinking a lot of water.
5. How Do I Lose Belly Fat Naturally Without Exercise?
There are so many ways that will help you lose weight without engaging in physical activities
-Eat food that contains soluble fiber
-Avoid alcohol
-Avoid stress.
-Reduce sugar intake.