3 Simple Ways to Lose Belly Fat

By Josh Axe, www.DrAxe.com
November 8, 2019 Updated: November 8, 2019

If you’re like many other people, losing the fat around your midsection is the biggest problem area in your weight loss journey. You’ve watched the numbers on the scale fall, but haven’t seen a corresponding loss in belly fat.

Or maybe you haven’t yet started to lose weight and you know you need to.

Where’s Your Fat Being Stored? Discover Belly Fat Solutions

We all have our ‘weak’ spots for fat and flab. If you’re a woman chances are you tend to keep this extra fat right around the mid-section or your belly. Men also suffer from excess belly fat.

Not only is belly fat unsightly and at times uncomfortable, belly fat is also an indicator of more serious health problems lurking. That is, fat around the belly or mid-section is one of the more dangerous types of fat to have.

When fat is stored close to the vital organs it’s easier for this fat to get into the bloodstream and circulate through the entire body. This leads to problems such as clogged arteries, hypertension, and even problems with metabolic functions in the body.

If you have belly fat it’s essential to take the steps necessary to get rid of it for good.

3 Simple Steps to End Belly Fat Now

If you’ve ever joined a gym or the YMCA you’ve surely noticed the regulars who go there (that is if you attended somewhat regularly). Maybe you’ve noticed some people who run on the treadmill for more than an hour or those who are going up and down on the elliptical trainer sweating profusely. I noticed years ago that some of these people who are obviously working out very intensely still for some reason have belly fat. This observation brings us to the first step to lose unwanted belly fat.

1. Burst Training Instead of Long Distance Cardio

(Shymanska Yunnona/Shutterstock)
Interval training consists of exercising at 90 to 100% of your maximum effort for 30 to 60 seconds; slowing it down to low impact for a recovery period of just 30 to 60 seconds and then bumping it back up again. (Shymanska Yunnona/Shutterstock)

Burst training, also known as interval training,  is not what these people we see giving it their all on the gym machines are doing. Burst training will help your body become a fat burning machine. Burst training consists of exercising at 90 to 100% of your maximum effort for 30 to 60 seconds; slowing it down to low impact for a recovery period of just 30 to 60 seconds and then bumping it back up again.

If you’ve been spending hours on the treadmill and not seeing any results, it’s because long distance cardiovascular exercise can decrease testosterone and raise your stress hormone level, cortisol. Increased levels of cortisol stimulate the appetite, will increase fat storing, and slow down or inhibit exercise recovery. 

If you like to exercise outside in the fresh air, try going to a track or a trail at a park and alternate between sprints and either jogging or walking. If you prefer working out at your home or a gym, try burst training on a spin bike, or check out this burst training video that requires no special equipment.

Repeat this cycle four to six times, for three days a week, and you’ll see results. Belly fat will seem to melt away – as long as you follow the next two tips as well.

2. Burn Fat with These Real Foods

Focus on eating real foods, especially veggies, when you’re trying to lose belly fat. (Lopolo/Shutterstock)

Here I go again with the real foods. This is a vital component to longevity, optimal health and vibrant living you simply can’t skip. Eating real foods instead of fake foods is one of the best (and easiest) things you can do for yourself and your loved ones.

Real foods are the ones that God gave us at the advent of creation. The vegetables, fruits, seeds, clean meats and fish, legumes, and more that are grown in healthy, rich soils without any chemicals added.

Fake foods are what you want to avoid at all costs. These are most of the foods you’ll find at your local supermarket. Bagged, boxed, frozen, items loaded with unhealthy additives and preservatives you don’t want to be putting into your body.

Focus on eating real foods, especially veggies, when you’re trying to lose belly fat.This will help not only get rid of the unwanted visceral fat but also give your body the vital nutrients it needs to function properly. Believe me, you’ll feel and see the difference when you make the switch from fake foods to healthy real foods.

You also want to focus on eating real foods that are high in fiber:

Stay away from sugar when you trying to lost belly fat–even hidden sources of sugar like grains. All grain are not bad (especially sprouted or gluten-free grains) but they won’t help you lose weight or recover from a health condition. So focus on vegetables and fruits that are low in sugar and high in fiber (like raspberries in the chart above).

Another surprising real food that has been shown to boost metabolism? Cayenne pepper! Hot peppers will increase your heart rate, make you sweat, and boost your metabolism at the same time. They are also one the best foods to reduce inflammation in your body.

3. Supplement with Fucoxanthin

( Foodio/Shutterstock)
Probably you have heard of this brown seaweed called wakame in Japan. (Foodio/Shutterstock)

Probably you have heard of this brown seaweed called wakame in Japan. In a Japanese study at Hokkaido University led by researcher Kazuo Miyashita, PhD, fucoxanthin was shown to promote fat burning within the fat cells in animals.

Fucoxanthin fights fat in two ways; first it encourages the action of protein, UCP1, that causes fat oxidation and is found in the type of fat that surrounds organs. Secondly, fucoxanthin promotes DHA production in the liver. Increased DHA, an Omega 3 fatty acid type, can help with decreasing bad cholesterol or LDL.

No matter what your age is, if you’re overweight or obese the time to make the changes to get healthy is now. If you follow these three easy steps you’ll lose belly fat that may have been hanging around for years in less time than you may think.

The longest journey begins with a single step, so take that step today. Get moving, eat real foods for life, and supplement with fucoxanthin to get rid of dangerous visceral fat.

Dr. Josh Axe, DNM, DC, CNS, is a doctor of natural medicine, clinical nutritionist, and author with a passion to help people get well using food as medicine. He recently authored Eat Dirt and “Gut Repair Cookbook,” and he operates one of the world’s largest natural health websites at DrAxe.com