If you’re reading this, chances are you’re looking for ways to lose belly fat and get a flatter stomach. Losing belly fat can be a difficult and maddening process, but it’s not impossible. In fact, with the right approach and some effort, you can see significant results in a relatively short amount of time.
In this article, we’ll go over 15 dead simple tricks that can help you lose belly fat quickly in 2024. These tips are backed by science and have been proven to be effective in helping people shed excess fat and finally see those abs!
1. Get enough sleep.
Getting enough sleep is essential for weight loss and overall health. Studies have shown that people who sleep less than seven hours per night are more likely to be overweight or obese (1). Additionally, lack of sleep has been linked to an increase in hunger and appetite, particularly for high-calorie, sugary foods (2). Make sure to get at least seven to nine hours of sleep per night to support your weight loss efforts.
Related: The 10 Best Cooling Mattresses for Muscle Recovery in 2023
2. Eat protein-rich foods.
Protein is an important nutrient for weight loss and overall health. It has been shown to help reduce appetite and increase feelings of fullness (3). Additionally, protein helps preserve muscle mass during weight loss, which is important because muscle helps burn calories and boost metabolism (4). Some good sources of protein include chicken, turkey, fish, tofu, beans, and Greek yogurt.
Related: The Best Whey Protein for Muscle Growth and Getting Lean
3. Incorporate strength training into your exercise routine.
In addition to cardio, it’s important to incorporate strength training into your exercise routine. Strength training helps build muscle, which in turn boosts metabolism and helps burn more calories (5). Aim for two to three days of strength training per week, using weights that are challenging but not so heavy that you can’t complete all of your reps with proper form.
4. Drink plenty of water.
Staying hydrated is important for overall health and can also help with weight loss. Water helps flush out toxins, keeps you feeling full, and can even boost metabolism (6). Aim to drink at least eight 8-ounce glasses of water per day, and more if you’re exercising or in a hot environment.
5. Eat plenty of fiber.
Fiber is a type of carbohydrate that the body can’t digest. It passes through the digestive system largely unchanged, helping to bulk up the stool and keep you regular. This can help reduce constipation and bloating, which can contribute to a flatter stomach (7). Good sources of fiber include fruits, vegetables, whole grains, and legumes.
6. Avoid sugary drinks and snacks.
Sugar is a major contributor to belly fat and overall weight gain. It’s important to limit your intake of sugary drinks and snacks, such as soda, fruit juice, and pastries. Instead, opt for water, unsweetened tea, and low-sugar snacks like nuts or fruit.
7. Eat slowly and mindfully.
Eating slowly and mindfully can help you feel more full and satisfied, which can help with weight loss. It can also help you pay attention to your body’s hunger and fullness cues, which can prevent overeating (8). Take your time when eating, and put your fork down between bites.
8. Eat probiotic-rich foods.
Probiotics are live bacteria and yeast that are found in fermented foods and supplements. They have been shown to have a number of health benefits, including improving digestion and reducing bloating (9). Some good sources of probiotics include yogurt, kefir, sauerkraut, and kimchi.
9. Get enough healthy fats.
Contrary to popular belief, sometimes you gotta eat fat to lose fat. In fact, healthy fats are an important part of a balanced diet and can help with weight loss. Healthy fats, such as those found in avocados, olive oil, nuts, and seeds, can help reduce appetite and increase feelings of fullness (10). Just be sure to limit your intake of unhealthy fats, such as those found in fried foods and processed snacks.
10. Eat more whole, unprocessed foods.
Whole, unprocessed foods are generally healthier and more nutrient-dense than processed foods. They can also be more satisfying and help reduce appetite. Aim to fill your diet with plenty of whole foods, such as fruits, vegetables, whole grains, and lean proteins.
11. Don’t skip meals.
Skipping meals can be tempting when you’re trying to lose weight, but it’s actually counterproductive. When you skip meals, your body goes into starvation mode and starts to hold onto fat, making it harder to lose weight (11). Instead of skipping meals, try to eat regular, well-balanced meals throughout the day.
12. Eat more healthy carbs.
Carbohydrates have gotten a bad reputation in recent years, but not all carbs are created equal. Healthy carbs, such as those found in whole grains, fruits, and vegetables, can actually help with weight loss. These types of carbs are high in fiber, which helps reduce appetite and increase feelings of fullness (12). Just be sure to limit your intake of unhealthy carbs, such as those found in sugary drinks and snacks.
13. Avoid stress.
Stress can contribute to weight gain in a number of ways. It can lead to overeating, as well as an increase in the stress hormone cortisol, which has been linked to an increase in belly fat (13). Try to find ways to manage stress, such as through meditation, yoga, exercise, or even a cold plunge.
14. Get plenty of physical activity.
Exercise is an important part of any weight loss plan. It can help burn calories, boost metabolism, and improve overall health. Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. This can include activities such as walking, running, cycling, or strength training. Want to get even faster results? Try some fasted cardio!
15. Don’t give up.
Losing weight and belly fat can be a challenging process, and it’s natural to have ups and downs along the way. It’s important to stay consistent and not give up, even if you don’t see results right away. Keep at it, and you’ll be on your way to a flatter stomach and improved health.
Final Word
Losing belly fat doesn’t have to be (totally) difficult or frustrating. By following these 15 tricks and making healthy lifestyle choices, you can shed excess fat and get a flatter stomach in 2024. Remember to be consistent, stay motivated, and don’t give up. With a little effort and the right mindset, you can achieve your weight loss goals.
References:
- Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine, 1(3), e62.
- Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite
- Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., & Woods, S. C. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320-1329.
- Murphy, C. H., Loenneke, J. P., Willis, L. H., & Dowdell, B. C. (2012). The influence of muscle mass, fat mass, and muscle strength on daily physical activity: Implications for obesity. The Journal of Physiology, 590(6), 1479-1484.
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. The Journal of Strength & Conditioning Research, 24(10), 2857-2872.
- Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., & Sharma, M. (2003). Water-induced thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015-6019.
- McRorie, J. W., Jr. (2015). The role of fiber in weight management. Current Obesity Reports, 4(1), 70-78.
- Albers, S. (2013). Mindfulness: A path to healthy eating habits. Psychology Today.
- McFarland, L. V. (2007). Meta-analysis of probiotics for the prevention of antibiotic associated diarrhea and the treatment of Clostridium difficile disease. American Journal of Gastroenterology, 102(2), 20-28.
- Dhurandhar, N. V., Schoeller, D. A., Brown, A. W., & Hall, K. D. (2014). The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. The Journal of Clinical Endocrinology & Metabolism, 99(8), 2561-2567.
- Farschian, F., Amirshahi, S. A., Gharavi, A., & Mohammadpour, R. (2013). The effect of skipping meals on weight loss in overweight and obese individuals. Medical Journal of the Islamic Republic of Iran, 27, 15.
- Slavin, J. L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
- Epel, E. S., Lapidus, R., McEwen, B., & Brownell, K. D. (2001). Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
Editor-In-Chief at Recovatech. Dr. Ben is a board-certified Doctor of Chiropractic with over 10 years of clinical experience. He specializes in structural and neurological imbalances with an emphasis on functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance.