Ingredients Lemon Cinnamon Water:
6 ounces warm water
1/2 teaspoon ground cinnamon
1/2 lemon, juiced
1 teaspoon raw honey (VEGAN, use maple syrup instead)
In a mug, combine the water, ground cinnamon, lemon juice, and honey.
Stir well to combine.
Drink warm as a tea, or let the mixture come down to room temperature. You can also chill the mixture to enjoy cold.
How to Burn Belly Fat
Belly fat, also known as visceral fat or abdominal fat, is the most dangerous type of fat to have. Unlike subcutaneous fat which is located just below the skin, visceral fat surrounds your organs and can increase your risk for many health issues like heart disease, diabetes and more. Thankfully, with some lifestyle changes you can reduce that belly fat. Here are some effective ways to burn belly fat:
What you eat plays a huge role in whether you gain or lose belly fat. Focus on these diet strategies:
Reduce your sugar and refined carb intake. Sugar and refined carbs like white bread, pasta and snacks lead to blood sugar spikes and crashes which can trigger fat storage around your midsection. Aim for complex carbs from whole foods instead.
Up your protein. Protein is very filling and takes more calories to digest, so it can help reduce appetite and calorie intake. Great sources are seafood, eggs, beans, lentils, nuts and seeds.
Increase fiber-rich foods. Foods high in fiber from whole plants like vegetables, fruits, legumes and 100% whole grains take longer to digest, keeping you feeling full for longer. This curbs overeating.
Drink plenty of water. Staying hydrated assists with fat burning. Drink water before meals to reduce appetite and portion sizes.
Watch your portions. Portion control is key to losing belly fat. Use smaller plates and measure out servings to stay within calorie needs.
Choose healthy fats. Monounsaturated fats from foods like olive oil, nuts and avocados can help reduce belly fat when included as part of an overall healthy diet.
Limit belly-bulging drinks. Sugary sodas, fruit juices, sweetened coffees and alcoholic beverages add excess calories without satisfying hunger, leading to weight gain over time.
To burn fat, especially belly fat, you need to perform both cardio and strength training exercises:
Cardio exercise burns calories and raises your metabolic rate long after your workout ends. Great options include walking, jogging, swimming, cycling and dancing. Aim for at least 150 minutes per week.
Strength training is vital for retaining muscle mass which continues to burn calories even at rest. Lift weights 3 times per week, targeting all major muscle groups.
Try HIIT training. High intensity interval training alternates short bursts of maximum effort with recovery periods for efficient fat burning.
Add abdominal exercises. Crunches, planks and oblique exercises work the muscles of your core and midsection to further target belly fat pockets.
Don't forget whole body exercise too like yoga or Pilates which sculpt lean muscle all over.
Stand more during the day. Prolonged sitting is bad for belly fat. Stand during TV commercial breaks or lunch.
Chronic stress causes the body to produce cortisol which can drive fat storage around your middle. So be sure to fit relaxation into your routine:
Practice deep breathing or meditation for 5-10 minutes daily.
Do relaxing activities like reading, gardening, baking or spending time in nature.
Get 7-9 hours of sleep per night. Lack of sleep disrupts metabolism.
Spend time with supportive friends and family to boost your mood. Laugh often.
Consider massage therapy or yoga to reduce physical and mental tension.
A few additional methods can provide the edge to losing stubborn belly fat:
Intermittent fasting if done safely may aid weight and fat loss for some people by limiting feeding windows.
Caffeine in moderation can ramp up metabolism slightly and boost fat burning.
Supplements like green tea extract, cinnamon, turmeric or white kidney bean extract may help, but diet and lifestyle make the real difference.
Avoid liquid calories and processed junk foods as much as possible.
Stay consistent by making small, permanent changes you can incorporate long term. Losing 1-2 pounds per week is a safe, sustainable pace.
Belly fat is not easy to eliminate but by following a whole body approach including a healthy diet, cardio and strength training, managing stress, sleeping well and making lifestyle your priority, you can look and feel your best. Be patient through the process - burning belly fat takes commitment but it's worth it for your long term health and wellness.