10 Rules to Melt Belly Fat and Get Lean by New Year

Fitness coach Dan Go explains 10 easy but productive lifestyle changes to help you burn fat, balance hormones, and start shaping up for New Year’s Eve. Late-night snacking, sedentary lifestyle- belly fat develops faster than we realize. If you’re struggling to trim and tone your midsection, Dan Go provided the following 10 simple, but effective tips in his September 14 Instagram post to help you get back into shape by the New Year.

Here’s what he recommends:

1. Eliminate alcohol from your lifestyle

Alcohol disrupts hormones that control appetite, hunger, and stress. Alcohol contains a lot of empty calories and creates an easy opportunity for belly fat. Want a smaller waist? Stop drinking alcohol.

2. Eat carbs according to your activity level

Carbohydrates are the fuel for your body. If you’re sedentary, eat less carbs. If you’re a little more active, eat more carbs. Use carbohydrates as an energy tool- cater to your level of activity.

3. Adhere to the Lean Body Water Protocol.

Consume water upon waking up. Drink water before and following meals, not during meals. Exchange snacks for water while between meals – Staying hydrated helps your sense of fullness, and puts off overeating.

4. Eat a diet high in protein and rich in nutrients.

Get 0.8 – 1 gram of protein per pound of body weight. Get 90% of your calories from whole, unprocessed foods. Protein keeps you full, and fiber tends to keep you from feeling hungry.

5. Build muscle while at the gym.

Cardio burns fewer calories than most people think. Weight lifting builds muscle, increases metabolism, and allows an individual to burn fat even while resting. If you want to lose fat for good, make sure to prioritize strength training.

6. Contain stress.

Stress raises cortisol levels, which can increase appetite and fat storage in the belly. Combat stress by going for a walk, practicing mindfulness, and spending time outdoors/nature. Gene therapy can be beneficial.

7. Focus on quality, restorative sleep.

Lack of sleep adds to appetite levels, increases energy levels, and raises hunger levels in general. Studies have shown sleeping less than 5.5 hours will yield almost 385+ additional calories therein. Slim that belly with more sleep.

8. Do sprints or HIIT once a week.

Sprinting and high-intensity interval training (HIIT) increase metabolism, promote fat loss, and keep you burning calories long after the workout is finished. They are especially effective at burning abdominal fat.

9. Cut out trans fats.

Trans fats are contributors to inflammation, insulin resistance, and weight gain around the abdomen. They can be hidden in margarine, chips, and fried foods. Always read the labels and cut out trans fats.

10. Walk like your life depends on it.

Brisk walking increases calorie burn, improves insulin sensitivity, reduces stress, and can help keep off fat. It is simple and low-impact, making it one of the best long-term habits to decrease belly fat.