Unsightly belly fat is just about as bad as things can get for you. Aside from looking bad, having a bulging midsection makes your clothes too tight and makes moving freely exceedingly difficult. If that’s not enough, having belly fat is a serious risk to your health!
That’s right folks, those extra “few” pounds covering up your six pack are a killer. In case you weren’t aware belly fat (visceral fat) is a major risk factor for heart disease and Type 2 diabetes.
But all is not lost. You can lose belly fat, and pretty rapidly too, but it’s going to take some hard work on your part.
We’ve assembled the Top 5 tips, along with a rockstar supplement, that will help you put the weight gain on ice.
Top 5 Tips for Fat Loss
Increase Protein Intake
Just about everyone knows that high protein intake is important for muscle growth, but did you know it’s also important for fat loss?
It’s true. Eating higher protein during the day releases the hormone Peptide YY (PYY), which reduces appetite and promotes fullness. On top of that, protein also increases your metabolic rate and will help you retain your hard-earned gains during fat loss cycles.[1,2]
Other research has noted that individuals consuming higher protein diets have less fat covering their abdominal section compared to those eating lower protein throughout the day.
All in all, consuming ample amounts of protein is one of the biggest things you can do to help burn fat, boost metabolism, and preserve lean mass. So, instead of reaching for yet another helping of mashed potatoes, pile on the turkey, and this time, please skip the gravy!
And if you’re not a turkey fan, there’s plenty of other great sources of protein, including eggs, beef, chicken, pork, and whey protein powder.Chill Out!
Stress is a silent killer, not only of your gains and natural testosterone production, but also of your fat loss.
During times of stress, whether it be a cheetah chasing you through the jungle or tight deadlines at the office, your body treats it all the same. Heart rate increases, adrenaline flows, and cortisol cascades. At certain times, this is very beneficial (i.e. the cheetah), but if you’re chronically stressed all the time, that’s a big no-no for your six-pack aspirations.
You see, cortisol not only shuts off fat burning and muscle building, it also encourages fat storage. Numerous research studies should that being stressed all the time increases hunger and fat gain, particularly in your belly.[4,5,6]
Stop stressing all the time and learn to relax. When things get heated, step back, take a few deep breaths, have some herbal tea, or do some yoga. Any, or all, of these will help reduce your stress levels, making for faster fat loss.
Lift Heavy Weights
Typical weight loss advice you’ll see splattered across the headlines is to do lots and lots (and lots) of steady-state cardio. In addition to it being mind-numbingly boring, it’s also not the most effective way to burn fat when you’re in a hurry. In fact the key to rapid fat loss, isn’t cardio at all…it’s lifting heavy weights (i.e. resistance training).
Research on pre diabetics, type 2 diabetics, and other overweight individuals found that moderate to high-volume resistance training protocols are superior to those employing high levels of endurance (steady-state cardio) exercise for fat loss. That’s not to say that all steady-state cardio is bad, but it’s not the only form of exercise you should be doing. The combination of weight lifting and aerobic training often leads to the greatest loss in fat.Freeze your Fat
As crazy as it may seem applying some frozen blue ice packs to your fat may help burn fat. By essentially “freezing” fatty areas of your body, you kickstart natural fat burning processes in your body.
In the body, there are two types of fat, white fat and “beige” fat. White fat is the type of fat associated with bulging bellies and thunder thighs. It’s also the kind that circulates through the bloodstream to fuel muscles in the absence of carbohydrate. Brown fat, on the other hand, is the fat used by the body to generate heat.
Research has uncovered that when white fat gets very, very cold (i.e. placing a blue ice pack on it) the fat starts to “beige” and is then burned to generate heat and warm you up. In other words, by icing fatty areas of your body, you’re actually burning fat!
Scaling back your carbohydrate intake is an incredibly effective method for dropping fat fast. Cutting carbs has been shown to reduce appetite and result in 2-3x more fat loss than low-fat diets.[10,11,12] Additional research into low-carb diets has found it’s better for targeting the hard to burn abdominal fat compared to low fat diets.
Another benefit of low-carb diets is that they also lead to water weight loss, which leads to a more immediate results and can serve as encouragement for the individual who has struggled to lose weight over the years.
You don’t have to completely remove carbs from your diet, but if you’re fueling your body on nothing but bagels, bon bons, and beer, it’d probably serve your gut (and health) best to drop a good bit of the carbs.
Freeze Fat for Good with Blue Ice
Fat loss is never an easy task, especially when you’re constantly surrounded by naysayers and tempting foods. Rather than forge the path of fat loss alone, take a sidekick along the journey with you in EPG Blue Ice.
Blue Ice is a thermogenic fat burner unlike anything you’ve encountered before — it puts a serious chill on fat loss. Most fat burners give you an overheated, feverish type feeling…not Blue Ice. It generates fat burning chills that will ramp up your metabolic furnace and have your torching fat hotter than Hades itself!
1. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004;23(5):373-385.
2. Batterham RL, Heffron H, Kapoor S, et al. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metab. 2006;4(3):223-233. doi:10.1016/j.cmet.2006.08.001.
3. Loenneke JP, Wilson JM, Manninen AH, Wray ME, Barnes JT, Pujol TJ. Quality protein intake is inversely related with abdominal fat. Nutrition & Metabolism. 2012;9:5. doi:10.1186/1743-7075-9-5.
4. Dallman MF, la Fleur SE, Pecoraro NC, Gomez F, Houshyar H, Akana SF. Minireview: glucocorticoids–food intake, abdominal obesity, and wealthy nations in 2004. Endocrinology. 2004;145(6):2633-2638. doi:10.1210/en.2004-0037.
5. Warne JP. Shaping the stress response: interplay of palatable food choices, glucocorticoids, insulin and abdominal obesity. Mol Cell Endocrinol. 2009;300(1-2):137-146. doi:10.1016/j.mce.2008.09.036.
6. Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffe-Scrive M. Stress-induced cortisol response and fat distribution in women. Obes Res. 1994;2(3):255-262.
7. Dutheil F, Lac G, Lesourd B, et al. Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the RESOLVE* randomized trial. Int J Cardiol. 2018;168(4):3634-3642. doi:10.1016/j.ijcard.2013.05.012.
8. Damaso AR, da Silveira Campos RM, Caranti DA, et al. Aerobic plus resistance training was more effective in improving the visceral adiposity, metabolic profile and inflammatory markers than aerobic training in obese adolescents. J Sports Sci. 2014;32(15):1435-1445. doi:10.1080/02640414.2014.900692.
9. Philip A. Kern, Brian S. Finlin, Beibei Zhu, Neda Rasouli, Robert E. McGehee, Philip M. Westgate, Esther E. Dupont-Versteegden; The Effects of Temperature and Seasons on Subcutaneous White Adipose Tissue in Humans: Evidence for Thermogenic Gene Induction, The Journal of Clinical Endocrinology & Metabolism, Volume 99, Issue 12, 1 December 2014, Pages E2772–E2779, https://doi.org/10.1210/jc.2014-2440
10. McClernon FJ, Yancy WSJ, Eberstein JA, Atkins RC, Westman EC. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms. Obesity (Silver Spring). 2007;15(1):182-187. doi:10.1038/oby.2007.516.
11. Bonnie J. Brehm, Randy J. Seeley, Stephen R. Daniels, David A. D’Alessio; A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 4, 1 April 2003, Pages 1617–1623,
12. Dyson, P. A., Beatty, S. and Matthews, D. R. (2007), A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects. Diabetic Medicine, 24: 1430–1435. doi:10.1111/j.1464-5491.2007.02290.x
13. Volek JS, Sharman MJ, Gómez AL, et al. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutr Metab (Lond). 2004;1(1):13. doi:10.1186/1743-7075-1-13.