10 Best ways to lose belly fat in 90 days (Backed by science)

Eat Nutrient-Dense Food
Benefits:
- High Energy: Nutrient-dense foods provide sustained energy throughout the day.
- Boosts Metabolism: Helps your body burn fat more efficiently.
- Disease Prevention: Reduces the risk of obesity and various diseases.
- Rich in Essential Nutrients: Packed with vitamins, minerals, and amino acids.
Get Better Sleep
Tips for Better Sleep:
- Use a comfortable bed.
- Ensure your room is completely dark.
- Aim to be asleep by 9:00-10:00 pm.
- Maintain a cool room temperature (17-20°C).
321 Rule:
- Don’t eat 3 hours before bed.
- Don’t drink 2 hours before bed.
- No screen time 1 hour before bed.
Evening Relaxation Tips:
- Eat blueberries.
- Enjoy dark chocolate (70-100% cocoa).
- Drink magnesium and L-theanine supplements.
Exercise or Physical Activity
Strength Training:
- Lift weights 3-5 times a week. Weightlifting burns more calories than cardio. Walking:
- Aim for 10-20k steps a day for optimal health. Muscle Soreness: Indicates growth hormone spikes that help burn fat.
Eat Lots of Protein
Benefits:
- Keeps you full longer.
- Provides essential vitamins and minerals.
- Consume 0.8-1g of protein per pound of body weight.
Health Hack: Drink 1 tbsp of apple cider vinegar (diluted in water) before meals for better digestion.
Avoid Stressful People
Surround Yourself with Positive Influences:
- Spend time with people who exercise, eat healthily, are open-minded, take responsibility, and hold you accountable. Reduce Stress: High stress increases cortisol, which converts protein, fat, and ketones into sugar.
Intermittent Fasting
Benefits:
- Provides clarity, more energy, and reduces cravings. How to: Eat within a 4-8 hour window each day to give your digestive system a break. Consult your doctor before starting.
Drink More Water
Benefits:
- Promotes healthy skin and a youthful appearance.
- Enhances metabolism.
- Reduces cravings (try sparkling water). Daily Intake: Drink 2-4 liters of water daily, depending on activity levels. Use a good water filter like Berkey for clean water.
Avoid Certain Foods and Drinks
Things to Avoid:
- Alcohol.
- Excessive carbs.
- High sugar intake. Reason: These increase insulin levels, which hinders fat burning by interrupting ketosis.
Don’t Aim for Perfection
Balanced Diet:
- Eat 80% healthy foods.
- Allow 20% for indulgences. Mindset: Striving for perfection creates unrealistic expectations. Aim for excellence instead.
Lower Your Caloric Intake
Calorie Deficit: Maintain a deficit of 300-500 calories. Craving Control Tips:
- Drink black coffee.
- Enjoy sparkling water.
- Increase fluid intake.
- Brush your teeth after dinner.
- Eat slowly or use chopsticks to pace yourself.

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