If you try to lose belly fat and still have trouble, you are not alone. Dr. Josh Axe, a doctor of natural medicine and the founder of draxe.com, gives you 11 clear ways to lose belly fat naturally. His work with many patients and his own results build his view. Dr. Axe lists eating well, changing your daily habits, and exercising in ways that help you burn fat fast and keep it off. Below is his advice.
1. Eat Meals That Burn Fat with Fiber, Protein, Healthy Fats, and Herbs
Eat foods that burn fat. Dr. Axe speaks on adding fiber, protein, and healthy fats to each meal. Fiber fills you up, cleans your system, and helps your gut stay well. Protein builds muscle that burns more fat. Healthy fats push your body to burn fat for fuel.
Herbs such as turmeric, ginger, cayenne pepper, basil, and cinnamon also help. Cayenne has capsaicin, which helps your body burn calories.
Meal Example:
- Breakfast smoothie: bone broth protein powder (protein), chia seeds (fiber), coconut milk (healthy fat), cinnamon and ginger (herbs).
- Lunch salad: mixed greens and vegetables (fiber), grilled salmon (protein and fat), olive oil (healthy fat), herbs like rosemary and dill.
2. Cut Out Sugar and Processed Grains
Sugar and refined grains are bad carbs. They turn into fat, especially near your belly. Dr. Axe suggests you drop:
- Sweet drinks like fruit juices
- White bread and pasta
- Potato chips
- Packaged snacks
When you cut these, your body can burn stored fat.
3. Practice Mindful Eating
Mindful eating means you choose food with care. It means you think of food as fuel instead of a quick fix. Dr. Axe points out that top athletes eat to reach their best. They ask, "What food helps me perform best?" They pick natural food and pay attention to each bite.
4. Try Intermittent Fasting
Intermittent fasting means you let your body rest from food longer. This pause helps burn fat and improve your health. A common plan is to eat within 6-8 hours. For example:
- First meal at noon
- Second meal at 3 PM
- Third meal at 6 PM
Skipping breakfast and late snacks lets your body use more growth hormone. That helps you burn fat and fix your cells.
5. Do HIIT Workouts
HIIT stands for High-Intensity Interval Training. It works like a sprint followed by a break. This type of training burns calories and belly fat faster than normal workouts.
HIIT Examples:
- Spin class: sprint for 30 seconds, easy pedal for 30 seconds.
- Track: run fast for 1 minute, walk for 1 minute.
- Treadmill: run for 1 minute, then walk for 1 minute.
These workouts keep your body burning calories even after you finish.
6. Lower Stress
Long-term stress raises cortisol, a hormone that makes your belly store fat. Lower stress helps your hormones work better.
Dr. Axe suggests:
- Spend time outside, like a park walk.
- Write down what makes you stressed and what brings you joy.
- Use deep breathing or meditation.
With less stress, your body burns fat more easily.
7. Get Good Sleep
Aim for 7-8 hours of good sleep every night. Lack of sleep adds fat, slows the burn, and upsets hormones.
Dr. Axe advises:
- Go to bed early, around 10-11 PM.
- Enjoy sleep before midnight when it works best.
- Try to sleep soon after dark and wake up with the light.
Good sleep helps your body burn fat.
8. Try a Ketogenic Diet
A ketogenic diet cuts down on carbs so your body burns fat for fuel. This diet focuses on healthy fats and some protein.
A typical plan includes:
- High fats: coconut oil, avocados, wild salmon
- Moderate protein: fish, poultry, bone broth protein
- Low carbs with enough fiber
This change helps your body use fat for energy.
9. Add Foods and Herbs That Boost Metabolism
Many foods and herbs can speed up your metabolism:
- Bone broth gives amino acids that help burn calories.
- Cayenne pepper adds heat that burns calories.
- Cinnamon helps keep blood sugar steady.
- Ginger warms and burns fat.
- Herbs like holy basil, ashwagandha, and rhodiola help your adrenal and thyroid work well.
These items can make your body burn more calories.
10. Train Big Muscles with Weights
Work on the large muscles because they use more energy:
- Legs: squats, lunges, deadlifts
- Back: pulldowns, rows, pull-ups
Combine these weight exercises with HIIT to shape your waist and boost your burn.
11. Work Out on an Empty Stomach
Exercise before you eat may help burn fat. In a fasted state, your body uses stored fat for energy. This boosts growth hormone and speeds up fat burning.
In Summary
Use these 11 steps from Dr. Josh Axe to lose belly fat:
- Eat meals filled with fiber, protein, healthy fats, and herbs
- Cut out sugar and processed grains
- Choose mindful eating
- Use intermittent fasting to extend time without food
- Do HIIT workouts for quick calorie burn
- Lower stress to keep hormones in check
- Get 7-8 hours of sleep each night
- Try a ketogenic diet to switch your energy source
- Add foods and herbs that boost metabolism
- Train large muscle groups with weights
- Exercise on an empty stomach in the morning
These natural steps help you shape a leaner midsection and keep the fat away. Start now—your body will feel the change.
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