6 Simple Ways To Lose Belly Fat

6 Science Based Ways To Lose Belly Fat That Are SIMPLE (but not easy)

It’s true…belly fat looks bad.

But having too much of it also leads to medical issues like heart disease and diabetes.

Thus, it’s easy to see that losing belly fat will help you become healthy and live longer! (with my Mother dying a very preventable death in my teens, this is a BIG DEAL for me).

You can measure your own belly fat at home with a measuring tape.

If a person has:

  • Over 40 inches (102 cm) for men
  • Over 35 inches (88 cm) for women

…then they are considered to have abdominal obesity.

If this is you (or you’re getting too close for comfort), I’m here to help.

There are proven strategies that specifically target belly fat, more so than other areas of the body.

Here are 6 ways to dump belly fat based on science:

6 Easy Ways To Lose Belly Fat

1) Stay Away From Sugary Drinks

You never want to drink your calories.

And you REALLY never want to drink your calories from sugar!

Added sugar is very unhealthy.

Studies have shown it’s hurtful effect on your health.

Sugar is part glucose and part fructose, and your liver cannot break down fructose in small amounts.

When you eat a lot of added sugar, your liver get overwhelmed with fructose, and has no choice but to turn it into fat. (4).

Many studies have proven that excess fructose leads to an increase in belly and liver fat.

When this happens, insulin resistance begins, along with other metabolic issues.

Liquid sugar is the worst. Because your brain doesn’t ‘register’ the calories you drink the way it does the calories you eat, sugary beverages, causes you to eat more total calories.

Let’s decide together to minimize sugar in your diet, and consider eliminating sugary drinks altogether. This includes sodas, fruit juices, high-sugar sports drinks, and heavily sweetened iced tea.

6 Simple Ways To Lose Belly Fat

2) Eat More Protein

When it comes to losing belly fat, protein is king.

Protein reduces cravings by 60%, boosts metabolism by 80–100 calories per day and helps you eat fewer calories per day (up to 400+).

If losing weight is your goal, protein is your biggest weapon in the fight.

It helps you lose weight, but also help prevent gaining weight back.

One study showed that people who ate protein of higher amounts and quality had much less belly fat.

The goal for protein consumption is 25 – 30% of calories eaten.

So make an effort to eat more high-protein foods such as eggs, fish, seafood, nuts, meat and dairy products.

If you have a hard time getting enough protein, a protein supplement like whey protein is a healthy way to give your protein a boost.

If you’re a vegetarian or vegan, this article can help you get more protein.

6 Simple Ways To Lose Belly Fat

3) Cut The Carbs

Carb cutting is a very effective way to lose fat.

Numerous studies have shown when people cut carbs, their appetite decreases and they lose weight.

Low-carb diets also lead to quick reductions in water weight, which shows results quickly (1 to 2 days).

Studies also compare low-carb and low-fat diets, showing that low-carb diets target belly fat.

Avoid refined carbs (sugar, candy, white bread, etc).

6 Simple Ways To Lose Belly Fat

4) Eat More Fiber

Dietary fiber is mostly indigestible, and there are different types of fiber to consider.

It seems that viscous fibers that have an effect on your weight.

These are fibers that bind water and form a thick gel that “sits” in the gut.

This gel can slow the movement of food through your digestive system, result in prolonged feeling of fullness and reduced appetite.

One 4 month study study found that adding 14 grams of fiber per day was linked to a 10% decrease in calorie intake and weight loss of more than 4 pounds.

This suggests that soluble fiber may be particularly effective at dropping belly fat.

More daily fiber can be found in plant foods like vegetables and fruit, as well as some cereals (read those labels).

Try taking a fiber supplement like glucomannan. This viscous dietary fiber has been shown to cause weight loss in several studies.

5) Exercise

You knew this one was coming…

Exercise is among the best things you can do if you want to live a long, healthy life.

Understand this:  I’m not talking about abdominal exercises here. Losing fat in one spot of the body due to exercise is impossible, and doing crunches ’til you drop will not make you lose belly fat.

In one study, 6 weeks of training just the abdominal muscles had basically no effect on waist circumference.

Other types of exercise, however, can be very effective.

Aerobic exercise (like walking, running, swimming, etc) have resulted in good belly fat loss in numerous studies.

Exercise is also important after you lose the weight, and has shown to aid in keeping belly fat off during weight maintenance.

Exercise also leads to reduced inflammation and lower blood sugar levels too.

6 Simple Ways To Lose Belly Fat

6) Track What You Eat

We all know that what you eat is important.

Yet most people have no clue what they are really eating.

For someone who wants to better their diet, tracking food intake is essential.

Keeping a food diary can help you realize where you could make changes.

Outlining your current eating habits can help you apply the tips discussed above.

Check out this calorie calculator and a list of free online tools and apps to track what you are eating.

Once you start doing this, you’ll know exactly where to make adjustments in order to get closer to your goals.

 

Ready to talk to us about YOUR belly fat goals?

Apply for our 8 week program by clicking HERE

 

[Source: Healthline.com]


What Our Guests Say:

Very nice facility! I don’t like working out with a lot of people around and this place made me feel very at-home and comfortable. It was an intimate setting and it allowed me all of the equipment I needed. The owner is super friendly and accommodating, and the fact that it’s open 24 hours is definitely a plus!
Kendall Kowen
Kendall Kowen
04:56 05 Mar 20
Great gym with a lot of good equipment. Personal training, first with Lucas and then Bobby, was awesome and well tailored to my needs. I always felt like I got a great workout and plenty of attention from Fellipe and his team. Would definitely recommend!
Kim Gushanas
Kim Gushanas
23:17 24 Feb 20
I started working out at OTG about a month ago and love everything about it! The staff is really caring about your fitness goals. It's a great place to workout and they have been really flexible with my demanding schedule.
Sandy Lind
Sandy Lind
19:13 13 Feb 20
I love the personalized training and accountability I get here! I no longer push off my workouts and I feel so much better having a structured training routine. I also love that I don’t have to think after a long day, and can just show up and know my body will get what it needs. Leigh Ann is awesome and knows how to push me the right amount. She always brightens my day and not only trains me, but listens and cares about what else is going on in my life. I highly recommend committing to a program here so your health goals don’t continue to get pushed off!
Tenacious Tanae
Tenacious Tanae
00:23 30 Jan 20
I started coming here in Mid-October and I have never been as consistent with my workouts as I am now. Fillipe is incredibly encouraging and cares for all his clients. Leigh Ann is a wonderful trainer and has really tailored my workouts to my needs and goals. I feel so welcome here and there are truly people of all ages, backgrounds, and fitness levels. I am way more confident in the gym now and am able to make my own workouts as well as well as focus on my nutrition without the stress of a diet. 10/10 would recommend! :D
Meg Treadwell
Meg Treadwell
23:52 20 Jan 20
I was looking for a gym with a trainer to not only shape my body but my mind as well. The trainers here offer nutritional and motivational support as well as a detailed workout plan to fit your own needs. The owner is extremely welcoming and wants only the best for his clients. I have never been to a gym so focused on their clients before, from the personalized workouts, Saturday group workouts, nutritional tips and accountability. OTG Fitness has it all! It’s because of my trainer Leigh Ann and the other trainers at OTG that I am now physically and mentally healthier than I’ve ever been💪🏼 I HIGHLY HIGHLY recommend checking out OTG. They aren’t just a regular gym, they tailor everything to fit your needs and ensure that you are getting the most out of each workout!!
Sabina Reed
Sabina Reed
23:03 15 Jan 20
Probably the best decision I’ve made, as this is the most consistent I’ve been with my workouts in years. When I first started, Leigh Ann asked what I would like to focus on and personalized my workouts based on my goals. And although I’ve only been going twice a week, I’ve already seen significant results! Great system and great people! Look forward to this company’s growth and success! 💪🏼
Rana Adi
Rana Adi
00:29 15 Jan 20
Great fitness shop if you're trying to get started with exercise or, if like me, you needed a tune-up to get your workouts back in proper form. They listen to what you want to accomplish and build a program to help you get moving in that direction. Owner is always quick to respond to any questions and trainers will work with you on schedule and ideas.
David Crook
David Crook
02:24 12 Jan 20
The trainers at OTG Fitness are encouraging and knowledgeable. Thank you for educating me as I change my relationship with food. I truly enjoy my individual and group workout sessions. 🏋🏾‍♀️
Chetonya Landry
Chetonya Landry
07:18 11 Jan 20
When I started my journey with OTG, self confidence was at an all time low. Fil and Lucas have helped me love me again. I started this journey as a way to loose weight and nothing else. And what I've found on this journey so far is that this is a lifestyle that I'll likely continue long term. OTG has been a saving grace for me mentally, physically and emotionally. I'm comfortable being myself with the trainers and am able to be open and trust their guidance unequivocally. This is the best investment I've made in myself. EVER!
Bansari Moffe
Bansari Moffe
18:30 07 Jan 20
When I started my journey with OTG, self confidence was at an all time low. Phil and Lucas have helped me love me again. I started this journey as a way to loose weight and nothing else. And what I've found on this journey so far is that this is a lifestyle that I'll likely continue long term. OTG has been a saving grace for me mentally, physically and emotionally. I'm comfortable being myself with the trainers and am able to be open and trust their guidance unequivocally. This is the beat investment I've made in myself. EVER!
Bansari Moffe
Bansari Moffe
16:37 07 Jan 20
Have been going to this gym for several months now. I love that it's not as big or packed as many gyms in the area, but still has a wide variety of equipment and tools. The owner Fillipe is very passionate about his business, and has helped me form and focus a well structured regiment that addresses all of my fitness goals. I definitely would recommend checking this place out if you're looking for something different than the other big business gyms that still provides consistent quality environment and training.
Thaddeus Butler
Thaddeus Butler
22:09 10 Dec 19
If you’re the type of person who finds it hard to focus in big gyms like planet fitness or 24 hour fitness, OTG Fitness is the place for you. Rarely will you find that it is too crowded for you to use the equipment that you need for the day and the environment is very welcoming and lets you get locked in to get the best workout possible. Not only is it great for the lack of crowdedness, but the equipment is fantastic and the staff is the exact same. The trainers at OTG are excellent, and know tons about what they’re doing and how to accommodate to almost anyone’s schedule and needs. If you have any sort of fitness goals, and you are willing to commit 100% with your dieting and workout schedule, they can help you quickly achieve your goals. OTG is without a doubt one of the best gyms in the area and I constantly find myself recommending it to anyone who asks what new gym they should join.
Jared Silver
Jared Silver
21:36 29 Nov 19
I began personal training at OTG 8 weeks ago. Working out in a gym was never something I enjoyed or looked forward to. On top of that, I dreaded having a personal trainer even more because of how insecure I felt about my body. My husband and I decided to give personal training a try and OTG changed my perspective on what a gym can be and should be. The trainers are down to earth, sincerely care about you, and see something in you that you may not see in yourself. In week 8, I can honestly say that I look forward to working out and crushing it. The end of every workout feels like a victory. The workouts are intense but only 30 minutes long so they fit into my busy schedule. You don't only get a workout but Fillipe provides personal nutrition counseling. I have lost one pound a week for the past 8 weeks with 2 - 30 minute sessions /week and tweaking what I eat. My pants aren't tight anymore. I feel more confident and feel stronger. Best of all, I feel closer to my husband because we can bond over our workouts. We just renewed for another 8 weeks! Thank you OTG!
Diana Aslin
Diana Aslin
23:01 27 Nov 19
I’ve been going to OTG for about 8 months now, and love it. The trainers have been great in helping me reach my goals. I’ve made so much more progress here vs a traditional gym. The one on one attention I get has really helped me with my form, as I have a back injury. I also truly understand how to track my macros! Thanks Filipe and your team for all of your help and attention.
Jason F
Jason F
18:03 26 Nov 19
OTG Fitness has been a wonderful experience!The trainers are experienced and motivating. They have worked great with my busy schedule and I have never felt better. Joining the team has made such a positive impact on my life!
Blake Aslin
Blake Aslin
15:25 26 Nov 19
Comparing or categorizing OTG Fitness with other private fitness facilities is wholly unfair to OTG. This is because OTG, in my opinion, is unlike other facilities. I feel most want to bring you in and try and retain you long term to bolster revenue without real regard for you and your long term goals. OTG is the exact opposite of that because their goal is to equip you with the knowledge and the tools to be successful once you leave OTG. I left OTG, not only with less weight on me, but with so much information and so many workout routines that I don't see how I can't be successful in hitting my long term goals. Fantastic experience and investment in myself at OTG!
P Barrera
P Barrera
22:20 12 Nov 19
I’ve been coming here for about a year now and it’s been an amazing experience from the beginning on out! Team is very friendly, location is easy to find, and goals are reached! Couldn’t have found a better gym! 😊
Frankie Alexander
Frankie Alexander
20:11 08 Oct 19
Nothings better than working out with these guys, they actually care help you achieve your goals. I highly recommend them!!
Nicholas Squier
Nicholas Squier
21:31 09 Sep 19
Nothings better than working out with these guys, they actually care help you achieve your goals. I highly recommend them!!
Nicholas Squier
Nicholas Squier
21:31 09 Sep 19
Went with a friend on a day pass to try it out. Let's just say talking to philip you can tell the passion is there. In one 10 minute conversation nutrition was explained and laid out. I 100% do recommend going to OTG.
Stuart Simpton
Stuart Simpton
03:50 04 Jun 19
Gym is a great environment, plays good music to get you pumped. owner of the gym knows what he’s talking about and is very supportive of your gains.
Maximilian Lewis
Maximilian Lewis
18:06 02 Jun 19
OTG has a super positive vibe, where everyone feels welcomed regardless of ability or personal goal. Felipe is hands on with every client to make sure they are supported and reaching their goals. His personal passion is coaching people who are not naturally athletic or struggling with weight loss to believe in themselves and accomplish things they did not think possible. Great place to workout independently or in a group, highly recommend OTG especially if your unsure or new to fitness lifestyle coaching.
Mike Patterson
Mike Patterson
15:47 22 May 19
I have been coming here the past few weeks and I can not stress enough how in depth the trainers care and focus on making you better than the day before!
Chris Graves
Chris Graves
14:23 22 May 19
Outstanding gym! Has everything you’ll need to get a full body workout. Not a lot of gyms around here like this. Plenty to do, everyone here is extremely friendly and willing to work with you or answer any questions you may have. Fillipe is incredibly helpful and knowledgeable, just ask for him!! A+++
Brad Shaw
Brad Shaw
14:25 08 Apr 19
I felt welcomed since I walked in, Phillip (Personal trainer, the owner and staff) treats you like family and the atmosphere makes you wanna hit the gym hard! Good equipment, and enough room to do all workout routines!
Jossue Arteaga
Jossue Arteaga
23:25 12 Mar 19
A first class gym. They have lots of room to workout, a welcoming feeling and very knowledgeable & involved coaches. Happy to be a regular here!
Henry Johnson
Henry Johnson
07:41 15 Feb 19
This gym is amazing!! I love their personal training. They also have Saturday classes that are such good workouts. They always put their customers first no matter what. 10/10 recommend.
Lexi Gremillion
Lexi Gremillion
21:15 18 Jan 19
I am an Olympic lifter and was looking for a gym that is close to my home. I’m so glad I found this place that has everything I need. The owner Fil was so energetic, genuine, and helpful. I needed a female barbell and he purchased it right away for me which was amazing. The sound system connected to Alexa is awesome. Additional amenities include air conditioning, showers, microwave and filtered water . These are all rare amenities you don’t see in gyms from this area. Go ahead and give it a try, you will not regret it!!!
Ann Tsung
Ann Tsung
02:48 18 Nov 18
I love going to Otg Fitness to train with Filipe. I have never had anyone so dedicated to my health and fitness. I know I am always going to get a good workout when I train and be supported in my everyday life to make better choices. The passion and dedication he has for overall health shines through every workout and casual conversation.
Stefanie Bright
Stefanie Bright
13:04 30 Oct 18
This gym was an amazing experience. The gym itself has all the equipment you need to get in the shape you want. The gym was very clean and the equipment looked brand new. The people there are very welcoming and really know how to get you the body you want. The stereo system and the music they played was perfect for working out!
Colton Siemens
Colton Siemens
18:21 20 Oct 18
Love Love Love OTG Fitness! Everyone is so welcoming and friendly. The trainers are not like any others I have worked with. Killer workouts and tons of motivation. Awesome results and price is very reasonable. I highly recommend OTG Fitness. Very positive environment!!
shannon reyes
shannon reyes
22:10 30 Sep 18
Great training studio! Excellent space and equipment selection, and some awesome trainers. I highly recommend for anyone looking for a small studio environment to train in, and particularly for youth strength & conditioning training.
Zachary Stuckwisch
Zachary Stuckwisch
21:43 06 Sep 18
Wonderful gym with knowledgeable trainers. We love the clean environment and awesome set up, along with 24 hour access to fit our schedules. For the level of personal care you receive the cost is very reasonable! We highly recommend OTG.
Patricia Goins
Patricia Goins
16:15 04 Sep 18
Great place to work out. Great trainers and very motivating. They make you feel part of a family there. Highly recommended!
Travis Goins
Travis Goins
16:07 04 Sep 18
I went to the group session this morning and it was amazing! The team there was very motivating the whole time. Awesome group of people to sweat with also! The equipment was clean and in excellent condition. The trainers are active and even participate with the workout. 10 of 10 will be returning!! Only The Greatest!
Rich Good
Rich Good
17:37 25 Aug 18
as someone who does not have much experience with a “real gym” OTG certainly set the bar high. the atmosphere is full of positivity and encouragement, while the actual space is a perfect size for those who need training! the staff is committed to helping anyone with questions varying diet, different techniques, and/or lifestyle changes. the equipment is unique and versatile for those who are experienced, yet easy enough to learn for beginners! i’ve visited this gym twice and both times there were improvements being made around the gym so that their clients have the best experience possible, this goes to show that there is an insatiable desire to be the greatest for those who choose to find it within themselves!
Diana Adame
Diana Adame
07:06 10 Aug 18
By far the best gyms in the Houston area! I’ve known Phillip for quite some time. He’s by far the smartest person I’ve ever met when it comes to fitness. He’s puts his past and what he learned from it and not only coaches it to you but makes you understand from his brilliant perspective! Definitely my new home gym!
Javier Betancourt
Javier Betancourt
03:50 24 Jul 18
Filipe is the greatest! 2 Words, JUST GO! For everyone's needs to dietary help, focused areas, or just wanting to feel good in your skin again. Felipe brought me back to life! I'm so happy and feel not only great but healthy which is so important. I can’t wait and look forward to our next training days together. I feel better than ever and I owe it all to Felipe. If you're looking for a lifestyle change you found the right place, no need to look any further. #OTG
Lily Cochran
Lily Cochran
16:13 16 Jul 18
This is the best gym I have ever been too. I have never seen the type of equipment this place has anywhere else. Every one there is super friendly and staff was very helpful with any questions I had. Just found my new gym!!!
nick okamoto
nick okamoto
23:35 12 Jul 18
From the moment you walk into the gym you already know it’s not one of those regular common gyms. Everything is high end from the weights to the facilities and machines. The owner Filipe is also a very enthusiastic person who will help with anything and always gives great advice. Probably one of the best gyms I’ve been to around this area.
jeremy chacko
jeremy chacko
23:43 04 Jul 18
JUST GO! Walking through the door for the first time will be the hardest part but it will change your life for the better! Fillipe is the absolute best and you see it in everything he does! The gym and all the people there are welcoming and it has everything you need to get a great workout in and more! If you want results, go see Fillipe...he will help guide you through your workouts and nutrition!
Vanessa Miller
Vanessa Miller
01:29 03 Jul 18
Hey everyone my names preston. I’ve been working with Fillipe for about two years now and it’s been a crazy journey. I watched Fillipe build this gym and watch his dream come true. This gym is by far better than any other place I’ve been to. The equipment is better than 24, anytime, and any other gym. It’s nice sized yet plenty of room for everything. There’s a variety of different workouts available. OTG fitness makes me feel very comfortable to workout with others and it’s very inviting and welcoming. Everyone always has a smile on there face and an amazing story to tell. This man and his team have really changed the game of personal training. If you haven’t checked the place out, walk ins are welcome so I strongly suggest you take a look. Awesome place to workout and even hangout. Keep up the good work OTG!
lloyd wilbanks
lloyd wilbanks
19:08 01 Jul 18
Great facility!!
Juan Carlos Duron
Juan Carlos Duron
22:01 29 Jun 18
My experience at this gym was incredible! Not only do they have unique workout equipment but they also have such a welcoming and unbelievable staff devoted to the success of their clients. I highly recommend this workout facility to anyone! #WeAreOTG
Kevin Mas
Kevin Mas
02:25 27 Jun 18
Literally! ONLY THE GREATEST GYM IN TOWN!!!!! Such an awesome gym and premium training! All positive people and positive vibes! Yall gotta check this place out.
Frosty Crisp
Frosty Crisp
18:07 26 Jun 18
Fillips's gym is perfect for private personal training. Him and his team keep me accountable on my workouts and nutrition. Great job!
CRISP Web Designs
CRISP Web Designs
02:20 25 Jun 18
Chung Doll
Chung Doll
21:52 22 Jun 18
Fillipe is a top notch trainer. Super knowledgable about fitness and dieting. He is not about throwing a bunch of weight on a bar. He really listens to your needs and will tell you what works and does not. This place is 24hr, has a shower, bathroom, water, everything. Not your typical "bro gym." Highly recommend checking it out!
Jared Nichols
Jared Nichols
13:12 20 Jun 18

409.370.1007

OTG Fitness is a Personal Training Gym in Webster, Texas


Contact Info

(409) 370-1007

100 E NASA Pkwy Suite #15
Webster, TX 7759823

About OTG Fitness

OTG Fitness is more than a gym. It is a place that you can come be a part of a movement. A movement that is showing everyone it is possible to reach your goals in health and fitness.