5 Things To Do That Will Help You Lose Belly Fat – Jinsi Ya Kupunguza Tumbo

Who doesn’t want a small waist and tight, toned abs?  We all do – at least I think most of us do 🙂  And guess what….we all have abs under our belly fat.  For them to surface, we just need to work on our DIET and EXERCISE regularly.  Heard of the saying “Abs are made in the kitchen?”….well it’s true!  You cannot out train a poor diet. Based on research, here are 6 things to do that will help you lose your belly fat:

Don’t eat sugar – Punguza kula sukari – Sugar is the devil people.  Eat foods with substance – fruits, vegetables, and lean meats.  Added sugar is very unhealthy and has harmful effects on your metabolic health.  Liquid sugar like soda and juices are even worse.  Studies have shown that excess of sugar, can lead to increased accumulation of fat in the belly.

Eat more protein – Protein is the most important thing to include to your diet when it comes to losing weight. If weight loss is your goal, then adding protein to your diet is the most effective change you can make. There is also evidence that protein is particularly effective against belly fat.  So increase your intake of high protein foods like eggs, fish, chicken, and nuts.

Reduce the amount of carbs you consume – Cutting out carbs from your diet is a very effective way to lose weight. Low carb diets lead to a quick reduction in water weight, which gives people near instant results. However, don’t drop all carbs. Continue eating fruits and veggies, which all have complex carbs, but eliminate refined and simple carbs – those found in white breads, pastas, chapatis, mandazis, rice, etc.

Eat foods rich in fiber – Eating a lot of fiber can help you lose weight as it keeps you fuller, for longer. In a 5-year study, eating 10 grams of soluble fiber may be particularly effective at reducing harmful belly fat.  Good sources of fiber are fruits, veggies, beans, and oats.

Exercise PEOPLE; Fanya Mazowezi – this is KEY! – Exercise is important because it is one of the best things you can do if you want to live a long, healthy live and do your part to prevent risks associated with chronic diseases.  However, keep in mind I am not talking about just abdominal exercises. Spot reduction (losing fat in one spot) is not possible, so doing endless amounts of crunches will not make  you lose fat from the belly. Doing what you are doing in the FITT Jumpstart and FITTer in 30 program, along with abs exercises WILL help you lose belly fat.  It’s all aerobic, cardio, HIIT – all exercises that have shown to cause major reductions in belly fat in numerous studies. So stick with the program, include the abs workouts, and check your diet to make sure you are eating the right fooda….you WILL start seeing results.

Make the changes to your diet gradually. Step by step…bit by bit…reduce the amount of sugar you consume, rice you eat, etc.  Before you know it, your body will get used to NOT consuming so much sugar and carbs and you will feel like a lean machine, running efficiently by eating clean, healthy foods.

Stay Active. Eat Clean. Be FITTastic
Aicha

40 thoughts on “5 Things To Do That Will Help You Lose Belly Fat – Jinsi Ya Kupunguza Tumbo

  1. Hi Aicha
    Nimejiunga na wewe na nipo kwenye utekelezaji. l hope one day l Will be able to show my picture after and before…. Now am 96 kg.. Honestly l hate myself…l love your program coz imejitosheleza…

  2. hi there i have just joined this site and i got to say you are very motivating my downfall is chocolate how can i stop these cravings for the sweet stuff just off to do your kettlebell workout

  3. Hey sis
    I like what i see in here
    Kwa kweli una mapenzi ya dhati katika hili unalolifanya kwa faida yako na wengine.

    Mimi nilikuwa nina mwili wa kawaida hadi nilipojifungua niliweza kupungua vizuri tu na nilipo ongezeka niliweza kupungua faster kwa kupunguza au kuacha sukari na vyakula vya wanga pia kufanya mazoezi.

    Ila sasa hivi sasa naona mambo yamekuwa magumu, kila ninachofanya naona sipungui nazidi kuongezeka tu hivyo inanifanya nikate tamaa.

    Leo nimeanza tena mazoezi na wifi yangu ndio amenielekeza acc yako kwa Instagram na nikaamua kujiregister.

    Unafikiri ni nini kinachonifanya ninenepe licha ya kuwa nina kula sahihi na ninafanya mazoezi?

  4. I’m happy to be here I’m starting tomorrow diet and exercise I’m having 105 kg my height is 180cm
    I need your help Aicha

  5. Hello! Karibu!
    Ndiyo unaweza kabisa kupunguza tumbo. Mimi nina watoto wawili wote nimejifungua kwa operation kwahiyo kama mimi nimeweza wewe utaweza pia. Mazoezi yangu yote yako kwenye site yangu na pia You Tube. Bonyeza hii link na subscribe kwenye channel yangu:

    https://m.youtube.com/channel/UCz7lZyjePFOX4iVuuLYMRHQ

    Utaona playlist inaitwa Abs. Hayo ni mazoezi ya kupunguza tumbo kwahiyo anza na hizi. Fanya moja kila siku na baada ya kama mwezi moja utanza kuona mabadiliko na tumbo litapungua.

    Niambie ukipata shida kuona hayo mazoezi.
    Na pia nieleza jinsi unavyo endelea ???

  6. Hello aicha, mm Nina tumbo na nimezaa watoto 2, nilipozaa mototo wangu wa pill ndo tumbo lilizidi coz sikulifunga, sasa nauliza naweza kulipunguza na niwe vzr kama zamani?

  7. Asante Dada .
    Namaswali 2.
    1.
    Nmeona umeeleza mtu afanye mazoez kwa wik3times .
    Mimi hua nafanya wik nzima asbh na jion
    Je ni vibaya?
    2.
    Pia nimeanza kufunga mkanda/belt kwa ajr ya kureduce bellystomach je aifai au niendelee kufunga?

    1. Winy – Karibu!

      Kwanza – ni sawa kufanya mazoezi asubuhi na jioni lakini siyo kila siku. Mwili lazima upumzike kwahiyo usifanye kila siku. Mimi nimefanya mazoezi kila siku asubuhi tuu na Jumapili nina pumzika. Lazima mwili upumzike.

      Kwa upande wa mkanda ku funga belt haisaidi kupunguza tumbo. Lazima ule vizuri na ufanye mazoezi ili tumbo lipungue. Endelea na mazoezi, kula vizuri na baada ya muda utaona mabadiliko mwili mzima.

  8. You have a lot of great information on your website Aicha. I am enjoying to work out to your program. My goal is to post my transformation within the next 2 months:) keep up the good work.

    1. Thank you my, Friend!! I CANNOT wait to see your AWESOME transformation. I am so proud of you and how you are pushing harder every day, even with an injury 🙂 Keep at it! #youcandoit

    1. That is GREAT NEWS, Anna!! I’m so glad you are starting to see changes. Keep up the good work and just stick with the schedule – as you already know it works! 🙂 You will get stronger and healthier everyday and eventually get the results you want.

      Great work to getting where you are right now and keep at it!!

      Cheers,
      Aicha

    1. Hello Kylen – If you want to reduce your belly you need to focus on abs workouts. I have plenty of those that can help you meet your goals. Just look at the schedule on my FITT Jumpstart of FITTer in 30 program and you will see I have “abs” workouts . Those are the ones you should do at least 3 times a week. It’s all about consistency. They will also help you trim your waist. But remember, you also need to eat clean – eat veggies, proteins and very few carbohydrates in the evening. A combination of healthy eating and exercise will help you lose your belly fat.

      I am here is you have any other questions. All the best!

      Cheers,
      Aicha

  9. Hi Aicha,
    Thanks for motivation… I am determined that this time I am doing it for real…
    will be following your training and see how much I can achieve.

    1. Welcome! That is great to hear. So glad you have joined our community. With discipline and motivation I know you will meet your fitness goals. Just follow my workout schedule and stick to it! Eat well and within a month you will start seeing results. Don’t give up! Keep at it and remind yourself everyday that you can do it!!

      Cheers,
      Aicha

    1. Hello Huruma,

      Thank you very much!! Thanks for registering on my site and WELCOME! I hope you are able to do one of my workout programs and end up enjoying it and seeing results. Please reach out if you have any additional questions. I also hope you are following me on my other social media platforms.

      Best,
      Aicha

    2. Thank You Huruma! Glad you have joined my community and began your journey to getting fitter and taking care of yourself. All the best and I am here if you have any questions.
      Cheers,
      Aicha

  10. Hii. Habari.

    I want to reduce my belly without losing weight. Is it possible and how.

    Nai

  11. hey sis.. am mariam.. nje ya chakula maziezi gani nifanye tumbo lipungue?

  12. Hi aicha thanks for your lessons bt kama hutojal mamy nlikuwa naomba unitajie exercises zipi nifanye coz mie nimezaa bas toka nizae tumbo limekuwa halipungui na limejaa michiriz plz help me

    1. Hi Elser,

      Karibu! Asante kwa email yako. Since you are just starting to exercise, I would say fanya the exercises in the Jumpstart program. Those will help you lose weight na itasaidia kupunguza tumbo pia. Did you like my page on Facebook? Utaona kuna Mama alifanya mazoezi yangu and in 6 weeks alipungua. She lost 6 kgs! Fanya the ones under the FITT Jumpstart program. Nenda hapa konye site yangu http://fittasticbyaicha.com/workout-videos/ and do the schedule under FITT Jumpstart. Fanya mazoezi mara tatu kwa weki, alafu pia jaribu kula mboga na matunda zaidi. Pia kunwa maji mengi. Let me know kama ukipata shida kuona the exercise videos. Just email me.

  13. So aicha my sister which on is the best food to eat at night ..I am going diet in the morning I eat tea by using herbal tea sliming&smart tea bag and with honey afternoon I.eat may be ugali with kuku choma or mchemsho samaki or.mchemsho kuku so in.the night I don’t know yet thats diet.is it fine and how about that tea bags

    1. Hi Jesca,
      At night it is best to eat just protein, nyama kama kuku au samaki, bila mchuzi, with vegetables or salad. Kula mboga nyingi usiku. It will help you lose weight. At lunch, instead of ugali, try to eat brown rice. Ugali ni starch tupu na haikusaidi kwa afya yako. Bora ule wali wa brown, ni nzuri zaidi kwa afya yako.

    1. Hi Santana, Samahani sana kwa kuchelewa kukujibu. Lakini nafikiria nilikujubu Facebook nikasema unaweza, ila check na doktari wako kwanza kama operation ilikuwa karibuni. Lakini kama ilikuwa zaidi ya mwaka au miezi sita, unaweza kufanya mazoezi. Nitumie message Facebook kama unamaswali yoyote mengine. Asante.
      Aicha

  14. This is so accurate Aicha! I started the paleo diet in January which is focused on meats/fish, veggies and fruits (no rice, no pasta, no bread). I immediately starting dropping weight. By June, I had lost 21 lbs!

    Now if I could just start the exercise part, then maybe I can tone this belly…. 🙂

    1. Hey Alodie! First off, thanks for joining our community! So glad you are here with us! Gurllll, you can do it! I know you have the discipline to get into a regular exercise routine. Motivate the mind, and the body will follow….I promise. As you said, with the proper diet you will lose the weight, but toning your body only happens with consistent exercise. I’ve been working out for years, but honestly it wasn’t since I started doing HIIT exercises and strength training, did I see changes to my body. With dedication and patience, you will tone your belly 🙂 ….and not with crunches…just doing HIIT cardio and strength training will get you there. My FITT Jumpstart program is just 3 days a week. You can do that!!! I know you can!

      I am here to motivate you so if I had to send you a message err’day asking you if you worked out today, I will!!! Tomorrow is “Sexy Back” Day! Try the workout and let me know what you think. It’s just 30 minutes….you can do it, girl!! 🙂

      1. Hi Jesca,
        Yogurt is a god source of calcium, however, make sure you eat plain yogurt as it has less sugar. Some yogurts have over 15 grams of sugar, which is not good at all. So as long as you are eating the plain yogurt, then you are good! Hope this helps 🙂
        Aicha

  15. Stay away from the sugar and bad carbs, and keep doing the workouts and I promise you will see results. Just keep at it and be patient. It takes time…consisntency with exercise is key, and so is diet. Bit by bit.. ???

  16. Asante dada leo ndo nimeelewa nitafanya hivyo. Najifunza sana kutoka kwako. Thanks a lot

    1. Hi Neema!! karibu sana! I hope uliweza ku register and can access the videos! Let me know kama una pata matatizo.

  17. These are good tips. Thank you Aicha. Infact reducing belly fat is the biggest problem with me. I’ll take note to it and I believe will have good results. Thanks again

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