How to get a flat stomach? Is losing fat around your waist can be a fight?
In addition to being a risk factor for many diseases, excess abdominal fat can also cause inflammation. Which ultimately makes you feel discouraged?
Fortunately, several strategies have been shown to be particularly effective for reducing your waist size.
If you dream about having a flat stomach, then this article maybe helps you with some effective methods.
Important tips to get a flat stomach
Following 12 tips & tricks will definitely help you to reach your goal to get a flat stomach.
1. Cut your Daily Intake Calories, but not too much
It is known that you need to cut calories to lose weight.
For example, if you remove 500 calories from your diet, you can lose 0.5 kilograms (1 pound) per week.
It is also told that restricting your calorie intake too much can be counterproductive.
Eating a few calories in the long term can also slow down your metabolic rate. Therefore, it is important not to restrict calories too much or for long.
2. Consume Some Probiotics
Probiotics are living bacteria that play a big role in weight loss and weight management.
With regular consumption of probiotics, you can stimulate the growth of gut flora and reduce your risk of unhealthy weight gain. Probiotics include pickles, tempeh, yogurt, etc. Alternatively, you can also try probiotics supplements.
3. Eat more Soluble Fiber
Soluble fibers absorb large amounts of water and slow down the passage of food through the digestive system. It has been shown to delay emptying of the stomach, causing the stomach to expand and make you feel full.
In addition, soluble fiber can reduce the number of calories your body is able to absorb from food. By eating soluble fiber; you are also less likely to accumulate fat around your organs, reducing your waist circumference and the risk of many diseases.
Some good soluble fiber source includes oats, flaxseeds, avocados, Brussels sprouts, blackberries, etc.
4. Do Some Cardio or Aerobic Exercises
Doing cardio or aerobic exercise for at least 20-30 minutes per day has been shown to be effective at reducing belly fat and improve overall health. Some good cardio exercises include rowing, biking, and running.
5. Take Protein Shakes
Protein shakes add extra protein to your diet.
Providing enough protein in your diet can speed up your metabolism, reduce your appetite, and help you lose fat, especially from around your belly.
6. Exercise Standing rather than Sitting
Exercising standing up can benefit your health more than doing the same exercise while sitting or using weight machines.
By standing, you activate more muscles to maintain balance and increase your weight. Therefore, you will spend more energy.
It also helps to burn more calories, make your muscles more active, and improve oxygen and breathing capacity.
7. Drink Water
Drinking water may help with weight loss by temporarily increasing metabolic rate.
Taking water before meals can make you feel full, so you will eventually eat fewer calories.
Drinking water relieves constipation and reduces abdominal fat.
8. At least 30 minutes’ Walk every day
A combination of diet and exercise is probably the most effective way to lose weight and improve your overall health.
Walking for 30–40 minutes per day is associated with a significant reduction of abdominal fat and a slimmer waistline.
9. Take Enough Sleep
Getting a sufficient amount of sleep is very important for weight loss.
People who sleep too little are more likely to gain weight and increase waist circumference than those who sleep normally.
10. Try to Reduce your Stress Level
Stress is associated with the development of many diseases and is also a common cause that people go to eat, often without hunger in the first place.
Try adding some stress-relieving activities to your routines, such as yoga or meditation.
Stress triggers the production of cortisol, which increases appetite and storage of abdominal fat.
11. Drink Sugarless Coffee or Green Tea
Sugarless coffee and green tea are among the healthiest beverages in the world.
Drinking coffee or green tea without sugar can increase your fat burning and reduce your waist size.
12. Try to do Intermittent Fasting
Intermittent Fasting is an eating method in which eating and fasting are rotated for specific amounts of time.
Intermittent fasting usually limits your “eating window” to eat fewer calories with little effort. It is effective in reducing belly fat and can easily stick to it compared to traditional weight-loss diets.
As you have seen, there are several strategies that can help you achieve your goal of a flat stomach. By incorporating some of the above-mentioned tips into your routine, you may see your flat stomach soon. It is also important to take essential vitamins and minerals in your daily diet. Always keep in mind that this may take some time and effort, but if done properly it will all be over.