Fat around the belly can be challenging to lose. Even with diet and exercise, it can often be the last part of the body to slim down. In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.
While it’s not necessary or realistic for everyone to develop rock-hard abs, trying to cut down on excess abdominal fat can still come with health benefits. And there are many proven strategies to do it. These are proven ways to flatten your stomach.
1 Eat More Fiber
Fibre can help make a person feel fuller for longer, which can reduce the amount of food that they eat during and between meals. Soluble fibres absorb large quantities of water and slow down the passing of food through the digestive tract.
Fibre also keeps the digestive system functioning. A healthy digestive system can reduce bloating and keep the stomach looking slim.Soluble fibre, has been shown to delay stomach emptying, causing the stomach to expand and make you feel full .
Furthermore, soluble fibre may decrease the number of calories your body is able to absorb from food . By eating soluble fibre, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases .
According to experts; each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years.Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries.
2 Drink Plenty Of Water.
People can minimize water retention and bloating, both of which can make a person’s stomach look larger, by drinking plenty of water. Water is key to overall health, it helps reduce water retention and can improve portion control. You should drink at least 2-3 litres of water a day, and if you are doing exercise, you should up your water intake to at least 3-4 litres of water if not more.
Try drinking a glass before and during each meal to help portion control. Drinking plenty of water can also reduce bloating and water retention. People can drink plain water or infuse it with citrus fruits, cucumber, or berries to add flavour. Drinking herbal teas is another excellent way to stay hydrated.
3 Give Up On Chewing Gum.
Because chewing forces you to swallow more puff-producing air, it can also keep you from squeezing into your skinny jeans, according to the American College of Gastroenterology.
Many gums also contain sugar alcohols and artificial sweeteners, like sorbitol and xylitol, which can lead to bloating. Skip the gum altogether or opt for an organic variety. They’re still low-calory, but they don’t use sweeteners that’ll make you puff up.
4 Stay away from alcohol
Drinking alcohol is a favorite pastime for humans, both socially and culturally. Some studies suggest that alcohol can have health benefits. For example, red wine may lower your risk for heart disease.
However, alcohol also plays a large role in weight management. Anyone looking to drop those final stubborn pounds may want to consider skipping their evening glass of wine. It’s long been known that alcohol intake can even affect levels of hormones in the body, especially testosterone
Alcohol can make your stomach feel bloated. To get that perfect tummy for a figure-hugging dress or silk saree, stay away from having any alcohol for this week at least.
5 Go for abdominal workouts.
If wondering how to lose tummy fat quickly, then include abdominal muscles workout in your ‘tips to reduce belly list.
Aerobic or Cardiovascular exercises are boon to a person for burning calories and improving overall health. Researchers say that these exercises are very effective in strengthening your core and reducing your waistline. Studies also confirmed that moderate-to-vigorous aerobic exercise could help in reducing fat in overweight people even without reducing calorie intake. Perform cardio like running, biking, rowing, skipping, brisk walking, swimming etc. perform 20-40 minutes of moderate-to-high-intensity aerobic Exercise per day to flatten your stomach. It is the most popular way of exercise among 10 proven ways to flatten your stomach.
6 Limit sea salt intake.
Eating too much sodium in the form of added salt has been associated with weight gain. Some studies suggest that eating a large amount of salt could lead to short-term weight gain due to fluid retention, while others have found that high salt intake may increase your risk of weight gain and obesity.
“The culprit making your tummy bloat? It could be the salt in your diet. Use natural sea salt or kosher salt, which is lower in sodium teaspoon for teaspoon than traditional table salts. And stay away from soy sauce: Even low-sodium soy sauce is still high in sodium and will cause practically instant bloating.
Instead, flavour your food with a little fresh tomato salsa or a hint of cayenne pepper, which has an added benefit of boosting metabolism.”
7 Do Some Cardio
Doing cardio, or aerobic exercise is an excellent way to burn calories and improve overall health.
Aerobic or Cardiovascular exercises are boon to a person for burning calories and improving overall health. Researchers say that these exercises are very effective in strengthening your core and reducing your waistline.
Studies also confirmed that moderate-to-vigorous aerobic exercise could help in reducing fat in overweight people even without reducing calorie intake.
Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day.
This is how we roll Perform cardio like running, biking, rowing, skipping, brisk walking, swimming etc. perform 20-40 minutes of moderate-to-high-intensity aerobic Exercise per day to flatten your stomach. It is the most popular way of exercise among 10 proven ways to flatten your stomach.
8 Eat More Fruits And Veggies.
Replace your candy and cookie jars on the kitchen counter with a bowl of fresh fruits and containers of nuts. Stock your fridge with chopped veggies and hummus for a quick and healthy snack. This way they’re more readily available, and you have no excuses to grab a bag of chips, right? Katie Cavuto, MS, RD, the dietitian to the Philadelphia Phillies and Flyers, like having washed and prepared cucumbers, peppers, sugar snap peas, and carrots in the front of the fridge so they aren’t overlooked. Bananas, apples, pears and oranges fare well as sweet snacks and should be kept on the counter where you can see them. To discover more healthy foods that will help you lose weight, check out these best foods for muscle definition.
9 Eat Eggs.
When we talk of protein, the first food item that comes to mind is eggs. Eggs are a very rich source of protein and including egg in your diet in the right ways can help you lose weight incredibly.
Eggs are the number one source of choline, a fat-burning nutrient. They fire up your metabolism and help turn off the genes for belly fat storage. In a study of 21 men in the journal Nutrition Research, half of the men were fed a breakfast of bagels while the other half ate eggs. The egg group had a lower response to ghrelin and were less hungry three hours later. They also consumed fewer calories for the next 24 hours!
10 Eat more Plant Protein.
Proteins are considered bodybuilding foods that boost your metabolism, reduce your appetite and help you flatten your stomach. Protein repairs and grows muscle and also helps a person feel full for a longer duration. Eggs are low in calories and keep the stomach fuller for longer. They also contain protein, iron, phosphorous, and vitamins which are essential for the body.
According to a study in 2012, people who consumed high-quality proteins, like milk, eggs, and beef, experienced a lower percentage of abdominal fat. Furthermore, studies suggested that including protein shakes in your diet reduce your waist circumference.
Plant-based protein powders are a low-sugar, high-fibre alternative to popular dairy-based supplements, which can lead to bloating. Hemp, rice and pea proteins are all good options; however, you’ll want to ensure you’re getting complete proteins with a full amino acid profile, so aim to find a protein powder blend that combines all three.
11 Get Enough Sleep
Sleep is necessary for overall health, including maintaining a healthy weight.
Research from 2018 found that sleep deprivation affects the hormones that regulate a person’s appetite and can make them feel hungrier. The authors noted that increasing sleep duration and improving sleep quality could help people lose weight.
Most adults need seven to nine hours of shut-eye a night, according to the National Sleep Foundation. Sleep also helps to control your appetite, as lack of sleep can make you want to eat more, and you’ll likely choose foods with more sugar and unhealthy fats.
Here are a few sleep-better tips: Try to go to bed and wake up at the same time every day and Move those distracting electronics outside of the bedroom.
there are many ways to attain a flat stomach, but focusing on your well-being is more important. Including daily Exercise, increasing fibre intake, and taking a sound sleep can help you flatten your stomach. Follow the tips and have patience. Consult a doctor, Before starting a new exercise regimen.