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You may be dreaming of fitting into your favourite body-hugging dress, but losing weight around your protruding tummy is not as easy as it seems. Who does not wish to have a flat tummy? But achieving it depends on various factors like your lifestyle, eating habits, workout regime and sleep quality, to name a few. Having said that, your journey to getting a flat stomach can be simplified and made a lot easier if you adhere to certain daily lifestyle tips. So, if you are wondering how to have a flat tummy, here are some tips to help!
Belly fat is usually stubborn and takes a long time to shed. To add to that, spot reduction is quite a myth, and the fact remains that working on overall weight reduction should be the endgoal for a healthy lifestyle.
Still, here are some effective yet simple strategies to help you get a flat stomach.
Cardiovascular or aerobic exercises like running, jumping, walking, and swimming are amazing ways for a person to burn calories while enhancing their heart health. These cardio exercises are extremely effective in shedding and strengthening a person’s midsection. As per Science Direct, aerobic exercise training, if practised consistently with the minimum recommended levels of physical activity, may promote modest weight loss, even without cutting down on calorie intake.
Consuming more fiber can leave a person feeling fuller for a long time, which can also curb unnecessary food cravings during and between meals, as per the Centers for Disease Control and Prevention. Fiber is also very important for a healthy gut since it can help prevent digestive issues like constipation by easing the movement of stool through the intestines. A healthy digestive system will also experience lesser bloating, making the stomach look slimmer.
Carbohydrates do supply the body with efficient energy to function, but not all carbs are equally healthy. Our body transforms certain carbs like white pasta and bread, into glucose. When a person’s consumption of glucose exceeds the amount that is needed, the body stores the it as fat. A person who wishes to get a slim stomach should try to limit consumption of refined carbs. Since carbohydrates provide energy, people should try to consume healthy, whole-grain varieties.
We all know that protein is essential for the body, for it helps repair and grow muscle. It leaves a person feeling fuller for long. If you increase your protein intake, like having a protein shake for breakfast, will make you less likely to reach out for food in between meals. Also, your body burns more calories to digest protein than fat or carbs. As per Nutrition Reviews, protein can also help retain lean body mass during the process of losing weight which can also help maintain optimum metabolism to ease the weight management process.
Adding resistance training to your workout regime will ensure that a person does not lose his muscle mass while trying to cut down on calorie intake. By gaining muscle mass, your body can burn more calories even while at rest.
Commonly executed resistance training exercises like weightlifting and indulging in exercises that use body weight such as lunges and squats. People can also witness better results by doing resistance training in conjunction with cardio. A 2014 study published in the Journal of Sports Sciences observing obese adolescents found effective results in reducing belly fat by combining both resistance and cardio training.
Also read: 15 most effective stomach exercises to reduce belly fat
Monounsaturated fatty acids, which are referred to as ‘good fats’, are present in fats that are liquid at room temperature. Some of its healthy sources include:
• Avocado
• Olive oil
• Nuts
• Sesame seeds
• Peanut butter that has no added sugar
As per a 2016 systematic review by the American Diabetes Association, it was found that diets that are rich in monounsaturated fatty acids could help shed excess body weight.
People who are aiming to shed belly fat can try incorporating extra movement into their lives. And it can be as simple as indulging in more activity and movement throughout the day, especially if they have a sitting job. Some of the small activities that can amount to big changes include:
• Take the stairs
• Walking
• Using a standing desk
• Fidgeting
• Stretching throughout the day
As per the Mayo Foundation for Medical Education and Research, it was found that people who added extra movement in their lives were able to burn up to 2,000 calories a day, depending on their body weight and level of activity.
People can reduce water retention and bloating, both factors that make your stomach look larger, by drinking ample water. Drinking a glass of water before a meal can fill up your stomach and help you with controlling portions during the meal. People can either drink plain water or make it a detox drink by adding citrus fruits, cucumber, or berries to add flavour. You can also sip on herbal teas to stay hydrated.
Also read: Weight loss: Can drinking more water help you lose weight faster?
Your core muscles are the ones around the trunk, and they include both the back muscles and abdominal muscles. Working on the core can help people gain muscle and get more calories burned throughout the day. A strong core will also aid your body during a myriad of activities like resistance training and cardio, curbing the chances of injury. By working on your core muscles, your stomach will look flat and toned.
Sleep is a major factor in maintaining good health, including helping you maintain a healthy weight. Research published in 2018 in Science Direct found that sleep deprivation hampers the hormonal balance that helps regulate a person’s appetite and can trigger unwanted cravings. Good sleep quality and duration can help people lose weight. Some tips to help you get quality sleep include:
• Refrain from using electronics 2 hours before your sleep
• Retiring to bed 30-60 minutes earlier than usual
• Doing some mild stretching or meditation before bed
• Get ample sunlight throughout the day
• Exercising regularly
• Limit caffeine and alcohol before bed
By eating very quickly, a person is unable to give their brain time to register that they are getting full until they have eaten too many calories during a meal. Also, when you eat way too fast, you tend to swallow more air, which can cause excess gas and bloating.
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