A lot of people across the globe are struggling with fat around their belly. In addition to these, belly fat is linked to plenty of chronic conditions. Luckily, there are some strategies you can use to attain a flat stomach. Below are some of these strategies you should consider to attain a flat stomach:
Watch the number of calories you take
Calories are one of the reasons you either gain or lose weight. Therefore, you should cut down your calorie intake to attain weight loss. Regulate your calories intake so that you don’t take low amounts of calories. Low calories intake is linked to a decrease in metabolism rate. Regulating your calories intake can help you get a flat stomach.
Increase your fibre intake
Try your best and focus more on soluble fibres. Soluble fibre slows down the rate in which food passes through the digestive system. It performs this by absorbing water. This makes you full most of the day. Soluble fibre also reduces the amounts of calories your body takes per day. Fibre also lowers the possibility of fat accumulating in your body and triggering different medical conditions. Blackberries, oats, legumes, avocados, Brussels sprouts and flaxseeds are some meals rich in soluble fibre.
Consider Probiotics intake
Probiotics are living bacteria which help in weight maintenance and weight loss. Medical studies reveal that overweight people have different gut bacteria composition when compared to average-weight people. It has been practically proven that people who frequently take probiotics are less likely to gain weight or increase fat accumulation on their belly and the abdominal region. Lactobacillus gasseri, lactobacillus amylovorus and Lactobacillus fermentum are some probiotics which are effective in the fight weight gain. Pickles, kefir, yogurt, kimchi and tempeh are some meals rich in probiotics. There are also different probiotics supplements to choose from.
Performing Cardio workout
Cardio workout helps burn a lot of calories. This workout routine also improves the general wellness of a person. Consistency in a cardio workout can help you burn the belly fat and significantly reduce your waistline. There are different kinds of cardio workout routines to choose from. Cycling, running, rowing and brisk walking are some examples of cardio workout.
Drink more protein shakes
Consider protein shakes to add your protein intake. Protein can increase your metabolism. High metabolism helps with fat loss and reduces your appetite. People with high metabolism are more likely to burn belly fat and reduce their waist circumference. You are more likely to attain a flat stomach if you frequently take protein shakes.
Include meals with monounsaturated fatty acids in your diet
Monounsaturated fatty acids are one of the good fats. People who take meals with high amounts of monounsaturated fatty acids are less likely to attain belly fat from bad fat. Meals with high amounts of monounsaturated fatty acids have plenty of health benefits. You are less likely to become obese. Seeds, nuts, avocados and olive oil are some meals with high amounts of monounsaturated fatty acids.
Limit the amounts of carbs in your diet
Do you know your cal0ries intake is very powerful when it comes to weight loss? Practical studies have been carried out to showcase the power of meals with low carbs meals. Alternatively, you should substitute refined carbs with whole food carbs. Refined carbs are linked with abdominal fat when compared to whole food carbs.
Consider resistance training
A lot of people experience muscle loss after dieting. This is more likely to reduce your metabolism rate. Muscle loss reduces the number of calories you burn per day. Resistance training helps prevent muscle loss. It also helps maintain the current metabolism rate. More so, resistance training can help you reduce waistline and help you attain a flat stomach.
Workout while standing rather than sitting
People have the option of working out while standing or sitting. Consider standing up while exercising than sitting. Standing up engages a lot of body muscles when compared to sitting. You will also use more energy when standing up. This can help you maintain your current weight. You can use this strategy to maintain your flat stomach.
Frequently take apple cider vinegar
Apple cider vinegar contains acetic acid, linked with some health benefits. People who frequently take apple cider vinegar can attain body fat within a short period. Similarly, obese people who frequently take apple cider vinegar will attain a reduced waistline. In the long run, you are more likely to attain a flat stomach.
Take daily walks
A diet isn’t enough to help you get a flat stomach. It should be combined with exercise. Sadly, a lot of people have busy schedules. Such people should consider daily walks that last around thirty minutes. Daily walks and a healthy diet can help you attain your weight loss goals. It can also improve your general health. Anyone who becomes consistent with daily walks can attain a flat stomach.
Minimize intake of liquid calories
Energy drinks, fruit juices and soda contain added sugar and high amounts of calories. It can also become difficult to limit your liquid intake. There are situations you can drink more. This can result in high calories intake. The brain also has a difficult time detecting calories in liquid meals when compared to solid meals. Therefore, avoid liquid with added sugar at all cost. Such drinks can make you gain fat. It can also hinder your goals of attaining a flat stomach.
Focus more on whole foods
Whole foods are one of the healthiest meals in the market. They contain different nutrients such as minerals, fibre, vitamins and water, among others. It is almost impossible for a person to overeat whole foods because of fibre. These meals also reduce weight gain in different ways. Therefore, focus more on whole foods if you want to attain and maintain a flat stomach. Unprocessed meat, vegetables, whole grains, dairy, fruits, legumes and nuts are some examples of whole foods.
Drink plenty of water
Water can help you get a flat stomach when combined with a healthy diet and workout routine. It helps in weight loss by increasing the metabolism rate because of high energy levels. Water can also make you full. This reduces your calories intake per day. It also reduces bloating and constipation. People who regularly drink water are more likely to attain a flat stomach.
Adopt mindful eating
Mindful eating is all about paying attention to your physical and emotional aspects of hunger and food. This technique is being by people to avoid overeating. This technique entails eating slowly while paying attention to what you are eating. Mindful eating can help determine if you have had enough food. This technique has helped people lose weight. Mindful eating can help control stress eating behaviours, which can result in weight gain. This eating technique can be the key to attaining a flat stomach.
Avoid gases and air in carbonated beverage drinks
Carbonated beverages like soda contain high amounts of gas. Carbon dioxide is one of the gases found in carbonated beverages. This can result in bloating. Talking while dinning and using a straw can also increase gas intake. Consider a glass rather than a straw to minimize gas intake. This is one of the simplest ways of attaining a flat stomach.
Consider high-intensity workout
High-intensity workout can improve your metabolism rate. This will also increase the amounts of fat the body burns. There are different high-intensity workout routines to choose from. Jumping and sprinting are some high-intensity workout routines you should consider. High-intensity workout has short breaks in between workout. This workout routine is more effective when compared to another exercise routine. It can help you attain a flat stomach and reduced waistline within a short period. However, you should be consistent with your workout routine.
Control your stress levels
People frequently experience anxiety and stress. Some people eat a lot whenever they are stressed out. This can result in weight in increase and specifically belly fat. High-stress levels are also linked to different diseases. Stress increases the amounts of cortisol hormone. This hormone is linked to increased appetite. Therefore, you should look for ways to control your stress and anxiety levels. It can be meditation, workout or yoga, among others. Controlling your stress levels can help you attain a flat stomach.
Consume more protein
Protein plays an important role in weight loss. This is the reason who want to shed off some weight are encouraged to eat more proteins. The body burns more calories when burning protein. Therefore, the high amounts of protein you consume, the more calories you burn. That’s not all; protein helps in muscle retention and in making a person full for a long period. Protein can also help you attain a slim waist and flat stomach. Gender and age are some factors which determine the amounts of protein you should take.
Monitor your food intake per day
You must track the kinds of meals you consume at any time if you want to attain a flat stomach and weight loss goals. There are different ways of monitoring the kind of meals you consume per day. It can be through the use of a calculator, journal or applications. This helps you keep track of the calories you consume at any interval. Monitoring your food intake is the key to attaining your set weight goals.
Eat more eggs
Eggs contain different kinds of nutrients. They contain some weight loss properties that can help you attain a flat stomach. Eggs contain protein and other nutrients. They also contain a low amount of calories. Eggs can tremendously help you in your weight loss goals. Protein in eggs can help you lower your calorie intake. You are also more likely to attain a flat stomach and reduced waist size if you frequently eat eggs.
Sleep plays a crucial role in your weight loss journey. You should get enough sleep or you risk weight gain. Adults should rest for at least six to eight hours per night. Lack of enough sleep can also result in increased waist size. Therefore, you should sleep for at least six uninterrupted hours to attain your weight loss goals. This can also make it easy to attain a flat stomach when combined with a healthy diet and work out routines.
Consider intermittent fasting
Intermittent fasting revolves around fasting and eating. This technique has helped a lot of people attain their weight loss goals such as a flat stomach. Intermittent fasting makes you eat fewer calories without your knowledge. This technique can help you burn belly fat faster. A large fraction of people also finds it easy following the given schedule in intermittent fasting.
Frequently take fatty fish
How frequently do you eat fatty fish? Consider eating fatty fish at least twice a week. Fatty fish contain omega 3 fatty acids and high protein levels. This makes it very healthy. As we all know, protein helps in weight loss by making a person full for a long period. Omega 3 fatty acids also reduce fat accumulation in the abdominal region. Alternatively, you can consider fish oil supplements if you don’t like fish.
Watch the amounts of added sugar you take
Added sugar is linked to different chronic diseases such as type 2 diabetes, heart disease and liver disease, among others. The intake of added sugar in our current generation is on the rise. This is one of the reasons obesity is on the rise. Added sugar can increase the circumference of your waist. Reduction of added sugar can help you get a flat stomach and attain your weight loss goals.
The use of coconut oil
Coconut oil contains fatty acids. You should consider substituting some cooking oil with coconut oil. Coconut oil is linked to numerous health benefits. This oil can significantly reduce the circumference of your waist when compared to other fats. Continuous use of coconut oil can significantly help you get a flat stomach in the long run.
Focus on your core
Consider strengthening your core for a flat stomach. There are different kinds of abdominal workout routines to choose from. These routines can transform your overall look if carried out the right way. Additionally, you should be consistent with the selected abdominal workout. Abdominal workouts are recommended for people who want a flat stomach in the long run. Pilates roll-ups and planks are some abdominal routines you should consider.
Drink Green tea and coffee
Green tea and coffee are recommended for people who want to attain some weight loss goals. Coffee and green tea increases the number of calories your body burns. They also reduce the likelihood of belly fat accumulating in the body. In the long run, this can help you reduce the waist circumference. Coffee and green tea can also help you attain a flat stomach.
Drink alcohol with moderation
Alcoholic drinks contain liquid calories. Beer contains more calories when compared to other alcoholic drinks. Therefore, limit your alcohol intake or you risk gaining weight. Heavy drinkers are also more likely to attain belly fat. You should drink alcohol with moderation if you want to attain a flat stomach.
Be active throughout the day
Does your work entail more resting than moving around? If yes, this might hinder your goals of attaining a flat stomach. Therefore, try and be active throughout the day. Standing and walking around are some activities that will make you active. Being active helps you burn some calories.
As seen above, there are numerous ways of attaining a flat stomach. Go through the list before making any decision. Be consistent with the selected techniques until you attain a flat stomach. Remember, workout and a healthy diet go hand in hand.