Focus on a diet that consists mostly of lean proteins, fresh vegetables, whole grains and healthy fats, per the Mayo Clinic. Remember that you may need fewer calories than you did in your 30sand 40s, as the natural reduction in muscle that you experience as you age leads to a decrease in your metabolism. Most people tend to dramatically decrease their physical activity (and thus, calories burned) as they get older, according to ACE, which means they’re burning fewer calories on a daily basis. Over time, this lack of activity and surplus of calories leads to weight gain.
Fill your plate with these flat-belly promoting foods that speed up metabolism and minimize bloat. Stability balls and Bosu balls, straps and bands, and joining a gym can add zip to a workout. Additionally, stand straight and breathe out, while you draw your navel to your spine. Try this when you walk, stand in line at the store, or chat at a party.
If you’re looking to achieve a flat stomach, there are several key strategies that can help you reach your goal. From incorporating the right diet to engaging in targeted exercises, here are some tips to help you on your journey to a flat and toned midsection.
Focusing on eating more whole, single-ingredient foods is a great way to improve the nutritional value of your diet. Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds. Not only has some research found that the gut microbiome may impact weight gain, but alterations in its composition could also be linked to a greater risk of obesity. Here are 29 science-backed methods to help you lose extra belly fat. High intensity interval training (HIIT) is a quick way to burn more calories during exercise.
Diet Tips
Building up core muscles can help the stomach look and feel toned when a person loses belly fat. One 2015 study even suggested that adding this extra movement could help a person burn up to 2,000 additional calories a day, depending on their body weight and activity level. Perform 12 to 15 repetitions of each exercise and work out around two or three times per week.
- Eat a balanced diet: Focus on consuming whole foods such as fruits, vegetables, lean proteins, and whole grains.
- Avoid processed foods: Stay away from sugary snacks, fried foods, and refined carbohydrates.
- Stay hydrated: Drink plenty of water throughout the day to aid digestion and keep your metabolism running smoothly.
And a long muscle on each side ‘ the quadratus lumborum ‘ enables you to bend to the side and back. The whopping 29 muscles ‘ per the Mayo Clinic ‘ that make up the core are located throughout much of your trunk and are pivotal in supporting your lower back. They start at the lower rib cage and extend to your butt, according to Harvard Health Publishing. Pre-menopausal women ‘ thanks to estrogen ‘ generally store more fat in their hips, thighs and butts to support pregnancy and breastfeeding, according to ACE. But as menopause starts to move in, estrogen levels take a dip and the fat redistributes to the midsection. The amount of water your cells retain has a lot to do with the balance of sodium and potassium in your body fluids.
The Centers for Disease Control and Prevention (CDC) reports that people who lose weight at a slow, steady pace of about 1’2 lb per week tend to maintain their weight loss. Anyone aiming to lose belly fat should aim to lose overall body fat. The time it takes to achieve a flat stomach is different for everyone. It depends on a number of factors, including your body fat percentage. To get a flat stomach and visible, defined abs, you’ll need to tone up your whole body and lower your body fat percentage. There are plenty of ways you can do this, and lots of options involve small, simple changes to your daily life.
Exercise Recommendations
- Cardio workouts: Incorporate activities like running, cycling, or swimming to help burn calories and reduce overall body fat.
- Strength training: Include exercises that target your core muscles, such as planks, crunches, and leg raises, to help sculpt your abs.
Common Questions
Q: Can spot reduction help me get a flat stomach?
A: Spot reduction, or focusing on specific areas for fat loss, is a myth. Instead, aim for overall weight loss through a combination of diet and exercise.
Q: How long will it take to see results?
A: Results vary depending on individual factors such as genetics and consistency with diet and exercise. With dedication, you may start seeing progress within a few weeks.
By following these tips and staying committed to your fitness routine, you can work towards achieving a flat stomach and improving your overall health and confidence.
