Opt for complex, starchy, and fiber-filled ones such as sweet potatoes, brown rice, legumes, oats, leafy greens, and asparagus, which are digested more slowly. And ICYMI, insulin production also increases with sugar intake, which can slow your metabolism, making it harder to burn those empty calories. 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. Sleep is important for overall health, and might even help you get a flatter belly, Michaels says.
Beverages like soda, fruit juice, sweet tea, and energy drinks are often high in calories, added sugar, and fructose, which may contribute to weight gain. Liquids also have less impact on satiety than solid foods, making it easier to consume them in excess. If you’re physically able to, doing exercises while standing instead of sitting may burn more calories, increase muscle activation, improve your breathing, and increase your heart rate. Limiting your total carb intake or swapping refined carbs for whole grains could help reduce belly fat and support weight loss. There are several strategies that can increase weight loss and promote muscle growth. When combined with a nutritious diet and health-promoting lifestyle, this could potentially help decrease belly fat while improving overall health.
It’s important to note that probiotics do not directly cause weight loss. They can be a helpful tool when used in conjunction with a nutritious diet and exercise, but they may not have the same effect on everyone. Always talk with your doctor before deciding to add probiotics to your diet. Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food.
‘Don’t talk and eat at the same time because it also makes you swallow air,’ she adds. A 2018 review of studies found that HIIT training, especially running, could help reduce both total body fat and abdominal fat. HIIT cycling may also be effective, but more research is necessary to confirm this. Research has shown that aerobic exercise training consistent with the minimum recommended levels of physical activity may induce modest weight loss, even without a reduction in calorie intake. Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also be tied to reduced belly fat.
This will make you more aware of your calorie intake and allow you to adjust your eating patterns if needed. In fact, one study found that when individuals living with obesity reached 12,000 steps per day and took a brisk walk 3 days per week, they reduced visceral fat and hip circumferences after 8 weeks. Doing moderate to high intensity cardio for 20’40 minutes per day has been shown to be effective at reducing belly fat. Additionally, studies have shown that it’s very effective at strengthening your midsection and reducing belly fat. For one, the size (or ‘flatness’) of your stomach can depend on many different factors, including the time of day, whether you’ve exercised recently, and what foods or drinks you’ve consumed during the day. You may be able to lose weight and gain muscle around your midsection with a nutrient-rich diet, along with regular exercise.
Having a flat tummy is a goal for many people, but achieving it can be quite challenging. However, with the right diet and exercise routine, you can work towards getting the toned stomach you desire. Here are some tips on how to have a flat tummy:
Diet Tips
1. Eat More Fiber
Fiber helps regulate your digestive system and keeps you feeling full longer. Include plenty of fruits, vegetables, and whole grains in your diet.
2. Avoid Processed Foods
Processed foods are often high in sugar, salt, and unhealthy fats, which can contribute to belly fat. Stick to whole, natural foods whenever possible.
Exercise Tips
1. Incorporate Cardio
Cardio exercises like running, cycling, or swimming can help burn calories and reduce overall body fat, including around your midsection.
2. Focus on Core Exercises
Core exercises like planks, crunches, and leg raises can help strengthen and tone your abdominal muscles, giving you a flatter tummy.
FAQs
- Q: Can I spot-reduce belly fat?
- A: Spot reduction is a myth. To lose belly fat, you need to focus on 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, but with consistency and dedication, you can start seeing improvements within a few weeks.
