Losing the stubborn fat around midsection is surely a challenging task. People with excess body weight usually have heavy stomach which can lead to various health risks like diabetes, heart diseases, and other ailments.
While it can be tough to lose fat around the belly area, following these tips can help a lot. Sometimes even when you are taking balanced diet, it becomes really tough to get slim body. Are you looking to get flat stomach to flaunt your curves and wear anything you want? Do you wish to carry that crop top with cigarette pants and stilettos?
How to Get a Flat Stomach?
Here are few tips you must follow to lose weight overall which will make you shed fat around the belly. These strategies are effective at reducing your stomach and toning the abdomen. Check out
Fiber Helps
Eat more fiber especially the soluble fiber as it makes you feel fuller. When you eat fiber, your food cravings decrease and it gets easy to cut back on junk food. Plus, fiber reduces the amount of food you eat that helps in reducing your stomach size. Having proper amounts of fiber keeps the digestion perfect and when the body digests properly, your stomach looks slimmer.
[ Read: Top 26 Zero Calorie Foods ]
Limit Carb Intake
Carbohydrates are healthy but not all of them are. So are you fond of white pasta? The digestive system transforms white pasta and white bread into glucose and eating excess glucose gets stored as excess fat in the body. However, if you want to shed fat around your midsection, you have to limit your refined carb consumption. Instead add healthy and whole grain carbs in your daily routine.
Sleep Early
Sleeping late at night is a great contributing factor in slowing down your body metabolism. However, you should take care of your sleeping habits. It will also reduce your late night cravings for chips, fries, candies, and cookies etc. If you are trying to get a flat stomach, take at least 7 hours of sleep as it will burn more calories.
[ Read: Simple Bedtime for Weight Loss ]
Never Skip Meals
Skipping on meals is a bad habit. You might think that if you are skipping meals, you are kind of dieting but this is not true. To lose weight around the stomach, eat every 3 to 4 hours and take healthy food only. Do you have this habit of missing breakfast? You are making a big mistake here because people who skip morning meals are likely to gain more weight as compared to others who at least eat bread toast or cereals. Regular munching is healthy when you eat more fiber and proteins.
Cardio is Good
Some cardio is good because it is an excellent method to shed extra fat. Burning calories faster is possible with cardio exercise and also it improves your overall health. When it is about reducing your waistline, cardio is effective and 20-30 minutes of aerobics a day works wonders. Go for brisk walk, biking, running, jumping, and rowing to lose fat around abdomen.
[ Read: Morning Habits to Lose Weight ]
Drink Protein Shake
Protein shakes are really healthy for body as they add extra protein which might be missing in your diet. Also, protein is well known to boost your metabolism and aids in fat loss which further reduces your waistline. Plus, if you take protein shake on a regular basis, your appetite will reduce leading to weight loss around stomach.
Take Monounsaturated Fatty Acids
Monounsaturated fatty acids are recommended for everyone whether or not they are looking for fat loss. These acids are good fats which keep your body in good shape and also provide required amount of health benefits. Eat avocados, sesame oil, nuts, olive oil, and peanut butter daily to reduce body weight.
Say Goodbye to High Calorie Drinks
High calorie drinks, as the name suggests, are unhealthy and also make you gain unnecessary weight. They are low in nutrients and high in calories which should be avoided if you want to stay fit and healthy. Cut back soft drinks, energy drinks, milk based coffee, juice, alcoholic drinks, and other high calorie beverages as they will hinder your weight loss journey.
Instead you should go for fruits as they are rich in fiber content. Avoid fruit juice because it contains extra sugar. Next, avoid milk and sugar in tea or coffee and rather than sipping cola or ginger ale, go for soda water.
[ Read: 10 Detox Juice Recipes for Weight Loss ]
Stay Hydrated
Drink lots of water to remove toxins from the body. Before meals, drink a glass of water as it will fill your stomach a little and you will eat lesser which will keep your belly in control. Either drink plain water or eat water rich foods like cucumber, berries, citrusy fruits, and herbal teas.
Drink Coffee
Drink black coffee because it is a natural diuretic that eliminates excess water in the body. When the water is eliminated, your bowel movements get better which helps in getting a flat stomach.
Eat Nuts
Looking for perfect belly shape? Eat nuts daily in the morning and because they are rich in monounsaturated fats, you will get satisfying belly shape. As we already said, monounsaturated fats are good for body, nuts will work wonders. Avoid salted nuts and take only unsalted ones.
[ Read: Best Fruits for Wight Loss ]
Avoid Stress
Stress has negative effects on your body, mind, brain, and overall health. Stressing makes you eat excessively and because the brain is stressed, you crave for unhealthy food. However, when you are trying to lose fat around your midsection, you should avoid stressing out. For this, take a holiday to your favorite destination, do aerobics, spend some time with your loved ones, finish your important tasks which are leading you to stress, and avoid committing to something you cannot fulfill in that given period of time.
Chew Slowly
Gulping in your food is just not suggested as your brain needs time to count the amount of food you have put into the system. Chew slowly whatever you eat so that your stomach gets a full signal and you need to stop there. If you keep on eating rapidly during a meal, you will overeat leading to excess weight gain and bloating.
Apple Cider Vinegar
Adding apple cider vinegar to your diet delivers amazing health benefits. It is because apple cider vinegar contains acetic acid and acetic acid is known to reduce body fat. Taking one tbsp of apple cider vinegar daily for over 12 weeks is known to have reduced 0.5 inches on an average. So why not add it in your belly fat loss regime?
[ Read: Apple Cider Vinegar For Weight Loss ]
Don’t Swallow Gas and Air
Soda is a carbonated drink which contains carbon dioxide that you see in the form of bubbles when the bottle is opened. This carbon dioxide is released in your stomach causing it to bloat. However, make sure not to swallow any air and gases when you drink though straw. Even if you talk while eating, your system inhales air that adds up to your overall weight. So, it is suggested to eat in silence and drink from a glass instead of sipping from straw. You will achieve flat stomach if you follow these tips.
Eat Eggs
Eggs are rich in proteins and regular consumption of eggs is known to have weight loss benefits. With just about 77 calories in one egg, it is possible to lose weight over 8 weeks. When you eat egg, it reduces your calorie intake for the next 24 hours which automatically reduces fat accumulation.
[ Read: Healthy Weight Loss Smoothies ]
Consume Coconut Oil
Coconut oil has fatty acids and is also rich in medium chain triglycerides. If you consume MCTs more than dietary fat makes your stomach fuller which reduces your food cravings. When you don’t eat food to satisfy your sweet tooth, you automatically lose belly fat. All the food you eat goes into the stomach and not eating food for long effectively reduces waist size. Just adding coconut oil in your diet will not do any good if you are still consuming other calories. However, it is important to reduce calorie intake from other sources.
Avoid Alcohol
Alcohol in unhealthy, as you all know, it contains 7 calories per gram. Also, liquid drinks are bad because they are loaded with calories making you to put on too much weight over time. Cut down your consumption of alcohol if you want to lose fat around your stomach. As sugary drinks like cola and fruit juice are full of calories, red wine has double that amount. Yes, you can consume it but having too much of it is troublesome and you will definitely gain midsection weight.
Well, if you want flatter stomach, these are some tips which are highly beneficial and known to have effective results. Adding these tips and tricks in your lifestyle will do wonders as you will see a significant loss in your weight over weeks. Most importantly, skip junk food, alcoholic drinks, and high calorie food items as they take a serious toll on your body. What are you waiting for? Happy weight loss!
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