Want to get rid of belly fat? Give up the fat and watch how your belly goes flat – 30 ways on how to lose belly fat and get a flat stomach or abs
Want to truly get a flat stomach or abs? There are a lot of claims out there on what’s the best way to lose belly fat.
Here are 30 steps to follow on how to get a flat stomach. These steps will make it work for you. We all know that carrying excess abdominal fat can make you look unattractive and also feel uncomfortable, but it is also the cursor to bad health and low self-esteem.
People dream about having a flat stomach and here are 30 ways to make your dream come true, literally!
1) Cut your calories, but don’t go overboard
Nobody needs to tell you that if you want to lose weight, you have to cut calories. A popular approach is to reduce what you normally take in a day by 500–1,000 calories a day. Then you can expect to lose around 1-2 pounds each week. Don’t eat too few calories though, because that can affect your metabolic rate and prove to be counter-productive. Bottom line is don’t restrict calories too much for too long.
2) Eat more soluble fibers
Soluble fibers will absorb a lot of water as well as slow down the passing of your food through your digestive tract. This delays your stomach emptying, which in turn causes it to expand, to make you feel full. Soluble fiber decreases the number of calories your body absorbs from food. You are less likely to accumulate any fat around your organs which will reduce your waist circumference. Great sources of soluble fibers are flaxseeds, oats, legumes, avocados, blackberries, and Brussel Sprouts.
3) Taking Probiotics is a top priority
Probiotics are live bacteria and play a big role in weight loss and also maintaining your weight. Obese people seem to have a different composition of gut bacteria than normal-weighted people do, which can influence weight gain and fat distribution.
Regularly taking in probiotics might shift the balance towards beneficial gut flora, and might reduce the risk of weight gain and accumulation of fat in the abdominal cavity. Probiotic foods you can try are kefir, yogurt, kimchi, tempeh, pickles, and sauerkraut.
4) Cardio exercises
When you do aerobic or cardio exercises, you are burning calories and also improve your overall health. Not only that, your midsection is strengthened, which reduces your waistline. Do around 150–300 minutes of moderate-to-high-intensity aerobic exercise every week, i.e. around 20–40 minutes of cardio or aerobic exercises a day. These can be brisk walking, running, rowing, or cycling.
5) Protein shakes work too
It is so easy to add in extra protein in your diet. Extra protein boosts your metabolism, it reduces your appetite and it assists with loss of fat, particularly around your stomach area.
6) Eat foods that are rich in monounsaturated fatty acids
Monounsaturated fatty acids are the good fats, and they have the ability to prevent tummy fat from accumulating around your middle which is considered to be the most dangerous type of fat you can get. Check out the Mediterranean diet because it is a diet high in monounsaturated fatty acids and linked to heaps of health benefits and that includes stomach fat. Look out for foods like nuts, seeds, olive oil, and avocados.
7) Cut refined carbs
When you limit your carb intake, you are giving your body some powerful health benefits, particularly in the weight loss area. Low carb diets are known to target the fat that is lodged around your organs and which make your waistline expand. All you have to do is simply replace refined carbs with whole food carbs that are not processed. Studies show that people who take in a lot of whole grains are less likely to carry excess abdominal fat than those who eat high diets of refined carbs.
8) Try some resistance training
When you diet, a common side effect is a loss of muscle mass, which can be pretty detrimental to your metabolic rate. When you lose muscle mass, it decreases the number of calories you burn every day. Doing some resistance exercises will help to prevent this muscle loss and help you maintain your metabolic rate. With resistance training, you will notice a tightening in your middle section as well as a reduction in your waist size. When you combine resistance training with aerobic exercise this proves to be very effective for slimming down your stomach.
9) Standing exercises are better than sitting
When you perform exercises while standing you derive more benefits than if you were sitting or even using weight machines. When you stand, you activate more muscles which help you to maintain your balance and hold up your weight and therefore more energy is spent working out. Studies show that standing exercises increased more muscle activation by 7–25% when compared to sitting. Also, standing exercises improve your breathing over sitting ones as well.
10) Add Apple Cider Vinegar into your diet
Apple cider vinegar or ACV is linked to some impressive health benefits because it contains acetic acid which reduces body fat accumulation. Even though human studies on what ACV does for you are not much, there are a couple of studies showing that when you take just one tablespoon of apple cider vinegar every day for around 12 weeks you can reduce your stomach fat by as much as 1.4 cm, on average.
11) 30 minutes of walking every day show amazing benefits!
When you combine a good diet with exercise, you are on the way to achieving your weight loss dreams and improving your health. Regularly do brisk walking for 30–40 minutes, or say about 7,500 steps a day if you want to significantly reduce your tummy fat. Download a walking app and try and do your 10000 steps a day!
12) Avoid calories in liquid form
Stay away from the sugary sodas and the fruits juices as well as the energy drinks. Why? They are simply loaded with liquid calories and sugar! It’s so easy to down a lot of these liquids, particularly when you have a raving thirst, but the thing is with liquid calories, your brain doesn’t register them as it does with solid calories. So you are going to end up drinking all those calories on top of what you eat. Look at this: studies reveal that a daily serving to your kids of this sugar-sweetened beverage increases their risk of obesity by a huge 60%! Sugary soda drinks are loaded with fructose, and fructose has links to stomach fat gain.
13) Eat whole, single-ingredient food
This is very good advice as far as diets go; to base your diet on eating more whole, single ingredient foods. The whole foods are the ones loaded with fiber, nutrients, vitamins, water, and minerals. This makes it difficult to overeat on these foods, and many of them have their own benefits of helping you to not put on weight. Try and eat plenty of whole grains, legumes, nuts, fruits, veggies, fish, dairy, and unprocessed meat.
14) As usual drink plenty of water!
Here are 4 ways water helps to make your stomach flat:
– It temporarily increases your metabolic rate.
– It increases your total energy expenditure by up to 100 calories a day.
– Drinking water before you eat makes you feel fuller so you will eat fewer calories at meal times.
– It helps to relieve constipation and thus reduces belly bloating.
15) Practice mindful eating
Mindful eating is a technique that will help you “manage” your emotions and physical sensations around hunger and food. It involves slowing down, being “aware” of what you eat without any distraction and actually focusing on your hunger and eating; only eating until you are full. Mindful eating helps you lose weight because it changes your eating behaviors and reduces stress-related behavior such as binge eating. Because your behavior is changed you can mindfully concentrate on what you eat.
16) Don’t swallow gases and air
That means all the diet carbonated beverages that you love so much. The bubbles have carbon dioxide in them which gets released from the liquids in your stomach. It can cause bloating and stomach distention. The same thing happens when you chew gum, talk while eating or drink through a straw. Do away with those habits and you will see how it helps to achieve a flatter stomach. Swap out your carbonated drinks for fresh, clean, water.
17) High-Intensity Training works to give you a flat stomach
High -intensity training is about intense exercise like jumping, running, or rowing, etc. You have short breaks in-between. These types of high-intensity exercises will make your body burn up more fat and increase your metabolic rate, even when you have long finished your workout. They are super effective for slimming the waistline and that means your stomach. And just aside, high-intensity exercises take up way less time than other exercises as they can be done in between 10–20 minutes.
18) Reduce your stress levels
We all, at some time in our lives, experience stress and anxiety, but unfortunately stress is very common, and most people experience it at some point in their lives. Stress is the reason behind many of the diseases we get and it is also a reason why many people get into binge eating, without even being hungry. When we are stressed, cortisol, the stress hormone gets produced. It often increases the appetite, leading on to especially stomach fat, which can be pretty harmful in women who have large waists already. Try some stress relieving activities like meditating or yoga.
19) Eating more protein is always the answer to reducing stomach fat
When it comes to weight loss, protein is the most valuable nutrient. Your body burns a lot of calories when it digests protein, more so than fats and carbs. So it makes sense that a high protein diet can account for an extra 80-100 calories being burned every day. When you eat protein, you reduce your appetite, because protein makes you feel full, and also helps to retain muscle mass during weight loss. That’s a big plus. Studies show that those who eat more protein have slimmer waistlines. How much protein you need depends on certain factors though, such as age, activity levels, and gender. Generally, you should try and get around 20–30% of your calories from protein every day.
20) Track what foods you take in
If you are trying to lose weight and slim down your stomach, a good idea is to track what you eat. A really effective one is to count your calories, jotting them down in a food diary. It’s not necessary to do it all the time, but just try it for a few days in a row every few weeks or so. This will make you more aware of what your calorie intake is and then allow you to adjust your weight loss diet if needs be. Try a couple of free apps or websites where you can track your calories and nutrient intakes.
21) Egg-cellent eggs
As mentioned above, protein is vital for if you want to lose stomach fat. Eggs, which are high in protein, have some special weight loss properties. It is a highly nutritious food and only contains around 77 calories. When you eat eggs for breakfast, when it forms part of your calorie-restricted diet, you could cause up to 65% greater weight loss in just 8 weeks compared to other foods at breakfast time. An egg breakfast can significantly reduce your calorie intake for the next 24 hours because it is so filling. Eggs are known to be highly effective at reducing the size of the waist compared to foods that have the same calorie content.
22) Sleep counts too
You need to get sufficient amounts of sleep, period. It is very important for weight loss. Studies repeatedly show how less than 5 hours a night in adults and less than 10 hours a night for children increases the risk of gaining weight. Sleep deprived people stand the chance of becoming obese by as much as 55%.
23) Try intermittent fasting
Intermittent fasting is a certain eating method where you rotate between eating and fasting for a period of time. It’s a very popular method – the most popular one being the 24 hours fast, done 2-4 times a week. Read here about intermittent fasting and see which method will suit you best. It’s generally about eating fewer calories and people seem to like it more than sticking to the traditional type weight loss diets
24) Don’t ignore fatty fish, in food or supplement form
It is recommended that everyone eats fatty fish at least once or twice a week. It is exceptionally healthy and rich in essential omega-3 fatty acids and high in protein. Once again, protein assists with weight loss and studies show that omega-3 fatty acids help with the reduction of fat in the liver as well as the abdominal cavity. If you can’t face the fish, try supplementation, but it is vital for your diet.
25) You just have to cut the sugar
Eating sugar is linked to plenty of nasty diseases, some of which can occur suddenly before it is too late to make the change. Try heart disease, type 2 diabetes as well as fatty liver disease. Studies show direct links between high intakes of sugar and belly fats, and even more so when you drink sugar-sweetened beverages.
26) Replace bad fats with some Coconut Oil
Coconut oil has a unique blend of fatty acids, so rich in medium chain triglycerides (MCTs). If you replace some of your dietary fats with MCTs, you are going to increase your energy and make you feel fuller. Coconut oil is actually known to reduce waist fat than other types of fat. Try it! Just remember that it contains 9 calories per gram so try and not add it to your diet, but replace it with other fats in your diet.
27) Strengthen your core
Yes, crunches and other abdominal exercises are going to benefit you and help you get that desired flat stomach – your health will improve and definitely your appearance. When you do regular core exercises you are strengthening your abdominal muscles, which help also to prevent backaches which can result from the weak posture. When you have a strong core, you improve your posture and build up your spine – you straight away look taller and more confident. That means your belly muscles are also strengthened to hold in the belly and help you look leaner. Try and do core exercises that will engage all your core muscles. These can be planks or Pilates roll-ups.
28) Green tea is a huge plus but also drink your coffee unsweetened.
Did you know that unsweetened coffee and green tea are among the healthiest beverages in the world? Drinking coffee is noted to increase the number of calories you burn, and similarly, drinking green tea does. Studies also show that when you drink coffee and tea, you stand the chance of reducing your risk of accumulating belly fat, naturally trimming your waistline.
29) Hold back on alcohol
Alcohol is fattening, we all know that – it contains calories for each gram your drink. Simply put, ounce for ounce of alcohol is the same as drinking sugary soft drinks – red wine contains double that! Moderate drinking won’t really affect your weight too much but when it becomes heavy drinking, you are definitely going to pick up extra weight over your stomach area. If you long for that flat stomach, you will have to reduce or skip out entirely on alcoholic drinks.
30) Keep active
Sneak in more activities in your day. This can be walking or standing or moving around. Just by throwing in these few extra activities instead of just sitting around, you can burn calories by five times. Try and make it your goal to walk around while you are talking on your phone, or stand up regularly while you are working. Always try and take the stairs as often as you can.
What’s the bottom line message?
Looking at the above, you will see that there are so many wonderful strategies that can set you on your goal of achieving a flat stomach. When you incorporate some or all the tips mentioned above into your daily life and routine, you might just begin to start seeing the start of a six pack sooner than later. And you will feel like a million dollars too. Of course, it will take time and effort to achieve it, and bottom line, it really needs to become a lifestyle, but you will really benefit from the rewards, even if you try it for a few months – it will all be worth it in the end, you’ll see!