FitnessNutrition

10 Ways to Get a Flat Belly

By August 12, 2019 No Comments

Losing weight can feel like an uphill battle at times, especially when it comes to your midsection. Aside from making you feel bloated and self-conscious, excess belly fat also puts you at risk of developing several dangerous health conditions. This list of the best flat belly tips will help you begin progressing towards your goals, safely and steadily!

Keep in mind that whittling your waist involves dedication and consistent effort to both diet and exercise. It’s not just one or the other, but a healthy combination of both! Additionally, cleaning up your diet and prioritizing your workouts will also decrease your risk of developing heart disease, diabetes, cancer, and more! These tips will not only make you look better, but feel better, as well!

1. Decrease Calorie Intake, Slightly

Your body requires a certain amount of calories to function properly. Decreasing your caloric intake too much will cause your metabolism to crash. Obviously, this would be the opposite of what we want! Instead of cutting 500-1000 calories from your diet each day, cut 200-300 and make up the difference with exercise!

If you can maintain a deficit of 500 calories a day, through a combination of diet and exercise, you will progress towards your goals at a safe and steady pace. This would allow you to lose approximately 1 pound per week.

2. Eat More Protein

Protein will not only reduce your appetite and help you maintain muscle mass, but it also forces your body to work harder during digestion, burning even more calories in the process. Studies have also shown that people who eat a high-protein diet, typically have slimmer waists.

If you’re looking to lose weight and maintain your current muscle mass, you should aim to get 20-30% of your daily calories from protein. For instance if you eat 1500 calories a day, 300-500 of them should come from protein.

If your goal is to build strength or more muscle, you should aim for 1 gram of protein for every pound of body weight. For example, if you weigh 140 pounds, you’ll aim to eat 140 grams of protein, each day.

3. Choose Foods Rich in “Good Fat”

Also referred to as monounsaturated fatty acids, good fats have the ability to decrease (or prevent) the accumulation of abdominal fat. Some of the best examples of these foods include olive oil, avocado, nuts, or seeds.

4. Add In Some Apple Cider Vinegar

Apple cider vinegar contains acetic acid, which has been shown to reduce the accumulation of fat all over the body, especially the waistline.  All it takes is a tablespoon a day. You can choose to drink it directly or add it to salad dressing or a beverage.

5. Avoid Swallowing Excess Air and Gas

Chewing gum, drinking carbonated beverages, drinking through a straw, and talking while eating can all cause you to consume excess air and gas. While all of these things don’t necessarily contribute to weight gain, they will cause you to feel bloated. Lay off the gum, avoid all carbonated beverages, say no to straws, and focus on eating your meals in peace. Practicing all of these things will lead to a flatter belly.

6. Sleep More

Speaking of relaxing, sleep plays a direct role in weight loss and weight gain. One study showed that adults who consistently got less than 5 hours of sleep put themselves at a greater risk of developing abdominal fat. This is widely due to the fact that consistently not getting enough sleep will cause you to snack and over eat the next day.

Do what you’ve gotta do to get a little more rest each night. Turn off the electronics an hour earlier, or meal prep ahead of time so that you can sleep a little longer in the morning! Your body will thank you!

7. Incorporate More Cardio-Style Exercise

It doesn’t matter what you do, as long as you do something, each day! Cardio-style exercise like walking, jogging, running and HIIT are all great options for avoiding and reducing belly fat. Combining fat-melting cardio exercise with a proper diet will help you reach your goals in a timely manner. If you cut your daily caloric intake by 200-300 calories each day, you can burn another 200-300 through exercise.

8. Lift Weights

Dieting can cause you to lose muscle mass. The problem with this is that the more muscle mass you have, the faster your metabolism will burn. Losing muscle mass will cause your metabolism to stall. Weight training, in addition to dieting, will help you lose fat from all over your body (including your belly,) while simultaneously toning-up your muscles.

You should combine your weight training routine with the cardio workouts above, in order to make the most out of your time and effort.

9. Drink More Water 

Staying hydrated will not only increase your metabolism and “de-bloat” you, but also trick your body into thinking it’s full so that you consume fewer calories at every meal. In order to accomplish this, you should drink a full glass of water before every meal. The average adult should drink a minimum of 64 oz. of water each day.

10. Tighten Your Core Muscles

Last, but certainly not least, it’s crucial that you perform exercises that will strengthen & tighten your core. Abdominal exercises will burn calories, but it’s important for you to realize that you can’t spot reduce body fat (choose where you want to lose fat.) While building your core muscles will increase your metabolism, doing a bunch of crunches will not necessarily slim your tummy. A combination of proper diet, and all forms of exercise, is the only way to shed your excess belly fat once and for all.

Performing core exercises regularly will build and tone the muscles that lie beneath, so that when you shed the excess fat, your abs will be revealed! In order to end up with a beautiful, flat belly, you must train all of the muscles of your core.

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