For most people, the dream is to have a flat stomach, but then it’s always a struggle to lose belly fat. This is especially true if you already lost some weight but still feel far from a “flat tummy.” You’re not alone on this ship. Even with diet and exercise, it is often the last part of the body to slim down.
However, there are many methods that you can use to both reduce overall fat and get that flat stomach. Here are some ways you should try:
Start Cardio Exercise
One of the best ways to burn calories and improve your overall health is by doing cardio or aerobic exercise. It is very effective for strengthening your midsection and reducing your waistline. You can do this for at least 20 minutes a day. This will help reduce fat in overweight people, even without a reduction in calorie intake. Examples of cardio exercises include: running, walking, swimming, biking.
Limit Refined Carbs
Carbohydrates are high energy giving foods, but not all carbs are healthful. The body transforms certain carbs, such as white bread and white pasta, into glucose when a person consumes more glucose than necessary, the body stores the excess as fat.
You should limit how you eat refined carbs for you to reduce fat in your stomach area. As carbs are essential for energy, you should still eat healthful, whole-grain varieties.
Avoid High-calorie drinks
High-calorie beverages often provide few or no nutrients, and drinking them makes it easy to add extra calories without even realizing it. Avoid soft drinks and energy drinks. Drinks, including juice, milk-based coffee beverages, alcoholic drinks, all have extra calories, often with no additional nutritional value.
Here is what you can do to avoid consuming too many calories,
- Swap juice for whole fruits, which are full of fiber
- Limit or avoid milk and sugar in coffee and tea
- Make mixed alcoholic drinks with soda water instead of tonic, cola, or ginger ale
Add Resistance Training
Doing resistance training will help you cut down calories and not lose your muscle mass. This will improve your metabolic rate. Common types of resistance training include weightlifting and doing exercises that use body weights, such as squats and lunges. (Click here for easy home-works you can try).
In most cases, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline.
Eat More Protein
Protein is the most important nutrient when it comes to weight loss.
When your body digests protein, it burns more calories; therefore, a high-protein diet may account for an extra 80–100 burned calories per day.
Protein offers the bodybuilding blocks to repair and grow muscle, and it also helps a person feel fuller for longer hours.
Eat More Fiber
Fiber will help you feel fuller for longer hours, reducing the amount of food that you eat during and between meals. Fiber also keeps the digestive system functioning. A healthy digestive system can reduce bloating and keep the stomach looking slim. Examples of foods that contain fiber include; beans, carrot, apples, sweet potatoes, avocado, banana, spinach, etc.
Drink Enough Water
You can minimize water retention and bloating, which can make your stomach look larger, by drinking plenty of water. Drinking a glass of water before a meal could also fill the stomach and help with portion control during the meal.
You can drink plain water or infuse it with citrus fruits, cucumber, or berries to add flavor.