Getting a Flat stomach can be a battle.
Belly fat to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.
Luckily, several strategies have been shown to be especially effective at reducing your waist size.
Here are 7 science-backed methods to help you reach your goal of a flat stomach.
1. Cut Calories, but Not Too Much
Eating in a calorie deficit is the no 1 on the list.
Without calorie deficit you can’t lose weight. The only way to lose a significant amount of fat is to eat less energy than you burn. Yes, calories in vs. calories out matters. A lot. When you eat fewer calories than you burn, you’re creating an energy deficit that must be filled, and your body turns primarily to its fat stores to accomplish this. Keep your body in this state for long enough, and your fat stores get smaller and smaller. This way you will lose fat.
No caloric deficit = no fat loss to speak of, period.
Make sure you don’t cut down calories too much.
One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week.
That being said, restricting your calorie intake too much can be counterproductive.
Eating too few calories can cause a major decrease in your metabolic rate, or the number of calories you burn on a daily basis
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2. Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.
If you can eat to much protein i would suggest having whey protein powder
3. Commit to a physical lifestyle
The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle.
For both men and women, the first fat you lose when you exercise is visceral fat.
In a way, moderate-intensity physical activity is that “magic pill” a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.
4. Don’t forget weight training
Regular exercise is essential for getting a flat belly, particularly if you’ve already got sleep and good nutrition down. But the type of exercise will have a big impact on how long it takes you to blast that belly.
Researchers at Harvard University found that the best way to cut belly fat is in fact weight training, according to a study published in the journal Obesity.
‘I’d recommend a traditional strength training programme for the first 4-6 weeks’. ‘I don’t mean cross fit – it’s not about doing as many bench presses as you can in a minute, as that’s more intensity.
5. Get some sleep
A recent study of 70,000 individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds.
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
A lack of sleep can really throw your hormones out of whack and increase levels of the stress hormone cortisol, so sleeping through the night is key in learning how to lose belly fat.
‘The best tip I can give isn’t new, but do stop looking at your phone for two hours before you go to bed’ Lee advises. ‘If you do have to do it because of work, for example, then put your phone into night mode to dim the blue light emission form your phone.
‘More and more of our sleep issues are related to constant exposure to blue light from our laptops, tablets and phones, so two hours before you go to bed put your phone away so you’re not exposed.
6. Avoid Stress
When humans get stressed, their bodies create a hormone called Cortisol. It’s essential for survival because it helps your body to mount a stress response.
Unfortunately, it can cause weight gain when produced in excess, especially in the abdominal region.
This goes for both men and women, but women tend to hold onto more stress and therefore it affects weight loss more negatively (men, you can read this part… we won’t laugh it’s a valid concern in your lives too!).
Stress and lack of sleep go hand in hand, try to clear your mind after a long day with a hot bath, a good book or try a little yoga and meditation.
7. Don’t skip meals!
Skipping even one meal can lower your ability to lose belly fat. I know you think by skipping a meal you are consuming fewer calories and therefore the weight should come off faster, but it will make weight loss that much harder. So stop skipping meals and just eat smarter.
Flat Stomach Workout
Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart. If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time. Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face. Now, tighten your abs and hold.
- V- Ups
V-ups work on your upper and lower abdominal muscles.Lie flat on the floor and keep your arms at the ears.
Keeping your legs straight lift your legs off the ground and raise your upper body to form a V shape from your body.Bring your arms to reach your toes without bending your knees.
Return back to hollow position and follow 50 reps of the exercise.
- Knees to chest
First, lie on the back and extend both the arms and the legs. Breathe slowly, and start lifting the knees towards the chest, clasping at the same time the hands around them. In the best case, hold the forearms over the shins, and support your body weight on the elbows. The back should remain on the floor (shoulder blades lying flat), while pulling the tailbone towards the floor. This will take approximately one minute.
- Jumping jacks
Breathe in and breathe out while jumping and do as quicker repetitions as possible for 30 seconds.
This is one of the most effective ways to get a flat stomach and to shape the abdominal muscles. Adding cycling to your workout regime will not just improve your overall body shape, but it will also lower your stress to a minimum.
- Cardio workout
Brisk walking, dancing, kickboxing and running are the best when it comes to burning surplus calories by stimulating the heart rate. For optimal results, do half an hour of cardio exercises, 4 to 5 times per week.
Flat Stomach Diet
I can’t tell you exactly what to eat as everyone needs different calories and you’re eating habits and foods would be different.
But I can provide you the list of foods which could help you get a flat stomach and keep you full for a long time, so you won’t feel hungry
- Whole Eggs
- Leafy Greens
- Lean Beef and Chicken Breast
- Boiled Potatoes
- Tuna, salmon
- Beans and Legumes
- Cottage Cheese
- Apple Cider Vinegar
- Whole Grains
- Chia Seeds
- Coconut Oil
- Full-Fat Yogurt
You might be eager to get a flat stomach and lose fat to look and feel better, or because your doctor told you it was time to take better care of yourself. Either way, you can do this without any fancy equipment or memberships.
Simply take a good hard look at your diet, make a few modifications you can stick with and get your body moving. Not sure where you stand on diet? Write down everything you eat this week, then compare it to the list above and see where you could have made better choices. Don’t beat yourself up though, learning how to lose stomach fat fast is a process. Simply find areas to improve and work on them next week.
Lastly, be kind to yourself…. Weight loss is hard enough, putting yourself down certainly does not help! Stop calling yourself fat, you have fat, you are not fat. Be kind and patient with yourself, remember stress causes weight gain!
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