Losing fat around the belly can be a difficult task. Excess abdominal fat can be a risk factor for numerous diseases in addition to making you feel discouraged and bloated. Fortunately, multiple strategies have been proven to be particularly efficient at decreasing the size of your waist.
If you are looking to have a flatter stomach, this article will assist you. Here are seven ways to get a flatter belly.
7 Ways To Get A Flatter Stomach
Probiotics refer to live bacteria that are said to play a critical role in weight maintenance and weight loss. Obese and overweight people have been revealed to have a different composition of gut bacteria as compared to normal-weight individuals, which can impact fat distribution and weight gain.
Regular consumption of probiotics can change the balance towards good gut bacteria, which minimizes the risk of fat accumulation and weight gain in the belly. Particular strains of probiotics are efficient at decreasing stomach fat and include Lactobacillus gasseri, Lactobacillus amylovorus, and Lactobacillus fermentum.
Probiotic foods include particular types of pickles, kimchi, kefir, tempeh, and yogurt. You can also find a broad spectrum of probiotic supplements. But these supplements normally have many bacteria strains, which means you need to select one that has at least one of the mentioned strains.
Eat Plenty of Fiber & Fatty Fish
Soluble fibers absorb a lot of water and reduce the speed of food passing via the gut. This has been revealed to delay the emptying of the stomach, which makes the stomach to expand and increase satiety. Moreover, soluble fiber can reduce the number of calories your body can absorb from food.
Through the consumption of soluble fiber, there is a less likelihood of accumulating fat around body organs, which minimizes the circumference of the waist and the likelihood of getting numerous conditions.
A particular study discovered that every ten-gram increase in daily intake of soluble fiber reduced belly fat by 3.7 percent over five years.
Excellent sources of soluble fibers are blackberries, Brussels sprouts, avocados, oats, legumes, and flaxseeds.
It is normally recommended to consume fatty fish between one and two times a week. Fatty fish is healthy and full of good-quality protein and essential omega-3 fats.
Research shows that protein can aid with weight loss and omega-3 fats can assist in decreasing the accumulation of fat in the belly and liver.
If you don’t like consuming fatty fish, you can obtain long-chain fatty acids from fish oil supplements or fish oil.
Manage Your Calorie Intake
It is obvious that you need to cut calories to lose belly fat. A popular way is to decrease your daily calorie consumption by 500-1000 calories in order to lose about one to two pounds every week. However, it can be counterproductive to limit your calorie consumption excessively.
Consuming too few calories can lead to a significant reduction in your metabolic rate or the number of calories you burn daily. According to a study, the participants consumed 1,100 calories daily and slowed their rate of metabolism by over 100 percent compared to those who ate approximately 1,500 calories daily for four days.
Moreover, this reduction in the rate of metabolism can continue even after you resume your routine. This means that your metabolic rate can be lower than before you began the restriction of calorie intake. Hence, it is essential not to limit calorie consumption for too long or too much.
Reduce Consumption of Carbohydrates
Restricting your consumption of carbohydrates has been found to have potent health benefits, particularly for losing belly fat. Research reveals that diets that are low in carbs focus on the fat that surrounds your organs and makes your stomach fat.
Particular studies also state that you can critically boost your metabolic health and minimize stomach fat by replacing refined carbs with whole food carbs that are unprocessed.
Observational studies have discovered that individuals with the highest consumption of whole grains have a 17 percent likelihood of having excess belly fat compared to those who eat diets rich in refined carbs.
Avoid Liquid Calories
Sugary fruit juices, energy drinks, and soda are generally filled with liquid calories and sugar. It is also too easy to consume large amounts at a specific time, which results in a lot of empty calories.
When it comes to liquid calories, the brain registers them differently from solid calories. Hence, you will end up taking these calories in addition to solid calories.
A particular study revealed that a daily serving of sugary beverage increased the risk of obesity by 60 percent in children.
Moreover, these drinks are typically filled with fructose that has been associated with gain of belly fat.
Drink a Lot of Water
There are three ways whereby water can assist you in achieving a flat belly. Initially, it can aid with weight loss by boosting your metabolic rate. Drinking of water can improve your overall energy expenditure by a maximum of 100 calories daily.
If you drink water prior to having meals, you can feel fuller, and you will end up consuming fewer calories. Moreover, water assists in minimizing belly bloating and relieving constipation. If you drink a glass of water prior to every meal, you will be able to lose belly fat.
High-Intensity Training or Resistance Training
A popular way of doing high-intensity training is to undertake intervals of very intense workouts like sprinting, jumping, or rowing, with brief breaks in between.
This method of working out helps your body in burning more belly fat and boosts your rate of metabolism, even after the completion of the workout.
High-intensity training has been discovered to contain superior impacts on fat burning as compared to other kinds of exercises and is particularly efficient for slimming the belly.
Moreover, this type of workout consumes less time compared to other exercise types since it can take about ten to 20 minutes.
A popular side effect of dieting is the loss of muscle mass. This can significantly impact your rate of metabolism since losing muscle reduces the number of calories burned daily.
If you do resistance exercises on a regular basis, you will avoid the loss of muscle mass, which will keep or improve your rate of metabolism.
What’s more, resistance training can be particularly efficient at reducing your waist size and making your belly flat. If you combine resistance training with aerobic exercises, you can effectively slim your waistline.
Having a flat stomach does not take only a few of these strategies. It requires a lot of discipline and patience since you need to incorporate all these ways into your daily routine for it to work.
The Diet Fitness King Team is a team of 6 people lead by the founder Greg Davis. We have all different levels of experiences and credentials in the health field and our goal is to provide people the highest quality information available. Everything we put out is well researched and we have a lot of passion and pride behind this! Please let us know if you find any incorrect information on our website or feel free to contact us with feedback in general.