5 Ways To Have A Flat Stomach. No 3 Is Easy and Helpful
Losing the fat around your midsection can be a battle. In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.
1. Cut Calories, but Not Too Much
It is a well-known fact that you need to cut calories to produce weight loss. 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. Eating too few calories may slow your metabolic rate, even in the long term. Therefore, it is important not to restrict calories too much or for too long.
2.Eat More Fiber, Especially Soluble Fiber
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full.
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food. Eating soluble fiber has been linked to a reduced risk of developing fat around your midsection.
3. Do Some Cardio
Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health.
Additionally, studies have shown that it is very effective at strengthening your midsection and reducing your waistline. Doing moderate-to-high-intensity cardio for 20–40 minutes per day has been shown to be effective at reducing belly fat.
4. Do Resistance Training
Losing muscle mass is a common side effect of dieting. This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis.
Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate.
Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size. Resistance training may prevent the loss of muscle mass often seen with dieting, which may help maintain your metabolic rate and reduce your waist circumference.
5. Walk at Least 30 Minutes Each Day
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health. Interestingly, studies have shown that you don’t need to exercise vigorously to reap health benefits.
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection
In fact, walking briskly for 30–40 minutes (about 7,500 steps) per day has been linked to a significant reduction of dangerous tummy fat and a slimmer waistline. Walking for 30 minutes daily may slim your waistline and prevent the accumulation of dangerous tummy fat.