People who are overweight tend to accumulate fat around their abdomen, which is a major risk factor for diseases such as heart disease and type 2 diabetes.
18 ways to reduce belly fat and get a flat stomach
1. Increase your cardio. Aerobic exercise, or cardio, is a great way to burn calories and improve heart health. Many types of cardio exercise are effective at slimming down and strengthening the core muscles. Examples include running, walking, and swimming. Research has shown that doing regular aerobic exercise as recommended may help you lose some weight , even if it doesn’t reduce the amount of calories you eat.
2. Eat more fiber. Fiber helps you feel full longer, so you eat less, both during meals and between meals. Fiber also helps your digestive system work better. A good digestive system reduces bloating and makes your stomach look flatter.
3. Limit the consumption of refined carbohydrates. Carbohydrates are an important source of energy for the body, but not all carbohydrates are equally beneficial. The body converts some carbohydrates, such as white bread and white pasta, into glucose. When the body receives more glucose than it needs, the body will store the excess as fat. Therefore, those who want to reduce belly fat should limit their consumption of refined carbohydrates. Since carbohydrates are important for the body, we should consume unrefined carbohydrates, such as brown rice, instead.
4. Increase your protein intake. Protein is an important building block for your body to repair and build muscle. It also helps you feel fuller longer. A 2021 study found that men who ate more than the recommended daily amount of protein had less belly fat.
5. Standing exercises, not sitting. People should choose to stand when lifting weights or doing resistance training. Standing while doing exercises, such as bending your arms to exercise your biceps, will help you use your core muscles, which will help strengthen your core muscles and reduce belly fat.
6. Add resistance training. Resistance training can help people who are cutting calories not lose muscle mass. Developing muscle mass also helps your body burn more calories even at rest. Common resistance training exercises include weightlifting and strength exercises like squats and lunges. People can do resistance training on its own or in combination with cardio exercises. A 2014 study found that combining resistance training and cardio exercises was an effective way to lose body fat.
7. Eat more good fats (in moderation). Monounsaturated fats, often referred to as “good fats,” are found in fats that are liquid at room temperature. Healthy sources of monounsaturated fats include avocados, olive oil, nuts, sesame oil, and unsweetened peanut butter.
8. Move more. Those looking to reduce belly fat can try to increase movement and activity throughout the day, especially if they tend to sit for long periods at work or school. Examples of small activities that can be done throughout the https://ufabet999.app day include taking the stairs, walking, using a standing desk, moving frequently, and stretching.
9. Swap high-calorie drinks . High-calorie drinks often provide little or no nutrition, and unknowingly consuming more calories than you need. Some of the more obvious ones include soda and energy drinks. However, other popular beverages, such as juices, milk-based coffee drinks, and alcoholic beverages, are loaded with calories, often with no added nutritional value. To avoid consuming too many calories in drinks, people can: Swap fruit juices for whole fruits, which are high in fiber. Limit or avoid milk and sugar in coffee and tea. Make alcoholic drinks with soda instead of tonic water, cola, or ginger ale.
10. Drink enough water. Drinking plenty of water can help reduce water retention and bloating, which can make your belly look bigger. Having a glass of water before a meal can also help you feel full and control your food intake. People can drink it plain or add citrus fruits, cucumbers, or berries to enhance the taste. Drinking herbal teas is another great way to rehydrate.
11. Strengthen your core muscles. Your core is the muscles in your torso, including your abdominal and back muscles. Exercising your core muscles will help your body build muscle and burn more calories throughout the day. A strong core helps support your body during other activities, such as cardio and resistance training, and reduces your risk of injury. Strengthening your core muscles will help your abs look and feel firmer as you lose belly fat.
12. Get enough sleep. Sleep is essential for overall health, including maintaining a healthy weight. A 2018 study found that sleep deprivation affects hormones that control a person’s appetite and makes them feel hungrier. The authors state that increasing the length of sleep and improving the quality of sleep can help people lose weight. People can get more sleep and improve their quality of sleep by: Keeping electronics out of the bedroom Going to bed 30-60 minutes earlier than usual Doing stretching or meditation before bed Getting enough sunlight throughout the day Exercising regularly Avoiding caffeine and alcohol before bed
13. Reduce stress. Stress is linked to a number of health problems, such as weight gain, which can occur because some people tend to overeat when they are stressed. This effect is caused by the release of cortisol, a stress hormone that can stimulate appetite. Ways to reduce stress include: doing aerobic exercise, talking to loved ones, trying mindfulness exercises, prioritizing tasks, avoiding too many responsibilities and activities, and spending time doing activities you enjoy.
14. Walk for 30 minutes a day. In addition to other forms of exercise, walking for 30 minutes every day can help burn calories, reduce stress, and increase mobility. Walking for 30 minutes during lunch can help reduce excess fat and help you feel more energetic in the afternoon. Walking for 30 minutes after dinner can aid digestion and prevent sitting still and watching TV.
15. Keep a food journal. Keeping a food diary helps you review what you eat and make healthier choices at both meals and snacks. We can often underestimate how much we eat each day, or forget to eat nutritious foods and opt for unhealthy snacks instead. Keeping a food journal for 1-2 weeks can help you identify the sources of excess calories.
16. Eat slowly. Eating too fast doesn’t give your brain the signal that you’re full until you’ve eaten more than you need. Eating too fast can cause you to swallow more air, which can lead to bloating and gas.
17. Try a HIIT workout. High-intensity interval training (HIIT) is a quick way to burn more calories during a workout. HIIT involves performing short bursts of intense exercise, with rest periods between each burst. This short burst of training can help you burn more calories than doing traditional exercise in a shorter period of time. A 2018 review of research found that HIIT training, specifically running, can help reduce overall body and belly fat. Cycling in HIIT may also be effective, but more research is needed to confirm this.
18. Identify foods you are allergic to. Certain foods can cause gastrointestinal discomfort, such as bloating, gas, and constipation. Common food allergies include cow’s milk, eggs, and gluten. If you feel bloated or have digestive problems after eating certain foods, consult your doctor or nutritionist.