The 10 Best Ways to Get a Flat Stomach: A lot of people who are overweight carry fat around their middle. This fat makes you more likely to get a lot of health problems, like heart disease and type 2 diabetes.
The 10 Best Ways to Get a Flat Stomach
The abdominal region is a common location for fat accumulation in people who are overweight. Because of this fat, you have a greater risk of developing a variety of health issues, including cardiovascular disease and type 2 diabetes.
1. Add cardio
Getting aerobic or cardiovascular exercise is a great way to lose weight and keep your heart healthy. A lot of cardio exercises can help you lose fat and get stronger around your middle. Running, walking, and swimming are some examples. Aerobic exercise training that meets the minimum recommended levels of physical activity may help people lose a small amount of weight, even if they don’t cut back on calories.
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2. Eat more fiber
Some fibers can help a person feel fuller for longer, which can make them eat less at meals and in between meals. Fiber also helps the digestive system work. Having a healthy digestive system can keep your stomach looking flat and less bloated.
3. Limit refined carbs
Foods that are high in carbohydrates give the body energy, but not all of them are healthy. Some carbs, like white bread and pasta, are turned into glucose by the body. If a person eats more glucose than they need, their body stores the extra as fat. If someone wants to lose fat around their middle, they should eat fewer refined carbs. People should still eat healthy, whole-grain carbs because they give you energy.
4. Increase protein intake
Protein helps people feel fuller for longer and gives the body the building blocks it needs to repair and build muscle. Men who ate more protein than the daily recommended amount had less visceral belly fat.
5. Do exercises while standing, not sitting
If someone wants to lift weights or do resistance training, they should stand. Some exercises, like bicep curls, can be done while standing, which can help a person use their core as they lift. Using your abs in this way can help strengthen them and slim down your stomach.
6. Add resistance training
If someone is trying to lose weight but doesn’t want to lose muscle, resistance training can help. Getting stronger can also help your body burn more calories.When at rest, trust a source.
Weightlifting and exercises that use your own body weight, like squats and lunges, are common types of resistance training. In addition to cardio, people can do strength training on their own. Overweight teens, combining resistance training with cardio is a good way to lose body fat.
7. Eat more healthy fats (in moderation)
Unsaturated fatty acids, which are often called “good fats,” are found in fats that are liquid at room temperature. Some good places to get monounsaturated fatty acids are:
- avocado
- olive oil
- nuts
- sesame oil
- peanut butter with no added sugar
8. Move more
People who want to lose belly fat can try moving around and being active more during the day. This is especially helpful for people who spend most of their day sitting at work or school. These are some examples of small things that add up over the course of the day:
- taking the stairs
- walking
- using a standing desk
- fidgeting
- stretching throughout the day
9. Swap out high calorie drinks
Drinks with a lot of caloriesIt’s easy to eat too many calories without realizing it when you drink. They often don’t have many nutrients. Some drinks, like soft drinks and energy drinks, are clear offenders. But some popular drinks, like juice, coffee drinks made with milk, and alcoholic drinks, have extra calories that don’t always add anything healthy.
People who don’t want to drink too many calories can:
- 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
10. Drink enough water
By drinking a lot of water, people can reduce bloating and water retention, both of which can make their stomach look bigger. A glass of water before a meal could also help you feel full and control how much you eat during the meal. To make water taste better, people can add cucumber, berries, citrus fruits, or other fruits to it. Another great way to stay hydrated is to drink herbal teas.
