Even people with six-pack abs have some tummy fat. That is typical. But compared to other forms of fat, extra abdominal fat has a different detrimental effect on health. Some of your fat can be found in your skin. Your heart, lungs, liver, and other internal organs are encircled by a thicker layer of fat. Even for skinny people, the deeper fat, also referred to as “visceral” fat, may be the main problem.
You may start today to get a smaller waist, a flat stomach, a healthier body, and a lower risk of chronic disease by implementing these healthy weight-loss methods that are supported by science.
Table of Contents
1. Begin the day early.
Make sure you don’t spend too much time in bed if you want to have a flatter stomach. While getting enough sleep can help you raise your metabolic rate, staying up late can actually work against the benefits of having a few additional hours of quality sleep. According to a study published in the journal Obesity, people who slept in till 10:45 a.m. even if they only ate half as much fruits and vegetables, they still ingested about 250 extra calories throughout the day. Even worse, compared to those who woke up earlier, they consumed more fast food that was high in salt, sugar, and trans fats.
2. Consider aerobic exercise a regular part of your routine.
Cardio activity is essential if you want to lose weight quickly. According to research, this form of exercise is the most effective for reducing stomach fat. High calorie burning will result in an improvement in your overall health. Start engaging in high-intensity activities as a result, such as running, swimming, or aerobics classes, but keep in mind that repetitions and duration are crucial for successful results.
As your initial step to decreasing due to the excessive, plan at least 30 minutes of aerobic exercise or cardio each day. Studies show that aerobic exercises for belly fat can reduce fat in the liver as well as the tummy.
3. Take enough liquids
Staying hydrated is crucial for your overall health, although if you don’t want to lose some weight. It is advised to consume 4 to 5 litres of water every day to increase calorie expenditure. Additionally, drinking just prior to a meal decreases both hunger and caloric intake. Be careful to stay away from any other beverages that are high in calories and sugar. Hot water with lemon is a great way to jump-start your metabolic and digestive system in the early on an empty stomach.
4. Avoid Hydrogenated Oils & Trans Fats
Every time you eat those trans fats on your menu, they thwart your efforts to achieve a flat stomach by hiding in plain sight. Every time you eat a food item that lists partly hydrogenated oils as an ingredient, you’re consuming trans fat, which can raise your risk of cardiovascular disease, high blood cholesterol, and obesity. According to Wake Forest University research, during the course of a six-year trial, monkeys fed diets containing 8% trans fat increased their body fat by 7.2%, whereas those fed monounsaturated fat gained only a small percentage of that. Choose these beneficial fats to increase your intake rather than the unhealthy trans fats.
5. Add Protein
Greek yoghurt, protein smoothies, scrambled egg whites, or porridge are all good ways to start the day. You won’t experience any hunger sensations after consuming proteins in the morning; instead, you’ll feel full until lunch. Proteins help you burn more calories while maintaining your muscle mass during weight loss. Adding proteins like eggs, fish, poultry, beans, or dairy to every other meal is also an option.
6. Avoid sweetening your food and beverages
Many people mistakenly use artificial sweeteners to try to lose weight, but it’s likely that those synthetic sugars will have the opposite impact. Artificial sweeteners, according to Yale researchers, may increase the risk of abdominal obesity and weight gain because they can stimulate cravings for real sugar and raise insulin levels similarly to real sugar.
7. Limit your salt consumption
Consumed salt causes your body to retain water, giving you a bloated stomach. Always check the nutrition label before making a purchase to ensure that there are no high sodium levels, as processed food typically contains salt, added sugar, and bad fats.
The body mass index decreased after a two-month low salt diet. Instead of body fat mass or visceral fat mass, the observed decrease in body weight was driven by a decrease in total body water.
8. Veggies as a snack
The best food is vegetables. You will never run out of nutrient-dense, nutritious ways to prepare them because of their versatility and availability. And there are some vegetables that can support you if your objective is to weight loss or reduce belly fat!