Striving for a flat stomach is a common aspiration, yet the challenge lies in fat accumulation around the stomach and hips, a hurdle many can relate to.
While the concept of achieving a flat stomach through calorie control, ab exercises, healthier eating, and cardio is straightforward, the practicality of these methods can sometimes be a challenge in our daily lives.
Remember, there's no one-size-fits-all approach to achieving a flat stomach. The most sustainable way is to combine the above tips, making small and manageable changes in several parts of your life. This flexibility allows you to tailor your journey to your unique circumstances and preferences.
This article offers a diverse range of 10 tips to help you achieve a flat stomach. From dietary changes to exercise routines, there's something for everyone, inspiring you to explore new strategies on your health journey.
What to Drink to Get Rid of a Gut
If you want a flat stomach and to burn belly fat, a few drinks that promote fat burning are recommended.
Generally, you should drink about 2 litres of water daily, but remember, this is just a recommendation. Some people may require more or less each day, depending on what they do and outside factors like the weather and temperature.
The drinks to burn belly fat include:
- Water
- Warm water
- Lemon juice
- Coffee
- Green tea
- Cinnamon tea
- Ginger herbal tea
- Maté
Warm water is particularly good in the morning, but staying hydrated is just common sense. Your body is 60% water, and ensuring that you're drinking enough brings more benefits than just a flatter stomach.
Drinks like lemon juice and coffee, known for their appetite-suppressing properties, and teas that aid digestion, should be consumed in moderation. It's important to strike a balance between enjoying these benefits and being mindful of the caffeine in teas and coffees, or the sugars and acids in lemon juice.
Don't overdo it, and just be sensible!
Reduce the Amount of Sugar in Drinks
Your weight and how much fat you have is naturally related to the number of calories you consume and how many calories you burn daily through exercise and moving around.
Drinks can be particularly problematic for your waist and belly since many beverages contain many calories and a lot of sugar.
You can reduce how many calories you consume daily by swapping drinks with many calories for low-calorie and low-sugar options.
Drinks also don't feel as bad for us as food since people don't necessarily sit down and make a big deal out of having them.
Much like you mightn't sit down to eat a snack, we're less mindful of the calories and sugar we consume through drinks and snacks. Start eating and drinking less sugar and being mindful of these "hidden" calories.
Eat Less and Eat Less Quickly
Being mindful of what and how you eat can certainly help. Eating slowly gives your body more time to realise that it's no longer hungry, and even chewing for longer can make digesting food easier.
Eating more slowly will also reduce the amount of food you eat in a given time while making you more aware of it. This will give you an opportunity to enjoy your food without having to eat as much of it.
Smaller portion sizes will also help. The simple act of measuring the food you're going to eat can help you reduce your intake. Even using smaller plates and bowls can help you see how much you're eating or encourage you to serve smaller portions.
Eat Healthily
This is another great tip for losing weight or burning belly fat, but it's also easier said than done. There are many competing ideas out there about which foods are healthy, which exercise will help, and what you should be eating.
A fad diet and certain foods suddenly becoming either miraculous or deadly can make it harder to determine exactly what you should and shouldn't be eating.
Generally, to lose weight or burn belly fat, reduce the amount of sugar and fat in the foods you eat. Ideally, choose food or ingredients naturally low in these rather than looking for low-sugar, low-fat, or diet versions, as these will likely substitute sugar and fat for other ingredients.
Typically, you want to look for fibre- and protein-rich foods. Many different fruits and vegetables are high in fibre, and you can enjoy a reasonable amount of animal and vegetable protein.
Spiced foods are also suitable for losing weight as they reduce your appetite.
Avoid processed foods, ready meals, TV dinners, etc., as these, even vegetable ones, contain lots of fatty acids and salt.
Brush Your Teeth after Every Meal
Dentists usually recommend this for dental health, but this advice helps you lose weight and burn belly fat.
How?
Brushing your teeth will make you less inclined to ruin that clean sensation by eating snacks and other unhealthy foods. Instead, you'll be more likely to wait until your next meal.
Do Aerobic Exercise and Cardio
A good diet and regular exercise are among the best ways to lose weight and burn belly fat.
Exercise and training cause your body to burn the calories it consumes rather than convert them into fat. The fewer calories your body stores as fat, the less you'll have.
This isn't the only reason you should exercise, though. Regular exercise will burn fat and improve your metabolism, making you less prone to gaining fat, helping you sleep better, and improving your mood and overall fitness.
Popular exercises include running, cycling, and walking. Typically, anything that gets your body moving will increase the number of calories that you burn.
The right type of exercise for you will depend on your fitness levels and past injuries. Running or jogging is great for burning fat, but it's not ideal for those with problems with their knees or other joints as it's pretty high-impact.
Cycling is much kinder to your joints, but you need suitable areas or places to cycle safely.
Walking burns fewer calories than more intense cardio. Still, it's easy for most people, requires very little equipment, and can be integrated into your daily routine. To get more exercise, you can walk to nearby shops, park a little further away from work, or simply increase the distance you cover on foot each day.
Sleep Better
Exercise, diet, and sleep are all part of a cycle that can help you quickly burn belly fat and get a flat stomach.
If you eat better and exercise, you'll sleep better. A good night's sleep gives you the energy to go out and exercise and reduces your cravings for unhealthy foods.
In fact, lack of sleep can greatly contribute to weight gain. Our body requires energy, and since it doesn't get enough rest at night, we feel like we need food to make up the energy deficit.
Eat Breakfast
A balanced diet is an important part of losing weight, and while eating less is part of this, skipping meals won't always help.
Don't think skipping breakfast will help you achieve this, as this tends to result in us eating more for lunch or dinner.
Instead, enjoy a high-protein breakfast to start your day. This will leave you with enough energy until lunch and make you less likely to ruin your day by eating the wrong things because you were too hungry!
Don't Be Tricked By Supposedly Healthy Things
Prioritise foods that are naturally healthy. There are plenty of things that would seem healthy but aren't.
Fruit juices feel healthy because they're fruit. Still, they contain a lot of sugar and more fruit than you'd usually eat in a sitting.
Certain cereals are full of sugar, even some that look pretty healthy. Fruit yoghurt is also full of sugar, flavourings, and other additives.
Supposedly, nothing better has been invented since sliced bread, but unless it was freshly baked and cut by the baker, expect a lot of sugar and other nasty things you don't need.
Ready meals and quick and easy products might be low in calories, but they make up for it in additives and salt.
Exercise Where and When You Can
Even without running, cycling, or walking, there are plenty of other activities you can do that will help you burn fat.
These could include workout routines and other activities like dancing, Zumba, CrossFit, etc.
A personal trainer can help you choose the proper diet and the exercises that you can do to help you lose weight.
Just search for one on the Superprof website today!
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