A flat stomach is every woman’s dream, but most ladies get unlucky with flat stomach. Don’t even think of wearing that waist trimmer, it will only give you a temporary flat look with little pain. There are less-painful and long-lasting ways to get that amazing flat stomach. These tips from different health experts will help you shed inches and pounds. Welcome to the flat stomach journey.
REDUCE CALORIES INTAKE
There is the need to cut calories to produce weight loss. Reduce your daily intake by 500-1000 calories to expect to lose approximately 1-2 pounds (0.5-1kg) per week.
DRINK PROTEIN SHAKES
Protein shakes are an easy way to add extra protein to your diet. Getting enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially from your midsection.
Studies have suggested that adding protein shakes to your weight loss diet may be especially effective in reducing your waist circumference.
DO EXERCISES STANDING INSTEAD OF SITTING.
Performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines.
By standing, you activate more muscles to maintain balance and hold up your weight. You spend more energy working out.
A study suggested that standing may improve your breathing, compared to sitting.
Doing exercises while standing instead of sitting will help burn more calories.
AT LEAST 30 MINUTES WALK DAILY
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve your overall health.
studies have shown that you do not need to exercise vigorously to have health benefits.
Regular, brisk walks have been shown to effectively reduce total body fat and the fat located around your midsection. Walking briskly for 30–40 minutes (about 7,500 steps) per day reduces tummy fat and makes waistline slimmer.
AVOID LIQUID CALORIES
Sugary drinks, fruit juices and energy drinks are generally loaded with sugar and liquid calories.
A study showed that each daily serving of a sugar-sweetened beverage increased the risk of obesity by a whopping 60% in children.
These drinks are also generally loaded with fructose, which has been linked directly to belly fat gain.
Water may help you achieve a flat stomach. Water may help with weight loss by temporarily increasing your metabolic rate. Also drinking water before meals can make you feel fuller, which will make you eat fewer calories.
Water may help relieve constipation and reduce belly bloating.
Try drinking a large glass of water before each meal. All these may help you achieve a flat stomach.
PRACTICE MINDFUL EATING.
According to a study, Mindful eating is a technique that helps you recognize and cope with your emotions and physical sensations regarding food and hunger.
It involves slowing down, eating without distraction, focusing on your physical hunger cues and eating only until you feel full.
Most studies agree that mindful eating helps you lose weight by changing your eating behavior and reducing the stress-related behavior, such as stress eating and binge eating.
Also, it is more likely to help you keep the weight off in the long term, as it focuses on changing your behavior.
AVOID SWALLOWING AIR AND GASES.
The biggest source of gas in the diet is carbonated beverages such as soda.
The bubbles in it contain carbon dioxide, which is released from the liquid in your stomach. This may cause bloating.
This can also happen when you chew gum, drink through a straw or talk while eating.
Eating in silence, drinking from a glass and swapping carbonated drinks out of water may help you achieve a flatter stomach.