Abdominal fat is one of the biggest problems for dieters and fitness enthusiasts. Unfortunately, there is no magic remedy that allows you to have a flat stomach. On top of that, some people may simply be prone to having a softer shaped abdomen. Genes are likely to be predisposed to develop a more pronounced roundness in the abdominal area due to the shape of the internal organs or the way the body distributes fat. However, if you want to try to have a flat stomach, you can resort to repairs. You need to eat the right diet and lose weight in order to reduce fat throughout your body for a flatter, firmer abdomen.
Steps
Part 1 of 3: Training to Eliminate Abdominal Fat
Step 1. Focus on the whole body
The so-called "spot reduction", or localized weight loss, is a utopia when you want to lose weight. By toning certain areas, such as the arms and stomach, you can make them look slimmer and slimmer, but to remove the fat you need to focus on the whole body.
- To lose weight without regaining it, you need to follow a low-calorie diet and practice 60 minutes a day of moderate-intensity exercise, such as brisk walking. Abdominal fat is usually the first to be disposed of during a slimming treatment and thanks to regular high-intensity aerobic training it is possible to slim the waistline.
- Circuit training is another great way to eliminate localized fat on the belly, as it allows you to reduce overall body fat. You can find some types of circuit training online or join the gym. The workouts are divided into circuits that combine various cardio exercises. They must be performed continuously, without pauses. When done regularly, they increase heart rate and strengthen various muscle groups, focusing work on the whole body rather than just the abdomen.
Step 2. Strengthen the core muscles
To tone the belly, you should focus on the muscles of the central core of the body (i.e. the coxo-lumbo-pelvic complex) by doing exercises that involve the abdominal area. They won't help you lose fat, but they can make an already lean belly appear more toned and, as a result, flatter. In addition, they can increase the effectiveness of your workout, leading you to burn more calories in the course of your daily routine.
- Crunches are the classic exercises aimed at strengthening the muscles of the trunk. Lie on your back and place your feet against the wall, bending them so that they form a 90-degree angle. Cross your arms across your chest, lift your head and shoulders forward, and inhale three times before lying down on the floor. Repeat the exercise.
- Planks are another common exercise. Position yourself as if you want to do the push-ups, placing your hands under your shoulders. Keep your legs straight and feet together. Instead of lowering yourself to the floor to do pushups, stay in this position for as long as possible. Each time try to hold out for longer.
- Pilates and yoga exercises are aimed primarily at toning the trunk muscles. Try signing up for a class at the gym or find them on the Internet. Many YouTube vloggers and fitness enthusiasts post simple pilates and yoga exercises to do at home with just a mat and essential sportswear.
Step 3. Try side pushups
Although it is impossible to reduce fat locally, some exercises are aimed at firming certain points of the abdomen. Lateral pushups can increase blood circulation to the abdomen, promoting oxygenation, strengthening muscle mass and toning the belly. In addition, they allow you to strengthen the whole body, making training more effective and less painful.
- Lean to one side while holding the opposite arm above your head and then towards the other, raising the opposite arm. Do 10 repetitions on both sides of the body. Many people add weights to side pushups, but they are contraindicated and even risk enlarging the waistline as they increase muscle mass.
- If you're trying to slim your tummy, focus on exercises that cause you to twist and rotate your waist so you don't add bulk to this area.
Part 2 of 3: Changing Your Diet
Step 1. Limit your use of salt
Salt can compromise any weight loss cure, ruining the ability to lose bothersome abdominal fat. Especially in the short term, it's a quick way to limit bloating and get a flat stomach.
- Abdominal bloating often results from water retention which, in turn, results from excessive sodium intake.
- Reduce your sodium intake. Read the nutrition tables to check how much sodium is contained in the foods you consume. However, be careful as labels can be deceiving. Sometimes, a bag of potato chips doesn't seem to cause too much damage until you realize the nutritional values are distributed "per serving" when the bag contains 2, 5. Be realistic about the amounts you want to consume and calculate how much sodium you are consuming.
- Avoid processed foods and don't add too much salt to the foods you consume at the table. Watch out for canned vegetables and soy sauce, as they can be high in salt.
Step 2. Increase your consumption of whole grains
Processed or refined grains, such as white rice and those found in white bread, contain empty calories that are likely to affect the body's hormone levels and increase fat storage. Therefore, to have a flatter stomach, when you can, replace refined grains with whole grains.
- Whole grains are a group of foods that preserve all the natural nutrients of the flours that make up a food in their original proportions. Processed grains, on the other hand, are grains that have been broken, rolled, crushed, cooked or altered, with overall lower nutritional values. Whole-grain products, such as bread and brown rice, contain varieties of wholemeal flours. Other whole grains include barley, buckwheat, oats and quinoa.
- Consuming refined grains promotes a physical process in which blood sugar levels rise and insulin spikes. In these cases, the body is ready to deposit fat with a tendency to accumulate it in the abdominal area.
- Whole foods, rich in fiber, help regulate insulin levels in the body, decrease the concentration of glucose in the blood and consequently reduce the accumulation of fat.
- Buy wholemeal bread, brown rice, oatmeal, and wholemeal tortillas instead of refined wheat varieties. However, always read food labels. Often, foods defined as "wholemeal" are made with mostly refined flours and only a small amount of wholemeal flour. The latter should be mentioned first on the ingredient list if the product is truly wholemeal. Bread made and sold in the oven and not delivered elsewhere is more likely to actually be whole wheat.
Step 3. Eat a high protein breakfast
Protein is the single most important nutrient in weight loss. Eating the right breakfast has been proven to help reduce food cravings. Research shows that the body burns more calories to metabolize proteins than to metabolize fats and carbohydrates. They also show that increasing the protein you consume by 25% helps reduce nighttime snacks and obsessive thoughts about food by 60% by 50%.
Step 4. Stock up on healthy foods
Wholemeal flour is just the beginning. To have a flat stomach and slim waist, most of the calories should come from healthy products.
- Forget industrial and sugar-rich foods. Chips, TV dinners and fast food should be banned from your diet.
- Beans and other legumes are high-quality, protein-rich carbohydrates. Beans tend to make you feel fuller faster and help you burn fat after a workout. Try replacing chicken and beef with black, pinto, or red beans a few times a week.
- Berries, such as blueberries and strawberries, are low in calories and are an excellent source of essential vitamins that help keep the body healthy. Refrigerate a bowl of berries if you need a snack and grab a handful instead of eating pretzels or sweets.
- Nuts are rich in fats that are good for the heart and gives a sense of satiety enough to reduce hunger. Be warned, though: While healthy, it contains a lot of calories, so it's easy to overdo it and end up gaining weight by eating too much.
Part 3 of 3: Changing Your Lifestyle
Step 1. Drink less alcohol
The consumption of alcoholic beverages is not recommended for all those who want to dispose of the fat accumulated in the abdominal area for a variety of reasons.
- Heavy drinkers tend to have a so-called "beer belly," as alcohol releases estrogen production into the bloodstream, promoting fat storage and weight gain.
- Alcohol also increases appetite and at the same time loosens inhibitions and decreases self-control. Often, when you drink a lot, you end up indulging in late night snacks or eating junk food. The calories of alcohol combine with those contained in food, with the result that the calorie intake is multiplied in a single evening.
Step 2. Drink more water
Consuming water during the day has a positive effect on weight loss. If you stay hydrated, you can thin your waistline.
- Numerous studies have found that there is a correlation between water consumption and weight loss. Although experts are unsure why water has an effect on weight reduction, it is supposed to help fill the stomach, promote satiety and discourage overeating.
- Try to drink two 8-ounce glasses of water half an hour before each meal and two more during the day. By drinking before meals, you will fill your stomach, with the result that you will eat less for breakfast, lunch and dinner.
Step 3. Find ways to avoid gaining weight from stress
Stress contributes to weight gain in a number of ways. When we are stressed, we are first of all less likely to eat well and engage in physical activity. Secondly, certain hormones released during times of greatest stress can promote the increase in body fat. Therefore, by finding ways to cope with the tensions of everyday life, you will be able to avoid accumulating unwanted pounds.
- Ask yourself why you eat every time you make something. Do you do it because you are really hungry or because something is bothering you? If the latter is the right answer, find a more effective solution to your problem instead of seeking solace in food.
- Eliminate products that give you a sense of fulfillment at home and in the office. If accessing the foods you consume in times of stress is more difficult, you won't succumb to various temptations so easily.
- Distract yourself if you are tempted to eat under stress. Puzzles, games and reading can be a great alternative to food. You can also do some exercise, maybe a little walk, to manage stress instead of indulging in food.
- Try to relax by practicing yoga, deep breathing, stretching and meditation. Find a better solution to manage stress that best suits your needs, and apply it as soon as you feel like you're overwhelmed by anxiety.
