Have you ever wondered how some people keep a slim figure and a flat stomach? Most likely, consciously or not, they are shrinking their stomach. It is quite easy to do.
Steps
Method 1 of 4: Keep Your Hunger Under Control
Step 1. Eat more frequently
The real trick to losing weight is to control your hunger. And the easiest way to do this is to eat more often. Eat small, frequent meals and you will find that you eat less food overall. It also makes it easier for you to eat healthier foods.
Step 2. Eat slowly
This gives your body time to metabolize food and lets you know exactly when you are full. For example, try taking half an hour to eat instead of fifteen minutes.
Step 3. Drink black tea or coffee between meals
We often eat not because we are hungry, but because we are bored or want to eat. Get in the habit of analyzing your hunger. If you are not really hungry, or it is not meal time, try drinking tea or coffee (without milk or sugar). This will give your stomach something to work on, but which is low in calories.
Method 2 of 4: Change Your Diet
Step 1. Create a calorie deficit
Calories are the measure of the energy that our body uses. We eat food to get the energy and nutrients needed to make our body function. But if we take in more calories than necessary, the body tends to store them in the form of fat (thus gaining weight). You consume fewer calories than you need to force your body to burn the extra calories.
Step 2. Eat a balanced diet
The food pyramid you studied in school makes sense. Following a balanced diet is important to ensure the body all the nutrients in the right quantities and to feel good and fit. Try a diet consisting of 30% healthy carbohydrates, 20% fruit and as much vegetables, 10% dairy and meat, and as little fat and sugar as possible.
- Healthy carbohydrates include rye, quinoa, oatmeal, rice, and other nutrient-rich grains.
- When incorporating fruits and vegetables into your diet, make smart choices. Not all fruits and vegetables are healthy. Try to eat citrus fruits rather than fruits like apples (which are high in sugar and relatively low in nutrients). When choosing vegetables follow the general rule that the greener the better. Avoid lettuce salad and prefer cabbage, rocket, or spinach.
Step 3. Eat more lean protein
Protein gives you energy and nutrients. It is important to eat lean proteins such as chicken, beans, lentils and eggs, even if, like many protein sources, they have a large amount of fat.
Step 4. Eat less unhealthy fat and unnecessary calories
Avoid saturated and unsaturated fats (which are always indicated on food labels). These fats are harmful and can cause weight gain. Unnecessary calories are those that are almost devoid of any nutrients and should be avoided.
- Foods high in saturated and unsaturated fats include margarine, potato chips, crackers, industrial baked goods, frozen foods, coconut, butter, processed meats, and a number of other similar foods.
- Examples of useless calories are white bread, chips, biscuits, jam, fruit juices (even natural ones!), Sodas, most breakfast cereals, and a host of other similar foods.
Step 5. Make smart food choices
Eat more nutrient-rich foods. These can help you feel fuller and give your body everything it needs to stay strong and healthy. Healthy foods include broccoli, salmon, quinoa, lentils, olive oil, eggs, cabbage, and edamame (soy beans).
Method 3 of 4: Exercise to Reduce Fat
Step 1. Do aerobic exercise
Unfortunately, there is no specific specific exercise for the belly. You can't lose weight only in that area, but you have to lose weight almost everywhere if you want to reduce your belly. But with a good diet and some exercise, it will be easy. Aerobic exercise is ideal for burning calories and helping to lose weight.
- Try swimming to burn calories and lose weight.
- You can run, jog, or just walk to burn calories.
- Cycling is a great way to shrink your tummy.
Step 2. Get enough movement
It is important to train for at least ten continuous minutes, less is not useful for burning calories. You can also practice for at least 30 minutes a day. An hour would be better. The more you train, the more progress you will see.
Step 3. Exercise regularly
If you want to lose weight, regular exercise is important. This does not mean that you have to train every day, but not even once a week or every now and then, when you feel like it. Sporadic activity does not really lead to results.
Method 4 of 4: Diet Model and Training Plan
Step 1. Have a healthy breakfast
Balance healthy dairy, protein and carbohydrates in the morning for a caffeine-free energy boost. You can toggle between these examples of breakfast choices:
- 1 cup of strawberry yogurt, 1 large banana, and 1 cup of cooked oatmeal.
- 1 cup of lean ricotta, 1 or 2 oranges and 1 wholemeal donut.
- 50 grams of bacon, 1 cup of kiwi, and two pieces of wholemeal toast.
Step 2. Have a healthy lunch
For many people, lunch consists of a short break and eating something that is not very nutritious and quick. Stay strong and make healthy choices! Alternate these three options for lunch:
- Turnip greens salad with lentils and onions. Use a low-fat dressing.
- Wholemeal sandwich with chicken, hummus (chickpea cream), and cucumber.
- Rye sandwich with rocket, salmon and mozzarella.
Step 3. Have a healthy dinner
Eat little and try to have dinner as soon as possible. Your body cannot burn enough calories if you eat right before bedtime. Examples of healthy dinners include:
- Pan-seared lemon salmon, steamed broccoli, garlic and roasted potatoes.
- Quinoa with steamed cabbage and lean chicken.
- Grilled halibut fish and spinach salad with low-fat dressing.
Step 4. Make healthy snacks
Eat a snack between meals so you don't get hungry like a lion. This will also help your body choose the best foods. Examples of healthy snacks include:
- Cherry tomatoes and green beans.
- 1 cup of pumpkin seeds, almonds or walnuts.
- Lean ricotta and apples.
Step 5. Physical activity
Exercise at least an hour a day if you can. You don't have to do it all at once. Do cardio exercises for at least ten minutes at a time to make sure you are burning calories. Here are some example exercises (try doing all three every day):
- Do 4 minutes of forearm pushups (plank), 2 minutes of squats, and 4 minutes of jumping jacks when you wake up.
- Go for a half hour jog if you have time before going to work.
- Ride your bike (or even exercise bike) for half an hour when you get home.
