The road to fitness can definitely be a bumpy journey, but there’s one pesky problem area in particular that most people experience: belly fat. You may have lost the weight and gotten your dream physique, but there’s always a little extra in your midsection that’s still hanging around. Studies show that while some fat around your torso is necessary for insulation, excess visceral fat is difficult to reach—and it risks your overall health, to boot!
Following the right fitness tips can help you flatten your belly through maintaining healthy eating habits, getting the right nutrition, and exercising. Doing one of these three things can be effective, but combining all three is the quickest way to a slimmer waistline and better health!
Getting the Right Nutrition
Although diet is a scary word that has become synonymous with cutting out large amounts of calories and specific food, it’s actually more about adjusting your eating habits to get the right nutrition. By eating more of certain things and less of others, you’ll allow your body to function more efficiently by building more lean muscle and burning excess fat.
Here are some things you can focus on in your diet to help target your belly:
Food Rich in Protein
Gym buffs seem obsessed with protein shakes and chicken breasts—and for the right reason too: they’re high in protein!
Healthy eating and nutrition typically start with a look at your protein intake, which usually isn’t enough for most people. Increasing protein sources in your diet will help tremendously with your weight loss since it keeps you full and helps build muscle.
Don’t worry; chicken breast isn’t the only thing high in protein; you can try peanuts, eggs, Greek yogurt, pumpkin seeds, and brussels sprouts to get your protein fix and make your belly flat!
Probiotics maintain a good supply of healthy yeasts and live bacteria in your digestive tract. These can help you release appetite-regulating hormones and increase the number of fat-regulating proteins, both of which can contribute significantly to weight loss.
Food such as yogurt, kimchi, miso, kombucha, and others are great things to try for more probiotics.
Coffee or Tea
Coffee and different varieties of tea, including black, green, and oolong, are known to have positive effects on weight loss. For one, these beverages are naturally low in calories, so consuming them without sugar can aid in weight loss due to fewer calories consumed. Caffeine also helps your energy levels by inhibiting adenosine receptors, enabling you to feel more energized, awake, and ready to expend more energy.
Vinegar has been shown to reduce body fat mass and promote overall weight loss. By consuming small amounts of vinegar, such as apple cider vinegar, you can help your weight loss journey along. Try using it in dressings and dips, or, if you’re daring and brave, drink a few teaspoons of it mixed with honey in a glass of water!
Exercises to Help with Weight Loss
There are also several exercises that you can do to flatten your belly. Remember, this takes consistent effort over time, so doing even a little workout every day is much better than going hard at it just a couple of times a month!
The two most effective exercises you can do are cardiovascular and resistance training. Anything from running, brisk walking, biking, and rowing counts as aerobic (cardiovascular) exercise. Resistance training can be done even with your own body weight and help in flattening your abdomen. Try alternating sit-ups, planks, and bicycle crunches every day to target different ab muscles for a well-rounded workout!
Don’t forget to mind your lifestyle, too, by getting enough sleep, avoiding stress, and portioning your food (use smaller plates!) to make your weight loss method a holistic process.
Some fitness tips articles will have quick-fix solutions on getting a flat stomach, but the only proven and effective way to shed the pounds is to combine a good diet with exercise and the right lifestyle. Talking to your doctor or a nutritionist may help you reach your goals faster and in the healthiest way possible. Remember, the true way to skinny health and wellness should be a well-rounded approach while keeping your best health in mind!
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