Do you sometimes feel like no matter how hard you try, that lower abdominal fat just won’t budge? Well, have no fear! You’re not alone in your struggle to reduce belly fat. It can be a challenging task – but with the right strategies, it is definitely achievable. In this article, I will share some tips to help flatten your belly. So let’s get to it.
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1. Increase protein intake
Eating more protein can help burn both visceral fat and subcutaneous fat. Protein helps to boost metabolism, which encourages the body to burn calories efficiently. Also, eating foods that are rich in protein can help increase satiety or feeling full. This helps prevent overeating, which is important for weight loss. In particular, good sources of protein include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds.
2. Avoid processed foods
Processed foods such as white bread, pastries, and sugary cereals can contribute to a higher risk of belly fat. Avoiding these types of food is recommended for controlling the size of your waistline.
3. Cut down on sodium
Eating too much sodium can lead to an increase in belly fat. Too much salt can also cause water retention and bloating, which can make a belly look more swollen. Aim to consume no more than 2,300 milligrams (mg) of sodium per day for best results. That’s about one teaspoon (tsp).
4. Avoid eating late at night
Going to bed with a full stomach is not an ideal situation for losing belly fat. Eating late at night increases the chances of food being converted into fat and stored in your body due to low metabolism levels at night time, which can contribute to a bloated belly and unwanted weight gain that is difficult to lose. Try to have dinner at least two hours before sleep. If you are hungry, have a cup of warm milk or tea without sugar.
5. Drink plenty of water
Water is essential for flushing out toxins from the body, regulating metabolism, and keeping your digestive system healthy. Drinking enough water also helps in controlling food cravings which can help you reduce bloating and belly fat. Aim to drink 8–10 glasses of water per day, or add freshly squeezed lemon juice to your water for extra flavor.
6. Do cardio exercises
Cardiovascular exercises, such as running, walking, cycling, rowing, and swimming, are highly effective at burning fat. These exercises not only help reduce belly fat but can also improve overall physical fitness.
7. Include abdominal exercises in your workout routine
Specific abdominal exercises, such as planks, crunches, and Pilates, can help strengthen your core muscles and burn excess belly fat. Try adding them to your workout routine to get a flatter stomach tone.
8. Get enough sleep
Not getting enough sleep can affect your body’s hormones and lead to an increase in belly fat. Studies have found that people who don’t get enough sleep tend to gain more weight than those who do. In other words, get your Zzzs! Also, aim for at least 7–8 hours of sleep per night.
9. Reduce stress levels
Stress is one of the main culprits behind weight gain and belly fat. So, it’s important to keep your stress levels in check if you want to flatten your belly. Try to practice mindfulness or meditation, which can help reduce stress levels.
10. Cut out sugary drinks
Soda and other sugary drinks are packed with empty calories that can lead to weight gain, especially in the stomach area. Research suggests that reducing added sugars in the diet is one of the most effective ways to get rid of excess fat around the midsection. So, if you’re trying to flatten your belly, try drinking water or unsweetened tea instead.
11. Eat high-fiber foods
Fiber helps to keep the digestive system working properly, which can reduce bloating and fluid retention. Eating more high-fiber foods such as oats, beans, peas, lentils, whole grains, nuts, and seeds have been linked to a reduced risk of belly fat. The simple truth is, increasing fiber intake may help you feel fuller for longer and reduce the desire to eat between meals. Try adding more fiber-rich foods to your diet and see if it helps flatten your stomach.
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