How to get a flat stomach in 7 steps
How to get a flat stomach in 7 moves
Keeping a diet alone is not enough to achieve a flat stomach. You need to change your daily habits, whether they are related to eating, sleep or exercise. Below you will find some tips to lose weight and get into shape.
Sleep at least 6-7 hours per day
According to a study published in the journal “Sleep Medicine”, people who sleep less than six hours or more than eight hours per night are more likely to rapidly gain weight and accumulate fat in the abdomen. Especially, those who sleep less than six hours -that is to say, those who don’t sleep enough- tend to store more belly fat.
Prefer high-fiber foods
A study published in the journal “Obesity” revealed that daily fiber intake can reduce belly fat over time. Fiber helps us lose weight as they make us feel satiated and therefore we eat less. In addition, they block the absorption of cholesterol contained in various foods. Fiber-rich foods include: fruits (pear, plum, kiwi, fig, strawberries), vegetables (cabbage, lettuce, carrot, broccoli, artichoke, greens, spinach), pulses and nuts. Daily fiber intake should be approximately 25grams a day.
Drink plenty of water
Drinking lots of water helps reduce calories from sugar and saturated fats. If you drink about 1-2 litres of water per day, you drastically reduce your caloric intake and, by extension, your abdominal fat.
Incorporate exercise in your life
It is virtually impossible to have a flat stomach without exercising! The most effective exercises are the regular crunches and the plank. Even 20 minutes of exercise per day are enough to get rid of the abdominal fat. Some examples of exercises are brisk walking, jogging or a sport you enjoy.
Reduce your carbohydrate intake
If you want to reduce fat and increase protein, you have to reduce carbohydrates. Refined grains, starch and sugars have a high glycemic index that causes sudden weight gain and obesity. By reducing carbohydrates, you can prevent stomach bloating.
Increase your protein intake
An average protein intake keeps the metabolic rate high. So, after a diet, you can more easily maintain your metabolic rate if you eat foods high in protein (beef, chicken, tuna, eggs, salmon, quinoa, turkey, soy).
Follow a special diet
If you cannot stick to a diet, a very efficient solution is to consult a dietitian.
Visit a dietician today!