Getting a flat tummy is a battle that you cannot win in a few weeks. There are some quick solutions such as wearing high waisted thong shapewear. However, if you are looking for a solution that can be long-lasting, high waisted thong shapewear cannot help. You have to make some healthy lifestyle changes. Here is what you need to do to achieve a flat tummy:
Cut Calories
Reducing your calorie intake helps in losing weight. However, restricting your calorie intake too much may not help.
Eat more fiber
The presence of soluble fibers in your diet slows down the food passing through the digestive tract. Soluble fibers also absorb more water.
Take probiotics
Probiotics play an important role in weight maintenance and weight loss. The following strains can be very effective in reducing fat from your tummy:
- Lactobacillus gasseri
- Lactobacillus amylovorus
- Lactobacillus fermentum
Do cardio
Do aerobic exercise or cardio if you want to improve your overall health and burn calories.
Drink protein shakes
You can add extra protein to your diet with protein shakes. Protein reduces appetite and helps with weight loss by boosting your metabolism.
Consume monounsaturated fatty acids
These good fats are liquid at room temperature. Having these acids in your diet prevents the accumulation of fat around your tummy.
Limit intake of refined carbs
To get a flat tummy and achieve your weight loss goals, you have to limit your carb intake.
Do resistance training
When you are trying to achieve a flat and toned belly, you cannot ignore the side effects of dieting. This may lead to loss of muscle mass that can be prevented with resistance training.
Do exercises standing
Instead of using a weight machine or sitting, do your weight loss exercises while standing up. You can achieve better results.
Take Apple Cider Vinegar
There are many health benefits of taking Apple cider vinegar. Its acetic acid content helps in reducing the accumulation of body fat.
Walk
The most effective way to improve overall health, achieve weight loss and flatten your tummy is a good combination of exercise and diet. Therefore, you should walk for at least 30 to 40 minutes a day.
Avoid liquid calories
Energy drinks, fruit juices and sugary soda are loaded with liquid calories and sugar. Therefore, avoid these drinks.
Eat single-ingredient, whole foods
Whole, single-ingredient foods are the best for you if you are dieting. These foods contain minerals, vitamins, water, fiber and nutrients.
Drink water
Drinking water increases your metabolic rate and energy expenditure. It also makes you feel fuller if you drink water before meals. Drinking water also reduces belly bloating and relieves constipation.
Practice mindful eating
This practice helps you cope with your physical sensations and emotions regarding hunger and food.
Don’t swallow gases
Soda and other carbonated beverages are responsible for gas in your diet. Bubbles often contain carbon dioxide that causes bloating or stomach distension.
Reduce levels of stress
Stress is one of the causes of binge eating. When you stress a lot, your body releases a stress hormone called cortisol. This hormone is responsible for increased appetite.
Do high-intensity exercise
In high-intensity exercise, there are short breaks in between jumping, sprinting or rowing. It burns fat faster. High-intensity exercise also improves your metabolism.
Eat more protein
Protein is one of the most important nutrients that help in weight loss. The human body burns more calories for the digestion of protein.
Track your meals
Track your meals if you want no unwanted fat around your tummy. You can keep a food diary, and count your calories.
Eat Eggs
A large egg contains only 77 calories. Eggs are very nutritious, high in protein and also help in reducing waist size.
Get sufficient sleep
Getting enough sleep is extremely important for weight loss. If you are an adult sleeping less than 5 hours a night, the risk of weight gain is high in your case. This bad habit will increase your waistline if you are a woman.
Some other tips for achieving long-lasting weight loss results include:
- Intermittent fasting
- Taking fish oil or eating fatty fish every week
- Limiting your intake of sugar
- Replacing some fat with coconut oil
- Strengthening your core
- Drinking green tea or unsweetened coffee
- Avoiding too much alcohol
- Being physically active
If you are looking for a quick solution, wear high waisted thong shapewear. Keep in mind that it will be a temporary solution.