For some people, having a flat stomach is one of their life’s goals. Achieving this can be difficult even with extensive diet and exercise. However, losing stomach fat and bloat goes beyond fasting and crunches. Apart from fat freezing, are simple but effective ways to get the tummy of your dreams:
Reduce Your Alcohol Consumption
Yes, this is a huge disappointment. However, alcohol could contribute to a bloated belly. This is because of how your liver processes food and drinks. The organ prioritizes burning alcohol instead of fat when you consume your favorite brew or wine. Plus, drinks like beer contain an average of 150 calories. As such, a night of drinking and food can add more fat to your stomach area.
There are also risk factors to your beer belly. Older people are often prone to this because they’re less active and have a slower metabolism. Just stick to one or two bottles or glasses in every occasion or at least drink lighter brews.
Get Proper Shuteye
Research retrieved by the Sleep Foundation found that people who sleep less than five hours per night gained more belly fat than those who slept more than six hours. Another study, published in the Metabolism journal in 2018, found that sleep deprivation can affect the hormones that regulate your appetite, giving you the urge to eat more than usual. It also implied that this increased appetite is to make up for the energy you lost from not getting enough shuteye. While some people find it easy to sleep earlier, others might be stuck in a terrible sleep schedule.
Avoid afternoon naps so that you naturally feel tired and ready to sleep at night. Wind down with a book or exercise and avoid electronics. If you can’t avoid using a phone, use a yellow light filter to make the screen more relaxing on the eyes. Apart from having a flatter stomach, you’ll feel more alert and chipper throughout the day. Talk about a win-win!
Exercise the Right Way
If you’re searching for ways to flatten your tummy, you’re probably already doing exercises like ab crunches and sit-ups. However, those aren’t the only routines that you need to adhere to. Also, you should do cardiovascular exercises.
This involves running, walking, cycling, and swimming. While the results from this might be slow to show, they’re worth it. A study published in the Public Library of Science found that moderate to intense cardio exercise can result in fat reduction, even if you don’t watch your calories.
Take Care of Your Digestive System
Feeling and looking bloated means that your digestive system isn’t doing an excellent job at breaking down your food. Help your gut by eating more fiber like oats, raspberries, oranges, broccoli, and avocado. Probiotics or “good bacteria” can also help balance the bacteria in your gut and reduce belly fat. Probiotics efficient in doing this are Lactobacillus glasseri, Lactobacillus fermentum, and Lactobacillus amylovorus. These often come in pill form and sold in pharmacies. Consult with your doctor first before buying a bottle.
Getting a flat tummy isn’t about starving yourself or tiring yourself from repetitive ab exercises. It’s mostly done through healthy habits. Get enough sleep, cut your booze intake, do more cardio, and take care of your gut. You’ll thank yourself once you finally get the flat but healthy belly you’ve always wanted.