Belly fat is one of the biggest concerns for fitness enthusiasts and dieters alike. Unfortunately, there is no magic cure for a flat stomach, and some people are especially prone to having a round stomach in the middle. Genes can make you prone to having a round belly because of the shape of your internal organs or the way your body distributes fat. However, you can do several things if you want to get a flat stomach. You should focus on diet and the basics of weight loss to reduce overall fat so that you will have a flat and toned stomach.
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Part 1 of 3: Exercise to Lose Belly Fat
Step 1. Focus on the whole body
Spot reduction or fat reduction in one particular area is just a myth in losing weight. Toning certain areas of your body, such as your stomach and arms, can make those areas look slimmer and slimmer, but you have to focus on the whole body if you want to lose fat.
- Losing weight and keeping it off involves a low-calorie diet and moderate exercise for 60 minutes a day, such as brisk walking. Usually, the first part that will decrease when you are on a weight loss program is belly fat. Regular high-intensity aerobic exercise tends to result in a slim waist.
- Another exercise that is also good for losing belly fat is circuit training because it can reduce fat throughout the body. You can search the internet for circuit training or join a gym. The workout will be divided into circuits that incorporate a variety of cardio exercises. The circuit is carried out continuously, without any breaks between circuits. A good circuit workout will increase your heart rate and strengthen your muscles, shifting your focus to the rest of your body, not just your stomach.
Step 2. Build the muscles in your midsection
To tone your abs, focus on your midsection by doing exercises that target your abs. This may not help reduce fat, but it can make a skinny stomach become firmer and flatter. It can also increase the effectiveness of the exercises you are currently doing, so you can burn more calories during your normal routine.
- Crunch is a classic exercise to strengthen the midsection. Lie on your back and place your feet against the wall at a 90 degree angle. Cross your arms over your chest, lift your head and shoulders forward and inhale three times, then lower your body back down. Repeat.
- Planks are another popular exercise for the midsection. Get into a push-up position with your hands under your shoulders. Keep your legs straight behind you with your feet together. Instead of lowering your body for a push-up, stay in this position for as long as possible. Challenge yourself with each exercise to stay in this position for a longer time.
- Exercise routines such as yoga and Pilates focus more on the muscles of the midsection. You can join an exercise class or search the internet for tutorials. Many sports fans and YouTubers post tutorials on yoga and pilates that are easy to follow and can be done at home. You just need a mat and regular gym clothes.
Step 3. Try doing a side bend
While it's impossible for you to lose fat in only certain areas, there are some exercises that focus on the abdominal area. Side bend exercises can increase blood flow to the abdomen which can increase oxygen levels and can help increase muscle mass, so that it will tighten the stomach. It can also help you to strengthen your body as a whole, so your workouts become more efficient and pain less.
- Bend your body to the side while holding your other arm above your head, then bend your body to the other side with your hand still raised. Do this movement until you have done 10 stretches on both sides of the body. Many people use weights when doing side bends, but this is not good for the muscles and can make the waist bigger because of muscle building.
- If you want to reduce your waistline, focus on exercises that require you to twist and turn your waist, so that no muscle mass builds up in your waist.
Part 2 of 3: Changing Your Diet
Step 1. Limit the use of salt
Salt can have a negative effect on your weight loss exercise routine because it can interfere with your body's ability to get rid of belly fat. Especially in the short term, this is a quick way to get a flat stomach.
- A bulging stomach is usually caused by excess fluid. Storage of fluids in the body is related to the intake of large amounts of sodium.
- Reduce sodium intake. Read labels on food packaging to see how much sodium is in the product you are consuming. However, be aware that food labels can be deceiving. Sometimes a bag of chips seems harmless if you don't realize that the nutritional information is written "per serving," and one bag can contain 2.5 servings. So pay attention to the amount of product you want to consume and calculate the amount of sodium you will consume.
- Don't eat processed foods and add too much salt to your diet. Be careful with soy sauce and canned vegetables, as they can contain a lot of salt.
Step 2. Eat whole grains
Refined grains, such as rice and white bread, only contain empty calories that can affect hormone levels in the body and make the body produce excess fat. If possible, replace refined grains with whole grains for a flat stomach.
- Whole grains are a food group that contains all naturally occurring food nutrients in their natural proportions. Refined grains are grains that have been broken, ground, ground, cooked, or processed, so that their nutritional value is reduced. Some examples of whole grains include whole-grain breads, brown rice, barley, oats, buckwheat, and quinoa.
- Eating refined grains can trigger processes in the body that make blood sugar and insulin levels rise sharply. When this happens, the body will prepare to store fat, and it will usually be stored in the stomach.
- Whole grain foods that contain lots of fiber can help control insulin levels in the body. These foodstuffs lower overall blood glucose levels, resulting in less fat accumulation.
- Buy whole-grain breads, oatmeal, brown rice, and whole-grain tortillas to replace processed foods. Always read the labels on food packaging. Products that are labeled "whole wheat" sometimes secretly contain a lot of processed wheat with only a small amount of whole wheat. Whole wheat flour should be in the order first in the list of ingredients in products that are actually made from whole grains. Bread that is made in a bakery and not shipped from elsewhere is most likely actually made from whole grains.
Step 3. Buy healthy foods
Whole grains are just the beginning. To get a slim and flat stomach, your calorie intake must come from healthy foods.
- Get rid of sugary and processed foods. Avoid eating potato chips, instant food, and fast food.
- Beans (a type of legume) and other legumes are high quality carbohydrates that contain protein. Beans can make you full faster and help burn fat after exercise. Try replacing meats such as beef or chicken with black beans, pinto beans, or kidney beans for a few days a week.
- Berries, such as strawberries and blueberries, are low in calories and are a great source of essential vitamins that can keep your body healthy. Keep a bowl of berries in the fridge as a snack to replace candy or pretzels.
- Nuts are high in heart-healthy fats and keep you full, which can reduce cravings. But you have to be careful. Although healthy, nuts are high in calories and can cause you to accidentally overeat and gain weight if you overeat.
Part 3 of 3: Changing Your Lifestyle
Step 1. Drink less alcohol
Alcoholic drinks are not very good for people who want to lose belly fat for various reasons.
- Heavy drinkers tend to have a stomach known as a "beer gut" or "beer belly." This happens because alcohol releases estrogen into the bloodstream, so the body will bind fat and make weight gain.
- Alcohol also increases appetite and simultaneously decreases self-awareness and self-control. Binge drinking usually ends by eating snacks and junk food until late at night. Calories from alcohol will be combined with calories from food, so your calorie intake will increase dramatically in just one night.
Step 2. Drink lots of water
Drinking water throughout the day will have a positive impact on weight loss. Adequate fluid intake makes your waist slimmer.
- Several studies have found a link between water and weight loss. Although scientists don't know for sure why water has a positive effect on weight loss, it is suspected that water can help fill the stomach cavity. This makes you feel full and less likely to overeat.
- Aim to drink two glasses (236 ml) of water 30 minutes before eating and two more glasses throughout the day. Drinking water before a meal fills your stomach so you'll eat less at breakfast, lunch and dinner.
Step 3. Find ways to avoid weight gain due to stress
Stress can make you gain weight for a variety of reasons. When we are under stress, we tend not to eat and exercise properly, and certain hormones that are released when a person is under stress can cause fat to build up in the body. Look for ways to deal with stress so that you avoid weight gain caused by stress.
- Ask yourself why you eat every time you prepare a meal. Do you eat because you are really hungry or because you are thinking about something? If the answer is the latter, find a more effective way to deal with the problem, because this is not an eating problem.
- Get rid of good food from home and office. If you don't have food nearby when you're stressed, it's easier to avoid the temptation to eat food.
- Get busy if you're tempted to eat when you're stressed. Some alternatives to forgetting food include playing puzzles, games, or reading. You can even do light exercise, such as a short walk to overcome your appetite.
- Consider doing relaxation activities such as yoga, deep breathing, meditation, and stretching. Find a stress management method that works for you and practice those methods when stress symptoms start to appear.
