Living with excess fat around the midsection can lead to several chronic conditions such as cancer ( 1Trusted source). If you have excess abdominal fat and are looking for ways to reduce it, you will likely find it difficult.

One, your stomach’s size (or “flatness”) can be affected by many factors, such as the time of day and whether you exercise regularly.

Numerous older studies also found that spot reduction, or targeted fat loss in one body area, is impossible ( 4Trusted source5Trusted source).

This is because fat cells can be stored all over the body and used to generate energy for exercise from any body area ( 6 and 7TrustedSource).

Many strategies can help you lose weight and increase muscle growth. Combined with a healthy diet and a lifestyle promoting health, this strategy could help reduce belly fat and improve overall health.

These techniques may help get a flat stomach:

Consume more fiber, particularly soluble fiber 

Soluble fibers absorb large amounts of water and slow food’s passing through the digestive system.

This can delay stomach emptying and cause you to feel fuller between meals ( 13Trusted source).

Soluble fiber can reduce the calories your body absorbs from food. ( 14Trusted source).

Research suggests that eating more soluble fiber may be linked with a less visceral fatty acid, which wraps around your organs, especially the abdomen, and can lead to many chronic conditions ( 1Trusted source15Trusted source).

Oats, fruits, and barley are all good sources of soluble fiber.

Adding cardio to your workout routine is great for your health

Cardio (also known as aerobic exercise) is a great way to lose weight, improve your health, and increase your fitness.

Studies have also shown it to be very effective in strengthening your midsection and reducing belly fat ( 21Trusted Source 22TrustedSource23Trusted source).

Research suggests that you should do 150-300 minutes of moderately to vigorous aerobic exercise per week ( 24Trusted source25Trusted source).

Cardio can be described as running, brisk walking, or biking.

Carb intake reducing

The body gets energy from carbohydrates. But, not all carbs are equal. Carbs, for example, white bread and white pasta, are converted to sugar by the body. The body stores excess glucose as fat if it consumes more than necessary.

You should limit refined carbs to reduce the fat around your midsection.

Carbohydrates are vital for energy, so people should still consume whole-grain versions.

Increase protein intake

Protein is a building block for the body to repair and build muscle. So for longer periods, your stomach will feel full.

A small study from 2012 found that people who eat high-quality proteins like eggs, beef, and milk have a lower abdominal fat percentage.

Exercises should be done standing up, not sitting.

When lifting weights or performing resistance training, it is best to stand—at the same time, doing certain movements such as bicep curls or bicep curls and standing while lifting can help you engage your core.

This can strengthen your core muscles and trim your stomach area.

Regularly go for walks

Exercise combined with a healthy diet is a great way to lose weight and improve overall health.

Studies have shown that exercise is not necessary to achieve health benefits.

Walking has been shown to reduce body fat and fat around the midsection in people who already have obesity ( 50Trusted source51Trusted source).

One study found that people with obesity walked 12,000 steps per day, walked 3 miles per week, and saw a reduction in visceral fat and decreased hip circumferences after just eight weeks ( 51Trusted source).

Reduce stress

Obesity can be caused by stress. Stress can be the reason for the hormone Cortisol.

There are many ways to reduce stress.

  • Aerobic exercise
  • Talking with a loved one
  • Try mindfulness activities
  • prioritizing important tasks
  • Enjoy a vacation or a short break
  • Don’t commit to too many events or projects
  • Spending time on a hobby you enjoy

Limit sugary drinks

Sugar-sweetened drinks like soda, sweet tea, and fruit juice are high in calories and have added sugar.

These drinks can consume in large quantities, increasing calories and weight gain ( 52Trusted source).

Because liquids have a lower impact on hunger than solid foods, this is why. It is easier to eat too much.

These drinks also contain fructose, linked with increased belly fat and weight gain.

Drink enough water

Water intake can reduce water retention and bloat. These can make someone’s stomach look larger.

Water, before you eat, is a great way to fill up and keep your portions in check.

Water can be drunk as is, or you can add citrus fruits or cucumbers to make it more flavorful.

Enough Rest

It is important to get enough quality sleep every night for weight management.

A study that looked at 12 months of data found that better quality sleep was linked to weight loss and fat reduction (89Trusted source).

A small study of 36 people found that people who eat low-calorie diets lose less fat when they sleep less for five nights per week ( 90Trusted source).

One study found that sleep deprivation is associated with an increased risk of obesity ( 91Trusted source).

Adults should get at least 7 hours of sleep per night to have good health and maintain a healthy weight.

The Bottom Line

The major weight-loss operation of the gastric sleeve is to remove up to 80% stomach—the most common form of bariatric surgery implemented in America.

The procedure involves several steps. These include counseling, weight loss, nutritional education, LOSE BELLY FAT, and counseling. In addition, people will need to take certain medications and supplement for their lives after recovery. This can take up to six weeks.

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