Most people with excess body weight carry the majority around their midsection. This fat is a risk factor for various health conditions, such as type 2 diabetes and heart disease, therefore, the quicker you get rid of it, the better.
Fat around the belly can be harder to lose and even with exercise and diet, and is often the last part of the body that slims down.
But, there are many ways a person can use to tone their stomach and reduce overall fat. Here are some ways on how to get a flat belly, fast|
Best Ways to Get a Flat Stomach:
1. Do Cardiovascular Exercises
Doing some cardio, or aerobic exercise, is a great way to burn calories, while also improving your overall health.
Also, studies have reported that it is very effective at strengthening your midsection, while also reducing your waistline .
Studies usually recommend doing 150–300 minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20–40 minutes per day (26Trusted Source, 27Trusted Source).
Examples of cardio include running, brisk walking, biking and rowing.
2. Eat More Fiber, Especially Soluble Fiber
Soluble fibers absorb large amoint of water and slow down the passing of food into the digestive tract.
This has been shown to delay stomach emptying, causing your stomach to expand and make you feel full.
Also, soluble fiber may decrease the number of calories that your body is able to absorb from food.
By consuming soluble fiber, you are also less likely to accumulate fat around your organs, therefore reducing your waist circumference and your risk of several diseases.
An observational study have shown that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years.
Good sources of soluble fibers include flaxseeds, oats, legumes, avocados, blackberries and Brussels sprouts.
3. Limit Your Intake of Refined Carbs
Carbohydrates are a source of energy for the body, but, remember that not all carbs are equally healthful. The body transforms certain carbs, including white pasta, and white bread into glucose. When a person consumes more glucose than is necessary, then the body stores the excess as fat.
A person who is looking to reduce the amount of fat around their midsection should limit their consumption of refined carbs.
Because carbs are essential for energy, you should still eat healthful, and whole-grain varieties.
4. Do Resistance Training
Doing resistance training can help ensure that a person who is cutting back on calories does not lose muscle mass. Also, developing muscle mass can help the body burn more calories while at rest.
Common types of resistance training include weightlifting and doing exercises that use body weight, including lunges and squats.
You can do resistance training by itself or in conjunction with cardio. The results of a study in obese adolescents suggest that combining both cardio and resistance training is an effective way to reduce body fat.
5. Drink Protein Shakes
Protein shakes are one easy way to add that extra protein into your diet.
Getting enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially from your midsection.
Also, studies have suggested that adding protein shakes into your weight loss diet may be especially effective at reducing your waist circumference.
- This 10-Minute Exercise Will Flatten Your Stomach Quickly
- How to Have a Flat Belly in 3 Easy Ways
- Burn Your Excess Fat in Just 4 Days With This Drink!
photo credit: pixabay