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05.07.2022How to Get a Flat Stomach
Upd: 21.09.2022
Intro: Learn How to Tone Your Stomach
Contrary to common individuals’ opinion, keeping a flat stomach depends not only on working out; in fact, eating a balanced diet and maintaining a healthy lifestyle may even impact your stomach more. Give more attention to toning your stomach and abs with a few key workouts if you want rigid abs and a sharper core.
To shed some pounds of fats around your midsection, endeavor to combine your workout with a nutritious diet. Remember that the essential thing is to be healthy and satisfied with your appearance. Thus, obtaining a flat stomach takes time and effort, especially if you have a lot of belly fat.
Considering a dedicated gym plan and a healthy diet will help you achieve a flat tummy, allowing you to confidently remove your shirt at the pool or beach as a guy or wear attractive clothing as a lady. If you desire a flat stomach, hop in. Let’s take this ride together!
Portrait of Your Health: Toned Stomach vs Flat Stomach
Having a flat stomach primarily means seeing the contours of your abdominal muscles through your skin. In addition, a flat stomach indicates small fat deposits in your midsection. Thus, you are not only more likely to accept your body but also protect yourself from many different diseases, from mental to immune.
Remember, you cannot lose body fat in a specific body part. That is why stomach abs where fat is not the first thing to go, is a portrait of your self-care.
It is proven that more and more often, the presence of fat in the abdomen can be a risk factor for developing various chronic diseases, such as cancer and heart disease.
A study by scientists from the American Heart Association showed that women with fat deposits in the abdomen are at greater risk of heart disease than men. Women aged 25-45 who had excess fat in the stomach had a 10% to 20% higher rate of heart attacks than average.
How to Get a Flat Tummy Fast Naturally
If you desire to get a flat tummy fast naturally, it’s 100 percent possible, but it requires adherence to certain practices that work for many people. These can help you get a flat tummy naturally in one week or two weeks with consistency.
- Add Veggies and Fresh Fruits to your Diet
Calorie reduction is one of the best and easiest ways to lose belly fat. Make sure you add enough vegetables and fresh fruit to your food each time you eat. To shed off those belly fat, opt for veggies and leafy greens.
- Take Enough Liquid
It is highly recommended that you take eight glasses of water every day. It keeps our bodies hydrated and satisfied throughout the day. Water is necessary to hydrate our bodies and plays an important part in blood pressure regulation and body temperature regulation. As a result, regular water helps moderate hunger, which helps lower overall intake while also helping tummy fat loss.
- Reduce Alcohol Intake
Many studies have linked increasing alcohol consumption to increased belly fat. So, to normally lessen that bothersome fat, we should reduce or limit our alcoholic liquids. Any alcoholic beverages are usually blended with sugary, sweetened drinks. As a result, combining alcohol and sweets raises the risk of belly obesity. Women should not consume more than a glass of alcohol per day, while males should consume no more than two glasses per day, according to specialists.
- Do More of Fiber
Beans, fruits, legumes, whole grains, and veggies, as well as high–fiber foods, provide a wide range of nutrients that benefit our weight reduction journey in many ways. Furthermore, specialists recommend eating fiber in proportion to our gender and age for safe and effective benefits.
5 Steps How to Get a Flat Stomach in a Week
Although it seems that seeing a flat stomach in the mirror in a week is a mission impossible, it has been proven that discipline and changing daily habits can give you the desired result even in seven days.
“If on Monday morning you wake up with a bloated stomach, then most likely the food you chose on the weekend is to blame. Excessive food intake for two days in a row can easily lead to a weight gain of three kilograms,” – explains Cary Gans, MD.
By changing your routine, you can lose the fat as fast as you gained it.
Flat Stomach Tips for Sunday
Step 1 – Eat. Pray. Drink water.
You need to drink at least 2 liters daily because water is good at removing toxins. This way, you help your body maintain proper fluid balance and stop water retention, which is the leading cause of bloating. Also, a sufficient amount of water provokes a feeling of satiety.
Moreover, water breaks down fats for energy and moves nutrients to the muscles to support metabolism.
Step 2 – Less stress, more sleep.
Stress can cause excessive production of cortisol, contributing to weight gain in the stomach abs.
Sleep is vital for overall health and can even help you get a flatter stomach. Studies have linked sleep to the accumulation of belly fat, so aim for the recommended sleep duration of 7 to 9 hours.
Step 3 – A little less and a little more often.
1-week flat stomach can be realistic if you eat small but frequent meals. They will take up less space in your stomach. Therefore, it will not expand. Regular small meals will support your metabolism.
In addition, eat foods high in potassium, a natural diuretic that reduces swelling and helps fight water retention in the body.
Step 4 – Say goodbye to salt.
Avoid salt, processed foods, and salt-based seasonings. After all, salt is the most accessible and prominent source of sodium.
High sodium intake can increase blood pressure, and high blood pressure causes the release of the stress hormone cortisol, which disrupts metabolism. In addition, it is salt that retains water in the body the most and becomes a real enemy for your small waist flat stomach.
Step 5 – Exercise moderately but daily.
Studies show that moderate physical activity helps to eliminate gas and relieve bloating. That’s because an increase in heart rate and breathing stimulates the natural contractions of the intestinal muscles, helping to prevent constipation and gas accumulation, and speeding up digestion.
How to Have a Flat Tummy Without Exercise
Good news! You can have a flat tummy and tight abs without exercising with the following lifestyle practice.
- Always Take Early Morning Warm Water and Lemon Juice
Adopt the lifestyle of taking warm water and lemon juice first thing in the morning before breakfast. Instead of drinking a cold lemonade, boil a cup of warm water and squeeze in your lemon juice. Consistent intake will help reduce gut inflammation which helps you put your weight in check.
- Sleep Early
If you get enough sleep, your body will be well-rested, lowering your metabolism and allowing you to absorb nutrients from your food better. It will also keep you from nibbling late at night. So getting at least 7-9 hours of sleep is a great way to start getting in shape. Sufficient sleep keeps your mind active.
- Slow Eating Helps With Flat Tummy
Slowing down your eating can help your digestive system. Slower eating allows you to break down food molecules into smaller, more readily digested chunks, allowing your stomach to utilize nutrients and separate trash properly. However, this will also keep you from overeating. Slow eating helps you with being able to eat a little.
- Consider Juice Cleansing
Consider a juice cleanse if you want to feel better on the inside—juice cleansing aid in debloating, bodily resetting, and energy replenishment. If a juice cleanse isn’t your thing, combine it with a liquid and soup cleanse. Packed with nutrient-dense superfoods, the Press London version includes you taking four fluids each day to keep you feeling fuller and energized.
Also, read – What Comes Out Of Your Body When You Detox
Top 10 Foods to Avoid for Flat Stomach
1. Sugar and artificial sweeteners.
First, foods high in sugar are high in calories and have low nutritional value. Excess calories in sweets lead to the accumulation of fat around the abdomen.
High sugar content also leads to the fact that the blood glucose level drops and then rise sharply. This reduces energy levels and increases appetite.
Secondly, there is a close relationship between artificial sweeteners and weight gain. Studies have shown that non-nutritive sweeteners (in particular aspartame, acesulfame-K, and sucralose) block the enzyme that increases insulin sensitivity. And reduced insulin sensitivity almost always leads to the accumulation of fat in the abdomen.
Try to flat stomach 30-day challenge diet without yogurts, sweets, energy/protein bars, diet sodas and juices, puddings, canned fruit, etc.
2. Alcoholic beverages.
Alcohol is an inflammatory agent and it can cause gas. It is also extremely dehydrating, which encourages the body to retain as much water as possible.
In general, alcohol suspends fat metabolism. Everything you eat remains in the intestines until the body breaks down the alcohol.
3. Refined carbohydrates.
Refined carbohydrates with low fiber and nutritional value have been scientifically proven to increase belly fat.
According to a study published in the journal Missouri Medicine in October 2016, a diet high in refined carbohydrates increases the risk of metabolic syndrome, which is accompanied by the appearance of excess belly fat.
Try flat belly diet avoiding white bread, pasta, pastries, white rice, pizza, potato chips, French fries, ice cream, wraps, buns, tortillas, waffles, muffins, and pastries.
4. Dangerous trans fats.
After learning about the dangers of trans fats, the US Food and Drug Administration decided to phase out all partially hydrogenated oils from manufactured and processed foods by 2021.
An old study published in the journal Nature Reviews Endocrinology in 2009 showed that trans fats are indeed very dangerous for the body. Consumption of trans fats not only increases abdominal fat, but also increases the risk of insulin resistance, as well as metabolic syndrome, and increases the risk of chronic inflammation.
Forget about eating the following products if you really want flat abs: crackers, semi-finished products, margarine, and industrial confectionery.
5. Sodium-rich foods.
Sodium causes the body to retain water, so it mainly causes bloating. The daily allowance of sodium is 1,500 mg.
According to the Center for Disease Control and Prevention, most people consume more than 3,400 mg of sodium per day, instead of the recommended amount. It makes you retain water, thus bloating your stomach.
Avoid sausages, pickles, smoked meats, olives, processed cheese, soy sauce.
6. Caffeine.
Caffeine is not actually a food, but is still the most consumed stimulant, and is often responsible for increasing belly fat. First of all, it reduces insulin sensitivity.
Caffeine is associated with increased levels of cortisol (the stress hormone). When this turns into a chronic process, it leads to losing stomach abs.
7. Milk and dairy products.
With age, many people suffer from lactose intolerance. This has its consequences: digestive disorders, and deterioration of the stomach. Therefore, dairy products cause chronic gas and bloating in many people.
8. Rapeseed, soybean, and corn oils.
When a person consumes too much refined vegetable oil, the amount of omega-6 fatty acids in the body increases. This actually contributes to the development of inflammation in the body. And this is a real barricade to have flat abs.
9. Refined grains.
Processed grains are devoid of vitamins, minerals, and, importantly, most of the fiber. This reduced fiber content makes you more prone to hunger when consuming refined grains and also slows down your metabolism.
10. Dried fruits.
Unlike fresh fruits, dried fruits contain a large amount of sugar, and they are also very high in calories. Therefore, they have a similar effect on your body as candy. The consequences of eating them in large quantities are identical.
Flat Stomach Foods List
a) High Fiber Cereal
Having one bowl of shredded wheat or maybe All-Bran can go a long way to help with constipation which is a primary problem of protruding tummy.
b) Berries
Berries are one of the amazing fruits you need to shed off tummy fats. You can always enjoy berries as snacks or add some slices to toast or porridge.
c) Green Leafy Vegetables
Kales and spinach are wonderful recommendations since they’re low in calories and high in quality nutrients; they’re rich in vitamins and minerals that help boost our immune system and overall wellness.
d) Fish
Fish is a high-quality protein source. It inhibits the digestion of meals in the stomach and delays the transport of carbs through it.
e) Potatoes
Potatoes are potassium-rich, healthy food, as long as you don’t add too much butter and sour cream to them. They’ll promote digestion and help battle abdominal bloat if eaten in moderation and with the skin on
f) Dark Chocolate
Dark chocolate Is a natural hunger suppressant that can help improve your metabolism and reduce stress when used in moderation.
Types of Exercises for Flat Tummy
Choose a handful of the flat stomach workouts from the list below to design your flat stomach routine. Remember to switch up these exercises regularly to keep your body challenged and progressing.
- Mountain climbers
- The plank exercises
- Bicycle crunches
- Skipping
- Boat pose
- Double leg reach
- Windshield
- Rolls up
- Arm plank with knee dip
- Sit-ups
Conclusion
If you want to get a flat tummy, it requires discipline and commitment to follow the instructions above. Many people want to get flat abs but find it challenging. We at Lasta blog are here to help you.
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We are an Inspired team of writers who are passionate about writing on the topic of a healthy approach to Nutrition and Wellness. We are guided in our writing by our knowledge and experience as well as open official medical and health sources.
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.
