Tips for a Flatter Stomach

Personal trainer Carrie Heim gets this question from time to time. To have a flat stomach, a person needs to reduce their total body fat mass. Below are some tips.

Regular Physical activity

Low levels of physical activity and a sedentary lifestyle are associated with weight gain. Getting more than 150 minutes of moderate to vigorous physical activity per week can counteract weight gain.

Resistance Training

Weightlifting and other forms of resistance training are excellent ways to burn calories and increase muscle mass. In addition, intense weightlifting continues to burn fat after the workout has finished. Health and fitness experts refer to this as the “afterburn effect.”

Healthy Diet

Anyone looking to reduce their total body fat should opt for healthier foods, such as those high in fiber, protein, and healthy fats. It is also important to reduce the intake of sugar since the body transforms excess glucose into fat.

Staying Hydrated

Drinking water can promote a feeling of fullness, which may help reduce overeating at meal times. It also prevents water retention and bloating, which can cause the stomach to appear more prominent.

Getting Enough Sleep

Studies show that low-quality sleep can have these negative health effects, among others:

• Changes to hormone levels, particularly those that regulate appetite and hunger, changes to metabolism, and an increased risk of diabetes.

• Poor sleep quality makes a person more hungry and more likely to overeat.

• Stress causes the body to release a hormone called cortisol. This can boost the appetite and slow down metabolism. Chronic stress can cause persistent high cortisol levels. This can lead to a rise in blood sugar and an increased risk of weight gain and obesity.

Summary

Losing belly fat involves reducing the total mass of body fat.

Some exercises that can help include planks, bicycle crunches, and burpees. Other techniques for reducing belly fat include reducing calorie intake, staying hydrated, and improving sleep hygiene.

Many factors can affect how long desired weight loss takes. Anyone who consistently exercises tends to see and feel changes in several weeks to a few months. But each person is different. It can help to avoid comparing one’s own progress with that of others.

MedicalNewsToday.com