25 Simple Ways to Trim Belly Fat & Get a Flatter Stomach

livewell
October 24, 2024
Noah Bennett

Introduction

Trimming belly fat is not simple, but making small, regular changes in your lifestyle can result in major improvements. Additionally, trimming abdominal fat involves changes in dietary habits, physical activities or exercises, and stress management. This blog will discuss the 25 simple ways to trim belly fat.

Dietary Adjustments to Trim Belly Fat

You don’t need to include all these strategies at the same time. Instead, look for changes you can incorporate gradually over time.

Calories Reduction

If an individual aims to lose weight, he/she must monitor the calorie intake. However, reducing calories significantly can adversely affect a person’s health. Furthermore, eating fewer calories can result in a decreased metabolic rate and a major decrease in lean body mass.

Limiting Sugar Intake

Different studies show a direct association between high sugar intake and an increase in belly fat, particularly in individuals who drink sugar-sweetened drinks or beverages. Several food items contain added sugar, which is why it is crucial to check the ingredients while buying them. Furthermore, limit added sugar consumption to trim belly fat as high sugar intake results in weight gain.

Limiting the Consumption of Refined Carbs

You can trim belly fat by limiting the total carb consumption. However, an individual must not cut out all the carbs to be deprived of its benefits. Substitute refined carbs, which are heavily processed and have a low nutrient profile, to gain more benefits.

Increase Fiber Intake

Eating more fiber, particularly soluble fiber can help trim belly fat. Soluble fiber absorbs a huge amount of water and slows down the passing of food via the digestive tract. Moreover, this increases the feeling of fullness, aids in carb absorption, and defends against the buildup of visceral fat around the organs. Barley, fruits, legumes, oats, broccoli, carrots, etc. are good sources of soluble fiber.

Increasing an Intake of Probiotics

Probiotics are beneficial bacteria that can play a major role in managing weight. Some probiotic strains are effective to trim belly fat. These include lactobacillus gasseri, lactobacillus fermentum, and lactobacillus amylovorus. Different studies suggest that gut microbiota plays a role in weight loss. Thus, consuming probiotics can help increase beneficial gut microbiota, decreasing the risk of obesity or weight gain. Some examples of good sources of probiotics include fermented food items such as kefir, pickles, yogurt, etc. However, note that probiotics are not directly involved in weight loss, rather they are an effective tool when used alongside regular physical exercises and a healthy nutritious diet. Moreover, probiotics may affect people differently. Furthermore, consult a healthcare professional or a dietitian before incorporating probiotics into your diet.

Increase Protein Intake

Protein is a crucial nutrient when talking about weight loss. High protein diets can decrease an individual’s appetite and increase the sensation of fullness. Moreover, the body burns additional calories by digesting proteins compared to fats or carbs. However, your protein requirements depend on several factors such as age, activity level, gender, etc.

Consuming Eggs

Eggs have high protein content and low-calorie content. Some studies suggest that eating eggs may help support weight loss. For instance, one study concluded that individuals who consumed eggs in their breakfast had fewer calories than those who ate cereal.

Consume Fatty Fish or Fish Oil

Fatty fish have a rich nutrient profile. It contains protein and omega-3 fatty acids. Different researches suggest that omega-3 fatty acids help reduce belly fat. Moreover, dietitians advise to consume fatty fish once or twice a week. Those individuals who don’t like eating fatty fish can take fish oil or its supplements. However, fish oil supplements only contain omega-3 fatty acids. Additionally, an individual must be cautious while buying fish oil supplements, as the Food and Drug Administration doesn’t approve some supplements. Furthermore, consult a healthcare professional or dietitian before taking any supplements.

Consume Foods having a high content of Monosaturated Fatty Acids

Food items high in monosaturated fatty acids can help trim belly fat and weight management. Many food products contain monosaturated fatty acids. For instance, the Mediterranean diet has high monosaturated fatty acids. Moreover, the Mediterranean diet has many health benefits such as reduced belly fat and weight management. Some good sources of monosaturated fatty acids include olive oil, seeds, avocado, etc.

Incorporate Fruits and Vegetables

Fruits and vegetables have low-calorie content and high fiber content, making them a good choice for weight loss.

Exercises to Trim Belly Fat

Let’s discuss some exercises to trim belly fat.

Cardio

Cardio, also known as an aerobic workout, is an excellent method to burn calories and for improving overall health. Some examples of cardio include brisk walking, rowing, etc. Moreover, the U.S. Department of Health and Human Services advises adults to do at least 150-300 minutes per week of moderate physical activities or 75-150 minutes per week of energetic physical activities or a combination of both moderate and energetic aerobic activities.

Resistance Training

One of the common side effects of dieting is losing muscle mass. Doing resistance workouts daily may maintain lean body mass and improve the metabolism. Additionally, resistance training can be an effective technique in reducing total body and visceral fat.

Perform Workouts Standing

Performing workouts standing instead of sitting has more health benefits. Standing helps activate more muscles to keep balance and hold up weights.

Do High-Intensity Interval Training

High-intensity interval training is a type of workout that contains intervals of very intense physical activities like sprinting, jumping, or rowing with short pauses in between. This method helps the body to burn more calories and increases the metabolic rate temporarily, even after an individual finishes the exercise. This is because of excess post-exercise oxygen intake.

Core Workouts

Core exercises not only reduce belly fat but also give you a toned appearance. Some examples of core exercises are crunches which target the abdominal muscles, Russian twists which target the obliques, leg raises which engage the lower abs, etc.

Yoga

Yoga helps to trim belly fat. Poses like plank help strengthen the core.

Pilates

Pilates workouts effectively trim the belly fat and give an individual a toned appearance.

Lifestyle Changes to Trim Belly Fat

Some lifestyle changes are highly effective against weight loss.

Regularly Walking

You don’t need excessive workouts or spending hours in the gym to gain health benefits. Brisk walking daily is effective in losing total body fat and the fat around the midsection in obese individuals. For instance, one study in 2019 concluded that obese individuals who walked 12,000 steps/day and did brisk walking three times a week had a reduction in their visceral fat and hip circumference after a period of 8 weeks.

Consume More Water

Drinking a lot of water may help in weight management. Additionally, it also helps prevent bloating. Increasing water consumption may promote losing weight by increasing the metabolic rate temporarily. Additionally, drinking water before meals may create a feeling of fullness thus reducing the calorie intake.

Mindful Eating Habits

Mindful eating is another technique to trim belly fat. The strategies for mindful eating include eating without any distractions, eating only when you feel hungry, etc. Many researchers agree that mindful eating can help promote weight management.

Managing Stress

Chronic stress can contribute to overeating or emotional eating which can result in weight gain. Moreover, stress results in the production of cortisol, a hormone that increases appetite. Thus, managing stress through meditation, yoga, etc. is essential.

Monitoring the Diet and Physical Activities

If an individual is trying to lose weight, he/she must keep a record of the diet and physical activities. Keeping track is helpful as he/she will be aware of the amount of calorie intake and burn.

Avoid or Limit Alcohol

Alcohol has 7 calories per gram. Thus, avoiding or limiting alcohol intake is helpful to reduce calories.

Enough Sleep

Getting a good amount of sleep is effective for weight management. One study in 2021 concluded that better sleep quality is linked with greater weight and fat loss.

Consulting a Professional

If an individual is struggling to trim belly weight, he/she must consult a professional. They can give personalized instructions and support according to individual needs.

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What are flatter stomach tips?

Trimming belly fat is not simple, but making small, regular changes in your lifestyle can result in major improvements. Additionally, some tips for a flatter stomach involve changes in dietary habits, physical activities or exercises, and stress management

How to lose belly fat fast?

The quick belly fat reduction methods include high-intensity interval training and strength training to increase metabolism, also incorporate a well-balanced diet, stay hydrated, and get enough sleep.

What are simple ways to flatten stomach?

Simple ways to flatten the stomach include some exercises like cardio, resistance training, core exercises, etc. Moreover, be mindful about your calorie intake and eat a well-balanced diet.

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