How can I flatten my stomach naturally?
Cut Calories, but Not Too Much
It is a well-known fact that you need to cut calories to produce weight loss.
Be careful; eating too few calories can cause a significant decrease in your metabolic rate or the number of calories you burn daily. What’s more, this decrease in metabolic rate may persist even after you start behaving like you usually do. That means you may have a lower metabolic rate than before you severely restricted your calorie intake.
Therefore, you mustn’t restrict your calorie intake too much or for too long.
Eat More Fiber, Especially Soluble Fiber
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. Furthermore, soluble fiber may decrease the number of calories your body can absorb from food. By eating soluble fiber, you are also less likely to accumulate fat around your organs.
A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity. Probiotic foods include some types of yogurt, kefir, tempeh, kimchi, and pickles. There are also a wide variety of probiotic supplements available.
Do Some Cardio
Doing cardio or aerobic exercise is an excellent way to burn calories and improve overall health. Examples of cardio include running, brisk walking, biking, and rowing.
Drink Protein Shakes
Protein shakes are an easy way to add extra protein to your diet. Getting enough protein in your diet can boost your metabolism, reduce your appetite and assist with fat loss, especially from your midsection. But don’t replace real food with shakes.
Eat Foods Rich in Monounsaturated Fatty Acids
Monounsaturated fatty acids are liquid at room temperature and are usually categorized among the “good fats.” Studies show that diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat, the most dangerous type of fat. Foods high in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds.
Limit Your Intake of Carbs, Especially Refined Carbs
Limiting your carb and especially low-carb diets target the fat that lodges around your organs and makes your waistline expand.
Do Resistance Training
Losing muscle mass is a common side effect of dieting. This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn daily. Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate.
Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size. In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline.