Therefore, losing this fat could help boost your confidence and keep you safe from many diseases. These science-backed 6 tips for flat abs are a great way to get started.
Practice calorie deficit
It's widely known that you need to cut down on calories to lose weight. You should not starve yourself as it will do more harm than good. Instead, you need to reduce the number of calories you eat every day.
A commonly accepted approach is that reducing 500 to 1000 calories in your diet can help you lose up to two pounds per week. It would be best if you did not lower your calories more than this. Doing so will decrease your body's metabolic rate, which determines how many calories you burn daily.
A study showed that people who ate 1,500 calories every day had a faster metabolic rate than people who ate only 1,100 calories. The trick is to lower your calorie intake but not too much to affect your metabolic rate.
Cardio is the best exercise for a flat tummy since it improves your health and helps burn calories quickly. Some studies also show that cardio can reduce the inches off your waistline and strengthen your midsection.
You should do at least 150 minutes to 300 minutes of aerobic exercise every week. If you break it down, you'll have to do 20 minutes to 40 minutes of cardio per day.
Eat more soluble fiber
Eating fiber is good for your digestive health and also helps you get a flat tummy. Studies show that fiber slows down stomach emptying. As a result, the stomach expands, making you feel full for a longer time.
So, you do not get hungry as often.
Soluble fiber is also known to lower calorie absorption from food. Thus, if you're eating plenty of fiber-rich foods, they will reduce the number of calories your body absorbs from other foods.
Fiber also helps prevent fat from accumulating around your waist and other body organs. It helps reduce your waistline and also keeps you safe from several diseases.
Eat fewer refined carbohydrates
Refined carbs are one of the leading reasons for obesity. By cutting down on your consumption of refined carbs, you can reduce fat accumulation around your organs and improve your metabolic health.
A study showed an improvement in metabolic health in people who ate unprocessed carbs and whole grains. Their waistlines also reduced over time.
Try resistance training
Combine aerobic exercises with resistance training since it helps improve your metabolic rate. Often, when you cut down on calories, you also lose muscle mass. Resistance training prevents this loss.
It also reduces waist size and strengthens your midsection. If you're wondering how to get a flat stomach without losing muscle mass, couple resistance training and cardio for best results.
Another way to activate your muscles and make them stronger is to do standing exercises.
In a study comparing sitting and standing exercises, researchers found that standing exercises raised muscle activation by a maximum of 25% as compared to sitting exercises.
These exercises also improve your breathing and help maintain balance.
Watch your liquid calories
Often, when limiting calorie intake, people forget that they're also getting calories from liquids in their diet. Fruit juices, energy drinks, and sugary sodas have a lot of liquid calories and added carbohydrates.
Since you can drink a whole bottle at a time, you end up consuming a lot of empty calories. These are calories that do not give you any nutrients and only cause a sugar spike. Moreover, these drinks contain fructose, which increases belly fat.
A study in children showed that drinking one daily serving of a sugar-containing drink increased the risk of obesity by an alarming 60%. Cut sugar drinks from your diet. Replace them with water, as it's very healthy for your body.
Water also helps reduce bloating and relieves constipation. It directly affects how flat your abs look. Make a habit of drinking a glass of water before a meal. You will eat fewer calories this way since water will make your stomach feel fuller.
Now that you know how to flatten your stomach with science-backed methods, make sure you stick to them. It may take some time to see the results, but don't give up.
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Critical Reviews in Food Science and Nutrition: "Viscosity as related to dietary fiber: a review."
Environmental Health and Preventive Medicine: "Metabolic response to short-term 4-day energy restriction in a controlled study."
International Journal of Obesity: "A dose-response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials."
?JAMA Oncology: "Effects of a High vs Moderate Volume of Aerobic Exercise on Adiposity Outcomes in Postmenopausal Women: A Randomized Clinical Trial."
Journal of Clinical Investigation: "Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans."
Journal of Strength and Conditioning Research: "Effects of body position and loading modality on muscle activity and strength in shoulder presses."
Journal of the Academy of Nutrition and Dietetics: "Rate of weight loss can be predicted by patient characteristics and intervention strategies."
Lancet: "Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis."
Mediators of Inflammation: "Excessive refined carbohydrates and scarce micronutrients intakes increase inflammatory mediators and insulin resistance in prepubertal and pubertal obese children independently of obesity."
The Journal of Clinical Endocrinology & Metabolism: "Adolescent Fiber Consumption Is Associated with Visceral Fat and Inflammatory Markers."
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