Belly fat can be difficult to lose. Even with exercise and diet, the mid-section is always the last part to slim down. The good news is, there are many different ways you can try to have a flat belly.
1. Do some cardio exercises
Cardiovascular exercises, also called aerobic exercises, are an excellent way to burn calories. Many of these workouts such as swimming and running are effective in toning and trimming the midsection. You can enroll in cardio classes in gyms like Bally Total Fitness.
2. Eat more fiber
Fiber keeps the digestive system functioning properly and also make you feel fuller for longer, so you avoid unnecessary snacks.
3. Avoid or limit refined carbs
Carbohydrates is necessary to give our body energy, but not all carbs are the same. The body transforms certain carbs, like white pasta and white bread, into glucose, and anything that is not utilized as energy is stored as fat. Instead of refined carbs, go for whole grains.
4. Go for protein-rich foods
Protein is needed for the body to grow and repair muscle. Moreover, it also helps a person feel full for much longer and avoid cravings. In one study it was found that those who eat high-quality proteins, like eggs, milk and lean beef, had a lower percentage of fat in the abdomen.
5. Do resistance training
Resistance training ensures that a person does not lose muscle mass when cutting. Weightlifting and body weight exercises like squats and lunges are among the most common resistance training workouts.
6. Consume more good fats
Monounsaturated fatty acids, or the “good fats,” are liquid at room temperature and are helpful in losing weight. Among the best sources are olive oil, avocado, nuts and peanut butter.
7. Get moving
Add extra movements and activities throughout the day if you want to lose belly fat especially if you sit down all day at work. You can take water breaks every hour and walk to and from your pantry, you can take the stairs instead of the elevator, use a standing desk, and so on.
8. Ditch the high-calorie drinks
Soft drinks and energy drinks are loaded with calories, often with no additional nutritional value.
9. Drink plenty of water
Drinking plenty of water prevents unnecessary cravings and even help with portion control. Drink a glass of water before every meal. Herbal teas are also great to boost metabolism and keep you from bloating.
10. Strengthen your core
Build up core muscles to help your stomach look toned.
11. Get enough sleep
Sleep is necessary for overall health, and it’s also very important if you want to maintain or lose weight. Depriving yourself of sleep wreaks havoc to your body and also affects the hormones that control your appetite and hunger.
12. Manage stress
Stress is called the silent killer for a reason. If you are chronically stressed, you’ll gain weight and will have to deal with a variety of health problems.
13. Walk 30 minutes every day
Adding a 30-minute walk to your daily routine can help burn more calories, clear your mind and reduce stress.
14. Eat slow
Eat slowly to give your brain time to register that you’re full. It also helps you control your portions and enable you to make good food choices.
15. Try high-intensity interval training (HIITs)
HIITs are short bursts of intense movement. This type of interval workout can help you burn more calories in a lot less time than traditional workouts.
Check out this video if you want to try some fat burning belly exercises: