It can be difficult for you to get a flat stomach. Apart from being a risk factor for a lot of diseases, belly fat may cause bloating as well. Fortunately, you can use a lot of strategies in order to reduce your waist size.
This article is going to give you a few effective methods that can help you get a flat stomach. Read on to know more.
If you want to lose weight, the first and most important thing is to cut down on your caloric intake. According to an ideal approach, you may want to remove at least 500 calories from your daily meals. To lose around 1 pound per week.
However, keep in mind that reducing too many calories can be counterproductive. When you eat too few calories, it may have a negative impact on your metabolism. As a result, you may not be able to burn your desired number of calories.
Eat Soluble Fiber.
Basically, soluble fiber can absorb a lot of water. In addition, slow down the flow of food in your digestive tract. As a result, you will find it harder to empty your stomach. Your stomach will expand, and you will stay full for a much longer period.
Aside from this, soluble fiber. It can cut down on the number of calories you can absorb from your meals. If you take soluble fiber, you will not end up with a lot of fat around your major organs. And you will also be less likely to suffer from diseases.
If you want to get soluble fiber, you can opt for blackberries, sprouts, Brussels, legumes, avocados, flaxseeds, and oats, to name a few.
These are live bacteria that play a great role in helping you lose weight. If you are obese, you may not have normal gut bacteria composition, unlike thin people. This may have a negative impact on your fat distribution and weight gain.
With regular consumption of probiotics, you can encourage the growth of gut flora. And reduce your risk of unhealthy weight gain. To get probiotics, you can consume pickles, kimchi, tempeh, kefir, and yogurt. Alternatively, you can try probiotic supplements as well.
Do Cardio Exercises.
If you engage in aerobic exercises or cardio. You can improve your health and burn a lot of calories at the same time. Aside from this, many studies have found these physical activities. It can empower your midsection and reduce your belly fat.
According to most studies, you should do at least 150 minutes of aerobic exercise in 7 days. Some good cardio exercises include rowing, biking, brisk walking, and running.
Go for Protein Shakes.
If you want to add protein to your daily meals, you can go for protein shakes. This can help you boost your metabolic rate. Reduce appetite and help with your weight-loss efforts.
In short, if you have been looking for ways to slim down your stomach. We suggest that you check out the 5 methods listed above. They can help you get rid of those extra pounds.
Flat Stomach. By Shalini M.
Best Foods to Eat for a Flat Stomach.
By Shalini M.
Are you looking for a list of foods that can help you get a flat stomach? If so, you are on the right page. In this article, we are going to discuss the best foods. That can help you lose belly fat and get back into shape.
Green tea contains antioxidants that can help your body prevent fat absorption. Aside from this, drinking green tea daily can boost your metabolism. Which will boost your weight loss progress?
If you squeeze a lemon into a glass of fresh warm water, you can kick-start your digestive tract. This way your intestines will find it much easier to move food. So, you will have no bloating.
Potassium can work wonders. As far as helping you remove excess water weight from your body is concerned. Banana is a good source of potassium. Therefore, eating bananas daily is a good idea.
Potatoes are a great source of potassium. therefore, If you don’t have a lot of it in the form of chips or other stuff. If eaten in moderation, they can help you boost your digestion and reduce belly fat.
High-fiber cereal is also good for your weight loss. For instance, if you have one bowel or All-Bran or shredded wheat. You can easily prevent constipation, which is a major cause of belly fat.
Olive oil is one of the best anti-inflammatory ingredients. That can help you flatten your stomach and protect you against the bad effects of cholesterol. However, it will be much more effective if you add it to salad dressing.
Yogurt with Probiotics.
Yogurt has a lot of protein in addition to healthy bacteria. That boosts digestion and reduces stress. When you are under stress, your body produces cortisol. Which causes the fat to head for your midsection? So, this is not good for your weight loss.
Cucumber is on the list of hydrating veggies. If you have it, it will help you get rid of excess water weight.
Quinoa is one of the best flour alternatives. This is a gluten-free food and contains a lot of fiber. Therefore, it helps with digestion.
The good news is that dark chocolate; can work as a natural appetite controller if taken in moderation. It boosts your metabolism and helps fight stress.
According to many studies, blueberries contain antioxidants that can help you reduce the belly flat stomach.
Asparagus works like cucumbers. This veggie works like a diuretic and removes the excess water weight from your body.
Salmon is a great source of omega-3s, which is a fatty acids. It helps you prevent bloating, in addition, speeds up your metabolic rate, and reduces inflammation.
Although a healthy diet is full of leafy greens, spinach is much more special. It contains many antioxidants, such as vitamins K, E, C, and A. All of these are good for your belly fat loss.
So, these are some foods that you can eat on a flat stomach and reduce your belly fat.
4 Natural Ways to Lose Weight by Dr. Amy Lee, Bariatric Physician.
By Cindy Chery.
Dr. Amy Lee has credentials in Internal Medicine, Physician, and Obesity Medicine Specialty. Celebrity pays her thousands of dollars to help them lose weight.
The American Board of Internal Medicine. NBPNS & American Board of Obesity Medicine has awarded Dr. Lee for her work.
A detailed summary of the video is written below.
Purpose of video: Improve digestion and process food with maximum efficiency
Three harmful foods to avoid:
- Yogurt- Steer clear, especially of ones that contain corn syrup. Beware of yogurt that claims probiotics, DO NOT buy children’s yogurt pops.
- Wheat Bread- Most have the #1 fat-forming ingredient high fructose corn syrup. Fructose is a chemical that isn’t recognized by our brains.
It confuses our ghrelin (a hormone that tells you when you’re hungry). And disrupts leptin production (hormone of “feeling full”). When the two hormones are disturbed, you don’t know when you’re hungry or full.
Therefore, it tells your body to eat more and more. High-Fructose Corn Syrup- This is 20x sweeter than sugar, which makes you addicted to carbs and sweets. It is 8x addictive as cocaine or heroin.
Our bodies are never designed to digest unknown substances like corn syrup, so it converts it to fat.
- Cereal bars- Most contain corn syrup, fructose- leads to lots of weight gain NATURAL Fat loss helpers:
The Fat loss Helpers:
- It allows you to get away with eating foods that you shouldn’t. Because you’ll digest them better.
- NEVER eat Olestra (fat-free potato chip). Or Olean Exercise is no longer just enough to lose weight because of the bad food we eat.
- You’ll need substantial dieting and dieting is usually temporary. Means you’ll probably gain the weight right back.
- Poor digestion is one of the most common causes of weight gain. Tackling this can also lead to a decrease in acne
- The FOUR fat loss helpers are based on these problems: 1. Food preservatives- Make old foods look fresh and new. Preservatives prevent bacteria from breaking down foods. And this also makes it harder for our stomach to break it down as well.
Leads to bloating and gas, constipation, etc… Preservative also makes it hard for our body to get nutrients out of food Solutions.
Take digestive enzymes that cut through preservatives and aid in digestive foods. Make sure you get digestive enzymes that have the following. Reasons why celebrities are usually thin. These allow you to get nutrients from your food.
- Bromelain – has properties that fight inflammation and digestion of grains with 90% success rates.
Bad gut bacteria-
Candida feeds on sugars and sweeteners and overgrows slow metabolism. Deprave energy and responsible for yeast infections. These bacteria can Hijack hormones and create cravings. You may not have had before like carbs and sweets.
Solution- taking probiotics to add good bacteria to the diet which benefits the digestive system. It is better than multi-bacteria. Also, boosts sex drive (yay!)
Probiotics- choose one that contains at least 10-unit strains of bacteria. In colony-forming units per capsuleNucific
- Overeating – may be the most effective fat buster. your body digest some foods and the rest gets converted to fat
Solution- Caralluma Fimbriata
Caralluma Fimbriata- It is a root that helps reduce appetite and waist measurement. FDA grass notified. Confirmed safe by six studies.
EGCG- green tree extract in its purest form. Fires up your digestive system. It is proven a metabolism booster. Combined with exercise it boosts fat oxidation rate (the rate your body burns fat all day long and even at night).
Tested in mice and shown results. In humans, ingesting green tea extract before a 30-minute cycling exercise; increases the fat oxidation rate by avg 17%.
Finally, these fat loss helpers can be expensive individually. Therefore, Dr. Lee recommends Bio X 4 which combines all the fast loss helpers. It isn’t a diet pill; it helps your digestive system. Curb appetite and supports excess metabolism and more…