Tips On a Flatter Stomach, To achieve our goals, it is essential to lead a healthy and balanced diet, drink lots of fluids, and exercise daily or at least three times a week.
The wish of all women is to have a completely flat stomach, without a centimeter of fat, not only for aesthetic reasons but also for health reasons.
However, it is sometimes very difficult for some people to be able to achieve it because they want to achieve their goal without making too many sacrifices or exercises. A point of view that can turn out to be absurd.
To have a flat stomach, you have to exert a lot of effort and not be satisfied with 20 abs per day. You should adopt a complete exercise routine, inspired in particular by aerobics. They will allow you not to accumulate fat on this part of the body.
It is very important when you start doing abdominal exercises, to work all the groups of these muscles, not just a few. In addition, you have to be very consistent if you want to achieve the expected results.
The main advice we can give you is to start slowly, in small repetitions for a maximum of 20 minutes, then gradually increase the repetitions as the overall training time.
Why does fat accumulate on our belly?
Generally, fat accumulates in the belly because of bad eating habits that we adopt in our lives, and especially that which consists of consuming a lot of fatty foods.
Lack of fruits and vegetables can also be an aggravating factor. In other cases, a too sedentary life, stress or hormonal changes can also be responsible for this phenomenon.
To help your body eliminate the fat that accumulates in the belly, we are going to give you some tips that you can put into practice now to obtain, in a short time, the belly of your dreams.
Tips for a flat stomach
Don’t sit too long, and exercise
Many studies show that to have a flat stomach, a diet is not enough! To lose the fat that lodges in our abdomen, it is also necessary to practice regular physical activity (we generally recommend 150 minutes per week), and to avoid prolonged sitting. A study published in December 2017 shows that when you spend a lot of time sitting, you are more likely to have visceral and subcutaneous abdominal fat, and fat in the liver (a risk factor for diabetes). In this study, the effect of sitting on abdominal fat was all the more marked because the participants did not exercise elsewhere. To know more, Strategies Against the Harm of Sitting. “
Get enough sleep
American researchers have highlighted a link between the duration of sleep and the risk of abdominal obesity. They showed that young adults who spent less than 5 hours a night in the arms of Morpheus were more likely to accumulate visceral fat than those who slept 6 to 7 hours a night. In 5 years these little sleepers had seen their visceral fat rate increase by 32% against 13% for those who displayed 6 to 7 hours of sleep. The same effects of sleep deprivation are seen in adults. Read: “Sleep naturally”
Avoid trans fats
A study in monkeys has shown that the consumption of specific fats called “trans” even in the absence of excess calories, promotes the formation of abdominal fat (2). Trans fats come from the partial hydrogenation of vegetable fats found in some ultra-processed products of poor quality, but we find much less than in the past. Do not buy products that mention the presence of ” partially hydrogenated vegetable fats ” (fully hydrogenated fats do not pose the same problems). To learn more, read our article Trans fatty acid: how to avoid them.
Eat less high glycemic carbohydrates, less omega-6 fats, more monounsaturated fats, and omega-3 fats
A diet less rich in omega-6 family fats (sunflower, corn, grape seed oils, and margarine), richer in monounsaturated fats (olive oil, olive, avocado) and omega-3 (oils and rapeseed margarine, walnuts) could prevent abdominal obesity, according to observations made by Spanish researchers.
Following these observations, a small intervention study was conducted on volunteers (4). She verified that with a diet rich in monounsaturated fats, body fats are concentrated less in the abdominal region than with a diet rich in processed carbohydrates, with a high glycemic index (bread and derivatives, sweet products, potatoes). However, in this study, the volunteers suffered from insulin resistance.
Another small study was conducted at Yale University on moderately overweight volunteers. It seems to confirm that a diet richer in monounsaturated fats reduces visceral fat by 33% in 28 days. During this study, the volunteers lost almost 4 kg and almost 5 cm around their waist.
A rat study – to be confirmed in humans – found that a diet rich in blueberries reduced abdominal fat, ” even when rats ate very fast, ” said E. Mitchell Seymour of the University of Michigan. Via the intestinal flora (the microbiota), the antioxidants of blueberries (such as anthocyanins) would modify the metabolism of glucose, which causes abdominal fat.
According to Japanese experimental studies, the flavonoids of licorice are against the accumulation of abdominal fat (5). A 2014 study found that an oil rich in licorice flavonoids cause decreased abdominal fat and waist circumference in obese volunteers. Be careful, too much licorice can lead to hypertension.
Remember for a flat stomach…!
It is very important to keep in mind that the fat that is eliminated can very quickly return if you stop exercising, or quickly resume your old bad habits. The most important thing is, therefore, to be very consistent, to put aside your lack of motivation, because the results that await you are really worth it.
But, it is also fundamental to know your body well so that you can perfectly adapt your exercise routine to your capacities, without excessive force. Remember that if you demand too much from your body, instead of making beneficial changes, it will cause significant damage. Everything must be well controlled and measured.