10 Flat Stomach Tips – How to Get a Flat Belly at Home Easily?
A beautiful and flat tummy is the dream of every woman. We shall give you 10 effective flat stomach tips that will help you get a flat tummy with little changes in your lifestyle! A flat tummy is not just beautiful, it is very comfortable. Can you get in shape in a week and stop looking like a soufflé with whipped cream? Fat deposits in the waist area are an aesthetic disadvantage and at the same time the reason for disturbances in the functioning of the body. Excess fatty tissue in this zone may lead to the development of type II diabetes, cardiovascular diseases, and stroke.
A flat stomach is the result of exercise, a balanced diet and a healthy lifestyle. A genetic predisposition to a bulging belly has been confirmed in 5% of people but in other cases, the problem is fixable. What to do to get a flat stomach? Read on!
Table of Contents
- How to Get a Flat Stomach – Understanding the Types of Body Fat
- Be Realistic When You Set a Goal
- Get Enough Sleep and Avoid Stress
- Breathing Techniques That Will Help You Get a Flat Stomach
- Include Belly Fat-Burning Foods in Your Menu
- Probiotics Can Help You Get a Flat Stomach
- Easy Flat Stomach Tips – Long Walks Are an Important Exercise
- Drink Plenty of Water to Get a Flat Belly
- Flat Stomach Tips – Reduce Salt Intake
- Avoid Alcohol, Sugary and Carbonated Drinks
How to Get a Flat Stomach – Understanding the Types of Body Fat
There are two types of belly fat. The first is the one that is seen in women and usually flows over the edge of the trousers and you can grab it between the two fingers with the skin on your abdomen. Although this fat is not aesthetically pleasing, it is not harmful to our health. The second type of fat – visceral – is stored between the organs. A certain amount of fat in the body is needed because our body draws energy from it, but if it is too much, it can lead to health complications. A very large tummy is a signal that it is necessary to get rid of that internal fat.
The storage of visceral fat is massively supported by stress hormones, especially cortisol. It is released during the stressful period in the body and has the task of supplying energy to the muscles, heart and other organs. How to deal with stress? Try to take a deep breath several times a day and breathe for at least one minute. Some smart watches even offer this feature.
Be Realistic When You Set a Goal
You can hardly expect to look like an athlete in 7 days. You need to be realistic and set an achievable goal. Do not chase “the perfect look”. Focus on your body and your lifestyle, think what you need and can change.
Get Enough Sleep and Avoid Stress
When you sleep enough, you tend to be less stressed. Fatigue reduces the sensitivity to another hormone in the body – insulin. This is a problem because it directly and indirectly controls energy storage, cell growth and especially blood sugar levels. Lack of sleep also affects the further production of the hormone ghrelin, a hormone of hunger that causes a stronger appetite. It is important not only how many hours you sleep, but also whether you go to bed and get up at about the same time.
Breathing Techniques That Will Help You Get a Flat Stomach
Although it may not seem like something important, breathing can be a great help in the path to a healthy lifestyle. It depends on how and when you breathe. When you want to get a flat stomach, it is good to focus on proper diaphragmatic breathing.
- Rest breathing – this is breathing during sleep or at rest.
- Crisis breathing – this is the way we breathe under stress or danger. It can cause headaches, migraines or even neck pain due to excessive involvement of the trapezius muscles.
- Diaphragmatic breathing – if we want to have a flat stomach, it is enough to breathe properly. We inhale into the chest, but not into the upper part, but into the lower part of the ribs, which expand as a result. When exhaling, the abdomen automatically retracts.
How to do Diaphragmatic breathing? Lie on your back. Bend your legs. Put your hands on your stomach, breathe calmly. Then put your hands on the lower ribs, take a breath and try to stretch the ribs to the sides. Do not raise your shoulders. Exhale all air. You will feel your tummy begin to contract. When you learn to breathe properly while lying down, practice this technique in a sitting or standing position.
Include Belly Fat-Burning Foods in Your Menu
Monitoring the amount of calories you eat increases the effectiveness of the diet and helps you get rid of extra weight. There are still a lot of people who think that body fat is a result of consuming fat food, and therefore they reach for everything labeled as “low-fat or fat-free”. But fat is an important nutrient. However, you need to eat natural fat coming from foods like avocado, nuts, seeds, etc. and not trans fats from sweets or processed food. Include quality fats in your menu and protein rich foods that will satisfy you for a longer period of time. What to eat? Make sure to include these foods that will help you lose weight in your menu – natural brown rice, green apples, zucchini, leafy greens, cucumbers, legumes, Cauliflower, avocado, fish, poultry, olive oil, broccoli, Egg whites, plain yogurt, High fiber bread and pasta, etc.
Probiotics Can Help You Get a Flat Stomach
Probiotics are live bacteria that play a big role in weight control. Probiotics can change the composition of intestinal bacteria in a positive direction and reduce the risk of weight gain and accumulation of fat in the abdominal area. How to include probiotic foods in your menu? Eat fermented foods like kimchi, yoghurt, sauerkraut, etc.
Easy Flat Stomach Tips – Long Walks Are an Important Exercise
Walking is light cardio. It helps to keep the muscles in good shape and improves the mood. Regular walks are effective in reducing overall body fat. In fact, walking quickly for 30-40 minutes a day will significantly reduce dangerous (visceral) belly fat.
Drink Plenty of Water to Get a Flat Belly
One of the most important flat stomach tips is to drink plenty of water. Water balance is very important. Drinking water can help our tummy become flat! Water increases the metabolic rate and digestion, reduces bloating, and helps prevent constipation.
Flat Stomach Tips – Reduce Salt Intake
Salt retains water in the body. As a result, the belly feels bloated. Always check the labels of the food you buy for the sodium levels. High sodium levels mean that the food contains added sugar, unhealthy fats and a large amount of salt.
Avoid Alcohol, Sugary and Carbonated Drinks
To get a flat stomach, stay away from alcohol. It makes tummy feel bloated and in addition, is high in calories. The same is valid for drinks like sweet tea, energy drinks, fruit juices and other sugar-sweetened beverages.