Does the stomach persist despite diet and training? With our tips you will get rid of belly fat and finally get a slim waist.
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Whether your goal is to prepare for bikini season ahead of time or you just want to feel better about yourself, a flat stomach can go a long way.
If you’re craving a slimmer midsection, follow these six tips to get there fast.
Reduce belly fat: 6 tips
1. Avoid stress
According to a study published in Psychosomatic Medicine, abdominal fat contains four times more receptors for cortisol, the fattening stress hormone, than subcutaneous fat, the fat that lies just under the skin.
That means that when you’re under a lot of stress, fat migrates to your stomach faster than to other areas of the body.
Stress not only has a negative effect on waist circumference, but of course it also has many other effects on the body.
So always stay happy and relaxed: exercise regularly, meditate during stressful periods, and surround yourself with people who make you laugh.
2. Check the macronutrients
The optimal distribution of carbohydrates, proteins and fats in the total daily calories should be 50:30:20.
“This can help control hunger, satiety, belly fat and weight,” nutritionist Diana Lipson-Burge told Shape.
For example, if your basal metabolic rate (calories your body burns each day at rest) plus your physical activity is 1,800 calories, you should get 900 of that from good carbohydrates (vegetables, fruits, beans, and whole grains).
540 calories more are optimal healthy sources of protein such as nuts or lean meat, and 360 calories from fats such as olive oil, soybean oil, salmon, or walnuts.
3. Train your muscles
A study of more than 10,000 people, published in the journal Obesity, found that building muscle is an important factor in achieving a flat stomach.
Subjects who added 25 minutes of strength training to their individual exercise routine gained significantly less weight around the waist over a 12-year period than those who did the same duration of cardiovascular exercise.
4. Make sure you have enough dietary fiber
Another study, also published in the journal Obesity, showed that abdominal fat increases less rapidly when you pay close attention to fiber intake.
To find out, researchers increased study participants’ daily soluble fiber intake by 10 grams. The result: The rate at which abdominal fat accumulates over five years decreased by 4 percent.
The reason: fiber slows down digestion and makes you feel full longer. For example, you can get the extra 10 grams with half an avocado, 3/4 cup of black beans, 3/4 cup of oatmeal, and a red apple.
5. Notice your hunger pangs
To lose belly fat, you need to listen carefully to your body and how hungry you are. To do this, imagine a hunger scale where one is very hungry and ten is too full to move. “Always stop eating when you hit seven to avoid putting on extra pounds,” says Lipson-Burge.
“You’ll be hungry again in three or four hours,” she says. According to the expert, with an intake of 400 to 500 calories at each meal, you should be able to stay full during this period and automatically make it easier not to “overeat” at the next meal of the day.
“After four additional bites, you’d be at an eight,” says Lipson-Burge. “If you stop eating at eight (instead of seven) two or more times a week, you’re probably taking in more calories than you need.”
6. Sleep well
According to a study in the journal Sleep, getting six to seven hours of sleep each night can help keep your stomach from gaining weight.
Study participants who slept five hours or less and eight hours or more had higher amounts of abdominal fat (as well as a higher risk of type 2 diabetes) than those who slept six to seven hours.
However, the negative effects were much more noticeable in short sleepers: Over five years, they gained nearly twice as many inches around the waist as heavy sleepers.
Scientists suspect that “extreme” sleep patterns—that is, sleeping too much or too little—affect feelings of hunger and hormonal balance, thereby upsetting caloric balance.