The fat in the belly region, known as viscera fat, can be very difficult to get rid of. It can also increase the risk of many health defects. You probably envy those fitness celebrities who have perfect and flat stomachs, and often wonder if your stomach could ever match theirs. The truth is that it is actually possible, but will require a lot of time, effort, determination and consistency. However, working smart pays off as compared to working hard and this is why you should opt for the best ways to help you reach your goal at the right time. Below are some best ways to get a flat stomach.
1. Eat more soluble fibers
Soluble fibers can be found in oats, avocados, legumes, beans, apples, carrots, barley, citrus fruits, etc. Fibers help to absorb large quantities of water and promotes the movement of material through the digestive system and increases the bulk of the stool. This benefits those people who struggle with constipation or irregular stools. Consumption of soluble fiber helps to decrease the number of calories that your body absorbs from food, and you are less likely to accumulate fat around your organs. An observational study shows that a 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years.
2. Do some cardio
Cardio or aerobic exercise helps greatly in burning calories, and also to improve overall health. Study shows it to be very effective at strengthening the midsection and reducing the waistline. Common examples include brisk walking, jogging, running, skipping and biking. It is generally recommended to do 150 to 300 minutes of moderate-to-high-intensity aerobic exercises every week, spending roughly 20 to 40 minutes per day. Other benefits of doing cardio include; stronger heart and lungs, reduced risk of heart disease and some types of cancer, better sleep and increased bone density.
3. Eat foods rich in monounsaturated fatty acids
Not all fats are bad. While saturated fats are not good for the health, unsaturated fats (including polyunsaturated and monounsaturated fats) are encouraged. Monounsaturated fatty acids help to prevent the accumulation of stomach fat (which is the most dangerous type of fat) and are a healthy alternative to trans fats and refined polyunsaturated fats. Common sources include: olive oil, avocados and nuts. The Mediterranean diet is also rich in monounsaturated fats.
4. Do resistance training
Resistance training helps to build and maintain muscle mass, which arises as a side effect of dieting. In the process of fat loss, there is a tendency to lose muscle mass along with fat. Engaging in resistance training is a great way to avoid this from happening and maintaining your muscle mass. You can combine both resistance and aerobic training to get the best results. In addition, it also helps to maintain a steady and stable metabolic rate, and therefore, reduce the circumference of your waist.
Getting a flat stomach won’t happen in a day, so you have to be patient and consistent.
image courtesy of: popsugar.com, youtube.com.
