How Can I Get My Stomach Flat?
Lose the stomach with these 14 best tips against annoying belly fat
Belly fat is considered a health risk and many people also perceive it as disturbing in their own bodies. So the question arises: how do you get rid of it? With these tips!
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Lose weight with exercise: 7 tips for a flat stomach
While it is possible to get rid of the Pillsbury doughboy rolls on your stomach and around your hips without exercising, the additional physical activity has the advantage of boosting fat burning and shaping your body.
1. Getting started: stagger your training sessions
Training - Part 1: In order to achieve a normal weight, three sessions per week of 30 minutes each are recommended. You can then extend your training by five minutes per week.
Once you have reached 60 minutes per session, you can do a body check: Are there any physical issues and what changes can you already see?
Training - Part 2: If there are no physical issues, you can continue.
Here is my exercise plan to ensure success while preventing training injuries from overuse.
2. Year-round workouts
The first successes are now becoming apparent and you may be tempted to scale back the training. But that's exactly when you should stay on track because I know that years of constant training and exercise will strengthen your health and physique in the long term.
3. Movement variety matters
A mixture of demanding workouts that stimulate blood flow and more relaxed exercises - such as walking or jogging not only make workouts more interesting but are also better for your health.
You should also vary the duration of your training and exercises.
4. Stop before pain
Under no circumstances should you risk injury during a hard workout or exercise by overestimating yourself. Any injury will just set you back in reaching your goal.
5. Breaks
Recovery time for your muscles is important. That's why you don't have to and shouldn't train every day, but give your body time to recover.
6. Be patient
Initially, the body puts on muscle. So weight gain may occur before fat stores are addressed. Check out my podcast “Is my weight normal?” to take the trickery out of weighing yourself.
Side Note: A commonly used rule of thumb for weight loss is the 3500 calorie rule: to lose a pound of body weight you need to burn 3500 more calories per week than you consume. This means that to lose a pound of weight in a week, you would need a caloric deficit of 500 calories per day. You also want to avoid your metabolism to slow down with extreme dieting.
While this rule is very simple and practical, there are many other factors in play to make you lose weight. But as you can see, it’s useful to estimate the amount of time it would take to reach your goal. For example a 150 pound person with 30% body fat would need to lose 15 pounds to reach 20% body fat. Based on the above rule it would take approximately 15 weeks.
7. Six Pack Abs - lose the belly fat first
To uncover your hidden abs you must reduce your belly fat first. Even if you specifically train and exercise for it. Can you have strong abs under fat? Yes, you can develop strong abs under fat. But your diet will be an important part to reduce your stomach fat.
Lose weight with the right diet: 7 weight loss tips
Exercising is important for losing belly fat, but diet is also a big part of your success. With these seven tips, you are on the right path to a flat stomach.
1. Avoid or reduce animal fats
In contrast to plant-based fats, they are deposited in your fat cells more easily and therefore can stand in the way of your goal of a flat stomach.
2. Keep an eye out for hidden fats and sugars
Extra sugar or fat is easily identified on the nutritional information on groceries in the supermarket. That means: buy groceries consciously!
3. Big meals in the morning and at noon
Eat breakfast like a king, lunch like a prince, and dinner like a pauper. In the evening, a light meal with your choice of protein and vegetables is recommended. Two balanced main meals should be on your menu in the morning and at lunchtime.
Side note: Front-load your carbs!. It’s simple and basically means you eat most of your carbs in the morning and slowly decrease them as the day goes on so by dinner, you're eating no carbs. This does not mean you can't have a fulfilling dinner. You can still have a nice choice of lean meat or fish with as many vegetables as you would like!
4. Cook yourself
When it comes to ready made meals and processed foods, you never really know what you're actually eating. Therefore, you should prepare your meals yourself with fresh ingredients as often as possible.
Then you know exactly what's in your food - and you can make sure you use as little fat, sugar or refined carbs and salt as possible.
5. Less carbohydrates
Carbohydrates make up more than half of what we eat every day. But the body doesn't need that much to produce enough energy. So you can safely save here and replace pasta, bread and similar carbs with lighter alternatives.
Avoid CRAP - Carb Rich And Processed - foods and replace them with whole grain, fiber rich alternatives!
6. Alcohol in moderation
There are a lot of calories in beer, wine and the like, which can all too be easily spared. Non-alcoholic beer is a thing now!
7. Reduce stress levels
In stressful situations, our brain demands more and more nourishment by releasing the hormone cortisol - a protective mechanism that can probably be traced back to our Stone Age ancestors.
However, the body cannot burn the additional food or energy, so that you gain weight as a result.
So, here you have it. 14 must-know tips to help you get a flat stomach. Belly fat is dangerous and considered a risk factor because white fat cells, unlike brown fat tissue, cause a variety of disorders and diseases. This includes diabetes, cardiovascular diseases, strokes, cancer and dementia, according to health experts.
Reducing excess weight for a flat stomach can be a great plus for your health besides looking better in the mirror.
What have you done or will be doing for a flat stomach? Let me know in the comments below or on my Facebook Group “The Living Well Community”! As always, I am curious.
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How to keep your weight normal and your stomach flat, I will show you in my upcoming podcast "Is my weight normal? Tips for a flat stomach". Check here for more information about the podcast as well as an overview of all our episodes!
For now, I wish you every success in boosting your body's natural energies by keeping your weight in check!
Enjoy your day!
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I can’t wait to meet you soon, and hope that you will share many more ideas how to maintain your weight during the holidays. And, of course, any tips how we can really enjoy the festivities. LET’S GO! Let's enjoy the celebrations without the usual waist line sufferings.
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My best,
Patrick
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