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Losing fat around the belly area can be a battle. Because, belly fat, in addition to the risk of some diseases, can make you feel full and depressed. The article will provide information on 30 scientifically proven methods to help you achieve your goal of flat stomach.1. Cut calories but not too much
It is a well known fact that you need to cut calories to lose weight. A common approach is to reduce your daily intake by 500–1,000 calories so you can expect to lose about 0.5–1kg per week. However, restricting calories too much can be counterproductive. Eating too few calories can dramatically decrease your metabolic rate or the number of calories you burn daily. In one study, people who ate 1,100 calories per day slowed their metabolic rate more than twice as fast as those who consumed about 1,500 calories per day for 4 consecutive days. What's more, this drop in metabolic rate can linger even after you start to return to normal. That means you may have a lower metabolic rate than you did before you severely restricted your calorie intake. Therefore, it is important that you do not limit your calorie intake too much or for too long.2. Eat more soluble fiber
Soluble fiber absorbs large amounts of water and slows down the passage of food through the digestive tract. This has been shown to slow stomach emptying, causing the stomach to expand and making you feel fuller for longer. Furthermore, soluble fiber can reduce the number of calories your body can absorb from food. By eating soluble fiber, you're also less likely to accumulate fat around your organs, which reduces your waistline and your risk of certain diseases.3. Take Probiotics
Probiotics, vi khuẩn sống được cho là đóng một vai trò lớn trong việc giảm cân và duy trì cân nặng
4. Do Cardio
Cardio, or aerobic exercise, is considered a great way to burn calories and improve overall health. Also, studies have shown that it is very effective in enhancing your midsection and reducing your waistline. Studies generally recommend doing 150–300 minutes of moderate to high intensity aerobic exercise weekly, or about 20–40 minutes per day5. Drink Protein Shakes
Protein Smoothies are an easy way to add more protein to your diet. Getting enough protein in your diet can boost your metabolism, reduce your appetite, and aid in fat loss, especially from your belly. Furthermore, studies have suggested that adding protein shakes to a weight loss diet may be particularly effective at reducing waist circumference.6. Eat foods rich in monounsaturated fatty acids
Monounsaturated fatty acids are often classified as good fats. Studies show that a diet rich in monounsaturated fatty acids can prevent the accumulation of belly fat, the most dangerous type of fat. The Mediterranean diet, which is high in monounsaturated fatty acids and associated with many health benefits. Foods rich in monounsaturated fatty acids include olive oil, avocados, nuts, and seeds.
Các nghiên cứu cho thấy rằng chế độ ăn giàu axit béo không bão hòa đơn có thể ngăn ngừa sự tích tụ mỡ bụng, loại chất béo nguy hiểm nhất
7. Limit carb absorption, especially refined carbs
Carb restriction has been shown to have health benefits, especially for weight loss. More specifically, studies show that low-carb diets target fat that builds up around your organs and makes your waistline appear larger.8. Do resistance exercises
Loss of muscle mass, a common side effect of dieting. This can be detrimental to your body's metabolic rate, as losing muscle reduces the number of calories you burn daily. Performing resistance exercises regularly can prevent this loss of muscle mass and help you maintain or improve your metabolic rate. What's more, resistance training can be especially effective at toning the midsection and reducing waist size.9. Do the exercises standing instead of sitting
Performing exercises while standing up may be more beneficial to health than performing the same exercises while sitting or using a weight machine. By standing, you activate more muscles to balance and hold your weight. As a result, you will spend more energy exercising.10. Add Apple Cider Vinegar to Your Diet
Apple cider vinegar has been linked to a number of health benefits, mainly due to the acetic acid content in vinegar. Acetic acid can reduce the accumulation of fat in the body.11. Walk every day
A combination of diet and exercise may be effective for losing weight and improving overall health. Walking briskly, and regularly has been shown to effectively reduce total body fat and fat around the abdomen, helping to flatten the belly and slimmer waist.
Kết hợp giữa chế độ ăn và tập thể dục có lẽ hiệu quả để giảm cân và cải thiện sức khỏe tổng thể
12. Avoid Liquid Calories
Sugary sodas, fruit juices, and energy drinks are often high in liquid sugar and calories. You can easily drink at a time in large quantities, leading to the amount of empty calories in the body exceeding the threshold. These drinks are often high in fructose, which is directly linked to increased belly fat and reduced abdominal muscle.13. Eat Whole Foods
Whole foods are packed with nutrients, fiber, water, vitamins and minerals, making it very difficult to overconsume these foods. Provides many benefits to help prevent weight gain14. Drink water
There are at least three ways that water can help you lose belly fat. First, it can help with weight loss by temporarily increasing your metabolic rate. In fact, drinking water can increase your total energy expenditure by up to 100 calories per day. Second, drinking water before a meal can make you feel fuller, so you end up eating fewer calories. Third, it can help relieve constipation and reduce bloating.
Có ít nhất ba cách mà nước có thể giúp bạn giảm bụng eo thon
15. Practice eating with a relaxed spirit
Eat what to eat flat stomach slim waist? In addition to making food choices that help reduce belly fat, a relaxed eating process can help you slow down, eat without distractions, focus on your physical hunger cues, and just eat. until you feel full.Also, this eating process is more likely to help you lose weight in the long run, as it focuses on changing your behavior.
16. Avoid swallowing air
The biggest source of gas in the diet is carbonated beverages like soda. The bubbles in it contain carbon dioxide, which is released from the liquid in the stomach, which can cause bloating or gas.17. Do high-intensity exercise
A common way to do high-intensity workouts, such as sprinting, rowing, or jumping, with short breaks between workouts. This type of exercise causes your body to burn more fat and increase your metabolic rate, even long after you've finished your workout.High-intensity interval training has been shown to have a superior effect on fat burning, compared to other types of exercise, and is particularly effective for reducing waist circumference.
18. Reduce stress
Stress and anxiety are common, and most people experience them at some point in their lives. Stress is linked to the development of many diseases, and it's also a common reason people tend to binge eat.In addition, stress stimulates the body to produce cortisol, a stress hormone. It has been known to increase appetite and specifically lead to belly fat storage.
19. Eat more protein
Your body burns more calories digesting protein than fat or carbs. As a result, a high-protein diet can account for an additional 80–100 calories burned per day.High protein diets make you feel full and help you maintain muscle mass during weight loss. You should aim to get 20-30% of your calories from protein daily.
20. Track your food intake
When you're trying to lose weight, you should keep an eye on your food intake. There are several ways to do this, but the most common and effective ones are counting calories, keeping a food diary, and taking pictures of your food.21. Eat eggs
Ăn trứng vào bữa sáng như một phần của chế độ ăn hạn chế calo có thể giúp giảm cân nhiều hơn tới 65% trong 8 tuần, so với các loại thức ăn sáng khác
Furthermore, eggs have been shown to be more effective in reducing waist size than other foods with the same calorie content.
22. Get enough sleep
Getting enough sleep is very important for weight loss. Sleeping less than 5 hours a night for adults and less than 10 hours for children is associated with an increased risk of weight gain.23. Intermittent Fasting
Intermittent fasting, an eating method in which you alternate between eating and fasting for a specific amount of time. The most common intermittent fasting approach is 24-hour fasting 2 to 4 times per week or 16:8 fasting, in which you limit your eating time to 8 hours per day, usually between lunch and dinner.
Nhịn ăn gián đoạn, phương pháp ăn uống trong đó bạn luân phiên giữa ăn và nhịn ăn trong một khoảng thời gian cụ thể
24. Eat fatty fish or drink fish oil
Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good quality protein. Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce fat accumulation in the liver and abdominal cavity.25. Limit added sugars
Added sugars are linked to most common diseases including heart disease, type 2 diabetes and fatty liver disease. Added sugars are hidden in various foods, so it's very important to read the ingredient lists on foods.26. Use coconut oil
Coconut oil contains a unique combination of fatty acids, making it one of the few foods rich in medium-chain triglycerides (MCTs). Furthermore, coconut oil has been shown to reduce waist size more effectively than other fats.27. Strength enhancement
Crunches and other abdominal exercises can benefit both your overall health and your appearance. By doing core exercises regularly, you strengthen and add volume to your abs, which can prevent back pain caused by poor posture. This exercise will also improve your posture and support your spine, allowing you to look taller and more confident.28. Use coffee or green tea
Drinking coffee has been shown to increase the number of calories you burn by 3–11%. Similarly, drinking tea or taking a green tea extract supplement has been shown to increase fat burning by up to 17% and calorie consumption by 4%.
Uống trà hoặc bổ sung chiết xuất từ trà xanh đã được chứng minh là làm tăng đốt cháy chất béo lên đến 17% và tiêu thụ calo lên 4%
29. Don't drink too much alcohol
Alcohol contains 7 calories per gram, which partly explains why alcoholic beverages tend to be high in liquid calories. While moderate drinking is unlikely to affect weight gain, heavy drinking has been linked to weight gain, especially around the abdominal area.30. Additional activities
You can easily do additional activities during the day by increasing the amount of non-exercise activities, including walking, standing, moving around, and basically everything other than exercise. exercise, sleep and eat.Make it a goal to walk around while on the phone, stand up often, work at a standing desk, or take the stairs whenever possible.
Hope the above information has provided you with more options and answers on the best way to get a flat stomach. Wish you always have a scientific diet and improve your work productivity and improve your life.
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Reference source: healthline.com
