The dream of many is to have a flat abdomen, but annoying fat usually prevents that desire from coming true. No matter how much you do everything to try to eliminate it, it is still there, frustrating you.
In case you don't know, I'll tell you beforehand. Losing localized fat is IMPOSSIBLE, so don't think that the fat on your belly will automatically disappear.
However, there are some secrets that help to have a flat abdomen. I invite you to continue reading this article, find out about them and discover one that almost no one knows about.
Do you want to have a flat abdomen? Check out these tips
Although losing fat in this area can be a daunting task, there are several strategies that can help you have a flat abdomen.
Below, I will tell you the most effective ones, proven by science.
The combination of soluble fiber with water creates a kind of gel that makes the passage of food through your digestive tract much slower.
This type of fiber contributes to weight loss and will also make you feel fuller for longer, which will help you eat less than you normally do.
Additionally, according to a study, this type of soluble fiber can help fight abdominal fat.
Try to make an effort to include it in your daily diet, with options such as:
- Avocado or palta.
- Flax seeds.
If we talk about soluble fiber as a supplement , glucomannan is one of the most effective, because it expands in the stomach up to seven times its size, thus managing to keep you satiated for several hours.
Avoid foods with trans fats if you want to have a flat stomach
These types of fats are linked to inflammation, heart disease, insulin resistance, and a notable increase in abdominal visceral fat.
Trans fats are found in margarine, spreads, and some packaged foods.
To help with excess belly fat and, above all, with your health, it is good that you read the labels of the foods you buy.
If you still don't know how to do it, check out this post “ How to read nutritional labels: we teach you .”
Eat a diet rich in protein
Protein is an extremely important nutrient when it comes to weight management.
In addition, it decreases appetite hormone levels, increases satiety and helps retain muscle mass when you are in the process of losing weight.
Many studies have observed that people who consume more protein tend to have less abdominal fat than those who eat a high-protein diet.
Don't eat a lot of processed foods full of sugars
Several studies and research have shown that there is a direct relationship between the consumption of this type of food and the increase in abdominal fat.
And the excessive intake of processed foods and sugars is one of the main causes of weight gain for most people.
If you want to have a flat stomach, it is better that you reduce or leave these foods aside.
The least known to have a flat abdomen: reduce your stress levels
Although it may be hard to believe, stress can cause you to gain abdominal fat and, of course, cause cortisol (the stress hormone) to spike.
This makes you hungrier, leads you to binge eating throughout the day, and promotes fat accumulation, especially in the middle area.
Try to make your days more bearable with relaxing and fun practices that take you out of stressful states:
- Listen to your favorite music.
- Do yoga.
- Take a hot shower.
- Go outside for fresh air.
- Talk to your friends.
- Do something you like.
You can also help yourself with natural supplements like Sleep Fit , a sleep regulator that doesn't leave you groggy the next day.
Do resistance training (lift weights)
Strength training, also known as weight lifting, is very important if you want to maintain and gain muscle mass.
It has been shown that it can be an effective strategy for losing weight and helps reduce abdominal fat. And if you combine it with some cardio, much better.
If you dare to put this advice into practice, it is better that you seek advice from a personal trainer and… NO! You are not going to become muscular overnight by lifting a few kilos in the gym.
In this post we tell you: “ Woman: training with weights will not make you look like a man.”
In fact, many studies show that people who don't get enough sleep tend to gain more weight, which can include belly fat.
Sleep is essential for your overall health, including your weight.
The most recommended thing is that you sleep at least 8 hours of deep sleep and wake up with energy.
In addition, you can look for natural aids that make it easier for you to sleep relaxed; No sleeping pills with chemicals, unless prescribed by a doctor.
Include probiotics in your day
Probiotics are (good) bacteria found in some foods and supplements.
These have multiple benefits, from improving intestinal health, improving immune function and even contributing to weight loss.
Some researchers have found that different types of bacteria play a role in weight regulation, including losing belly fat.
To promote a healthy microbiome, watch your habits. You can also help yourself with a supplement like Good Bacteria that provides you with good microorganisms.
Change your lifestyle and combine different methods
Just by putting these tips into practice, it does not mean that you will already have a flat abdomen.
To achieve that goal requires effort, dedication and time.
An easy way to achieve that goal is to start with a healthy lifestyle, free of restrictions and extreme diets, because again I repeat, YOU CANNOT LOSE LOCALIZED FAT .
Maintain a healthy, active lifestyle, and try strategies along the way. This is kind of like trial and error.
Remember!... The most important thing is that you don't get discouraged.
Tell us. Do you also want to have a flat abdomen?