Excess Body Weight and Fat is a risk factor for many different health conditions, including heart disease and type 2 diabetes so the quicker you get rid of it, the better.
Fat around the belly can be difficult to lose and even with diet
and exercise, it can often be the last part of the body that slims down.
However, there are many methods that a person can use to both
reduce overall fat and tone their stomach
Limit your intake of carbs, especially refined carbs
Limiting your carb intake has been shown to have amazing health benefits, especially for losing weight quickly. More specifically, studies show that low-carb diets target the fat that lodges around your organs and makes your waistline expand. Fat around your organs is undoubtedly the most dangerous so anything that blasts it can only be a good thing.
Research also suggests that you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole food carbs. People with the highest intake of whole grains are 17% less likely to have extra fat around their stomach area than those who consume diets high in refined carbs.
Cutting out carbohydrates is a
relatively easy method of reducing calories, but if you are still eating too
much food overall, you will not lose body fat. As body fat is lost, you cannot
specifically reduce it just from your stomach. If you reduce your carbohydrate
intake, ensure that you are getting enough critical nutrients, limit your
calories and get plenty of exercise to drop body fat and slim your
waistline. Remember, simply cutting out one food group will not let you
magically lose weight but combined with other diet restrictions and regular exercise,
you can have the body of your dreams.
Do resistance training
Losing muscle mass is a common side effect of dieting and contrary to popular belief, it can be a problem for your metabolism because losing muscle decreases the number of calories you burn on a daily basis. So, what’s the solution?
Well, women have been constantly told that lifting weights is
bad but in reality, doing resistance exercises regularly may prevent this loss
of muscle mass and, in turn, help you maintain or improve your metabolic rate.
Resistance training allows you to burn calories for up to 48
hours after exercising meaning even after you have stopped working out, your
body is still working hard to fight fat. Heavy resistance training using
compound exercises does not just build muscle, it stimulates the hormones that
burn fat, and heavy resistance training also preserves lean muscle tissue.
Furthermore, resistance training may be especially effective at
tightening your stomach and reducing your waist size. The combination of
resistance training, according to fitness experts, with aerobic exercise is the
most effective for slimming your waistline and getting that flat stomach you
Drink protein shakes
Protein shakes appear to be very misunderstood with many people not really understanding what they do and why they’re necessary. Do not be put off by labels featuring muscular, bulked-up guys because absolutely anybody can benefit from the belly-flattening power of protein powder.
Make sure you go for a powder containing
whey protein over soy however, because according to a study in The Journal of
Nutrition, participants whose diets included whey protein for 23 weeks had less
body fat and a smaller waist than those who chose soy. In addition, excess soy
is can be terrible for women and lead to overproduction of hormones. In order
to reveal your abs once and for all, try including a whey protein shake once a
day or at least a few times a week.
Protein shakes are an easy way to add extra protein to your
diet. Getting enough protein in your diet can boost your metabolism, reduce
your appetite and assist with fat loss, especially from your stomach.
So, there you have it. A flat stomach is not as out of reach as
it may seem, you just have to make sure you’re following the correct advice.
Bear in mind that you will not see any results without consistency and
Now, go get the physique of your dreams!