8 Best ways to maintain a flat belly
However, it is impossible to target or maintain a flat belly or stomach fat directly, these ways can help you feel better without resorting to crazy and boring dieting techniques.
And if your goal is to lose weight altogether, then it is always a smart way to eat more real, nutritious food and stay active.
Curb bloating and make your way healthy by making some small changes which are the best way and simple.
Just follow these simple steps which are the best way to maintain a flat belly or a flat stomach.
Get more sleep
This is especially understood as it relates to stomach fat. We all know that getting enough sleep with a stressful lifestyle, although adequate rest is important for your health and hormone balance.
Studies show that individuals who sleep less than 6 hours per night are affected by the increase in cortisol, which can lead to stomach fat storage and block your passage to maintain a flat stomach.
To get enough sleep go early to the bed which also will help you avoid late snacking at night. At night is the best time to sleep, lack of rest all night, your body’s metabolism slows down, so if you want to increase your calorie burn, plan to take at least 6-7 hours of sleep.
Studies found that people who deprived sleep had fat cells under the skin which would be more insulin resistant, which could increase the weight and belly fat.
Don’t skip your meals
By eating too little, your body will be forced to go into starvation mode, which will cause it to store excess fat and your stomach for energy instead of burning fat.
Instead of lowering the food, make a point to chew each bite at least 10 times before swallowing.
The body has to work overtime to break food in the stomach and intestines, which can cause big gas and indigestion. Apart from this, when you eat fast, you are more prone to swallowing the air.
Eat only protein and leafy green vegetables for dinner and no dessert or night snack.
Another metabolism boosting tip is to eat every three to four hours, and it should include time for breakfast. Regular snacks (which should include complex carbs and proteins filled with fiber) which will keep you feeling full and burning fat in your body at a constant rate.
Enough water intake
You need to stay hydrated because due to dehydration, water gets accumulated in our body which you have to carry four extra pounds around your midsection.
Your daily minimum water intake should be 3-4 liters, depends according to your body consumption.
Include high-watery foods like fruits, vegetables, salads, and soup before the daily meals that will fill you up fast.
More muscles there is faster metabolism, which means that the more muscles you have, the faster your metabolism and the more calories you can burn throughout the day.
Just adding 5-minute extra-cardiac activity to your workout (before or after) it can help you with fat burning and can help to maintain your flat stomach.
Even if you can not go to the gym, try going 30 minutes walk or jogging daily which simply helps boosts your metabolism that will help you burn the waist fat more efficiently.
In addition, high interval workouts such as HIIT provide the necessary intensity and comfort duration to increase your fat burning potential.
Also adding 10, 20 and 30-second sprints and two to three times will help you burn more calories. You can sprint on anything: treadmill, bike, rover, swimming, etc.
Add low-fat milk to your morning grains and you can win a stomach-free victory. High diet in calcium-rich foods has been linked to healthy body weight.
In addition, minerals found in dairy products such as calcium, potassium, and magnesium decrease the bloating.
Complex carbs, starch, and fiber-filled alternatives such as sweet potato, brown rice, beans, oats, leafy greens, and asparagus, which consume more slowly.
Also read: 6 Simple and easy vegetarian salad recipes
Add probiotics to your diet
If the natural bacteria of your stomach get out of balance, it can slow down your digestion and cause swelling and bloating problems.
Probiotics are ‘good‘ bacteria that help your digestive system break down food, prevent gastrointestinal issues that can keep you with a flat stomach.
Probiotic meals include curd or yogurt, kimchi, miso, sauerkraut, or buttermilk and probiotic drinks are also available which can be included in daily servings.
Salt and sugar intake
Studies show that our body needs a little amount of sodium, but with high sodium in the diet can make fluid retention very high.
Consumption of sugar increases the production of insulin, which can slow down your metabolism, making it difficult to burn calories.
Put the sugar down and leave the processed and prepared foods as much as possible in favor of homemade food so that you can control the salt.
Best way to avoid it is to read the label and try to reduce your sugar and sodium intake as much as possible.
After removing the excess fat through diet and exercise, there are some exercises or finishing moves to condition your flat stomach or falt belly.
In the gym, focus on the compound movement exercise that works for larger muscle groups (squats, deadlift, or bench press) these exercises burn more calories, which will help to make your body fat so that your abs can come out.
Add little amount of abdominal exercises such as crunches, bicycle, leg raises, etc. which will help your abs tone and condition.