Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
How To Get A Flat Stomach
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 9 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 91 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 9,460,866 times.
Contrary to popular belief, getting a flat stomach doesn’t depend solely on exercise in fact, eating healthy and practicing good lifestyle habits might have an even bigger effect on your stomach! If your goal is to get tighter abs and a stronger core, try spending some time toning your stomach with a few key exercises, then supplement your workout with healthy eating to reduce some of the fat around your middle. Just keep in mind that the most important thing is to be healthy and happy with the way you look!
#eat Salads And Fruits
Instead of eating fatty and foods rich in carbohydrates, just go for fresh fruits, juices and salads. Fresh fruits and vegetables have lot of fiber in them which gives you more energy and reduces the fat from the body in a natural way. Team it up with some brisk walking and you will get an amazing result within a month.
Fresh fruits and veggies will tame the cravings and burn the belly fat
You May Like: What Does It Mean When You Have Severe Stomach Pain
Cinnamon For Reduce Belly Fat
Cinnamon is an incredible zest that adjusts your insulin, which prompts weight reduction. The thermogenic properties of cinnamon help your digestion system and along these lines can make you blaze fat without intemperate activity. Cinnamon can additionally diminish cholesterol levels and anticipate diabetes, the infections that you can get because of your weight. On the other hand, you must have your day by day measurements of cinnamon to help your digestion system.
Approaches to have cinnamon for stomach fat loss:
- Include 1 tsp. of cinnamon powder to your espresso, tea or whatever viable beverage, which you have throughout the day.
- Add cinnamon powder to your breakfast. Blend it with your grain, sprinkle on toast or mixed greens.
- Include 1 tsp of cinnamon powder to a glass of warm drink and have this before going to rest.
- Use cinnamon powder in your sauces, curries, sauces.
Remember to move your body every day. Whether it is strolling, moving, playing or swimming, move you should. Utilize these home remedies to smooth your stomach and see what ponders they can do regarding losing stomach fat.
Make A Metabolism Tea
A sluggish digestive system equals a slower metabolic rate. Wake up your innards by starting the morning with a cup of ginger tea. This fast-friendly drink will help improve the digestion and elimination of your food and cut unhealthy cravings for salt or sugar. Boil ½ tsp grated ginger with 1 cup of water and pour into a cup with your favorite tea bag.
Read Also: What To Do If Your Stomach Hurts Really Bad
Garlic In The Morning
Garlic is an indispensable part of the Indian kitchens. It is known for being a nutritional powerhouse responsible for boosting your metabolism, further, helps you losing weight efficiently. Take one or two cloves or more if you can. Chew them raw in the morning in an empty stomach.
They are pungent, at first you may find it difficult to chew them raw, but with time, you will develop a habit. Garlic is a great detoxifying agent. It helps flush out toxins that can be a hindrance to your digestive system. So, including garlic in your diet will not only help you to lose fat but also keep your digestive system in check.
Go For A Green Banana
Next time you buzz up a smoothie, grab a greenish banana from your bunch and toss in a chunk. Prior to ripening, the fruits are rich in resistant starch, a hard-to-get form of fiber that digests slowly for prolonged feelings of fullness and more efficient fat oxidation. No worries if you prefer their older yellow-peel cousins, though: All bananas are packed with potassium, a nutrient that helps regulate fluid balance to flatten belly bloat.
Don’t Miss: What To Do When Your Stomach Is Bloated
Reduce Belly Fat With Mint
This mitigating herb called mint does ponders for decreasing your stomach fat by discharging additional bile from the gallbladder. Bile, as you know, helps your body in processing fat. Here are a few systems to incorporate mint in your everyday eating methodology plan.
Approaches to have mint to lose stomach fat
a) Make Chutney/ketchup with Mint Leaves:
- Add mint leaves to this high temp water.
- Give it a chance to soak for 5 minutes.
- Strain and include nectar in the event that you require a sweetener. Dont utilize sugar.
- Have this tea here and there a day.
Watch Your Stress Levels
There are so many factors to consider such as your cortisol levels and your sleep patterns, says Naomi. Everything you do exercising, socialising, working, living all contribute to how much stress your body is under.
Whether youre doing a burpee or the weekly call to your in-laws, your clever clogs body cant actually differentiate the stress. Ever wondered why when youre snowed under at work, youre exhausted by end of the day even though you havent got close to doing a workout? Well, thats why.
So, rather than push through because you feel like your body needs it managing your stress and switching up your routine could do you a world of favours, instead. Not least because too much cortisol can actually inhibit your bodys ability to burn fat and make your fat loss and toned tummy goals that bit harder to attain.
Sainsburys says “every little helps” and when it comes to offsetting and minimising stress, thats exactly the approach to go for.
Don’t Miss: What Can I Eat When My Stomach Hurts
Have Some Dark Chocolate
You dont need to tell us twice! But the catch is that the chocolate has to have a cacao content of 70 percent or above. Chocolate-loving microbes in the gut convert the candy into anti-inflammatory compounds, researchers at the American Chemical Society found. When the cocoa reaches your bellys digestive juices and enzymes, its feasted on by your bellys good gut bugs, which ferment it into anti-inflammatory compounds. Bingo: You lose belly bloat.
Drink Water As Soon As You Wake Up
Your should chug at least 8-16 ounces of water, even before your morning coffee or tea. “This helps to detoxify, wake up your body, and can help digestion and bowel movements,” Hayim says.
“It will help to flush sodium and the bloat that typically comes with it while restoring normal hydration from the fluid losses from sweat and breathing overnight,” say The Nutrition Twins.
Read Also: Does Ibs Cause Stomach Cramps
Limiting The Consumption Of Refined Carbs
Although carbs are the primary source of energy in our bodies, we need to be cautious of the types of carbs we consume . There are two types of carbs simple and complex carbohydrates. Simple carbohydrates, also known as refined carbohydrates, are sugars.
These carbs provide your body with rapid energy sources. However, you end up feeling hungry in short order. These include products like candies, sugary drinks, and white bread. Excess sugars have been known to be the primary drivers of weight gain, especially in your belly .
Instead of this, you are asked to consume more complex carbs. Complex carbohydrates are long chains of sugar molecules, and are often found in foods that are also high in fiber. They tend to increase your satiety and provide more health benefits than refined carbs . These are found in whole grains, legumes, fruits, and vegetables.
How To Get Rid Of Belly Fat With Ginger
Ginger is not only a natural digestive aid that helps with nausea and an upset stomach, it is also thermogenic, meaning it increases your bodys temperature so that you burn fat more efficiently.
Ginger also suppresses the production of cortisol, which is a stress hormone. Stress can accelerate weight gain, so ginger can help prevent this mechanism and aid weight loss.
Drinking ginger tea daily may really help you lose belly fat.
The ingredients you need to make ginger tea are
- 1 tablespoon of freshly grated ginger
- 2 cups of water
- 1 tablespoon of raw honey or pure maple syrup
- juice from half of a lemon
Put the water in a saucepan and bring to a boil. Then add the ginger, and turn off the heat. Place the lid on the pot and let it simmer for 10 minutes.
Next, strain the tea into a mug, and then add the lemon juice and sweetener before mixing.
Recommended Reading: What Causes Severe Stomach Pain After Eating
Eat More Berries Loaded With Antioxidants
Instead of satisfying your sweet tooth with some refined sugar, turn to berries and enjoy a slimmer waistline in no time without exercise. Berries are loaded with antioxidants, which can help reduce inflammation throughout the body, and research from the University of Michigan reveals that rats given a cherry-rich diet shaved off a significant proportion of their belly fat when compared to a control group. Berries like strawberries, raspberries, blueberries, and blackberries are also loaded with resveratrol, an antioxidant pigment that has been linked to reductions in belly fat and a reduced risk of dementia, to boot.
Flavor Your Food With Garlic
A little garlic in your meals could mean a lot less weight around your middle. The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away.
Also Check: Why Is My Stomach Hurting And Burning
Find Your Magic Potion
It sounds silly, but once you find a food or drink that seems to instantly detox you, it can be so motivating to stay on track with your other slim-down efforts! “Feeling bloated and full? I hate that!” says Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. “But tea can be to help you lose weight and make you feel less puffed up. I use this lemon tea smoothie to combat that huge blimp sensation.”
Swear Off The Salt Shaker
Sodium will bloat you and cause your stomach to retain fluid, and The Nutrition Twins say this will even carry over to your fingers, ankles, and feet. And the only thing worse than your favorite jeans not fitting is your favorite ring not fitting, either. To boost flavor sans salt, experiment with dried spices like red chili pepper flakes, garlic powder, and freshly ground black pepper. Or, try adding a spritz of lemon or vinegar to your favorite dish. And remember that just because it doesn’t taste salty, doesn’t mean it isn’t loaded with sodium. Case in point: These 20 Restaurant Desserts With More Salt Than A Bag of Pretzels.
Recommended Reading: How Can I Settle My Cats Stomach
Be Open To Adjusting Your Goals
The great thing about goals is that they can be adjusted. You may come to realise that what you actually want is to get fitter and feel stronger chasing a flat stomach or toned stomach may drop off your list of priorities. There are myriad non-aesthetic progress markers you can work towards instead.
The kicker is, when you set performance goals, you often end up achieving your initial aesthetic goals too. Funny, that.
Generally speaking, when you improve the performance, the aesthetics follow. Start by setting some performance goals no matter how trivial they may seem and then aim to beat them. It’s one of the most rewarding feelings ever,’ says Neil Dimmock, head of fitness and education at Ten Health & Fitness.
Plus, he’s a fan of the ‘non-compare’, an approach we love:
‘Don’t compare yourself to others but compare yourself now to your past self,’ he suggests and he’s right. No one person’s journey is the same as anyone else’s, it’s about doing the best you can do and that being enough.
Dimmock’s performance goals to work towards:
- Being able to run a certain distance
- Walk up the stairs comfortably
- Being able to touch your toes
- Holding a handstand
- Maintaining your balance on one leg with your eyes closed
- Doing a pull-up or a full-body press-up
- Doing a pistol squat
Take Control Of Your Eating Habits
I say this all the time, but you cant outtrain a bad diet. In fact, your eating habits are the key here. Check out the steps you can take:
- Get rid of all the processed foods, microwave dinners, fast food, chips, soda, etc. All the extra sugar and sodium will surely prevent you from getting rid of the belly pooch. Dont forget sugar is hidden in many foods where you wouldnt expect it.
- Think whole foods: fruits, vegetables, lean protein, and heart-healthy fats! Thisfruity quinoa salad is perfect for summer and, when that sweet tooth starts calling, sink your teeth into thesedeliciously moist brownies made with kidney beans!
- Drink plenty of water. This will prevent that extra bloat and help boost your metabolism. Some other drinks can help you reduce your belly bloat, too.
Also Check: When I Eat My Stomach Bloats And Gets Hard
Ways To Get A Flat Stomach Without Exercising
My tummy was easily my most noticeable big bit on my body and I was determined to send it packing!
The words when is it due? are some of the most beautiful words a woman can hear.
Except when youre not pregnant!
Yup, that happened to me. Embarrassing for both parties but we laughed it off.
Hearing those words made me more determined than ever to shred my belly fat, so I got to work!
I knew a flatter stomach would generally come from exercising but I also knew a flatter tum could also be achieved with dietary and lifestyle changes.
This post will focus on the latter!
Lets face it, no one really loves exercising do they?
So, lets take a look at some tried and tested ways to achieve a flatter stomach without exercising.
This page contains affiliate links. Specifically, we are affiliates of Avocadu and Trimtone meaning we earn a small commission if you go on to click our link and make a purchase from them. See our disclosure policy for further details on how this site makes money.
Swap Your Happy Hour Drink For Lemon Water
When people retain fluid, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the bodys way of holding onto fluid so it doesnt dehydrate, the opposite is true. Drinking lots of water signals the body that it no longer needs to hold onto every last drop to stay hydrated. Lemons are a natural diuretic, so adding them to your glass will speed up the process.
Recommended Reading: Why Do I Have Diarrhea And Stomach Pain
Swap Ketchup For Salsa
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar up to four grams per tablespoon and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
Toss The Takeout Menu
Who doesn’t love a handful of salty popcorn or the occasional chicken wing blowout? But some of the foods out there are so laden with salt, you can’t help but wake up bloated and feeling sick the day after tomorrow. Chinese and Mexican takeout are some the worst offenders when it comes to high sodium counts. Just be mindful of what you’re ordering and try to find better-for-you swaps on the menu.
Read Also: How To Lose Weight In Your Chest And Stomach