- 01. Drinks for Getting Rid of a Gut
- 02. Reduce Your Sugar Intake, Especially in Drinks
- 03. Eat Smaller Portions and More Slowly
- 04. Eating Healthily
- 05. Brush Your Teeth After Each Meal
- 06. Do Aerobic Exercises such as Running, Cycling, and Power Walking
- 07. Improve Your Sleep
- 08. Don’t Skip Breakfast
- 09. Avoid False Friends
- 10. Activities to Lose Weight
Both men and women want a flat stomach. Unfortunately, the fat tends to collect around the stomach and hips, resulting in a gut and love handles. If you want a flat stomach, there are several options: consume fewer calories, exercise with a focus on your abs, eat healthier with a focus on food that burns fat, and cardio.
Of course, this is all easier said than done and rather than a magic solution, the real answer is by changing several different aspects of your life. That's how you get that flatter stomach that you've always wanted.
In this article, Superprof has got 10 tips that will help you quickly get a flat stomach by changing your eating patterns, doing exercise, and increasing your metabolism.
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Drinks for Getting Rid of a Gut
Several drinks are recommended:
- Warm water, which you can drink in the morning.
- Lemon juice, which decreases appetite, detoxes, and burns abdominal fat.
- Coffee, a diuretic which also decreases appetite.
- Green tea, which aids digestion and can help you lose fat.
- Cinnamon or ginger herbal tea or maté to get rid of fat.
Don’t forget to drink plenty of water! It isn’t a lot of fun drinking lots of water but the benefits (given that your body is 60% water) are huge! To get that flat stomach, start by ensuring you drink lots of water.
Your body needs water to function so make sure it has all the water it needs!
Reduce Your Sugar Intake, Especially in Drinks
Many of those who are overweight consume too many sugary foods like fizzy drinks, sweets, chocolate, or fast food, all of which contain lots of carbohydrates and sugars. To lose weight, there’s no secret! You have to start by consuming less sugar. The same is true for fatty foods, but sugary foods are bad for almost every part of your body including your teeth, stomach, liver, and digestive system.
If you want a flat stomach, keep the following in mind:
“One should eat to live, not live to eat.” - Moliere
It's so easy to miss all the calories and sugar we consume in a drink because you don't make as big a deal out of having a drink as you do sitting down and having a meal. This is the same reason it's easy to forget about all the calories we consume when snacking, too.
Eat Smaller Portions and More Slowly
To improve your digestion and avoid weight gain, you need to change how you eat. Firstly, chew more slowly. This is an effective way to feel fuller from less food and avoid gaining weight.
Using smaller plates is a good way to reduce portion sizes. You’ll eat less without having to count your calories. Your weight is related to what you eat. By eating more slowly, you can manage your appetite without losing energy!
Weight gain is often linked to eating food that contains too much sugar or fat. Fibre-rich food aids digestion and gets rid of sugar and fat more quickly. If you're looking for high-fibre food, the fruit and veg aisles at your local supermarket is a good place to start.
To ensure a better diet and digestion, you should focus on eating:
- Fibre, which is present in fruits and vegetables.
- Animal and vegetable protein in a reasonable amount.
- Spiced foods that reduce your appetite and encourage weight loss.
Avoid eating too many ready meals, even if they include a lot of veggies. Generally, these contain a lot of fatty acids and salt, neither of which are good for your health.
Brush Your Teeth After Each Meal
“He who gets up late will never see the turtle brushing its teeth” - African Proverb
Make sure you brush your teeth after every meal as it’ll discourage you from snacking during the day or at night. This is a nice and simple way to manage your hunger.
Useful, isn’t it?
Do Aerobic Exercises such as Running, Cycling, and Power Walking
Exercise burns fat, especially the fat around your stomach. However, if you want to get rid of a tummy and you’re not very sporty, it can be difficult. Aerobic exercise is the easiest way to burn fat and lose the belly.
These types of exercise are recommended for losing belly fat. Additionally, it’ll help you strengthen your cardiovascular system. You can also go power walking or cycle to burn calories.
The simplest of these exercises is walking. After all, if you want to get somewhere, you can often do so by walking. Try cutting out very short journeys in the car and walk instead. You could even consider going for a short walk after a meal. You'd be surprised how much you can benefit from just a casual stroll.
Once you get into the routine of walking, you might want to go for a short jog. You don't need to run a marathon or anything, just head out for 10 or 20 minutes at first and you'll soon find yourself going farther and farther.
While not as cheap as walking or running, you can also get yourself a bike and start cycling. Cycling is much easier on your knees than walking and running so if you'd had problems with them in the past, opt for cycling.
Discover more exercises for burning belly fat.
Improve Your Sleep
We often underestimate how important sleep is in terms of our health and weight loss. Irregular sleep can lead to obesity in both children and adults.
Make sure that you get enough sleep! As a reminder, teenagers need between 8 and 10 hours of sleep per night whereas adults can survive on between 7 and 9 hours of sleep. Sleeping well is as important as diet and exercise!
Similarly, consider winding down before going to sleep. Ideally, you want to start getting ready for sleep around half an hour before you plan on sleeping. If you need to be up by 7:00 am, you may want to consider going to bed between 10:00 pm and 10:30 pm.
Find out how long it takes to get a flat stomach.
Don’t Skip Breakfast
Hippocrates said it best:
“Let food be thy medicine”
Eating a balanced diet is important and so is eating in the morning. People often skip breakfast but it’s important as it gives us a lot of the energy we need during the day and reduces our appetite. Breakfast is as important as lunch or dinner.
If you don’t know what to eat for breakfast, we recommend eggs, which are a good source of protein and less calorific than cereal, for example. If you don’t like them, then you can always replace them with another source of protein.
Avoid False Friends
There are a lot of foods that we think are good for us or will help us lose weight but they’re worse for us than some of the food we think is bad for us. You need to avoid them if you want a flat tummy. Here are some false friends that are part of many of our daily diets:
- Cartons of fruit juice
- Sugary cereals
- 0% dairy products
- Fruit yoghurt
- Sliced bread
- Pan-fried vegetables
- Ready meals
- Balsamic vinegar
While all of us have calorific comfort food, it’s a good idea to always keep plenty of fresh fruits and vegetables and nuts on hand. Don’t be scared of proteins, they’re a great way to reduce hunger and increase your metabolism.
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Activities to Lose Weight
Dieting can be complicated and exercising can be even trickier if you’re not very active. You’ll struggle to get a flat stomach if you don’t exercise regularly, even a little bit. Exercise will speed up your weight loss.
Ideally, you want to be doing exercises that get rid of belly fat like crunches and planks. Of course, fat-burning activities will work on every part of your body and can also flatten your stomach.
Additionally, if you’re not exercising, you’ll lose muscle mass rather than fat. Exercising will help you burn fat while maintaining the correct muscle mass!
Now you know what you need to do to lose weight and tone your stomach in terms of diet and exercise. If you need more help, you can always get in touch with a private fitness tutor on Superprof who can put together a personalised routine for you!
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