Flatten Your Stomach By Losing Belly Fat In 6 Steps
A flat stomach not only looks good, but it lowers the risk of life-threatening medical conditions like type 2 diabetes and heart disease. In general, you can avoid growing belly fat by sticking to a healthy diet and leading an active lifestyle.
Here are 6 proven ways to do it.
Diet is at least half the battle. So let's talk first about the food you should eat -- and shouldn't eat.
1. Focus on eating protein. Eggs, milk, nuts, beans, certain kinds of meat and many types of vegetables contain this important nutritional building block. Protein makes you feel full longer, so you get less hungry between meals.
2. Also eat a lot of foods that rich in fiber. Fiber slows the movement of food though your digestive system, allowing it to absorb more nutrients. Once again, you'll be less tempted to eat "empty calorie" between-meal snacks that are bad for you.
3. Speaking of things that are bad for you...cut refined carbohydrates from your diet as much as possible. These are found in white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, and breakfast cereals with added sugars. Such foods not only cause glucose spikes that may eventually result in type 2 diabetes, but they turn into fat after you've eaten them.
Exercise burns fat and also has the added benefit of using up excess sugar in your blood.
5. Lower Your Stress
It's undeniable that reducing stress in today's world is easier said than done. But it's important. When you feel stressed or anxious, your body releases the hormone cortisol, which influences appetite and could cause you to eat more. Stress-relieving tactics include mindful meditation and gentle exercise, such as yoga.
6. Avoid Alcohol and Tobacco
Alcoholic drinks often contain a lot of sugar, which can contribute to belly fat.
Meanwhile, new research has found that heavy smokers are more likely to get pot bellies. Smokers often think they'll pile on the pounds if they quit the habit, but actually, the opposite is true.
Face it, flattening your stomach can be daunting challenge, especially if you've put "a lot of air in that spare tire" around your middle. But it's important if your goal is to live a healthy -- and long -- life.