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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,912 times.
Let’s start with a proven fact – despite all the unscientific weight loss menus and exercises to lose belly fat, you still can’t get rid of excess fat. If you want to have a flatter belly, you need to lose body fat with a low-calorie, nutritious menu and regularly practice calorie-burning exercises. You probably won’t get six pack abs in a month, but you can form a new healthier eating habit that will benefit your body as well as your abs.
Steps
Improve your diet
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Cut down on calorie intake. If you want a flat stomach, you need to lose body fat, and you will do that by burning more calories than you consume. Cutting calories will cause your body to switch to burning stored energy – the fat you want to get rid of. [1] X Trusted Source Mayo Clinic Go to Source
- Essentially, 0.45 pounds of fat is the equivalent of about 3,500 calories. Overall, that means you need to burn 500 more calories per day than you consume to lose 0.45kg per week, which is a healthy rate of weight loss.
- When it comes to cutting calories, the most important thing is to be meticulous by consuming foods that are low in calories and rich in nutrients like green vegetables, fruits, and lean protein. Tables at the Mayo Clinic give you examples of simple food “swappings” and portion adjustments to reduce calorie consumption.
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Increase fiber consumption. Fruits, vegetables, beans, legumes, and whole grains are not only packed with nutrients, they’re also high-fiber foods that can help you lose weight. The recommended amount of fiber per day depends on your age and gender; See this table to calculate the amount of fiber you need.
- Some people think that fiber causes bloating so they won’t use it when they want to have a flat stomach. However, in reality, fiber will help your body digest better, so it can reduce bloating.
- Moreover, fiber also makes you feel full for longer, thereby, helping to reduce calorie consumption.
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Choose lean proteins. Lean proteins like fish, poultry, and low-fat dairy products provide many beneficial nutrients without the extra calories or unhealthy fats. They can give you enough energy to exercise, and that is also an important factor for a flat stomach. [2] X Research Source
- Eggs are high in protein, low in carbohydrates and calories, making them the perfect breakfast choice to start your day.
- There’s also evidence that dairy protein can increase satiety, so you’ll eat less throughout the day. Look for more low-fat food options. [3] X Research Sources
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Start the meal with soup. A healthy diet is all about the satisfaction of eating fewer calories without sacrificing beneficial nutrients. A simple dish like soup turns out to be very useful.
- A study conducted at Penn State University showed that eating a bowl of low-calorie soup before lunch or dinner reduced the total calorie intake of the whole meal by about 20%. Basically, it keeps you full before the main meal. [4] X Research Sources
- To get the most nutrition, choose soups that are low in calories, fat, and salt, high in vegetables, lean meats, and fiber. You need to check the product label if using prepared soup.
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Don’t believe the myths about fat loss foods. Stay alert when reading or hearing rumors about smoothies or protein powders that help reduce belly fat. There is no single food (or exercise) that can focus on melting fat in a certain area of the body; Either you lose body fat, or not at all. [5] X Research Sources[6] X Research Sources
- However, there are foods that make your belly appear slimmer because they reduce bloating or slow digestion, such as foods that contain fiber or probiotics, or are low in salt.
Effective exercise
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Take off your “fat mantle”. This is a simple comparison, but it will help you understand the best type of exercise to use to lose fat, and as a result, you will have a flatter stomach. Think of the fat that covers your belly (and elsewhere) as a “coat” (one of its uses is to retain body heat). The purpose of the exercise is to remove that layer of clothing. [7] X Research Sources
- Think of it like this – if you’re wearing a light jacket, does the exercise you’re doing make you want to take it off? You should choose exercises that warm up your body so much that you really want to take off your shirt – brisk walking, cycling, jumping, swimming… Cardio exercises like this can burn enough calories to make the body draw energy from the fat layer (and from there, the fat layer is removed).
- However, it should be noted that you should not only do cardio but neglect building muscle and strength training. Cardio burns more fat during exercise, but muscle training burns fat even when you’re at rest, so it will actually help you burn more fat. You need both types of exercise to improve bone health and metabolism.
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Diversify cardiovascular exercises. To lose weight and lose fat, your goal should be to exercise for an average of 30 to 60 minutes daily. This exercise doesn’t have to be strenuous, but it does have to get you breathing hard enough that it’s difficult to talk while practicing and you have to sweat a little (think of the fat layer above). [8] X Research Sources
- Cardio exercises make the heart beat faster and are great for burning visceral fat. [9] X Research Source
- Some people like discipline, so they often walk around the block every morning, but for many of us, variety is more beneficial, making exercise more enjoyable. Even activities like mopping or gardening count if you do it at a brisk pace. Maybe you should keep a log of your day’s activities to track your daily exercise.
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Incorporate endurance training. It’s true that you’ll have to lose belly fat for lean muscle to show up, but don’t rely on every cardio workout to get there. Muscle will help reshape your body and allow you to actually burn calories while resting, not just working out. Many studies show that people who lift weights have a lower percentage of body fat than people who only do aerobics. [10] X Research Source
- While crunches and leg lifts are a good choice, there are plenty of other types of exercises to tone your abs like the “hip plank” and the “inner thigh lift.” Doing a variety of core strengthening exercises will tone your whole body, but remember to prioritize movement/aerobics. [11] X Research Source[12] X Research Source
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Work out many muscle groups other than the abs. Instead of just focusing on toning your abs, you should also find more exercises to strengthen muscles in other parts. Usually they will make you work harder, which will benefit the fat burning process. In addition, exercising back muscles, chest, shoulders, legs … also helps to improve your physique and help you have a flatter abdomen.
- For example, you could try: [13] X Research Sources
- Stretching and stretching exercises. Lie on your back, raise your legs and arms straight up to the sky. Bend your stomach and try to touch your feet with your hands. Lower your arms and one leg down parallel to the floor (and your body). Repeat with the other leg.
- Knee lift exercises combined with lifting weights over the head. Sit on the floor, bend your knees, and place your feet on the ground. Hold dumbbells in both hands, raising them to shoulder height. Lean back slightly, reach your arms above your head and pull your knees in. Hold for one beat, return to the starting position and do it again.
Improve the appearance of the abdomen
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Fitness training. Your mother must have had a reason to keep reminding you to keep your back straight. Standing and sitting with a standard posture can help significantly reduce belly fat, before you can even perform fat loss and muscle building exercises.
- Most of us try to “squeeze in” at some point, but it just isn’t enough. A new standard gait is required. You can work out and make that physique yours forever.
- Learn how to stand up straight for more simple fitness exercises and strategies.
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Exercise to reduce stress levels. In fact, you can blame our stone-age ancestors for your round belly. Part of the “fight or flight” reflex – which once helped protect our ancestors from fierce tigers – stimulates the release of cortisp, which signals the body to store fat in the body. belly – so people can use it for energy in difficult times. [14] X Research Source
- One of the best ways to reduce cortisone levels is to reduce stress levels (basically reducing the “fight or flight” reflex). As a result, the amount of fat stored in the abdomen will also be reduced.
- See How to relieve stress for more strategies to identify and reduce stress levels.
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Sleep more. Lack of sleep also puts stress on the body, and as a result, increases the amount of cortisone, which stimulates the process of storing belly fat. Getting enough sleep to match the body’s needs will reduce the amount of cortisone secreted, and subsequently the amount of stored belly fat. [15] X Research Source
- Most adults need 7 to 9 hours of sleep each day, but each person’s exact needs are different. Learn how to get up early for more helpful tips on getting the amount of sleep you need – and how to make sure you get there.
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Anti-flatulence. In addition to increasing belly fat, bloating is also a major (usually temporary) factor that causes your belly to not be flat. Changing your diet and eating habits will help limit bloating. [16] X Research Source
- Consuming too much salt is a major cause of bloating, as it causes the body to retain water. Skipping salt is a good idea, but the main reason people consume too much salt comes from processed foods. Read labels and menus to understand the salt content, and try to consume at or below the recommended daily intake.
- Not only do fizzy drinks provide empty calories with no nutrition, but the gas itself causes bloating – another reason to skip them.
- Bloating can sometimes be traced back to digestive problems, and dairy products that contain probiotics can help. Look for products like yogurt and kefir that contain “live yeast”.
- Bear in mind that constipation can cause bloating and a feeling of belly fat. Exercise is one way to treat constipation.
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Drink more water. Despite many myths, drinking a lot of water does not cause “water weight gain”. Instead, drinking plenty of water also helps to purify the body and limit bloating. [17] X Research Source
- The most common advice is that adults should drink two liters of water per day. Drink water before you feel thirsty and drink it regularly throughout the day.
- Drinking a glass of water before a meal can help you feel fuller faster, thereby reducing calorie intake.
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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
There are 10 references cited in this article that you can view at the bottom of the page.
This article has been viewed 9,912 times.
Let’s start with a proven fact – despite all the unscientific weight loss menus and exercises to lose belly fat, you still can’t get rid of excess fat. If you want to have a flatter belly, you need to lose body fat with a low-calorie, nutritious menu and regularly practice calorie-burning exercises. You probably won’t get six pack abs in a month, but you can form a new healthier eating habit that will benefit your body as well as your abs.
Thank you for reading this post How to Have a Flat Belly in a Month at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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